Your brain doesn’t know what time it is. It only knows what light it’s seeing. If your nights are filled with bright LEDs and a glowing phone screen, you may be training your body to stay “on” long after sunset, suppressing melatonin and throwing off your circadian rhythm.

I sit down with James Swannick, former ESPN anchor and founder of Swannies blue light blocking glasses, to get clear on what blue light actually is, why it’s healthy from the sun during the day, and why artificial blue light at night can be such a sleep killer. We talk about the difference between filtering light in the daytime versus blocking it at night, why lens quality matters, and how many cheap “blue blocker” options don’t truly block the spectrum that impacts sleep. You’ll also hear practical lighting ideas you can use tonight, from lowering overhead lights to creating a warmer bedroom environment.

Then the conversation widens into another powerful lever for longevity and mental health: alcohol. James shares how a simple 30-day break from drinking turned into an alcohol-free lifestyle, along with the ripple effects he noticed in weight, mood, focus, relationships, and productivity. We also get into what makes change stick: supportive friends, daily movement like 15,000 steps, coaching, and building a lifestyle that feels like a choice instead of a punishment.

If you want better sleep, steadier energy, and a clearer mind, hit play. Subscribe, share this with a friend who scrolls at night, and leave a review on Apple Podcasts so more people can find the show.