Mark Bell's Power Project - Andy Mant - Optimize Your Sleep and Recovery by Controlling LIGHT || MBPP Ep. 787

Episode Date: August 18, 2022

In this Podcast Episode, CEO of BON CHARGE Andy Mant, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about how disruptive artificial blue light can be on our sleep and what we can do to mitigate it. Andy Mant is the founder and CEO of BON CHARGE, a company specializing in evidence-based products that help your sleep, wellbeing and recovery. Follow Andy on IG: https://www.instagram.com/iamandymant/ Follow BON CHARGE on IG: https://www.instagram.com/boncharge_/ Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://boncharge.com/pages/POWERPROJECT Code POWERPROJECT for 20% off!! ➢https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢https://www.vivobarefoot.com/us/powerproject Code POWERPROJECT20 for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast

Like being real, like this shirt is like, if you're bold enough, if you're a bold enough person to walk into like a Starbucks in California with a MAGA hat on, if you're fat, I think you have the right to wear this shirt. I've done it just to prove to myself that I can look at the sun and not go blind, but it's probably f***ing my s***. You're trying to build that tolerance. Hey, give us some convincing on why we should put weird glasses on before we go to bed. Because it's SEMA and I've been talking about it and it has helped me tremendously.

There's something on your phone called night shift mode. Now, I've tested that in our laboratory and it doesn't work at blocking blue light. It filters blue light down. Your brain doesn't care how much blue light you're getting. It will still perceive that light to be daytime. If I press the button on the side of my phone three times, the screen is now red and it's emitting zero blue and green light. You know, it's morning time and you have the yellow glasses on.

You're about to start the day. So is there an issue with getting some of the artificial light to start your day? So if I come out and look at artificial light first thing in the morning, my body clock is going to think it's midday and it will phase shift. So it will disrupt my sleep later on in the day. What do you advise some people to do that work graveyard shifts? I know a lot of people, especially in the biohacking community, will like shut off Wi-Fi or not even have Wi-Fi in their house because they're afraid of whatever the heck it could be causing. But like I'm unaware of it. So is there anything there that we should be concerned about

circadian biology takes a few days all you need to do is get that light into your eyes in the morning practice you know ancestral sleep routine and practice leading up to bed and sleeping and within a week i would say you will be just amazed by the results you're seeing red light therapy helps with pretty much anything at a cellular level okay um so you know it can help with muscle recovery it can help with joint repair it can help with skin it can help with fat loss weight loss hair growth the mask is really it's funny the sleep mask is really funny because uh it's like when i wake up in the morning i'm like an old woman or an old person and the reason why i say that is because like let's say i have it on and the room is bright i'll go like this i'll open my eyes i'll be

it just it actually hurts to open my eyes too fast i use that on a plane i love it and i even get i'll even get out the mouth tape and everything? We should have took a picture of that. Oh, people would probably like it. Yeah, you have done. It's so weird. But yeah, I'll go mouth tape and I'll put the eye mask on. Mouth tape and then the noise canceling headphones. It also tells everybody, like, leave me alone. PropRoger family,

hope you guys are doing well today. Now, on this podcast, you guys know that we've talked about protecting your sleep. It's one of the biggest pillars for your recovery, your performance, and your life. That's why we've partnered with Bonn Charge. Now, Bonn Charge is a company that makes so many different products. So check out their website. But primarily, one of the big things we want to talk about are their blue light blocking glasses. Now, there's nothing wrong with blue light. Blue

light comes from the sun. When you go outside, there's tons of blue light. But at nighttime, when you have your phone screen, when your TV is going, when you have your light bulbs in your house, there's all this blue light coming out to you that affects the way you sleep. That's why we all wear blue light blocking glasses before we go to bed so that we will be able to fall asleep faster and sleep more soundly. Along with that, they also have these awesome sleep masks that you guys have seen us all wear. And there's so many other things on their website that's really beneficial for getting a good night's sleep and recovery that you guys just need to venture and check it out. Andrew, how can they get it? Yeah, absolutely. You guys got to head over to bondcharge.com slash power project. That's B-O-N charge.com slash power project. And at

checkout, enter promo code power project to save 20% off your entire order. And like Encima just said, we are barely scratching the surface. There's tons of awesome products on their website. You guys got to head over there right now. Links to to them down in the description as well as the podcast show notes good to go little intro music yeah my voice got weird little intro shirt mark that is the final microdote shirt it has been made and it's probably coming out in the next two and a half weeks for you guys i like how all three of us us are pretty close to the same color. Why'd you say it, bro? Because it's lifelike.

You know, I am darker than both of you on the shirt. Truly. Yeah. And Corey Schlesinger is close to his actual color. He's got that reddish hue going. Yeah. Corey Schlesinger taught us the importance of microdosing. He does it with all his athletes.

We were like, what? You do microdosing with your athletes? Phoenix Suns, what are they doing over there? Sounds crazy. They're all getting high. But they're getting high off fitness. Microdosing their fitness. I didn't realize that.

That's what he's doing over here. You're being less fat. Look at this gorgeous body. Not bad, huh? Look at that. This is awesome. He has it backwards. Wearing this in public is a statement.

I was telling Boar, it's like wearing a MAGA hat. Like being real. This shirt is like, if you're bold enough. Being less fat. If you're a bold enough person to walk into a Starbucks in California with a MAGA hat on. Does that help? If you're fat, I think you have the right to wear this shirt. Yeah, it definitely helps.

But honestly, if you walked in all veined up anywhere with this on. Be less fat. Fit all the stereotypes. Like, oh, there's a fucking roided out gym guy again. You know what you should do? You should wear this shirt and wear a MAGA hat. Oh, God. I't even judge you and just i just want to see you walk through a costco or walk to a walmart my mega hat uh thing popped up on my on my feet the other day i was like i gotta do it i gotta do it no wait a little bit till the podcast gets a little bit more traction yeah

just hold off on the mega hat please don't be in fucking ireland with your mega hat oh you're representing this podcast in this country when you go over there oh lord jesus yeah so what can you tell us about our guest today in sema oh you put me on the spot yeah you're the one that set this up yeah so. So Andy, Andy, Andy, Andy Mett. He's the CEO of Bond Charge. It's a company that we work with. They sell a lot of stuff that helps with sleep. Blue light blocking glasses, different glasses for when you're different types of light.

They sell red light devices. The sleep masks that you see us use at night, they sell those too. They have red light bulbs. Pretty much everything is meant to help you sleep better, help guard your sleep. And he knows a lot about light. Like he knows a lot about the effects of indoor light, outdoor light, all that good stuff. Should we look into the sun? Should we look directly?

Yeah, probably not. I don't know. During an eclipse, it's okay. A solar eclipse, you're good. You can do it because it's blocked. It's kind of funny because I think Mark was mentioning, we were talking about this one day where he was like, yeah, you never look into the sun. I was like, Mark, you never look directly into the sun.

And then he's like, no, you're not supposed to. I was like, I do sometimes. And I do sometimes. And it's stupid, but I've done it just to prove to myself that I can look at the sun and not go blind. But it's probably fucking my shit up slowly. You're trying to build that tolerance that's not how it works maybe first thing in the morning maybe it's not as bad it's definitely not as bad yeah that noon the sun's cranking on like three o'clock killer yeah yeah with the uh the the light bulbs

though that you mentioned like they're the blue blocking bulbs. They are very red. So it does look like you're in Satan's lair. Look a little crazy. But dude, I have those in my house. And so it's you don't think about light like all the time. Right. You just you just don't think about it. But when I have those red lights going and then like I open up the fridge, the fridge light is fucking it's so bright it's like i can hear it it's so damn loud why are you going to the fridge so late at night it's like you know when the sun goes down and the street lights are on that's when my red lights turn on it doesn't mean i'm going

straight to bed i'm a big kid so if i go into the fridge it might be to grab i don't know a little snacky snack or something some yogurt have either of you gone as far as putting on candles at night? No, but it would be nice. I have before. I like it. I like it a lot, yeah. That's what you're supposed to do. Yeah, I'm thinking about trying to go get a bunch of candles along with this red light stuff just because putting those bulbs everywhere takes some time.

So I don't know. We'll see. Yeah, but I can't with the candles right now. Oh, yeah, children. I'll knock that shit't with the candles right now. Oh, really? So knock that shit over. And then there goes your house. Yeah. There goes no more house. But anywho, it looks like Andy Mant is ready to roll.

So let me go ahead and bring him in the room. I wonder if he's got the fancy glasses on. Oh, there he goes. He has the red light in the background. Hey, I'm not in the waiting room of a brothel, guys. Just in case there's any confusion, I just wanted to clear that up. Great to have you on the show today. Hey, give us some convincing on why we should put weird glasses on before we go to bed.

Because Seema and I have been talking about it, and it has helped me tremendously over the last couple of years. But maybe you can explain what's going on, why it works, and why people should maybe consider it. Yeah, absolutely. It all comes down to circadian rhythms, okay? So we evolved millions of years ago outside with nature. All animals did. side with nature, all animals did. And we developed this clock system that's embedded within our brains that tells the time, which then influences specific hormonal production and regulation. And the cues that pass into this clock system come from light. So we evolved

under sunlight, we evolved under campfires after dark. And that helped with the regulation of certain hormones. Now, what happens after sunset is that when we're exposed to artificial light, we are telling our brains that it's daytime because it believes that it's the sun that's out there. It's the sun that's giving us those messages. It doesn't, it isn't able to distinguish between day, you know, natural light or artificial light. And it's saying to us, right, keep cortisol levels high, let's make us feel alert and awake. And it's this kind of messaging that is suppressing melatonin production and stopping us from getting a good night's sleep. Now, what you can do to resolve that is by blocking the frequencies of light that are interfering with our circadian rhythm, which is by wearing a pair of these types of glasses

with an orange sort of red lens that filters out those frequencies of light that's tricking our body clock into saying it is daytime when it is, in fact, nighttime. Don't fall asleep. Yeah, don't fall asleep during the day. It's morning here in Australia, so yeah, I definitely don't keep those on. Yeah, yeah, there you go. So you definitely don't like, one thing I find pretty interesting is I've seen people try to wear some of these glasses during the day,

but you're not supposed to wear these glasses outside with sunlight during the day, correct? Sunlight is good, especially during the day, but you don't want to be bathed in artificial light at night, whether it's overhead lights at your house, your TV, your phone screen. That's the way to go about things, correct? A hundred percent, yeah. And we've evolved under the sun. We shouldn't be afraid of the sun. There's a lot of talk out there about how bad UV light is, but we need UV light to synthesize with cholesterol to produce vitamin D. And we all know how amazing vitamin D is for reducing all cause mortality and keeping our immune system strong. And, you know, as I mentioned earlier, our circadian rhythms are very much governed by natural light. So the more time we're spending outside, the more correct messaging we're getting into our circadian system, which is

keeping our hormones regulated correctly. You know, if you're bathing under artificial blue light after sunset, you're going to have chronic cortisol levels, that kind of stress in your body is going to interfere with, you know, muscular gains. It's going to lead to things like chronic stress over time. Seasonal affective disorder can also come into play. It can also impact other hormones and neurotransmitters in the body, such as serotonin, dopamine levels. If we're starting to block natural light, you need serotonin to be produced under sunlight to be able to produce melatonin later on in the day as well. So, yeah, you definitely don't want to be wearing blue light glasses outside during the day.

You want to be allowing all that beneficial sunlight into your body, through your skin, through your eyes in order to regulate that circadian rhythm and keep those hormones in check. in check. Can you explain what the blue blocking light bulbs do? Because if it's a dark room and sun's down and I switch the light on, now it's bright. Well, it's not too bright, but there's light now in the room. But yet those light bulbs don't mess with the circadian rhythm. My eyes don't think that the sun is now on now on all of a sudden but what i'm getting at is like it still will illuminate the the room but what's going on there that's preventing all the bad effects from blue light uh on my body and to add on to that question do you know how much looks is in those red light bulbs like you know how you can record looks outside lux there you go outside or on whatever do you know how much those emit?

On the red light bulbs, they're very much similar to regular LED light bulbs in terms of the lux that they're releasing. So you're not actually going to be sat in a dim, dingy room when you've got the red lights on. You can probably see behind me now that there's like a hell of a lot of light being given off. So you definitely wouldn't have to worry about the um you know the dimness of of the lighting from

from the red light bulbs and in terms of the other question as well when it's um when it comes to light after sunset we need to kind of think to ourselves well ancestrally what did we evolve under after sunset right so it was the campfires, we have firelight, we didn't have any blue light present. There was an interesting study in 2002, and I can link this to you guys afterwards that came out that determined what zone of light interfered with, with melatonin production. And it was a very distinct banding that fell between 400 and 550 nanometers. And if our body senses any light within that range, melatonin production won't be optimized.

So it will either sink to non-existent levels or depending on how much of this light is present, it will become suboptimal in terms of its production. And the less melatonin you produce, the poorer quality of your REM and deep sleep, the less autophagy and apoptosis that you'll get, and you won't recover as well. And it will lead to all sorts of issues later on in life. So that banding of light between 400 and 550 nanometers can impact you through your eyes,

through the master circadian clock system, but it can also impact you through your skin as well. So we have what we call melanopsin receptors in our skin, which is a blue light receptor. So whether you're wearing blue light glasses or not, if you're wearing blue light glasses, that's great. But if you've got artificial regular LED light bulbs in your house, the melatonin production is also going to be impacted through the skin as well. And there's studies that support this as melanopsin was found about two years ago now in the skin. They thought it was just in the eyes so this is why it's so important to have light bulbs in your house after sunset that emit no light in that melatonin disruption zone between 400 and 550 nanometers and that's the lights that you see behind me right now they're devoid of any light in that range so i know that

when i am you know chilling perhaps reading a book sunset, I've got my blue blockers on. I'm also not impacting the melanopsin receptors in my skin and impacting my melatonin negatively by having artificial blue light present in the surroundings. What about our phones? How do we protect ourselves from some of the screen time with phones and computers and even television? Yeah, that's a great question as well. Now, there's ways you can biohack those devices. Okay, so there's something on your phone called night shift mode. Now, I've tested that in our laboratory and it doesn't work at blocking blue light. It filters blue light down. Your brain doesn't care how much blue light you're getting after sunset. It doesn't matter if it's for a minute or two, whether it's a really high lux or a relatively low lux. It will still perceive that light to be daytime, which will be negatively impacting the circadian rhythm.

So what you have to do is if you take a look at my phone here, you can see right now that it's it's just sort of on a regular um regular setting and if i press the button on the side of my phone three times the screen is now red and it's emitting zero blue and green light um and i've written an article on how to do that um it's a little hack you can do in your phone and you can put a shortcut on so after sunset when you're scrolling through your phone you're only subjecting your body to red light, which doesn't impact your sleep cycles. When you're using your computer, the issue you've got with blue light is that you can't really take it completely out of your TV and your laptop. But you can use programs that are built into the laptop so like again bit like night shift mode on your phone to reduce the levels of blue light

down and then you have to use blue light blocking glasses to manage the rest of the blue light and also keep as much of your skin covered as you can as well the TV is a little bit more difficult some some of the newer tvs do have um a contrast setting on them where you can actually reduce the levels of blue light down but some of the older models don't which can be problematic and you know you just got to take i guess steps in balancing a lot of the blue light a lot of the problem with blue light is there's no red light present so if you've got maybe some red light bulbs maybe some salt lamps you can put next to your tv after dark you can kind of counter out the negatives of the blue light it won't be the perfect solution the perfect solution is not

watching any tv um but we all know that's not going to be possible i still watch tv myself as well but if you're wearing blue light blocking glasses, these red lenses here, and if you are covering your skin as much as you can, and you've got some red lighting in your house, you can then mitigate that to a certain extent without having to actually give up your favorite technology. Covering your skin though? I mean, I know you mentioned the melanopsin, right? The melanopsin sensors within the skin, but like how far do you take it? Are you like out here, you got something on your face, you're hooded, and you got the red light blockers on? Or how big is that effect?

Because I wonder. I saw somebody the other day, they were selling a ninja sweatshirt. I saw Joel Green talking about it. It's like a hoodie and it covers everything. It's supposed to sleep in it really, but it could be something that someone could use super comfortable or just like wearing baggy clothes or something maybe right to block out some of the light i don't know so yeah i wonder like is the

biggest mover the eyes and then the skin would be it's important but secondary spot on absolutely spot on yeah the impact from the melanoc effects in the skin is not as um intense as through the eyes the main portal into the circadian rhythm because it's because it's literally right in the middle of your brain through here is through the eyes that's how we perceive it um and that's how it predominantly takes in life i think it's about a 90 percent um sort of through the circadian system through the eyes and about 10% on the skin. Now, it really depends on how extreme you want to take this. Like in the biohacking circles, you know, you can have people that literally got no skin on show. They won't watch TV.

They live in a field in the middle of nowhere with no lights on, and that's how they want to live and great for them. But you've also got the other end of the spectrum where people still want that technology. You know, we are having this conversation now remotely us and australia and i love technology i think you just have to be sensible in the way that you utilize that in in respect to i guess the emf radiation levels but also on the the artificial life side as well and i think as long as you're covered like probably like i am now you know like i've got my like long sleeves on here. I've got, you know, majority of my, my body covered. It's also winter here in Australia. So it's a little bit easier than probably you guys having to cover up in the summer, but yeah, you don't have to take it to the extremes. My advice is always take things on that N equals one basis, right? Everyone's

individual. Maybe if you haven't worn blue blockers before try those and track the progress of your your rem and your deep sleep on your fitness trackers you know your whoop your aura ring your whatever you're using fitbits whatever um and see how that improves and then if you're you know highly competitive and you really want to you know improve it even more then maybe try covering your skin up and see if that impacts your sleep. And if it's not impacting your sleep, then there's probably no need to look at doing it. But if you're seeing, you know, that sort of one, two, three, 4% increases in REM and deep sleep, these are all fantastic, you know, protocols to keep into place. If you're seeing the results. If you're not seeing it, then,

you know, there's probably no point in doing it. But I think it's all about data. It's all about testing. And I think it's all very individual level as well. And you should always test and see what's working for yourself. Is there an issue with having like some of the blue artificial light during the daytime? I ask because you said it's morning over there in Australia, and it's the afternoon here in the States. But it's morning time, and you have the yellow glasses on, and you still have the blue blocking light bulbs behind you. But you're about to start the day. So is there an issue with getting some of the artificial light to start your day? Because it seems like you're already awake, so there's not going to be any melatonin production happening anytime soon.

Yeah, absolutely. I am waiting to get some natural light. So we started having this conversation before the sun had risen. And I don't want to subject my eyes to any artificial blue light until I've gone out there and I've seen natural light to entrain my circadian clock system because I don't want to phase shift my circadian rhythm by exposing myself to artificial blue light. So artificial blue light is very much on a par with solar noon in terms of the sort of photobiological effects on our circadian rhythms. So if I come out and look at artificial light first thing in the morning, my body clock is going to think it's midday and it will phase shift. So it will disrupt my sleep

later on in the day, no matter how much I try and regulate and re-regulate my circadian rhythm throughout that day. So what I'm going to do after we've spoken is I'm going to be going outside and I'm going to be taking a natural light through my eyes and my skin to entrain my circadian rhythm at the correct time of day. Now, during the day, artificial blue light isn't so bad. So the way light works from a blue perspective is that during the day, it increases things like serotonin, dopamine, and cortisol. These are all important hormones and neurotransmitters to have during the day. But what blue light also does during the day is it causes cellular damage in the eye. And we've seen multiple studies that show that this can lead to minor effects like digital eye strain, headaches, dry eyes when you're working at the computer all day. The reason that happens isn't

so much the blue light. It's more of what's not in artificial light, which is the red and orange light. So when you look at sunlight, you get all the benefits of the blue light, but also in sunlight is red, oranges, which are restorative frequencies of light. So red light is extremely powerful to restore and heal any of the damage caused by high energy visible blue light. They've stripped it all out of artificial lighting. So we get the benefits of the blue light during the day, but we also get the benefits of the blue light during the day but we also get left with all the damage so that's why i always have red light present during the day as well if i'm under artificial light so i can balance out that blue light still get the benefits from the artificial sources um if i have to work under artificial light

but also have those restorative frequencies of red light in place to help me mitigate any of the cellular damage. Having said that, nothing will substitute the sun. So I'm outside regularly, I'm sitting by an open window as much as I can. And if I'm up before the sun has risen, I will wear protective eyewear and look at balancing the artificial light in my environment. So I've actually got the red lights behind me now to balance any of that. And then I would go outside and entrain my circadian rhythm by going outside and exposing my eyes to the correct frequencies of light from the sun. What do you advise some people to do that work graveyard shifts, you know, that have

kind of unconventional they have an unconventional I guess rhythm of their own to deal with because of work yeah absolutely it's a fantastic question and unfortunately anyone who works at night shift and we've seen this in massive amounts of studies the nurses study that came out many years ago I think it was about sort of 19 20,000 participants over many years showed that all think it was about sort of 19, 20,000 participants over many years showed that all cause mortality will increase with night shift work. So it's number one, try and change as much as you can and not work night shifts because we are not biologically

set up to work during that period of time during the night. It's not it's not healthy at all um but there are things you can do to reduce the you know the negative effects when you work night shift so when you're under artificial light at night um you can wear blue light filtering glasses like the yellow lenses um because typically you're not going to have any ambient natural light to be able to help regulate that circadian clock system. So by wearing the yellow lenses during your shift, you can actually help mitigate some of the damaging effects of blue light while still allowing some blue light through to help regulate your circadian rhythms

and keep you awake during that time as well. You want to also be looking at getting as much natural light as you can after your shifts so it will kind of be backwards but you you should as soon as you finish your shift you should be outside getting as much natural light as you can um that way you can kind of help regulate a little bit that sort of endocrinological system in your body. And then when you sleep, you're going to have issues with natural light stimulating your body whilst you sleep as well. And you probably want to be looking at 100% blackout curtains or a sleep mask in order to be able to sleep through that period. Because we've seen studies as well that show that melatonin can be disrupted with your eyes closed whilst you're asleep from ambient artificial natural light coming in so yeah it's

a difficult one um you know you're going to have very high inflammation levels as well working under very intense artificial light with a um a back to front circadian rhythm system so you probably want to look at other biohacks as well, such as grounding, earthing, cold showers, cold thermogenesis to really try and bring down those information levels that you would have suffered by working under, you know, highly intense artificial fluorescent lighting at the wrong time of the day. Those sleep masks are actually a pretty big game changer. I ended up getting one after I've seen you use it in the past. But it's funny because I use a sleep mask. My girlfriend doesn't use one just because her hair gets in the way of it.

But every single morning, our blinds aren't blackout blinds. So the light will start to peek through. But when I have my sleep mask on, I'm always sleeping a little bit longer. And then I wake up around like 6.45. But if I don't have the sleep mask on,'m always waking up around like 6 6 15 i because my eyes pick up how light it's getting um so that like if you guys are trying to sleep a little bit longer you should not you should not sleep on those sleep masks they make a big old difference don't sleep on sleep masks yeah got it yeah so the uh the the iphone hack thingy um do you have to like really like jailbreak your phone

or is that something that like anybody can do right now because i want to do that shit as soon as possible yeah yeah anyone can do that take you like two minutes um i'll flick you through the um the link after this how to do it it's literally just a uh changing of the color hues and then creating a shortcut on your phone so you don't have to change it manually, taking five minutes every time. You just click a few buttons and as soon as that sun sets, you've by hacked your phone to be circadian friendly. We'll put a link. You'll have a link in the description. If you send us a link, we'll want to be able to have everybody see it.

So they'll have that too so what about um because like i i know for me personally like a lot of this stuff is still fairly new because like who would have even thought that like oh light bulb's gonna disrupt my melatonin production and all that stuff but now it seems like well we'll know shit but um there's a lot of wi-fi signals everywhere so is like does wi-fi and like um you know cellular signals and stuff like that does that have a similar effect on us? Maybe not so much sleep, but maybe there's something else going on because I know a lot of people,

especially in the biohacking community, will shut off Wi-Fi or not even have Wi-Fi in their house because they're afraid of whatever the heck it could be causing. But I'm unaware of it. So is there anything there that we should be concerned about?

Yeah, you've got to be a little bit careful with some of the fire hacking communities and what they're saying, because some of the stuff that they're saying isn't backed up yet by peer reviewed studies in humans. A lot of the EMF studies have been done on like rats, mouse studies, not obviously taking away. You know, a mouse study is fantastic when it supports your belief, and it's just a mouse study when it doesn't. So you just want to be a bit more careful with reviewing those types of literatures. But having said that, you know, the World Health Organization is referring to, you know, cellular networks, 4G, 5G, and the radiation emitted from your phone as a class two carcinogen. So, you know, there's something in there, even though the studies aren't supporting it yet, that you might want to take the preventative approach to these types of things before, you know, data comes out to tell you that, you know,

it's bad, you know, that happened, you know, 50, 60 years ago with smoking, it's happened, you know, throughout the years with various other things things we're only starting to see the effects now of the issue with blue light and and artificial lighting having said that i'm one of those extreme biohackers so i sleep with the wi-fi off um you know my phone's on airplane mode and i take measures to protect myself from electromagnetic frequency radiation um for the simple fact that when we want to get to sleep we want to be in a state of you know we a state of relaxation a state of calm okay and melatonin does that for us and the reason we want that is because we want autophagy and apoptosis so we want cellular clearance and cellular repair to happen optimally and the way for that to happen optimally is to allow the body to have

no other metabolic processes running and that's things like if you're eating a very large meal before bed digesting that meal is going to interfere with the cellular regulation sorry regeneration within your within your body whilst you sleep. So a lot of biohackers won't eat before bed. They will eat the majority of their calories at the beginning of the day. And there's a lot of studies that support weight regulation from, you know, eating breakfast like a king, lunch like a prince and dinner like a pauper. That's been shown in studies from a circadian standpoint. Now, when it comes to Wi-Fi, that also interferes with us at a cellular level as well. So we all run on electromagnetic frequencies, typically with the spin of the earth, the Schumann resonance is

something that keeps our body and our cells functioning optimally. What Wi-Fi and what 4G, 5G cellular networks do, Bluetooth as well, is it influences the spin and rotation of our cells. So the theory goes that it causes the cells to speed up, which ages them quicker, which interferes with other metabolic processes like the autophagy and apoptosis because it can't happen at the same natural rate that the schumann resonance creates us which then can lead to a lot more cellular dysfunction a lot of dysregulation of cellular autophagy and apoptosis which then interferes with the regeneration of our cells so we can age quicker under this stuff. We can recover slower under electromagnetic frequencies.

And it potentially as well lead to cellular issues and metabolic issues such as, you know, certain cancers down the line, which has been shown in mouse and rat studies. Not saying it can happen in humans. We haven't seen that evidence yet. But this is why the biohackers take this preventative measure to remove those kind of unnatural non-native EMS from their environment, especially when they're sleeping. Now, there was one study that showed that Wi-Fi actually also interferes with melatonin production, not to the same extent as artificial blue light after sunset. But it does have an impact negatively on the production of the sleep hormone melatonin as well. And one thing to note about melatonin as well, I think it'd be amiss of me not to mention it. A lot of people think melatonin is a sleep hormone, which is partially correct. Melatonin is also an extremely powerful antioxidant, which is involved in cellular regeneration, clearance and repair. So we want more and more of this stuff to be able to keep ourselves and our body healthy. And we do that

by managing artificial light correctly. You know, when you sort of look at things like cellular repair, from say, muscle damage, if you look at things say like in women that have polycystic ovary syndrome, if you look at other metabolic and circadian dysregulation type diseases, there's a very common theme within it and it's vitamin D levels and melatonin levels are very low. So we want to be able to increase those melatonin levels, not just from a sleep standpoint, but also from a antioxidant standpoint as well to get those reactive oxygen species, free radicals cleared from the body optimally as well. For you, just curious, what does your sleep practice end up looking like?

Like what does your wind down routine look like and how do you navigate that? Yeah, absolutely. So for me, you know, aside from wearing the biohacking essentials, such as, you know, your blue light blocking glasses, I would put those on two to three hours before bed. Typically, that's about the time frame at the moment seasonally that the sun is set. And by the time I go to bed, it can be longer. It can be shorter. It depends on the time you want to go to bed. I typically like to be in bed by nine o'clock myself. I like to go to bed early relax, maybe read a book, something that's going to relax my body even further to be able to sleep. And then I will literally lie down, go to bed. I also make sure my room is at a specific temperature as well. And apologies,

I'm going to have to say this in centigrade because I'm British and that's what we use. So about 16 degrees centigrade is how I like my bed to be. So I use like a cooling sleep mattress where I can put that specific temperature on. And I've got one personally that I biohacked where it doesn't emit any EMF or red light. So I'm sorry, blue light only if it's red lights a lot of the cooling matches on the market admit blue light which is obviously counterproductive um i'll put 100 blackout sleep mask on and then i'll get to sleep um and i'll wake up and the first thing i'll do in the morning is i will go outside and um see the sunrise if i

get up before the sun has risen i will still keep it like it's darkness. So like the red light, like a campfire effect, I will have my red lenses on and my yellow, depending on the time of the day. But I just make sure the first light I see in the morning is that of the sun. Now, I never used to be a morning person, right? I used to go to bed real late in the evening and sleep in as much as I could. And I always used to think a morning person right i used to go to bed at real late in the evening and sleep in as much as i could and i always used to think to myself how can anyone be a morning person but after you've forced yourself out of bed for a week to watch that sunrise you will be bouncing out of bed you'll be full of energy you'll be full of life because your cortisol awakening response will be correctly regulated and in line with your circadian rhythm and this is the good thing about light it doesn't take like dieting protocol or muscle building

protocol whatever it may be it will take years of dedication and practice to get where you want to be circadian biology takes a few days all you need to do is get that light into your eyes in the morning practice an amazing you know ancestral sleep routine and practice leading up to bed and sleeping. And within a week, I would say you will be just amazed by the results you're seeing. Like we have so many testimonials of people on using sleep trackers that have done this for a week and just been like my sleep scores are through the roof. My energy levels, my readiness levels are through the roof. Yes, it's anecdotal but you know on that n equals one basis we're seeing so many people that are regulating their circadian rhythms by such small changes to their lives without really

giving up what they're doing they're just making some you know lighting changes and managing light correctly um and they won't ever go back to the way they were because of how they're feeling afterwards. Do you mess around with cold and heat exposure as well? I do, yeah. Cold showers are huge for me. I do a lot of work with Chris Gethin. You guys might not be familiar with him. He's a trainer in the US, and he's very much into the biohacking space as well, dialing

into your genetics, you know, your genetics, your DNA and personalized nutrition plans, that kind of thing. But a lot of his work as well extends into biohacking. And he's got me into these cold showers, which, you know, I used to start off with, you know, putting it on hot and then slowly, slowly turning it down to cold um ice baths as well um are absolutely fantastic i i do them where i can um typically cold showers is good for me but if people want to start off with you know cold therapy a good way to start is face dunks so fill a bowl with icy water and just get your face in there and then you can work up to cold showers and then ice baths. But they're fantastic for reducing inflammation. You've got to be careful.

I was reading a post by a guy called Menno Henselmans a while ago that was looking at cold thermogenesis. And he had found studies that show that taking an ice bath or an ice shower immediately after a gym training session is actually quite detrimental to muscle gains. So you want to be taking that ice bath, ice shower, face dunk, whatever it may be that you're doing, cold thermogenesis principles, at least a couple of hours after your training session if muscle gains are your number one goal. Otherwise, you could be leaving some muscle gains on the table. So I i like what meno preaches because he is very evidence-based um so you've got to bear that in mind i think as well whatever your goal is but it's great if you're looking to speed up

your metabolism um maybe you're on a weight loss cutting phase of your dieting protocol um it's great for reducing inflammation, which, you know, was definitely brought about by, you know, lifting muscles or doing, you know, very physical exercise, cardiovascular or anaerobic. So I think it's good. But again, you've got to look at things in regards to the science and context. And as I've just said, you know, there's a certain time you should be doing that, as opposed to, you know know just doing it on a whim there's always data to back these things up do you uh i don't want to say rely but do you ever have uh caffeine throughout the day for like a little pick me up depends on on it depends again n equals one situation here i'm a very slow metabolizer of coffee um of caffeine. So I will, if I'm going to have caffeine, I will have it first thing in the day and that's it.

My wife, for instance, can metabolize coffee extremely well. So she can drink it pretty much any time of the day. Again, check it on your sleep trackers and see how you're doing. If you're working out in the evening and you're tanking down some sort of pre-workout at 9pm at night, then that's obviously going to be very detrimental, I think, regardless of whatever metabolism you have. I think that's going to interfere with your sleep. The way caffeine works is it's basically an adenosine blocker. So when we produce ATP, so we're producing adenosine triphosphate through electron chain transport, which is our energy production system. And a byproduct of ATP production is adenosine. And that builds up in your brain. Right. And throughout the day, it develops something called sleep pressure. So there's two ways you can sleep sleep pressure for ad adenosine buildup, through running metabolic processes, through ATP production, and it will

get to a point where you physically can't stay awake. It doesn't really matter about the lighting, you will just want to go to sleep. Then you've got circadian regulation of sleep, which is the sunset, darkness ensues, blue light disappears, and that will trigger your brain to release melatonin to get you into deeper and more restorative sleep. What caffeine does is it blocks the adenosine receptors across the blood-brain barrier. So caffeine basically stops any messages from adenosine being portrayed to the brain. So basically what it's saying is, although there's no adenosine buildup here, I'm awake and alert.

I can continue functioning with high energy levels. You don't want that leading up to when you want to sleep. You want that sleep pressure to be sending the correct signals to your brain. And if you're drinking caffeine late on during the day, you could be impairing the communication system across the blood-brain barrier from the adenosine receptors by utilizing caffeine now that's not to say you should strip caffeine out your diet i think caffeine is a great eutropic and it can have some beneficial effects

on human metabolism and human performance it's just using it correctly personally i don't drink caffeine um i drink swiss water extracted decaffeinated coffee because i like the taste of it um you can get a similar effect from having your morning coffee from watching the sunrise you're going to get the same cortisol increase you're going to get the same dopamine increase and serotonin production from watching that sunrise rather than having to rely on caffeine. However, I'm not ridiculing caffeine. I think it has a place in human physiology and biology if used correctly as a nootropic. Power Project family, I hope you guys are enjoying this episode. Now, Mark, Andrew and myself have been cold plunging for a while now. We actually use the Cold Plunge XL. But the reason why this has become part of our daily routine every single day is because of

honestly how good it makes us feel coming out of that water. Now, if you want to take a cold shower, that is beneficial and you need to be doing that if you don't have a cold plunge. But if you do get a cold plunge that goes all the way down to 39 degrees, it's crazy because Andrew Hurman actually talked about the benefits of dopamine post-cold plunging. Now, cocaine gives you a 2.5 rise in your dopamine release. Cold plunging gives you that also, but it also gives you a sustained higher level of dopamine throughout your day. That's just one of the benefits as there are many. So if you guys want to get on it, Andrew, how can they? Oh yes. You guys got to head over to thecoldplunge.com and check out enter promo code POWERPROJECT to save $150 off.

And before we drop off here, I do have to say that this has been the absolute best thing I have ever done for my mental health. Every single day I get in this cold plunge and I come out a happier, more positive, and more vibrant human. I can't recommend this enough.

Again, thecoldplunge.com, promo code POWERPROJECT to save $150 off. Links to them down in the description as well as the podcast show notes. Doug, as much as I get what you're saying, the sun... Some people are saying bullshit. I wouldn't say bullshit, but hey, man, my caffeine addiction does not agree. I'll get that, son. But that caffeine gives me a nice little drug-like kick.

Your body will be like, that's cool, son. Let's go get some coffee. Just stack it. Stack so well. There you go. And then you'll just be superhuman, eh? Nice. You mentioned coffee being a bit of a nootropic.

Nootropic always pricks my ears. Have you been experimenting with nootropics or anything new in that area? I haven't been paying too much attention to it. The last time I kind of stepped out of it was like nootrope was like one of the most awesome things that you could be taking. And then it was like a nasal thing. And so that one was kind of interesting. But I don't know. Is there anything new and exciting when it comes to nootropics um yeah it's a good question it's not something i'm hugely versed in

so i couldn't really talk at length on on nootropics um caffeine from sort of a natural standpoint is fantastic i think a lot of the biohacking community use something uh methylene blue i think it is that they use where they stick out their tongue and it's all blue and it's got you know fantastic benefits but yeah in terms of talking about it, I think I'd be, you know, not the guy to speak about it and give sort of the science behind them. I could talk a little bit, obviously, as I have done about the caffeine. But yeah, I think it's probably something that's a little bit out of my uh expertise now what's your eating like my eating okay yeah so i i like to keep sort of paleo principles myself um i have uh an issue with um a gene expression apoe4 So my body is very, very unreceptive to saturated fat, unfortunately. So I've got to limit

my red meat intake. So my DNA test, I did a DNA test with a guy called Corey Duffy in the US, really good guys. He does a lot of the UFC fighters and personalized nutrition with those guys. and personalized nutrition with those guys and a lot with the Navy SEALs as well. And looking at my biology DNA, I thrive off monounsaturated, polyunsaturated fats. So my diet is very high in fish, nuts, a lot of olives, those types of things. And I will eat a lot of my calories at the beginning of the day. I typically only have a very small meal before I go to bed and typically try and keep that low in fat because fat takes longer to metabolize than proteins and carbohydrates.

And I typically, yeah, front load my sort of eggs and fish in the morning. I'm loving sardines at the moment. Really good superfood. And just trying to get it, you know, all my calories from natural sources as well. So, yeah, that's something that I've dialed in personally with and I felt great utilizing that. personally with and I felt great utilizing that um it's more for me it's more of a you know trying to sort out the the DNA type issues that I have um and tailoring my diet to that and then looking at it from when I'm training in in the gym um obviously I'm not as not as big as you you boys but um uh you know to try and keep those aesthetics the way i can as well by

by training um in line with i guess you know getting my protein and carbohydrates before and after i work out and trying to train at the correct time of day from a circadian rhythm standpoint as well utilizing kind of principles that i've heard meno talk about a lot in the past as well which is optimal times to train as well and kind of monitoring that progress as well. So yeah, no, it's for me personally, it's a lot of fish and, um, a lot of, uh, a lot of natural good carbohydrates in the diet as well. I've been, uh, doing, I've been like, I have some red light therapy devices at home and I've actually been doing that for a few years now. Don't talk about it much just because people are very, uh, it's hard to talk about because

it's one of those things where it's like people think it's kind of wild. People think it's out there standing in front of a red light device for like 20 minutes a day, right? But you know and understand the benefits of it along with like you've seen papers on the benefits of red light therapy. So why would somebody consider utilizing some red light therapy what does it help with um and how like how is it backed up in terms of that research absolutely it's the most studied frequency of light in the world okay um there's been over 4 000 peer-reviewed studies on this um majority in humans and there's been over 500 of them have been the gold standard you know your double blind placebo peer-reviewed academic studies like this is the gold standard

stuff red light therapy helps with pretty much anything at a cellular level okay so you know it can help with muscle recovery it can help with joint repair it can help with skin it can help with joint repair. It can help with skin. It can help with fat loss, weight loss, hair growth, psoriasis, eczemas, acne, all sorts of different sort of cellular issues. Now, the most studied frequencies of red light are 660 nanometers and 850 nanometers, which is a nearing for red light. nanometers which is a near infrared light um and it seems to be that those specific frequencies of light are extremely bioactive in humans and they trigger a process um during electron chain transports which makes atp production more efficient which then allows more cellular respiration to happen and more energy to create more cellular repair so the way it works is that there's a there's four phases um during electron chain transport and at the fourth phase there's something called cytochrome c oxidase and it's this molecule that basically

helps stimulate atp production and it utilizes oxygen to do that. Now, due to a lot of inflammation during our day, we get a buildup within this electron train transport system of nitric oxide. Now, nitric oxide is great, but too much of it during that specific phase of ATP production can take too much oxygen away from cytochrome C oxidase to produce ATP efficiently. And what appears to happen, and this has been backed up in the scientific literature, is that the red light frequencies at 660 and 850 nanometers seems to react with nitric oxide during that chain transport process, freeing up more oxygen to react with cytochrome C oxidase and produce ATP more efficiently. It almost makes the ATP production system more efficient. the atb production system more efficient and by utilizing it say for 10 20 minutes a day within the region that you want to target the cellular activity in that region becomes

greater which then leads to an intensification of the metabolic processes in that region which if it so happens to be growth and repair so so your muscle recovery, say after the gym or after surgery, you seem to be able to intensify results. And this has been shown across the board in numerous studies, thousands, like I've said, and the 500 plus peer reviewed gold standard. Red light works at a surface level. So it's all about the penetration of this light. light works at a surface level so it's all about the penetration of this light so red light penetrates at a skin level so it's good for wound healing scar healing acne collagen production um you know fine lines wrinkles those types of things near infrared light penetrates into the muscles and into the bone so it helps with the cellular respiration improvements that I've just mentioned with the ATP

production at a deeper level. So if you're looking at wanting to speed up recovery, if you're wanting to, you know, maybe recover from an injury, maybe you've just got delayed onset muscle soreness after the gym, utilizing the near infrared frequencies of light will have a positive effect on on you know the the recovery process at that level and it's been shown even at an arthritic level as well so osteoarthritis people that've got medically diagnosed mild arthritis can experience some extremely positive benefits mild pain relief by utilizing these types of devices. You've just got to be very careful with red light therapy because you want to be utilizing a clinical medical grade irradiance is what they call it. So it's almost like the power of this light or recovery because the irradiance is so low,

it won't penetrate the skin and the cells deep enough to be able to produce more of that ATP production. Now, with the irradiance, you could go and buy a cheap panel somewhere, sit in front of it, and you'll be doing absolutely nothing. So you want to make sure your sure your panels are higher radians over 100 megawatts of power per centimeter squared is the gold standard and then you'll start to see these benefits within you know four to five weeks minimum of utilizing them so i guess that's it in layman's terms about how it works and there's we're starting to see quite a lot of sports teams and you'll have to excuse me if i get this wrong because i'm not a big follower of american football but i think it's san francisco 49ers is that a team yeah they utilize they utilize red light therapy they've got a whole room um dedicated to it and they put all their athletes in there um after matches after

training to recover so they're sort of leading the way in it in the u.s and we're starting to see a lot more athletes use it to try and get that cutting edge you know um trying to get that recovery quicker trying to get more atp production there was also a really fantastic study um that was done um on athletes a few years ago elite level athletes that showed that by utilizing red light therapy they saw um these athletes were um looking to i think they were looking to cut i think they were mma fighters looking to cut for a fight or something like that and they did treadmill endurance endurance training with one group that didn't use red light therapy and one group that did and the ones that utilize red light therapy,

as well as the endurance treadmill protocol, lost 10% more of their body weight than the, the group that didn't utilize red light therapy. So it can be used as a good sort of fat weight loss tool as well. If possible, could you make sure to link that study too? Because with some of this stuff, people are going to be so curious as to what's legit. So it'd be good to have all that for the description.

Yeah, I'll send that across. I'll send a few others as well where there's been ones that show, I think it was in elite level volleyball players that utilizing red light therapy before bed actually significantly improved their sleep as well. So that all relates into recovery and performance. So I'll definitely send those over to you guys. Yeah, that's what I was going to ask actually, like what time should we be utilizing red light therapy in the morning or at night or does it not matter? I don't think it matters because red light doesn't interfere with us from a melatonin production level standpoint. So you can utilize it any time of the day. The only thing that I typically suggest to people, and this is only my theory, so there's no evidence to back this up,

I like to think about things ancestrally. So would near-infrared light have been present after sunset and before sunrise? No, it wouldn't have done. So I wouldn't want to expose my body to any frequency of light that isn't naturally present at a certain time of the day. I'm not saying it's going to interfere with anything, and there's no evidence on this whatsoever. It's just something that I personally don't like to do.

So I will take my red light therapy sessions if I'm utilizing the near infrared range between sunrise and sunset but if I'm using just the red light the red light function on the red light panels then I'll use it any time of the day because red light can be naturally present at any time of the day. Should we be concerned with getting the red light into our eyes like I don't I don't know if it's good or bad for our vision. Yeah, it's funny. That's come up quite a lot recently. I'm getting a lot of people ask that question. From what I've seen, red light doesn't have any negative impact on the cells in your

eyes. Having said that, it depends on the irradiance of panels are our panels for instance a very high irradiance because they're clinical lab grade medical devices um so i wouldn't suggest staring intently into something that bright you might get a few stars in your eyes um but near infrared light studies have shown that that can in the long term be damaging to your eyesight so always wear protective goggles when you're utilizing near near-infrared function. All red light panels will come with goggles if they're over a certain irradiance. So the larger panels will always come with goggles. And you can also purchase them from wherever you purchase a red light therapy device from.

There will be options to add goggles and utilise those as well. But again, near infrared light is probably going to be fine as long as you're not staring directly into the LEDs, um, which I don't think people would do anyway. Um, but yeah, always take the proportion, always wear goggles if you're utilizing it around that face region in particular. It's funny, you know, because, uh, I have, when I first started doing red light therapy, I'd look right into it. And I did that for years. And it's funny because you remember, you remember Griffey, Chris Griffin, my, my homie would look into it and he'd like, look out like away from it. And he'd be like, dude, I can't see

normal colors. Like his, it's like, he was like, my cones are flipped. You couldn't see normal. So I'm like, really? I mean, it seems fine to me. So guys, just if you do red light, I guess don't look into it because I'm stupid. It makes everything green. It makes everything green for you? Yeah. That doesn't happen to me. Because it's the other side of the color spectrum. Okay.

Okay. Yeah. I guess that makes sense. What made you start your company? And how long ago was it? I started it because I actually went on a, I gained a lot of weight and not healthy weight. I wasn't working out. I was eating a lot of rubbish. And I just started having a lot of medical issues. And I thought to myself, right, you know, all the advice

I'm getting from the medical establishment sort of eating, you know, this, that and the other, and nothing was working for me. So thought you know what sort this I'm just going to go in and try and fix this myself and at the time I discovered a ketogenic diet so I was smashing a lot of steak butter and cheese which obviously now you guys know is probably not the greatest for me aesthetically it worked it lost me a lot of weight and I just kind of I mean I've moved away from that now, given what I know. But, you know, it led me on the path of kind of looking critically at the science and what mainstream establishments were saying and trying to figure things out for myself. And when I lost a lot of weight and got to where I wanted to be, I was like, what else can I fix here?

here and my sleep was atrocious and um i found that by you know obviously by blocking light managing light you can you can improve your circadian rhythm and sleep um but what i found was um when i started utilizing blue light blocking glasses that i got off amazon they just weren't blocking in line with the science um my sleep wasn't improving from what i thought optimally so what i did was is um i took a load of these glasses to luckily i had a friend in an optics laboratory that had a lab grade spectrometer so talk about fate um to test these glasses and none of them were blocking in line with the science and i just sort of had this epiphany and i was just like well can you guys you're an optics lab can you just produce a pair of glasses that blocks exactly between 400 and 550 nanometers and we're getting made here in Australia rather than in some factory overseas and just make

something that doesn't exist that actually works in line with the literature and they were like yeah we can get that done and they produced a few for me i tested them my sleep scores went through the roof and i sent them out to all these like prominent biohackers that were utilizing you know other blue light blocking glasses and i just said look i was thinking of starting a company here this is what i've done here's the evidence that backs it up can you let me know can you wear them and let me know how they compare to what you're wearing at the moment literally every single one of these people came back to me just going holy shit like these are amazing like my sleep scores are so much better by wearing them start a company and then that's what we did we just started off small and you know developed into you know this massive

company now that's helping you know not just elite level athletes from around the world i mean we work with the australian national soccer team jordan henderson who's the captain of liverpool football club um a lot of people in the us as well the canadian olympic team utilize our glasses and red light therapy um so it's it's it's for everyone you know anyone that's exposed to artificial light and just wants to improve their sleep and longevity and and you know, all the way up to elite level athletes can really benefit from this. It depends how extreme you want to take it, but just small, small steps of, you know, improving your light hygiene, of utilizing a good quality pair of blue light blocking glasses. And, you know, I always say to people, you know, you know, I don't come on these shows to big up, you know, Bond Charge, our company.

You know, if you can find a place to buy a pair of blue light blocking glasses for cheaper that can guarantee they block 100% in the 400 to 550 nanometer range, go for your life. ask for certified lens test result reports that have been done by a lab that show categorically that they block within that range otherwise you're just going to be wasting the money your eyes don't care if they see one percent of blue light in that range or a hundred percent it's still going to disrupt your melatonin where does the the name bond Charge come from? So Bond Charge comes from Bond, which is French for good and well. And charge is another word for energy. So it's good energy. Okay. So it's all about creating good energy in your body, optimal energy within your body, and just keeping your biology optimal and healthy. Our company used to be called Blue Blocks because blue and blocks and blue and block lights. But we just basically, our customers just took us in the direction of optimizing more products in relation not just to light, but also electromagnetic

frequencies, cold therapy as well. So we recently changed our name to Bond Charge because our company now has just grown so much more in terms of blue light into more, you know, good energy production, good energy management, and just making people feel and perform at their best levels, really. Great. Thank you so much for your time today. Really appreciate it. Where can people find out more about your products and where can people find you on Instagram or social media? Yeah, absolutely. Yeah. I mean, I'm not heavily active on Instagram myself, but they can check it out.

I am Andy Mant. I'll send that over to you guys. The website. I write all the articles myself on the website because I did outsource it at one stage and I wasn't happy with the quality and the use of science wasn't up there so everything's peer-reviewed study fact and that's boncharge.com b-o-n-c-h-a-r-g-e.com check out the blog section section there there's great free resources on there and I also have a YouTube channel as well just type in Bon Charge and we do a lot of like product demonstrations. We talk about science on there as well.

So if people want to learn more, they can jump on those places. Great. Thank you so much. Have a great rest of your day. Thank you. You too, guys. Super appreciate it. Awesome.

Thank you so much. Cool stuff, man. Yeah. I still love all this shit, man. Yeah. Lots to take in yeah i know we like i think recently we were kind of like clowning a little bit on like the biohacking scene where it's like still clowning let's let's not no but we weren't like a whole episode like going hard on it you know like about i can't even remember the context but it was like instead of finding like

the shortcuts like just you know do the work and stuff. But like, man, doing the work would be lighting the candles and shutting off the lights and doing that shit or just change the light bulb out. Like, what a cool concept. Somebody created that, right? Like, I love that. And I do really like having those red lights in my house. And when somebody turns on one of the switches that's not you know that doesn't have one of the red lights i freak out i'm like no turn it off you know because i don't want my son to see that light you know then my daughter my daughter was

like complaining about being tired the other day and you know it's just like hey like well stop looking at your phone at night stop turning on the other lights at night you know like let's start getting into this like red light a lot more and then go that route so i i still love all this shit what can i call you man have you ever heard like remember when tiger mom was a thing like the asian mom that's like very yeah so what are you we'll figure it out yeah i'm definitely a helicopter parent for a good reason trying to not be but it's hard hey man you're looking out for your kids well-being i i ain't funny it's just it's just so funny because you're like they fed him a piece of cake my my son's

right foot points out a little bit when he runs and i'm like i gotta figure out how to fix this i'll probably end up being the same as you i'll make it funny because dude you gotta look at uh the way he's being carried you know he's probably being carried that late i'm just actually messing with you now you're gonna look at it because it was like hip is probably turned kind of weird so it's his left so it's his right yeah well mama bear puts him on his hip puts him on her hip

because like when I hold him it's here so I guess maybe his left foot because it's attached to the body and the right foot is just like hanging behind and there's nothing there that could be it but here's the thing you stop paying attention for one second and then you realize oh shit he's tall enough to get to the burner on the fucking stovetop so i mean not the burnt like direct burner but i was cooking some eggs and uh like the trim around the uh stovetop you know where

it's still like it's a conductor of heat because it's all steel yeah i turn around he's crying and i'm like what happened oh my god like he just he's crying and I'm like, what happened? Oh my god, he can reach it now. That's what happens when you're not a helicopter parent. My puppy turned on the gas the other day. Holy fuck. It's not the same, but he did turn on the gas. Huskies do that shit on purpose.

Dude, this light stuff makes a very big difference. I noticed because there have been times that I've just been kind of lazy. Let's say like maybe I left my, I left the glasses in my room or whatever. So I didn't get them, right? I don't end up feeling as tired as when I do use them a few hours before sleep. I can tell. And like I do think it's good for everybody to do. If you have an Apple Watch or an Oura Ring or something and you do get some of these,

you do get some blue light blocking glasses or something like that, use your tracker to track the difference because you'll actually be able to see a difference between the way you sleep on nights you use and the nights you don't. So it's a very simple fix, but it's, you know, some people, it just takes a little bit of time to get behind being consistent with it. Yeah, I think even just those red glasses, I think are a big, a big change for a lot of people because you can't really read your phone. And we talk about that a lot. It's like, it just traps you in your, whether there's like tons of science behind it, you know, he pointed

out like there's a lot of good science and research behind it. I would say who even cares about that? It's like a signal, like it's time to go to bed. You put those glasses on, you are supposed to kind of detach from your phone and stuff like that a little bit before you go to bed. So why not just start to have these healthier practices? You're going to notice that losing weight is going to be easier. It's not necessarily because the particular light is doing anything, but you're going to sleep better. When you sleep better, everything else gets to be a little easier. Your workouts will be better. I mean, we already know these things.

It's just sometimes it's hard to kind of prod ourselves into that direction. And I think it actually is wonderful to have like products that encourage you to head in that direction because sometimes it can be hard. So for me, I put those glasses on. It's kind of annoying when I sit there and try to watch TV. I can't enjoy TV as much, but that's a good thing because i'm like i'm gonna watch one show i'm gonna watch 40 minutes of it or something like that and i'm gonna go to bed get the sleep mask holy shit get the sleep mask it actually like it's it's that that on the website is not very

expensive but it's so it's clutch i don't like sleeping without that sleep mask every single night it makes a big old difference because when that light comes through the curtains, I just need to get blackout curtains. Yeah, I have pretty good curtains and stuff too, but then I also have a whole house fan, so sometimes we open the window and we actually have a good breeze where I

live. It's really nice. The wind comes in and everything. It's great. I have to have the curtain pulled back a little bit because the window is open and that light comes in like crazy in the morning and it's on my side of the bed so i need the eye mask otherwise i'm screwed i love using the eye mask for breath work uh when i'm like meditating and stuff sometimes i'm seeing visuals and like i'm trying really hard to keep my eyes closed but like physically I cannot do it.

It's weird. They want to open up. But with the sleep mask, it actually, it stays pretty dark and I'm able to kind of like jump back in. Because, you know, when you kind of snap out of it, well, I don't know. Because I know you said you only like see like dark when you're doing the breath work. I don't see any visuals, yeah. So sometimes you'll start seeing stuff. any visuals yeah so sometimes you'll you'll start seeing stuff but then if you kind of like your eyes open or you i don't know wind blows and you kind of you recognize yourself again and you're

like in this body you'll kind of snap out of it and it's like oh you're not cool enough to hang out here when you have the mask when i have the mask on i'm able to kind of like get right back into that state again and like just it's i know i just said a bunch of weird shit that people are like this guy's a fucking idiot but it really does help with that mask yeah the mask is just it's, I know I just said a bunch of weird shit that people are like, this guy's a fucking idiot, but it really does help with that mask. Yeah. The mask is really, it's funny. The sleep mask is really funny because it's like when I wake up in the morning, I'm like an old woman or an old person.

And the reason why I say that is because like, let's say I have it on and the room is bright. I'll go like this. I'll open my eyes. I'll be like, fuck. It just, it actually hurts to open my eyes too fast. I have to open my eyes super close, like super slowly because it's just so fucking dark. It's great. It's fucking great.

I use that on a plane. I love it. And I'll even get out the mouth tape and everything. We should have took a picture of that. Oh, people are probably like, it's so weird. But yeah, I'll go mouth tape and I'll put the eye mask on. Mouth tape and then the noise canceling headphones. It also tells everybody like, leave me alone.

Yeah. Oh, yeah, definitely. Get to be in your own world. Take us on out of here, Andrew. All righty. So if you guys are interested in learning more about Bond Charge, please head over to bondcharge.com slash power project. So that's B as in boy, O-N charge.com slash power project.

Yeah. So that makes a lot of sense. I didn't know what it meant, but now cool. It's yeah. I'm on charge. But, uh, and yeah, if you guys are interested in any of these products, I'll make sure you use promo code power project to save 20% off your entire order, uh, links to them down in the description as well as podcast show notes.

And, uh, please drop us a comment. Let us know what you guys thought about today's conversation. Uh, let us know if you guys learned something new or, um, you know, something just like kind of cemented some of your beliefs already and you guys are going to start making some of these changes and i'll hit uh that like button on your way out and subscribe if you guys are not subscribed follow the podcast at mb power project on instagram tiktok and twitter my instagram tiktok and twitter is at i am andrew z and seema where you at and do some breath work i think uh check out that justin lovato episode and the video

it's up on the stl6 channel do some breath work that shit will check out that Justin Lovato episode. And the video. It's up on the STO6 channel. Do some breath work. That shit will be good for you, yo. And see me on Instagram, YouTube. And see me on TikTok and Twitter. Mark. I'm at Mark Smelly Bell.

Strength is never weakness. Weakness is never strength. Catch you guys later. Be less fat. Bye.