A quick glance at data from various sources confirms that suspicion and highlights it as a fairly common problem: In the United States, 40% of people reported getting less than seven hours of sleep each night (1) “Although teenagers need about nine hours of sleep a night on average, according to the National Institutes of Health, only 3 percent of students reported getting that amount, and 20 percent of participants indicated that they got five hours or less. The average amount reported was 6.5 hours every weekday night.” (2)

“It is estimated that 50 to 70 million Americans chronically suffer from a disorder of sleep and wakefulness, hindering daily functioning and adversely affecting health and longevity.” (3). While the data is discouraging, it isn’t surprising. Given our high-paced, high-stress modern environment, sleep is more of an after thought than a daily priority.

The question then becomes: What can be done?

Although quality sleep is a full day effort, post-sunset is a critical time period that can make or break your sleep that night. It’s also a great place to start making small, high-reward changes.

Let’s explore!

Circadian Rhythms In The Modern World
First, let’s talk about why the period after sunset is so important. Humans are guided by an internal clock we commonly call our circadian rhythm. But, unlike a typical mechanical clock that keeps time independently, our internal timekeepers are constantly looking to the external environment for guidance. The most important cue for circadian timekeeping is the daily and seasonal fluctuations in light (or lack of it)—i.e. day and night. Photoreceptors in our eyes and skin receive signals from the light environment and communicate to the Suprachiasmatic Nucleus (SCN). The SCN is located in the hypothalamus and coordinates our physiologic response to the signals received. This includes critical hormonal, metabolic and energetic functions throughout the body (to dig deep into circadian biology, click here). Meal timing is another important cue for circadian function and when you eat can actually matter more than what you eat.

Maintaining synchronization between our environment and internal function is important for creating optimal health. When we become desynchronized from our environment, our body loses its ability to initiate the correct biological functions. In the short term, this may look like fatigue, low energy, lack of mental clarity and poor mood. Over time, chronic desynchronization will always lead to more serious dysfunction and is a proven risk factor for any of the chronic
diseases that are so prevalent today.

Unfortunately, the modern world has created a 24/7 lifestyle that works against our fundamental sleep biology. Stressful days leave us in a state of constant sympathetic nervous activation; late-night eating sends our guts into overdrive and confuses our bodies; and constant exposure to artificial light disrupts our circadian timing and ability to initiate the correct functions at the correct time. These cultural norms have created a universal state of chronic circadian disruption with sleep quality suffering as a result.

Why Is Post-Sunset So Important?
The period after sunset has been substantially transformed in a very short period of time. For most of human history, we lived in unison with the light environment. There was no artificial light to disrupt our circadian clock and the temptations of technology were nonexistent. That meant that once the sun had set and darkness had descended, you could either go to sleep or...go to sleep! Options were limited.

But, this is simply no longer the case—we are constantly surrounded by artificial lighting and technology usage has become a normal part of passing time—especially once it’s dark out. Unfortunately, this is a recipe for terrible sleep.

So, how can you transform your post-sunset routine for high quality sleep? Keep reading to learn more!

Post-Sunset Protocol
1.) Block/Eliminate/ Reduce Artificial Light
It can’t be stated enough—artificial light is devastating to our circadian rhythm and thus, sleep quality. The key player in restorative sleep is melatonin, which nature cleverly designed to work inversely with cortisol (the stress hormone). Ideally melatonin levels will rise and fall in accordance with the diurnal patterns of day and night—this means that as the sun sets, levels should increase, peaking in the middle of night after several hours of darkness. As morning comes, levels will slowly decrease, with the lowest point coming after sunrise. This is when cortisol should kick in.

But, what happens when we eliminate darkness almost entirely, instead filling our nights with artificial light. You guessed it—we lose control of melatonin and become dominated by cortisol —sleep and recovery disaster. The most effective way to combat this issue is simply to eliminate use of artificial light and technology once the sun has set. Without circadian disruption, quality sleep is more likely. If this is not a realistic solution for you, there is another option—night time blue blocking glasses.

Glasses designed for nighttime use should block 100% of blue light—these glasses can often be recognized by their distinctive red tinted lenses. There are many options for blue blocking glasses, so do your research and be sure the pair you choose is effective, backed by testing and of high quality construction. Many companies are more than happy to share their testing and design facts with you if you reach out, so don’t hesitate to contact them directly.

2.) Avoid Flickering Lights
One area many people neglect to consider is flicker. Think of it simply as the pulsing of light over a period of time. Flicker can range from a small change in a light’s brightness to fully turning on/off repeatedly. These changes are often imperceptible, but not always.

Why does flicker occur?

This may seem like a design flaw, but it is actually incorporated into many lights intentionally to save energy. But, the cost for your health is significant. Flicker is an unnatural stimulus and is a silent stressor as a result—bad news for sleep! It’s important to note that although blue light and flicker may come from the same source, strategies for mitigating/eliminating differ greatly—this means wearing your blue-light blocking glasses will not help in this area. Instead, turn off harsh LED lights that are most susceptible to generating flicker. You can also switch them out for low flicker bulbs as well!

3.) Watch The Sunset
Our circadian timekeeper is constantly looking to the light environment for cues—this means that getting outside to watch the sunset is a critical message. Rain or shine, be sure to make a dose of natural light exposure around sunset a daily priority. Use an app (your weather app is the most accessible) to get an understanding of when the sun is going to set and set an alarm if necessary. Even if you don’t have a clear view of the setting sun, simply being outside is extremely powerful.

Pro Tip: Use the sunset as a reminder to begin reducing artificial light and winding down for the night.

4.) Choose Red Light
If you need light, try to make it red. Visible red light occurs between 625–760 nm (3). Infrared light, which is non-visible and perceived as heat, is found roughly after 760nm on the electromagnetic spectrum and divided into three different bands—IR-A (760–1400 nm), IR-B (1400–3000 nm), and IR-C (3000 nm–1 mm). Red light is unique for a number of reasons. Not only has it been shown to be the least disruptive wavelength to our circadian rhythm, it also offers distinct healing benefits like reduced inflammation.

Similar to blue-light blocking glasses there are an abundance of red lights available in different shapes, sizes and frequencies. Do your research as not all are created equally! In fact, one of the most important areas to consider is actually flicker. Many red lights utilize LED bulbs, without mitigating the effects of flicker—unfortunately that means you may be inadvertently creating a separate issue. Look deeply into flicker as well as the spectrum used and be sure there are no junk light wavelengths (blue light) present.

5.) No Food After Sunset
This is another big one! Our bodies were designed to be the most metabolically active during daytime. Nighttime, on
the other hand, is reserved for rest and repair. Eating late sends the wrong signal to our body, indicating it is time to utilize/produce energy and sending our gut into overdrive. Simultaneously, it disrupts the critical repair processes that
help our bodies recover from daily wear-and-tear. Chronic desynchronization and lack of cellular repair over time will inevitably result in dysfunction.

Consciously time your last meal to allow a gap of at least three hours before going to bed and make sure to leave the snacks behind. You will find you sleep better and wake up feeling refreshed and ready to take on the day.

7.) Make Post-Sunset Low Stress
There’s no doubt, life can be super stressful. But we should do everything possible to avoid activating the stress response after the sun has set. Try to adopt practices like meditation, journaling or reading to finish your day instead of using technology, staring at screens or even working. Treat the time between sunset and bedtime as sacred and solely dedicated to you. Don’t settle or give in—quality sleep is well worth the sacrifice.

Takeaway:
If you struggle to get high quality sleep, your post-sunset routine is a great time place to focus on initially. Start small and adopt practices that you know you can keep. As you create lasting habits, continue to build and challenge yourself with more difficult changes. Remember—consistency is key to success.

If you’ve mastered your post-sunset routine and still feel as though there is room for improvement, consider your morning routine and how it impacts your sleep quality. For more information in that area, check out our blog “The Power of the Sunrise.”

Cites:
1.) https://news.gallup.com/poll/166553/less-recommended-amount-sleep.aspx
2.)https://www.scientificamerican.com/article/teenagers-who-don-t-get-enough-sleep-at-higher-risk-for-mental-health-problems/
3.) https://www.ncbi.nlm.nih.gov/books/NBK19960/

 hile it may seem simple to jump into a cold shower or immerse your body in freezing water, it takes time to get adapted to extreme temperatures—especially when we have little exposure to them any more. But, there are plenty of ways to make the process easier and our team has definitely learned a thing or two through trial and error.

Here is some of what we picked up along the way—hopefully it can be helpful in optimizing your own CT practice.

Tips And Tools For Success:
1. Just get started. It can be challenging to find the motivation to fully immerse yourself in ice cold water. But, the truth is it only gets easier with repetition, so take it one session at a time and don’t give up.

2. Make it fun! CT should not be a dreadful experience. Sure, it’s uncomfortable, but ultimately, it should leave you feeling great. The best way to make this happen is to include others in the experience. Not only will this create accountability, but it breeds community and community optimizes success.

3. Think about what you are doing before your CT session and plan accordingly. Here are some ideas and potential benefits:

• If you are just starting out, eating a high-fat meal may make the session a bit easier. 
• Engage in some kind of physical activity beforehand. Whether this be a workout or just getting some yard work done—any movements that heat you up and may make the session a bit easier. You may even want to take a dip! Our personal favorite is a ruck—even a short one-- before we jump in.

4. Think about what you are doing after your CT session and how you plan on recovering. Our favorite recovery methods are:

• Sun exposure—especially on hot days where the UV is high.
• Fire—reap the benefits of IR/Red light while you warm up.
• Sauna—quick and easy way to offer a contrast.

5. Whatever method you choose, make sure you’ve prepped ahead of time to make recovery easier.

6. Listening to a podcast or music during your CT session can help the time go by faster.

7. Cold showers may actually be more difficult than full body immersion. There's something about being pelted by droplets of cold water that is far more uncomfortable than simply sitting in the water. If you have your cold shower practice down, don't be afraid to move on to a full immersion practice—you may just be surprised.

8. If you have a full day, make it an experience. Start a fire and go back and forth between the cold and warmth or find a natural water source and embark on an adventure. 

9. Build up slowly: We won’t lie—CT in any form is not easy at first. And that’s okay! It may take some time to get used to temperatures you have actively avoided your entire life. The best way to build a sustainable practice is to start slow and build up over time. Commit to adding a consistent amount of time—for instance, 1 additional minute each session—over the course of a specific time period.

10. Focus on breathing! Redirecting your attention towards something you can control is a great way to push through a tough session and gain some additional benefits. Be consistent: The best way to continue reaping the incredible benefits of CT is to do it regularly. If you miss a couple sessions, don’t beat yourself up, but commit to picking it back up. There are several ways to guarantee consistency: Get your friends to join you. Community creates accountability.

11. Do it everyday and be flexible. Even if you don’t have time to jump in for 45 minutes, don’t worry—keep it short, but just do it.

12. Utilize cold showers. Ending every shower with a healthy dose of cold is great way to experience the stimulus each day. Even if you utilize a different practice, keep the cold showers going.

13. Do it with others: This is a big one! Connecting community with the cold is truly one of the most important ways to be successful. Find some people as crazy as you are and make it a part of your routine—you’ll find you gain a lot more than just some brown fat.

CT is a journey, so enjoy the process along the way! Focus on continually optimizing your practice and sharing what you’ve learned with others!

Although, we are hardly challenged by nature’s elements anymore, we can still reap the incredible physical and mental benefits through intentional practice. The most popular and widely practiced method has become cold showers. They are accessible and most have a fairly consistent shower routine, which proves a recipe for success. While they are incredibly beneficial and should be practiced consistently, there is a whole world of exciting methods which should be explored as well.

Whether you’re just getting started or looking for to up your game, there is sure to be a method for you! From least difficult to the most complex, here are some great strategies for making it happen:

Face Dunks
Face dunking is a great entry into the world of cold thermogenesis. Not only is it easy and accessible, it’s much less daunting than being sprayed with cold water or submersed entirely.

Equipment Required:

• Shallow Pan
• Water
• Refrigerator/Freezer

Protocol:
Facing dunking can likely be done with items you already have lying around—so no excuses! To get the water as cold as possible (without freezing it), fill a shallow pan and let it sit in your freezer for about an hour. Once it is cooled down, take a deep breathe and place your entire face in the pan. At first, the cold water may be extremely uncomfortable—look to stay submerged for 5-10 seconds initially. Continue building as it becomes easier, eventually working to accumulate a specific amount of time, coming out to take a breath as needed (say, 2-5 minutes).

This is a great practice to adopt before going to bed as it has a calming effect and lowers body temperature. It’s also great if you’re traveling and want a quick solution to jet lag or simply want to be consistent with your cold exposure practice.

Pros:
- Easy to do anytime.
- Free!
- May take less time to adapt to.
Cons:
- While immersing the face offers great benefits, there are more to be had by exposing more of the body to the cold.

Cold Showers
Taking cold showers is a great way to start your CT practice and it’s getting a lot of attention lately. Not only do most have access to a shower, most also have their shower routine nailed down so it provides a consistent reminder to keep it going. Note: Even if you use a different, more complex method, it never hurts to continue taking cold showers for additional exposure/benefit.

Equipment Required:

• Shower
• Cold water

Protocol:
If you’re new to cold showers, start slow. Begin with just 10 seconds and build, consistently adding time each day/week. If you struggle, don’t feel pressure to increase time right away-- move at your own pace, while still challenging yourself. Eventually, work towards 2-10 minutes of cold water exposure depending on time. Experiment with contrasting different temperatures as well—i.e. 2 minutes of cold, 2 minutes of hot, etc. Reminder: Focus on the breath! Forgetting to breathe will elicit a panic response and make the experience more stressful. While the goal is to activate the sympathetic response, you want to learn to strategically work through it. Focus on breathing through the discomfort and coming out stronger.

Finally, always end with cold! It may be tempting to warm up the shower once you're finished, however ending with cold is a great way to keep the benefits of your cold shower going.

Pros:
- Quick and easy to control.
- Accessible to most.
- Great way to begin a cold thermogenesis practice.
- Can be done everyday.
- Easy way to build a habit as you already have a consistent stimulus.
Cons:
- Many would argue that cold showers are actually more challenging than full immersion into the water.
- Temperature of the water may not be as cold as you would like in some seasons/locations.

Tub and Ice
If you’re looking for an extra challenge, filling a tub with ice and water is a great option. Using the tub method offers the benefit (if you could call it that) of full body immersion. While it may seem daunting at first to get your entire body in the cold water, over time you will likely find it is much easier than showers.

Equipment Required:

• Tub or stock tank.
• Water.
• Lots of ice.
• Thermometer of some sort.

Protocol:
Using the tub in your bathroom is certainly an option, but may not be as ideal as purchasing a livestock/water tank and using outside. Tanks are fairly easy to locate and purchase. You will likely want something that holds at least 100 gallons and will be sturdy. We found that this one worked well, was fairly inexpensive, and was large enough to fit two people comfortably.

Tip: choose a plastic tub as cold metal can be uncomfortable. Also, make sure it has a drain plug or you have access to a water pump for easier draining.

To fill a tank with 100 gallons of water takes about 20 minutes. If you’re on a well, be sure you have the capacity to do that before running it dry. To cool 100 gallons of water to 55 degrees requires about 40-60 pounds of ice when the temperature outdoors is 75 degrees or below. As the temperature rises, you will need more ice and it will be more difficult to sustain the lower temperatures.

There are several ways to obtain this much ice. The most obvious is simply purchasing ice from the local grocery store, but this can get expensive over time. You could also purchase a large ice maker, that continually makes ice—the only down side is the initial expense and storage space for the machine.

The most cost effective way seems to be making your own ice by freezing water in anything that will hold it. The biggest bang for your buck is purchasing a couple 5 gallon refillable water jugs and freezing them. While this requires the space and time to do so, it will produce a large amount of ice and cool water very effectively. You can keep the water in the tank without draining for about a week or two depending on frequency of use. Add food-grade hydrogen peroxide or epsom salt to clear up the water as needed.

Use both temperature and time as variables when starting out and remember to take it slowly. For instance, start with 2 minutes and build up over time or start with a warmer temperature and work your way down. Ideally, you want to get to 50-55 degrees Fahrenheit and be able to sustain exposure for 30-45 minutes.

To make this method worth your while, do it with friends and make a full day of it. The ongoing cost of ice can add up over time, so splitting it with others and making the most out of each session is a great strategy. If you have time, do multiple sessions in the day to get the most bang for your buck.

Pros:
- Low barrier to entry.
- All necessary equipment is fairly accessible.
Cons:
- If you are purchasing large quantities of ice, it can add up quickly. The potential solution is to purchase an ice maker—while they can be expensive, it is a one time investment up front.
- Ongoing cost if you pay for water.
- Preparation and planning required each time.
- Requires space for tubs.

Natural Water Source (Ocean, Lake, Pond, River, etc.)
If you want a free and easy way to get some cold exposure, use a natural water source like a lake, pond, river, or the ocean. In most areas, some body of water is typically accessible—if not, make it an adventure and seek one out.

Equipment Required:

• Natural occurring body of water. This could include: ocean, lakes, rivers, ponds, etc. (Running water is an added bonus and challenge!)
• Thermometer (optional)

​Protocol:
Once you’ve found a natural water source, the next step is to get in there! Like all other forms of CT, taking it slow initially is highly recommended. Some additional considerations when using a natural water source:

• Make sure it is open to the public and not a private body of water.
• Plan out your post-CT warm up strategy. This may mean bringing additional clothing, choosing sunny days or having access to a fire.

Pros:
- Free and fairly accessible.
- Provides a more natural experience.
- Grounded
Cons:
- In many areas, water eventually may get too warm to use.
- Sometimes difficult to judge temperature of water. However, you can purchase thermometers that will assist.

Chest Freezer
The chest freezer is a popular choice amongst those looking to elevate their CT practice with an accessible, inexpensive and relatively hassle-free option.

Minimum Equipment needed:

• Chest Freezer
• Non toxic sealant
• Power source and GFCI outlet
• Time outlet
• Temperature probe/Thermometer
• Garden hose and water source
• Sink to hose adapter if required.
• Food grade hydrogen peroxide and epsom salt
• Pump or drain plugs
• Bath mat

Optional Equipment:

• UVC filter or Ozone Generator for easy cleaning.
• Wooden enclosure for looks.

Protocol:
Choosing the correct size is key and you will likely want something that is roughly 20 cubic feet at minimum. Don’t be afraid to head to your local hardware store try out a couple or research the dimensions and plot it out. Visit your local scratch and dent store or keep an eye out for used freezers on local marketplace websites as they can much cheaper. You’ll also want to keep the lid in mind and find a freezer that allows the lid to stay open when you’re in it.

Once you have purchased your freezer, place your chest freezer strategically, keeping in mind that once it is full, it is likely not moving. This means keeping it near a water/power source and having the ability to drain it when needed. Seal up your freezer using a non-toxic adhesive along the edges, seams and any spot water could leak. If your freezer does not have drainage, you may need to explore adding a drain plug or simply use a pump to get the water out. You may also want to any remove wheels and ensure the freezer is well supported and level as water has significant weight, which could compromise the integrity of the freezer.

Depending on the temperature of the water coming out of the tap, it may take some time for it to cool initially. If you want to speed up the process, throw some ice in there. To keep the water cool consistently without forming ice blocks, use a timed outlet and set it to kick on a couple hours a day. To monitor temperature, use a wired temperature probe that can be kept in the water.

To keep the water clean without chemicals, use a combination of food-grade hydrogen peroxide and epsom salt. Drain water as needed depending on use. If you’re looking to get fancy and make your chest freezer look good, add a wooden enclosure or some paint. Sky’s the limit!

*SAFETY IS KEY* Because you are using the chest freezer in an unconventional way and mixing water and electricity, it is imperative that you take safety into consideration. This includes:

• Making sure you have the correct outlets (GFCIs)
• Keeping water away from the electronics—if they are underneath the freezer, this may mean
• elevating it.
• Unplugging freezer while you are in it.

You also don’t want to inadvertently introduce any toxic exposures to your set up, so research all products thoroughly and ensure all are safe.

Pros:
- Offers a one-time, upfront investment.
- With proper setup, water will stay consistent temperature without the hassle of ice
Cons:
- Requires some ongoing maintenance and a little bit of work initially.
- Most chest freezers only have the room for a single person.

Cold Tub
If you’re serious about your CT practice and looking to up the game with a solution designed specifically for this purpose, there are certainly options available. Many resemble hot tubs and and can generate both hot water and cold water. However, this market is extremely nuanced and can sometimes be a bit confusing. It is imperative that you do your research and thoroughly vet out each option as not all products are created equally and can be expensive.

Protocol:
If you’ve been practicing any of these CT methods for any period of time, you’re likely becoming fairly adapted to the cold water. However, it is important to note that many cold tubs can reach temperatures much lower than the other methods and you should take it slow initially—both with the temperature and exposure time. Since each cold tub differs, refer to manufacturers directions for set up and maintenance. The best part of the having a sophisticated cold tub set up is the convenience and practicality.

Simply jump in and get cold!

Any and all cold exposure is welcome and if you can make it a part of your daily routine, go for it! Even jumping in for just 2 minutes is a great way to tap into the sympathetic nervous system and introduce some positive stress. However, continue to experiment with different lengths of time and challenge yourself. Extended exposures (20-45 minutes) offer maximal benefit and will leave you feeling great.

Pros:
- For the most part, many of these setups require very little maintenance.
- Eliminates planning of CT sessions—ready to go when you are.
- No more purchasing of ice!!!
Cons:
- Potentially expensive.
- Can be difficult to navigate the options and make a choice.

Takeaway: If you’re ready to make CT part of your functional lifestyle, there are plenty of options to choose from. Find a method that will fit into your daily routine and easily become a habit. At the same time, don’t get comfortable—continually challenge yourself and mix it up. And don’t forget—share your practice with others as community optimizes success!

So, here’s another perspective to think about—movement is more than the time spent in the gym, engaging in high intensity exercise. It’s a summation of your habits and the way you actively express yourself throughout the entire day.

Movement is a lifestyle.

Not only is this model more advantageous in your long-term pursuit of optimal health, it more closely aligns with our evolutionary origins and connection to nature—i.e. days spent outdoors, filled with physically intensive tasks vs. days spent indoors with short bursts of intensity. Although operating like our Paleolithic ancestors can be difficult in the modern world, we can certainly build a lifestyle around regular movement and work to diversify our movement practice as much as possible—and we must.

Here are some easy ways to make movement a lifestyle and fuel your full day:

1.) Stand throughout the day.
Our bodies were designed for movement. Unfortunately, the modern work setting has typically encouraged sitting, causing most to remain sedentary throughout the day. The consequences of a sedentary lifestyle are well studied and it is a significant factor for a number of chronic diseases (1).

What's the solution? Find ways to stand throughout the day.

This could mean investing in a standing desk or scheduling regular breaks to take a walk— whatever it takes to reduce the time spent sitting.

While there are a number of general recommendations for how much one should stand, a good rule of thumb is that you should be trying to stand for a majority of your day. Set a goal and build up to it! Your body will thank you.

2.) Go for a ruck!
Rucking is simply the act of walking a set distance with weight on your back. Not only is this a great way to get a workout in, it also offers the opportunity to switch up your intensity level. Plus, it gets you outside and mimics the act of carrying a load over a large distance—much like our ancestors would have had to do!

If you have never rucked before, it's fairly simple and can be tailored to anyone's fitness level by adjusting the weight carried or the distance covered. Here's a great guide to get you started.

Give it a try and remember to make it fun!

3.) Get up and immediately get outside.
Spending time outside in the morning is a great way to accomplish something early and set the tone for the rest of the day.

Not to mention, exposure to the morning sun helps boost optimal energy levels and will give you the fuel to continue moving throughout the day.

Take advantage of the morning by going for a walk (or ruck) or simply getting outside to move around.

4.) Plan activities that force you to move.
Instead of taking a trip to the movies or going out to eat, think about planning a more active excursion. Anything that keeps you outside and keeps you moving!

Examples include:

• Biking
• Hiking
• Rucking
• Camping

Doing it with others helps you stay accountable, so emphasize finding an activity everyone will enjoy.

5.) Cook your own meals.
Have you ever cooked while sitting down? Likely not. While this one may be slightly unexpected, preparing your own meal is a great way to stay moving right before you sit down to eat.

6.) Take a walk after you eat.
Having a trigger for activity is a great way to build a habit. If you commit to taking a walk after eating, you’ll always have an easy reminder. Be consistent and encourage others to follow suit.

7.) Keep moving at the end of the day.
It’s easy to get home at the end of the day and want to call it quits—but, this is a great time to get outside and continue moving. Going for a walk (or ruck), playing a game in the backyard (badmiton, soccer, etc) are great options and can keep you away from sedentary activities like watching television or scrolling on your phone.

End the day how you started it—by moving!

8.) Move in nature whenever possible.
We are inherently attracted to spending time in nature and the benefits of doing so are endless. Find ways to move that consistently get you outside and connected to the natural world.

9.) Make movement fun and connected to others.
Community optimizes success and building positive connections with others while continuing to move is a great way make it part of your lifestyle. Find likeminded people who enjoy activities similar to you or go outside your comfort zone and try something new. Whatever you do, do it with others and make it fun!
--
Make movement part of your functional lifestyle by building your day around habits and activities that keep you active! Doing so helps you cultivate an ecosystem that keeps you feeling your best—day in and day out.

This is the surest way to health.

Cites:
1. https://fitness.mercola.com/sites/fitness/archive/2018/08/10/stand-more-sit-less.aspx

__________________________________________________________________________
The term “biohacking” gets thrown around quite a bit these days. In fact, an entire community has been born out of health-enhancing products and the practices of prominent individuals like Ben Greenfield and Luke Storey. Yet, the actual definition of biohacking seems to be somewhat unclear. Some describe it broadly as any effort to live your best life or improve your health, while others reference specific bio-markers and physiological changes. But, the truth is that establishing an official definition isn’t really important as the practice of biohacking is personal—it’s about your goals and efforts in achieving them. What may be more important is establishing what it is not in an effort to avoid misconceptions and unrealistic expectations that will never create health in the name of “biohacking.”

With that said, here we go!

Biohacking is not...

1.) A shortcut to health
One of the most common misunderstandings is the idea that biohacking products and practices will accelerate your journey towards health. As much as we would like this to be true, there is simply no shortcut to optimal; achieving health will always require the cultivation of an ecosystem that promotes normal function—day in and day out. While using the methodologies embraced by the biohacking community are great steps in the effort to live functionally, they should never be considered the “be all end all.” You must put in the work to get the results— period.

2.) A substitute for nature
The truth is found in nature—and so is health. We originated from nature and our biology is deeply connected to our evolutionary past. In order to live functionally at the cellular level, we require the elements found only in nature—light, water, connection to the earth and real food— or our health suffers. The tools and practices adopted by biohackers are nothing more than an imitation of nature and should be considered as a second best option or supplement. They exist to make nature’s healing power more accessible, but should never be a replacement. Bottom line: get outside, eat real food, drink real water and practice functional movement. Everything else is extra.

3.) One size fits all
What works for one individual may not work for you. Every person is unique and has their own personal requirements for health based on an endless number of factors. Even though somebody has great success with one practice, doesn’t mean it is right for you or for where you are at in your journey. Do your research and make sure you understand the expected
benefit before you invest time in it. Better yet, seek professional guidance to be sure it is a good fit!

4.) Expensive
In fact, when done correctly, it should be largely free! Nature is all around us and stepping outside for some morning sun or getting barefoot in the grass costs nothing at all. You could even make the arguments that the cheaper the biohack, the more beneficial. Seek these options first and always look to nature as a guide.

5.) Exclusive to certain individuals
Biohacking is for everybody—regardless of age or current health status. As long as you are consciously making efforts to live a lifestyle connected to function, then you are hacking your biology. This could be as simple as meditation, a cold shower or practicing better sleep hygiene. There is no minimum or maximum commitment of time or money—it simply requires purposeful action, day in and day out.
--

Get out there, take action and try something new! Health requires constant self- experimentation—never let anything hold you back!

__________________________________________________________________________
As active people, fitness plays a significant role in our daily lives. For many, it’s how we start our mornings or end our day, relieve stress and spend time with community. We enjoy the incredible health benefits and the unique feeling of satisfaction that comes only after completing a grueling workout. There’s no question—fitness is and should be a central
component of a functional lifestyle.

But for many, the relationship between fitness and function has become unhealthy and disconnected. The intensity of our training sessions has escaped the gym, into our daily lives and become a stressor causing dysfunction, both physically and mentally. 

If you’re here, you likely know that creating a functional lifestyle requires placing function at the center of our lives and removing the stressors that result in negative physiological responses (if you don’t, learn more about it here)—this must characterize our fitness practice as well.

Consider for a moment your own relationship with fitness—are there times where your training or performance creates stress? Does the idea of missing a workout prompt anxiety? Are you continually sore without relief? These are signs that it may be time to rethink the role fitness plays in your life.

Reframing our perspective on fitness requires first defining the role it should play in our lives and functional health.

Fitness is a tool to enhance our lives and should never take away from our functional health. More importantly, fitness goes beyond our time and performance in the gym—it represents how we incorporate movement and recovery into all hours of the day for improved health and wellness at the cellular level. Anything less is not optimal.

A fitness routine that causes stress mentally or physically does not achieve this goal nor is it sustainable long-term. The objective of exercise is to purposefully break the body down, which is advantageous only when paired with the recovery needed to rebuild—the reality is that many only have one half of the equation. Day after day, individuals are engaging in intense exercise combined with a lack of sleep, poor diet and minimal exposure to natural light; this is all in addition to unrealistic personal expectations that create further stress. The result: bodies broken at the cellular level, performance plateaus, exhaustion, a lack of motivation and chronic parasympathetic imbalance. The sad truth is that the community most focused on health may actually be creating dysfunction as a result.

The solution lies in a reconnection with nature and our physiology—this must occur at the cellular level and requires fueling our mitochondria for optimal function. Fitness is just one aspect of our functional ecosystem, but can be detrimental if not aligned with the needs of our active body—most importantly, recovery. Day in and day out, function must be our focus so we can feel our best and do all things well, all the time. Understanding your specific needs can be
achieved through continued self-experimentation, professional guidance and actively tuning into what your body is communicating. For instance, if you feel sore after every workout, this may be an indicator that your intensity is not proportional to recovery—it may be time to dial it back or be more conscious of recovery. If the thought of missing a workout creates anxiety or disrupts your day, it could mean you are prioritizing fitness over other pieces of your functional lifestyle—reevaluating its role is likely the answer. Honest, introspective reflection must be conducted to determine what areas of our fitness practice could be inhibiting function and the potential solutions to promote health. This is the surest way to a fitness practice that works for you, not against you.

While fitness certainly plays an important role in overall function, it can be both positive and negative. When connected with function, fitness can enhance mitochondrial efficiency, increase skeletal muscle mass, and improve mental wellbeing. But, when separated from function, it can result in broken, dysfunctional mitochondria begging for recovery. As active people looking to do all things well, all the time, making sure our relationship with fitness is advantageous to our function is key to cultivating wellness. We must practice constant reevaluation and have an open mind to ensure our fitness routine supports us day in and day out as this is the surest way to long-term health.

And, of course, don’t forget to make it fun and surround yourself with community!

Not only is it a time to rest and reenergize, but it’s also when our body conducts cellular repair and rebuilding processes, removes brain waste, boosts immune function and much more. It’s incredibly complex, yet so simple at the same time—a common truth in nature.

Still, studies consistently find that most people struggle to get quality sleep, which leads to a growing sleep debt as a result. And the cost, as evidenced by the modern epidemic of chronic disease, is substantial.

Fortunately, making improvements to sleep quality is not complicated. In fact, little changes can make a world of difference. If you're someone consistently asking themselves, "Why can't I sleep?", give these quick tips a try:

1.) Eliminate artificial light once the sun has set.
Our natural circadian rhythm, which is responsible for sleep/wake cycles, receives its messaging from the environment. Use of artificial light and technology at night triggers a response comparable to mid day, all but eliminating your chances of quality sleep. Turn off llights, stay away from technology and invest in a pair of nighttime blue blockers!

2.) Spend as much time outside as possible in the morning.
If you’re someone who has trouble sleeping, the answer may actually be found in your morning routine. Production of melatonin, the critical hormone for sleep, repair and many mitochondrial functions, actually starts with exposure to morning sunlight by activating the amino acid tryptophan and the neurotransmitter serotonin. Make at least 20 to 30 minutes spent outside in the morning a priority, although more is always welcome!

3.) Watch the sunset.
As previously mentioned, our circadian rhythm relies largely on cues from the light environment to tell time and initiate the correct biological processes—one of the most important being sleep. By watching the sunset in the evening, our brains are getting the message that it is time for rest and repair. Just this simple act can go a surprisingly long way towards enhancing your sleep quality.

4.) Create a cool, dark environment for sleeping.
Under normal conditions, the natural, inverse relation between light and temperature offers a reliable cue for circadian entrainment—i.e. the presence of sunlight during the day stimulates wakefulness, whereas colder temperatures and complete darkness at night trigger rest and repair.

However, the modern world is anything but normal. Instead, we layer ourselves in blankets and allow artificial light sources to enter our sleeping space. Make every effort to keep your bed and bedroom as cool as possible by keeping windows open or using fans. Also, focus on eliminating the presence of all light—the effect on sleep quality will be enormous.

Give these quick tips a try and fuel your full day with the power of optimal sleep!

What Is The Circadian Rhythm And Why Is It Important?
Almost all organisms on earth display some sort of synchronization between their internal processes/behaviors and the environment. For humans, diurnal patterns of light and darkness (our light environment) are the most substantial cues for circadian entrainment and control... well, everything.

This includes sleep/wake cycles, metabolism, body temperature, immune function, cell division, brain health, etc. On the hierarchy of optimal health, our circadian rhythm is the most critical piece of the equation and actually controls other factors like food and exercise. When we become desynchronized from our environment, our body loses its ability to initiate the correct processes and dysfunction follows. Unfortunately, in a world of artificial light, 24/7 entertainment and constant productivity, desynchronization has become the norm, leaving most disconnected from health.

No matter how well you eat or how much you exercise, chronic desynchronization will always manifest as fatigue and is a proven risk factor for any of the chronic diseases that are so prevalent in the modern world, including:

• Cancer
• Metabolic disorders and obesity
• Decreased immune function
• Altered and poor quality sleep
• Inability to conduct cellular repair
• Neurodegenerative Disorders
• Mental health
• Alzheimers
• Diabetes
• Cardiovascular disease
• Gut dysfunction
• Mitochondrial Dysfunction

What Is The Solution?
Reset your circadian rhythm and implement simple lifestyle practices for continued alignment.

What Lifestyle Choices Make This Possible?
While the modern world does everything it can to disconnect us from nature and optimal circadian alignment, there are a number of strategies we can employ in order feel our best and fuel the full day. The best part—they’re simple and free!

Take a look at our 6 favorite tips for resetting and aligning your circadian rhythm:

1.) Rise with the sun and get outside.
The morning sun is critical for resetting your circadian rhythm and prioritizing daily exposure is a great way to reset and ensure continued alignment. The messaging received from the sun’s spectrum in the morning stimulates wakefulness, hormone production and sets you up for quality sleep later on. This translates into enhanced energy levels, better recovery and optimal health.

2.) Eat breakfast!
Consuming food within 30 minutes of waking and seeing the sunrise is an important message for circadian entrainment and metabolic function. In fact, a 2017 study (https://care.diabetesjournals.org/content/diacare/40/11/1573.full.pdf) found that consumption of breakfast had a significant effect on normal oscillation and expression of clock and clock
controlled genes within the body, resulting in:

• Enhanced AMPK expression
• Efficient metabolic function
• Proper glucose regulation/response
• Potential positive effect on normal function of other circadian processes (i.e. body temperature, heart rate, and blood pressure).

Skipping breakfast, however, negatively effected oscillation and expression of clock and clock controlled genes, resulting in:

• Altered metabolism
• Insulin resistance, eventually leading to type 2 diabetes.
• Potential negative effect on normal function of other circadian processes (i.e. body temperature, heart rate, and blood pressure).

For optimal circadian alignment and energy levels, breakfast is a must!

3.) Get outside as much as possible throughout the day.
Every time you go outside, you are setting your circadian clock through signals from the natural light environment—this is critical for normal metabolic function, sustained energy levels, and high quality sleep. Expose your eyes/skin to natural light without sunglasses or sunscreen as these block a portion or all of the sun’s spectrum. Schedule breaks, set reminders and do it with others!

4.) Watch the sun set.
Just like watching the sun rise, the setting sun is an important signal for circadian alignment and prepares you for high quality, regenerative sleep. Take time to get outside and expose yourself to the natural light environment and don’t wait too long after the sun has set to go to bed—this can also disrupt your natural rhythm.

5.) Eliminate all artificial light after the sun has set.
In order to transition into rest and repair processes without interruption, turn off indoor lighting and keep all technology far, far away. Light from artificial sources like LEDs and technology peaks in the blue portion of the spectrum, mimicking the messaging of morning/midday. This increases wakefulness, stimulates cortisol and suppresses melatonin—a recipe for low quality sleep.

6.) Keep all light out of the bedroom.
The same receptors we have in our eyes for detecting light are present in our skin and even the tiniest bit of light can make a difference. The environment you sleep in should mimic what is occurring naturally—total darkness. Make this a priority for high quality sleep, optimal cellular recovery and enhanced energy levels.

Now...repeat!

Total cost for better health = $0

Takeaway: Building your lifestyle around natural circadian alignment is the most important choice you can make in your journey towards optimal health. Remember, making multiple big changes at once is rarely effective—choose just one strategy/change and make it the subject of your next self-experiment.

__________________________________________________________________________

In an increasingly high-paced world, stress has become a normal part of our lives—so much so, that many find themselves in a state of chronic stress with little relief. Unfortunately, this is taking an enormous toll on our functional health.

Stress can be characterized as an interplay between a stressor (a challenge, obstacle, difficulty, or environmental factor) and the response, which can be physical, psychological, or both. Stressors come in all forms and can be simple (such as the pressure to complete a task) or more complex and debilitating (sickness, excessive worry, etc.). Realistically, we all experience stress in some form and likely every day. While this isn’t always bad, the current levels of stress are having a serious effect on our functional health and wellness, especially as active people. When we become stressed, there are actual physiological changes to the body as a natural response. Instantly, our sympathetic nervous system takes over. Cortisol (which will be the primary focus) is released from the adrenal cortex and distributed to almost every cell in the body. The hormone’s purpose is to enhance the systems critical in a dangerous situation like an elevated heart rate, more rapid breathing, an increased blood glucose, adipose tissue (fat) storage and a heightened sense of focus or awareness among many others.

Simultaneously, cortisol limits the functions that nature has deemed less necessary for fighting a bear or escaping an avalanche, including suppression of the immune, nervous and digestive systems. The reality is that this is a natural process that served and continues to serve a distinct and necessary purpose to us as evolutionary beings. In fact, our stress response is largely what has allowed humans to respond effectively to real-world, life-or-death threats in times when survival was a constant challenge.

But let’s face it, there is very little legitimate threat to our lives today and that is great! Yet, our sympathetic nervous system is working over time to combat the stressors presented by work, relationships, finances, etc. and our body is simply not optimized for it.

The result: we are living in a state of overexposure to stress and subsequently cortisol and our functional health is deteriorating.

Look back for a moment at the list of natural responses associated with the release of cortisol. These responses have drastic effects on our function and can create further health concerns when not triggered in the right context, including:

Metabolic disorders:
As stress levels have increased and become the new societal norm, obesity has risen almost proportionately. When we are stressed and the sympathetic response is initiated, our bodies are preparing for the worst. We immediately begin to preserve energy, which includes the suppression of your metabolic function and the storage of fat—evolutionarily this makes sense in times of famine, but in today’s food-rich, stressed out world, this is no longer useful and has created dysfunction. If you are experiencing weight gain or unable to lose weight, stress may be a great place to look.

Sleep:
The demands of every day life are having a significant effect on our ability to sleep. The release of cortisol means a heightened state of awareness, increased heart rate and constant signaling within the body. Quite frankly, this is a recipe for terrible sleep quality, which means decreased recovery. Without recovery, our bodies gradually deteriorate further and we no longer function efficiently, including an inhibited ability to handle stressors. As you could expect, the cycle continues to spiral into complete dysfunction and a breakdown of health, which is where so many find themselves today.

The Digestive System:
Did you know you have a second brain located in your gut? The bacteria inhabiting your gut lining are actively working to perform a number of functions critical to our existence, many of which are directly connected to your brain function. When the fight-or-flight response occurs, distinct changes in the gut bacteria create dysfunction, such as increased permeability to harmful toxins and partially digested food (leaky gut), inflammation, infection and even changes in mood and depression. In addition, the sympathetic nerve system slows down our digestion to preserve energy, which can lead to irritation, inflammation and severe discomfort.

The Immune System:
There are a number of concerning links between stress and immune function. The immune system’s purpose is to combat harmful stimulus and heal the body—when a stressor is detected, a number of critical responses occur naturally, including inflammation. This is great when we are sick, injured, or facing a legitimate threat. But when we are chronically stressed, our immune systems become overworked, less-responsive, and the inflammatory cycle becomes chronic, eventually doing more harm than good.
​
Mitochondrial Function:
Stress has been shown to have significant negative effects on our mitochondria including reduced capacity to produce energy, significant structural damage, and increased susceptibility to further/future damage. This manifests in exhaustion, inability to regain energy, depression, injury, sickness, and so much more. The more we stress, the further our mitochondria breakdown and the more our function suffers.
— --
Understanding the complex and dynamic relationship between stress and our biological response is critical to optimizing function. With chronic stress comes constant deterioration at every level and the slew of disorders that can accompany such dysfunction. Eliminating stress entirely is impossible and would actually be unhealthy. Using what we know about function and cellular health, we must use strategies to mitigate the negative responses and improve our ability to heal when a stressor arises. This is done through the creation of a purposeful and conscious functional ecosystem that promotes healing and recovery over stress and disorder.

__________________________________________________________________________
Creating optimal health is a year round commitment to a life deeply connected to nature. Your ability to harness the healing power of the sun, disconnect from the artificial world, eat seasonally, and craft your day around the earth’s fundamental rhythms will set the tone for your health no matter the season. But the summer months offer a unique opportunity to reconnect with nature and build habits/practices that will be beneficial to your long-term health.

Make the most of the summer season and your functional health will thrive!

Here are some suggestions:

1.) Ditch the sunglasses.
What? Don’t wear my sunglasses! Correct!

The circadian cycle, which lasts approximately 24 hours, relies on messaging from the visible light spectrum present only at specific times of the day. This occurs through a critical photoreceptor called melanopsin, which is extremely sensitive to short wavelengths; we perceive this part of the spectrum as blue light. When present naturally and balanced by red, these signals are communicated to the master clock, the suprachiasmatic nuclei (SCN), which sends the information to the pineal gland. From there, the information is passed down to other areas of the body and decoded into physiological action, the most important being melatonin secretion or suppression. Proper suppression or secretion of melatonin in conjunction with circadian timing is critical to protection of mitochondrial function and overall health. When we are out of synch, we are much more susceptible to low quality sleep, lack of cognitive function, and eventual loss of critical energy resulting in disease and dysfunction. In this way, the eye serves not only as our window into the world, but also as our body’s clock, a critical receptor of information and a vital piece of optimal mitochondrial function.

What do sunglasses do? They block the sun, which in turn blocks critical messaging. This disrupts our ability to receive information from the world around us and has detrimental downstream affects. The reality is we need the sun in our eyes for optimal health and chronic exposure to filtered light puts our health at risk.

If you are someone who experiences discomfort when not wearing sunglasses, it may simply be due to lack of exposure. Take it slow and try to gradually reduce the amount of time spent wearing them, especially in the morning when the sun’s UV is lowest and the messaging is the most critical. Over time, you will notice your eyes are far less sensitive and you have no need for sunglasses whatsoever!

2.) Choose natural light over blue light—a.k.a get outside!
The modern world is filled with artificial blue light emitted from screens, electronic devices and lightbulbs—we practically bath in it daily. Unfortunately, that has massive implications for our functional health and is likely responsible for many modern day diseases.

Blue light has a very short wavelength and produces a higher amount of energy as a result. In nature, blue light is always balanced by red light in the sun and rarely shows up in plants, animals, etc. (think about it). This is because nature intended to use blue light only for the signaling of biological processes and synchronization of the circadian rhythm. Unfortunately, modern technology almost exclusively uses blue light without any balance of red, which disrupts melatonin secretion, destroys DHA in the eye, inhibits proper metabolic function, creates epigenetic mismatches and most importantly, destroys mitochondrial function. As a result, the long-term effect of chronic exposure to blue light is almost certainly dysfunction and disease.

Although, it is important to be outside all year long, it is much easier during the warmer months. Get outside as much as possible and do everything you can to avoid blue light and technology. Be intentional and leave your phone behind whenever possible!

3.) Get up with the sunrise and get outside before 10 am.
Our evolutionary origins make waking with the sun and getting outside prior to 10 am a requirement for human function. If optimal health is your goal, then morning sun exposure is required.

As previously discussed, circadian biology is extremely important to long-term health and chronic disruption will inevitably result in negative health effects. The most critical part of the day for synchronizing your circadian clock to the earth’s natural rhythms is the morning when the sun contains a natural balance of blue and red wavelengths. Signals from the morning sun are what down regulate melatonin, up regulate cortisol, drive the secretion of sex hormones, boost dopamine levels, help control apoptosis and autophagy, determine gene expression, stimulate mitochondrial efficiency and improve sleep quality later on. In addition, morning sun exposure primes our bodies for exposure to the sun’s stronger UV light in the afternoon through the production of histidine and lowering of inflammation.
 
Missing out on morning sun puts you at a severe disadvantage for the remainder of the day—make sure you fuel your full day by making the most of your morning.

4.) Leave the sunscreen at home and don’t be afraid to expose your skin.
The skin, like the eye is constantly taking in signals from the outside world, which are then expressed as physiological responses. The sun plays a critical role in receiving the correct signals for optimal health and regular exposure of the skin to sunlight is extremely important. The biggest concern with sunscreen and clothing are their obvious ability to block and
subsequently negate the sun’s benefits and messages.

This is especially important as it relates to Vitamin D, which is synthesized in the skin from direct exposure to UVB radiation and is the most widely acknowledged benefit of regular exposure to the sun. Vitamin D levels are intimately linked to all aspects of human health with cognitive function, bone health, and immune system modulation being some of the most important. By applying sunblock or wearing clothes, we all but eliminate our body’s ability to engage in this critical process and put ourselves at risk down the road. Ultimately, optimal health requires optimal levels of Vitamin D, so ensuring that you do not prevent its synthesis is critical. Additionally, the skin contains melanopsin, which we already know to be a critical component of circadian synchronization. Your skin is constantly taking in signals from the light environment and translating them into energy and biological processes. When we are not exposed to the sun or block it using sunscreen, our bodies can no longer detect signals from the environment, which can have negative health effects in the long-term.

While clothes, of course, are a necessity in modern society, make it a priority to get some consistent exposure and up the dose when possible.

If you would consider yourself someone who burns easily, leave the sunblock at home and instead work on developing your solar callus. Exposure to morning sun paired with gradually increasing time spent in the afternoon sun will make you far less susceptible to burning and allow for greater ability to utilize the sun’s benefits.

Of course, the dose makes the toxin in this scenario and we must consider the bigger picture to correctly utilize the sun’s healing properties. If you are somebody who has typically never been exposed to the sun or you experience a longer winter, then it is advisable to take sometime building a solar callus as described above. Additionally, if you are going to be out in the sun for a longer period of time, use you environment to regularly transition between direct sunlight and shade.

5.) Embrace the cold
Just because the warmer months are here, doesn’t mean you should skip out on the incredible benefits of a cold-thermogenesis (CT) practice. And no, your air conditioning doesn’t count! CT has some remarkable effects on our health at every level including stimulation of thyrotropin releasing hormone (TRH), mobilization of white fat into brown fat for use as free heat, sensitized hormones, depletion of glycogen stores, increased insulin sensitivity, cellular repair, and much more. Basically, a recipe for optimal health.

The ideal temperatures for CT occur between 50-55 degrees, but anything less than body temperature is going to induce the sympathetic response and incur some level of benefit. Water is the most effective tool for accessing the benefits of CT. If you have access to water between those temperatures and have never gone in, take it slow and gradually increase
exposure time. However, if you don’t have access, the ocean is likely your best bet for colder temperatures throughout the summer and offers the additional benefit of salt and grounding. You can also purchase large rubbermaid tubs from your local hardware store and fill them with water and ice—this is a great solution and you can make a day of it in order to get the most value.

6.) Get Grounded
Nature offers an abundant supply of free electrons that are readily accessible through direct contact with the earth. The only problem: our use of footwear makes this more of an anomaly than a norm.

Think of the earth as a massive battery. As energy is produced by the earth’s core and the planet’s exposure to solar radiation, the natural electrical circuit provides all living creatures with a boundless supply of free electrons. These electrons are negatively charged which neutralize and stabilize natural electrical functions and offer physiological benefits like decreased inflammation, stress relief, and improved sleep.

Any chance you get, take off your shoes and reconnect with the earth. Don’t be intimated by other’s perceptions—the benefits far outweigh the potential for a few strange looks!

7.) Eat plenty of seafood.
While the importance of eating a DHA rich diet all year long cannot be underscored, obtaining fresh, wild-caught seafood seems much easier during the warmer months. Docosahexaenoic acid (DHA) is an Omega-3 fatty acid and critical structural component of cells, particularly in the heart, brain and retina. Throughout human evolution, DHA has always been present as a critical part of our biology. DHA is obtained through diet and supplementation, with fatty, cold-water fish being the predominant source. Consumption of DHA allows for proper cellular signaling, brain function and reduced inflammation—lower levels of DHA can be closely tied to many diseases. Most importantly, DHA turns sunlight into a DC
electric current to charge mitochondrial efficiency for optimal function. When there is increased amounts of sunlight throughout the day, as is the case during the warmer months, it is important to take advantage of this opportunity for optimal energy production and overall function.

Consider these DHA sources as great additions to your summer BBQ:

• Salmon
• Tuna
• Trout
• Cod
• Clams
• Herring
• Sardines
• Mackerel
• Grass-Fed Beef and Lamb
• Oysters
• Mussels

8.) Eat seasonally and locally.
The importance of eating a diet connected to its photosynthetic origins is critical—this means eating seasonally and locally. Unfortunately, most don’t stop to consider the role of geography in diet, but it is a critical piece of the equation and goes beyond enhanced taste and freshness. Food is nothing more than its electron composition, which is directly related to photosynthesis, the process by which plants convert light into energy. Food grown in season is rich in electrons
and energy—the opposite is true for food grown out of season or produced artificially. Life is a game of energy production and expenditure and our ability to do this efficiently and without disruption is the definition optimal health. The process by which our mitochondria turn food into usable energy is called Electron Chain Transport—as it suggests, it requires electrons as an input. Eating food void of electrons, which includes out of season and artificial food, is a poor input for mitochondrial energy production and will lead to inflammation and suboptimal function.

In addition, our bodies are constantly decoding the information provided by our environment and trying to match it with the correct physiological processes. These signals come largely from the sun’s solar energy and are received via the eye and skin. Choosing foods that do not align with the messages received from the sun creates mismatched physiological responses that further disrupt mitochondrial function and efficiency. Ensuring that your diet is seasonal and local is the most effective method for synchronizing your physiological processes with the season for optimal energy production.

What is the best way to do this? Plant a garden! There is nothing more rewarding and intimately local than putting in the hours to build and harvest from your own garden. If that is not an option, try to shop at local farmer’s markets or reach out directly to local farms to source your food!

9.) Take your workout outside and connect it to nature if possible.
Being outside is extremely beneficial for our functional health and so is purposeful, non-inflammatory movement. Combining the two offers additional benefits at the mitochondrial level and can help you maximize the positive effects of movement (Note: purposeful exercise means avoiding chronic, overexertion and prioritizing intentional recovery). Additionally, choosing to be outside avoids harmful exposure to the blue light present in most gyms. In fact, it could potentially even give your performance a boost as detailed in a 2008 study that found a natural lighting environment to have positive outcomes for muscular strength.

Don’t be afraid to mix it up and connect it directly to nature or functional movement. Going on a ruck with friends or completing some yard work are both great options and will force you outside and into the sun. The mission to take advantage of every hour of sunlight should not exclude your time spent working out!

10.) End your day with fire.
Fire has been an intrinsic, lasting component of almost every culture, providing warmth, light and healing. There is undoubtedly something primal to the use of fire and it has played an important role in our evolutionary history. Beyond its utility, fire is visible as red light and emits infrared (IR) radiation sensed as heat. IR light is proven to improve mitochondrial function and supercharge cellular water, storing energy like a battery. In addition, fire is proven to bring a
sense of relaxation and calmness and the light emitted will not affect your internal circadian clock, making it a great solution for quality sleep. Consider using a fire or natural lighting source (like a candle or lamp) prior to bed in lieu of artificial light and take every chance you can to get friends gathered around a bonfire for your health and theirs.
--
This time of year offers endless opportunity for optimal health. But it’s up to you to seize the moment and make the most of each day. Don't miss out!
__________________________________________________________________________