The best way to boost your body’s energy

For 3 years, I tried to start a personal training business.

I posted on Instagram a couple of times a week around the topic of golf fitness.

I got results with a few clients but wasn’t able to turn it into a real business.

I felt fatigued and was inconsistent with my efforts.

Blaming myself for not getting results.

I thought I just needed more motivation.

My routine was to wake up an hour before work, maybe work out, come home feeling drained, make dinner, watch TV, then go to bed. Weekends spent staying out late, usually drinking.

So here's what happened, I changed my sleep habits and couldn't believe how much better I felt.

This led me down a rabbit hole, helping me to realize circadian rhythm (your body's 24-hour cycle) is the key to unlocking your daily energy.

I used to love sleeping in.

But now the morning is the most productive part of my day.

The most important part of my new routine is the walk at sunrise.

We drive through our neighborhood so we can walk along the water and see some epic sunrises.

“The best light in the regulation of psychological, biological, and cognitive processes is bright daylight in the morning.”

 -The Journal of Research and Health Sciences

Cells need "cues" to be active.

And light is the strongest signal.

Darkness cues for rest and recovery.

Bright light cues for energy and activity.

Our bodies were designed to start the day when the sun comes.

The deer start running, the rooster crows, and the birds chirp.

Mammals are designed to become active at sunrise.

“I will go to the grave telling people to get morning sunlight”

 -Andrew Huberman

View bright light for 15 minutes, 60-90 minutes after waking.

But if the sun is direct (and not blocked by clouds, trees, or buildings), as little as 3 minutes has been shown to be effective in setting your circadian rhythm.

If it’s too bright to look at the sun, look 15 degrees to the south so the bright light can still land on your retina.

Because when you see the sunrise,

Your body sets a timer to be ready for sleep 15 hours later.

Your energy and focus are dependent on the accuracy of your master clock.

AKA your Circadian Rhythm.

Modern society has disrupted our sleep-wake cycles.

But when you can satisfy your biological needs,

You experience a brain and body running at full capacity.

Hope this helps,

Tyler Van Acker, Doctor of PT