The SHN #65: Sunlight and Reality Creation

Welcome back to The Synergetic Health Newsletter! 

In this edition, we’ll again look at the benefits of sun exposure.

Then comes a blueprint for creating your own reality, from Fred Dodson.

Finally, I’ll include some links to things I’ve found particularly interesting recently.

Hello! I’m writing this from my 1BR AirBnB on Siargao island, with a 6-inch gecko looking back at me on the wall, while listening to a fascinating YouTube video about Antarctica. I just returned from a long scooter ride around the island— visiting Pacifico and its famous surf break, the Magpupungko rock pools, and the Tayangban cave pool.

The last few days I’ve woken up shortly after 5am, the longest “streak” of early wakeups in my entire life— inspired by one of my recent reads, “The 5AM Club”, which actually is a terrible book don’t read it. After a short meditation I head to the beach to watch the sunrise while doing The Big 6 lymphatic flow series and various other stretches and QiGong exercises.

Since by 10am it’s already smoking hot with a blazing sun, waking up early lets me get in an extended walk (6-8,000 steps) before the heat is too oppressive. Then I can use the midday time to hit the gym, take a nap, and do some work. In the afternoons I can go for a swim, a surf, or explore a new part of the island.

Some of the things on my mind:

• Simplifying health through mastering the basics which includes an optimal “light diet”, strength training+walking, stress reduction, eating whole foods and reducing PUFA intake, adequate sleep, self-awareness/mindfulness

• The science of the human biofield and the therapeutic potential of working with it

• Slow, intentional travel as a means of increasing present-moment awareness and disconnecting from the artificial demands of the modern world

• First understanding and then experiencing the connection to the “still small voice”, source, life force, divine nature inherent in all humans— felt in moments of stillness

• Working with a few people who took advantage of my offer to help has been really great so far, all this information in my head wants to get out! Let me know if I can help with anything.

☀️ The Health Benefits of Sunlight

As a reader of this newsletter, you’ve no doubt heard me talk about the benefits of sun exposure— through posts, research articles, and podcasts— but the basics of good health bear repeating!

Today I’d like to dissect a lecture given by Dr. Roger Seheult, a pulmonologist and critical care specialist, which outlines the ways that different types of light from the sun impact our bodies at the cellular level.

The Solar Spectrum and How Light Affects Us

Dr. Seheult begins by breaking down the solar spectrum. Only about 39% of the sun's energy that reaches Earth is in the form of visible light. A significant 54% is infrared radiation, which we can't see but experience as heat. The remaining small percentage is ultraviolet radiation.

Our bodies have evolved systems to respond to this full spectrum of solar radiation in ways that regulate our circadian rhythms, influence our mood, and even impact cellular function:

Circadian Rhythm Regulation

Light exposure, particularly in the morning, helps synchronize our internal body clock with the external environment. Special photoreceptors in our eyes detect overall light levels and signal to the brain's master clock. This helps regulate the timing of hormones like melatonin and cortisol that control our sleep-wake cycles.

Getting bright light exposure, ideally from natural sunlight, within the first hour or two of waking helps anchor our circadian rhythms. This can improve sleep quality, daytime alertness, and even metabolic health. Conversely, exposure to artificial light at night, especially blue light from screens, can disrupt our natural rhythms.

Mood Regulation

Sunlight exposure also influences neurotransmitters in the brain. This is why many people experience seasonal affective disorder (SAD) in winter months with less daylight. Light therapy using special lamps that mimic sunlight has been shown effective for treating SAD and other mood disorders.

Cellular Energy Production

Perhaps most surprising are the newly discovered effects of near-infrared light on our cells' mitochondria. Dr. Seheult explained that near-infrared light from the sun stimulates an enzyme called cytochrome c oxidase in our mitochondria. This increases energy production and triggers the synthesis of melatonin directly within the mitochondria.

This acts as a potent antioxidant— neutralizing harmful free radicals produced as a byproduct of cellular metabolism. While we typically think of melatonin as a sleep-promoting hormone produced in the brain, Dr. Seheult noted that over 95% of the body's melatonin is actually produced within cells in response to light exposure.

Emerging research links optimized light exposure and mitochondrial function to reduced risk of many chronic diseases, including diabetes, cardiovascular disease, neurodegenerative disorders, and even some cancers.

Practical Tips for Optimizing Light Exposure

Given these wide-ranging health effects, Dr. Seheult offers several practical tips for optimizing our light exposure in the modern world:

Get morning sunlight: Aim for at least 10-30 minutes of outdoor light exposure within the first hour or two of waking. This helps regulate circadian rhythms and provides beneficial near-infrared light. If early outdoor time isn't possible, consider using a red light therapy device.

Increase daytime light exposure: Spend more time outdoors during the day when possible. Even on cloudy days, outdoor light is much brighter than typical indoor lighting.

Reduce evening light exposure: In the 2-3 hours before bedtime, dim lights and avoid screens. If screens are necessary, use blue light blocking apps and/or glasses.

Optimize indoor lighting: Consider keeping the windows open during the day. Keep lights dimmer and lower (e.g. table lamps vs. overhead lights) in the evening.

Be cautious with sunscreen: No one likes being burnt, but sunlight on bare skin is beneficial. Consider short periods of sun exposure before applying sunscreen or utilize clothing and/or shade instead.

Spend time in nature: Green spaces reflect more near-infrared light. Time in nature provides optimal light exposure along with other health benefits.

Sunlight and COVID-19

Dr. Seheult also touched on how optimized light exposure may be relevant to COVID-19. He noted that the virus disrupts normal antioxidant systems in cells, potentially making them more vulnerable to oxidative damage. Sunlight exposure, by boosting intracellular melatonin production, may help cells better withstand this oxidative stress.

Indeed, population studies have found correlations between higher sunlight exposure and lower COVID-19 mortality rates, even after accounting for vitamin D levels. Dr. Seheult suggested that encouraging safe sunlight exposure could be a simple public health measure to boost resilience against respiratory infections like COVID-19.

The Downsides of Modern Indoor Living

Our modern lifestyles have dramatically reduced our exposure to natural light cycles. Dr. Seheult cited statistics showing the average American now spends 93% (!!!) of their time indoors. Many of us are exposed to relatively dim artificial light during the day, then bright blue-rich light from screens in the evening - the opposite of natural light patterns.

Additionally, energy-efficient windows and LED lighting have further reduced our exposure to beneficial near-infrared light. This may be contributing to rising rates of circadian rhythm disruptions, mood disorders, and even some chronic diseases.

Balancing Sun Protection and Sun Exposure

Dr. Seheult emphasized that moderation and common sense are key. The goal is not to sunbathe for hours, but rather to get regular, sensible sun exposure.

Studies have found that moderate sun exposure is associated with better outcomes even in melanoma patients. Regular sun exposure may help condition the skin and boost natural protective mechanisms.

The Future of "Light as Medicine"

As we better understand how different wavelengths of light affect our bodies, Dr. Seheult predicted we may see more therapeutic applications of light. Already, red and near-infrared light therapies are being studied for treating wounds, reducing inflammation, and even boosting athletic performance. I’ve long used products from Joov and GembaRed.

In hospital settings, we may see a return to the practices of a century ago, when many hospitals had sunrooms and actively encouraged patients to spend time outdoors. Optimizing patients' light exposure could potentially speed healing and reduce complications for a variety of conditions.

The key takeaway from Dr. Seheult's lecture is that regular exposure to natural light cycles is crucial for optimal health. Sunlight provides a wealth of benefits by regulating our circadian rhythms and cellular energy production, in addition to Vitamin D synthesis.

Being intentional about getting regular outdoor time and managing our light exposure is more important than ever. Simple steps like a morning walk outside, working near a open window, or using a therapy light can have positive effects on our sleep, mood, energy levels, and long-term health.

Resources

-My first ever newsletter, all about light
-Top 5 blue light blocking glasses
-How to achieve a natural tan safely (an old article I wrote)
-The greatest iPhone hack of all time (to turn phone red)
-The best red light therapy panel 2024

🎨 Reality Creation Technique

I’ve recently been introduced to Frederick Dodson, his books, and his YouTube channel. Dodson is “a success coach, consciousness researcher, and international speaker” who has written over 50 books. His book “Reality Creation Technique”, first published in 2010, is a unique contribution to the “thoughts create your reality” pantheon.

Dodson’s technique differs from some of the law-of-attraction type teachings that have been popular the past few decades, and maybe you’ll find these steps more resonant in your own creation process.

What I like most about it is the way that you can identify and release the energetic obstacles to having the life you want. I believe know that there are invisible, energetic blocks that prevent people from getting what they want/deserve out of life. When found and released, through this process or other means, intentions are way more likely to turn into reality.

Getting Started

a. Choose a realistic, achievable intention to begin with
b. Start small (e.g., manifesting $100 before trying for larger amounts)
c. Phrase your intention clearly using "I have", "I am", "I decide", or "I allow"

Understanding Counter-Intentions

a. Definition: Thoughts, feelings, or sensations that contradict or resist your stated intention
b. Examples: Doubts, objections, fears, limiting beliefs, physical sensations
c. Purpose: Identifying counter-intentions helps in addressing and releasing them

Basic Technique

a. State your intention
b. Notice and express any counter-intentions that arise
c. Repeat the intention
d. Continue alternating between intention and counter-intentions

Daily Practice

a. Repeat your intention 15-20 times per day
b. Space out repetitions throughout the day (not all at once)
c. Limit to 50 repetitions maximum per day

Handling Counter-Intentions

a. Notice spontaneous thoughts, feelings, or sensations that arise
b. Express these counter-intentions verbally or in writing
c. Release resistance to these counter-intentions
d. View counter-intentions as stepping stones to manifestation

Emotional Releasing

a. Check for tension or uneasiness in energy centers (stomach, solar plexus, chest, forehead, crown)
b. Use techniques like "opening up", "allowing it to flow", or "breathing with it" to release
c. Incorporate emotional releasing periodically in your practice

Deeper Releasing

a. Categorize counter-intentions by their origin (desire or resistance)
b. Trace issues to one of the five core wants/resistances
c. Apply deeper releasing to your intention at least once a week

Mental RCT (Duality Surfing)

a. Visualize the fulfillment of your intention
b. Shift attention to an objection
c. Alternate between positive and negative until resistance diminishes

Action RCT

a. Align your physical actions with your intentions
b. Act "as if" you have already achieved your goal
c. Take inspired action from a place of joy and ease

Progressing

a. Start with realistic, close-to-you intentions
b. Gradually move to more advanced intentions as you gain confidence
c. Use the technique consistently until you see results

Balancing with Divine Will

a. Practice "soft intending" by creating daily or weekly intention lists
b. Focus on alignment with your soul's desires rather than rigid goal-setting
c. Stay open to unexpected manifestations and paths to your intentions

If you’re interested to know more detail on these steps, check out the book or watch some of his videos on YouTube. If you are instantly turned off by anything that smells like manifestation woo-woo, I understand!

𝕏 Thread of the Week

🧴 Dermatology Changing Its Tune? A new research review has been written in the Journal of Investigative Dermatology which suggests it's time to rethink our approach to sunlight exposure. Dr. Richard Weller's review highlights that there's no evidence linking increased sun exposure to higher all-cause mortality. In fact, for white-skinned inhabitants of North European countries, the benefits of sunlight exposure seem to outweigh the risks.

He goes to say that current dermatology advice focusing solely on sun avoidance may be outdated and fails to consider the potential systemic health benefits of moderate sun exposure. This review calls for a more nuanced approach to sunlight exposure that considers its potential health benefits alongside any risks.

💭 Hypnagogia: The Trippy Mental State That is the Key to Deep Self-Discovery: In this article, Aletheia explores the realm between wakefulness and sleep. This liminal state, characterized by vivid imagery, sounds, and sensations, has captivated artists, inventors, and spiritual seekers throughout history.

"Have you ever had a nap and experienced a strange trance-like state in which images, colors, sounds, even dream-like stories play out in your mind?" Aletheia asks, inviting readers to recognize their own hypnagogic experiences.

The article outlines a practical method for harnessing hypnagogia for self-exploration, suggesting it as a powerful tool for accessing the unconscious mind. Aletheia proposes that by interpreting these fleeting moments, we can gain profound insights into our psyche. "By seeking to find patterns, interpreting the images that arise, and coming in contact with the fragmented aspects of yourself, hypnagogia is a powerful form of self-exploration," she writes, offering a unique approach to personal growth and spiritual awakening.

📱 Using Your Phone Makes You Crave Junk Food: This study reveals a link between mobile phone radiation and increased food intake. Researchers found that just 25 minutes of exposure to RF-EMFs from mobile phones led to a significant 22-27% increase in calorie consumption, particularly from carbohydrates. So using your phone bascially contributes to overeating. Sorry to be the bearer of bad news.

🔗 One Hitters

🦵 Dr. Mike Israetel mostly endorses Ben Patrick (KneesOverToesGuy) (Video)

👎 The truth about seed oils in restaurant fryers (Video) (It’s not pretty)

🍯 If you want to eat ancestrally, STOP cutting carbs (Video)

☢️ Men exposed to radiation, excess EMF, taking steroids, or other sources of chronic oxidative stress are (slightly) more likely to conceive girls (Thread)

✔️ That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out.

🔗 If you know anyone who loves learning about these types of topics, send them this link!

📰 To read all past newsletters, go here.