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Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed.

Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase.

Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health.

After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns.

00:15 The surprising link between your body clock and major diseases

01:25 Quick-fire round: Body clocks, weight gain, and meal timing

03:25 You have a 'master clock' ticking in your brain

10:05 What is 'gut lag'?

11:40 Why light is the most reliable signal for your body (it's not weather)

14:45 Light's 'non-visual' effects: How light affects your mood and performance

16:30 What studies on blind people reveal about our internal clocks

18:50 The shocking health risks of night shift work

21:05 Why you are 'definitely eating at the wrong time'

22:30 The same meal at midnight gives you higher blood fats

25:20 Why living in a cave for a month is 'pretty healthy'

26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes

29:10 What is 'social jet lag' (and why is it linked to weight gain)?

33:05 How winter light changes your body clock

38:30 The direct link between light and 'winter depression'

39:30 Do light boxes actually work for winter depression?

40:40 The discovery of melanopsin: The specific color of light that controls your clock

43:45 Does blue light from your phone really matter for sleep?

45:05 Why light intensity matters more than blue light

48:15 The cheapest and most effective way to get morning light (even in winter)

50:00 Food sets your 'peripheral clocks', but not your master clock

52:20 Why mealtime consistency is the most important rule

53:30 Is daylight saving time bad for our health?

55:35 Summary: Key takeaways for sleep, mood, and eating

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available⁠ here⁠.