Step 1: Soak Up the Morning Sun
The first step in the Sunlight Stack is early morning sunlight.
Why? Your body’s circadian rhythm thrives on natural light. The sunlight in the early hours (before 10 AM) helps:
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Regulate your sleep-wake cycle
- Boost cortisol levels to help you wake up energized
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Stimulate serotonin production for mood and focus
Simply stepping outside for 10-20 minutes in the morning, without sunglasses, can have a huge impact. No need to worry about sunscreen for this short exposure — this is just to give your body the light it craves to kick-start the day.
Step 2: Add Red Light Therapy for Maximum Mitochondrial Boost
Next, we bring in red light therapy.
Red light, especially around 670 nm, stimulates your mitochondria — the powerhouse of your cells. This light helps mitochondria create more ATP (the energy currency of your cells) by improving cellular function and reducing oxidative stress.
When combined with sunlight, this creates an amazing synergy. Sunlight provides full-spectrum light, while red light therapy amplifies mitochondrial function. Together, they supercharge your energy and overall health.
If you’re new to red light therapy, start with 10-15 minutes on areas like your face, chest, or the back of your knees for maximum absorption.
Step 3: Grounding for Better Energy Flow
Now, let’s add a little earth connection — literally. Grounding (also known as earthing) involves direct contact with the earth’s surface, usually by walking barefoot on grass, sand, or soil. Grounding helps:
- Reduce inflammation in the body
- Improve energy flow
- Boost mood and reduce stress
When you ground yourself in the morning after sunlight exposure, it helps reset your electrical system, making your body more receptive to the energy from sunlight and red light therapy. Try walking barefoot for 10-15 minutes each day, ideally after your morning sun exposure.
Step 4: Cold Exposure for Increased Glucose Control
To complete the stack, we have cold exposure. You’ve probably heard of the benefits of cold plunges or ice baths. But what if I told you it can also help regulate blood glucose levels?
Studies have shown that cold exposure (like a quick 2–5 minute cold shower or ice bath) can help your body improve insulin sensitivity, increase fat burning, and boost norepinephrine production (which helps with mood and alertness).
Incorporating a short cold exposure after your red light session and grounding can kick your metabolism into high gear and give you that extra boost of energy.
Why This Sunlight Stack Works
When combined, these four elements — early sunlight, red light therapy, grounding, and cold exposure — create a holistic protocol that targets your mitochondria, glucose regulation, mood, and overall vitality.
Here’s why it works:
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Sunlight gives your body the natural light it needs for circadian rhythm regulation and energy production.
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Red light therapy optimizes mitochondrial function, allowing your cells to produce more ATP and reducing oxidative stress.
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Grounding enhances energy flow, reduces inflammation, and helps restore balance to your electrical system.
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Cold exposure ramps up metabolism and insulin sensitivity, helping you better process glucose and burn fat.
Together, these components create a powerful energy stack that not only boosts your mitochondria but also supports glucose control, mental clarity, and overall well-being.
How to Get Started
Getting started with the Sunlight Stack is easier than you think.
Here’s a simple daily routine to follow:
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Morning sunlight – 10-20 minutes of natural sunlight before 10 AM.
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Red light therapy – 10-15 minutes on key areas (face, chest, back of knees).
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Grounding – 10-15 minutes barefoot on the earth (grass, sand, etc.).
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Cold exposure – A 2-5 minute cold shower or ice bath after grounding.
Start slow, especially if you’re new to cold exposure or red light therapy. Over time, you can build up your tolerance and enjoy the benefits of this powerful protocol.
Final Thoughts: Unlocking Your Full Potential
The Sunlight Stack is one of the most effective and natural ways to boost your energy, optimize glucose regulation, and feel your best every day. By combining sunlight, red light, grounding, and cold exposure, you’re creating the perfect environment for your mitochondria to thrive.
This simple, all-natural protocol is a game-changer, especially in a world where we’re often disconnected from nature and overloaded with artificial light and stress. By embracing the sun and these powerful practices, you’re not just surviving — you’re thriving.
Give it a try. Your mitochondria (and your energy) will thank you.
If you missed our last blog read it HERE! Check out how we address fatigue HERE!