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In this follow-up to their hormone-nutrition series, Dr. Millie Schweky (pelvic-floor PT) and Dr. Yardena Bauer (endocrine dietitian, PhD) unpack how light exposure, circadian rhythm, and nightly screen habits can make or break hormone balance, energy, and fertility.
What You’ll Learn
- Morning sunlight in 10 minutes: how red-light wavelengths boost serotonin, convert to melatonin at night, and support stable dopamine and mood.
- Afternoon “second light hit” to cue the brain that evening is coming, key for easier wind-down and deeper sleep.
- Why sunglasses at sunrise can act as an accidental hormone disruptor (hint: skip shades for the first 10 minutes outside).
- Cortisol flip-flop: the classic pattern of low AM / high PM cortisol and how it drives fatigue, anxiety, and sugar cravings.
- How poor, fragmented, or siren-interrupted sleep raises insulin resistance and ramps up carb cravings.
- Blue-light blockers, phone curfews, and bedtime routines: practical ways to reclaim restorative sleep without giving up technology entirely.
- A quick primer on red-light therapy and grounding, plus Millie’s personal experiment watching the sunrise at the beach.
Links:
Connect with Yardena: @Yardena Instagram
Follow Millie: @milliedpt
Join the Core to Floor community: https://millie-schweky.mykajabi.com/intimacy
