Episode Highlights

00:03:18 Importance of morning routine
00:12:49 Spinal waves
00:14:39 Redmond salt vs normal salt
00:15:28 What is Redmond salt
00:20:34 Benefits on grounding and breathwork
00:24:13 The Science behind medicine
00:33:56 Importance of starting your day right
00:54:59 5 key takeaways for morning routines
01:01:19 Binaural beats


Fitness Guide





Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym. Here is your host Darren Kirby.

Darren: Welcome back to the podcast, guys. This is the number one podcast for dads in their 40s who want to improve their health and fitness. This is Episode 80 And today we welcome back Brian and James from Red Light Rising. In this episode, we’re going to be discussing our morning routines, the various habits and methods that you can use to really set yourself up for the day to perform at an optimal level and optimizing our underlying health. Hi, guys. Thanks very much for coming back on the podcast. How are you?

James: Yeah, very good. Thanks, Darren. It’s James here from Redlight Rising and. Yeah. Pleasure to be back.

Darren: Great stuff. Good stuff. Yeah. I mean, we had a great, great conversation last time and the episode was very well received by our audience. So I thought it’d be good for you guys to come back on and talk about the very important topic of morning routines. So obviously for the people that are listening to this for the first time, if you want to go into the depths of James and Brian and how they come to start the red light rising, then if you go back and listen to the previous episode. But for today’s episode, we’re going to be talking about morning routines. Now, I know both James and Brian have some very interesting morning routines. I haven’t a morning routine. I don’t know how interesting it is. But, yeah, I thought it’d be good for us to talk around that topic. And particularly at the time of recording this in the UK, at least we’re in lock down 2.0.

And I think it’s really important that you maintain some form of the routine because, you know, we all like to maybe get the idea of getting up, just doing nothing and all the rest of it. But actually a routine, not just a morning routine is really, really important for us to kind of keep our sanity, keep our mental health and actually achieve stuff throughout the day. So with that being said, James, do you want to just start off with what you feel a good morning routine is and why you think a morning routine is important?

James: Yeah, sure, I need to compare both Brian and myself, and I think we probably approach them in very similar fashions, despite maybe living very different lifestyles outside of that as well. The goal of the morning routine really is to set you up to win the day. It’s about creating energy, creating a positive mental attitude and giving you the space and time to then when you come to start your working day or whatever you do have to do that day, you’re in the right frame of mind. You’re focused, you’re energized and you’re ready to go kind of thing. And although on my morning list of 12 things that I like to probably do each morning, I probably only get around to two or three of them. But I know as I’m doing those two or three things, I’m creating enough energy, creating enough momentum that then I’m in the right frame of mind to to really smash the day and then days. What do more of the list know? My energy is on a whole new level altogether. Really. I think you’ll probably have the same mindset on that.

Brian: Yeah, absolutely. 100 percent agree with what James said there and the importance of a morning routine, a positive morning routine, because for a long time I was stuck in a negative morning routine and I didn’t realize it. And the negative morning routine that I had, which a lot of your listeners might actually be stuck in, and they don’t realize it, is that one of the first things I did when I used to in my negative routine when I woke up in the morning is put the news on you, put the radio on. And then because I thought it was important to be up to date with everything that’s happening in the world. And guess what? Everything that tells you on the news, it’s always bad news. Especially now during the pandemic. It’s always bad news. There’s businesses closing down and the number of cases is going up. And, you know, no one can leave the houses and the gyms are closed. And at the time when I noticed that I was stuck in a negative morning routine, that was when we were all worried about terrorism. So every day on the radio, this was like a decade ago. Every day on the radio, there was a new terrorist problem somewhere, a new terrorist caught somewhere.

And I realized that it made me angry. As soon as I woke up, I was angry because I was like, you know, I thought I knew what the problems were. So when I would hear the news every morning, I would think, that’s not the problem. This is the problem. And then I realized by the time I left my house forty five minutes later to go to a full day of work, I was tense and I was angry and was in a bad mood already. So, you know, the importance for those people out there interested in listening is to make sure you’re not doing anything that’s upsetting you, you know, either mentally or emotionally and then also physically. You know, if you’re waking up in the morning and and having a monster energy drink or, you know, a big bowl of coco pops, like, you know, that’s that’s just in terms of the diet, at least that’s just setting you up for a rollercoaster of energy slumps. So my first tip is always just be honest with yourself about what you’re doing and whether it’s, you know, like what James said. You have to do stuff that gets you physically in a good place, physically primed for a good day ahead of you mentally and emotionally. You’re thinking positive thoughts. You have to be you have to have these feelings of joy and love and energy within your body. And there’s a number of things that we can definitely get into to get that done.

Darren: Yeah, definitely. I agree with that. I think it’s really interesting that you mention the news, Brian, because I think we are as adults, we become indoctrinated into this framework almost as I see it now. And you follow kind of either what your parents used to do or whatever, and you think that, you know, is this classic thing. I remember when I was a kid where my grandfather or my father used to go to the shop in the morning to buy the news. Right. Because that was the thing you did as an adult. Right. And now obviously we’ve got it all online and it’s there, the touch of a button.

But it’s, like you say, really is having that awareness that, you know, and psychologically this has been proven and this is why it happens that only bad news sells good news, doesn’t sell you you know, doesn’t the media doesn’t like it’s not it doesn’t like good news. But from a psychological standpoint, as a human, we are tuned in to stuff that may be negative, more going on. That’s bad. So it’s having that conscious awareness to start your day in a positive frame of mind because like you say, you know, you can that will then unknowingly translate throughout your day. You get stressed driving to work, you get stressed on your commute. You know, you’ve already built up that tension before you even left the house in the day. So. So, yeah, I think what you guys have just said is it’s really, really important. So. That is kind of the general consensus of how people wake up. How people start their day. So if we’re going to flip that on its head, then what are some of the things that you do in order to ensure that you start the day in that positive frame of mind?

James: I mean, my first task is to make the bed, and that generally sets you on a winning trend. Just do something just to tick off the first list, first item on the list and the rest context, take care of itself in terms of ensuring my body is ready for the day as well. Obviously, you’ve spent the whole night without any fluid, so I make sure I have a glass of clean water with appropriate mineralization. So I put in half a teaspoon of Redmond real salt, which is one of the highest mineral content salts markets. I have a big glass of that basically before I think about doing anything else and my body’s hydrated, I can start thinking about other things as part of my recent routine is actually meditation. I did a meditation course recently. I try to do 15 minutes of meditation in front of my therapy device. Obviously exercise a really good circadian rhythm marker as well as energizing your body. So it works really well. I’m in front of this energizing warming light to start the day while I’m clearing my mind, doing my mantra based meditation for 15 minutes. And then following that, the first thing I do is get outside, get some day like that as well and get some fresh air.

I’ve actually brought in very kindly, sent me one of his high quality sandbags from his company, heavy. And so I’ve been basically just trying to do like a little circuit so I don’t tend to do too much exercise first thing in the morning. So I do want to stress my body out too much. But again, I’ve got to take sandbag and I’m doing some thrusters, maybe a few klinz with it and doing some lunges with it over my head and basically just warming my body up, mobilizing all my joints, getting that circulation going again, oxygenation to all my cells, to my brain. And I find that really is effective. And then following a workout, I’m a cold shower and that kind of ready to cut my morning off really in an energizing state. And it really invigorates all your cells, helping you immunity as well. And also for me personally, I find it quite a mental challenge to get in that cold shower. And so, again, I’ve eaten that first frog of the day kind of thing. And then after that, if I can get in a cold shower and get my whole body like ice cold, nothing else feels that challenging, to be honest.

Darren: Yeah, yeah. Absolutely. Yeah, no, I can agree with that. And yeah, the coat, the cold showers will come to an end in a minute. But Brian. So what. So what’s your kind of kick start then.

Brian: I mean everything that James said there, if you can, if you can do just 60 percent of what James has just said, you’re off to a flying start. Yeah. So my routine, it’s a little bit different to that. And it changes quite a lot depending on what’s going on, because I’m not sure if I mentioned to you guys on the previous podcast, but I do travel a lot. You know, I’m not. I don’t live in one location permanently. I kind of tend to live out of a suitcase. So right now, I’m actually at my parents house in South Africa helping out with some family duties. So I need to have flexibility and I need to be able to change my morning routine whenever I need to. And that flexibility is really key because I would love to do the exact same thing all the time, because I’m a real creature of habit and routine, because biologically our bodies become attuned to our routine. So in James’s example, they’re about the red light therapy and then his outdoor movement practice and then he’s called shower. If you do that enough days in a row, your body will then get accustomed to that and your body will actually realize that at some point there’s going to be this cold blast and the cells will prepare. So, you know, routine is very, very important. But even though I do need to change mine, so my current routine that starts the same as James, you know, I start with the hydration. I start with a big glass of water with salt in it to get the water into the body and then get those minerals into the cells. And yeah. And those minerals just help with the cellular energy, you know, so you get the hydration going. And then I put the kettle on and I don’t drink coffee. I’m actually in the middle of a well and one week into a caffeine detox, I get what I’m drinking now. Actually, it’s just hot water, just pure hot water. You know, I actually quite like it.

I don’t know, hot water tastes a little bit better than cold water. I think I put the kettle on, then I grab my foam roller, I grab my lacrosse ball, I grab my iPod with my audiobooks on. Yeah. And then I go and I drink my hot water next to a certain wall and I just start to move my body, you know, so I do some mobility stuff. I put my earphones in and I’m either listening to an audio book or a podcast, something interesting. Something that I’m going to learn, something positive, something that’s going to stimulate my mind and cheer me up a little bit if need be, and I’ll get my podcast in my ear. So the first thing in the morning when I wake up is I’m hearing, you know, for me what is positive information and learning stuff and processing stuff. I’m kind of then I start working through my body. You know, I do a little neck mobility. I go through the shoulders and I go through the hips and I do a whole bunch of things. I put the foam roller on the wall. I start to roll out, get the tension out of the shoulders. And something I’ve actually started recently, which I think James would be super keen on as well as the spinal waves. Have you seen this spinal waves James?

James: I haven’t actually. No.

Brian: It’s really, really cool is, you know, there’s a lot of, like, IG influences that are promoting the spinal wave. And basically you just stand about about half a foot away from a wall or a flat surface and you lean forward. So you stand straight, but you lean forward and you touch your nose on the wall chin. Then you touch your chest, then you touch the top of your ribcage and then your hips, then your thighs and your knees. So what you end up doing, I know your listeners can’t see this, but you end up rolling your spine up against the wall, creating this kind of like it looks really weird if you look at it on Instagram right now, it looks really weird. But you start lubricating that spine. You know, you’re doing the worm on the wall, basically. Yeah. Lubricating the spine. And I’ll  do that for about five minutes, which is five minutes of that. It’s a lot. But by the end of that year, your spine is loose. The cerebral fluid is flowing up and down your spine. You know, and there’s a lot of talk about that being I mean, it is the fact that that’s that’s that’s the information superhighway in your body.

So you loosen that up, you loosen up your core, you know, then I work through my hips and all that. And then for me, by the time that’s done, that’s that’s around sunrise where I am. Then I’ll hit my red light therapy, all still listening to my books, hit my red light therapy, then go outside and get the sun all over my skin. I know the northern hemisphere. It’s freezing right now, but I’m in the southern hemisphere, so it’s summer. So I’ll get that morning sun all over my skin and then then I start work. You know, I like to start work really, really early in the morning. I’m on the computer before the UK’s even woken up and I’m thinking of the mouse, but I feel great. And then nine o’clock boom is my breakfast time. And then I have a high fat, high protein breakfast. And then, you know, the rest of the day’s history.

Darren: Yeah, yeah. That’s a great routine, actually. So I just want to step back a little bit because both of you have mentioned now having hydrating and then having salt. So I do a similar thing. I make sure I’ve got a reverse osmosis machine to make sure that I’ve got the cleanest water that I can start the day with. But as with most health advice that’s given out by governments, you know, we are fed this thing that it’s really bad for us and the rest of it. So that’s what I want to dig into. Both of you guys said that you add Redmond salt to your water. Now, can you just kind of go into why Redmond salt is different to normal salt that we find on tables in restaurants?

James: So the salt from Tables restaurant that we’re all familiar with is this white round type of salt. It looks as if it’s been manufactured because it is perfectly round. And basically salt manufacturers will sell that as a sodium salt, but it’s going to take a huge amount of processing to get to that end result. Yeah, and so when they extract salt, it may have been high quality salt to start with, predominantly, probably from sea salt or some sort of salt salt. And what they’ll do is they’ll go through a process where they strip out all the goodness, all the minerals, and these are generally packaged up and sold off the supplements companies to sell as supplements and offer. It’s gone through a number of processes to remove all the goodness they generally also then add in other agents to stop anti caking agents, even in some cases some form of flavoring.

Sometimes salt is so sugar is added as well. But this table salt that you’re finding, this highly processed table salt isn’t a rounded mineral complex. It’s a very sodium process driven salt that can be bad for your health if consumed in excess. Whereas on the other side of the coin is, for example, we talk about Redmond salts out there that are not processed. So Redmond, real salt is dug up in and from an ancient lake or an ancient seabed in Utah, in America. And they send basically lorries down into the ground to extract the salt, bring it up, and they literally just run it through a mill to get into the right texture. And it’s packaged and shipped. And that is how it’s processed. It’s literally completely unprocessed in its natural form. And the mineral content is so high they actually consider it to be a Whole Foods that contributes so much. To your well-being, I’m sure, is a completely different kettle of fish to what traditionally people find on the table in restaurants and cafes and things, I don’t know if you might want to touch on it a bit more.

Brian: Yeah. I mean, something that James said there, which is so important, the government is right. Don’t eat a lot of salt. But what they don’t tell you is they’re saying don’t eat a lot of table salt, don’t eat a lot of processed food. Because, of course, 50 years ago when that recommendation came out, that’s the only salt you could get. Right. That that’s Snow White, like James said, perfectly, perfectly fine. Perfectly uniform salt. That’s the salt. You shouldn’t have too much because it’s a processed food, just like any other processed food that you buy. Most people now know now don’t eat too much processed food or any if possible. But that and that goes for salt. Don’t eat processed salt.

But they also tend to eat Whole Foods, foods in their natural state and Redmond real salt and written in real salt is, in my opinion, probably the best salt on the planet that I know of, because like James says, it’s an ancient seabed that’s underground. There are zero pollutants in it. It was formed millions of years ago, before they were humans, before there was any pollution going around. And it stayed like that for millions of years. So now we’re bringing it up and it’s the minerals of the Earth. We actually did a great podcast with one of the owners of Redmond. And he was telling us that the way they discovered it, I think it was in the 50s or 60s, is that some of it’s like a giant salt crystal. Basically, it’s how you think of it. It’s miles and miles wide and miles and miles of deep. But it was sticking out of the ground somewhere and animals found that animals stumbled across it and started licking it. And then they were like, why are they licking this rock? And then the humans realized that was salts and they started feeding it to animals. And then long story short, it became a culinary hit. Yeah. The kids that Redmond real salt is a whole food and it’s vitally important for you. The minerals in the insult is vitally important for health.

Darren: Absolutely. Yeah, I completely agree. And there is particularly when I’m doing an event, actually just taking on water by itself is not enough. You have to take on salt in order for the body to be able to deal with the water to stay hydrated. So I think salt is very, very important. But coming back to the morning side of things, one thing that I want to add is that it’d be good to get your guy’s view on this is I actually do grounding and breath work. And I found that this really puts me in a really nice, calm, highly motivated state to start my day off with. So I know, even when it’s raining, I’ll go outside for five minutes in the morning, stand on the grass, make sure that I’m connected with the Earth, and then I do my breath work because studies have shown that obviously there’s an energy. There’s a current that flows through us through the Earth. And it’s your way of connecting and actually dispersing all of this EMF that we get around us from mobile phone miles from wifi and all the rest of it. So what’s your view on grounding and breathwork?

James: Yeah, I think they’re both very powerful modalities. And again, you know, the morning routine where I’m outside doing my Sambi work, I’m barefoot on the grass or on my patio doing my work. So again, I’m getting the same benefit as you are of grinding. I know that. I guess it is slightly controversial in terms of grounding in the benefits, but I think there is more and more research coming out showing the positive effects of it and how it removes this discharge out of your body, your blood. You actually formulates into a more structured pattern. And again, your red blood cells become more structured as well, and everything seems to become more aligned with your natural way of being. And this is not something I’m particularly an expert on, but it’s something I know people who swear by it. And it’s enough for me to say, yes, I want to be barefoot as much as I can get. Yeah, yeah.

Brian: I mean, for me, it’s like, you know, I’m also not an expert like James, but I know that experts say it’s something we should definitely do. It’s easy and it’s free. And the science behind it, like you say, you know what I mean? Like so like the key is, like we’ve all mentioned, is that you have to be barefoot, you have to have skin, you have to have skin on the earth on the grass. So in the mornings, same as you guys. When I go out and I get my morning sun, I’m resetting my circadian rhythm. I’m getting a good … of that bright light and getting the warmth of my skin bare feet on the earth. And then I do that. I mean, it’s such great weather where I am before the sun. So I go outside multiple times during the day. I have good luck. I tried to do two and a half hours at a time, sometimes a bit less on the computer, and then I close it down, I put the phone down and I go outside and I lie on the grass and I just let the hot, hot sun just like, literally bake me like a little fish, you know, lie on the grass. And it just, you know, then you do those big breaths. We just. Yeah. And you just feel everything let go. And I feel amazing afterwards. So, you know, even if I’m not that up to date with the science, I know I feel amazing. So I’ll just keep doing it.

Darren: Yeah, absolutely. And I think for me it’s important that whatever I talk about, I can kind of evidence it via science because I think by doing it that way, people are more inclined to actually accept what you’re saying to be, you know, not necessarily true, but have some substance behind it. And so, you know, all of that for the people listing all of the stuff that we’re talking about, you know, has some science behind it. And because I think with a lot of these things, guys, when when we’re talking about breathwork, we’re talking about stretching, you know, we’re talking about hydration. It’s all really basic stuff, right? There’s no, it’s not rocket science. But unfortunately, the way that we’ve kind of evolved in the Western world is that, you know, unless it has some kind of magic pill, unless it’s some kind of device, you know, we tend to just kind of disregard it. Right. And we don’t kind of take it on and realize that stack and all these things on top of each other, just how powerful it can be.

James: That’s absolutely correct. And again, a lot of things we’re talking about are free as well and readily available wherever you are, whoever you are. And so you mentioned breathwork and before my meditational do two or three minutes of breathwork box breathing to really call my body, get into that parasympathetic state and just get connected to myself. And what my body’s telling me, again, breathwork against so powerful to induce different states, whether it’s focus, energy or just clear mind. You know, it’s one of those modalities that people just really do underrated. And it is so easy to implement.

Brian: Yeah. So, you know, what’s what’s really scary is like you were talking about the signs, you know, people some people might listen to. This would be like grounding cold showers. It’s like hippie dippy stuff. But if you if you take the scientific papers from the medicine that we swallow, that the doctors give us on a daily basis and you look at the real science behind it and they show you how many people die, how many people get sick, all the side effects, you could lose your mind, you could get stress. This could cause a pancreatic collapse. Like if you looked at the science behind medicine, you’d never take medicine again. But of course, it comes in a little box from a man in a white coat. You think, well, he must have done the work. So I’ll just take this. And it’s actually the other way around.

Darren: Yeah, I think, yeah. I’m going to try not to go off on my soapbox about this, but I completely agree, Brian. I just called out on this just recently with the whole covid thing and I am so against it, like passionately against this stuff because. Yeah, I mean, particularly again in the Western world, you only have to look at what’s happened with antibiotics. You know, we’ve become used to it so much. We’ve now essentially adapted the body and we’ve become immune to it. And, you know, that has a whole host of other ramifications. You know, these superbugs are now able to get hold of us and all the rest of it. So, yeah, let’s and that could be a topic for another podcast, because I’m hugely passionate about this. And I think it’s we need to wake up and we need to stop thinking that there’s this magic thing that’s going to fix this because it’s not so. But yeah. So to come back to the structure of a morning routine, we’ve talked about the various different elements that we can put into it. 

But when whenever we change something so people listen to this that maybe don’t have a morning routine, maybe listen to what we’re saying, I think actually, yeah, maybe I need to do something about my stress or maybe that I need to consider doing some movement work to increase my mobility. Whenever we change something, it’s always uncomfortable and we always perceive it to be tough. Right. So you know, what I think all of us are saying is we’re not we’re not we’re not super humans. Right? We’ve all had to go through a process in order to kind of hone in on our morning routines. But I think what we’re saying is once you go through a process, you know, it’s profoundly impactful in a positive way on your day. But initially, when you stop, what kind of challenges do you guys have in changing from where you were?

James: Yes, that’s a really good question and even day to know there’s always a curveball, something happens that changes things pretty, very relevant for this podcast. Like I mentioned in the last episode we did, I became a father and I’ve got a 10 month old daughter. And the morning time is generally my shift as well. So whatever time my daughter wakes up, that’s that’s when my day starts. And so it could be high five, it could be half seven. And generally sleep is a hugely important factor, such as much sleep. So when she wakes up, that’s when I get up. I’ll give it as long as I can. So my morning routine has had to evolve with her. And so we now are going to stay together. I have my hydration and I make sure she gets hydrated as well. And then we actually do some, you know, development gains for her. But I’ve built it in that we’re doing her crawling and walking practice. 

But I’m calling planking at the same time and I’m actually doing my workout routine while she’s getting developments and engaging with me and having that sort of experience. And she actually finds it hilarious when I start doing burpees. So it works really well. And so and so, you know, again, lifeforce those curveballs at you, but you’ve got to adapt to that, I think in the early days are like having a checklist of everything I want you to maybe do again. I’ve never worked through the whole list, but I’ll check up a couple of them. But I know how they all fit together and that really is a good mental cure. It’s almost oh, my fridge writes this, this, this book picks three four. Keep going until I need to start the day kind of thing. But again, being adaptable is important. And again, every day now at the moment is different. But I do find that as long as you have that structure in your mind and that routine built in and you know, there’s a few foundations that you prioritize, you can fit anything in. Yeah.

Brian: And I think, you know, like I think we mentioned well, we always mention this when we talk about these kinds of things. And that’s, you know, if someone’s listening to James and listening to his whole list of things that he does, it can be very overwhelming because you might not understand grounding. You don’t know how to do breath work. You haven’t got any good salt. So then suddenly you’re like, oh, my God, these are three things I have no idea about and I’ve got to do them tomorrow morning. So what we always recommend is just start slow, you know, start very, very small. Start with one thing and that one, that one thing could be waking up half an hour earlier to give yourself this break, you know, this opportunity to do these things. So just practice waking up half an hour earlier. You set your alarm half an hour earlier or maybe you go to sleep half an hour earlier and eventually that becomes easy. You know, I’m at the stage now where, like just before I got to South Africa, I was waking up at four thirty in the morning and then the jetlag and all that kind of messed it up a little bit.

But now I always wake up before my alarm clock. Always. Yeah. So now that’s now that’s something I don’t know if I think about, you know, I know when I wake up, you know, it’s still a little bit dark, but I’m relatively sure that it’s time to get up. Yeah. You know, so once you can handle that, then you then pick the next small thing. If that’s getting some good salt and storing it like that or if that’s deciding, OK, I’m not going to switch on the TV or the radio and hear the bad news. I’m going to instead put on my favorite song, put on my favorite motivational video from YouTube. I did that for a long time, and actually was put on motivational videos from YouTube first thing in the morning. Yeah. So it’s start small, pick some things, conquer that thing, then add another one and conquer that. And then suddenly you’ve got this routine. That’s easy because it’s second nature. You’ve been doing it already for three months. So it’s super easy.

Darren: Yeah, definitely. I would agree with that. And I think the other thing is, to understand and recognize it is a process. You know, we are in this world where, you know, you click and you get a result. This is a process to follow. So don’t expect that you are going to start a morning routine next week for argument’s sake and you’re going to nail it straight away because you won’t you know, it will just be a little bit tough and life will get in the way and it’ll get a bit challenging. But if you understand the reason why you’re doing it, i.e. for long term health, longevity and stuff like that, that will always be in the back of your mind. So when things are getting a little bit challenging, you know, you can reflect back on that and you just kind of help you move on. I mean, for me right now, where I’m at, I’m kind of my age in my life. I’ve realized over the last year, actually mobility, my kind of joint health is so important as we age. And for me, that’s what spurs me on to a big part of my morning routine, it is stretching the mobility work because I want to make sure that my joint health is as healthy as it can be as we age. So I think that’s really important to understand. It’s a process.

James: I’m absolutely sure you to find out what your goal is, as you said, you know, what is your passion? What is your. From following this process, that will hopefully give you the motivation and inspiration to do it. I know you’re a triathlete and so, again, spent a long time on the bike, long time running, and things are so great that joint mobility is so important. And often the most powerful thing I do is just getting outside as well. So with my daughter wrapped up in my arms, I’ll go outside barefoot and will spend the first 10 minutes looking outside the sky, looking at nature. And it’s amazing how meditative and calming, how relaxing that is. And it’s a great way to start the day. And how easy is that as well? Just get up at five a.m. and go outside. Just go for a walk. It’s fine. And it’s amazing that one thing will just set you up for a better day, a better, better state of mind.

Brian: Yeah, I think, you know what’s what’s super interesting about that, what James is just saying about you and I guess it overflows into all the positive things we’re talking about is that it’s not whoo! This isn’t like hippie dippy stuff. If you do positive things in the morning and you go out and you’re in nature and you feel peaceful and you’re able to hold your daughter, there’s a flood of positive hormones that get released in your body. And that’s real science. That’s real science. And when those positive hormones flow through your body, you feel great. Then you go inside and you see your part that you feel great, you express love to your partner. You’re passing on those good vibes. Then you get in the car, you feel great. Maybe you’re listening to something positive on the way to work or you’re on public transport, but you’re already in the good mood because you’re in this good mood. You’re you’re you’re way more likely to deal with whatever challenges come to you that day in a positive way and then continue to feel better throughout the day. Whereas if you start with the bad news that I used to do, I would get onto the streets of London and I’d really be in a bad mood. Yeah. And then if the bus was full, even worse, because I was in a bad mood and that’s the worst mood. And then I get to work and then I’m, my God, I’m in a bad mood at work. And then suddenly it works the problem, you know. So that’s real science that I’d really like people to understand.

Darren: Yeah, 100 percent. I completely agree. And I think the other thing that I’d like to touch on next is around productivity, because I used to be, you know, after coming from the city, it was very much like he said, Brian, it was get up, get out of bed, see what car crash happened overnight on your email and your BlackBerry back in the day when we had Blackberries. And then straight away, the stress levels rise in India and you’re doing stuff right. And the perception is that you feel productive, but you’re not. And you know what? This took me about five years to get out of this habit. When I left the city I realized that I wasn’t productive at all. I was doing stuff, but I wasn’t productive. And it’s only when you start to kind of work for yourself when you are responsible for exactly what you’re doing in the outcome, do you actually realize that is the case? But my point, the reason I raise productivity is that I was very much into it even when I started working from home for myself, getting up straight down into the study, straight onto my PC, because I was an early riser, I was part of the Five AM Club. I was smashing it. Now, you know, until you start your day, right. You know, your productivity won’t be at a level where you actually achieve stuff. So I think it’d be good to get your thoughts on what your thoughts are around setting themselves up for the day and how that reflects in productivity.

James: Yes, all really valid points there. And so to you, I come from a city profession. I used to work in investment banking in the city. Long hours weren’t a very healthy existence. And as you say, I never just take breaks constantly on the go. I find out by structuring my time and more effectively by using a pomodoro approach, one working for twenty five minutes intensive work and forced time away from the screen. You come back much more invigorated, much more focused and more productive. At the end of the day, I also find a lot better to have a prioritization list and. You know, it’s always the case, the thing you don’t want to do is the thing you should do. And so again, but writing down key deliverables, I have to do that day. There’ll be one thing I have to deliver that, you know, I’ll know that that’s a critical thing that will get done first, basically, and then the rest of the agenda I’ll get to at some point maybe that day. But again, I always identify one critical deliverable that has to be done. And that’s, you know, that is time pressure for that day.

And using that approach of twenty five minute blocks of time working diligently, you don’t fatigue your mind too much. You do not get overly stressed and you give yourself time away from the screen as well, because, you know, your health is very important as well. When you’re looking at the short, narrow range of distance that is so important, you’re looking away sometimes to give you your always the opportunity to relax because they’re an extension of your brain at the end of the day. And when your eyes are constantly contractor looking at things right in front of your face, it’s going to reflect in your mind as well that those muscles are going to be tight, your brain’s going to be stressed, your rest, your body becomes tight. So by giving yourself a chance to look away, extend your vision, look into the distance, get outside, look at the color green again. We will sign maybe. But we’re looking at green and it induces a relaxation. Maybe it’s the connection with nature. But again, all these things implemented throughout the day can reinforce that productivity. Are you getting things done?

Darren: Yeah.

Brian: You know, I think I think one of the traps that we’re all fallen into in the last 20 years is thinking that when we have our phones next to us and we can we can do the email with the left hand and, you know, text message, the boss with the right hand, we think, wow, man, I’m doing well here. I’m getting the job done in the same amount of time. But the science and the research shows us you’re just doing two jobs terribly. Yeah, that’s all it is. And that’s that’s a real challenge, you know, because I’ve got two businesses that I’m trying to run. And I thought I could. I thought I could do the two of them, not necessarily simultaneously. But, you know, it’s just not true. And I’m finding in my own experience it’s not true. And I guess I echo what James said is, you know, my phone. That’s something actually we didn’t mention. And I think that is very, very important. In a morning routine, your phone needs to stay off for at least the first two hours of your morning, at least, I mean, at least an hour. Let’s be more realistic. But I’ll go for a go for it. When I wake up, I get out of bed at five. I do what we discussed up until six, six o’clock.

I sit down on the computer six to eight. There’s zero phone involved. So I don’t know, I don’t know if there’s something crazy happening. I don’t know if something’s missing because like James said the night before, I looked at my to do list and I said, OK, tomorrow morning I’m doing A, B and C, and then I’ll sit down in the morning. And as tempting as it is to check your Instagram and check your email and check your WhatsApp, I don’t switch on my phone. There’s no WhatsApp on my computer. And I’ll do A, B and C, and then at eight o’clock when I have my first break, which is when I usually need to top up my hot water, then my phone can go on. I go outside, drink some hot water and I can muck about on the phone because it does have a hormonal trigger with that as well. You know, we’re addicted to that and it’s a nice way to break up with that. You’re your session, so muck around on the phones, answer some messages from some friends, give a couple of likes on Instagram, and then once they’re part of my brain is satisfied. The phone is silent and its face down on the table. And I’m back to handle D, E and F for the next chunk of time.

Darren: Yeah, yeah. I think I think that’s important. You know, having the phone off for the first part of the day is important. Obviously, you know, we might use it for our meditation, music and all the rest of it, but I think it’s really important. I think the other part to kind of coincide with the morning routine is understanding your circadian rhythm. So what that means for people that don’t necessarily understand that is the natural way that your body wakes up, goes throughout the day and then wants to go to sleep. And so it comes back to this thing where people say there are morning people, though, there are night owls and things like that. It’s understanding naturally how your body functions. And and from what you said there, Brian, you sound very much like me in terms of I’m very much a morning person, so I’ve got really deep creative work to do. That happens between 6am and 8am. And that’s non-negotiable because that is when I will get the maximum amount of me from a functional mind perspective to get that work done. So I think that’s quite key to understanding that as well.

Brian: You know, that’s you bring up a great point there. And it’s something that I actually haven’t got to the bottom of yet. And I’d be keen to hear what you guys think about it, because on the one hand, we have people, experts telling us that, you know, an overwhelming majority of people deep into the nineties are early to bed. Early to rise, we wake up with the sun, we go to sleep with the sun, and that’s apparently an overwhelming majority. It’s true in my experience. And then we get the people that said, no, no, I’m a night owl, OK? Now, some of the experts will tell you, no, no, no. You think you’re a night owl because you stay up on the harsh artificial light. You’re mucking about on your phone until midnight. So you think, oh, I’m a night owl. I rarely get a boost. Often enough you don’t because you’ve poisoned your brain. Now there’s another Dr. Bruce, I believe his name is, who says no, we actually do have Crono types and that there are some people that do much better working at 3:00 a.m. in the morning and sleeping until midday. Now, I haven’t read his work, but what do you guys think about that?

Darren: Yeah, I, I tend to air on the side that we know, we do have a specific type to us. I believe that that potentially is how we’ve evolved, i.e. when we were children, how we’ve grown up as children, maybe what our routines were as we were children growing up, and that that kind of molds us, so to speak. But I’m definitely in the camp where I believe that you can change that and you can evolve from that. But I think it is very interesting. And again, I will always add towards what the science says, as opposed to just taking on face value.

James: Yeah, I kind of agree that I think people can have types and you have a favorite inclination to stay up a bit later, but the whole people who step on to 3:00 in the morning and say there are no that’s because there are night owls. Science doesn’t say that. So from what I’ve read about it, which probably isn’t in that much depth, but a night owl actually will go to bed at 11 pm as opposed to 10 p.m. It’s not like such a big shift, but the technological advancements we’ve made in the light and the white light. And, you know, for those who can see my screen moment, I’m going to read Environment because the sun set in the UK. This is where I minimize my exposure to my own wellbeing and I stop preparing for bed in that environment. So I think anyone who says there are night owls and they start from where I am. It’s a false claim. It’s because an artificial environment has influenced your biology, which unfortunately is probably compromising your sleep quality and your health.

Darren: Yeah. So so, I mean, that brings us quite nicely. And obviously the subject of today’s podcast is around morning routine. But equally, I believe that an evening routine is as equally important to set ourselves up for sleep. Now, obviously, we’ve got you guys some red light rising on and you’ve got your blue light blocking glasses on. So let let’s start there and see that it will help people that haven’t listened to the other episodes of you guys. So what is your kind of routine for the evening?

James: I know Brian’s got a really powerful routine, so I think I think he should lead on this one,

Darren: Go for it.

Brian: Well, it’s open with the caveat that you need to start slow and start small, because especially if you’ve got a family, you’re living in a city, you’ve got a million things to do. It’s not. It’s not, it’s not. It’s very difficult for a family environment to replicate the environment that I do because I’m a single man and I’m completely in control of how I spend my time. So that being said, you touched on this as well, Darren, that the goal, in my opinion, of health optimization, one of the goals is that we need to realign our circadian rhythm to the natural cycles of nature, because most of us would function better if we rose with the sun or near enough. I know it’s tough in the winter and went to bed with the sun or near enough. So what I tend to do in my environment is I will go about my day and then as the late afternoon comes throughout. So let me let me just backtrack a little bit. To use your sleep habits starts as soon as you wake up your sleep preparation starts as soon as you wake up. So what we’ve discussed with the grounding and getting the natural light and waking up your body and you’re making sure your body knows it’s daytime, that’s that’s the first step to getting good sleep. Your body has to know it’s daytime in the beginning of the day, because then then there’s that big 12 hour period where your body goes through all these processes.

You’re not conscious of them, you’re not aware of them, but your body is doing its own checklist, going, OK, liver, done, pancreas, heart, lungs, stomach, digestion, muscles. It’s going through all of that and it takes roughly 12 hours. And then we need to then signal to our bodies as well at the end of the day that now at the end of the day, now it’s time to sleep. So what I do is I will get sun throughout the day because the sun changes color through the day. So I get the sun on my skin and in my eyes just for a few minutes, multiple times throughout the day. And that’s that’s helping my body time, what time is, because our bodies have evolved to absorb certain colors of light at certain times of the day. So our body works on a bit of a clock like that. And then around sunset, I’ll do my red light therapy because at sunset, usually there’ll be some lovely oranges and reds in the sky. So that’s a great time to do the red light therapy because that’s the red light is that same signal. So your skin and your brain is like, wow, there’s that red light. I’ve had my 12 hours of daylight. Now is the red light. It must be sunset. That’s the message I want to send to my body.

And then after the red light, the sun is going down and that’s when I start to eliminate as much artificial light as possible, because in terms of red light therapy in the evening, it’s very, very beneficial for you for many other reasons. But in the context of the circadian rhythm, you don’t want to have artificial light after your red light therapy in the evening because it’s almost like you’re going backwards in time because your body expects it to be sunset. Then you’ve lost yourself with some Netflix or some Facebook and you and your brain is like, whoa, whoa, whoa. Wait a second. Is it that midday again or is it sunset again? So this is when I minimize my artificial light. So there’s a number of ways you can do this. There’s programs you can put on your phone and your computer if you have to use your phone in the evenings, there’s this block, these blue blocking filters for all sorts of devices. And then there’s also your ambient lights, you know, so most of us are surrounded by modern technology, very, very bright, overly blue like that, which surround ourselves with. So we should do our best to minimize that, you know, turn the lights down. If you don’t need them, turn them down, turn them off, get the candles out. If you’re lucky enough to have a red light therapy device, use that as ambient light. They’re very, very bright. So you decide which is your living space for the evening and the switch on that bright red light. And then when you’re in your area surrounded with red light, that does not disrupt your circadian rhythm. You can still function. You can see what you’re doing.

You can do some chores or whatever, and you can do that in the red light. Something that you can also do to further mitigate the effects of the blue light is where blue blocking glasses, like you mentioned, James and I are wearing red light rising does incredible quality blue blocking glasses now. So we wear these. We made them and we sold them because we were wearing them and we realized how important they were. So that’s further saving the blue light from going into my eyes. And then it’s all about calming down in the morning. You want to be energized and awake and excited, but in the evening. So the red light and eliminating that artificial light, you know. He starts to calm down if you get the opportunity to experience some red light in your ambient environment or sitting in front of a fireplace or getting a load of candles around you. Yeah, almost all of us will just go, oh, yeah, that’s nice. And you start to relax. You spend less time and your devices, you turn the TV or maybe put some nice music on you just relax and a nice warm cup of tea. And then that’s that’s like I imagine that’s like turning the volume down. So I’ll exist in this red light for a couple of hours and then just before bed I’ll be in my bedroom.

Just red lights, no devices, no artificial light, no nothing. I might listen to a little bit more of my audio book or something similar to just I’ll get into bed and I’ll just relax and enjoy my time on the bed and just slowly drift off into sleep. Something I really like doing is actually having a cold shower before, you know it does. I know that sounds horrendous in the northern hemisphere, but cooling the body down, like getting the core temperature to lower just before bed, it just helps you slip into a deeper sleep a lot quicker. Yeah, so that’s something I do as well. And another easy one. Well, I think it’s easier to take some planning, but is also to have dinner as early as possible. Yes. If you go to bed on a very, very empty stomach because that’ll also just help you sleep deeper into sleep. And then, of course, when you’re ready to sleep, you need a pitch black room. I switch off all the electricity in the room, all the outlets unplug everything. There’s no buzzing or weird droning noises. Everything is switched off.

I try to black out the room as much as possible, but because I travel a lot, sometimes I find myself in an Airbnb and you get there and you realize they’ve got bloody lace as curtains and street lights coming in. So now I sleep with big eye covers, sleep mask. I sleep with a big sleep mask on. I taped my mouth shut as well, which is something we might have to get into another time. Yeah. And at least at least in all, the light is blocked in my eyes and I’m in pitch darkness. I sleep like a baby.

Darren: Yeah. Yeah. I think that’s great. I think that’s a perfect routine. Couple of things I want to add as well before we ask James what his is. So I’ve got two things that I do, which is no caffeine after 2:00 PM because caffeine is a stimulant and it takes roughly about eight hours to actually get processed through your system. And the other thing that you mentioned, Brian, about not eating before you go to bed. So I’ve done a little test on this, actually, with heart rate. And really, you know, you don’t really want to be eating anything the three hours before you actually go to bed, because what happens is the digestive system in your body actually takes that time. It takes three hours for it to digest all the food and then the body to calm down and then your heart rate to drop. If you’re eating within that window, what happens is you just go this distance and your heart rate is elevated by at least ten beats per minute. Now, people listening to this might be thinking, well, that’s nothing. But actually it does affect how you fall asleep and then it affects the quality of your sleep. And, you know, like you said, that’s a whole other taping in your mouth shut. And all that kind of stuff is a whole other kind of thing that we could talk about in terms of sleep hygiene. But, Sir James, what’s your routine?

James: So fundamentally, it’s not too dissimilar, but I think, again, same with Brian, my sleep routine starts 12 hours before my bedtime, so I make sure I get that red light in the morning, bright blue light exposure, get outside, get nature and that bright looks in my eyes. So the melatonin cycle actually takes 12 hours to go through a complete cycle. So when you get blue light in the morning, that shuts off your melatonin and increases serotonin agitation by 12 hours to go through its processes and then get ready for melatonin release at night so early you can get a blue light exposure in the morning, the better primed you are going to be for sleep at night. So something very secure from getting as much daylight in the morning and then throughout the day as well to make sure my body knows what time of day it is. Similar to caffeine off as soon as I can. Recently it might be a bit disruptive because of my daughter. And so I do actually allow myself until 4pm recently to have an extra coffee, maybe if I am struggling a little bit. And then also, as you go into the evening, same with Brian, I shut off your lights. I’ve actually got like a red light bulb in my bedside lamp. And I generally also have a cool shower before bed.

And I’m wearing my blue Blocher’s. I’m wearing them now. It’s obviously five o’clock as the sun sets. I’m wearing our kind of day designs, blue blockers. I’ve got red and blue blockers which block a hundred percent of blue and green light. So I’ll wear them from about nine p.m. onwards. Toxic pads on for ten, ten thirty. Yeah. And again, I’m making sure that my room, my bedroom’s a cool temperature. So. So your body needs to have a thermal dump in order to get into that deep sleep. And so again, I find that I do see quite hot and so I really sleep with a cover covering my whole body. I’ll just have one leg in or just half my body in. And to allow my body to have that cool exposure. I also have a device called a chilly powder, which cools progress. So I’m particularly warm evenings and especially in the summer, I find that really effective a drop in your body temperature. And for me, there’s a massive correlation between blocking blue light and cold, having a cool environment and my deep sleep, which is the critical sleep for recovery and regeneration. And so I do ensure that my environment is as cool as possible.

Darren: Yeah, yeah. I mean, that’s yeah, that’s fantastic. I think the temperature is really, really important in the room as well. And I’ve actually just taken this year. I know you know, James, James and I are in the UK. Unfortunately we’re not in South Africa. But, you know, having in the winter, we tend to crank up the heating because we want to be warm. But actually, that’s not the ideal environment. When you go to sleep at night, you want to have a slightly on the cooler side and throughout the night as well, I would argue, to kick it so you can get that good quality sleep. So, guys, we’ve gone over quite a lot there and we’ve come up with quite a few things that people could consider doing for a morning routine. But before we wrap it up, what five key points would you recommend that the guys listening to this today could take away to start implementing into their morning routines?

James: Five is quite a big list, I think. I think the key thing is to be prepared if you’re thinking about what you want to achieve, what’s your end goal? Get motivated to do it, get you get things ready for the morning, which, you know, if you want some salt on the side of the glass waiting for you, make sure things are prepared and you’re much more likely to execute your plan then. And that’s point number one is just be prepared. Second place to do everything all at once, as Brian said, start with one thing. If it’s getting outside barefoot and just getting some daylight, that’s going to help you fundamentally not only have a better day, but a better night’s sleep as well that evening. So start small, such as the five, 10 minutes every morning, to get a natural exposure to nature. And that in itself is going to really set you up for a really strong mental day as well. Yeah, the first thing I say is, respect, light and the power of it. You know, that’s going to be, you know, arm in arm with getting outside as well. 

But if you were, that’s light and the power it has on your body to control your energy, to control your hormones. Then again, you know, you can understand how to use it for your advantage, whether that’s the pep you up using blue lights to get ready for the day, have a really full of energy for the day, or to wind down with red light in the evening and to protect your your eyes and your mind from being signaled in the evening by having blue light exposure. So respecting light is my number three. I think those three are probably quite powerful. And again, I have to try and see if he wants to add any additions to that. Yeah. Or if he wants to build on them.

Brian: Yeah. I mean, that was something that I would have said as well. Exactly the same thing, you know, like, like James said that planning is very trendy now to call it journaling. Journaling is amazing. And we actually didn’t mention it in this episode yet, but it’s journaling and writing down in the morning. Well, I think writing that in the evening, what you’d like to get done the next day so that you can see it. And the last thing before bed, you know, good job. I do a job because Steve, the message, Sam, whatever it is, and then that you kind of go to sleep with an empty mind and then you wake up in the morning and you have those goals, those big challenges already ready to go instead of thinking. Fifteen minutes. Oh, jeez, what should I do? Get what I had to do. Then you have to switch on your phones, check your emails. So you know, the journey and the planning is very important and you know, and cold getting cold. You know, the cold showers I think work beautifully for the morning and the evening because cold is one of those things where ironically, if you take a cold shower in the morning, it energizes you. And if you take a cold shower at night, at night, it puts you to sleep, you know, and that I think it goes my theory is that it goes hand in hand with the lights, like, as James said, because if you take a cold shower in the morning, but then you’re exposed the bright light, your body knows it’s daytime, so it uses a cold shower to energize you.

But then if you take a cold shower at night and then it’s only red light or darkness, your body knows what it’s bedtime. So then then it helps lull you into that deep sleep. And then the movement, I guess it would be that would be the next priority there is to you have to because think about it, you’re lying down for eight, hopefully eight hours a night and do it in your body, settles all the blood flow. It kind of doesn’t stagnate, but a lot of it tends to settle. That’s why you’re a bit puffy in the morning and joints are achy and things feel inflamed. It’s because everything’s settled overnight. So as soon as you can move around, I mean, you can dance. If you want to dance, you can stay at a boxing club. A lot of people are into rebounders. The small trampolines just jump up and down, you know, skipping the great one or a little workout. The animal flows, the spinal waves. That movement is very important because not only does it get all the fluids pumping, it gets the pumping and the detox happening. It also stimulates those wake up hormones, you know, and it’s and it gets the brain and the muscles pumped and working.

Darren: Yeah, definitely. I completely agree with that. I think the moving element is something that we’ve lost because, you know, we might go from a horizontal state to a seated state to getting out of the house, going into another state. If we get in the car, we get on the train, then we might do a very short walk up to an office when we were in offices or to the home office and sit down again in that state where it’s not ideal for a joint house and stuff like that. So, you know, for me, I’d say this is my biggest thing about 2020 is about joint health and movement. I just think it’s so self overlooked and so important. And, you know, you only have to look like James, you can probably relate to this with your little one, how they can so freely move when they’re like eighteen months, two years old, you try and get a thirty or forty year adult to do what they do. There’s just no way, you know, and that’s so important. It’s been proven again in. Science for longevity, the way that we’re able to move will help us in later life. So, guys, it’s been a really fascinating talk again. I love having you on the podcast. But before we go, is there anything that I didn’t ask you that you feel I should have asked you which would benefit listeners?

James: I think, from my perspective, has been really enjoyable to be on, thanks to you. And I think it’s been really comprehensive as well. And Brian, is there anything you think you want to add?

Brian: Yeah, something I actually never mentioned there, which I’ve been into for a long time. But it takes a little bit of discipline to remember that I use something called binaural beats, OK, which is it’s for those people that haven’t heard. It’s playing certain frequencies just from your phone. You know, you bought your downloaded app, you get a binaural beats app and you have to use earphones because it plays at certain frequencies. It plays a different one through the right ear and it plays a different one through the left ear. And the science is that your brain can only hear one frequency at a time. So when it gets to frequencies, it’s it’s you know, it’s here’s the difference between the two. Yeah. So they’ve apparently been able to isolate what frequency you need to be hearing to stimulate creativity or calmness or concentration or deep meditation or relaxing for sleep. So I really it really works wonderful for me. It helps me if I need to concentrate. I put the binaural beats on them and I hit the emails. But then equally, if I need to relax at night, I put the Bunyoro beats for sleep on and then I lie in bed. It’s weird, like humming noise, but for me I can instantly feel it. It’s like my brain cracking an egg in a frying pan and it just relaxes. So now it’s just something I highly recommend to everybody.

Darren: Yeah. That’s awesome. That’s really, really good. Yeah. Thanks. I have heard of that. I’ve never tried it so I’ll give it a try. But ten guys before I let you go, how can people connect with, you know, red light rising. If you got any new stuff coming out, what can you tell us on how people can connect?

James: So the best place to start is probably our Instagram channel, which is @RedLightRising Again we put out a lot of educational and hopefully inspiring information as well. I want you all to find myself and Brian’s personal accounts. And we talk a bit more on our own personal challenges about, you know, our routines and what we’re doing day to day as well.  And also our website, www.Redlightrising.co.uk is where you’ll find all our products. So as you’re aware your red light therapy is our staple, that’s what we found with experts like hygiene and your like for performance is also a passion of ours. So we’ve just launched our new blue blocking glasses, which our third party tested by the Light Industry Association. So in our opinion, they are the best glasses on the market for performance and hopefully for fashion as well as to go offensive with the red lenses. We’ve also actually, because Brian is so passionate about it, we’ve started stocking Redmond real salt as well. 

So when the UK distributors for that salt and we we’ve also always got a few ideas and a few new products in developments that we think can really enhance people’s performance and recovery. We’re looking into home lighting at the moment. So when well, I’ve got my background. I know it is a bulb that I use for ambient lighting. But again, you can control the looks of the light and also the color of the light. So, again, you can change the light. Color depends on your circadian rhythm and the time of day. So look out for these new things coming. We’re always trying to, you know, bring the highest quality and most effective products to market.

Darren: Yeah, I also know that sounds fantastic. So, yeah, guys, go and check out Red Light Rising on Instagram, check out their website and then the Redmond salt as well. Guys, thanks very much for coming on the show again today. And I’m sure we’ll have you back on again and maybe we’ll use the topic of sleep or something else next time.

James: They’ll be fantastic.

Brian: Thank you so much Darren

Darren: Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoyed today’s episode, please hit subscribe. And I would really appreciate it if you could leave a review on iTunes. All the things mentioned in the episode will be in the show notes and a full transcription is over at fitterhealthierdad.com