Welcome to RESET
RESET is the starting point for restoring the body’s natural balance. Before we optimise health, we first stabilise the systems that regulate energy, sleep, hormones and recovery.
At the centre of this process is circadian rhythm — the body’s internal timing system, guided primarily by light. When this rhythm is aligned, the body can repair, regulate inflammation and maintain stable energy. When it becomes disrupted, many aspects of health begin to drift out of balance.
In these short videos, Dr Conor McGrath and Richard Gibson explain why light, rhythm and daily environmental signals are fundamental to how the body functions — and why RESET begins here.
Why RESET Starts with Rhythm and Light
In this video, Dr Conor McGrath explains why the RESET programme begins by restoring the body’s natural rhythms before moving on to optimisation.
Light is the body’s master timing signal, helping to regulate our circadian rhythm — the internal clock that coordinates key processes such as hormone balance, immune function, energy production and cellular repair. When these daily light signals become disrupted, the body can fall out of sync, often leading to poor sleep, energy crashes, increased inflammation, and the familiar feeling of being “tired but wired.”
RESET focuses first on stabilising the body’s rhythm and timing, because when the body is back in sync, deeper optimisation becomes far more effective.
About Dr Conor McGrath
Dr Conor McGrath (MBChB, BSc, FRCA, FFICM) is a consultant doctor in anaesthesia and former intensive care specialist with nearly 30 years of clinical experience. He has a long-standing interest in functional and integrative medicine, focusing on identifying the root causes of illness and supporting long-term health through circadian biology and whole-body systems medicine.
Why Circadian Rhythm Matters
In this video, Richard Gibson explores one of the most powerful — and often overlooked — foundations of health: your circadian rhythm.
The body runs on a 24-hour biological clock that regulates hormone timing, inflammation, energy levels and cellular repair. When this rhythm is aligned with natural light and darkness, the body can repair and restore efficiently. When it becomes disrupted, hormonal signals become mistimed and inflammation can increase.
Richard explains why morning light is essential for setting your biological clock, why the body needs light during the day and darkness at night, and how circadian alignment influences inflammation, hormone balance and cellular regeneration.
RESET begins with simple awareness. By exposing yourself to natural light in the morning and protecting darkness at night, you provide the signals your body needs to function as it was designed to.
About Richard Gibson
Richard Gibson is a Specialist Orthodontist and Consultant at Liverpool Dental Hospital with a long-standing interest in the health effects of light. After experiencing an autoimmune condition himself, he began exploring photobiomodulation and circadian biology, studying how light influences inflammation, mitochondrial function and overall health. He now works within the growing field of quantum and circadian biology, helping people understand how environmental signals shape wellbeing.
Week 1 – Circadian Rhythm & Light
During the first week of the RESET programme, we focus on one of the most powerful biological regulators of health: light.
Light plays a central role in controlling your circadian rhythm, your body’s internal 24-hour clock. This system regulates many essential functions in the body, including:
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Sleep and wake cycles
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Hormone production
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Energy levels
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Metabolism
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Immune function
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Cellular repair
When your circadian rhythm is aligned with natural light patterns, your body is better able to produce energy during the day and repair itself at night.
Modern lifestyles often disrupt this rhythm through indoor living, artificial lighting, irregular sleep schedules, and evening screen exposure. Over time this can contribute to fatigue, poor sleep, hormonal imbalance, and reduced resilience to stress.
The goal of this week is simply to begin re-aligning your body with natural light patterns.
Week 1 Habit Focus
Morning Light Exposure
This week we encourage you to focus on one simple daily habit:
Spend 10–15 minutes outside in natural light within 30–60 minutes of waking.
Even on cloudy days, outdoor light is significantly brighter than indoor lighting and sends a powerful signal to your brain that the day has begun.
This can be very simple:
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Step outside with your morning tea or coffee
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Take a short walk
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Sit outside or near natural daylight
You don’t need to look directly at the sun — simply allowing natural daylight to reach your eyes is enough.
Why Morning Light Matters
Inside the brain is a small group of cells known as the suprachiasmatic nucleus (SCN), often referred to as the body’s master circadian clock.
Special light-sensitive cells in the eyes detect natural daylight and send signals directly to this clock.
Morning light exposure triggers several important biological processes:
1. It sets your circadian clock
Morning light anchors your body’s internal timing system, helping your body recognise that the day has started.
2. It increases morning alertness
Natural light stimulates the release of cortisol at the correct time in the morning. Cortisol helps you feel awake, focused, and energised.
3. It helps regulate sleep later that night
Exposure to morning light starts a biological timer that helps the brain release melatonin approximately 12–14 hours later, preparing your body for sleep.
4. It supports mood and energy
Morning light also supports the production of serotonin, a neurotransmitter involved in mood regulation, emotional wellbeing, and motivation.
Over time, consistent morning light exposure can improve:
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Sleep quality
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Energy levels
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Mood
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Hormonal balance
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Overall circadian rhythm stability
Small Changes Create Big Results
This habit may seem simple, but it can have wide-ranging effects across the body’s biological systems.
You may wish to use the habit tracker in your Introduction Pack to record your morning light exposure during the week.
Remember, consistency matters more than perfection.
Your RESET Journey
Everyone’s healing journey is unique.
Some people notice improvements quickly, while others experience gradual change over time. It is completely normal to experience ups and downs along the way as your body adapts and begins to rebalance.
The RESET programme is designed to support your body step-by-step.
If you have any questions or need guidance, please speak to a member of the AIM team — we are here to support you throughout the process.
Take your time with this week’s practice.
Come back to this session as often as you need.
Click below to continue your reset journey