Practicing cold thermogenesis at age 14: "I would always go out with a wet head. […] I'd ride to school on the subway, in between the subway cars, and my hair would freeze." Why cold thermogenesis is useful for many diseases Dr. Jack Kruse: "I remember distinctly, waking up in New York City, going to high school. I would always go out with a wet head. At the time I used to have curly hair like Robert Plant from Led Zeppelin, and it used to go down the back of my head. I would go out with it soaking wet, it would make my coat wet. I'd ride to school on the subway, in between the subway cars, and my hair would freeze. Every day my mom was convinced I was going to have pneumonia, I was going to die. Turned out when I was that age, I was the only one in the house that never got sick, even living in New York City, traveling in a subway. That's the effect of cooling on your head. That's something called cold thermogenesis. "Well, let's fast forward now 30 years. I'm a neurosurgeon. What do I do when someone gets their head bashed in? I cool their head to improve their function. Why? Because it actually makes mitochondria a more thermally efficient heat engine. How about that? So guess what? The same principle that I didn't even know I was doing at 14 years old, now at 55, people are paying me money for it. "And when I teach people to use it for different diseases now, their primary care doctor will say, 'Oh well, you know, we're not talking about your head kicked in. We're talking about you having diabetes, or we're talking about you having obesity. It won't work for that.' Well, it won't? Tell me why it won't? And they can't. It's the height of ignorance and arrogance for someone not to examine the science behind something then go out and tell the public, 'Oh, this won't work.' […] It's an epidemic in medicine right now. Huge epidemic. "And I always tell people, it's the mark of an educated mind to take something you fundamentally do not believe, […] you need to hold that concept in your mind, go examine it, go look at all the papers that are out there. You might be shocked at what you find." Dr. Jack Kruse @ 28:30–30:43 (posted 2020-11-13)

Cool white LEDs are the most disruptive to circadian and overall health. The 2007 energy bill will effectively ban warm white LEDs and require cool white LEDs in 2028. Scott Zimmerman's petition Dr. Alexis Cowan: "The other thing that I'll say just briefly is that like people will probably see if they're watching that I have like lights on in here. They're incandescent bulbs. And the ban on incandescent bulbs is not lifted. There's been like some kind of rumors online that with the new administration that that ban was lifted. It is not. There's actually petitions going around. One

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of them is led by Scott Zimmerman, who's a colleague of mine. […] "But the issue is a 2007 energy bill that sets the requirements for energy consumption per visible light exposed. And so essentially through that stringent guideline, they're going to be phasing out not only incandescent bulbs, but even warm white LEDs will not adhere to the stringent guideline. Virtually every public space you go in, if this ends up going through in 2028, will be cool white LEDs, which are the most disruptive to circadian health and overall health, so we need to make some progress on that front. If people want to learn more about that anyway, you can just give me a follow. I'll be posting about petitions and ways to kind of help counterbalance that." Dr. Alexis Cowan with Shawn Stevenson @ 01:17:50–01:18:58 (posted 2025-11-13)

Sunlight helps create nitric oxide release in our skin and arterials. Why are we pushing drugs like Viagra? People just need to go outside and take their clothes off and do sensible solar exposure Dr. Jack Kruse: "Nitric oxide was, you know, given the Nobel Prize in 1992. But you know what the problem is? Even to this very day, it's 2020 now, does everybody really understand what the implications of 1992 Nobel Prize was for clinical medicine? The answer is absolutely not. "Sunlight helps create nitric oxide release in our skin and arterials. Well once you know that, why are we pushing drugs like Viagra? Why are we pushing drugs that work on the nitric oxide renin-angiotensin system for Big Pharma? Why? Because you can patent it. You don't need a patent for sunlight. People just need to go outside and take their clothes off and do sensible solar exposure. The problem is what does Big Pharma and dermatologists and eye doctors tell you? There is no sensible solar exposure, because if you do go in the sun you're not going to need our solutions. That's the point. That's the point that the Regular Joe needs to get to. And what I just said right there, that's not controversial; that's blatantly obvious. It's medical fact. It's not opinion. It's not even hyperbole." Dr. Jack Kruse @ 04:29–05:37 (posted 2020-11-13)

Light impacts hunger. UVB light stimulates POMC production, creating α-MSH, thereby suppressing appetite. Modern humans don't get enough UVB light. GLP-1s, like Ozempic, stimulate POMC production in the hypothalamus to reduce appetite. You could have just gone outside and gotten the UVB light to get a very similar effect Shawn Stevenson: "Does a light impact our hunger?" Dr. Alexis Cowan: "Hugely, hugely, hugely. So, a lot of people think that hunger is a willpower issue. It is not. It is controlled by the brain through many complex mechanisms. But this is also why I really want to talk about UVB light because when we're exposed to UVB light, it creates a neurohormone in our brain and in our skin called POMC or proopiomelanocortin. So this is a complex prohormone that's cleaved into 10 different hormonal products. One of these products is α-MSH. So MSH stands for melanocyte-stimulating hormone. So, as the name implies, α-MSH is responsible, it's one of the factors responsible for telling melanocytes to turn on melanin production in response to UVB light. And so, that's one reason why you get a tan in response to the sun, because your melanocytes are getting the signal to, Hey, we need to make more melanin. And this is not only from a protection standpoint, but from an actual harnessing of the energetic capacity of UV light standpoint as well, which we can talk about in a bit when we're talking about melanin. "But with regards to hunger control, appetite and energy expenditure control, α-MSH also plays a very important role. So α-MSH actually binds in the hypothalamus of the brain, which is like the kind of the control center for metabolism, appetite, bioenergetics like it is the hub that is telling you when to eat, when not to eat, when to move, when not to move. And α-MSH, when it binds to receptors in the hypothalamus suppresses appetite and increases energy expenditure, which should sound like a holy grail with regards to the obesity epidemic and you know a lot of the issues that we have as a result of that diabetes, etc., because if you're getting that UVB light input, you're naturally going to want to eat less, and you're naturally going to not only want to move your body more and have more energy, but you're just going to burn more energy at rest through an elevation in your basal metabolic rate. "So this is just one factor from POMC that is having all these effects. We can talk about the others as well, but light plays an absolutely critical role in regulating appetite and energy expenditure. And when you learn that modern humans, especially in America, are spending over 90% of their time indoors not getting any of those UV rays, and when they are going outside, they're told to wear sunblock, sunglasses, protect themselves from the UVB light, then it makes so much sense that as a result of that, we are basically having a bioenergetic collapse and a lot of kind of a frayed system that is not able to regulate its appetite and energy expenditure effectively to yoke that to the environment. So it's a absolutely huge issue and a crux of the problem." Shawn Stevenson: "Wow. Oh my gosh. So it just makes sense with dysregulation and hunger and we jump to instead we're trying to treat the symptom with all these new innovations, GLP-1s, and the like." Dr. Alexis Cowan: "Well it's actually interesting but the GLP-1s, like Ozempic, work on this POMC pathway. They actually stimulate POMC production in the hypothalamus to reduce appetite, when you could have just gone outside and gotten the UVB light to get a very similar effect." Dr. Alexis Cowan with Shawn Stevenson @ 16:01–19:09 (posted 2025-11-13)

Aluminum in sunscreen is very toxic. Rate of skin melanoma has been going up in step with increased use of sunscreen. Glyphosate may be disrupting precursors to melanin, thereby increasing the likelihood of turning red instead of tanning Aastha Jain Simes: "One of your recommendations is get out in the sun, get more sunlight, because sulfate is produced in your body, […] and of course for other benefits as well. But what about the worries around skin cancer? You also mentioned you shouldn't wear sunscreen. What about mineral-based sunscreen? Is that OK? […]" 42:08 Dr. Stephanie Seneff: "Yeah, I don't recommend sunscreen at all, and certainly not aluminum. There's a lot of sunscreens that contain aluminum, and that aluminum will absorb through your skin, and that's going to also mess up your enzymes. Aluminum is very toxic. It's actually interesting that the rate of melanoma in the skin has been going up over time in step with increased use of sunscreen. So if you think sunscreen is protecting you from melanoma, why is the rate going up? It doesn't make any sense. "I think part of the problem is the glyphosate, and part of the reason there is the melanin, because melanin is one of the many biologically active molecules that comes out of that shikimate pathway that glyphosate disrupts. So the microbes are making the precursors, which are those aromatic amino acids that I mentioned earlier, and those are precursors to melanin which is a skin tanning agent that naturally turns your skin dark when you're exposed to sunlight, and that is a fantastic natural protection that humans have if they have melanin. "But when the melanin becomes deficient, a lot of people say, 'Well, I get out in the sun, but I just turn red. I don't tan,' and I'm thinking, 'OK, glyphosate,' [laughs] I suspect. So part of the problem is because of glyphosate we're more sensitive, we have more problems with the sun causing damage, again because our own system is disrupted, and we're not able to use it properly the way it would be intended to protect us. I certainly think it's much better to just quiet slowly build up a tan during the spring so you can handle the summer sun without sunscreen. As long as you have a good tan you don't need sunscreen, in my opinion." Dr. Stephanie Seneff with Aastha Jain Simes @ 41:47–43:45 (posted 2024-05-30)

See the sunrise every single day of your life from today forward. When the sun sets make sure it stays as dark as possible in your world. If you do those two things right you will live a long, prosperous life Craig LeBlanc: "I did want you to maybe give like a fifth grade-level prescription to those that don't understand anything about the power that sunlight has over your health. Like in the earlier part of your story you had said the carnivore diet people, the workout people did not realize how important it was. So can you kind of break that down a little bit, maybe just start say, 'Look, basically you need to be outside for this many hours in the morning, in the evening, you know.'" Dr. Jack Kruse: "They can't start like that, because you just asked me to give you a centralized approach to decentralized medicine. I will never do that for you. This is about as easy as I can make it." Craig LeBlanc: "All right. Go ahead." Dr. Jack Kruse: "Think about 5,000 years ago. The ancient Egyptians built a monument at the 28th latitude that looks to the east, all four extremities grounded. It's called the Sphinx. Why did they do that? Why is their name of their god Ra named after the sun? Even the ancients knew there was something magical about the light from the sun. Every single ancient civilization, the Incas, the Aztecs, the Mayans, all of them, they knew the power of the sun. "What the powers to be today in the Western World want you to believe, they want you to believe Bill Gates, dermatologist, and ophthalmologist are right that we should block the sun. You know why they believe that? Because it creates profits for them. That is absolutely a shitcoin opinion. "So, what is the number one thing that bitcoiners need to do so that you can begin to protect your stack? This is better than self-custody, it's actually better than cold storage. It's called seeing the sunrise every single day of your life from today forward. If this is the first time you've ever heard this advice that's what you want to do. The second side of the coin is to make sure when the sun sets wherever you live, make sure that it stays as dark as possible in your world. If you do those two things right you will live a long, prosperous life with your family and your bitcoin. And then you can start to talk to BTC Sessions about self-custody and wallets and all that. But you need to get the story of sunrise and sunset absolutely correct to protect your health. It's that simple." Dr. Jack Kruse with npub1v757r6atj75hlv4dkj06qwvu3uxjhqyuh3wptmv7l0xajkrjhxsqcumlww @ 34:58–37:30 (posted 2024-10-03)

Darkness at night is really important. Sleeping just one night in a low-lit (10 lux) environment can impair melatonin production, impair sleep quality, increase insulin resistance markers, decrease HRV, increase fasting glucose. Reducing non-native EMF exposure at night important, too. How to reducing nnEMF exposure Shawn Stevenson: "Let's talk about darkness in relationship to our biology." Dr. Alexis Cowan: "Yeah. Our biology is a decentralized system, meaning there's not one centralized single controller. Light is not more important than dark, dark is not more important than light. They are equally important for regulating and co-controlling the system. […] Making that serotonin from getting bright, full-spectrum light during the day is going to tee you up to be able to make ample amounts of melatonin later because that serotonin actually […] gets converted into melatonin in the pineal gland, which then helps you go to sleep and get good quality sleep: […] deep sleep, REM, all the things. "So that darkness at night is really important, but most people don't sleep in dark environments. Some people, God forbid, sleep with the TV on or lights on. And there was a really powerful study that came out, I believe in 2021, that showed even very low levels of light in the sleeping environment, under 10 lux, are able to actually mess with your melatonin production and impair your sleep quality. And the next morning, the people who were exposed to even low levels of light had increased insulin resistance markers, decreased HRV, increased fasting glucose. That's from just a single night of sleeping in a low-lit light environment during sleep. Now, imagine if you do that every single night. You're literally fomenting mitochondrial dysfunction and insulin resistance on a day-to-day basis. "The other thing I want to hone on here with regards to dark darkness at night is the light that we can't necessarily see with our eyes. That is also important. […] The light I'm referring to there is non-native EMF, which are primarily radio frequencies in the modern world, so this would be our Wi-Fi, 5G, Bluetooth, 4G, LTE, all those things. […] "Dr. Allan Frey's work showed that in the radio frequency range of like our 4G, 5G, Wi-Fi, Bluetooth that you can actually open up the gut and blood-brain barriers, make them leaky. And then when you have these hyperpermeable membranes, we start to get things moving through these membranes that shouldn't be. So we get more systemic inflammation because now basically, our microbiomes become dysbiotic. We're getting leaking of lipotoxin and endotoxin from bacteria into the bloodstream, fomenting inflammation in the fat tissue and in the organs. With regards to the blood-brain barrier, that hyperpermeable blood brain-barriers is associated with brain fog, psychological mood disorders, cognitive decline, all of these things. […] "When it comes to non-native EMFs, the most important thing to understand is the inverse square law. This is a physics concept that basically says that the closer you are to a source of EMFs, the stronger the stimulus will be. So, whenever you can put some space in between you and the source, you're going to be benefiting yourself. So that would include putting your Wi-Fi router in a room you don't spend time in, or better yet, using Ethernet vs. Wi-Fi, not keeping your cell phone in your pocket, not putting your laptop on your lap, reducing proximity wherever you can. "And then wherever you can't, there's technology and stuff out there now that you can use to help mitigate those frequencies. So like EMF-blocking paint, curtains, clothing, like there's a lot out there. The best thing to do is reduce proximity, but when you can't, you can go these other options to try to block the frequencies." Dr. Alexis Cowan with Shawn Stevenson @ 35:08–36:59 & 40:35–42:37 (posted 2025-11-13)

Indoor lighting tenfold less bright than sunlight. Bright light needed to make serotonin, needed to feel upbeat. UVA in sunlight sets local circadian clocks. Blue light sets master clock Shawn Stevenson: "Is the average person light deficient?" Dr. Alexis Cowan: "Yeah, I would say we're not only deficient in specific wavelengths of light that you would find within sunlight, in particular, UV and infrared, and red to a certain extent as well, but we're also deficient in total brightness. […] People may not know that serotonin is made in the pineal gland. Serotonin gives us feelings of connection, kind of, you know, feeling upbeat, feeling motivated in a different way than dopamine in some ways, but it's more of a social neurohormone that plays really important roles in how we move through the world. […] Its production is stimulated in the pineal gland in response to not only the right parts of the light spectrum, including UVA, but also total brightness is very important when it comes to stimulating beneficial neurochemistry that makes us alert, awake, able to learn, able to have an upbeat mood, etc. "If we're living an indoor lifestyle, most people aren't experiencing more than 10,000 lux of light at a given time. (Lux is a measure of brightness.) […] Bright light is really, really important for stimulating serotonin production in the brain. And if we're outside on a bright sunny day midday, we're talking upwards of 100,000 lux or more compared to the max around 10,000 lux that you would experience if you're in an indoor environment. […] A lot of people are walking around or living in indoor environments during the day that are around 1,000 to 5,000 lux. At best, you're looking at around 10,000 lux. Outdoors, if you're out on a sunny day or even a cloudy day, you're looking at 50,000 to 100,000 lux, so you're looking at a tenfold difference." Shawn Stevenson: "Holy moly. So, so many of us, especially not on a consistent basis, aren't getting bright light, period." Dr. Alexis Cowan: "Yep. Exactly. So, that's number one. The brightness of the light is a problem. "Number two is the spectrum of the light. […] Even just simply cracking windows, if you're able to do that, letting that full-spectrum light in is going to make a difference with regards to this. The UVA component of light is also really important. UVA stimulates a photoreceptor on our skin and eyes and other parts of the body as well called neuropsin. Neuropsin is specifically a UVA light detector. It is a protein receptor that's on our surfaces that's looking for UVA light. That's why I always kind of like laugh when I hear the dermatologists and ophthalmologists saying you need to avoid UV light at all costs when our bodies are literally coated with a UVA light-sensing protein that is looking for the stimulus to help set local circadian clocks. […] "Blue light through the eyes, […] and through our systems in general, is kind of what's telling our body what time it is. […] The back of our eye, the retina, is directly connected to a structure within the hypothalamus in the brain called the suprachiasmatic nucleus or the SCN. This is the master timekeeper for the body, the master clock. And so the blue light comes in through the eye, stimulates the retina, is propagated back to the hypothalamus to the SCN. That master clock gets set. It says, 'OK, based on the intensity of this blue light, it's XYZ time of day.' Then the downstream effects are we're basically telling the peripheral clocks throughout the rest of the body, 'OK, this is what time it is.'" […] "And I want to definitely talk about UVB light as well as well as red and infrared. […]" Dr. Alexis Cowan with Shawn Stevenson @ 08:27–12:29 & 14:10–14:13 (posted 2025-11-13)

Cell towers in the US may be placed on top of schools, hospitals or nursing homes despite being acknowledged that these are particularly harmful for people who are developing, sick or fragile. It's like the regulatory agencies don't care. We have to look out for ourselves Shawn Stevenson: "Sometimes we're trading one problem for another problem, and not […] putting human biology as the priority, right, when we're making things. All right? Because we're part of nature." Dr. Alexis Cowan: "Yeah, and we have to, because our government's not going to do it for us. It's like the regulatory agencies do not care. They're actually making a killing by us being sick and broken down and dumbed down. Actually, if you look at some European countries, including Italy, Switzerland, France, and Russia, they all have much more strict policies as it relates to 5G towers and non-native EMFs. For example, here in the States, the cell companies can legally put a cell tower on top of a school, a nursing home, a hospital, you name it. It is criminal. It is criminal. If you look at the policies and the legality overseas in those countries that I just listed, they are not allowed to do those things. So it is acknowledged that these are particularly harmful for people who are sick, fragile, developing, but we're choosing to selectively ignore certain information here at the level of the regulation at least because it's inconvenient. And so we have to look out for ourselves because nobody is going to come to save us in that department. "And like you alluded to, not knowing about it and choosing ignorance is not going to protect you from these exposures. They have biological effects that are independent of What You Believe To Be True. And so doing our best to inform ourselves and reduce proximity and exposure when possible is the best approach to make in this kind of very hyper-novel, modern world that we're living in." Dr. Alexis Cowan with Shawn Stevenson @ 50:52–52:30 (posted 2025-11-13)

A healthy tan helps to protect your internal organs from non-native EMF exposure. Melanin absorbs virtually every wavelength of light, except near infrared Shawn Stevenson: "Can you talk about some things that we can do to insulate ourselves, to protect ourselves? Maybe even if we're in an electric vehicle, like is there anything that we can possibly do to make it a little bit less toxic for ourselves?" Dr. Alexis Cowan: "Yeah. […] I mentioned that melanin can absorb UV light and it can use that to bioenergetically power mushrooms, people, other organisms. I mentioned that they can absorb gamma rays, these mushrooms in Chernobyl. But what I didn't mention is that melanin absorbs virtually every wavelength of light. The only exception is in the near infrared range. It actually allows near infrared light to pass through, which allows even a melanated individual to receive a lot of those nourishing rays deep in their systems. "The purpose of me mentioning that is that the more melanin you have on your surface, the more you're able to absorb radio frequency waves, for example, and prevent them from interacting in deeper tissues of your body. So despite the fact that mainstream dermatology will say there's no such thing as a 'healthy tan,' in the modern non-native EMF soup, melanin is an incredible sponge for these frequencies to help protect your internal organs from exposure. So that's a really important one." Dr. Alexis Cowan with Shawn Stevenson @ 53:24–54:45 (posted 2025-11-13)

Melanin is able to make energy for you when stimulated by high energy UV rays. Human photosynthesis is looking like it's a real thing. If you can harness your melanin in a high UV environment you can excel at aerobic activities Shawn Stevenson: "I don't want to leave this spot without talking about melanin, because we just think it's, you know, it's a chocolate factory. . ." Dr. Alexis Cowan: [laughs] Shawn Stevenson: ". . . to make us a little bit darker, and all the things, and get a nice tan, and to be just kind of, even superficially in a way, just sun protection, but it's far more than that. I'm passing it back to you. Tell us about it." Dr. Alexis Cowan: "Yes. Thank you so much for uh bringing it back because it's one of the most important parts of the light story in my opinion because it sheds a lot of light on like the evolutionary history of our species and how we were sculpted. So if you look at the cradle of humanity, it's thought to be in Eastern Africa, kind of in this rift in this area, and that's where humanity is thought to have emerged from. That part of the world is highly associated with very dark melanination at the level of the skin and the eyes. And a lot of people will think of that as, 'Oh, if the UV rays are really high we need to protect ourselves from that by creating more melanin. This is purely a protection factor.' "But the work of Dr. Arturo Solis-Herrera is increasingly shedding light on the fact that melanin is not simply playing a role in protection, that it's actually able to make free energy when it's stimulated by high energy UV rays, and that energy is able to power our biology, to a certain extent. Obviously you need to still eat food, but human photosynthesis, it's increasingly looking like it's a very real thing. […] "And it turns out that if you're able to harness that UV light through your melanin, you can totally kick butt at pretty much any aerobic activity, because your body has access to far more free energy than a counterpart who doesn't have that level of melanin and UV stimulation, because you're just basically missing one-third of the bioenergetic equation (and we could talk about the other third which has to do with grounding and electrical connection to the earth and availability of electrons through that.) But food is only one-third of that equation. So if you can harness your melanin in a high UV environment, you can totally kick butt at basically any sort of athletic activity, but in particular aerobic activities. […] "And like experientially, every time I go to the beach or get some sun, I'm not really hungry afterwards." Dr. Alexis Cowan with Shawn Stevenson @ 21:18–22:45, 23:31–24:12 & 25:55–26:01 (posted 2025-11-13)

The safest water is what you eat, not what you drink. Your body makes the safest water for you. It actually makes you live free of the establishment Tristan Scott: "The deuterium-depleted water, it is accessible for people. I know they have as low as, I don't know if it's 10 or 20 ppm, and you can use that to mix to like 100, 120, maybe 130. Is that something you advocate for the everyday person trying to be healthier if they can't get, let's say, a lower deuterium-content water? Or do you really only see that as kind of a medical intervention for those say with cancer or with a serious issue?" Dr. László Boros: "Yeah, there are therapeutic applications below 100 ppm." Tristan Scott: "OK." Dr. László Boros: "Yeah, for those you need to go to a integrative setting, and you need to talk to doctors who are familiar with this deuterium story. "And for that matter, it's practically just a lifestyle. The safest water is what you eat, is not what you drink. Your body makes the safest water for you. How to deplete water the easiest? Just eat grass-fed animal fat. I get a lot of questions like, 'Is rainwater? Can I set up my own deuterium-depleting machine? Can I do this? Can I do that?' I'm like, 'Listen, no. Just go to the grass-fed food store, get some fat, and that's your fastest water. So you don't have to buy anything. Just eat. . ." Tristan Scott: "It's cheaper, too. Yeah." Dr. László Boros: "It's much cheaper. It actually makes you live free of this establishment. You don't have to go to doctors, you don't have to go to clothing stores, you don't have to buy medicines, you don't have to spend time in doctor's offices, you don't have to drive there, you don't have to pay. It's much cheaper after all, if you just look at this whole scenario." Tristan Scott: "That initial investment for that low time preference. But yeah, that's fantastic." Dr. László Boros with npub1yd2h2lrwchshvm46jq7auh65tjkxmgnapkavh7tjtqq07kknupxsa980tv @ 01:40:30–01:42:31 (posted 2023-11-28)

Decentralized health is light, water and magnetism. Light is most important. You need to see the sunrise. Blue light after sundown is probably the biggest cause of all chronic health maladies Tone Vays: "I've watched about three or four of your longer format interviews of other podcasters, and I have follow-up questions. […] We're going straight to: In your view, the most important thing to human health is sunlight." Dr. Jack Kruse: "I wouldn't say sunlight. I'd say for decentralized health it's light, water and magnetism. You have to have all three. That's what decentralized health is based on. So just to make this very simple, remember circadian biology is based on daylight, darkness, and temperature regulation. So there's three things, not one thing that control it. Now, if you ask me what's the most important of the three, light is the most important of the three." Tone Vays: "Let's elaborate on that. Let's talk a little more about light, the different types of light, when you're supposed to take that light in, and how are you supposed to take that light in." Dr. Jack Kruse: "The most important light is sunlight. The least important light is manufactured light from man. The single most important thing is the default state is at sunrise. So if you take anything away from this podcast, to be honest with you, you need to see the sunrise. The sunrise is when you begin to renovate all the proteins in your body that you need to fix. The number one ones are the heme proteins. Those heme proteins all have red light chromophores in it. That's the reason why sunlight in the morning has much more red light than it than later in the day. So that's the reason why you want to do that." Tone Vays: "Let's dive a little bit deeper on that. How dangerous is blue light after sundown?" Dr. Jack Kruse: "It's probably the single biggest thing that's caused all the chronic health maladies in the world. […]" Dr. Jack Kruse with Tone Vays @ 03:35–05:14 (posted 2025-11-15)

Your deuterium load is determined by the ratio of carbohydrates vs. fat in your food, along with the deuterium content of the water. Eat at least 50, 60% fat from grass-fed butter, tallow, ghee, or fat, the rest from proteins, and very little carbs Tristan Scott: "If I eat a piece of grass-fed meat that's like 130 ppm, is it just going to produce like 130 ppm metabolic water, or is there kind of a variation? […]" Dr. László Boros: "So what you want to eat is the fat part fatty meat at least 50, 60% fat content, and the rest is proteins and very little carbohydrates. In the 118, 110 ppm range, that's the grass-fed natural butter and so on. Gábor's paper have this data. That's what can actually supply deuterium-free metabolic water in your mitochondrial matrix, because your glycolysis and your biochemical reactions can get rid of this much of deuterium, 118 ppm. I'm just giving you a number; it probably needs to be below 120 ppm. And grass-fed cow fat, tallow, ghee, those are in the 110, 100 ppm range. "So from this grass-fed, natural fat source you can produce deuterium free or very low deuterium, a few ppm matrix water, because your body has glycolysis and isomerases that can actually scavenge, that can actually get rid of deuterium from the fat-related intermediary metabolites, and also from carbohydrates somewhat. And because of these ratios, low carbohydrates are practically preventing deuterium to enter in your system. So it's not the deuterium content but how much of high and low deuterium containing substrates you consume. What's the ratio of carbohydrates vs. fat in your food? Practically, that determines your deuterium load, and what's the water deuterium content that you consume." Dr. László Boros with npub1yd2h2lrwchshvm46jq7auh65tjkxmgnapkavh7tjtqq07kknupxsa980tv @ 57:07–59:26 (posted 2023-11-28)

You cannot use the TCA cycle, the urea cycle unless you renovate your heme proteins in the morning. See the sunrise to give the proper information to your body. Eat 30 to 60 minutes after sunrise. The leptin prescription Dr. Jack Kruse: "In terms of food, timing matters. It has a lot to do with what I told you before. For 20 years, I told the paleo guys, I told the meatheads in carnivore that you cannot use the TCA cycle, the urea cycle unless you renovate your heme proteins in the morning. So a paper comes out in Science Direct in 2021 and shows that I was correct. […] "Say if you're a guy that likes to eat steak all the time. What happens if you don't see the sunrise? What effectively have you done? Are you giving the proper information to your body? And I'm going to tell you, the biggest mistake people make is not understanding that fact. So, why is that important? "If you go out and you see the sunrise, you can eat anything. You're an omnivore, provided those things grow in that environment. That's the caveat. When should you eat? 30 to 60 minutes after sunrise. If you decide you want to eat lunch or you want to eat dinner, great. The axiom that I think everybody learned, no matter what country you're in, eat the big breakfast, smaller lunch, and a smaller dinner. OK? That still makes sense. "When you're more quantum coherent, when you got your circadian biology totally dialed in, what are you going to find? You're probably going to eat a big breakfast, you're going to have most of your carbs in the morning. You're going to eat a small dinner. You're probably going to wind up getting rid of lunch. What is that mechanism? I wrote something 20 years ago called the leptin prescription. It's based on that paper from 2020 in Science Direct. "The problem was from first principal thinking as a brain surgeon, I figured all this out before it was proven in paper. But here's the most important thing for you to understand as a new influencer. Absence of evidence is an absence of effect. Meaning that if it's obvious from first principal thinking it's true, and you can reason people through it, you don't need a paper to prove it to you. And guess what? I didn't need a paper. […] But now we know it's axiomatically true. "So I just tell people, you can do carnivore, you can do the paleo diet. Just make sure you see the sunrise because the sunrise in my opinion is Pareto's principle, you have to see it, 80%. You do that, you can get everything else wrong. If you do that, you're doing you're cooking with gas." Dr. Jack Kruse with Tone Vays @ 25:57–28:30 (posted 2025-11-15)

"Every Thanksgiving, […] tell everybody what you want in case you become incapacitated. […] It's not fair to leave that to your family, your wife, your kids." The interface of death and money generates the strangest of human behaviors Dr. Jack Kruse: "[…] I look at the angiogram, and they were told that this guy needs to have four-vessel CABG, and I'm going. . ." Robert Breedlove: "Can you tell us what that is. It's a quadruple bypass?" Dr. Jack Kruse: "Quadruple bypass. He's 83 years old. […] If I'm 83 years old, and I have some angina, I'm like, give me nitroglycerin, and I'll adjust my lifestyle appropriately. I'll go sit on the top of my roof. But you're not fucking cutting my chest open. I don't care if my wife, my kids, and everybody in the world wants me to do it. I don't care care if I have the best cardiac surgeon telling me that I'm an idiot. There is no fucking way I'm doing that. And if I go out, I'm cool. I'm going out on my terms. […] "I counsel my patients, every Thanksgiving, since I'm an American, we sit down and instead of saying grace, you tell everybody what you want in case you become incapacitated. Why? Because it's not fair to leave that to your family, to your wife, your kids." Robert Breedlove: "It takes the emotion out of the decision, right?" Dr. Jack Kruse: "Well not only that, but they're also incentivized." Robert Breedlove: "Right, right, right, right, right." Dr. Jack Kruse: "They're incentivized. Incentives create outcomes, my friend. I mean, aren't we back to the same story?" Robert Breedlove: "The interface of death and money generates the strangest of human behaviors." Dr. Jack Kruse: "But you know, people don't think about these things. They don't think that this can happen to them." Robert Breedlove: "Yeah." Dr. Jack Kruse with npub15vzuezfxscdamew8rwakl5u5hdxw5mh47huxgq4jf879e6cvugsqjck4um @ 02:10:16–02:11:01 & 02:13:23–02:14:00

In a perfect world, eat a big breakfast, eat a smaller dinner, and skip lunch. Always eat dinner while the sun is still out. You're built that way by nature Tone Vays: "So I used to be OMAD, one meal a day. I was not able to build any muscle with one meal a day. I had to switch to two meals a day. I still try to keep my 16 to 18 hour fasting window, and eat within 4 to 6 hours. Now, for social reasons, I skip breakfast so I could eat an early lunch after a workout and then dinner. In a perfect world. . ." Dr. Jack Kruse: "You would scrap that." Tone Vays: ". . . I would eat breakfast and lunch, and scrap the dinner." Dr. Jack Kruse: "No, I would tell you in a perfect world, you're going to eat a big breakfast, and you're going to eat a smaller dinner, and you're going to skip lunch. And then you're really going to be cooking with gas." Tone Vays: "I'm trying to keep the window as small as possible, but eight hours is my max window." Dr. Jack Kruse: "Yeah. But I would tell you where you're putting your window is also a problem. Remember what the word is called: breakfast. You're breaking the fast at night. "So here's the other part that we didn't talk about, but we need to. When you get the leptin prescription right, you're going to find that you're always going to eat dinner while the sun is still out. Now, you've been here for a couple days. You know that it gets dark here at six o'clock this time of the year. So, guess what that means? I'm always eating my dinner [...] 04:00 to 05:00. [...] Then you don't eat again until" Tone Vays: "Breakfast." Dr. Jack Kruse: "Right." Tone Vays: "Until sunrise." Dr. Jack Kruse: "And that's going to be at 06:30. [...] And that's how you should do it because that's how you're built by nature. You're not built that way from a paper, you're not built that way from a food guru, you're built that way by nature. That's the decentralized nature of us. And if you stay to that plan, and understand like when you go back to Russia, like the time, the light preference in Moscow is radically different than it is where it is here. You know that. So you're going to adjust that template there. That's when you may say, 'Jack, I'm going to do the breakfast, but I'm going to eat lunch and I'm going to do it at 01:00.' Why? Because it's going to get dark in Moscow at 03:00." Dr. Jack Kruse with Tone Vays @ 29:08–30:59 (posted 2025-11-15)

Heparan sulfate depleted in the brain of autistic kids. Heparan sulfate relies upon sulfate being attached by enzymes that are disrupted by glyphosate. Sunlight triggers the growth of heparan sulfate Dr. Stephanie Seneff: "I was looking at sulfate and autism. I have found papers that show, even postmortem, they showed that heparan sulfate was severely depleted in the brain of the autistic kids. Heparan sulfate is […] a very complicated sugar molecule, lots of sugars all connected together with sulfates sticking out of them in various places. That's the molecule that lines all the blood vessels. It also goes around the cells, both the cells in the blood and also just the cells and the tissues, they're all surrounded by heparan sulfate, which is hooked into the cell membrane. And the heparan sulfate has variable amounts of sulfate in it, so you can stick them in various places or not. "And the autistic kids have have low sulfate in their blood, and they also have low amounts of heparan sulfate […] I suspect everywhere. I mean certainly it's been shown up in the brain, both for the children and for the mice, they've studied mice. In fact, they had one group of mice in this experiment with all they did was injected something into their into their brain ventricles in the middle of the brain a chemical that prevented them from making heparan sulfate, and those mice, and prevented them from adding sulfate to the heparan sulfate, and those mice developed all the characteristic mouse symptoms of autism. So that was very dramatic with just that one change. They were normal mice except for that, and so that's really pointing to the heparan sulfate deficiency as being a core feature of autism. "And the heparan sulfate relies on the sulfate that's getting attached by all these enzymes that are being disrupted by glyphosate. So it's difficult to transport sulfate if you can't hook it onto something. The body relies on hooking it onto an organic molecule to ship it around in the blood, because if you put too much sulfate in the blood it'll gel the blood, and you don't want it to be jelly. It has to flow. So they've got this trick of sticking it onto these molecules that will go into lipid membranes and keep it away from the main circulating blood. "So they need to have a low level of sulfate in the blood, yet you need to deliver sulfate to all these places. So the body has come up with a clever solution to do that which involves these enzymes that glyphosate suppresses. So we get into big trouble with insufficient sulfate, and the sulfates are what makes the water gelled. Lining all the blood vessels is this slick layer of Jell-O so the red blood cells can just slide through effortlessly. That's really important for the circulation of the red blood cells, because the capillary is kind of a tight squeeze for the red blood cell, unless it's got really easy, low friction in the boundary, it's going to be hard for it to get through. So it's critical for the blood circulation. "And then the gel creates this battery which is so cool, and that's Gerald Pollack's work. […] He's done all these experiments where he shows that the gel that's created by the sulfates creates a battery, and the protons actually are pushed out from the gel. […] "And of course it's sunlight too, because sunlight is what triggers the growth of the heparan sulfate. That's important, and Gerald showed that as well, especially infrared light can grow that, well he calls it exclusion zone water, because it excludes. It becomes like pure water, and then the protons are being pumped out. It's using the sunlight as a source of energy. So it becomes a solar panel, in a way." Dr. Stephanie Seneff with Aastha Jain Simes @ 37:40–41:41 (posted 2024-05-30)

"I never use methylene blue orally." You can potentially ruin your gut microbiome Tone Vays: "Sticking with the mitochondria, right now I'm testing out a few things. So I've been doing methylene blue for about a month." Dr. Jack Kruse: "How do you do it?" Tone Vays: "Uh, I have a liquid that I put in water." Dr. Jack Kruse: "You don't do that." Tone Vays: "You know, this is what I was going to ask. And I don't feel any different. […] And my biggest problem with it is it's such an artificial thing. I just feel uncomfortable drinking something that was created. […] What are your thoughts on methylene blue? Should an average person use it? Who should use it? And how should they use it if they need to use it?" Dr. Jack Kruse: "The number one thing you need to understand is context. Who are the doctors that are experts in using methylene blue? Cardiovascular surgeons and neurosurgeons. What's my day job? I'm a neurosurgeon. […] "So I want you to understand what methylene blue is really used for. It can be an antimicrobial. So if you're taking it this way [points to his mouth], you're killing your gut microbiome. "The only way cardiovascular surgeons use it and neurosurgeons use it is IV. That's the only way it should be used, and then it knows what they're doing. […] If you take it orally, you potentially can ruin your microbiome. It's a great way to screw things up. Then you make the hole deeper, and then you won't know where to go from there. "So, my two cents, I have a Patreon blog that tells you specifically when and when not to use it. I also believe that you need to have a decentralized doctor under your care to tell you whether it's a good thing for your current template. But I never use methylene blue orally." Dr. Jack Kruse with Tone Vays @ 15:47–17:54 (posted 2025-11-15)

Dr. Petra Davelaar's checklist for optimizing fertility Dr. Petra Davelaar: "The first thing we have to address light. You have to watch the sunrise every morning, and this will help establish all of the right hormonal issues that may be going on in either one of the couple. […] "Become acutely aware of the light you are under the whole day, every day, and address that. Replace all the light bulbs, get rid of the LEDs, CFLs, and change all of that. […] "Ditch your sunglasses. No sunscreen. […] You have to rebuild your melanin and your dopamine pathways, crucial pieces. And we can only do that with sunlight. We have to be out there as much as possible. […] "Become really aware of all of your electromagnetic radiation that you are exposed to. Manage your tech. Understand that we should not use these laptops without an Ethernet cable. […] Never wear your cell phone on your body. […] Men, get them out of your pocket. […] "Water. […] You need to make sure that you avoid fluoride. Drink the best quality water that you can have access to, spring water, structured water. Avoid municipal water. At least run it through an reverse osmosis filter if you are going to be drinking that. If you can afford it, use deuterium-depleted water for a period of time if you're trying to optimize fertilization. […] "Improve your breathing. […] Slow it down, less deep. Breathe through your nose, not through your mouth. Clear this whole piece of night breathing, mouth tape, whatever you need to do to get yourself to normalize this breathing function. Reduce the amount of breaths you take every minute. […] "Foods. Simple. Consume local and seasonal. […] Eliminate all the processed foods, your supplements, your creatine, your protein bars, your shakes. […] No fortified ones. Most grains contain all sorts of things we don't want. So yeah, just real food. […] "Body care. […] Get rid of all the shampoos, the fluoride toothpaste, the body creams, hair products, regular soaps. Get as natural as possible. […] "Clothing. When you're outside, you want to expose as much as your body as you can to the sunlight. No polyester underwear, no wired bras and shaped with chemicals types of things. […] Focus on those that […] are better for us, that will be your cotton, your linens, and so forth. "Medications. Educate yourself on vaccines and question how they may play a role during and after fertility, as well as for your children. It's going to be the first huge medical decision you make for them. Be aware of what's coming on day one when you give birth in a hospital. Just get your ducks in a row. And in fact, I just spoke to a doctor, Edward Geehr, who published a book in 2024 called […] _Unavoidably Unsafe_. […] We should all read that. […] "And then any medications that someone is on, should you be on these? Should you try and get off of them? Should you be on antidepressants? And can we manage this differently? And would that give my child a better chance? I think all of those are worth considering. "And then of course, yeah, enjoy life. All the right things, and not make it too complicated." Dr. Petra Davelaar & Dr. Doug Sandquist with Logan Duvall @ 26:00–32:16 (posted 2025-08-28)