Episode Summary:

Welcome to the first full episode of Your Body is a Garden! In this foundational deep dive, Sydney explores the circadian rhythm - your body’s internal clock - and how syncing with natural light and darkness can dramatically improve your sleep, mood, energy, digestion, hormones, and even gut health. 🌞🌙

From the science of light exposure to real-life routines and shift work survival strategies, this episode is your guide to reclaiming your rhythm and reconnecting with your body’s innate wisdom.

In this episode, she covers:

🌅 What circadian rhythms are and how they affect nearly every system in the body

🌞 The power of morning light and why it's free medicine

📱 How blue light messes with your sleep and health — plus practical fixes

🍽️ Meal timing and how your gut and metabolism follow the sun

💡 Why darkness matters just as much as light

☀️ Vitamin D basics — when and how to get it from the sun

🦠 The skin-gut-light connection and its impact on the microbiome

🧴 Safe sun practices that avoid burns but optimize benefits

🧠 Shift work survival tips for those working outside the 9–5

🌱 Daily rhythm rituals to support long-term health

Sydney also shares her personal story of working in dark environments and how intentional light exposure transformed her mood and energy.

✨ Mini Takeaways:

- Aim for 30 minutes of sunlight in the first hour of waking- Use blue light blockers and warm lighting at night

- Try the 3-2-1 Rule: stop eating 3 hrs before bed, stop drinking 2 hrs before, and screens off 1 hr before

- Eat your largest meals earlier in the day

- Prioritize grounding, even for a few minutes

To support my daily sunlight exposure and vitamin D optimization, I use the dminder app, which tracks sun exposure and estimates vitamin D synthesis based on location, time of day, and skin type.

💌 Stay Connected:

Follow Sydney on Instagram & TikTok: @yourbodyisagarden Sign up for the Wellness Circle newsletter: www.yourbodyisagarden.com

Click here for sources mentioned in this episode.

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