Blue light hacks: glasses and bulbs

Your phone, your lighting, and your WiFi can mess with your sleep and energy more than your diet, and this episode shows you the simplest fixes that actually move the needle. 

-Watch this episode on YouTube for the full video experience:https://www.youtube.com/@DaveAspreyBPR 

-Grab a generous discount from BONCHARGE by using code ‘DAVE’ on your next purchase: https://boncharge.com/ 

Host Dave Asprey sits down with Andy Mant, Co-Founder and CEO of BON CHARGE, and Katie Mant, Co-Founder and Chief Visionary Officer, to unpack how modern light, WiFi, and nonstop screen exposure are quietly shaping your sleep, hormones, and energy. After facing their own struggles with fatigue and poor sleep, they built BON CHARGE around science-backed biohacking tools designed to improve sleep, recovery, and overall wellness. 

They start with blue light at night and content overload, why light acts as biological information, and how simple changes like wearing blue light blocking glasses before bed can shift your circadian rhythm. The conversation moves into EMFs, native versus non-native frequencies, and what happened when they lived in an apartment flooded with WiFi and 5G. Dave shares his DEXA scan showing about 15% lower bone density where he used to carry his phone and explains why he now limits direct exposure. 

You’ll also get a practical breakdown of red light therapy and PEMF, including the difference between visible red and near-infrared light, how dosing affects results, and how mat-based PEMF is used to support relaxation and recovery. This episode stays grounded: you do not have to give up technology, you just have to learn how to hack your environment so it works for your biology instead of against it. 

You’ll Learn: 

• Why blue light at night can disrupt sleep and circadian rhythm 

• How light acts as information that shapes hormones and metabolism 

• Practical EMF reduction strategies you can test immediately 

• The difference between native and non-native EMFs 

• Red light vs near-infrared light and how each is used 

• Why dosing matters with red light therapy 

• What Dave noticed on his DEXA scan after years of carrying a phone 

• How PEMF mats aim to support relaxation and recovery 

Dave Asprey is a four time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living. 

Thank you to our sponsors!  

• BEYOND Conference 2026 | Register now at https://beyondconference.com/ with code DAVE300 for $300 off 

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Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. 

New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. 

Keywords: blue light sleep, red light therapy benefits, EMF health effects, 5G radiation health, WiFiradiation exposure, circadian rhythm sleep, PEMF therapy mat, pulsed electromagnetic field therapy, near infrared light therapy, biohacking sleep optimization, mitochondrial ATP production, airplane mode at night, low EMF devices, Dave Asprey biohacking, BON CHARGE red light 

Resources:   

• BONCHARGE Website. Use Code ‘Dave’ For A Discount: https://boncharge.com/ 

• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/ 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

• Danger Coffee: https://dangercoffee.com/discount/dave15   

• My Daily Supplements: SuppGrade Labs (15% Off)   

• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)   

• Dave Asprey’s BEYOND Conference: https://beyondconference.com   

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated  

• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/ 

• Upgrade Labs: https://upgradelabs.com   

Timestamps: 

0:00 — Introduction 

1:23 — Blue Light and Content Consumption 

2:31 — Light’s Impact on Health 

4:18 — EMF Awareness and Mitigation 

9:16 — Living in EMF Hotspots 

13:43 — Native vs Non-Native EMFs 

15:23 — PEMF Therapy Benefits 

17:02 — EMF Protection Products 

22:02 — Bone Density and Phone Placement 

25:36 — Red Light Therapy Introduction 

28:06 — Red Light Science and Wavelengths 

31:00 — Red Light Dosing and Frequency 

35:46 — Hair Growth and Red Light 

40:15 — PEMF Technology Explained 

46:39 — Closing and Resources 

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