The mechanics of biohacking and sport
Synchronizing your life: Circadian rhythms and light
index
old friends
ultraviolet light
Motivation
earthing/grounding
blue light
circadian rhythm
solar callus
conquer the mornings
heliotherapy
recomendations
nature's cure
the light
references
forest bathing
red light
Everything has its time, and there is a season for every activity under the sun.
Old Testament, in the book of Ecclesiastes 3:1.
MOTIVATION
Jean-Jacques d’Ortous de Mairan’s Experiment (16th and 17th centuries)
He observed that his mimosa plants folded their leaves at night. He decided to hide one of them from sunlight during the day. To his surprise, the mimosa continued to fold its leaves at night, even though it had no direct way of knowing whether the sun had set. He concluded that plants must have some way of sensing light, even if they do not receive it directly.
MOTIVATION
Life = circadian rhythm
Water
Light
circadian rhythm
01
Aligning Your Body’s Clock for Optimal Health and Performance
circadian rhythm
A cyclical and constant time period that governs the development of a series of physiological processes which influence our biochemistry, our physical state, and our mental and emotional processes.
circadian rhythm
The circadian biorhythm is regulated and synchronized by a series of genes or gene families: cryptochromes (CRY 1–9), periods (PER 1–3), clock, bmal1, timeless, and doubletime. These genes control behavior and physiology over twenty-four-hour cycles, as they form the machinery of our internal clock. Sunlight—with all its wavelengths—and darkness act as the clockmakers responsible for maintaining this sophisticated system, winding and setting the hands of the biological clock.
These clock genes control how, when, and to what extent the majority of our genes are expressed.
circadian rhythm
circadian rhythm
Why do all the cells in your body have clock genes?
It reflects the necessity for them to always be aware of the exact time. For a cell to survive and flourish, it must properly adapt to its environment
sun
artifitial light
synchronizing agents (ZEITGEBER)
ambient temperature
Food
sunlight
circadian rhythm
The suprachiasmatic nucleus (SCN) is the body's master clock, capable of generating circadian rhythms independently. Its key role is to synchronize these internal rhythms with external cues like light, food intake, and activity. It also receives feedback from cellular clocks throughout the body, making it a central hub for internal and external time coordination. By interpreting these signals, the SCN helps reset and align all biological clocks, ensuring optimal regulation of sleep, body temperature, hormone release, and overall physiological function.
circadian rhythm
Did you know that disruption of circadian rhythms increases the release of histamine, which can trigger asthma and allergies?
Cases of asthma and allergies are becoming increasingly common because many people live at night and sleep during the day, missing out on natural sunlight exposure. If you suffer from histamine issues, asthma, or allergies, it’s likely that your body is asking for more sunlight
circadian rhythm
Sunlight deficiency = loss of control over histamine release
Leptin resistance
leaky gut
insulin resistance
low testosterone
obesity
cancer
diabetes
infertility
fatty liver
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Do you sleep poorly, have trouble falling asleep, or have trouble staying asleep?
Melatonin
- the hormone responsible for ensuring that circadian rhythms operate regularly. Melatonin is released or not depending on light.
- Melatonin is the hormone that controls energy production in the mitochondria.
Sunbathe during the day.
Melatonin is the hormone of creation; it is responsible for slowing down or triggering the cancerous state in cells.
- Artificial light,
- Wi-Fi,
- Dirty electricity from wiring,
- Eating at night
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Leptin resistance
will raise your triglycerides, and these will prevent leptin from reaching the brain at the time when there should be a massive transport of this hormone to the hypothalamus on a circadian basis.
circadian rhythm
“Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner”. (https://doi.org/10.1210/clinem/dgz311)
HORMONES: THE MASTERS OF BALANCE
Leptin
discovered in 1994
Leptin is a hormone mainly produced by fat cells (adipocytes) that plays a key role in regulating appetite and energy balance.Leptin sends signals to the hypothalamus in the brain to let it know how much energy (fat) is stored in the body. Alterations in the leptin gene cause obesity, diabetes, infertility, and hypothermia.
- Maintains your weight.
- Maintains your body temperature.
- It protects your nervous system and neurological function.
- It regulates your fertility.
- It is anabolic in bone and muscle.
Seven years before insulin resistance appears, leptin resistance begins. All people who suffer from leptin resistance end up becoming obese diabetics.
What happens in your eyes and skin when you eat is more important than what you eat.
Sunbathe during the day, The ketogenic and carnivorous diet is associated with its improvement.
You can also assume that its function is due to the light it emits, 727 nm in deep red. According to scientific literature, this light alone can activate leptin function and leptin itself.
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Leptin
Leptin and Body Fat
Low Body Fat and Low Leptin
The amount of body fat is directly proportional to the amount of leptin in the body.
- More fat cells → more leptin‑secreting cells.
- More stored fat → more leptin is released.
This is why people with obesity have very high leptin levels.
- A person with very low body fat has abnormally low leptin levels.
- This is more evident in women because they naturally have higher leptin levels than men.
- Extremely muscular women with very low body fat often experience amenorrhea.
- Reproduction “shuts down.”
- The brain interprets low leptin as “not enough energy to support pregnancy.”
Circadian Rhythm of Leptin
Women develop leptin resistance, by design, more quickly than men.
In leptin resistance, the circadian curve becomes flattened.
- Leptin stays high all the time, without normal rhythmic variation.
- A healthy leptin rhythm shows clear peaks and valleys throughout the day.
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Leptin
The brain of a person with obesity thinks it is starving because the chemical signal (leptin) remains in the blood and fails to cross the gateway to the brain.
An obese person, despite having a lot of body fat, high blood insulin levels, and high glucose levels, lacks the energy to exercise and the “willpower” to stop eating... two tasks that their dysfunctional leptin cannot perform.
No melatonin = leptin resistance
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Insulin
Insulin, in addition to regulating blood sugar, is deeply influenced by the body's biological clock, which is mainly synchronized with sunlight.
Loss of circadian rhythms/decreased melatonin levels
hypothyroidism/hunger/hyperphagia
modern neolithic diseases.
systemic inflammation
THE PATH TO DISEASE
insulin resistance/elevated blood glucose
leptin resistance
flattening of the leptin signal/massive loss of clock gene synchronization
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Cortisol
- Regulates the metabolism of carbohydrates, fats, and proteins.
- Controls blood pressure.
- Reduces inflammation.
- Modulates the immune system.
- Helps regulate blood sugar levels.
Cortisol is a steroid hormone produced by the adrenal glands, located above your kidneys. It’s often called the “stress hormone”
High cortisol can cause weight gain, high blood pressure, mood swings, and muscle weakness.
Low cortisol leads to fatigue, dizziness, low blood pressure, and skin darkening.
- Avoid chronic stress
- Get regular sleep
- Expose yourself to morning sunlight
- Avoid blue light at night
- Exercise moderately
- Eat a balanced diet
circadian rhythm
forom 6:00-14:30
forom 17:00-22:00
circadian rhythm
7:30
6:45
(1h after daylight)
14:30
Blood pressure begins to rise
Best time to do physical activity (cardio).
Melatonin is completely shut down in the brain.
6:00
8:30
the brain awakens
The intestine has awakened,
circadian rhythm
18:00
22:00
19:00
As the sun goes down, our cardiovascular system begins to relax.
Adenosine reaches its peak
Increases body temperature
17:00
21-22h
18:30
The best time for intense muscle exercise.
We should have had dinner or be having dinner.
Leptin levels increase and insulin decreases.
circadian rhythm
00:00
Leptin begins to enter the hypothalamus to bind to its receptor and burn stored energy.
23:30
00:00-3:00
The bowels close. The vagus nerve is calm, at rest.
This is a crucial moment for leptin.
HELIOTHERAPY: SUN CURES
- There are references to how, even in ancient Egypt, classical Greece, and ancient Rome, sunbathing and fasting were recommended as a means of healing.
- Icelandic doctor Niels Finsen received the Nobel Prize in Medicine in 1903 for his research in the field of phototherapy carried out at the University of Copenhagen, in which, among other successes, he demonstrated the benefits of phototherapy in patients with lupus.
- In the 1900s, Dr. Auguste Rollier founded the Solaria project in Switzerland, creating buildings designed to optimize sun exposure as therapy. His sunlight treatments proved effective against diseases such as tuberculosis, smallpox, lupus, and arthritis, leading him to publish his book The Sun Cure in 1914.
02
the light
Synchronizing Life Through Light
If you want to find the secrets of the universe, think in terms of energy, frequency, and vibration.
Nikola Tesla
the light
- Light vibrates in two fields, one electric and one magnetic.
- Visible light is the only part of the spectrum that our eyes are capable of capturing through photoreceptors, generating electrical signals that are transported through the optic nerve to our brain for processing.
- But there are other wavelengths of light that are not visible to the human eye and that you are probably familiar with, such as ultraviolet or infrared light.
Solar radiation spectrum
the light
Impact of light on the body
Skin
Eyes
Sunlight
the light
the red light
According to Buddhist philosophy, both sunrise and sunset are the best times of day to meditate, as they represent two energetic turning points in the day when the body's cells are transformed.
Mitochondria are activated by red and infrared light photons, which are more abundant during those hours.
RED LIGHT
- Red light has the longest wavelength in the visible spectrum, ranging from 620 to 760 nm.
- Just beyond red light lies infrared light (760 nm to 1 mm). Infrared light is similar to red light, but unlike red light, it cannot be seen by the eyes, although the body can feel it.
- Among infrared types, the most studied are near-infrared photons (NIR), which have shorter wavelengths (760–1400 nm) and are therefore closer to red light in behavior.
Neither red nor infrared light causes tanning or burns. Red light acts mainly on the surface, benefiting the skin, hair, and eyes, while infrared light can penetrate up to 7 cm, reaching tissues, joints, and internal organs.
RED LIGHT
- Red and infrared light can help us calm down and improve sleep.
- Red/NIR light responds by releasing serotonin, the hormone associated with well-being, good mood, and pain relief.
- In the absence of light (at night), serotonin is converted into melatonin.nd are therefore closer to red light in behavior.
Watching the sunset should not hurt your eyes or force you to squint. If it does, it is still too bright to look at safely, and you should wait for the sun to go down a little further before it is safe to do so.
RED LIGHT
- Red light therapy, also known as “low-level laser therapy” (LLLT), “long-wave light therapy” (LLT), or “photobiomodulation” (PBM)
- Red/NIR therapy is a therapy designed to use the power of red and near-infrared (NIR) light to stimulate our mitochondria and, with them, the body's healing power.
BENEFITS• Reduces acute and chronic joint and muscle pain.• Has an anti-inflammatory effect. • Provides neuroprotection. • Stimulates collagen production, resulting in healthier skin, joints, and bones. • Acts on skin problems such as acne, atopic dermatitis, eczema, psoriasis, and rosacea. • Improves mood and has a relaxing effect. • Provides better quality sleep.
RED LIGHT
- Red light therapy, also known as “low-level laser therapy” (LLLT), “long-wave light therapy” (LLT), or “photobiomodulation” (PBM)
- Red/NIR therapy is a therapy designed to use the power of red and near-infrared (NIR) light to stimulate our mitochondria and, with them, the body's healing power.
BENEFITS• Improves eye health: myopia, macular degeneration... • Helps with post-exercise muscle recovery. • Post-surgery recovery.• Optimizes wound healing. • Improves thyroid health. Even if you don't have any medical conditions, you will benefit from optimizing the function of this important regulator of our metabolism.
Average exposure of 5 to 20 minutes per day
RED LIGHT
RED LIGHT
ULTRAVIOLET LIGHT AND VITAMIN D
- UVA rays easily pass through the atmosphere, reaching the entire surface of the Earth. They are able to penetrate deeper into the skin, but are biologically less active.
- UVB rays easily reach the equatorial zone, but their range decreases exponentially as latitude increases. They are biologically very active and essential for vitamin D production and neuroendocrine response activation.
ULTRAVIOLET LIGHT AND VITAMIN D
THE EARLY HOURS OF THE DAY
- When the Sun reaches ten degrees above the horizon, ultraviolet A (UVA) light appears. The aromatic amino acids in our eyes capture UVA light to synthesize a series of very important chemicals:
- Tyrosine and phenylalanine, which produce dopamine and thyroid hormones.
- Tryptophan, which forms serotonin, which will be converted into melatonin at night.
- The body's main antioxidant depends primarily on your exposure during the morning hours.
- The amino acid histidine, which produces histamine and urocanic acid, necessary for the proper absorption of UVB light that will appear later in the morning. Urocanic acid is a natural sunscreen and, what's more, it's free.
ULTRAVIOLET LIGHT AND VITAMIN D
THE EARLY HOURS OF THE DAY
- When the Sun reaches ten degrees above the horizon, ultraviolet A (UVA) light appears. The aromatic amino acids in our eyes capture UVA light to synthesize a series of very important chemicals:
- Proopiomelanocortin (POMC), a very special chemical that can be “cut” into smaller molecules in the presence of UVA light:
- The hormone ACTH, with anti-inflammatory effects;
- MSH or melanocyte-stimulating hormone, which tans your skin, regulates appetite, sexual activity, and cellular energy;
- beta-endorphins, which stimulate the opioid receptors in your brain, acting as a natural painkiller and making you feel good;
- lipotropin, which regulates excess fat in your body and prevents its accumulation.
ULTRAVIOLET LIGHT AND VITAMIN D
THE EARLY HOURS OF THE DAY
- When the Sun reaches ten degrees above the horizon, ultraviolet A (UVA) light appears.
- It signals the breakdown of sex hormones and cortisol if they are found in excess, balancing your hormonal health.
- • It produces nitric oxide, a natural vasodilator that keeps your arteries in optimal condition. Lack of UVA light causes hypertension and cardiovascular disease.
ULTRAVIOLET LIGHT AND VITAMIN D
SOLAR NOON
- Once the sun reaches 30 degrees above the horizon, ultraviolet B (UVB) light makes its appearance. Depending on where you live on the planet, your latitude, it may not be available all year round.
- Excessive sun exposure and sunburn remain clear risk factors for melanoma.
- Regular, moderate exposure without sunburn, which allows adequate vitamin D levels to be maintained, could be protective.
- Vitamin D deficiency is associated with an increased risk and poorer prognosis of melanoma.
Vitamin D3 is produced in the skin by the action of UVB light.
ULTRAVIOLET LIGHT AND VITAMIN D
SOLAR NOON
- And what protects you from sunburn? Continuous, gradual exposure, controlled according to your tolerance. (solar callus)
Sunscreen: if you use it, make sure it is a high-quality product without chemical filters such as parabens, cinnamates (octyl methoxycinnamate), camphens (4-methylbenzylidene camphor), benzophenones (benzophenone), others such as homosalate, octocrylene, or meroxil, or nanoparticles such as titanium dioxide (NANO) and zinc oxide (NANO). These types of substances are toxic to you, your hormones, your mitochondria, and the environment.
You should expose your skin to the sun every day. The optimal time to absorb the therapeutic dose of UVB light is between 10 a.m. and 4 p.m., with an average duration of 20 to 30 minutes, depending on your skin color, the amount of skin exposed (the more skin the better), the season, the time of day, and the latitude. If you can't do it every day, try to do it at least three times a week. As a general rule, don't let your skin get red.
BLUE LIGHT
- Blue light has a short wavelength, from 400 to 500 nm, which produces large amounts of light energy (which is why it is also known as high-energy visible light).
We need blue light during the day because it sends a signal to our mitochondria that we need to be active for our daily activities.
93%
Most people in modern societies spend up this percent of their time indoors.
BLUE LIGHT
Being indoors means that during the day we are exposed to much lower light intensities than in nature, while at night we excessively illuminate our surroundings with LED lights and electronic device screens.
Without sufficient melatonin, our mitochondria easily succumb to oxidative stress and age rapidly.
Exposure to blue light at night, during the three hours before going to sleep, significantly reduces the mitochondria's ability to burn both glucose and fat.
BLUE LIGHT
Blue light penetrates our eyes and signals a specific set of photoreceptors present in the retinal epithelium, called ipRGCs
regulate pupil dilation and are actors on the circadian system, by transmitting to the suprachiasmatic nucleus SCN (a small group of hypothalamic nerve cells), which is our central clock
This clock synchronizes other clocks for the metabolism including those of liver, heart and kidney functions.
It controls the circadian physiology by signaling to the pineal gland the secretion or suppression of melatonin, the so-called sleep hormone that controls our sleeping and waking phases
BLUE LIGHT
With LED lighting technology, our eyes have been more and more exposed to light and moreover to high energy blue light Excessive exposure to digital displays, especially at night or just before sleep time, can potentially desynchronize circadian rhythm
BLUE LIGHT
BLUE LIGHT
Exposure to 6.5 h of monochromatic light at 460 nm induces a two-fold greater circadian phase delay than 6.5 h of 555 nm monochromatic light of equal photon density. Similarly, 460 nm monochromatic light causes twice the amount of melatonin suppression compared to 555 nm monochromatic light, and is dependent on the duration of exposure in addition to wavelength.
BLUE LIGHT
BLUE LIGHT
BLUE LIGHT
What can we do to protect ourselves from excessive blue light?
- At night at home, try to use dim, soft, reddish, or orange lighting.
- Avoid bright ceiling lights, which remind our brains of the sun, and replace them with candlelight, artificial red light (any red light bulb or red LED strips will do), orange floor lamps, or the light from a salt lamp.
- Ideally, you should stop looking at screens that emit blue light, such as televisions, computers, tablets, or smartphones, between 7:00 p.m. and 8:00 p.m. in winter and between 8:00 p.m. and 9:00 p.m. in summer.
Conquer your mornings
MORNING MITOCHONDRIAL ACTIVATION PROTOCOL
The capacity to produce mitochondrial ATP is up to 40 percent higher in the morning than in the afternoon and evening.
- Get up earlier. Without cutting back on sleep, but by reducing the amount of time you spend watching television at night. Avoid loud alarms.
- Expose yourself to bright morning light as soon as possible.
- Spend at least 10 to 30 minutes exposing your body to the light of dawn to absorb its entire light spectrum (blue light, UVA, UVB, red light, and infrared light), which will kick-start your energy centers and synchronize your internal clock.
- Exercise, take a walk, or sit down to meditate or read.
- Don't wear sunglasses, because that tells your brain that it's still nighttime and you should stay in rest mode.
- You can use a red and infrared light lamp for a few minutes, followed by a few minutes of bright blue light lamp.
- Do a few cycles of intermittent hypoxia breathing exercises, which not only activate our mitochondria and oxygenate our body (especially the brain), but are also capable of increasing dopamine levels in the brain.
Conquer your mornings
MORNING MITOCHONDRIAL ACTIVATION PROTOCOL
20-20-20 rule
Some notes:
- If you only have 30 minutes instead of the full hour, there is no harm in reducing the time spent on 10/10/10 or even 4/4/4 as a starting point.
- Another modifiable element is the order of the blocks.
- After this, cold shower.
- Then, breakfast rich in protein and healthy fats
- A breakfast rich in protein and healthy fats. Eat dark chocolate with the highest possible percentage of cocoa (more than 85 percent). Between 15 and 20 g, which is usually one or two ounces.
exercise
meditation
personal growth
Conquer your mornings
MORNING MITOCHONDRIAL ACTIVATION PROTOCOL
03
Nature's cure
Natural Solutions for a Healthier Life
Nature's cure
- In ancient Greece, Hippocrates extolled the need for “air, water, and place” for physical and mental well-being.
- In the early 20th century, US President Theodore Roosevelt was diagnosed with neurasthenia, a condition caused by the frenetic pace of city life, with symptoms of depression, anxiety, insomnia, and migraines.
- The treatment prescribed was “a cure of nature,” and he was sent to the West to ride horses and live on a ranch near the Rocky Mountains.
- Multiple studies have shown that hospital patients with rooms facing nature—such as gardens, trees, or green spaces—recover faster, experience less pain, and report fewer symptoms of depression compared to those with artificial or no views.
Nature's cure
93 %
Americans spend their time indoors
85-90%
european spend their time indoors
2050
66% of the world's population will live with their backs turned to nature.
Nature's cure
forest bathing or shinrin yoku
- It literally means “to absorb the atmosphere of the forest”
- Inspired by ancient Buddhist traditions that honor nature spirits, this approach aims to relieve modern stress by encouraging reconnection with and protection of forests.
It’s a meditative practice involving a mindful and deep walk through the forest. The goal is to slow down, relax, and connect with nature through the senses: observing, deep breathing, sensing aromas, touching textures, and listening to the forest’s sounds and life.
Nature's cure
Reduces inflammation in the body.
forest bathing or shinrin yoku
Strengthens the immune system.
Strengthens the immune system.
Strengthens the immune system.
Strengthens the immune system.
Strengthens the immune system.
Strengthens the immune system.
Nature's cure
phytoncides
it’s very important to breathe through the nose, not the mouth
- Much of the forest’s healing effects are due to phytoncides
Volatile compounds produced by plants, especially trees, that permeate the air in natural environments. They have no smell or taste, but when absorbed through inhalation, they have a beneficial impact on the immune system
NK cell= a type of white blood cell that fights disease.
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Enhance Well-being Indoors
Boost Immune System
Reduce Stress & Anxiety
Título
Improve Sleep Quality
Vaporizing essential tree oils (pine, cypress, fir) in bedrooms increases phytoncide concentration, boosting immunity and reducing stress.
nhalation of phytoncides immediately lowers stress hormones and promotes relaxation.
Exposure to phytoncides prolongs sleep duration and enhances overall rest.
Phytoncides reduce inflammation and increase NK (natural killer) cell activity, helping the body fight diseases.
Escribe aquí una descripción breve
Nature's cure
Enhances immune function by boosting NK (human natural killer) cell activity and cytotoxic potential.
Reduces physiological stress.
May explain the immune-boosting effects observed after forest bathing or spending time in wooded environments.
Nature's cure
Nature's cure
Old Friends Hypothesis
- It was noted as early as 1873 that the prevalence of hay fever was increasing amongst wealthy urban populations but not amongst farmers.
- Increases in allergic disorders accelerated during the 20th century.
- In natural environments, such as the beach or the forest, live our old friends—a series of harmless microorganisms (including certain bacteria, archaea, fungi, viruses, protozoa, and others) that inhabit water, air, and soil.
The “Old Friends Hypothesis” therefore uses an evolutionary framework to identify the microbial inputs that drive immunoregulatory circuits
Info
https://doi.org/10.3389/falgy.2023.1220481
Nature's cure
Old Friends Hypothesis
1030
There are around 1030 bacteria, archaea, and fungi present on earth
∼30%
The symbiotic microbiota in our guts produce more than ∼30% of the small molecules present in our peripheral blood, affecting our physiology in largely unexplored ways
Nature's cure
Old Friends Hypothesis
People who were exposed to agricultural environments when they were young also have a lower incidence of asthma and dermatitis compared to the general population.
Nature's cure
EARTHING/ GROUNDING
- Grounding is generally associated with the field of electrical engineering
- where ‘ground’ is defined as “a conducting connection, whether intentional or accidental, by which an electric circuit or equipment is connected to the earth or to some conducting body of relatively large extent that serves in place of the earth"
- Electrical grounding is a strategy undertaken to protect individuals and electrical equipment from raised alternating current (AC) and direct current (DC) voltages and shock hazards
‘Biological grounding’ can be defined as the deliberate grounding of the body intended to enhance biological functioning
According to Dr. William Rossi, a podiatrist and historian of the footwear industry, there are approximately 8,400 nerve endings per square centimeter on the sole of our feet—a remarkably high number compared to other parts of the body. So much so that, according to science, children who walk barefoot stimulate their brains to the point of achieving greater development."
Nature's cure
EARTHING/ GROUNDING
- The human body is not just chemistry, it is also electricity.
- The earth's surface has a negative charge due to the enormous amount of free electrons it receives from the atmosphere.
- When you walk barefoot on the ground, your skin acts as a natural conductor, allowing these electrons to flow into your body and neutralize the free radicals that cause oxidative stress.
Nature's cure
EARTHING/ GROUNDING
The skin: your grounding interface
- Your eccrine sweat glands (palms, soles of the feet, forehead) produce sweat rich in sodium, potassium, chloride, calcium, and magnesium, which make the skin conductive.
Albert Szent-Györgyi, Nobel Prize winner in Medicine (1937), proposed that proteins in the human body could act as biological semiconductors, facilitating the transfer of electrons.
bioelectronics and quantum biology
Nature's cure
EARTHING/ GROUNDING
Flexoelectricity and Piezoelectricity: Electricity in Human Tissues
Nature's cure
EARTHING/ GROUNDING
Flexoelectricity and Piezoelectricity: Electricity in Human Tissues
- In addition to being a semiconductor, the human body has other bioelectrical properties:
These properties explain why movement and pressure on tissues can generate electricity.
Piezoelectricity
Flexoelectricity
Nature's cure
EARTHING/ GROUNDING
Nature's cure
EARTHING/ GROUNDING
Fascia, electrons, and grounding: beyond simple structural support
- Dr. James Oschman, a leading figure in bioenergetic medicine, discovered that fascia, the connective tissue surrounding muscles and organs, possesses not only mechanical but also electrical properties.
- The collagen fibers in fascia are piezoelectric, meaning they produce electrical charges when stretched or compressed. This ability allows fascia to play a role in electrical signaling and healing within the body, suggesting that movement and pressure can influence cellular communication and regeneration.
Nature's cure
EARTHING/ GROUNDING
Case Study 1: 65-Year-Old Woman – Grounding and Health Recovery
Initial Complaints:
- Chronic thigh pain in both legs
- Right thigh pain radiating to hip and knee
- Stiff right knee
- Ankle and foot pain with swelling (especially on the left side)
- Insomnia and non-restorative sleep
- Daytime drowsiness and impaired daily functioning
- Pain interfering with sleep and causing morning stiffness
- History of prolonged medical treatment with poor results
Results (after 4 nights)
- 91.6% reduction in pain
- 50% improvement in restful sleep
- 50% reduction in insomnia
- 50% reduction in a lack of sleep interfering with daily functioning
- 50% reduction in sleepiness during the day
- 81% reduction in pain interfering with sleep
- 50% reduction in leg achiness during sleep
- 50% reduction in waking stiff and sore
The arrows denote the most significant areas of inflammation, which correspond precisely with the subject's areas of complaint.
Nature's cure
earthing
Nature's cure
earthing
No earthing
❌ Fewer available electrons → increased oxidative stress. ❌ Greater inflammation → higher risk of chronic diseases. ❌ Bioelectrical imbalance → mitochondrial and metabolic dysfunction.
Nature's cure
solar callus
solar callus Tanning
- sun exposure is essential for life,
- providing benefits such as vitamin D synthesis
- regulation of circadian rhythms.
- A gradual and controlled exposure to sunlight can increase melanin production in the skin — that brown pigment found both inside and outside skin cells — which acts as a natural barrier against solar damage.
- excessive and inconsistent exposure can cause damage — in some cases, very serious.
- temporary and superficial response
the skin’s adaptive ability to increase its resistance to ultraviolet (UV) radiation through biological and biochemical changes.
Nature's cure
solar callus
The Solar Callus Depends on the Seasons
- UVA light appears shortly after sunrise, and you have several hours of UVB exposure each day, which helps you produce sufficient melanin and other hormones and substances that bring vitality.
- The best time to begin forging the solar callus is during the winter solstice.
- In Spain, ultraviolet B (UVB) light, which is highly energetic, is absent.
- By mid-February, UVB light already minimally reaches the Iberian Peninsula during the central hours of the day. Though still weak, it is essential that you receive it to continue forging the solar callus.
- When you become aware of winter’s approach, it is time — while the days are still relatively long — to absorb the last waves of UVB energy in order to build up your vitamin D reserves for the darker days ahead.
- If you’ve done your work since the winter solstice, your skin and eyes will be ready to transmit the full information to each and every one of your cells. It’s not only a time to absorb this information, but also to store it for winter
Nature's cure
solar callus
The Solar Callus Requires Effective Nutrition
- Eliminate vegetable omega-6 intake if sunlight harms your skin .
- Consume marine omega-3s, especially DHA. Shellfish is the best source. Fatty fish is also a necessary part of this protocol to help restore the solar callus.
- Eat shellfish, as they offer another advantage: they contain a very special carotenoid in the fight against oxidative stress caused by sunlight in people affected by artificial blue light and poor diet. We’re talking about astaxanthin, a highly valuable nutrient for building the solar callus.
circadian rhythm
Brief practical summary
- The cycle of sunlight and its biological effects
- Red and infrared light in the morning: increased serotonin and mitochondrial activation.
- More UV and blue light in the morning: dopamine, endorphins, and cortisol. Activity, but not nervousness or stress, as we are under the influence of serotonin and full of mitochondrial energy.
- As the day progresses: the intensity of light and UV rays increases and, with the latter, the ability to produce, among other substances, vitamin D and nitric oxide.
- At dusk, light intensity decreases and red light returns to raise serotonin levels again, but this time without the other stimulating neurotransmitters. This leads us into rest and sleep mode, and another peak of mitochondrial ATP is produced, this time to provide the body with the energy it needs to carry out all the repair processes that occur while we sleep.
circadian rhythm
Brief practical summary
In the evening, dim your home to follow the sun’s natural rhythm.
Expose yourself to sunlight as early as possible.
If possible, work (or study) near a window
Drink green tea in the morning sunlight
Expose both your eyes and skin to the sun
Watch the sunset.
Before sleep
Avoid blue light at least 2 hours before going to bed.
Sleep in a completely dark environment.
circadian rhythm
Some recommendations for the modern world
- We can take a phone call lasting several minutes outside the office, on the terrace, or even on the street.
- It is a good idea to go outside for five to ten minutes every hour to get some fresh air; this way, our body will know what time it is.
- Mid-morning breakfast is best enjoyed outdoors, never inside the café or office.
- It is advisable to walk to work whenever possible; if this is not possible, park your car further away. And if you use public transportation, get off one stop earlier. Walking will give you exercise and sunlight, it's a two-for-one.
- Wear glasses that protect against artificial blue light whenever you are surrounded by artificial lights, whether LED bulbs or screens of any kind, such as your cell phone, computer, or tablet.
References
- A review of the effects of colour and light on non-image function in humans, by S Westland, Q Pan, S Lee, Coloration Technology, 2017,
- Circadian photoreception: ageing and the eye’s important role in systemic health, by PL Turner, MA Mainster, The British Journal of Ophthalmology, 2008.
- Unrestricted evening use of light-emitting tablet computers delays self-selected bedtime and disrupts circadian timing and alertness, by ED Chinoy, JF Duffy, CA Czeisler, Physiological Reports, 2018.
- Acute alerting effects of light: A systematic literature review, by JL Souman, AM Tinga, SF te Pas, R van Ee, BNS Vlaskamp, Behavioural Brain Research, 2018
- Disruption of adolescents’ circadian clock: The vicious circle of media use, exposure to light at night, sleep loss and risk behaviors, by Y Touitou, D Touitou, A Reinberg, Journal of Physiology-Paris, 2016.
- Let There Be (Better) Light, by Melissa Gaskill, International Space Station Program Office, NASA Johnson Space Center, 2017.
- Ultraviolet or blue-filtering intraocular lenses: what is the evidence? by SM Downes, Eye (London, England) 2016.
- Circadian Rhythms and the Brain, by Debra Bradley Ruder, On the Brain, Harvard Mahoney Neuroscience Institute, 2019.
KEY POINTS FOR RESTORING LEPTIN SIGNALIN
- Low-carbohydrate diet (less than 50 g/day).
- Eat within 30 minutes of waking up.
- Foods should be natural, seasonal, and locally sourced.
- Never eat after 7:30 p.m.
- DO NOT count calories.
- Leave at least 4 hours between your last meal and bedtime.
- Exercise in the afternoon, not in the morning.
- Exercise should be HIIT or weight training.
- Expose yourself to the sun in the right way.
Greater cardiovascular efficiency and improved protein synthesis rates are observed.
At sunrise:
When the sun hits the retina of the eye, melatonin secretion in the pineal gland begins to shut down, and serotonin and cortisol increase within thirty minutes of waking up. When people feel low on energy, it is because their cortisol has not risen naturally with sunlight, but with artificial light, or because they have woken up late. We should get up with the light of dawn.
At sunrise:
When the sun hits the retina of the eye, melatonin secretion in the pineal gland begins to shut down, and serotonin and cortisol increase within thirty minutes of waking up. When people feel low on energy, it is because their cortisol has not risen naturally with sunlight, but with artificial light, or because they have woken up late. We should get up with the light of dawn.
20 minutes of meditation or reflection
- After dedicating time to exercise.
- Writing a gratitude journal, doing some meditation or mindfulness, or visualizing what your perfect day would be like.
- Meditating first thing in the morning, when your mind has not yet been filled with the day's tasks, will bring you focus, patience, and productivity for your day.
- If you think you don't have time, 5 minutes a day is a good place to start.
20 minutes of exercise in the morning
- Physical exercise will activate your mitochondria, as well as stimulate your body to produce endorphins (energy), dopamine (motivation and concentration), and serotonin (well-being).
- By exercising before breakfast, you will reap the benefits of fasting training.
- 15-20 minutes of intense exercise (brisk walk to a HIIT routine at home or going for a run..).
Your fascia generates electricity and allows the flow of bioelectrons, facilitating essential processes such as:
✅ Cell repair: Electrical charges activate regenerative mechanisms.
✅ Nervous system communication: The efficiency of neural signals is optimized.
✅ Energy distribution: It allows the transfer of electrons essential for metabolism.
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Greater cardiovascular efficiency and improved protein synthesis rates are observed.
The intestine has awakened,
Intestinal serotonin is produced largely in the intestine (around 95%) and is influenced by the intestinal microbiota.
Sunlight stimulates serotonin production in the brain, which improves mood and regulates circadian rhythms. At night, serotonin is converted into melatonin, the sleep hormone.
The gastrocolic reflex is a physiological mechanism that is activated when we eat, especially in the morning. The stomach distends and sends signals to the colon to increase its motility, which can cause the urge to defecate.
Going to the bathroom before breakfast is synonymous with biological order.
20 minutes of personal growth
- Read a few pages of an inspiring book
- Study the lives of great achievers by reading their biographies, famous quotes from philosophers and illustrious figures
- Listen to a podcast on a topic that interests you, Read an article
- Watch a video...
Remember: learning is growing.
During the night:
the body performs key functions such as the release of prolactin, which requires total darkness to reach optimal levels. This hormone, which can increase with cold and exercise, is essential for growth hormone, cell repair, and breast milk production, especially in pregnant or breastfeeding women. Eating dinner early and avoiding artificial light promotes this process.
- Does not block magnetic fields
How the umbrella effect works
- Equalizes electric potential: When you are grounded (e.g., walking barefoot outside), your body takes on the same electrical charge as the Earth. This causes your body's voltage to become near zero and more stable, even when surrounded by ambient electric fields from electronics and wiring.
- Neutralizes electric fields: This stable, low-potential state effectively deflects or cancels out the electric fields that surround your body. Think of it as being under an umbrella that protects you from the "rain" of fluctuating electric charges in your environment.
people are often electrically isolated from the Earth due to insulating materials like rubber-soled shoes and synthetic floors. This means our bodies can accumulate a charge and become susceptible to the constant electric fields around us
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore.
PBlood pressure begins to rise ...and we prepare for blood supply to all vital areas. Elevated cortisol is linked to cardiac death.!
Early in the morning, PER, CRY, CLOCK, and BMAL1 proteins are synthesized. The latter two promote a subsequent increase in PER and CRY. As the day progresses, PER and CRY accumulate in the cells and begin to bind to CLOCK and BMAL1, inhibiting their own production. By the end of the day, most of these proteins degrade, and the next morning, with the blue light of the Sun, the cycle begins again.
Meals rich in carbohydrates also block nocturnal leptin through other mechanisms.
- Less restful sleep.
- Glucose levels above average the following morning.
- Elevated insulin upon waking.
- Higher cortisol levels for more than 20 hours (Steven K. Malin et al. 2021).
- Decreased “fat burning” and alterations in the body's energy flow.
- Fewer circulating free fatty acids.
- Higher heart rate during sleep.
- Higher number of breaths per minute.
- Decreased heart rate variability. Increased appetite.
21:00-22:00
Leptin increases while insulin and adiponectin decrease, triggering the adenosine system, which promotes sleep. Adenosine builds up during the day and causes drowsiness. If leptin is imbalanced, insulin and adiponectin are too — so restoring melatonin alone isn’t enough; adenosine also matters for proper sleep regulation.
Session 4-5: Synchronizing your life: Circadian rhythms and light
UC3M
Created on August 9, 2025
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Transcript
The mechanics of biohacking and sport
Synchronizing your life: Circadian rhythms and light
index
old friends
ultraviolet light
Motivation
earthing/grounding
blue light
circadian rhythm
solar callus
conquer the mornings
heliotherapy
recomendations
nature's cure
the light
references
forest bathing
red light
Everything has its time, and there is a season for every activity under the sun.
Old Testament, in the book of Ecclesiastes 3:1.
MOTIVATION
Jean-Jacques d’Ortous de Mairan’s Experiment (16th and 17th centuries) He observed that his mimosa plants folded their leaves at night. He decided to hide one of them from sunlight during the day. To his surprise, the mimosa continued to fold its leaves at night, even though it had no direct way of knowing whether the sun had set. He concluded that plants must have some way of sensing light, even if they do not receive it directly.
MOTIVATION
Life = circadian rhythm
Water
Light
circadian rhythm
01
Aligning Your Body’s Clock for Optimal Health and Performance
circadian rhythm
A cyclical and constant time period that governs the development of a series of physiological processes which influence our biochemistry, our physical state, and our mental and emotional processes.
circadian rhythm
The circadian biorhythm is regulated and synchronized by a series of genes or gene families: cryptochromes (CRY 1–9), periods (PER 1–3), clock, bmal1, timeless, and doubletime. These genes control behavior and physiology over twenty-four-hour cycles, as they form the machinery of our internal clock. Sunlight—with all its wavelengths—and darkness act as the clockmakers responsible for maintaining this sophisticated system, winding and setting the hands of the biological clock.
These clock genes control how, when, and to what extent the majority of our genes are expressed.
circadian rhythm
circadian rhythm
Why do all the cells in your body have clock genes?
It reflects the necessity for them to always be aware of the exact time. For a cell to survive and flourish, it must properly adapt to its environment
sun
artifitial light
synchronizing agents (ZEITGEBER)
ambient temperature
Food
sunlight
circadian rhythm
The suprachiasmatic nucleus (SCN) is the body's master clock, capable of generating circadian rhythms independently. Its key role is to synchronize these internal rhythms with external cues like light, food intake, and activity. It also receives feedback from cellular clocks throughout the body, making it a central hub for internal and external time coordination. By interpreting these signals, the SCN helps reset and align all biological clocks, ensuring optimal regulation of sleep, body temperature, hormone release, and overall physiological function.
circadian rhythm
Did you know that disruption of circadian rhythms increases the release of histamine, which can trigger asthma and allergies?
Cases of asthma and allergies are becoming increasingly common because many people live at night and sleep during the day, missing out on natural sunlight exposure. If you suffer from histamine issues, asthma, or allergies, it’s likely that your body is asking for more sunlight
circadian rhythm
Sunlight deficiency = loss of control over histamine release
Leptin resistance
leaky gut
insulin resistance
low testosterone
obesity
cancer
diabetes
infertility
fatty liver
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Do you sleep poorly, have trouble falling asleep, or have trouble staying asleep?
Melatonin
Sunbathe during the day.
Melatonin is the hormone of creation; it is responsible for slowing down or triggering the cancerous state in cells.
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Leptin resistance
will raise your triglycerides, and these will prevent leptin from reaching the brain at the time when there should be a massive transport of this hormone to the hypothalamus on a circadian basis.
circadian rhythm
“Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner”. (https://doi.org/10.1210/clinem/dgz311)
HORMONES: THE MASTERS OF BALANCE
Leptin
discovered in 1994
Leptin is a hormone mainly produced by fat cells (adipocytes) that plays a key role in regulating appetite and energy balance.Leptin sends signals to the hypothalamus in the brain to let it know how much energy (fat) is stored in the body. Alterations in the leptin gene cause obesity, diabetes, infertility, and hypothermia.
Seven years before insulin resistance appears, leptin resistance begins. All people who suffer from leptin resistance end up becoming obese diabetics.
What happens in your eyes and skin when you eat is more important than what you eat.
Sunbathe during the day, The ketogenic and carnivorous diet is associated with its improvement.
You can also assume that its function is due to the light it emits, 727 nm in deep red. According to scientific literature, this light alone can activate leptin function and leptin itself.
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Leptin
Leptin and Body Fat
Low Body Fat and Low Leptin
The amount of body fat is directly proportional to the amount of leptin in the body.
- More fat cells → more leptin‑secreting cells.
- More stored fat → more leptin is released.
This is why people with obesity have very high leptin levels.Circadian Rhythm of Leptin
Women develop leptin resistance, by design, more quickly than men.
In leptin resistance, the circadian curve becomes flattened. - Leptin stays high all the time, without normal rhythmic variation. - A healthy leptin rhythm shows clear peaks and valleys throughout the day.
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Leptin
The brain of a person with obesity thinks it is starving because the chemical signal (leptin) remains in the blood and fails to cross the gateway to the brain.
An obese person, despite having a lot of body fat, high blood insulin levels, and high glucose levels, lacks the energy to exercise and the “willpower” to stop eating... two tasks that their dysfunctional leptin cannot perform.
No melatonin = leptin resistance
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Insulin
Insulin, in addition to regulating blood sugar, is deeply influenced by the body's biological clock, which is mainly synchronized with sunlight.
Loss of circadian rhythms/decreased melatonin levels
hypothyroidism/hunger/hyperphagia
modern neolithic diseases.
systemic inflammation
THE PATH TO DISEASE
insulin resistance/elevated blood glucose
leptin resistance
flattening of the leptin signal/massive loss of clock gene synchronization
circadian rhythm
HORMONES: THE MASTERS OF BALANCE
Cortisol
Cortisol is a steroid hormone produced by the adrenal glands, located above your kidneys. It’s often called the “stress hormone”
High cortisol can cause weight gain, high blood pressure, mood swings, and muscle weakness. Low cortisol leads to fatigue, dizziness, low blood pressure, and skin darkening.
circadian rhythm
forom 6:00-14:30
forom 17:00-22:00
circadian rhythm
7:30
6:45
(1h after daylight)
14:30
Blood pressure begins to rise
Best time to do physical activity (cardio).
Melatonin is completely shut down in the brain.
6:00
8:30
the brain awakens
The intestine has awakened,
circadian rhythm
18:00
22:00
19:00
As the sun goes down, our cardiovascular system begins to relax.
Adenosine reaches its peak
Increases body temperature
17:00
21-22h
18:30
The best time for intense muscle exercise.
We should have had dinner or be having dinner.
Leptin levels increase and insulin decreases.
circadian rhythm
00:00
Leptin begins to enter the hypothalamus to bind to its receptor and burn stored energy.
23:30
00:00-3:00
The bowels close. The vagus nerve is calm, at rest.
This is a crucial moment for leptin.
HELIOTHERAPY: SUN CURES
02
the light
Synchronizing Life Through Light
If you want to find the secrets of the universe, think in terms of energy, frequency, and vibration.
Nikola Tesla
the light
Solar radiation spectrum
the light
Impact of light on the body
Skin
Eyes
Sunlight
the light
the red light
According to Buddhist philosophy, both sunrise and sunset are the best times of day to meditate, as they represent two energetic turning points in the day when the body's cells are transformed.
Mitochondria are activated by red and infrared light photons, which are more abundant during those hours.
RED LIGHT
- Red light has the longest wavelength in the visible spectrum, ranging from 620 to 760 nm.
- Just beyond red light lies infrared light (760 nm to 1 mm). Infrared light is similar to red light, but unlike red light, it cannot be seen by the eyes, although the body can feel it.
- Among infrared types, the most studied are near-infrared photons (NIR), which have shorter wavelengths (760–1400 nm) and are therefore closer to red light in behavior.
Neither red nor infrared light causes tanning or burns. Red light acts mainly on the surface, benefiting the skin, hair, and eyes, while infrared light can penetrate up to 7 cm, reaching tissues, joints, and internal organs.RED LIGHT
Watching the sunset should not hurt your eyes or force you to squint. If it does, it is still too bright to look at safely, and you should wait for the sun to go down a little further before it is safe to do so.
RED LIGHT
BENEFITS• Reduces acute and chronic joint and muscle pain.• Has an anti-inflammatory effect. • Provides neuroprotection. • Stimulates collagen production, resulting in healthier skin, joints, and bones. • Acts on skin problems such as acne, atopic dermatitis, eczema, psoriasis, and rosacea. • Improves mood and has a relaxing effect. • Provides better quality sleep.
RED LIGHT
BENEFITS• Improves eye health: myopia, macular degeneration... • Helps with post-exercise muscle recovery. • Post-surgery recovery.• Optimizes wound healing. • Improves thyroid health. Even if you don't have any medical conditions, you will benefit from optimizing the function of this important regulator of our metabolism.
Average exposure of 5 to 20 minutes per day
RED LIGHT
RED LIGHT
ULTRAVIOLET LIGHT AND VITAMIN D
ULTRAVIOLET LIGHT AND VITAMIN D
THE EARLY HOURS OF THE DAY
ULTRAVIOLET LIGHT AND VITAMIN D
THE EARLY HOURS OF THE DAY
ULTRAVIOLET LIGHT AND VITAMIN D
THE EARLY HOURS OF THE DAY
ULTRAVIOLET LIGHT AND VITAMIN D
SOLAR NOON
Vitamin D3 is produced in the skin by the action of UVB light.
ULTRAVIOLET LIGHT AND VITAMIN D
SOLAR NOON
- And what protects you from sunburn? Continuous, gradual exposure, controlled according to your tolerance. (solar callus)
Sunscreen: if you use it, make sure it is a high-quality product without chemical filters such as parabens, cinnamates (octyl methoxycinnamate), camphens (4-methylbenzylidene camphor), benzophenones (benzophenone), others such as homosalate, octocrylene, or meroxil, or nanoparticles such as titanium dioxide (NANO) and zinc oxide (NANO). These types of substances are toxic to you, your hormones, your mitochondria, and the environment.You should expose your skin to the sun every day. The optimal time to absorb the therapeutic dose of UVB light is between 10 a.m. and 4 p.m., with an average duration of 20 to 30 minutes, depending on your skin color, the amount of skin exposed (the more skin the better), the season, the time of day, and the latitude. If you can't do it every day, try to do it at least three times a week. As a general rule, don't let your skin get red.
BLUE LIGHT
- Blue light has a short wavelength, from 400 to 500 nm, which produces large amounts of light energy (which is why it is also known as high-energy visible light).
We need blue light during the day because it sends a signal to our mitochondria that we need to be active for our daily activities.93%
Most people in modern societies spend up this percent of their time indoors.
BLUE LIGHT
Being indoors means that during the day we are exposed to much lower light intensities than in nature, while at night we excessively illuminate our surroundings with LED lights and electronic device screens.
Without sufficient melatonin, our mitochondria easily succumb to oxidative stress and age rapidly.
Exposure to blue light at night, during the three hours before going to sleep, significantly reduces the mitochondria's ability to burn both glucose and fat.
BLUE LIGHT
Blue light penetrates our eyes and signals a specific set of photoreceptors present in the retinal epithelium, called ipRGCs
regulate pupil dilation and are actors on the circadian system, by transmitting to the suprachiasmatic nucleus SCN (a small group of hypothalamic nerve cells), which is our central clock
This clock synchronizes other clocks for the metabolism including those of liver, heart and kidney functions.
It controls the circadian physiology by signaling to the pineal gland the secretion or suppression of melatonin, the so-called sleep hormone that controls our sleeping and waking phases
BLUE LIGHT
With LED lighting technology, our eyes have been more and more exposed to light and moreover to high energy blue light Excessive exposure to digital displays, especially at night or just before sleep time, can potentially desynchronize circadian rhythm
BLUE LIGHT
BLUE LIGHT
Exposure to 6.5 h of monochromatic light at 460 nm induces a two-fold greater circadian phase delay than 6.5 h of 555 nm monochromatic light of equal photon density. Similarly, 460 nm monochromatic light causes twice the amount of melatonin suppression compared to 555 nm monochromatic light, and is dependent on the duration of exposure in addition to wavelength.
BLUE LIGHT
BLUE LIGHT
BLUE LIGHT
What can we do to protect ourselves from excessive blue light?
Conquer your mornings
MORNING MITOCHONDRIAL ACTIVATION PROTOCOL
The capacity to produce mitochondrial ATP is up to 40 percent higher in the morning than in the afternoon and evening.
Conquer your mornings
MORNING MITOCHONDRIAL ACTIVATION PROTOCOL
20-20-20 rule
Some notes:
exercise
meditation
personal growth
Conquer your mornings
MORNING MITOCHONDRIAL ACTIVATION PROTOCOL
03
Nature's cure
Natural Solutions for a Healthier Life
Nature's cure
Nature's cure
93 %
Americans spend their time indoors
85-90%
european spend their time indoors
2050
66% of the world's population will live with their backs turned to nature.
Nature's cure
forest bathing or shinrin yoku
It’s a meditative practice involving a mindful and deep walk through the forest. The goal is to slow down, relax, and connect with nature through the senses: observing, deep breathing, sensing aromas, touching textures, and listening to the forest’s sounds and life.
Nature's cure
Reduces inflammation in the body.
forest bathing or shinrin yoku
Strengthens the immune system.
Strengthens the immune system.
Strengthens the immune system.
Strengthens the immune system.
Strengthens the immune system.
Strengthens the immune system.
Nature's cure
phytoncides
it’s very important to breathe through the nose, not the mouth
Volatile compounds produced by plants, especially trees, that permeate the air in natural environments. They have no smell or taste, but when absorbed through inhalation, they have a beneficial impact on the immune system
NK cell= a type of white blood cell that fights disease.
Usa esta cara de la tarjeta para dar más información sobre un tema. Focalízate en un concepto. Haz que el aprendizaje y la comunicación sean más eficientes.
Usa esta cara de la tarjeta para dar más información sobre un tema. Focalízate en un concepto. Haz que el aprendizaje y la comunicación sean más eficientes.
Usa esta cara de la tarjeta para dar más información sobre un tema. Focalízate en un concepto. Haz que el aprendizaje y la comunicación sean más eficientes.
Usa esta cara de la tarjeta para dar más información sobre un tema. Focalízate en un concepto. Haz que el aprendizaje y la comunicación sean más eficientes.
Usa esta cara de la tarjeta para dar más información sobre un tema. Focalízate en un concepto. Haz que el aprendizaje y la comunicación sean más eficientes.
Enhance Well-being Indoors
Boost Immune System
Reduce Stress & Anxiety
Título
Improve Sleep Quality
Vaporizing essential tree oils (pine, cypress, fir) in bedrooms increases phytoncide concentration, boosting immunity and reducing stress.
nhalation of phytoncides immediately lowers stress hormones and promotes relaxation.
Exposure to phytoncides prolongs sleep duration and enhances overall rest.
Phytoncides reduce inflammation and increase NK (natural killer) cell activity, helping the body fight diseases.
Escribe aquí una descripción breve
Nature's cure
Enhances immune function by boosting NK (human natural killer) cell activity and cytotoxic potential. Reduces physiological stress. May explain the immune-boosting effects observed after forest bathing or spending time in wooded environments.
Nature's cure
Nature's cure
Old Friends Hypothesis
The “Old Friends Hypothesis” therefore uses an evolutionary framework to identify the microbial inputs that drive immunoregulatory circuits
Info
https://doi.org/10.3389/falgy.2023.1220481
Nature's cure
Old Friends Hypothesis
1030
There are around 1030 bacteria, archaea, and fungi present on earth
∼30%
The symbiotic microbiota in our guts produce more than ∼30% of the small molecules present in our peripheral blood, affecting our physiology in largely unexplored ways
Nature's cure
Old Friends Hypothesis
People who were exposed to agricultural environments when they were young also have a lower incidence of asthma and dermatitis compared to the general population.
Nature's cure
EARTHING/ GROUNDING
‘Biological grounding’ can be defined as the deliberate grounding of the body intended to enhance biological functioning
According to Dr. William Rossi, a podiatrist and historian of the footwear industry, there are approximately 8,400 nerve endings per square centimeter on the sole of our feet—a remarkably high number compared to other parts of the body. So much so that, according to science, children who walk barefoot stimulate their brains to the point of achieving greater development."
Nature's cure
EARTHING/ GROUNDING
Nature's cure
EARTHING/ GROUNDING
The skin: your grounding interface
- Your eccrine sweat glands (palms, soles of the feet, forehead) produce sweat rich in sodium, potassium, chloride, calcium, and magnesium, which make the skin conductive.
Albert Szent-Györgyi, Nobel Prize winner in Medicine (1937), proposed that proteins in the human body could act as biological semiconductors, facilitating the transfer of electrons.bioelectronics and quantum biology
Nature's cure
EARTHING/ GROUNDING
Flexoelectricity and Piezoelectricity: Electricity in Human Tissues
Nature's cure
EARTHING/ GROUNDING
Flexoelectricity and Piezoelectricity: Electricity in Human Tissues
- In addition to being a semiconductor, the human body has other bioelectrical properties:
These properties explain why movement and pressure on tissues can generate electricity.Piezoelectricity
Flexoelectricity
Nature's cure
EARTHING/ GROUNDING
Nature's cure
EARTHING/ GROUNDING
Fascia, electrons, and grounding: beyond simple structural support
Nature's cure
EARTHING/ GROUNDING
Case Study 1: 65-Year-Old Woman – Grounding and Health Recovery
Initial Complaints:
Results (after 4 nights)
The arrows denote the most significant areas of inflammation, which correspond precisely with the subject's areas of complaint.
Nature's cure
earthing
Nature's cure
earthing
No earthing
❌ Fewer available electrons → increased oxidative stress. ❌ Greater inflammation → higher risk of chronic diseases. ❌ Bioelectrical imbalance → mitochondrial and metabolic dysfunction.
Nature's cure
solar callus
solar callus Tanning
the skin’s adaptive ability to increase its resistance to ultraviolet (UV) radiation through biological and biochemical changes.
Nature's cure
solar callus
The Solar Callus Depends on the Seasons
Nature's cure
solar callus
The Solar Callus Requires Effective Nutrition
circadian rhythm
Brief practical summary
circadian rhythm
Brief practical summary
In the evening, dim your home to follow the sun’s natural rhythm.
Expose yourself to sunlight as early as possible.
If possible, work (or study) near a window
Drink green tea in the morning sunlight
Expose both your eyes and skin to the sun
Watch the sunset.
Before sleep
Avoid blue light at least 2 hours before going to bed.
Sleep in a completely dark environment.
circadian rhythm
Some recommendations for the modern world
References
KEY POINTS FOR RESTORING LEPTIN SIGNALIN
Greater cardiovascular efficiency and improved protein synthesis rates are observed.
At sunrise:
When the sun hits the retina of the eye, melatonin secretion in the pineal gland begins to shut down, and serotonin and cortisol increase within thirty minutes of waking up. When people feel low on energy, it is because their cortisol has not risen naturally with sunlight, but with artificial light, or because they have woken up late. We should get up with the light of dawn.
At sunrise:
When the sun hits the retina of the eye, melatonin secretion in the pineal gland begins to shut down, and serotonin and cortisol increase within thirty minutes of waking up. When people feel low on energy, it is because their cortisol has not risen naturally with sunlight, but with artificial light, or because they have woken up late. We should get up with the light of dawn.
20 minutes of meditation or reflection
20 minutes of exercise in the morning
Your fascia generates electricity and allows the flow of bioelectrons, facilitating essential processes such as: ✅ Cell repair: Electrical charges activate regenerative mechanisms. ✅ Nervous system communication: The efficiency of neural signals is optimized. ✅ Energy distribution: It allows the transfer of electrons essential for metabolism.
Con esta función...Puedes añadir un contenido adicional que emocione al cerebro de tu audiencia: vídeos, imágenes, enlaces, interactividad... ¡Lo que tú quieras!
Greater cardiovascular efficiency and improved protein synthesis rates are observed.
The intestine has awakened,
Intestinal serotonin is produced largely in the intestine (around 95%) and is influenced by the intestinal microbiota. Sunlight stimulates serotonin production in the brain, which improves mood and regulates circadian rhythms. At night, serotonin is converted into melatonin, the sleep hormone. The gastrocolic reflex is a physiological mechanism that is activated when we eat, especially in the morning. The stomach distends and sends signals to the colon to increase its motility, which can cause the urge to defecate.
Going to the bathroom before breakfast is synonymous with biological order.
20 minutes of personal growth
- Read a few pages of an inspiring book
- Study the lives of great achievers by reading their biographies, famous quotes from philosophers and illustrious figures
- Listen to a podcast on a topic that interests you, Read an article
- Watch a video...
Remember: learning is growing.During the night:
the body performs key functions such as the release of prolactin, which requires total darkness to reach optimal levels. This hormone, which can increase with cold and exercise, is essential for growth hormone, cell repair, and breast milk production, especially in pregnant or breastfeeding women. Eating dinner early and avoiding artificial light promotes this process.
How the umbrella effect works
people are often electrically isolated from the Earth due to insulating materials like rubber-soled shoes and synthetic floors. This means our bodies can accumulate a charge and become susceptible to the constant electric fields around us
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PBlood pressure begins to rise ...and we prepare for blood supply to all vital areas. Elevated cortisol is linked to cardiac death.!
Early in the morning, PER, CRY, CLOCK, and BMAL1 proteins are synthesized. The latter two promote a subsequent increase in PER and CRY. As the day progresses, PER and CRY accumulate in the cells and begin to bind to CLOCK and BMAL1, inhibiting their own production. By the end of the day, most of these proteins degrade, and the next morning, with the blue light of the Sun, the cycle begins again.
Meals rich in carbohydrates also block nocturnal leptin through other mechanisms.
21:00-22:00
Leptin increases while insulin and adiponectin decrease, triggering the adenosine system, which promotes sleep. Adenosine builds up during the day and causes drowsiness. If leptin is imbalanced, insulin and adiponectin are too — so restoring melatonin alone isn’t enough; adenosine also matters for proper sleep regulation.