Try ZOE’s NEW app and gut health test: ZOE.com Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed.  Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase. Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health. After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns. Timecodes: 00:15 The surprising link between your body clock and major diseases 01:25 Quick-fire round: Body clocks, weight gain, and meal timing 03:25 You have a 'master clock' ticking in your brain 10:05 What is 'gut lag'? 11:40 Why light is the most reliable signal for your body (it's not weather) 14:45 Light's 'non-visual' effects: How light affects your mood and performance 16:30 What studies on blind people reveal about our internal clocks 18:50 The shocking health risks of night shift work 21:05 Why you are 'definitely eating at the wrong time' 22:30 The same meal at midnight gives you higher blood fats 25:20 Why living in a cave for a month is 'pretty healthy' 26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes 29:10 What is 'social jet lag' (and why is it linked to weight gain)? 33:05 How winter light changes your body clock 38:30 The direct link between light and 'winter depression' 39:30 Do light boxes actually work for winter depression? 40:40 The discovery of melanopsin: The specific color of light that controls your clock 43:45 Does blue light from your phone really matter for sleep? 45:05 Why light intensity matters more than blue light 48:15 The cheapest and most effective way to get morning light (even in winter) 50:00 Food sets your 'peripheral clocks', but not your master clock 52:20 Why mealtime consistency is the most important rule 53:30 Is daylight saving time bad for our health? 55:35 Summary: Key takeaways for sleep, mood, and eating 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available⁠ here⁠.