Written by Brendan McLaughlin, Integrative Physician
Dr. Brendan McLaughlin is a world-renowned Natural Medicine Physician and the founder of Aquarian Health Solutions, a leading natural medicine clinic serving patients worldwide. With his extensive experience, Dr. McLaughlin helps CEO's, professional athletes and individuals overcome their toughest health challenges and live optimally.
In our rapidly evolving digital world, technology has become an indispensable asset. As an Integrative Physician and Entrepreneur, I rely on it daily to meet with patients from around the globe, create content, and manage my business. Technology has enabled us to scale like never before, transforming the way we work, connect with loved ones, and even manage our health.
But beneath these incredible advancements lies a hidden cost. We’ve become always “on,” constantly reachable and, more alarmingly, increasingly exposed to the negative health impacts of our digital devices.
In fact, the World Health Organization (WHO) categorizes man-made electromagnetic frequencies (EMF) from our devices as a possible carcinogen, and the blue light emitted from screens disrupts our natural sleep cycles and can impair cognition and memory. It doesn’t stop there–prolonged blue light exposure after dark has been linked to increased risks of hormone-related cancers such as breast and prostate, along with metabolic conditions like diabetes and obesity.
As someone who runs a health business online, I had to find a way to reap the benefits of technology without sacrificing my health and well-being and to teach others how to do the same. Here’s how I’ve managed to create balance and use technology mindfully as an entrepreneur.
How I fix my light environment
Start the day right: Sun before screens
It’s tempting, especially for entrepreneurs, to dive into work the moment we wake up, often checking our phones or laptops as soon as we open our eyes. However, this sets a negative tone for the day. The first light your body should be exposed to is natural sunlight, not the artificial glow of a screen. Research has shown that morning sunlight helps regulate our circadian rhythm, the body’s internal clock, improving both sleep and mental health throughout the day. By allowing natural sunlight to sync my body’s rhythms, I’ve found that I am more focused and productive and mitigate many of the effects of having to spend hours on a screen.
Maximize sun exposure during the day
Daily outdoor time is critical. I make it a priority to get outside every morning for at least 20 minutes. Studies show that this can reduce the effects of blue light from devices, improve mood, and enhance overall well-being. Whenever possible, I also take my work outdoors. Natural light not only boosts energy but also counteracts the fatigue that comes with extended screen time.
Using red light therapy to support my health indoors
On the days when stepping outside for natural sunlight isn't possible, whether due to weather conditions or a packed schedule, I turn to a red-light therapy device in my office. This powerful tool allows me to get a few of the healing frequencies of natural sunlight indoors and has become a vital part of my routine to support overall health and well-being.
Limit blue light exposure at night
We live in a world where work often extends past sunset, but the reality is that blue light at night can disrupt melatonin production, negatively affecting our sleep quality. To combat this, I wear blue light-blocking glasses during evening work hours, reducing strain on my eyes and preventing sleep disturbances. This small investment has made a significant difference in how rested I feel each morning and has become a life changing biohack for my patients.
How I mitigate EMF exposure
The invisible but constant exposure to electromagnetic fields (EMF) from devices like smartphones, laptops, and Wi-Fi routers can take a toll on our health and is one of the first things I work to mitigate with my patients who have health challenges. Here’s how I limit my EMF exposure:
Hardwired over Wi-Fi
While Wi-Fi provides convenience, it also bathes us in constant EMF radiation. A simple, inexpensive solution I’ve adopted is using a hardwired Ethernet connection. Not only does this significantly reduce EMF exposure, but it also improves productivity by the simple fact I can’t take my work everywhere I go. On days when this isn’t an option, I make it a habit to turn off my Wi-Fi when not in use to minimize unnecessary exposure and distractions.
Ditch bluetooth
Many of us don’t realize that Bluetooth contributes to EMF exposure. In my workspace, all devices have the Bluetooth turned off–and yes that means that everything is corded. Reducing Bluetooth exposure allows me to feel more focused and less fatigued throughout the day. By eliminating wireless connections, I’ve significantly improved my concentration and mental clarity.
No devices in the bedroom
Your bedroom should be a sanctuary for rest, not an extension of your workspace. When we sleep, our bodies are more sensitive to EMF and light exposure. My phone is always in airplane mode and kept in another room when I sleep. By keeping my bedroom completely free of devices, I ensure deep, restorative sleep–essential for maintaining peak performance during the day.
The impact of mindful technology use
By implementing these strategies for over a decade now, I’ve noticed a profound shift in how I feel both mentally and physically. I sleep better, wake up more energized, and stay focused longer throughout the day. The benefits of mindful technology use are clear: better circadian rhythm regulation, reduced eye strain, and fewer health risks related to prolonged exposure to blue light and EMF.
In a world where technology has become inseparable from our daily lives, we need to find ways to balance its benefits with our well-being. As an entrepreneur, I’ve learned that by taking control of my light environment and minimizing EMF exposure, I can still run a successful business without sacrificing my health.
Read more from Brendan McLaughlin
Brendan McLaughlin, Integrative Physician
Dr. Brendan McLaughlin is a leader in natural medicine. His clinic, Aquarian Health Solutions serves patients worldwide, offering cutting-edge treatments and truly holistic health solutions. With his extensive experience, Dr. McLaughlin has helped thousands of individuals, including CEOs and professional athletes, overcome their toughest health challenges. Through his innovative and compassionate care, Dr. McLaughlin has earned a reputation as a trusted leader in the field of natural medicine.
