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, by T. S. Wiley Bent Formby
Download , by T. S. Wiley Bent Formby
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Product details
File Size: 803 KB
Print Length: 368 pages
Page Numbers Source ISBN: 0671038680
Publisher: Atria Books (January 18, 2002)
Publication Date: January 18, 2002
Sold by: Simon and Schuster Digital Sales Inc
Language: English
ASIN: B000FC0R5G
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Lights Out: Sleep, Sugar and Survival by T.S. Wiley and Brent Formby is a great book. I have read it twice and have purchased a copy for my personal library. It is one of those books, for me, that placed into words, in a cohesive context, many of the thoughts and inklings I have had my entire life.It all starts with a question: Why are we all so sick? The richest, most well fed, most comfortable and pampered people to have every existed. Why do we suffer from diseases and syndromes that have never existed before, are present only in our culture and have no known cures or certain treatment?From that stems other questions: What is health? What does it mean to be healthy? In our culture we have impressed upon the minds of our people that healthy equals a six pack, the sexual stamina of an 18 year old, a wrinkle free brow and the correct BMI.We are off course because our answers to these questions are incorrect. We are trying to answer them by looking ahead, toward finding a magical (medical) solution (or pill) that will eliminate the problem. Instead, we should be looking backward, to the beginning, seeking the source of the problem and noting what changed at its inception.That is exactly what the authors have done in Lights Out. They combed an abundance of medical studies and data (nearly a third of the books pages are end notes and citations), seeking the historical introduction of heart disease, cancer, depression, mental illness, diabetes and other "modern" illnesses. None of which existed on a large scale before.What changed? Light.We took over the night and our bodies have been freaking out ever since. They cannot adapt because we create an ever increasing number of distractions and light sources - things that keep us going 24/7, without rest.The essence of the argument is that the human body was designed and adapted for certain cycles. When it is summer - light - we are to hunt and eat, as much as we can for as long as we can, there is no off switch. Our job is to prepare for the winter months - dark - when food will be limited and we will need to live off of our accumulated fat stores. During summer, we stay up late, experience tremendous stress (of the hunt), eat too much and push our bodies and minds to their limits.In the winter we are designed to rest. To sleep more. Conserve our energy. Experience less (or no) stress. Our bodies survive on stored energy and heals and repairs itself in preparation for the coming summer. The two seasons balance each other.In our lives, balance does not exist. Darkness NEVER comes. We sleep with the TV on, clock radio shining in our faces, cell phone shining into nowhere, street lights glaring - we can now see in the "dark." All of this light registers in your body as "summer," it cannot fully relax or rest - it keeps your systems up in anticipation of an attack or threat.Light wants sugar. Carbs! Calories for the coming winter. In our society, winter never comes. It is always summer and we never stop consuming sugar. It is available EVERYWHERE. It fuels our economy. We eat, snack, eat, snack and drink all day long and into the "night."Our bodies do not know what to do. Moral of the story. Go to bed. Get some sleep, in the dark. Doing so will go a long way in helping curb your appetite for carbs, allow your body to reset itself and improve mental and physical functioning.There is so much great information in this book. It is not a difficult read. Totals around 200 pages. It will forever change how you view daily living in the West.
Published back in 2000, "Lights Out" is an ambitious book that was remarkably ahead of its time. The main recommendations are to sleep more (in total darkness), and to avoid sugar as much as possible. The complicated hypothesis is that LAN (light at night) has profound effects on human health as summarized below in 1-4:1. Early humans were not exposed to artificial light at night. At night, we therefore slept much longer and produced more melatonin+prolactin which has many health benefits. (Light at night delays the onset of sleep and reduces our melatonin levels.) During Summer, the longer period of daylight caused us to crave carbohydrates (esp. sugar) so we could fatten up for Winter. We then burned off the fat while fasting during Winter.2. The discovery of fire reduced our levels of melatonin (and altered our sex hormones) so we became fertile year-long instead of only giving birth in Summer when it was warm. This also increased our intelligence (e.g. cave paintings at night).3. The discovery of agriculture then significantly increased our intake of carbohydrates. However, heavy farm labor burned off the fat due to carbohydrates. (Carbohydrates increase our insulin levels which tell our body to store fat).4. The advent of electric lighting/displays has now reduced our sleep time and melatonin/prolactin levels even further, causing the modern epidemic of obesity/diabetes/heart disease and even mental disease and cancer. LAN, which mimics longer Summer days, also greatly increases our appetite for carbohydrates/sugar, which are now available year-long instead of only during summertime.This is a fascinating hypothesis but that doesn't mean it's right, of course. LAN does have negative health effects- but there's no proof it's the main driver of the obesity/diabetes epidemic (let alone cancer). Other alternative explanations include sleep deprivation itself; increasing carbohydrates/sugar consumption (due to avoiding saturated fat); circadian rhythm disruption (due to insufficient exposure to sunlight and our modern habit of eating throughout the day); changes in our gut bacteria (microbiome) and reduced salt consumption (due to misguided fears of high blood pressure), etc.There's also, of course, the "consensus" theory that our diet has too much saturated fat and we exercise too little. (But this is mere dogma- a very wrong, bad guess- as described in Gary Taubes' books and esp. Teicholz's "Big Fat Surprise"). So it's TBD which of these factors, if any, is the true dominant one.This book also overstates its case (too many "this will kill you" assertions) and the tone is misanthropic at times. The last chapter, in particular, is the weakest with its paranoid and irrelevant asides. Also, the book predates the discovery that blue light (from displays and LEDs) at night has the biggest negative impact on sleep. The authors were also unaware of the research that red/infrared light (e.g. from fire) has beneficial health effects.Bottom-Line: Definitely worth reading but take it with a grain of salt. Read "Why we Sleep" (2017) and "Circadian Code" (2018) instead for much more balanced takes on the latest science of sleep/circadian rhythms. Also, recommended are "The Big Fat Surprise", "The Case Against Sugar" and "The Salt Fix".
Brilliant! Great ideas, we do need more sleep in the right conditions (dark, quiet, etc.). Interesting theory about ancestral summer feasting so as to be ready for winter famine, but we (Homo Sapiens) come from equatorial Africa where conditions for feeding are good year round, so the theory really only applies to Europe, etc., and Neanderthals. Still reading it. A good read about sleep, modern lighting extending our days, and Circadian Rhythm.
I think Ms Wiley is a genius! and one that is not afraid to write it down and share with the world!Thank you so much for writing this book for us, and making it simple but so impactful. Best things Are Free, like just sleep..Highly recommend it!!!!
That somebody who wrote a long, very negative and seemingly well-argued review did a disservice to potential readers. I almost did not buy this book because of that review. Thankfully, another preson rebutted him later. I was saved. I bought this book and it turned put to be among the most informative, profound and most helpful book I have ever read. This book carries and urgent message for policy makers and for all of us. Finally, there is something that makes sense in the turbid bowl of soup we call our health system.Kudos. Must read.
Following the body's biological clock for sleep makes sense too and when you follow the advice from this book, you feel the difference too.
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