Biohacking winter - Part 1

Part 1 - Light, sleep and hormones

Here in Northern Europe suddenly it feels like it's getting dark really early. It's that time of year, the clocks have gone back, the skies are often grey and we are subjected to much less natural light than a few months.

However, we spend most of our time indoors, sealed off from nature, abstracted from the rhythms of light and the changing seasons, we have artificial light and heat to keep us comfortable, in short, we create for ourselves an artificial summer meaning we're effectively living in a permanent year-round summer.

You might be thinking, so what? That's great, we're warm, comfortable and productive due to our wonderful technology, but what if this year-round summer is confusing our hormonal balance and making us sick, fat and stressed? 

Should we shift our diet, change our sleeping patterns and some of our behaviour to be healthier in the winter? Perhaps…  

To consider this question let’s think about the history of artificial lighting, a technology that seems so basic but could be having profound consequences on our health as it misaliogns our hormones with cycles of nature and the foods we consume that are native, indigenous and seasonal.

Early lighting was very different to the spectrum of today’s LED bulbs

Let’s go back in time

Throughout human history, the evolution of artificial lighting has significantly impacted daily routines and societal patterns. Around 125,000 BC, humans began mastering the use of fire, while approximately 17,500 BC marked the inception of oil lamps fueled by animal fats. The emergence of candles followed around 3000 BC.

Notably, the transition accelerated in 1792 when William Murdoch initiated experiments with gas lighting, likely creating the initial gas light. It wasn't until 1880, however, that Thomas Edison developed a 16-watt light bulb lasting 1500 hours, marking a pivotal moment in the trajectory of artificial illumination.

Preceding reliable and controllable lighting, populations in high latitudes likely adhered to a biphasic sleep pattern. For instance, in London at 51.5 degrees north, the shortest day of the year on December 21st offers merely 9 hours and 10 minutes of daylight, leaving an extended period of darkness within the 24-hour cycle—an occurrence magnified as one moves farther towards the poles.

In the absence of modern distractions like streaming services and ambient lighting, individuals in medieval times would have had limited activities beyond sleep. Nonetheless, even for the least active members of society, a span of 14 hours until daybreak presented an excessive duration for slumber.

Recent research reveals a fascinating aspect of our ancestors' sleep habits: the prevalence of a two-sleep pattern. As darkness fell early, our forebears would finish their evening meal and drift into the first sleep cycle, spanning a few hours before stirring anywhere between 11:00 PM and 2:00 AM, a period they dubbed "the watch."

The Watch and biphasic sleep

Daylight balanced light at night time could be wreaking havoc on our health

For those inclined toward contemplation, the watch became a serene interlude for introspection and the exploration of novel ideas. Yet, its primary function was more social, serving as a time for communal interaction and intimacy, paving the way for the second phase of slumber until the break of dawn. The watch was often also used for creative activities such as writing as the mind was still and free from distractions with the imagination revitalised by waking from a dream state. In the heart of winter, even at London's latitude, sunrise can be as late as 8:00 AM making a long period of darkness for our ancestors.

Before the industrial revolution, our ancestors relied on sources of light emitting a warm, low Kelvin range—typically open flames. These sources offered dimmer illumination compared to our modern-day lighting, exerting minimal disruption on the body's natural hormonal balance governing the daily cycle. During these nighttime arousals, their eyes were spared the exposure to hormone-disrupting colors or intense light, making it effortless to return to sleep.

When waking for ‘the watch’ their eyes would not have been subjected to hormone-disrupting colours or intensities of light making it easy to fall back to sleep, there were no I-pads to binge an episode on because you’ve woken up at 1 am. So what is different between the light used hundreds of years ago and now, we need to look a little into the science of light.

Types of light

Light can be described by two attributes: Intensity and colour (temperature), intensity determines brightness, and color temperature is quantified on the Kelvin scale. This scale measures 'true temperature,' commencing at absolute zero (-273.15 Celsius), the point at which molecular motion ceases—a state of utmost coldness denoted as 0 degrees Kelvin. In the vast expanse of deep space, temperatures hover around this absolute zero mark.

The correlation between temperature and light color stems from the phenomenon that the temperature of matter dictates the emitted light's hue. When matter heats up, it begins emitting light; envision glowing embers radiating red and orange hues, while as temperatures soar, the emitted light veers towards bluer tones.

Color temperature, gauged in Kelvin, designates lower temperatures for redder or orangish light and higher temperatures for bluer or whiter light. For instance, the warmth of a candle flame or the colors of sunrise or sunset approximates 1000K, emitting a cozy 'warm' glow. In contrast, LCD or CRT screens emit a cooler, blue-white light at around 7000 to 9000K, while traditional incandescent bulbs hover around 2400K. Natural full sun daylight is typically around 5600K, while modern LED home lighting often matches midday sunlight at 5000K.

Why does this matter? Well, our bodies react diversely to these varying light wavelengths.

The pineal gland

As the sun sets, a gland in our brains called the pineal gland kicks into action, initiating the active production of melatonin, a crucial hormone. Typically starting around 9 PM, coinciding with our ancestors' onset of the first sleep phase, this process leads to a rapid rise in melatonin levels in the bloodstream, inducing a gradual decline in alertness and an increased inclination towards sleep. This is why we often feel tired around 9pm but failure to go to sleep at this time can cause our bodies to release a dump of stress hormones to keep us awake giving us a 'second wind.’ Usually, throughout the night, melatonin levels remain elevated, maintaining this state for approximately 12 hours until the break of a new day around 9 AM, when they plummet back to low daytime levels, this is when our ‘wake up’ hormone cortisol takes over.

The pineal gland is also known as the epiphysis cerebri. The gland is pine cone-shaped and about 0.8 cm long. In an adult, it weighs about 0.1 g

Melatonin

During daylight hours, melatonin is scarcely discernible in our systems. Yet, its significance extends beyond regulating sleep; melatonin doubles as a potent antioxidant and harbors anti-cancer properties. It potentially aids in weight regulation, curbing the body's propensity to accumulate excess fat.

However, the production of this vital hormone is susceptible to disruption from specific types of lighting. Our contemporary obsession with electronic devices—TVs, tablets, smartphones—emitting daylight-balanced 'blue' light hampers the conversion of serotonin into melatonin, wreaking havoc on our sleep patterns. Similarly, the modern LED and energy-efficient bulbs emit similar disruptive light. To counteract this, it's imperative to either abstain from screen exposure an hour or two prior to intended bedtime or employ color-adjusting options that infuse a warmer tone into the light, thus aiding in preventing the hampered production of melatonin.

In yogic, vedic and hindu traditions a bindi is often marked on the forehead showing the position of the 3rd eye thought to represent the location of the pineal gland in the brain.

The pineal gland and spirituality

It would be disingenuous of us to talk about the pineal gland without mentioning its spiritual significance. The pineal gland, often referred to as the "third eye" in certain spiritual and esoteric traditions, holds significant symbolic and mystical importance across various cultures and belief systems. Positioned deep within the brain, this small pinecone-shaped gland has historically been linked to spirituality, intuition, and higher consciousness.

In some spiritual practices, the pineal gland is considered a gateway to spiritual awakening and inner enlightenment. It's believed to be the center of spiritual insight and intuition, serving as a bridge between the physical and spiritual realms. This perception is rooted in the gland's association with the production of melatonin, which regulates the sleep-wake cycle, and its sensitivity to light, influencing circadian rhythms.

The concept of the "third eye" often denotes an inner vision beyond physical sight, offering a deeper understanding of oneself and the universe. Many ancient cultures, including Hinduism and Buddhism, have incorporated the pineal gland into their spiritual teachings. In Hinduism, it's linked to the Ajna chakra, symbolizing intuition and perception. Similarly, in Buddhism, the third eye represents insight and enlightenment.

René Descartes, a philosopher and mathematician, referred to the pineal gland as the "seat of the soul" in his writings, speculating its role as the point of interaction between the mind and body.

While scientific understanding primarily focuses on the gland's biological functions, its spiritual significance continues to intrigue and inspire philosophical, metaphysical, and spiritual discussions about consciousness, transcendence, and the nature of reality.

Does fluoride have a negative effect on the pineal gland?

The impact of fluoride on the pineal gland has been a subject of scientific and public interest, with some studies exploring its potential effects on this small gland in the brain. The pineal gland is responsible for producing melatonin, a hormone that regulates sleep-wake cycles.

Fluoride is added to public water supplies in many places as a preventive measure to improve dental health. This practice, known as water fluoridation, began in the mid-20th century and is endorsed by health organizations like the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and the American Dental Association (ADA). In the UK the some water authorities add 1mg per litre which equates to 1ppm (part per million)

Not all of the UK has fluoridated water, in fact only about 5 million people of the 70 million population of the UK live in areas that have added fluoride, however, this is a contentious issue for many people promoting numerous conspiracy theories.

The primary reason for adding fluoride to water is its ability to prevent tooth decay and strengthen dental enamel. When fluoride is present in the mouth, it helps remineralize weakened enamel and inhibits the growth of bacteria that cause cavities. Community water fluoridation is considered a cost-effective public health strategy to reduce dental caries, especially in areas where access to regular dental care might be limited.

There's ongoing debate about whether fluoride, particularly in higher concentrations, might accumulate in the pineal gland and potentially affect its function. Some research has suggested that fluoride can accumulate in various tissues, including the pineal gland, due to its affinity for calcium and its ability to form calcium fluoride crystals, however, another contentious point regarding the addition of this to our water is a that it effectively is an involuntary mass-medication of a population.

However, the specific effects of fluoride on the pineal gland remain somewhat contentious. Studies proposing a connection between fluoride accumulation in the pineal gland and altered melatonin production or pineal gland function often lack robust evidence or conclusive results. While some animal studies have shown changes in pineal gland function with fluoride exposure, extrapolating these findings to humans requires careful consideration due to differences in physiology and dosage.

At present, there's no definitive scientific consensus on whether fluoride directly and significantly affects the pineal gland's function in humans, especially at the low levels typically found in water fluoridation or dental products used for oral health, but… if you’re concerned you can use fluoride free dental care products and use a filtration system for your drinking water, you’d need a specialist filter as the Brita types will have no effect on fluoridated water, you might just sleep better knowing that!

Learn to optimise melatonin production

Old style incandescent tungsten filament light bulbs are being phased out due to their inefficiency compared to modern LED lighting but they offer a much better colour temperature for not disrupting our sleep hormones

As the sun sets, the pineal gland activates, producing melatonin that's released into your bloodstream around 9 pm, coinciding with our ancestors' traditional sleep time. This surge in melatonin makes you less alert and more inclined to sleep, maintaining elevated levels throughout the night until around 9 am when they return to low daytime levels.

During the day, melatonin remains at barely detectable levels. Beyond regulating sleep, it acts as a potent antioxidant with anti-cancer properties and might regulate fat accumulation in the body.

However, modern lighting, especially the blue light emitted by screens like TVs, tablets, smartphones, and certain energy-efficient bulbs, disrupts melatonin production by impeding the conversion of serotonin. To counter this, it's vital to avoid screen exposure close to bedtime or opt for color-adjustable options that emit warmer light, aiding in melatonin production and promoting better sleep.

Balancing the need for light while safeguarding melatonin production can be tricky. Simply considering the Kelvin color temperature of light isn't enough. It's more about managing the absolute brightness of the blue-green light hitting your eyes. For instance, a lower-wattage 2700K bulb might impact melatonin less than a higher-wattage 2000K bulb.

Hence, the key is to lessen overall light intensity, especially as the day draws on, opt for dimmer settings, and prioritise a balanced brightness to support melatonin regulation while still having sufficient light for daily activities.

Have different types of lighting in your home

A great tactic to optimise your hormone levels is to have different types of lighting in the key areas of your home, for example in the kitchen, the bathroom or the bedroom make sure that the ‘big light’ or the overhead downlights are blue white and daylight balanced, use these lights only in the morning or to within 4 or 5 hours of bedtime so for example if cooking in the late afternoon at say 5 or 6pm you can use this type of lighting, it will also help you feel awake quickly in the morning when you’re brushing your teeth (maybe with a fluoride free toothpaste!) but not when you’re brushing your teeth before bed. After 5 or 6pm shift to different lights, table lamps, uplighters freestanding lamps or in the bathroom, a mirror light is ideal but all of these should be a very warm orangey off white.

How to tell which lights are which

So, how can we be sure that the light bulbs we’re using are not sending the wrong signals to our brains? As discussed above if you can have two types of lighting available in your home, this isn’t as complicated as it sounds, in the evening, switch to old-fashioned tungsten filament or halogen light bulbs or very warm white dimmable LEDs, use as low wattage as seems practical and always have them on a dimmer switch, as night draws in start to dim your lights to a deep orange glow. If you like to read in bed to wind down, try reading by candlelight and see how quickly you fall into a deep sleep, after blowing out your candle of course. When buying new LED lighting you can choose to sort by colour temperature as discussed above, if the only option in your home is for one type of lighting then choose a lower colour temperature that is warmer, the ideal however is as above, bright white daylight for the mornings and warm dim orange lights for evening.

 So what to do if you find yourself in a hotel room with only white LED lighting and no candles or dimmer switches? The only option here is amber-tinted glasses often called ‘blue blocker’ glasses and easily found online as they can really make a huge difference in those crucial few hours before bedtime, and it goes without saying to stay well clear of TV/computer screens/tablets and other devices that do not have a night shift mode before bedtime.

Getting your lighting right can curb food cravings

If we’re not producing the right amount of melatonin we’re likely not getting enough sleep, if we’re not getting enough sleep we’re much more likely to not just crave sugary foods. Tiredness and food cravings often share an intertwined relationship, influenced by various physiological and psychological factors.

When you're tired, your body seeks quick sources of energy to combat fatigue. This instinct often leads to cravings for foods high in sugar or simple carbohydrates. These foods provide a rapid energy boost, temporarily alleviating feelings of tiredness. However, this surge in energy is often short-lived, followed by a crash, leaving you feeling even more fatigued and craving more of the same types of foods.

Moreover, sleep deprivation or fatigue disrupts the balance of hormones that regulate hunger and satiety. Ghrelin, the hormone that stimulates appetite, tends to increase when you're sleep-deprived, leading to heightened feelings of hunger and subsequent cravings, especially for high-calorie and comfort foods.

Additionally, tiredness affects the brain's reward centers, making you more susceptible to cravings for foods that trigger the release of feel-good neurotransmitters like dopamine. These cravings may lean towards foods rich in fats, sugars, or salt, offering a temporary sense of pleasure or comfort.

Psychologically, fatigue can also impact decision-making and self-control, making it harder to resist unhealthy food cravings when you're tired. You might find yourself giving in to cravings more readily, seeking quick satisfaction or a mood lift.

One more hormone to understand: Cortisol

When we wake up in the morning our bodies produce a hormone called cortisol, it elevates our blood pressure so that we don’t black out if we stand up to quickly and it dumps a quick shot of glucose into our blood, it is considered to be a ‘stress’ hormone as it is produced by the adrenal gland. From a survival perspective it’s a very useful hormone, get woken up in the night by a sabre tooth tiger or marauding rival tribe? Cortisol will have you up and kicking in seconds. It also reacts to bright blue sunlight and can in many ways be considered to be the opposite of melatonin.

Chronically elevated cortisol levels can lead to body fat being stored in the abdominal area

From a survival perspective our bodies cortisol and adrenaline are really useful the act very quickly and give us a burst of focus and energy, shutting down less essential body systems to prepare for flight or flight mode, we’re very very well suited to deal with short term acute stress. However, our modern lives are all to often are spent in a state of low level constant or ‘chronic’ stress and these biological systems simply didn’t evolve to deal with this, it is not our natural state of being.

When cortisol levels remain chronically elevated, it can lead to prolonged high blood sugar levels. Over time, this can contribute to insulin resistance, where the body's cells become less responsive to insulin, the hormone responsible for regulating blood sugar levels leading to poor management of appetite.

The body's response to stress, combined with the intake of sugary foods or beverages, leads to a rapid increase in blood sugar levels. This spike triggers the release of insulin to help cells absorb the excess sugar. In a chronically stressed state, this repeated cycle of high blood sugar and insulin release can contribute to insulin resistance, potentially leading to conditions like type 2 diabetes.

Moreover, the interaction between cortisol and sugar can influence fat storage, especially around the abdomen. Elevated cortisol levels have been associated with an increased tendency for the body to store visceral fat, which surrounds internal organs. Consuming excessive sugar in such circumstances can further contribute to weight gain, especially around the midsection, amplifying the risk of metabolic issues and cardiovascular diseases.

In essence, the combination of high cortisol levels due to chronic stress and increased sugar intake can create a detrimental cycle, affecting blood sugar regulation, insulin sensitivity, and promoting unhealthy weight gain. Reducing stress levels through various relaxation techniques, along with moderating sugar intake, can help mitigate these adverse effects and promote better overall health.

Caffeine has its place, the ideal time for consumption is about 90 minutes after waking when the first hit of ‘get out of bed’ cortisol is just decreasing

A note on caffeine

During the day , if we’re excessively tired we will also reach for stimulants such as caffeine which stimulate cortisol production, caffeine has a half life of 8 hours meaning that if you consume a large Starbucks Grande Flat white coming in with 255mg caffeine at 2pm by 10pm you still have half of that in your system, which is a lot, the equivalent to 1 and a half espressos, and even if you think it’s not effecting your sleep it most certainly will be, both in terms of quantity and especially quality.

Caffeine interferes with the onset and quality of REM sleep. While it might not necessarily reduce the total amount of REM sleep, it can shorten the duration of this crucial sleep stage.

REM sleep is essential for various functions, including memory consolidation, learning, and emotional processing. Caffeine's stimulating effects can disrupt the natural sleep cycle by delaying the onset of sleep and reducing the time spent in deeper stages, including REM sleep.

Caffeine's ability to block adenosine receptors in the brain is responsible for its alertness-inducing effects. Adenosine is a neurotransmitter that promotes sleep and relaxation, and its buildup throughout the day contributes to feelings of drowsiness. By blocking these receptors, caffeine prevents the brain from receiving signals of tiredness, keeping you awake and alert.

If you’re flagging in the afternoon it can be tempting to reach for the caffeine but this is a bad idea as a habitual practice. the best course of action if you can is to allow yourself to be tired, to go with it and do everything you can detailed above to help your body produce melatonin to become MORE tired and then get an early night, resetting your natural hormonal rhythms and breaking the cycle.

Why is a food and farming enterprise talking about lighting, stress and coffee?

At New Foundation Farms we embrace technology but also we recognise that it can disrupt our biology. We believe in a holistic approach to health and all externalities that affect our bodies are holistically linked. Our hormones affect our food choices and our food affects our hormones. We live within rhythms of light and patterns of seasons and our biological makeup has not caught up with the technosphere in which we now live which is very very different from even a few hundred years ago.

There is a paradox of progress. We acknowledge its capacity to sculpt lives of ease and comfort and to offer us in the developed world basics such as heat, light, clean water and adequate nutrition. But in this pursuit, we seek a deeper communion, a profound synergy between the digital pulse of today and the timeless cadence of our ancient selves.

We like to unearth the profound harmony between the modern marvels and the primordial whispers within, navigating the juncture where innovation and ancestral wisdom converge, illuminating a path toward a more enlightened coexistence.

Winter…

Winter arrives, shrouded in longer nights, casting a gentle lull over our internal rhythms. The body's melatonin production follows suit, veiling us in the call for extended periods of rest and rejuvenation. By harmonising our diet with the seasons, we honor the body's intricate dance with natural rhythms, nurturing a balance between the body's hormonal ebb and flow. In part 2 we give practical advice for these concepts but in the meantime, for optimal health try to make your bedroom cave-like. Creating a bedroom akin to a prehistoric cave holds the key to a deeper, more restorative slumber. A dimly lit sanctuary, reminiscent of ancient dwellings is the secret to balanced hormones, reduced physiological stress, a smaller waistline and a pathway to heightened happiness, enhanced well-being.