<p>Blueprint - https://www.sarahkleinerwellness.com/offers/2oECuhhC/checkout<br>MyCircadianApp- https://get.mycircadianapp.com/cXOl/SARAHSubstack - https://open.substack.com/pub/sarahkleinerwellness/p/spring-equinox-reset-my-personal?r=5eztl9&amp;utm_medium=iosProtocols - https://www.sarahkleinerwellness.com/offers/LeHz9xne/checkout</p><p><br></p><p>Sarah Kleiner shares spring-focused circadian and lifestyle guidance for supporting metabolism and skin as daylight increases, addressing FAQs after the time change. She recommends morning strategies for those up before sunrise—hydration, light movement, grounding, a protein-and-fat breakfast, and optional brief red light therapy—plus getting outdoor light as soon as possible and using her Circadian app’s lux session timer. She discusses researched morning lux thresholds and emphasizes low evening lux (under 10) and a dark sleep environment to protect melatonin, along with keeping food about three hours away from bedtime. For skin and vitamin D, she advises gradual, sequential sun exposure (sunrise through UVA/UVB), building a “solar callus,” using the app’s vitamin D timer, and avoiding burns, with notes on nutrition, astaxanthin foods, shade benefits, and optional cold exposure.</p><p><br></p><p><strong>THE BIO-INDIVIDUAL BLUEPRINT: </strong><a href="https://www.sarahkleinerwellness.com/offers/2oECuhhC/checkout" target="_blank" rel="ugc noopener noreferrer"><strong>https://www.sarahkleinerwellness.com/offers/2oECuhhC/checkout</strong></a><strong> </strong></p><p><br></p><p>_________</p><p>Sponsored By:</p><p><br></p><p>→ VivaRays | This episode is sponsored by VivaRays - VivaRays Blue - code YOGI <a href="https://vivarays.com/" target="_blank" rel="ugc noopener noreferrer">https://vivarays.com/</a> </p><p><br></p><p>→ Troscriptions | For an exclusive offer, go to <a href="https://troscriptions.com/discount/SARAHK?redirect=/collections/troches-for-energy/products/justblue&utm_source=newsletter&utm_medium=email&utm_campaign=sarah_kleiner_wellness_2025_11_02&utm_content=periodic_release" target="_blank" rel="ugc noopener noreferrer">https://www.troscriptions.com/SARAHK</a> for 10% off your first non subscription order.</p><p><br></p><p>→ Organifi | For an exclusive offer, go to <a href="https://www.organifi.com/SARAHK" target="_blank" rel="ugc noopener noreferrer">https://www.organifi.com/SARAHK</a> for 20% off your order.</p><p>_________</p><p>Timestamp:</p><p><br></p><p>00:00 Red Light Office Prep</p><p>00:49 Podcast Intro and Disclaimers</p><p>03:28 Time Change Morning Strategy</p><p>05:14 Pre Sunrise Routine Tools</p><p>08:06 Lux Timer and Light Breaks</p><p>10:04 Lux Thresholds Explained</p><p>14:42 Light Boxes Pros and Cons</p><p>17:56 Spring Skin Sun Prep</p><p>19:43 Nutrition and Burn Risk</p><p>23:01 Sequential Sunlight and UVA</p><p>26:48 Metabolism Skin Benefits</p><p>28:01 New Topic Methylene Blue</p><p>28:26 Methylene Blue Use Cases</p><p>29:12 Cellulite as Energy Loss</p><p>30:59 Spring UVB Vitamin D Basics</p><p>32:44 Microdosing Sun Exposure</p><p>34:23 UV Index and Skin Type</p><p>36:00 Blue Blockers Reality Check</p><p>37:27 Cold Plunge for Melanin</p><p>40:16 Shade Infrared Office Fixes</p><p>43:20 Evening Routine and Eating</p><p>45:35 Lux Rules and Glasses</p><p>49:56 Sleep Debt and Body Clocks</p><p>51:28 Programs and Final Wrap</p><p><br></p><p>——— </p><p>This video is not medical advice &amp; as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!</p><p>________________________________________</p><p>Get all my free guides and product recommendations to get started on your journey!</p><p>https://www.sarahkleinerwellness.com/all-free-resources</p><p><br></p><p>Check out all my courses to understand how to improve your mitochondrial health &amp; experience long lasting health! (Use code PODCAST to save 10%) -  https://www.sarahkleinerwellness.com/courses</p><p><br></p><p>My free product guide with all product recommendations and discount codes:</p><p>https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJI</p><p><br></p><p>Free Webinar on Light &amp; Health (includes free light bulb guide) - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinar</p><p><br></p><p>Get Early Access to Podcast Episodes &amp; my Seasonal Food Course + UVB+Red Light Therapy course for free -  https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&amp;utm_campaign=post&amp;utm_medium=web&amp;showWelcomeOnShare=true</p>