Jonathan Jarecki

So the first thing is within the first hour of waking up,

What you want to do is head outside and get sun exposure for, you know, just about 10 to 30 minutes of bright sunlight into your eyes.

Don't stare at the sun, but just, you know, you can face the direction of it and just get that sun exposure.

You can go for a little walk.

That makes it pretty easy, right?

If you have to walk your dog, that's great.

I think one of the best things of having a dog is people are getting outside, right?

We need more dog owners out there.

And I think, so yeah, so 10 to 30 minutes of unfiltered morning sunlight.

So unfiltered, don't wear sunglasses.

That's the number one thing I want people to hear is when you're getting morning sunlight, when the UV is not even that strong, in fact, depends on what time you're getting up, but in the very early morning, there is no UV outside getting to you, so you don't need the sunglasses.

And the problem with sunglasses is you're not getting the beneficial blue light, so

Blue light is a spectrum.

Certain blue light is good.

Other short wavelength blue light can be deleterious.

But the more longer wavelengths blue light that sets our circadian rhythm is what we need to have elevated focus, elevated mood, elevated performance throughout the day.

And so getting that 10 to 30 minutes morning sunlight within the first hour of waking up is going to have drastic impacts.

And what I love about light is that

I can almost guarantee that people are going to feel these benefits within the first day or two.

It is very astonishing.