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Artificial Light at Night: What You Need to Know

Today, I have a guest contribution from Examine.com researcher, Lucas Roldos. This is an adaptation of an Editor’s Pick from Examine (1), and it's especially timely, as Examine is celebrating their 13th anniversary with some great sales HERE.

The study in question: Artificial light at night suppresses the day-night cardiovascular variability: evidence from humans and rats

The 24-hour light/dark cycle is the most important factor affecting our circadian rhythm. As our exposure to light changes throughout the day, a region of the brain called the “suprachiasmatic nucleus” responds by modifying the release of hormones (like cortisol and melatonin), body temperature, blood pressure, and mental alertness. This physiological responsiveness to light makes sure that we are alert and ready to take on the day when the sun is out, and that we are able to rest when the sun is down. Of course, the sun isn’t our only source of light anymore. Exposure to light sources like computer screens and light pollution can cause our bodies to “feel” like it’s daytime, even when it’s late at night.

This study (2) was a narrative review that investigated whether exposure to artificial light at night (ALAN) had any negative effects on cardiovascular health or cortisol levels in adults (some of whom were night shift workers).

The included studies differed slightly in their findings (and certain confounders were hard to control for), but generally speaking, the more ALAN exposure a person had, the stronger their risk for high blood pressure, heart rate, autonomic nervous system activity, and carotid artery intima-media thickness (which can indicate higher risk of subclinical atherosclerosis) (3), as well as lower day-night heart rate variability and disrupted cortisol levels.

We still need more research to confirm the details of this relationship, but it’s worth paying attention to these results. If ALAN is as problematic as it appears in this study, it would certainly make a good case for reducing exposure to things like smartphones, computers, and televisions at night. What’s more concerning, however, is the implications it has for areas with light pollution. The Earth’s artificial light area and brightness has been increasing by 2% per year in recent decades (4), and it’s estimated that 83% of the world’s population lives in areas that have light pollution. (5) It’s recommended that people avoid exposure to light intensities above 10 lux in the evening, and even basic light pollution from sources like streetlamps, cars, and building lights can easily exceed this amount. (6,7)

Data from Brown et al. (2022) (7), Gaston et al. (2013) (8), and Wood et al. (2013). (9)

So how specifically does ALAN (and light generally) affect our circadian rhythms? As mentioned previously, the central pacemaker of the circadian system is the *suprachiasmatic nucleus* (SCN) found within the hypothalamus, which plays a role in the synchronization of almost all physiological activity (e.g., blood pressure, temperature, mental alertness).10 It is directly connected to the retina in the eye to ensure synchronization with the 24-hour light-dark cycle and projects to various internal “clocks”. Internal or local clocks are run by *transcriptional-translational feedback loop* (TTFL) mechanisms, which are essentially on/off switches that are triggered by certain cues, such as level of light exposure or quantity and timing of food intake, and generally oscillate between two states (e.g., wake/sleep, feed/fast).

The primary mechanism by which ALAN affects circadian rhythm is likely via the inhibition of [melatonin] secretion and downregulation of circadian-related genes involved in TTFLs that are both closely related to wake/sleep behavior. (11) In the specific case of cardiovascular disease, ALAN seems to inhibit melatonin secretion, which reduces mitochondrial recycling (mitophagy) and efficiency (e.g., fusion) (12), and circadian clock gene expression that disregulates the circadian rhythm and can lead to systemic inflammation and oxidative stress. Given that several cardiovascular parameters, like blood pressure and heart rate, are modulated by the circadian system and show clear 24-hour rhythms, it is not surprising that exposure to a cue that alters the rhythm will influence the cardiovascular parameter, especially when the external cue conflicts with internal clocks. (13) However, it should be noted that ALAN is not the only factor involved in circadian disruption, as exposure to cues like activity, temperature, or food intake outside of circadian rhythms could also contribute to circadian rhythm abnormalities and any associated health issues.

Adapted from Poggiogalle, Jamshed & Peterson, 2018. (14)

The general recommendation is to maintain consistent lifestyle habits and behavioral patterns that align with the circadian rhythm for better health, including timing of wake/sleep, feed/fast, and exertion/recovery, as well as light exposure, because life is full of events that will periodically disrupt the natural rhythm. (15) If consistency is the norm, a few acute stresses of ALAN or a late night snack should be straightforward for the body to recover from and shouldn’t lead to cardiovascular disease. For people with cardiovascular disease, ALAN management fits into stress reduction, along with sleeping well and avoidance of tobacco and alcohol within a bigger picture prevention/treatment plan that includes exercise, weight management, and dietary management. (16)

If you liked what you read here, then you'll love the full offering at Examine.com. It's my go-to resource for staying on top of the latest research relating to health and human performance. They've got a great 13th anniversary sale going on right now; you can check it out HERE.

Note: references for this article are posted as the first comment below.

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CSP Elite Baseball Development Podcast – March 2024 Q&A: Sleep Tracking, Work Capacity, and Tendinopathy Wordplay

It's time for another listener Q&A, so I cover three questions from our audience in this week's podcast:

  1. I saw your recent Instagram post about how you’re using an Oura ring and noticed what it turned up when you were sick. What are your thoughts? I’ve noticed that my sleep tracking can sometimes dome me up because it doesn’t always align with how I feel.
  2. What’s something you see as heavily overlooked in training teenage athletes?
  3. I’ve recall you writing somewhere that you felt the “tendinitis” diagnosis was overused. Can you please elaborate more?

A special thanks to this show's sponsor, Marc Pro. Head to www.MarcPro.com and enter the coupon code CRESSEY at checkout to receive an exclusive discount on your order.

 

Sponsor Reminder

This episode is brought to you by Marc Pro, a cutting-edge EMS device that uses patented technology to create non-fatiguing muscle activation. Muscle activation with Marc Pro facilitates each stage of the body’s natural recovery process- similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it for as long as they need to ensure a more full and quick recovery in between training or games. With its portability and ease of use, players can use Marc Pro while traveling between games or while relaxing at home. Players and trainers from every MLB team - including over 200 pro pitchers - use Marc Pro. Put Marc Pro to the test for yourself and use promo code CRESSEY at checkout at www.MarcPro.com for an exclusive discount on your order.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

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CSP Elite Baseball Development Podcast: Eric Hosmer on Rookie Success, Adjusting to Competition, and the Evolution of Hitting

We welcome recently retired 13-year MLB veteran first baseman Eric Hosmer to the latest podcast. We discuss his path to being a #3 overall MLB draft pick, and what made him not only a fast riser through the minor leagues, but also a guy who immediately "stuck" in the big leagues. Eric speaks to how a young Royals team ascended to a World Series championship, and how the game evolved - especially for hitters - over the course of his career. He also reflects on what strategies kept him durable, and how various coaches impacted him along the way.

A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.

 

Sponsor Reminder

This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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CSP Elite Baseball Development Podcast: Pat Rigsby on Finding Value Where Others Miss It – in Baseball and in Business

We welcome accomplished baseball coach and businessman Pat Rigsby to the latest podcast. Pat brings a wealth of knowledge from the youth to college levels, and shares some excellent insights about lessons learned from the game of baseball that can be applied to any setting. I really enjoyed Pat's comments on how we can improve the modern travel ball landscape and keep kids engaged with the sport of baseball.

A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.

 

Sponsor Reminder

This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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CSP Elite Baseball Development Podcast: Bill Parisi on Fascia Aware Training

We're excited to welcome Bill Parisi back to the podcast for a second appearance. He speaks to his expanded view on the fascia system, and some practical applications for improving training programs with "fascia aware" training.

This podcast is timely, as our collaborative course, Thoracic Outlet Syndrome: Diagnoses and Interventions, is on sale for $50 off through Sunday. You can learn more HERE.

A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.

 

You can follow Bill on Instagram at @Bill_Parisi, or visit FasciaTrainingAcademy.com.

Sponsor Reminder

This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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CSP Elite Baseball Development Podcast: Ryan Feltner on College Development, Cold Weather Pitching, and Altitude Adjustments

We welcome Colorado Rockies pitcher Ryan Feltner to the latest podcast. A Cressey Sports Performance athlete since college, Ryan speaks into his development, from growing up in the Midwest, to attending Ohio State, to being drafted by the Rockies. He shares the complexities of pitching at altitude and also discusses how the canceled MiLB 2020 season prepared him to jump from single-A to the big leagues in 2021.

A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.

 

Sponsor Reminder

This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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CSP Elite Baseball Development Podcast: Developing College Pitchers with John O’Neil and Eric Cressey

After a brief podcast hiatus to stockpile some content, I'm back with a new episode, this time with Cressey Sports Performance - MA co-owner and Director of Performance John O'Neil as my co-host. We dig in on key competencies with developing college pitchers, highlighting the important considerations that have paved the way for success in our summer development programs (you can learn more about them: Massachusetts and Florida). This is an invaluable listen for players, coaches, parents, and support staff alike.  

A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.

 

Sponsor Reminder

This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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CSP Elite Baseball Development Podcast: Dan Swinscoe on Essential Clinical Skills and Rehab Approaches

We welcome physical therapist Dan Swinscoe to this week’s podcast for a great in-depth conversation on the unique needs of rotational sport athletes and key sports medicine considerations across the baseball lifespan. Dan also offers some great insights for up-and-coming rehabilitation specialists looking to become well-rounded practitioners, highlighting key competencies and emphasizing the importance of openmindedness. Dan's been an awesome resource to me over the years, and I'm excited to share his expertise with a larger audience.

A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of AG1 travel packets with your first order.

 

You can follow Dan on Twitter at @DanSwinscoe and Instagram at @DanSwincoe.

Sponsor Reminder

This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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CSP-FL Summer 2024 Pro Experience Registration is Now Open!

Cressey Sports Peformance - Florida is home to hundreds of pro baseball players from all over the world, at all different levels of play throughout the off-season. They move to FL to train and develop with our awesome team of coaches that collaborates to create the synergy players need to thrive. We're able to individualize the experience from start to finish, as we feel that is what makes athletes successful. Whether we’re working with a first-year minor leaguer or one of our Cy Young Award winners, the right “mix” is slightly different for everyone. It is this detailed individualization – along with our world-class facilities, coaches, and services – that we bring to our summer program, The CSP Pro Experience.

Here's what this 10-week (6/3/24 - 8/9/24) program entails:

  • 2 Movement Assessments (1 entrance and 1 exit)
  • 2 Proteus Power Tests (1 entrance and 1 exit) and accompanying reports for targeted force-velocity profiling for rotational athletes
  • Weekly Force Plate Testing
  • 10 weeks of Individualized Strength & Conditioning Programs ALWAYS monitored by our team of coaches
  • 3 Nutrition Meetings, alongside regular nutritional checkins/guidance
  • 10 Manual Therapy Session (once per week)
  • 3 Pitching Meetings (1 entrance, 1 halfway check-up, 1 exit), featuring Video Analysis, Mechanical Breakdown, and Data Analysis (if available)
  • 3 Theia Markerless Motion Capture Sessions and Associated Reports (detailed below)
  • 10 weeks of Individualized Throwing Programs Including:
  • Detailed warmups, weighted ball programs, & throwing progression ALWAYS monitored by our coaching staff
  • Trackman (with reports)
  • Edgertronic high-speed camera (with reports)
  • All bullpens will take place on dirt mounds in cleats with supervision from our coaches – and applicable technology present.
  • Pitchers who need to get innings as part of their overall developmental plan can easily throw against live hitters on the showcase field adjacent to our facility.

 

Athletes participating in this program will begin and end by throwing a bullpen on Theia, our biomechanical markerless motion capture system. Our system records the athlete using an 8-camera setup. The cameras give us the ability to upload the data collected and produce a 3-dimensional visual model of their bullpen session. Using the markerless motion capture system, we will be able to provide a service to athletes at arguably the best quality/accuracy in the country in a real life, on-field environment. That model will explain, in detail, what the athlete is doing on the mound with respect to biomechanics, and provide a number of visual tools that will help us better understand the pitcher’s delivery. We will use this to put together a report outlining what they do, how they do it, why they do it, and – most importantly – coaching interventions.

We will be capping this program to ensure exclusivity and to make sure each athlete gets the time and coaching they deserve. This program will sell out quickly, so delaying enrollment may restrict your ability to gain access. You can learn more by reaching out to CSPFlorida@gmail.com.

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2024 Cressey Sports Performance Collegiate Elite Baseball Development Program

Registration is now open for the 2024 Cressey Sports Performance Collegiate Elite Baseball Development Program. This event takes place at our Hudson, MA facility, and runs from 6/3/24 through 8/9/24.

This will be the eighth year we’ve run the program, and each year, we’ve had pitchers move to Massachusetts from all around the country. This summer, we anticipate another awesome collection of motivated athletes who’ll push each other to get better in conjunction with the same training opportunities and expertise we provide to our professional athletes.

This program is a good fit for pitchers who need to prioritize development over just getting innings or exposure. In other words, it’s a suitable replacement for those who still need to throw, but also need to gain 20 pounds, learn a new pitch, sort out old aches and pains, or improve their mobility. The average ten-week velocity increase for participants over the last five years has ranged from 4.1 - 4.4mph.

Each athlete will begin with a thorough initial movement and pitching assessment that will set the stage for individualized strength and conditioning and throwing programs, respectively. Speed and power testing - via force plates, Proteus Motion, and velocity-based training - are integrated into the assessment process and tracked throughout the summer to ensure that progress is being tracked consistently.

Your individualized programs will correspond to six days a week of training. Generally, four of the six training days per week are double sessions, with throwing in the morning and strength and conditioning in the afternoons.

A typical training week would look like the following:

  • MON: AM throwing, PM Strength and Conditioning
  • TUE: AM throwing, PM Strength and Conditioning
  • WED: Late AM throwing and movement training (at field)
  • THU: AM throwing, PM Strength and Conditioning
  • FRI: AM throwing, PM Strength and Conditioning
  • SAT: Optional AM Mobility Work and Recovery Session, AM Throwing and movement training
  • SUN: Off

In our throwing programs, we integrate weighted ball work, long toss, and bullpens (including video analysis). We’ll utilize detailed Trackman breakdowns and high-speed camera work in these bullpens as well. Pitchers also have opportunities to throw live to hitters, and we have historically placed a few arms in the prestigious Cape Cod Baseball League late in the summer in light of the improvements they’d made.

All the athletes will receive manual therapy with our licensed massage therapist or physical therapist, as well as nutritional guidance throughout the program. Also to help with recovery, athletes have access to MarcPro, Normatec and red light therapy.

Last, but not least, we’ll incorporate regular educational components to educate the athletes on the “why” behind their training. Previously, this has consisted of not only staff presentations, but also conference calls and in-person meetings with Major League players and established coaches from around the country.

The best part is that it’ll take place in a motivating environment where athletes can push each other to be the best they can be. By optimizing the situation, you can help change the person.

Interested in learning more? Email cspmass@gmail.com – but don’t delay, as spaces are limited and this offering has sold out in summers in past. We’ll be capping the group size again this time around.

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