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.
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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 main 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.
AYO works through the eyes - the primary sensory route for circadian entrainment.
Its blue light hits the suprachiasmatic nucleus at the right phase to set your master
clock. Its red light stimulates retinal mitochondria to support ocular ATP
production and protect melatonin onset. The only wearable delivering both
zeitgebers, precisely timed, hands-free.
Mechanism
Blue light activates melanopsin in retinal ganglion cells, signaling the suprachiasmatic nucleus to anchor your master clock - triggering the cortisol awakening response and suppressing melatonin at the right phase.
Red light is absorbed by cytochrome c oxidase in retinal mitochondria, driving ATP production via photobiomodulation.
Timing
Morning, within 60–90 min of waking.
Morning, for retinal mitochondrial health and visual acuity. Evening, after sunset, to ease wind-down without disrupting melatonin.
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
Blue light activates melanopsin in retinal ganglion cells, signaling the suprachiasmatic nucleus to anchor your master clock - triggering the cortisol awakening response and suppressing melatonin at the right phase.
Timing
Morning, within 60–90 min of waking.
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
Red light is absorbed by cytochrome c oxidase in retinal mitochondria, driving ATP production via photobiomodulation.
Timing
Morning, for retinal mitochondrial health and visual acuity. Evening, after sunset, to ease wind-down without disrupting melatonin.
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)
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 470nm 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.
YOUR CURRENT STACK
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.
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
From verified protocol users.
Rated 4.7 stars on Trustpilot
Reviews
Thousands of stories from extraordinary people like you
“Thanks to AYO I manage to have agood sleeping rhythm and Inow make the most out of everyminute of the day”
“It’s much easier to wake up at 6am.Besides it’s cool, it’s also great forhealth.”
“I am challenged with chronicinsomnia and I find starting my daywith AYO for 30 minutes helps to getme going.”
“Waking up! :) With these specialglasses I limit my #jetlag, it reallyworks! But also works well against#winter depression.”
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Feel energized in 20 minutes
Beat the winter blues
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Frequently asked questions
AYO delivers a calibrated low-lux, high-circadian-effective dose (~470nm narrowband blue) independent lab testing (optimizeyourbiology.com 2026) found AYO's circadian light output is higher per unit of perceived brightness optimize your biology than competing devices, with a more diffuse profile.
Blue mode: 470nm narrowband blue-enriched white light. Red mode (biohacker mode): therapeutic red light. UV-free, IR-free, TÜV Rheinland certified.
20 minutes morning (blue) within 60 minutes of waking is the default protocol. Red mode in the evening is opt-in and pairs well with bedtime windup.
Yes, but reverse the order: AYO in the morning anchors phase, then 0.3–0.5mg melatonin 6–7h before target bedtime if needed. Light first, melatonin last.
Yes, different jobs. Panels for mitochondria/recovery; AYO for circadian + portable red dose.
No direct API yet. Run it on protocol and the rings/straps will show the result.
The red-light mode targets cytochrome c oxidase, the same mechanism as Joovv (660nm/850nm). Smaller dose than a panel, but additive in a daily protocol.
If you can, you should. North of 40° in winter, pre-dawn schedules, or indoor work, outdoor sun isn't an option. AYO is the controlled, dosed, calibrated indoor stand-in Huberman explicitly endorses for those conditions.
Johnson's Blueprint protocol explicitly includes blue-light-blocking glasses at night NOVOS and red-light therapy nucleus for skin/mitochondria. AYO is the morning side of the same logic.
Yes.