Author of the seminal Science papers (1986, 1989) showing bright light induces strong (Type 0) phase resetting of the human circadian pacemaker. Khalsa, Jewett, Czeisler 2003 (J Physiol) mapped the human phase response curve.
Featured In
Why Not Just Go Outside?
Morning sun is better.
You're just not getting it.
Outdoor light is the gold standard — free, full spectrum. The protocol only breaks in practice:
Winter above 40° latitude
Months without usable morning sun.
Pre-dawn schedules
You're up before the light is.
Indoor work
Back-to-back, no window, no gap.
AYO delivers the same 470nm signal your eyes respond to, at a measured dose, on schedule.
The Gap In Your Stack
You've optimized everything downstream of the master clock.
Supplements that nudge mTOR. Foods that nudge insulin. Modalities that nudge mitochondria. None of them will work optimally if the master clock is misaligned. Light is the only input that can phase-shift the SCN — and it is the one input you've never controlled with precision.
Blue × Red
Two wavelengths. Two
different jobs. AYO does both.
Most biohackers ask the same first question: "Why not just buy a Joovv?" Different category, different target. Blue light entrains the master clock. Red light fuels the mitochondria. AYO is the only wearable that delivers both, on schedule, hands-free.
Mechanism
Activates melanopsin in ipRGCs → suprachiasmatic nucleus → master clock entrainment, cortisol awakening response, melatonin suppression
Absorbed by mitochondrial cytochrome c oxidase → upregulates ATP production (photobiomodulation)
Timing
Morning, within 60–90 min of wakinge
Evening, after sunset; or for targeted recovery / mitochondrial signaling
What it does
Phase-anchors your circadian rhythm; lifts mood; suppresses morning melatonin so you actually wake up
Supports cellular energy production, reduces DOMS markers, PlatinumLED Therapy Lights supports HRV / recovery
Evidence base
Czeisler 1986 Science; PubMed Czeisler 1989 (Type 0 resetting); Khalsa et al. 2003 J Physiol (single-pulse PRC); PubMed Central Huberman Lab morning sunlight protocol
Shinhmar H, Hogg C, Hubschman JP, et al. Tác động của việc tiếp xúc với ánh sáng 670 nm lên chức năng thị giác. Scientific Reports. 2020;10:15272. doi:10.1038/s41598-020-72211-8.
AYO mode
Default morning mode
Biohacker mode (in-app toggle)
Mechanism
Activates melanopsin in ipRGCs → suprachiasmatic nucleus → master clock entrainment, cortisol awakening response, melatonin suppression
Timing
Morning, within 60–90 min of wakinge
What it does
Phase-anchors your circadian rhythm; lifts mood; suppresses morning melatonin so you actually wake up
Evidence base
Czeisler 1986 Science; PubMed Czeisler 1989 (Type 0 resetting); Khalsa et al. 2003 J Physiol (single-pulse PRC); PubMed Central Huberman Lab morning sunlight protocol
AYO mode
Default morning mode
Mechanism
Absorbed by mitochondrial cytochrome c oxidase → upregulates ATP production (photobiomodulation)
Timing
Evening, after sunset; or for targeted recovery / mitochondrial signaling
What it does
Supports cellular energy production, reduces DOMS markers, PlatinumLED Therapy Lights supports HRV / recovery
Evidence base
Shinhmar H, Hogg C, Hubschman JP, et al. Tác động của việc tiếp xúc với ánh sáng 670 nm lên chức năng thị giác. Scientific Reports. 2020;10:15272. doi:10.1038/s41598-020-72211-8.
AYO mode
Biohacker mode (in-app toggle)
How AYO works
20 minutes. Twice a day.
Not a vibe. Not a wellness ritual. A protocol with dose, timing, and a measurable mechanism.
Default: Blue light
In-app toggle on: Red light
Stack Compatibility
Where AYO slots into your stack.
AYO doesn't replace anything you've built.
It anchors the master input every other protocol component runs on.
Time-restricted eating / fasting
Light is a stronger zeitgeber than food. Anchor the SCN at sunrise; let food entrain the peripheral clocks downstream. Fasted-window quality improves.
Cold plunge / sauna
Both raise norepinephrine and shift HPA tone. AYO sets the phase those interventions act on. Run AYO before the plunge, not after.
Red-light panels (Joovv, Mito Red)
Different wavelength, different target. Panels = mitochondria. AYO = master clock + portable red-light dose. They're additive, not substitutes.
Bryan Johnson's Blueprint
Blueprint's protocol explicitly relies on tight circadian rhythm and uses blue-light blockers at night. NOVOS AYO is the morning side of that protocol.
Huberman's morning sunlight protocol
The protocol works if you can get 10 min of outdoor sun Huberman Lab within 60 min of waking. North of 40° latitude in winter, or pre-dawn schedules? AYO is the calibrated indoor stand-in.
CGM (Levels / Stelo / Ultrahuman)
Glucose is downstream of circadian phase. Misaligned clocks = blunted morning glucose disposal. Fix the clock, fix the curve.
Oura / Whoop
Better readiness, HRV, recovery, deep-sleep minutes. The wearables measure what AYO fixes.
The Science
The most well-documented intervention in chronobiology.
Five named researchers. Fifty years of peer-reviewed work.
Not speculative. Not wellness-adjacent. The mechanism is settled.
"View morning sunlight to set your circadian rhythm." For latitudes or schedules where outdoor sun isn't possible, Huberman recommends LED bright-light panels. AYO is the wearable equivalent.
"Circadian misalignment is a primary driver of metabolic, cardiovascular, and cognitive disease risk." Walker's framework explicitly identifies circadian rhythm as the foundation of longevity.
Discovered the ipRGC melanopsin photoreceptor system that transduces light to the SCN — the literal photoreceptor AYO's 463nm blue mode targets.
The circadian rhythm–metabolism axis. Demonstrated misaligned light/feeding cycles drive insulin resistance and obesity. Panda's TRE protocol relies on what AYO controls.
Why Supplements Hit A Ceiling
No oral compound can phase-shift the SCN.
Your stack is sophisticated. It's also constrained by a physical limit:
chemistry tunes a piano that's still out of pitch.
YOUR CURRENT STACK
Modulators of the cascade.
Magnesium, glycine, L-theanine, apigenin, ashwagandha. They nudge the GABA-melatonin-cortisol cascade. They are modulators, not master switches.
WHAT'S UPSTREAM
The signal itself.
The timing signal that tells your body when to release melatonin, when to release cortisol, when to be hungry, when to sleep — that signal is set by light, not chemistry.
From verified protocol users.
Rated 4.5 stars on Trustpilot
RECOVERY: 50s → 70s · 3 weeks
DLMO test showed my dim-light melatonin onset shifted 47 minutes earlier in 3 weeks. Better than 0.3mg melatonin alone. AYO is now permanent in the AM stack.
SLEEP LATENCY: 38m → 12m
Morning glucose AUC dropped 22% on the Dexcom. Fasting glucose moved from 94 to 86 average. Stack: AYO + 16:8 + cold morning. The clock anchor matters.
HRV: +18ms · 30 days
30-day Oura HRV up 24ms. Deep sleep up 18min average. Stopped melatonin entirely after week 2 — AYO replaced it. Best $299 of my Blueprint year.
Reviews
Thousands of stories from extraordinary people like you
“Thanks to AYO I manage to have a good sleeping rhythm and I now make the most out of every minute of the day”
“It’s much easier to wake up at 6am.Besides it’s cool, it’s also great for health.”
“I am challenged with chronic insomnia and I find starting my day with AYO for 30 minutes helps to get me going.”
“Waking up! :) With these special glasses I limit my #jet lag, it really works! But also works well against#winter depression.”
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Frequently asked questions
Good question. Normal indoor light is usually around 50-300 lux. The brain needs at least 2,500 lux (or a concentrated wavelength equivalent) to "flip the switch" and wake you up.
To your brain's clock, a warm yellow lamp is essentially darkness. You are awake, but your hormones think you are still in the middle of the night.
Blue mode: 470nm narrow-band blue light. Red mode: 670nm red light. UV-free, IR- free, TÜV Rheinland certified for photobiological safety (exempt group).
Default protocol: 20 minutes of blue within 60 minutes of waking. That window maps to the peak phase-advance sensitivity of the circadian system — earlier is better. Red mode is opt-in via the app; 3 minutes post-session for ocular health, or standalone in the evening as part of a wind-down protocol.
Additive, not redundant. Panels deliver broadband red and NIR transdermally — muscle recovery, inflammation, connective tissue. AYO works through the eyes: circadian entrainment via the SCN, retinal photobiomodulation via cytochrome c oxidase.
Not yet via direct API. AYO currently connects through Apple Health / Google Health Connect. If your tracker already syncs there, your sleep data will flow through. A native integration is on the roadmap. In the meantime, most performers and biohackers run AYO alongside their wearable and correlate the data manually, which actually gives you a useful before/after lens on circadian alignment
Red mode targets cytochrome c oxidase in retinal mitochondria — the same photobiomodulation pathway established in peer-reviewed photobiology research. The retina is among the most mitochondria dense tissues in the body and responds to significantly lower irradiance than skin. Ocular delivery isn't a smaller dose of the same thing — it's a different target with its own evidence base. Additive with panels in a daily protocol.
If you can, you should. Outdoor morning light remains the gold standard - low- angle sun, full spectrum, free. But north of 40° latitude in winter, pre-dawn schedules, overcast skies, or back-to-back indoor meetings, the protocol breaks. AYO delivers the same melanopsin-activating 470nm narrowband signal, at a calibrated dose, on schedule — regardless of season, geography, or what's on your calendar.
Yes. Learn more here: https://goayo.com/pages/hsa-fsa