068 – Everything You Need to Know About How Light Effects Health with Andy Mant

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Despite the critical role that the light around us plays in our health, many of us continue to ignore the adverse effects that overexposure of artificial light has on us. Our guest today, Andy Mant is the founder of BLUblox as well as a light, wellness, and sleep educator and he is here to shed light on the topic. He begins by explaining the differences between natural and artificial light sources and the different ways they impact us. We discover that the overarching problem with artificial light is that it is imbalanced and therefore stimulates inappropriate hormonal responses in our bodies, which has cascading negative effects.

While knowledge about blue light’s adverse effects is relatively well-known, much less is written about green light. This is despite it having similar negative effects during night-time exposure and Andy also delves into this topic further. He finally also shares another very interesting aspect of artificial light exposure – the relationship between light exposure and the skin. He explores some of the negative effects that overexposure to artificial light sources has on our skin, which include mitochondrial changes and decreased sleep quality.

Speaking of sleep, today’s show is brought to you by chilliPAD and OOLER, which are temperature-controlled mattress pads. Not only will you never be too hot or too cold again, but chilliPAD and OOLER also aid waking up in the morning as a shift in temperature is a key signal for the body to stop sleeping. We have a 15% discount code, ‘musclesleep,’ or you can click the link https://www.chilitechnology.com/pages/muscleintelligence. Tune in today!


  • The distinction between natural and artificial light. [5:50]
  • Natural blue light is balanced and allows for daytime alertness, but artificial blue light is imbalanced. [6:36]
  • To produce melatonin, which is necessary for sleep, the body needs darkness. [7:45]
  • Circadian rhythm disruption: how artificial light source-exposure negatively impacts us. [8:25]
  • Green light: the positive daytime and negative night time effects of this type of light exposure. [9:46]
  • Up to 550nm, green light has the same effect as blue light our circadian rhythms after sunset. [10:48]
  • By exposing ourselves to green and blue light after dark, we face chronic cortisol release. [12:34]
  • It is crucial to block all blue and most green light at night to functional optimally. [13:36]
  • There is no substitute for sunlight which contains visible and invisible light spectrums. [14:32]
  • Regardless of cloud cover, you will get the benefits of sunlight by going outside. [17:37]
  • The first light your eyes see when you wake up entrains your circadian clock. [19:00]
  • Some measures to take to protect yourself from night time green and blue light exposure. [20:05]
  • Skin has a separate circadian rhythm, so disrupting this can lead to its own problems. [22:47]
  • The reason that Andy recommends women wear a scarf if they are in an office every day. [24:10]
  • Criteria to find the best quality blue light blocker glasses – lens test reports. [25:39]
  • There is various data linking the secretion of cortisol after dark to artificial light exposure. [28:09]
  • Currently, the issue with many clear lenses is that they focus predominantly on violet light. [29:15]

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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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