Dr. Michael Grandner

Humans lived for most of our existence in equatorial, bright days, dark nights, relatively little seasonal variability all around the Mediterranean area and that part of the world.

You know, we solved all kinds of problems by creating these walls and buildings and artificial lights and everything.

We solved a lot of problems.

We've created some new ones too, and we're still running the same code.

Yeah.

Morning light is key.

Earlier, the better.

I mean, honestly, earlier, the better.

And how much I would say 15 minutes is probably fine.

30 minutes is probably better.

Like a morning walk or a morning run is actually probably perfect.

Um, and cause what's happening, it's not only that daytime, the other thing it's doing, and we'll talk about this when we talk about supplements, but melatonin.

So melatonin naturally, your natural melatonin will drop in the morning down to like almost from its peak to almost nothing.

Light suppresses melatonin naturally.

That's what it does.

And so if your melatonin is still kind of high and it's dropping, by getting that light, you accelerate its ability to drop.

It's like coffee.

Yeah, kind of.

And actually, this is also why I don't recommend that people caffeinate as soon as they wake up.

I recommend people wait an hour because if you caffeinate as soon as you wake up,