Q&A: Answering Your Questions

Does blue light really affect sleep?

Yes, blue light has a significant effect on sleep. Blue light, which is emitted from the sun as well as screens like smartphones, tablets, and computers, suppresses the production of melatonin. Melatonin is the hormone that helps regulate your sleep-wake cycle, also known as your circadian rhythm.

When your eyes are exposed to blue light, particularly in the evening, your brain receives a signal that it's still daytime, disrupting your natural sleep cycle and making it harder to fall asleep. To minimize this effect, try to limit your screen time in the hour or two before bed, or use "night mode" settings on your devices, which shift the light to a warmer, more amber tone.

Is Zone 2 cardio really better for fat loss?

Not necessarily, but it's an excellent tool for it. Zone 2 cardio refers to low-to-moderate intensity exercise where your heart rate is about 60-70% of its maximum. At this intensity, your body primarily uses fat as its fuel source. This is why it's often touted for fat loss.

While you burn a higher percentage of fat in Zone 2 compared to high-intensity training (HIIT), HIIT burns more calories overall in a shorter amount of time, leading to a greater total energy expenditure and often more fat loss over time.

The key benefit of Zone 2 cardio is that it's sustainable and can be done for longer durations without over-exertion, which also makes it a great way to improve your aerobic base and endurance. Ultimately, the best exercise for fat loss is a combination of both Zone 2 and HIIT, along with strength training and a healthy diet.

Should I take a multivitamin?

Whether you should take a multivitamin depends on your individual needs. For most people who eat a balanced, varied diet with plenty of fruits, vegetables, whole grains, and lean proteins, a multivitamin may not be necessary. You're likely getting all the essential nutrients you need from your food. However, there are certain situations where a multivitamin can be beneficial:

• Dietary Restrictions: If you follow a vegan or vegetarian diet, you may need a multivitamin to supplement nutrients like vitamin B12, iron, and calcium, which are often found in animal products.

• Malabsorption Issues: Conditions like celiac disease or Crohn's disease can impair your body's ability to absorb nutrients, making a supplement helpful.

• Certain Life Stages: Pregnant or breastfeeding individuals have increased nutrient needs, as do older adults, who may have lower stomach acid and a reduced ability to absorb certain vitamins.

Always remember that a multivitamin is meant to be a supplement, not a replacement for a healthy diet. The best approach is to get your nutrients from whole foods first and consult a healthcare professional to see if a supplement is right for you.