As winter approaches in the North, the days get shorter, the skies darker, and for many of us, our energy, mood, and health start to dip. In Part 1 of a 2-part special of Sunlight Matters, Dr Roger Seheult joins Dave and Georg to share science-backed tips to help you stay healthy, energized, and resilient through the long winter nights.

From understanding the hidden power of infrared light to simple daily routines that boost your immune system and mood, this episode is packed with practical advice for winter wellness—even when it’s cold, cloudy, and grey.

🌟 What You’ll Learn:

• Why spending just 15–20 minutes outdoors (even in cloud cover) can boost your mitochondria and mood
• How to make your indoor environment healthier using incandescent bulbs or even a simple fireplace
• What types of clothing still let infrared light through—and why that matters in winter
• The truth about vitamin D, UV exposure, and whether supplements or food sources are enough
• City dwellers: how to find hidden patches of winter sun between buildings and trees
• The surprising benefits of saunas, cold plunges, and honoring your body’s slower winter rhythm
• Why old wisdom—like afternoon walks and letting in sunlight—might be good for us

☀️ This episode is all about resetting your relationship with winter—with strategies that cost little or nothing but make a big difference. Whether you're fighting the winter blues, looking to boost your energy, or just want to stay well, these are the seasonal habits your body has been craving.

📲 Listen now and build your personal toolkit for surviving (and even enjoying) the darker months ahead.

In this thought-provoking episode of Sunlight Matters, we travel across Europe to explore how daylight access, sunlight rights, and urban densification intersect—and often clash.

Joining us are three brilliant minds working at the forefront of daylight analysis and sunlight legislation:

🌞 Mina Gaarder – A Civil Engineer based in Norway who recently completed a master’s thesis on daylight in dense urban areas, comparing regulatory frameworks in Norway, Sweden, the UK, and the U.S. She brings a research-driven lens to how daylight affects housing quality, health, and urban form.

🌞 Susanne Höglin – Stockholm-based building permit architect and former case manager at Stockholm Municipality. Now working at ACC Glas och Fasadkonsult, she investigates how urban densification affects daylight access in existing buildings and how legislation is keeping pace (or not).

🌞 Eftychia Stamataki – Architect and energy-efficient buildings expert, originally from Greece and now based in Stockholm. At ACC Glas och Fasadkonsult, she leads projects on daylight and sunlight studies, as well as thermal comfort, and advocates for the better integration of sunlight in early-stage urban design.

Together, we unpack:

• 🌇 The difference between daylight and sunlight—and why it matters
• 🏙️ How shadow mapping tools like Shadowmap empower citizens to challenge poor planning
• ⚖️ Why laws protecting existing building light access missing or weak in many countries
• 📐 How older urban codes used geometry to protect sunlight—and what we’ve lost in the digital age
• 🗣️ Why public education and democratization of urban design are vital to fair development

If you're interested in sunlight analysis, urban planning best practices, or want to understand how sun exposure impacts health and housing quality, this episode is for you.

🔦 Don’t miss this deep dive into the bright side of building cities better.

In this episode, we are joined by David Herrera, better known online as The Solar Athlete, who brings a unique blend of engineering, biology, and real-world coaching to the conversation.

From his backyard in high-altitude Wyoming, David shares the incredible journey that took him from world-class powerlifter and oilfield technician to a leading voice on circadian biology, light hygiene, and solar optimization for human performance.

In this episode, we dive into:

☀️ Why sunlight exposure is the most overlooked tool for boosting vitality, performance, and sleep quality
🌡️ How cold and solar exposure work together to regulate metabolism, brain function, and melanin repair
📶 What happens when you're living next to a cell tower, and why EMF awareness is critical to long-term health
🏠 The role of melanin as a biological semiconductor — and how to use it like solar tech for your body
🧊 Simple, science-backed winter protocols to stay tuned to natural rhythms — including outdoor exposure, infrared light, and the surprising benefits of staying cold
💡 Practical strategies for working with — not against — the seasons using light, timing, and indoor environment tweaks
🏙️ And why sunlight analysis, shadow mapping, and smart home orientation should be a priority in architecture, urban planning, and real estate design

Whether you’re an athlete, architect, health hacker, or someone trying to shake off the winter blues, this is your blueprint for living in alignment with the original energy source of life: the Sun.

🔥 Tune in and discover how to create your own seasonal protocol, master light exposure, and reclaim the natural intelligence of your biology, One Sunrise at a Time.