Imagine waking up every morning with tons of energy! What would your day look like if you felt vibrant throughout the day? What would you be able to accomplish if you could tune into life more? What does quantum mean anyway? It’s really quite simple and not a mystery at all. A "quantum day" is a day where you align your activities with the natural rhythms of nature. Let’s explore how you can build a quantum day that empowers you from sunrise to sunset.
What Is a Quantum Day?
A quantum day doesn't involve complicated physics or time travel. Instead, it's about optimizing your daily routine to sync with nature’s light cycles. By following a few simple principles, you can unlock your health potential and make the most out of every day.
Step 1: Greet the Sunrise for 5 Minutes
Start your day by going outside at sunrise. The soft, early morning light not only signals the start of a new day but also kickstarts your internal clock. When you expose yourself to natural light during this time, your body gets the signal to wake up and energize. Avoid looking at your phone, checking email or using artificial light before you go outside for sunrise if possible. You want natural light to be the first light your eyes see every morning. Getting natural light in your eyes first thing in the morning is an easy way to get better sleep at night. Be outdoors for at least 1 to 5 minutes during this crucial time. Bonus points if you are barefoot on soil, sand, natural grass, or concrete.
Step 2: Nourish Your Body at Breakfast
A start to a great day demands fuel. Start with a balanced breakfast rich in nutrients within one hour of rising. Focus on protein and fat instead of sugary foods like fruit, cereals, or high carbohydrate foods. Eggs are a superfood, so don’t be afraid to eat them daily. Focusing on a combination of protein and fat provides sustained energy and supports cognitive function. A hearty breakfast, even if it’s small, gives your body the building blocks to tackle the day. If possible, wait at least 60-90 minutes after waking up to drink coffee. This will allow your body’s own cortisol levels to rise naturally instead of a cortisol spike from a caffeine jolt. I’m embarrassed to say that I ate coffee for breakfast for decades and did a fantastic job of dysregulating my adrenals and thyroid in the process.
Step 3: Get 5 Minutes of UVA Light for Healthy Hormone Balance
Getting morning UVA light in your eyes and skin kicks off proper hormone production for your entire day. Getting light during this time of day stimulates the production of pregnenolone by the adrenal glands. Pregnenolone is a master hormone or a pro-hormone that can be converted into testosterone, progesterone, cortisol, estrogen, and other hormones. Has your doctor told you that your cortisol or sex hormones are out of whack? Go outside during the morning UVA window to help balance your hormones naturally. Or if you are on the road during UVA rise, take your sunglasses off and crack open your car windows or sunroof.
Step 4: Move and Activate
Physical activity is a cornerstone of health. Engaging in exercise or movement not only keeps your body fit but also triggers the release of endorphins – those feel-good chemicals that boost your mood and motivation. Whether it's a brisk walk, a dance session, or a bike ride, find an activity that suits you and make it a part of your daily routine. Not everyone is cut out to exercise at a gym. Just go outside and move your body in one way or another. When we move our bodies, our bones produce a current within called piezoelectricity. We are electric bodies. Even simple stretches in your backyard can make a huge difference. Get a minimum of 30 minutes of outdoor exercise daily, even if it’s just a walk around your neighborhood.
Step 5: Harness the Sun's Energy Mid-Day for 5-20 Minutes
Mid-day light brings the sun's rays to their peak intensity stimulating the production of vitamin D. While it's essential to be mindful of sun exposure, spending a moderate amount of time outdoors throughout the day is crucial as it helps improve your mood and increase your overall vitality. Remember to protect your skin with appropriate clothing or seek the shade of a tree to avoid overexposure when you are just starting out. It can take months to build up your solar callus. Little by little, you will be able to handle more direct light. Start with a few minutes of mid-day sunshine if that’s all you can handle. Before you know it, you’ll be able to handle more time. If you are concerned about wrinkles or age spots, wear a hat! Don’t let that keep you from the many benefits of sunshine. One easy way to incorporate this into your routine is to eat your lunch outside.
Step 6: Practice Grounding for 45 Minutes a Day
Grounding, also known as earthing, is a practice that involves connecting with the Earth's natural electrical charge by being in direct physical contact with the Earth's surface. This can be achieved by walking barefoot on grass, soil, sand, concrete, or even swimming in natural bodies of water. The concept behind grounding is rooted in the idea that the Earth carries a negative electrical potential, and by connecting our bodies to it, we can balance our own electrical charge. The exchange of electrons between our bodies and the Earth is energizing. This is no longer pseudoscience. Try it out for yourself and see how you feel!
Step 7: Include DHA In Your Diet
DHA is commonly found in fatty fish like salmon, mackerel, and sardines. Including sources of DHA from food in your diet supports brain development and cognitive function, reducing the risk of heart disease, and promoting overall cardiovascular health. Omega 3’s are commonly supplemented, but nothing beats getting it from whole food sources. Do your best to eat seafood 3-5 days per week.
Step 8: Cultivate Gratitude
Taking breaks throughout the day to get natural light in your eyes and skin can transform your day. We weren’t built to spend our days indoors. Take a break under a tree or a shady umbrella to breathe, meditate, or practice gratitude to help reduce stress and promote mental clarity. Mindfulness strengthens your ability to navigate challenges with a calm and composed demeanor. My current version of meditation is watching the hummingbirds zip around in my backyard.
Step 9: Embrace the Sunset
As the sun begins to set, allow yourself to unwind and transition into a more relaxed state outdoors. The warm hues of the evening sky have a soothing effect on your mind and body. This is an ideal time to have dinner outdoors, read a book, catch up with a friend, listen to music or practice your golf swing. At this time of the day, you will get the light code from the sun that the day is ending. You will see a beautiful array of both red and blue light in the sky.
Step 10: Limit Blue Light After Sunset
Artificial blue light from phones, laptops, computers, TVs, and even overhead lights can confuse your internal clock. These bright lights make your body think that it is the middle of the day regardless of what time it is. Wear blue blocking glasses after sunset to help your body wind down. For specific recommendations and action steps, ask Dr. Tapia next time you are in the clinic.
Step 11: Restorative Sleep
A quantum day culminates with restorative sleep. Your body uses this time to repair and regenerate, preparing you for the next day. Create a sleep-friendly environment by keeping your bedroom dark, cool, quiet, and comfortable. Disconnect from screens at least one hour before bedtime to signal to your body that it's time to sleep. If you are having sleep problems, it’s likely that your cortisol and melatonin levels are dysregulated and that your circadian clock is off.
Conclusion
Making a shift to a quantum lifestyle involves aligning your actions with the natural ebb and flow of nature. The number one thing you can do to support your circadian health is to be outside at sunrise and give your body and eyes light breaks throughout the day by going outside and getting natural light. This one action can exponentially increase your energy levels, improve your sleep, and help balance your hormones.
For some, getting up early and going outside is work. If you commit to sunrise, though, you’ll find that it’s super easy and addicting after only 2 to 3 weeks. You will feel so good! You will have tons of energy, and the rest of your day will flow. You won’t need a cup of coffee or a pick-me-up at 3 o’clock. The days of dragging yourself out of bed will be a thing of the past. Your life and health will transform in remarkable ways. You won’t look back. No expensive lab testing, dozens of supplements, or crazy gadgets are needed. Sunshine and nature are free!
Bonus points: Limit wearing your sunglasses. Your eyes need the light code from your environment to know what time of day and what time of year it is.
P.S. Don’t worry if it’s foggy, cloudy, rainy…the light code is still present in the sky.
