One of the things I missed most whilst being in the jungles of Asia: listening to @richroll podcasts. If you dont know him yet he's a vegan ultra-marathon athlete who reinvented his live completely around the age of forty. He runs a weekly podcast and covers a huge range of topics in the realms of health, nutrition, sports, mental health, meditation, cutting edge science, productivity, success - you name it. I have to admit his podcasts have brought a huge body of knowledge into my life. I was completely hooked on them - whatever I did around the house - be it cleaning, washing dishes, prepping food - I'd always be listening to a Rich Roll podcast. Now, back from Asia after 18 months, I was thrilled like a child on Christmas day looking at all the podcasts awaiting for me, I didnt know what to choose first?! I opted for my fav guest on his show - Dr. Rhonda Patrick, with a Ph.d in biomedical science her life motto is 'eat clean live dirty', her second podcast on the show changed my life completely when she explained the link between living dirty (not washing your produce, exposing yourself to dirt, quitting the use of hygiene products and their link to gut health and ultimately overall health) Now from the latest podcast: Every little thing on the planet lives according to its circadian rythmns, which are basically physical & behavioural changes that follow a 24-hour cycle according to day & night patterns. For ideal health, we need 7hrs (!) of sun exposure, whats also important, from the moment we wake up. Turns out 20% of our hormones are dependant and exclusively turned on by early morning sun exposure! This highlights the need to live in the tropics where sun exposure is so easy all year round, but wherever you are 2 hours a day outside is a minimum. Studies have proved that with optimal 7hr sun exposure, the cortisol levels the next day drop by 20%! (Cortisol being the stress hormone, high levels cause weight gain, disrupted sleep, depression, inflamation & much more [if only everyone knew you need sunshine for weightloss?!]) Humans are not meant to live inside! Go get your sun, kickstart your anti-inflamatory genes, its Sunday morn, you have no excuses!