The Light Guide - Reclaim Your Energy by Working With the Sun

A simple, science-informed daily protocol to sync your body with nature’s clock.
If your energy, mood, or sleep feels “off,” start with light. This guide shows you exactly how to use sunrise, daytime breaks, and after-dark lighting to reset hormones, stabilize circadian rhythm, and sleep deeper. You’ll get a clear morning-to-evening script you can follow today, plus easy tweaks for screens, training times, and bedtime lighting so your biology starts working with you, not against you.

You’ll learn how to:

• Use 1–5 minutes of sunrise exposure to switch on cortisol and off melatonin, setting stable energy for the day.

• Time protein, caffeine, movement, and cold therapy to match your natural hormone curve.

• Cut evening blue light, create a low-lux bedroom, and protect melatonin for deeper sleep.

What’s inside

• Step-by-step AM → PM routine (sunrise, light breaks, sunset, wind-down)

• Screen and lighting playbook (apps, glasses, and at-home lighting swaps)

• Training & recovery timing guide for better performance and sleep

• Quick-start checklist you can stick on the fridge

Perfect for: busy professionals, creators, and parents who want more energy, calmer mood, and reliable sleep-naturally.