Sleep
- Sleep in complete darkness for at least 7 hours everyday. Sleep until you are no longer sleepy.
- Wake up using a dawn simulator or the natural rise of the sun.
- Nap when you feel tired.
- Go to bed around the same time everyday.
- Keep your photoperiod as stable as possible everyday.
Nutrition
- Eat right for your metabolic/nutritional type.
- No foods that are seeds (grains, legumes, nuts, seeds).
- No pasteurized dairy (raw is ok).
- Use a minimal amount of supplements.
- Eat as infrequently as possible. Practice intermittent fasting.
Exercise
- Exercise when feel you have excess energy.
- The best forms of exercise are walking, sprinting and weightlifting.
Light
- Be outside or sunbathe for as long as possible without getting burned and without sunscreen. On low-UV days use a UV-light device that mimics the sun such as a safe tanning bed or the SunSplash Tanning System.
- Don’t wear sunglasses.
- Use full spectrum lights while inside.
