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Week 3 –

Get Your Light Right: Here Comes the Sun!




Get out in the sunlight as early as possible, for at least 5 minutes, each day this week.

Bonus points for also getting sun in the late afternoon, as the sun is getting ready to set. Also take short “sun breaks” during the day.

Even more bonus points for being barefoot on the earth at the same time!

Over-the-top bonus points for being in the water while you sun (even just walking in the wet sand at the beach).


Class recordings


Links to Research Cited in the Call:

  1. Holick, M. Biological Effects of Sunlight, Ultraviolet Radiation, Visible Light, Infrared Radiation and Vitamin D for Health. Anticancer Research. Mar 2016 vol 36 no 3, 1345-1356. http://ar.iiarjournals.org/content/36/3/1345.full

  2. Young, S. How to Increase Serotonin in the Human Brain Without Drugs. J Psychiatry Neurosci. 2007 Nov; 32(6):394-399. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/

  3. Lambert, GW, et al. Effect of Sunlight and Season on Serotonin Turnover in the Brain. Lancet. 2002 Dec 7;360(9348):1840-2. https://www.ncbi.nlm.nih.gov/pubmed/12480364

  4. Scheer FAJL, Van Doornen LJ, Buijs RM. Light and diurnal cycle affect human heart rate: Possible role for the circadian pacemaker. J Biol Rhythms. 1999;14:202–212.

  5.  Leproult R, Colecchia EF, L’Hermite-Balériaux M, Van Cauter E. Transition from dim to bright light in the morning induces an immediate elevation of cortisol levels. J Clin Endocrinol Metab. 2001;86:151–157.

  6. Autier, P, el al. Melanoma and use of sunscreens: An EORTC case-control study in Germany, Belgium, and France. Intl J of Cancer. 9 June 1995:749-755


List of Vitamin A Foods (PDF download)

Vitamin A is essential for building our hormones. Blue light destroys vitamin A, so in addition to protecting yourself from artificial light at night, eat these foods to get your vitamin A to a healthy level.



Recommended Reading for Overachievers 🙂


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