Blueprint - https://www.sarahkleinerwellness.com/offers/2oECuhhC/checkout
MyCircadianApp- https://get.mycircadianapp.com/cXOl/SARAHSubstack - https://open.substack.com/pub/sarahkleinerwellness/p/spring-equinox-reset-my-personal?r=5eztl9&utm_medium=iosProtocols - https://www.sarahkleinerwellness.com/offers/LeHz9xne/checkout

Sarah Kleiner shares spring-focused circadian and lifestyle guidance for supporting metabolism and skin as daylight increases, addressing FAQs after the time change. She recommends morning strategies for those up before sunrise—hydration, light movement, grounding, a protein-and-fat breakfast, and optional brief red light therapy—plus getting outdoor light as soon as possible and using her Circadian app’s lux session timer. She discusses researched morning lux thresholds and emphasizes low evening lux (under 10) and a dark sleep environment to protect melatonin, along with keeping food about three hours away from bedtime. For skin and vitamin D, she advises gradual, sequential sun exposure (sunrise through UVA/UVB), building a “solar callus,” using the app’s vitamin D timer, and avoiding burns, with notes on nutrition, astaxanthin foods, shade benefits, and optional cold exposure.

THE BIO-INDIVIDUAL BLUEPRINT: https://www.sarahkleinerwellness.com/offers/2oECuhhC/checkout 

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→ VivaRays | This episode is sponsored by VivaRays - VivaRays Blue - code YOGI https://vivarays.com/ 

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Timestamp:

00:00 Red Light Office Prep

00:49 Podcast Intro and Disclaimers

03:28 Time Change Morning Strategy

05:14 Pre Sunrise Routine Tools

08:06 Lux Timer and Light Breaks

10:04 Lux Thresholds Explained

14:42 Light Boxes Pros and Cons

17:56 Spring Skin Sun Prep

19:43 Nutrition and Burn Risk

23:01 Sequential Sunlight and UVA

26:48 Metabolism Skin Benefits

28:01 New Topic Methylene Blue

28:26 Methylene Blue Use Cases

29:12 Cellulite as Energy Loss

30:59 Spring UVB Vitamin D Basics

32:44 Microdosing Sun Exposure

34:23 UV Index and Skin Type

36:00 Blue Blockers Reality Check

37:27 Cold Plunge for Melanin

40:16 Shade Infrared Office Fixes

43:20 Evening Routine and Eating

45:35 Lux Rules and Glasses

49:56 Sleep Debt and Body Clocks

51:28 Programs and Final Wrap

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This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!

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Get all my free guides and product recommendations to get started on your journey!

https://www.sarahkleinerwellness.com/all-free-resources

Check out all my courses to understand how to improve your mitochondrial health & experience long lasting health! (Use code PODCAST to save 10%) -  https://www.sarahkleinerwellness.com/courses

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Free Webinar on Light & Health (includes free light bulb guide) - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinar

Get Early Access to Podcast Episodes & my Seasonal Food Course + UVB+Red Light Therapy course for free -  https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true