Science-backed · 10 minutes · free to start

The 10-Minute Sunlight Protocol That Replaces Half Your Supplement Stack

Get the full science-backed benefit of morning sunlight — circadian anchoring, nitric oxide release, and vitamin D synthesis — in 10 minutes or less. No equipment. No cost. Just a protocol.

The science, without the academic jargon — Huberman-level rigor in Attia-level accessibility
The exact Morning Protocol — when to go out, how long to stay, eyes open vs. closed, no glasses for the first 10 minutes (and why)
Seasonal and latitude adjustments — a reference guide for winter sun, cloud cover, and high-altitude conditions
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Morning sunlight and wellness
Circadian anchoring
Sets your master clock
Nitric oxide release
Drops blood pressure fast
Vitamin D synthesis
The one supplement worth taking
The 9 Pillars

The behaviors that actually move the needle

These aren't trends. They're the fundamentals humans have always needed — now backed by modern research and distilled into practical guides.

01
Sunlight
Get morning sun on your skin and eyes. Sets your circadian rhythm, regulates melatonin, boosts testosterone and serotonin. Ten minutes changes everything.
02
Sleep
The only time your body does real repair. Cool room, pitch dark, no screens. Prioritize duration first, then consistency, then timing. Everything else follows.
03
Water
Most people are chronically underhydrated. Start your day with a large glass. Add electrolytes if sweating. Thirst is a late signal — drink before you feel it.
04
Fasting
Not eating for 14–16 hours gives your gut a break, improves insulin sensitivity, and triggers cellular cleanup. Start with an overnight fast. Keep it simple.
05
Sprinting
5–10 minutes of maximum-effort sprinting once or twice a week produces more health benefits than hours of moderate cardio. Builds HGH, burns fat, sharpens the mind.
06
Walking / Grounding
10,000 steps isn't the goal — it's the minimum. Walk after meals, take calls outside, stand more than you sit. The body is designed to move, not to hunch over a screen.
07
Bodyweight Training
Push-ups, pull-ups, dips, pistol squats. No equipment needed. Three sessions a week builds more functional strength than most gym routines and costs nothing.
08
Nose Breathing
Mouth breathing trains you toward anxiety and poor sleep. Nose breathing filters air, produces nitric oxide, and calms the nervous system. Practice it in everything — especially sleep and exercise.
09
Avoiding Toxic People
The most underrated pillar. Your health is inseparable from your environment. Distance yourself from chronic complainers, energy vampires, and people who normalize self-destruction.
Featured Guide

The Sunlight Protocol

Everything you need to use morning sunlight correctly — the timing, the duration, the conditions, and exactly how to adjust for winter, clouds, and altitude. Built on peer-reviewed research, written for humans.

  • Full science breakdown — circadian biology, NO signaling, vitamin D pathway
  • The exact Morning Protocol — when, how long, eyes open vs. closed
  • Seasonal and latitude adjustment table — winter, cloud cover, altitude
  • Common mistakes and what to do instead
$37 one-time purchase · PDF download
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The Case

Why these 9 pillars

200+
peer-reviewed studies distilled into each pillar
5 years
of research synthesis behind the curriculum
$0
to access the fundamentals — always free
9
focused guides — one per pillar, no filler

Start with what costs nothing and changes everything.

The fundamentals are free. The guides go deeper. Either way, you're better off than ignoring this.

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