Office job or indoor living? This is for you!

Most of us weren’t designed to spend 8-10 hours a day under fluorescent lights and in front of screens, but this is the reality for many many people to make ends meet.

If your life includes an office job, there are ways to protect your circadian rhythm, hormones, and mitochondria from this mismatch.

Today's article will explain how I would set myself up if I worked in an office all day - with science-backed strategies that I have used with clients across many situations including: fertility, hormone optimization, weight loss, sleep issues & metabolic support.

Keep reading for the science based article with links to additional resources!

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Most modern offices are the opposite of what our biology expects: artificial light, little movement, recycled air, and constant screen exposure.

Over time, that mismatch can disrupts circadian rhythms, stress mitochondria, and throws hormones off balance - leading to fatigue, cravings, poor sleep, and more.

The good news? With a few strategic habits rooted in circadian and quantum biology, you can keep your energy, hormones, and mitochondria aligned even in a 9–5 office environment.

I've used these strategies with many clients over the last 5 years, and I am excited to share them with you here ⬇️

At daybreak, even just 2–3 minutes outdoors can provide a powerful circadian cue.

Daybreak begins about 30- 40 minutes before sunrise - depending on your location ("civil dawn" - when the sun is 6 degrees below the horizon), and even this early light is enough to nudge your circadian system. The shift from darkness to light also helps clear melatonin and trigger the cortisol rise your body needs to get going for the day.

Use MyCircadianApp (you will need the full version - use code SARAHK for a free trial) to be notified of when Daybreak happens for you every day (turn notifications on in your settings).

If you have to leave your house before sunrise, a cold face dunk can serve as an additional Zeitgeber (time cue), since temperature changes also help reset the clock. Pair this with a protein- and fat–rich breakfast to stabilize blood sugar when leptin and insulin sensitivity are naturally highest in the morning.

Now you have those morning hormones trending in the right direction!

I always recommend getting some outdoor light (that contains some natural blue light) before red light therapy if possible - as red with no blue can leave you feeling a bit groggy.

Red and near-infrared light exposure before work essentially act as a mitochondrial “pre-shield.” (Click here for the larger - plug in panel I like & use code Sarah20) - and Click here for the battery operated mini red light panel - use code sarahk)

​Research from Dr. Glen Jeffery’s lab shows that early red/NIR light improves mitochondrial resilience, protecting the eyes and skin from oxidative stress caused by indoor blue light. Think of this as a conditioning layer - strengthening your cells so they can handle the artificial light environment of an office.

Want to deep dive on this topic? Click here to listen to the interview that Carrie & I did with Dr. Glen Jeffrey!

Optional: For those who feel extra worn down by artificial light and screen exposure, methylene blue is also a tool worth considering on a periodic basis & works synergistically with red light therapy.

At low doses, it acts as an electron donor in the mitochondrial electron transport chain, helping to bypass bottlenecks and support more efficient ATP production. Studies also suggest benefits for cognitive performance and neuroprotection under conditions of oxidative stress.

This isn’t something to use daily, but it can be rotated in as a mitochondrial booster if fatigue is a recurring issue (click here to watch my most recent podcast on this).

If you want to try it, this is the brand I use and trust. I always recommend starting with a very low dose, and remember that it may interact with certain medications (like SSRIs) - so please consult a medical professional 1:1 if you have specific questions.

If your commute starts in darkness, wear yellow-tinted blue blockers to reduce circadian disruption, then make sure to step outside upon arrival to catch sunrise and UVA (MyCircadianApp will tell you when this is per your location)

Glass filters out key wavelengths like red & infrared (and portions of UV), so opening your car window or sunroof allows in a fuller spectrum.

Morning light synchronizes circadian clocks not just in your brain, but in peripheral tissues. Every organ in your body has its own clock that relies on this signal, so stepping out even for a couple minutes is a powerful signal that will benefit your mood - energy & metabolism for the day!

I have had many clients request "light breaks" - instead of smoke breaks, and many companies allow people to take calls outdoors. Remember - consistency is always better than perfection.

Cellular hydration is about more than just water volume - it’s about charge and structure. Clean spring mineral water provides electrolytes that support mitochondrial function, and adding molecular hydrogen has been shown to buffer oxidative stress from non-native EMFs and preserve mitochondrial redox balance.

​Click here for my favorite hydrogen tablets (on sale now) & click here for my hydration guide with more links & videos about hydration from the inside out.

Want to learn more about hydrogen? Click here for an article I wrote.

Your work environment shapes your biology. A mini red light panel (code sarahk) on your desk can provide a steady stream of protective infrared wavelengths missing indoors.

​Yellow blue blockers (my favorite are the NATE lenses - code SARAH) while on screens reduce retinal stress, and I also utilize IRIS software on my computer to bring down the intensity.

Covering more skin can prevent excess light exposure to cutaneous opsins, which also influence circadian signaling. Light is not just “seen” - your skin’s photoreceptors are clock regulators too.

Cincinnati Children’s Hospital, 2019

Photoreceptors rely on DHA and vitamin A to convert light into usable electrical signals. Chronic blue light exposure depletes both, impairing mitochondrial signaling.

This is why diets rich in wild fish, grass-fed liver, pastured eggs, and raw dairy are critical for light metabolism. Without adequate DHA and vitamin A, mitochondria can’t properly turn photons into ATP.

Get over 54 seasonally adapted recipes, seasonal food finder, food lists, red light & cold protocols & all my ebooks in my Living Light Ebook - or in depth Circadian & latitude/light based nutrition guidance in Quantum Nutrition 2.0.​

Crawford et al., 2012; Glickman et al., Journal of Biological Rhythms, 2002

Micro-breaks throughout the day can compound into powerful circadian reinforcement!

Take 2-3 light breaks outdoors if you can, eat lunch outside when possible, and go for an evening walk at sunset to anchor melatonin release.

Grounding breaks also pack a big punch, and a few barefoot minutes on grass or touching trees - discharge accumulated EMF load. Even simple “movement snacks” every hour (standing, stretching near natural light) help integrate circadian cues with mechanical ones.

Always remember - consistency over perfection!

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Need extra support ? Join my Membership Group for live Q&A calls and questions forum.

If you want to go beyond personal routines and actually build client protocols (or fine tune your own protocols from this lens), my Advanced Leptin Program teaches you how to integrate circadian and quantum biology into real-world plans.

You’ll learn how to use tools like sunlight, red light therapy, cold exposure, deuterium depletion, and nutritional timing (with seasonal principles) to address leptin resistance and design roadmaps that go far beyond “calories in, calories out.”

I've just added brand new symptom checklists & assessment tools, case studies & dozens of citations.

The program also includes 6 group zoom calls with me to go over questions, help implement strategies for yourself and your clients.

​Click here for more information, and reply to this email with any questions on the program.

​New podcast with Dr. Sara Pugh - Unscripted: Hormones, Carbs, Collagen & Health talk (part 2)​

Last week's podcast - Cold + Flu Season Is Coming… This Surprising Molecule Can Help Protect You​

​New Article: Same Sun & Skin Type - Different Vitamin D?​

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