Get this right every morning, and your brain will feel 10 years younger

Hello amigos,

Every morning this week, as I drop my daughter off at school, I’ve noticed something: 4 out of 5 parents are wearing sunglasses.

Nothing wrong with that—if it’s just a fashion choice. But here’s the problem: they’re unknowingly sabotaging their sleep.

Morning sunlight is one of the most powerful regulators of your circadian rhythm. Skip it, and your body misses the signal to wake up, perform, and recover properly.

Sunlight in your eyes = better sleep at night. It’s that simple.

So, next time you step outside in the morning, ditch the shades—at least for the first 10-15 minutes. Your future self will thank you.

We’ve all heard about the benefits of morning sunlight. But most advice stops at “it’s good for your circadian rhythm.”

The truth? Morning UV-A light is a biochemical upgrade for your brain, skin, and sleep.

Every part of the day sends a different signal to your body. Get it right, and you unlock peak performance. Get it wrong, and you age faster, burn easier, and sleep worse.

Let’s fix that.

THE METHOD: MORNING UV-A EXPOSURE

Within 30 minutes of waking, step outside and get direct sunlight on your skin and eyes (no sunglasses, no windows blocking you).

• Duration: 5-10 minutes (longer if cloudy).

• Skip the sunscreen in the morning—your skin needs this natural signal.

• More exposure = better results (arms and face uncovered is ideal).

That’s it. No fancy biohacks, just harnessing nature’s own timing for maximum energy, mood, and recovery.

WHY IT WORKS

1️⃣ Brain Chemistry Optimization
UV-A light directly influences amino acids that produce dopamine, serotonin, and melatonin. These molecules control:

• Mood stability (higher dopamine = lower stress)

• Cognitive sharpness (better focus, faster recall)

• Emotional resilience (lower risk of seasonal depression)

Skip morning light? You’re missing a key trigger for peak mental performance.

2️⃣ Natural Sunburn Protection
Contrary to popular belief, early UV-A exposure protects you from later sun damage by preconditioning your skin. Here’s how:

• Triggers melanin production, which absorbs and disperses UVB radiation.

• Stimulates antioxidant activity, reducing oxidative damage.

• Strengthens the skin barrier, improving resilience against sun exposure later in the day.

Instead of fearing the sun, get it at the right time—and your body adapts.

3️⃣ Stronger Circadian Signaling = Better Sleep
The light you get in the morning determines the quality of your sleep at night.

• Boosts early-day cortisol (for energy)

• Primes melatonin production (for deeper sleep)

• Aligns your circadian rhythm (less night-time restlessness)

Miss out on UV-A in the morning? Your sleep suffers—even if you avoid screens at night.

→ Do you know your peak performance window—when your mind and body operate at their best?

This 2 minute video shows you how I track both, my deep sleep, and align my daily peak performance window for more energy, sharper focus, and better recovery.

P.S. Last slots for the quarter—Nothing to buy, just a conversation to see if I can help—Book an Intro Call (FREE)

POWER HABITS

1️⃣ Morning UV-A for a Full-Body Reset
Your brain, skin, and circadian rhythm depend on it. Step outside within 30 minutes of waking.

2️⃣ Magnesium for Deep Cellular Recovery
If you feel mentally drained, you’re likely deficient. Optimize your levels for better sleep and focus.

3️⃣ Early Sunlight for Skin Resilience
Morning UV-A preconditions your skin to handle stronger sun exposure later in the day.

4️⃣ Movement to Supercharge Circulation
Walking for 2 minutes or doing 5 air squats pushes blood back up to your brain, improving clarity and endurance.

WHY THIS MATTERS

Most executives are stuck in reactive energy mode. They wake up tired and chase energy all day—more coffee, more stimulants, more distractions.

But energy isn’t something you chase. It’s something you protect.

By aligning with natural light cycles instead of fighting them, you unlock high performance without artificial boosts.

Try it tomorrow morning. Feel the difference.

CLOSING

To live leaner is to strip away what doesn’t serve you.

Start with your light exposure.

Until next week,

Diego

P.S. We just crossed 5,300 subscribers—welcome to all the new members of the Live Leaner community!

To celebrate, we’re helping you unlock better sleep, sharper focus, and more energy.

Want to know your personal peak performance window and best time to sleep based on your chronotype?

Reply to this email with the keyword ENERGY, and my team will calculate it for you—for free.

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank