A practical guide to optimising your sleep and circadian biology with light exposure in the day and blocking blue light at night. We talk to Thaddeus Owen, the Primal Hacker about blue light blocking glasses, getting naked outdoors in the morning and lots more.

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* 1:44 What is biohacking?

* 4:57 Dave Asprey and modifying your biology

* 6:20 The pivotal moment when Thaddeus decided to pursue a life of optimal health

* 9:00 Primal Hacker: combining cutting edge science and ancestral health

* 10:32 Jumping into ice-holes, cold adaptation and cryotherapy

* 13:23 Thaddeus' TED Talk on light hacking

* 15:04 Light hack #1: getting sun exposure in the morning

* 16:15 How morning sunlight stimulates hormone and neurotransmitter production

* 17:40 How morning sunlight preconditions your skin to withstand ultraviolet light 

* 20:40 New research which shows there are photoreceptors in the skin

* 21:30 How to be naked in the sun, even in a busy urban environment 

* 22:51 Lux levels, indoor vs outdoor light intensity

* 26:22 Using consumer light therapy technology, Retimer glasses

* 31:07 How morning sunlight acts as a 'brake' for melaton  

* 33:48 How do I get natural light if I work indoors all day?

* 37:30 Why do we need to block out blue light at night?

* 40:35 Blue blockers; wearing at night vs wearing in the day

* 43:50 Blue light blocking apps and software for laptops, phones and tablets

* 45:18 F.lux vs Iris - pros and cons 

* 48:15 How to choose a pair of blue-blocking glasses

* 50:41 BPI 550 tint glasses

* 52:51 Recommended brands for best blue blocking glasses

* 54:32 How to check if your glasses are blocking the right wavelengths

* 56:51 How to create a blackout in your bedroom at night

* 59:27 Thoughts on smart lighting/circadian lighting for the home

* 01:01:46 Summing up: Light is free. It doesn't have to be complicated.

For 200,000 years, human physiology has adapted to live in sync with the daily cycle of night and day.

And natural light is the most important environmental cue that helps to synchronise our biology to the 24 hour, or circadian rhythm.

But in the 21st century, artificial lighting, technology and 24/7 society has separated us from nature, and as a result, many of us, as a result of spending too much time indoors, too much time in front of screens, or staying up too light, suffer the health consequences of disrupting our circadian rhythms.

In today's podcast we talk to biohacker Thaddeus Owen, who for the last 12 years has been studying, and implementing ways to achieve optimal health, including using the latest research into how light affects our physiology and our sleep.

In this episode we go in-depth into explaining some practical ways to improve your sleep health, and general well-being with 'light hacking' including:

* tips and strategies for achieving optimal sunlight exposure in the morning and throughout the day

* how sunlight contains information that triggers hormone production at different times during the day

* how to choose the best pair of blue light blocking glasses

* comparing blue light blocking apps like F.lux and Iris

and lots more. We hope you enjoy the episode!

This Episode's Guest

Thaddeus Owen - @PrimalHacker

Thaddeus Owen is the co-founder or PrimalHacker.com. A certified Bulletproof Coach from the first ever class of coaches,