Welcome to The Rise – your weekly dose of circadian sunshine, decentralised health wisdom, and actionable tips to help you live healthier, stronger, and more empowered.
It’s been a big week in the world of circadian health! Hot off the press, night-time light exposure was confirmed to dramatically increase your heart disease risk and mainstream medicine embraced circadian health.
Plus, learn the shocking truth about our healthcare crisis and how protecting your Bifidobacteria might be the most important health strategy you never knew you needed.
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Much love and sunshine, ☀️
Sandy xx
Issue #92 • 2 November, 2025
🌅 Rise Report
NEWSFLASH: Your Nightlight Could Be Sabotaging Your Heart
Hot off the press! A ground-breaking study just dropped a few days ago that should make you think twice about leaving lights on at night.
Scientists at Flinders University in Australia tracked 89,000 adults for almost a decade using wrist-worn light sensors, measuring their actual light exposure around the clock. The results? Those exposed to the brightest night-time light faced:
- 56% higher risk of heart failure
- 47% higher risk of heart attack
- 32% higher risk of atrial fibrillation
- 28% higher risk of stroke
Women showed even stronger associations for heart failure and coronary artery disease—and shockingly, young people faced the same risks.
Here’s what’s happening: night-time light disrupts your circadian rhythm, the biological system controlling your blood pressure, heart rate, glucose tolerance, and inflammation. When that rhythm gets thrown off night after night, your cardiovascular system quietly pays the price.
The researchers were clear:
“This is the first study of personal light exposure patterns and incident cardiovascular diseases, indicating night light as an important new risk factor.”
Translation? Along with eating well, moving your body, and avoiding cigarettes, “sleeping in complete darkness” needs to be put in your disease prevention strategy toolkit.

The Tide Is Turning: Mainstream Medicine Finally Catches Up to Circadian Health
Newsflash! The American Heart Association, just days ago, released a ground-breaking scientific statement in their flagship journal Circulation, officially recognising what I’ve been saying all along: circadian health matters.
For the first time, one of the world’s most influential and heavily backed medical organisations is acknowledging that disruptions to your circadian rhythm ie. irregular sleep, inconsistent meal timing, and artificial light at night, directly increases your risk of cardiovascular disease, obesity, type 2 diabetes, and high blood pressure. Hallelujah!
The AHA now defines “circadian health” as the optimal alignment of your internal clock with the natural light-dark cycle. The key synchronisers? Light exposure, meal timing, sleep schedules, and physical activity.
Morning sunlight, dark nights, consistent eating windows, and respecting your body’s natural rhythms just got the official medical stamp of approval. Now we just need the message to reach the doctors so they can start educating their patients.
I won’t hold my breath, and you don’t need to worry. You’re already ahead of the curve by being here.
Your Gut Is Talking to Your Brain—And It’s Time We Listen
Ever had a “gut feeling” about something? Turns out, that phrase is more scientifically accurate than we ever imagined.
Researchers have uncovered something remarkable: the trillions of bacteria in your digestive system aren’t just digesting food—they’re actively influencing your mood, anxiety, and how you process emotions.
A massive systematic review analysing 19 studies found that people taking probiotics, prebiotics, or synbiotics (a combo of both) experienced significant drops in depression scores compared to those on placebo. Anxiety levels? They improved too.
And if that’s not enough: In a separate randomised, double-blind study people with depression took either a multispecies probiotic or placebo for just four week. The brains of the people taking probiotics actually changed. They started processing emotions differently, they became 12% more accurate at reading facial expressions, and their depression scores dropped by 50%.
Unlike pharmaceutical antidepressants, probiotics seem to restore natural emotional equilibrium—not making you artificially upbeat, but helping you find your centre again.
The takeaway? When you nourish your gut, you’re literally feeding your mood. And whilst these studies focus on probiotics, we know that fermented foods may work even better and that there are many other ways to feed a healthy gut. Just keep reading!
If you’re looking to bring healthier light into your home, SOLshine delivers full-spectrum light that includes near-infrared wavelengths – the kind that supports your circadian rhythm, melatonin production, AND heart health.
Unlike standard LEDs that flood you with isolated blue light, SOLshine mimics the sun’s natural spectrum. It can even help with SAD (Seasonal Affective Disorder) for those of you heading into Winter months.
You can explore SOLshine lamps and lights here and bring healthy light into your home and heart. Save 10% Code – SANDYA
🤓 Smarty Pants
What the Bifido?
We’re all aware of species extinction—rhinos, tigers, coral reefs. But did you know there’s a quiet extinction happening inside your gut?
Meet Bifidobacterium, beneficial bacteria that babies are born with in abundance but most adults have lost. These aren’t just digestive helpers, they’re frontline immune defenders that calm dangerous inflammation before it spirals out of control. They decompose microplastics in your gut (yes, from all those water bottles), produce vitamins, maintain your gut barrier, and manufacture compounds that communicate directly with your brain.
But here’s what research analysing thousands of stool samples reveals: people with severe illnesses—cancer, obesity, autoimmune diseases, neurological conditions—often share one troubling commonality. Little to no Bifidobacteria.
The crisis? We’re losing them at an alarming rate. Antibiotics wipe them out indiscriminately. The Western diet, low in fibre, high in processed foods, starves them. C-section births, formula feeding, chronic stress, and aging all accelerate their decline.
The most concerning part? Once Bifidobacteria are gone, they’re incredibly difficult to restore. Protecting your Bifidobacteria might be one of the most important health strategies you never knew you needed.

🔥 Deep Dive: TL;DL
Which Is Worse: No Doctor or a Bad Doctor?
For anyone who truly cares about health, you need to understand how our healthcare system became so broken. Where did things go wrong? Whilst I’m not exactly a fan of Rochelle Walensky (physician-scientist and former CDC director during COVID), we all need to listen to people we may find offensive or disagree with at times, because there are always messages we can learn from. And trust me, this story is one you need to hear.
This week’s TL;DL comes from a fascinating Freakonomics Radio episode that dives into the physician shortage crisis—and uncovers a historical twist that might just change how you think about healthcare forever.
The Crisis We’re Facing
By 2037, the United States is projected to be short 187,000 physicians. The population over 85 is set to triple by 2050, so that’s 17.5 million people who’ll need serious medical care. So whilst we’re all living longer (which is brilliant!), the system meant to care for us is falling apart. And whilst this story is about the US, don’t think for a minute, these challenges don’t apply to a town near you.
Money, Money, Money
Aspiring doctors in the US today face crushing debt—around US$300,000 on average. In Australia, the story is not much different. Those who make it through? They’re spending 6 hours a day staring at computer screens, then coming home to do what they call “pyjama time”—catching up on patient notes after dinner because there’s simply no time during the day. Insurance companies deny treatments that doctors know their patients need. Medicine has become algorithmic, following protocols set by administrators rather than allowing doctors to use their clinical judgement. No wonder brilliant minds are walking away from the profession and heading into consulting, venture capital roles and finance.
How Did We Get Here? Enter the Flexner Report
Here’s where the story takes a fascinating turn. In 1910, the Carnegie Foundation (yes, think Rockefeller money and influence) commissioned a report on American medical schools. They hired Abraham Flexner—a man with zero medical education experience—to evaluate 150 medical schools across the country. His recommendation? Keep only 31 schools. THIRTY-ONE! To train doctors for the entire United States.
By 1915, the number of medical schools had crashed from over 150 down to about 70. More than a dozen Black medical schools closed, leaving only two standing. The result? An estimated 30,000 fewer Black physicians than there could have been today. The knock-on effects of limiting access to medical education based on wealth and race are still reverberating through our system.
The System Isn’t Healthcare—It’s Sick Care
Here’s where even Walensky admits the uncomfortable truth. In her own words:
“We talk about healthcare as if we pay for health. We actually pay for disease. We pay to treat diseases. We do very little to invest as a country in prevention interventions.”
The system isn’t designed to keep you healthy—it manages you when you’re already sick. Prevention isn’t just being ignored; it’s being made virtually impossible for huge segments of the population.
What This Means for You
The day may come very soon where the doctor will not see you now. But here’s the empowering truth: you have more control over your health than any doctor ever will. The choices you make every single day—when you wake up, what you eat, how you move, when you sleep—these are the real determinants of your health span and lifespan.
Prevention is everything. Align your circadian rhythms with nature. Move your body daily—remember, you have 160,000 kilometres of blood vessels that need to stay flowing. Prioritise your sleep because that’s when your body repairs and regenerates. Connect with nature, even if it’s just 20 minutes outside. Build your health literacy so you can make informed decisions about your body.
Today’s crisis is teaching us that prevention beats intervention every single time. So when that day comes, and “the doctor can’t see you now”, you’ll be grateful you learned to take care of yourself.
☀️ Sandy’s Sunshine
How to Protect Your Bifidobacteria (Before It’s Too Late)
Dr. Sabine Hazan is arguably the world’s leading expert on gut microbiomes. She’s spent years analysing thousands of stool samples so she knows her shit. Her message is clear and urgent:
“It’s not about adding more bugs. It’s about protecting the ones you were born with.”
While most of us are walking around with microbiomes that are depleted, damaged, or downright dysfunctional, thinking a probiotic will save us, the truth is far from that. Prevention beats intervention every time. So today, let’s focus on protection.
Here are 10 research-backed ways to safeguard your Bifidobacteria:
What Builds Bifido:
1. Sunshine on your abdomen stimulates Bifidobacteria growth (yes, really – get those bellies out!)
2. Vitamin D increases Bifidobacteria levels (another win for sunshine)
3. Vitamin C boosts these beneficial bugs (a squeeze of lemon in your water counts)
4. Sun exposure correlates with healthier microbiomes overall
5. Fermented foods like yogurt, kefir, sauerkraut, and kimchi feed the good bugs
What Destroys Bifido:
6. Chronic stress kills beneficial microbes faster than you’d think
7. Antibiotics, steroids, and acid blockers devastate Bifidobacteria populations
8. One course of antibiotics can take six months for your gut to recover
9. Oral methylene blue completely wipes out Bifidobacteria
10. Processed foods and sugar starve the beneficial bacteria while feeding the harmful ones
Why This Matters:
Microbiome damage isn’t just a gut issue—it affects your brain, mood, immunity, and even fertility. When your Bifidobacteria are depleted, you’re more vulnerable to viral infections, inflammation, and chronic disease.
The Bottom Line:
We’re witnessing a microbial extinction event, and most people have no idea it’s happening inside their own bodies. The good news? Simple daily habits can protect what you have.
Get sunshine. Manage stress. Avoid unnecessary antibiotics. Eat real, fermented foods. Your Bifidobacteria are counting on you—and so is your health.
It’s time to #SaveTheBif and keep those bugs thriving.
🔢 Number Crunch
1 in 7 — The number of Australians on antidepressants (3.9 million people) – one of the highest rates globally.
“The doctor of the future will give no medicine, but will instruct his patient in the care of the human frame, in diet and in the cause and prevention of disease.”
– Thomas Edison
The information in this newsletter is for educational purposes only and not intended as medical advice. Always consult with a healthcare professional for personal health decisions. This post may contain affiliate links for Daylight computer, and I may earn a small commission if you make a purchase, at no extra cost to you.



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