Amazing Benefits of Eating Outside , Improve Glucose Metabolism, Listening To Your Mitochondria and more…

The best healing and wellness support system we have is Nature. Yes, Mother Nature! 

Here is the latest edition of 1 thing I’m doing, 2 things I’ve learnt and 3 things to explore lovingly created so you can live a happier, healthier and longer life. Much love, Sandy xx

1 THING I’M DOING

Eating Breakfast Outside: Why Outdoors Is The Healthiest Dining Experience

It was last year when I started eating my breakfast outside. Apart from a few odd mornings here and there, that were particularly chilly and wet, I’m a little like Elsa these days, in that “the cold doesn’t bother me (much) anyway”. I do however draw the line at eating in the rain and soggy scrambled eggs.

But for every other morning, I couldn’t imagine eating inside. Why would I, when there is the morning sunshine, hopefully a blue sky above my head, chirping birds and Marli running around the garden as my backdrop. Plus, studies have shown that outdoor meals can genuinely enhance your physical and mental health in ways that a typical indoor setting just can’t, so why wouldn’t you too?

Health Benefits of UVA Wavelengths

Eating my breakfast outside also serves me up a daily dose of mood boosting, solar callus building, metabolically, cardiovascular-ly healthy UVA exposure to kickstart my day. This UVA light is so important in our overall circadian health and regulating everything from glucose levels to immune function to mood. Here are some of UVA’s brilliant benefits:

• Nitric Oxide Release: Triggers the release of nitric oxide, which dilates blood vessels, improves circulation, and can lower blood pressure.
• Mood Enhancement: Stimulates beta-endorphin production, leading to improved mood and a sense of well-being.
• Antioxidant Protection: Helps boost natural antioxidant defences in the skin, which can protect against oxidative stress.
• Melanin Production: Stimulates melanin, which provides a natural shield against excessive UVB and supports DNA repair in skin cells.

But that’s not all. If you’re like me, eating outside isn’t quite right unless I’ve kicked off my shoes and socks and I have my bare feet on the ground. As I wriggle my toes and bare feet into the grass while eating my breakfast, I’m not just providing my body nutrition in the form of food, I’m also charging up on electrons. You see, grounding is also a form of nutrition as our body takes up the flow of negative ions from the earth and uses this to reduce inflammation and chronic disease, enhance sleep, and even lower stress.

So, the simple act of eating my breakfast outside, is giving me a triple dose of nutritional energy; first from my food, second from the sun and third from the earth – all at once!

Why Eating All Your Meals Outside Is A Great Idea

But why stop at breakfast? It’s not unusual for the kids to ask during the week “Are we eating outside tonight?”. With the weather getting warmer and sunnier, I’m the first to jump at the chance of having a BBQ and carrying our plates out the door. After all, why sit indoors when we can surround ourselves with fresh air and natural light. Plus there’s no need to worry sweeping the crumbs under the table right? #winning

So if you’re ready, here’s your challenge for this week. Try having at least one breakfast and dinner outdoors. I guarantee you’ll notice the difference, and you may just start feeling like outside is your new fave dining experience. Eating outdoors allows you to be connected in a way that eating indoors just can’t offer. Besides, there’s something downright magical about a morning meal beneath the open sky or a family dinner with the sunset as the backdrop. Bon Appetit!

PS – I haven’t mentioned lunch as I’m not much of a lunch eater. I rather spend the time walking. But if you’re taking a lunch break, outside is best. No excuses (except for apocalyptic winds or rain).

✔️ Action Item: Step away from your desk, set down your phone, and take your lunch outside. Try eating breakfast outside for early sunlight exposure or dinner for a refreshing breeze. For extra bonus points, kick off your shoes and socks and dig those toes into the earth—it’s nature’s simplest and effective recharge!

2 THINGS I’VE LEARNT

The Link Between Natural Light and Blood Glucose Control

A fascinating study from February 2024 revealed that just 15 minutes of exposure to deep red light (670 nm) on a person’s shoulder lowered their blood glucose response by 28% and reduced their maximum glucose spiking by 7.5%, when tested for how well they processed sugar.  Imagine that. A small dose of red light can reduce blood glucose levels by so much! Now, picture yourself enjoying your meals outside in full-spectrum sunlight, where you’re absorbing not only that glucose-lowering red light but the entire spectrum, including nourishing wavelengths from deep red all the way to near-infrared (3100 nm). It’s like getting a multi-vitamin for your cells straight from nature!

Light stimulation of mitochondria reduces blood glucose levels

This study is powerful. It only involved a simple 15 minute exposure on the back so, think of the incredible health benefits you’d get if you were outside in your shorts and t-shirt (or like me, just a bra – keeping it real!). Spending time outdoors, letting that natural light bathe as much skin as possible, truly supercharges your mitochondria, which are key players in your body’s energy production and glucose control. Over time, this extra boost to your mitochondria can make a real difference to your metabolism, enhancing your body’s nutrient processing efficiency in ways that meals under artificial light simply cannot match. This is not only a super easy biohack for everyone but especially important if you’re pre-diabetic, want to avoid diabetes or want to reverse Type 2 Diabetes.

Now, for the flip side. Picture yourself eating your meals indoors, under harsh LED lighting, which emits high-intensity blue light. Research shows that blue light can actually raise blood glucose levels. Sitting under this kind of artificial light does the opposite of outdoor dining; instead of helping your body balance glucose, it can increase it. Not exactly the kind of dinner companion we want for long-term metabolic health!

✔️ Action Item: Let’s make the most of mealtime by going outside! Whether it’s breakfast, lunch, or dinner, spend at least part of your meal in natural light, ideally with your arms or shoulders exposed to get the full benefit. You’re not only enjoying your food—you’re fueling your mitochondria to better support your glucose and overall metabolism.

Bright Lights At Night Associated With Increased Risk of Death

In case you missed it (like I did, as it was my sister that kept me in the loop on this one), Channel 7 did a story this week that makes a pretty startling connection; exposure to bright overhead lights at night is associated with a significantly increased risk of death.

This came from a robust study by Australia’s Flinders University, where researchers gathered over 13 million hours of light data from sensors worn by 89,000 people. The results showed a disturbing pattern.

Those with high levels of night time light exposure had a 21-34% higher risk of death, while those who enjoyed high levels of natural daylight exposure saw a 17-34% reduction in their risk.

Bright Artificial Light At Night Is A Circadian Rhythm Disruptor

This likely comes as no surprise to my fellow Unstoppable tribe members – you’re already aware of the critical role light plays in regulating our circadian rhythms. Bright artificial light at night throws our body clocks completely out of sync, disrupting sleep and triggering a cascade of effects that increase risks for metabolic disorders, diabetes, obesity, cardiovascular disease and certain cancers.

For those who want to dive deeper, you can read the study called “Brighter Nights and Darker Days Predict Higher Mortality Risk: A Prospective Analysis of Personal Light Exposure in >88,000 Individuals” here. And yes, you’ll catch me doing a little happy dance over this, as circadian health finally gets a mention and the spotlight it deserves in mainstream media.

✔️ Action Item: Forget the suggestion in the story to use “warm lights”—a cozy color alone won’t shield you from the risks. The most effective solution? Switch off all LED lights in the evening. Opt for circadian-friendly bulbs, or at the very least, use dim, lamps with halogen globes in the evening to keep your body’s natural signals intact. Dimming your lighting at night isn’t just a mood booster; it’s a life booster!

3 THINGS TO EXPLORE

If Only Your Mitochondria Could Talk. Actually They Can.

Our brain is constantly surveying our body’s bioenergetic status and assessing if we have enough reserves and energy to get through the day. When we feel sluggish, low in energy, that’s our mitochondria, the tiny, powerhouse engines within each of our cells, signalling that they’re running low on fuel and that our mitochondria are not working to the extent that we need them to be.

When your mitochondria are underpowered, it’s like trying to run a marathon without breakfast. Brain fog, getting sick easily, fatigue, and that dragging-your-feet feeling are all red flags from your body, hinting that your mitochondria are stretched and that your environment might be out of sync with what your cells actually need.

So, what’s your mitochondria telling you right now? And more importantly, what can you do about it? It’s tempting to try to “fix” low energy with quick pick-me-ups like caffeine or supplements, but while these might mask the symptoms, they’re unlikely to address the real issue. If you want lasting energy, the key is to focus on creating an environment that optimally supports your mitochondrial health.

Our environment influences these powerhouses more than we think. Light exposure, daily rhythms, stress, nutrition, and even the air we breathe all contribute to mitochondrial function. So, a shift in lifestyle—such as increasing natural light exposure, limiting evening blue light, getting quality sleep, and minimising stress—can help get those mitochondria back to full power. Think of it as creating the ideal “charging station” for your cellular batteries.

✔️ Action Item – What is your body signaling to you right now? Do you need more sunlight, better sleep, or even just a few minutes outside for a mental reset? Take stock and make one small change today – your mitochondria will thank you!

Explore The Nourishment of Outdoor Dining

We’ve spoken a bit about eating outdoors and come to the conclusion that spending time outside is much more than simply enjoying the scenery. Nature provides us with incredible benefits, everything from our digestive health to our immune system to mental health. If you’re still not convinced, a  recent study found that spending time outside has protective effects on brain health and boosts our mood. Researchers even observed stronger grey matter in the brain’s prefrontal cortex—a factor linked to better memory, focus, and mood.

When you eat in nature, we already know you’re metabolising glucose much more efficiently but you’re also supporting your body’s ability to “rest and digest” by reducing stress hormones like cortisol and increasing the feel-good chemical serotonin. Plus, studies show that we’re more likely to choose healthier foods when we eat outdoors, perhaps due to our body’s instinct to nourish itself in a natural setting.

It’s time to explore the great outdoors – and not just for hiking and climbing mountains. But for your everyday activities like eating. The great outdoors of your backyard, patio, balcony, nearby park or whatever patch you can find are waiting for you.

✔️ Action Item: This week, plan at least one picnic, even if it’s just in your backyard or on a nearby park bench. Think of it as “nourishment time,” both for your body and your mind.

What a Precious Privilege

“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.” – Marcus Aurelius