You need color temperature, fresh air, and temperature of getting outside to set the circadian rhythm. Sungazing doubles down on this.

Walk barefoot every morning. Go for grass, dirt, stone, sand, and concrete (not as good). Avoid asphalt. Go into Nature as best you can. Walk to somewhere to get the best light into your eyes.

Behind light, food also has an impact on the circadian rhythm. This is why we only eat during light hours and fast during dark hours. The same food eaten at one time of day compared to another can have big differences in digestion, fat storage, and absorption plus affects on hormones.

Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper

Appetite

Not being hungry at breakfast is a signal of circadian mismatch. We fix this by improving our light environment, not eating food past 6PM, and eating more protein at breakfast.

Big Ass Breakfast

Aim for 50 grams of protein at breakfast. This could be a vegetable drink upon waking and then 3-5 eggs 1 hour later. The key is to aim to eat more your daily calories in the morning hours and having a smaller dinner.

Once the Sun goes down

All artificial light off or filtered. Blue Blockers on. Dinner over. Red lights or candles on. Try to get as much total darkness as you can before bed. Cones and rods in the eye only regenerate in the pitch black. There is a power to darkness most in our "modern" society are blind to. Make it yours.

Early to sleep. Early to rise.
Find a rhythm and stick to it. The body loves consistency.

Duality of Nature

The winter gets cold and the summer gets hot. Obvious right?

Compare this to people who live year-round in an air-conditioned room at 70 degrees Fahrenheit

The human body thrives off this duality in Nature. We sleep in the cold and move in the warmth. That's the importance of brightness and heat during the day + darkness and cold at night. The summers are time of less sleep and more late nights. Vice versa in the winter.

This ties into the importance of Leptin Sensitivity and the BAB (Big Ass Breakfast). Realign your circadian rhythm and embrace a protein heavy breakfast soon after waking.

Further Learning

Dr. Jack Kruse
Dr. Leland Stillman
Dr. Alexander Wunsch

‍