Here’s September's roundup, where you can revisit your favorite posts and catch up on the ones you missed.

This is also a great time to send me feedback! What did you enjoy? Do you have any suggestions for what I could do differently and better? Is there a topic you would like to see me cover in the future? Let me know!

Here are September’s posts:

1. 🪶 How to structure your ambient light/dark cycle for stronger circadian rhythmicity

   Naturally Natural

   Circadian rhythmicity 🏙

   Hi, I am excited to share an awesome-yet-overlooked angle on natural living through this newsletter📧. The angle is "personalized control over ambient environment." If you know anyone who may be interested in this topic, please share this newsletter with them. Here is the link…

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   2 years ago · 2 likes · Nikko Fujita

2. 🪶 How to improve crew endurance for 24-hour teams

   Naturally Natural

   Worse-than-drunk 🤯

   Hi, I came across a Navy handbook that used the words "worse-than-drunk" to describe the performance of sailors in a state of circadian disruption. Thankfully, there are field-tested schedules to prevent this. Here are the rules: nightshift is between 3-6 hours, never more…

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   2 years ago · 2 likes · Nikko Fujita

3. 🪶 How professionals use darkness to treat mental illness

   Naturally Natural

   Save a life 🌕

   Hi, Most of us know someone who suffers from mental illness, and count ourselves fortunate if we ourselves don't suffer. Light Pollution and Mental Health I read a paper linking nighttime light pollution to the rising incidence of mental illness, and want to share it far and wide, because it offers a freely available salve: nighttime darkness…

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   2 years ago · 2 likes · 1 comment · Nikko Fujita

4. 🪶 How to make your fasting routine more effective

   Naturally Natural

   Improve your genome🧬

   Hi, Circadian fasting is a popular topic these days, and for good reason! Fasting for the 2.5 hours before bedtime🛏 (and through the full sleep window😴) improves body composition. You can boost this effect by also: resting (not exercising) dimming the lights (less than <3.0 lux, or <1.0 lux for more light-sensitive people—that’s as bright as the full moon, or a single candle flame…

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   a year ago · 2 likes · Nikko Fujita

5. 🪶 How to boost your Vitamin D levels without risking your heart

   Naturally Natural

   Useful jargon📕

   Hi, I prefer layman's terms for understanding the relationships between lifestyle and science. But sometimes, we need that scientific mumbo jumbo. For example: Endogenous: arising from within Exogenous: arising from outside These words allow us to understand the differences between solar-derived🌞 and bottled💊 Vitamin D…

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   a year ago · 2 likes · Nikko Fujita

And annotated citations for all posts are here:

Naturally Natural

Citations 🗃

Alkhatatbeh, B., Asadi, S. (2021). Role of Architectural Design in Creating Circadian-Effective Interior Settings. Energies, 14, 6731. This review of 128 papers concludes that architects and interior designers have significant power to positively impact mood, health, and wellbeing of building occupants by designing for proper visual and non-visual light cues around the 24-hour day…

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2 years ago · 2 likes · Nikko Fujita

Cheers!

Nikko