Heart to Heart Podcast: Dr. Alexis Cowan (Melanin Monroe)

Guest Introduction

Guest: Dr. Alexis Cowan (also known as Melanin Monroe)
Host: [Not mentioned]
Background: PhD from Princeton in metabolism research, private practice, post-doctorate at UPenn, interest in environmental impacts on health and disease
Recent Transformation: Following Dr. Jack Cruz's work on light and circadian biology since April 2023

Education: PhD at Princeton, post-doctorate at UPenn
Research Focus: Effect of dietary inputs on tissue metabolism (e.g., ketogenic vs. high-carb diet)
Private Practice: Works with athletes, high-performing individuals, and those disenfranchised with standard medical approaches
Personal Health Journey: History of weight issues, eating disorders, IBS, interest in microbiome and healing
Current Focus: Building her brand, exploring the foundational role of light in health

Historical Context: Pre-1893, no electricity; exposure primarily to sunlight and firelight
Sunlight Composition: Midday sun < 10% UV (mostly UVA), > 50% red and infrared light
Red and Infrared Light: Enhances mitochondrial metabolism, ATP production, and cellular hydration
Modern Light Environment: Deficiency of natural light indoors, glass filters out near-infrared and UV light
Protective Role of Red Light: Balances harmful effects of UV light, mitigates DNA damage and inflammation

Red and Infrared Light: Benefits for mitochondrial function, energy production, and cell repair
UVA Light: Stimulates nitric oxide production, vasodilation, nutrient delivery, and waste removal
UVB Light: Produces vitamin D and proopiomelanocortin (POMC), which has multiple hormonal benefits
Blue Light: Essential during the day but problematic at night; impacts circadian rhythm

Midday Sun Exposure: Recommended to track vitamin D as a biomarker for adequate sun exposure
Red Light Therapy: Use red light panels as an adjunct to sunlight, particularly in low sunlight regions
Blue Light Management: Use blue-blocking glasses at night, adjust screen settings, and prefer red lighting indoors
Grounding and Natural Habits: Spend time outdoors, grounding to benefit from natural electric charge

Impacts on Physiology: Improved cognitive function, mood, metabolic rate, and overall health
Shift in Lifestyle: Transition from indoor to outdoor living, integrating sunlight and natural light exposure
Exercise Synergy: Benefits of exercising outdoors in natural light for enhanced physical and mental well-being
Addiction and Dopamine: Natural light exposure as a potential mitigator of addictive behaviors and mood disorders

Sun Exposure: Aim for 15-20 minutes of midday sun exposure, focusing on vitamin D levels as a guide
Red Light Therapy: Complement sun exposure with red light panels, especially in winter months
Lighting at Night: Use red lighting 30 minutes to 1 hour before sunset to mimic natural light conditions
Grounding: Utilize grounding mats properly, preferably connected directly to the earth
General Tips: Integrate outdoor activities, maintain a healthy diet with Omega-3s, and manage artificial light exposure

Overall Message: Emphasize the integral role of natural light in health, urging a return to more nature-integrated lifestyles
Contact Information: Dr. Alexis Cowan can be found on Instagram (@dralexisjasmine) and through her podcast "Indoctrinate Yourself"