Lifestyle – Dawn to Dusk

• Morning Wakefulness
  Within 10 minutes of waking, expose yourself to natural light—walk outside, eat breakfast on patio, or read by sunny window. Early sun sets circadian clock, boosts alertness and cortisol.
• Nutrition Habits
  Refer to Nutrition tab for details. Follow 8-hour eating window, focus on whole foods—animal meats, fruits, vegetables, nuts, seeds—avoid processed products.
• Physical Activity
  CDC recommends 150 minutes moderate or 75 minutes vigorous aerobic activity weekly. Build in daily low-intensity movement—walk at dawn or dusk—and aim for one higher-intensity session daily.
• Connection & Purpose
  Aim for one meaningful social interaction daily—walk with friend, call family, share meal. These connections boost well-being and promote oxytocin release.
• Focused Work & Breaks
  Work in concentrated blocks (50 minutes), then pause to walk, hydrate, stretch, or do push-ups. Regular breaks sustain energy and productivity.
• Environmental Detox
  Choose non-toxic cleaning and personal-care products, store food in glass or stainless-steel containers. Avoid plastics—use glass water bottles, natural textiles over synthetic fabrics.
• Evening Wind-Down
  Finish eating 2 hours before bedtime. Dim lights and put away screens 60 minutes before sleep. Unwind with journaling, reading, or gentle stretching.