Nature's Reset Button

Daylight savings time just sprung forward, gifting us longer evenings and a powerful reminder to reconnect with the natural world around us. As David and Hannah Sage explore in this illuminating conversation, those extra hours of sunshine offer much more than just practical benefits—they're an invitation to transform our health, mood, and perspective.

For those struggling with seasonal depression or simply feeling disconnected after long winter months, this episode delivers both scientific insights and practical strategies. The Sages dive deep into fascinating research showing how birdsong actually improves our mood and cognitive function throughout the day, while exposure to natural light regulates our circadian rhythms and boosts vitamin D production. They explore why hearing birds chirp evolutionarily signals safety to our ancient brains, and how even brief nature walks can dramatically reduce anxiety and negative thought patterns.

Beyond the scientific benefits, David and Hannah share their personal experiences of nature's healing power, from family camping trips to simple daily walks. They introduce listeners to the practice of "grounding" (physically connecting with the earth) and its remarkable effects on inflammation and sleep quality. The episode culminates with a gentle challenge to spend just 20 minutes outside this week, along with practical tips to remove friction points that might prevent you from getting outdoors. Whether you're a nature enthusiast or someone who rarely ventures outside, this conversation will inspire you to step out your door and experience what Lao Tzu understood centuries ago: "The earth does not hurry, yet everything is accomplished." Subscribe now to continue your journey toward becoming your best self with the Sage Solutions Podcast.

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Episode Transcript

Speaker 1 (00:04):
Welcome to the Sage Solutions Podcast, where we talk
about all things personalgrowth, personal development and
becoming your best self.
My name is David Sage and I ama self-worth and confidence
coach with Sage CoachingSolutions.
Today, we're joined by mylovely wife and co-host, hannah

(00:26):
Sage.

Speaker 2 (00:27):
Hi guys.

Speaker 1 (00:28):
Our topic today is both timely and transformative
the benefits of getting outdoors.
With daylight savings timehaving just sprung forward, it's
the perfect moment to talkabout how embracing nature can
boost your mood, health andpersonal development.

Speaker 2 (00:47):
Before we get into it .
Our goal with this podcast isto share free, helpful tools
with you and anyone you know whois looking to improve their
life.
So take action, subscribe andshare this podcast with them.

Speaker 1 (00:59):
Let's talk about daylight savings time, which
many of us experience as areminder that time and sort of
nature's rhythm, or ourcircadian rhythm, is shifting.
In the United States, we havewhat's called daylight savings
time.
During the spring, we shift ourclocks forward one hour or

(01:22):
spring forward to preserve moredaylight for later during the
day, and then shift back or fallback one hour during the fall,
back to normal time designatedby the time zones.
Daylight savings was created togive farmers more daylight

(01:43):
later in the day so that theyhad extra time to do their
farming and get more done whilethey had the light to do it.
However, advances in technologyand innovation have created
electricity and lights and manydifferent things that make it
pretty much unnecessary thesedays.
Most people assume that daylightsavings time is pretty

(02:06):
innocuous.
It doesn't really come with anydownsides.
However, it does have itsdrawbacks.
This abrupt one-hour shift candisrupt our sleep patterns and
circadian rhythms.
Some studies have found thatthe transition to daylight
savings in the spring isassociated with an increase in
sleep disturbances and even aslight uptick in cardiovascular

(02:29):
events, meaning heart attacksand strokes.
This can be particularlychallenging for those already
struggling with sleep or stressrelated issues, not to mention
the number of people that havetheir clocks not change or wake
up too late or are fired from ajob from being late to work.
It ends up causing a lot ofdifferent issues.

Speaker 2 (02:52):
But regardless of all the negatives that we've kind
of already covered, we're reallyhoping to be able to reframe
our thoughts around daylightsavings time and look at it with
a little bit more of a positivelens.

Speaker 1 (03:07):
Because, frankly, if you live in the US, daylight
savings time is what it is.
It may eventually go away, butcurrently you don't get to
choose whether daylight savingstime happens.
It happens for all of us andyou kind of have to just accept
it and deal with it.
Like I always say, focus onyour locus.

(03:30):
What is inside of your controlthat you can do, because
daylight savings is outside ofyour control.

Speaker 2 (03:39):
With daylight savings time, we have more time in the
sunshine, and that's somethingthat I found extremely
beneficial, coming from someonewho does deal with quite a bit
of seasonal depression in thewinter months.
Having that extra hour ofdaylight has huge benefits for a
lot of people, including myself.

Speaker 1 (03:58):
Like Hannah said, there's an opportunity here to
reframe or change ourperspective of the issue.
By being aware of thechallenges that daylight savings
can bring, we can proactivelymitigate these effects.
We can use this transitionalperiod as a reminder to adjust
your sleep schedule gradually,if possible.

(04:19):
The spring forward transitionisn't just about changing our
clocks.
Like Hannah said, it's awake-up call that nature is
urging us to maximize thedaylight around us.
With longer evenings on thehorizon, this is an ideal
opportunity to schedule timeoutdoors.
Think of it as a naturalinvitation to integrate more

(04:42):
fresh air and sunshine into yourdaily routine.

Speaker 2 (04:46):
Coming from someone who works a little bit more of a
typical 9 to 5 type of schedule, coming home at 5, 5.30, it's
already getting dark isincredibly depressing.
Even if you do go for a littlewalk or a jog outside, it's
going to be cold, it's dreary.
It's just not the rightenvironment to breed positivity.

(05:10):
So having that extra hour hasbeen so beneficial.
When I get home from work I cango for an evening walk or
afternoon walk.
David and I can go for a strollafter dinner, which is really
nice, and it's just so nice tobe able to see all of our
neighbors out and about and allof the birds chirping.
Yeah.

Speaker 1 (05:29):
For reference.
Hannah and I live in Wisconsin,so during the winter it gets
pretty cold and the days getvery short.
The light that we have is verysparse, so it's not always the
greatest situation to go outside, because it can be in the
single digits or even negativedegrees and with wind chill.

(05:52):
I think there was a point whereit was like negative 35 this
winter.
So, needless to say, it doesmake it a little tougher here to
be outside as often, but italso makes us value it and we
are a little extra grateful forwhen it is nice enough for us to
go outside.

Speaker 2 (06:11):
Absolutely.
Also, another thing with havingthat extra hour of daytime and
as things are warming up, ifyou're someone who lives in a
colder region, is finally havingthe birds come back.
Studies have found thatlistening to birds song can
improve mood, reduce anxiety andenhance cognitive functioning,
which is incredible.

(06:32):
Think about if you have alittle bird chirping as an alarm
clock.
I feel like that feels a lotmore refreshing to wake up to
than a giant like buzzer soundgoing off.

Speaker 1 (06:45):
There have also been some studies that show that
hearing bird sounds make youhappier, both in the moment and
throughout the day.
It's just an overall positivething.
Evolutionarily speaking, weevolved hearing birds in the
morning For thousands of years.
We were not in positions wherewe were sheltered from nature in

(07:07):
a way where this wasn't a partof our daily lives.

Speaker 2 (07:11):
I also think with birdsong.
When you don't hear any birdsin your nature, that generally
means that there is a threat.
So I think our bodies have kindof attuned to that.
So when we're hearing birdschirping, it kind of means that
life is going on the way that itshould, that there's no visible
threats, everything is safe.

Speaker 1 (07:32):
So, with all of that being said, threats, everything
is safe.
So, with all of that being said, you should for sure consider
trying to get some extra time innature.
Get that fresh air, hear thosebirds, get that sunlight and,
once it warms up enough, groundyour feet.
Sunlight not only helps youreset your internal clock, but
also supplies your body with theessential vitamin D.

Speaker 2 (07:56):
Something that's been really fun to do with my family
, when we're either camping orsitting outside or going for a
walk, is actually using an appcalled Merlin Bird Identifier.
It's a really cool app and it'sfree that you can actually have
going and recording, and it'lllet you know what birds are in
your area making noises.

(08:17):
It's really incredible and Ithink it kind of helps for
mindfulness, because then you'rejust a little bit more aware of
the different types of birdsand species around you.

Speaker 1 (08:27):
Research published in the International Journal of
Environmental Research andPublic Health found that natural
light exposure is a key factorin promoting healthy sleep
cycles and reducing the risk ofseasonal affective disorder.
By planning your day aroundnatural light, perhaps starting
your morning with a brisk walkoutside, you can counteract the

(08:48):
potential negatives of the timechange.

Speaker 2 (08:51):
That's something that I'm a little bit proud of
myself.
That I've been doing the lastcouple weeks very consistently,
is that I have been making sureI get outside every day and I
set the whole goal of 10,000steps, because it's a very
attainable goal and I think it'sjust kind of the number that's
jammed into our brains a littlebit, and it's been so beneficial

(09:12):
.
I feel like my patience hasbeen better, my mental and
emotional health and my mentalclarity.
So I cannot stress theimportance of getting outside
and going for a daily walk.
Even if you only have 10minutes, it's worth it.

Speaker 1 (09:27):
And I want to touch on something that you said
earlier.
We've already had an episode onmindfulness and it's come up a
number of different times, butbeing outside in nature is one
of the best ways to practicemindfulness To.
While you're taking that walk,that makes you feel so much
better actually paying attentionand being mindful to the

(09:47):
different sounds, to the feelingof the sun on your face, to the
feeling of the wind on yourskin, being present in the
moment with the things aroundyou.
It's not always about focusingon your breath or doing a guided
meditation.
Sometimes it's just being therein the moment, and nature is a
great way to help you do that.

Speaker 2 (10:09):
Absolutely.
Even if there's no birds oranything, you can still be
looking at the shapes of theclouds, the way that trees are
rustling, or maybe even justlike different shades of colors.

Speaker 1 (10:21):
It's well known that being in nature has a positive
effect on our mental health.
Being outside is more than justa change in scenery.
It's a powerful catalyst forimproving our mental and
physical health.
Stepping outdoors meansbreathing in fresh air, soaking
up sunlight and even groundingyourself by reconnecting

(10:46):
physically with the earth.
Research shows that exposure tonatural light can regulate our
circadian rhythms, elevate ourmood, improve sleep quality and
produce vitamin D.
In fact, spending time innature can decrease stress
levels and foster a sense ofcalm and focus.

Speaker 2 (11:06):
I can definitely attest to how powerful just
being in nature can be for yourmental and emotional health.
I grew up in a family that wasa very outdoorsy family, so a
lot of camping.
My dad was always outside doingdifferent projects chopping
wood, mowing the lawn, buildingforts with us as kids, so we

(11:27):
spent a lot of time groundingbecause we were running around
barefoot and just enjoyingnature.
The outdoors is definitely likea precious and rejuvenating
space for my family To this day.
My sister, my mom we do a lotof hiking.
We always do annual campingtrips that David has gotten

(11:48):
suckered into now.

Speaker 1 (11:50):
I will say that I have embraced being in nature
even more since we starteddating and it's become something
that really does make me feel alot better and I definitely try
and seek it out more than Iused to, that's for sure.

Speaker 2 (12:07):
That's awesome.

Speaker 1 (12:09):
A study by Bratman and colleagues in 2015
demonstrated that even a shortwalk in nature can reduce
rumination, essentially quietingthat inner chatter that keeps
us anxious or stuck in negativethought loops.
This research highlights justone of the many benefits that
nature offers our brains and ourbodies.

(12:29):
Imagine transforming a20-minute walk into a mini-reset
for your mind and a naturalboost to your creativity.
But it's not just aboutsunlight.
There's something unique aboutthe physical sensation of being
grounded, literally connectingyour skin with the earth.
Grounding, also known asearthing, has been linked in a

(12:52):
number of different studies toreduced inflammation and
improved quality of sleep.
When you walk barefoot on apatch of grass or feel the soil
under your feet, you're tappinginto an ancient, inherent
connection that modern livingoften obscures.
Fresh air itself can have arejuvenating effect.
Spending time inwell-ventilated outdoor

(13:15):
environments helps improveoxygen flow and can enhance
cognitive function.
A study conducted byresearchers at Harvard indicated
that people who spend timeoutdoors, in nature, report
better mental clarity and lowerstress levels compared to those
who remain indoors for prolongedperiods of time.

(13:36):
The earth does not hurry, yeteverything is accomplished, lao
Tzu.
This quote reminds us thatnature operates at its own pace,
one that is patient, steady andnurturing.
Unlike our fast-paced,high-pressure lives, the rhythms

(13:57):
of nature provide a sense ofbalance and timelessness.
When we align ourselves withthese natural cycles by getting
more sunlight, fresh air andgrounding experiences, we invite
that same calm and purpose intoour own lives.

Speaker 2 (14:16):
I love that.
Just knowing that the earth isgoing to continue its natural
progression of life and deathand seasons and growth is
incredibly comforting.
When anxiety is rampant, I feellike one of the best things
that I can do, and I'm sureothers can do, is to just take a

(14:39):
moment outside and realize thatthe world is a much bigger
place than just your anxietiesand just your problems.
The world just continues moving.
So, with everything that we'veshared today, I want to
challenge you guys.
If you're in the Midwest, wehave some beautiful weather this
week.
It's supposed to be sunny, 60s,gorgeous.

Speaker 1 (15:05):
Especially compared to what it was super recently
right.

Speaker 2 (15:09):
So I'm gonna challenge you guys to try to get
outside once, if not twice,this week for 20 minutes.
That's all.
You can go for a walk, you cango for a bike ride, you can go
stand outside and stick yourfeet in the grass and do some
grounding.

Speaker 1 (15:27):
Oh, you guys are lucky.
She's giving you an easychallenge.
I would have put it so muchharder.

Speaker 2 (15:32):
Yep, there's no reason why we can't spend 20
minutes in the sun, so letyourself be a flower and grow in
that sunshine.

Speaker 1 (15:42):
And you know what?
Let's do a little throwbackwith the original guest of this
podcast.
What would you recommend peopledo to make sure that they take
action on going outside andgetting that nature in?

Speaker 2 (15:56):
Something that I do that's really helped me the last
couple weeks is when I wake up,or even the night before I'll
take a look at what the weatheris going to be, or even the
night before I'll take a look atwhat the weather is going to be
and I know what time I'm goingto be home, and I choose ahead
of time what time am I going togo outside, whether it be before
work it's nicer out after work,oh, it's going to be kind of

(16:18):
warmer in the evening.
After dinner.
I kind of choose ahead of timewhen I'm going to take my walk.
I kind of choose ahead of timewhen I'm going to take my walk,
which has helped me a lot.
Also, I make sure that there'sno tension in getting me outside
.
My earbuds are charged if Iwant to listen to something, my
tennis shoes are by the door andI have a light jacket ready to

(16:40):
go.
So it sounds like you'rereducing the friction.

Speaker 1 (16:53):
Yes, because if there's any friction, chances
are I'm just going to want tostay in my cozy chair and hide
away.
And she mentioned earbuds.
You don't have to spend theentire time that you're outside
marveling about nature, asbeautiful as it is.
You can spend time listening tomusic, listening to oh I don't
know a podcast or an audiobook.

Speaker 2 (17:12):
Oh, whose podcast should they listen to?

Speaker 1 (17:18):
The Sage Solutions podcast.

Speaker 2 (17:19):
Thanks for being here .
But anyways, guys, enjoy thisbeautiful week, get outside and
let's grow.

Speaker 1 (17:26):
Well, that's it for today's episode.
I hope you feel inspired toembrace the beauty and the
benefits of the outdoors as wetransition into these longer
days.

Speaker 2 (17:35):
Bye guys.

Speaker 1 (17:48):
And remember you are enough and you deserve to fill
up your inner cup with happiness, confidence and self-compassion
.
Thank you for listening to theSage Solutions Podcast.
Your time is valuable and I'mso glad you choose to learn and
grow here with me.
If you haven't already, don'tforget to subscribe so you don't
miss out on more sage advice.
One last thing the legallanguage.

(18:13):
This podcast is for educationaland informational purposes only
.
No coaching client relationshipis formed.
It is not intended as asubstitute for the personalized
advice of a physician,professional coach,
psychotherapist or otherqualified professional.