Luke Burrows

Blue Light, Gut Health, & Micro-Dosing Exercise


We’ve got a lot to get through in this edition of Your Best Lifeso let’s dive into it…

Latest Podcast

My latest podcast episode.

In this episode, I share the harmful effects of blue light by looking at the latest data and research and highlight the challenges of excessive screen time, such as eye strain, mental fatigue, headaches, dry eyes, and blurry vision all of which I’ve experienced and many others have too.

I share the two main solutions I’ve found to mitigate its negative impact and stress the importance of a multi-faceted approach to managing blue light exposure and improve our overall health.

Listen to or watch this episode wherever you get your podcasts from using the links below and don’t forget to leave a review – your feedback is priceless:

Click here to listen on Apple Podcasts

Click here to listen on Spotify

Click here to listen elsewhere

Click here to watch on YouTube

1 Insight To Consider

Thought-provoking insights to think about.

Over the last month, I’ve been learning about gut health thanks to this MindValley Quest.

One thing that has stood out to me is how much our overall health is related to and dare I say dependent on our gut health – it’s rather quite mindblowing!

There are over 37 trillion micro-organisms in our gut called the Microbiome and believe it or not we are in a symbiotic relationship with them. Without them, we wouldn’t be here!

Inflammation, digestive issues, poor skin, brain fog, low energy, and imbalanced hormones are just some of the symptoms that can occur when our gut is off mostly down to eating the incorrect foods for our bodies, living a sedentary lifestyle, environmental toxins, and chronic stress.

So, the “insight” here is to always start with the gut.


You could get a gut test such as Viome (I’m not associated with Viome yet but have heard raving reviews and want to get a Viome test for myself – they aren’t cheap! 😅).

Or, you could start to become aware of what foods affect you in what way, be more physically active, and reduce your stress load.

For example, what foods do you notice give you energy and what foods take your energy away?

Keep a food journal/diary for 5 to 7 days and start to notice any emerging trends. Then, adapt, change, and make a few tweaks as required.

This is you taking control of your health and living consciously.

1 Idea To Act On

Simple actions to improve your health & life.

An idea I’ve been thinking about recently has been micro-dosing exercise.

If you’re not familiar with the concept essentially, micro-dosing exercise is about breaking up exercise into smaller segments throughout the day rather than going to the gym or on that long run for an extensive amount of time and then thinking you’re done for the day!

There are many floors with this mindset. Some of which I discuss with Rich Alhers, in an upcoming podcast episode. Stay tuned for that one!

I like the micro-dosing exercise concept for many reasons including that I think it’s in alignment with how we are designed. We are designed to move and move frequently in different ways.

For example, we are designed to walk, sprint, row, push, press, jump, squat, and so the list goes on.

I’m not saying going to the gym is a bad thing and if that’s all you can do due to other commitments, work, and the ups and downs of life then good for you. You’ve done more than most people!

What I am saying is that this mindset of I’ve been to the gym, and now I don’t need to move, exercise, or keep physically active is the wrong mindset if you want to thrive and live your best life.

In addition, there are many studies that state micro-dosing exercise could be better for us as we end up doing more in the long run. And, again it’s more in alignment with how we’re designed to move.

I apply this to my life by working in blocks of 90 minutes maximum and then taking a 30-minute walk, ideally without tech and checking my phone.

For you, it could be that you do a Tabata workout every 60 minutes which consists of repeating two exercises back to back for up to 8 minutes. It’s very much HIIT style but more intense.

Or, it could be that you do some Yoga stretches every 90 minutes or do what I do and go for a walk.

As I hope you can see it’s about keeping physically active throughout the day in smaller blocks of time. It could be as short as 10 to 15 minutes, repeated 4, 5, 6, or 7 times per day.

Think about how and where you could micro-dose exercise throughout your day and I would love to hear the ideas you come up with.

For more on this topic, check out this conversation, where I’m joined by well-being consultant David Florence who shares the power of exercising in this way!

Principle Of Life

Principles & reminders to help you live your best life.

#05: Do what you say you’re going to do. Or, don’t say at all.

Until next week,

Luke Burrows

Founder, Podcast Host

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