Your metabolism depends on clearing this hormone in the morning to run optimally...

Most people don't realize that every single morning, your body has to flip a biological switch - from night mode to day mode.

Pineal melatonin rules the night, coordinating DNA repair, mitochondrial function, and immune balance, but if it lingers into the morning, it can also makes you temporarily insulin resistant.

Today I'm going to talk more about this with easy tips to help you switch into "day mode" (even if you have to be up before sunrise).....and please don't stress: I promise it isn't complicated!

AND - I'll break down the "eat within 30-60 minutes of waking.

A few announcements:

⚡️Fall & Winter are on the way ​ Save $50 on the Quantum Winter Blueprint ​& get a full nutrition - light - cold therapy - red light therapy - sleep & mitochondria guidebook!

🐣 SPRING? A few of my Australian and NZ friends have asked for a Spring Reset --> ​click here for the spring kickstart​ 

⏰ 25% off flash sale at Curativa Bay (my absolute favorite back to school tool for keeping our family healthy) through today only! ​Click here & use code SARAHK to get the 25% off ​ & ​click here ​to watch the episode on this

 

Before I start - I want to re-iterate that this is meant to be simple & attainable - not another complicated morning routine (because most of us have enough going on in the first place).

Secondly - if you are a parent or office worker - ​click here to watch my fall blueprint​ - where I talk through a lot of this information, and give practical attainable tips for everyone.

And lastly: If you feel extra groggy in the morning, it’s not just “not being a morning person.” It’s often a melatonin clearance problem, and this article will give you some practical tips to start feeling more alert in the morning ⬇️

 

Melatonin is secreted at night by the pineal gland to signal darkness and trigger repair. It’s one of the most protective molecules your body makes, but but that same hormone also prevents you from efficiently handling glucose.

This is actually a brilliant design: you shouldn’t be eating at night....you should be repairing!

However - what most people don't know is that in the morning, you ideally want melatonin cleared before your first bite. Studies confirm that eating in a high-melatonin state worsens glucose tolerance and insulin response (​Garaulet 2012​; ​Melatonin Effects on Glucose Metabolism: Time To Unlock the Controversy. Trends​).

 

The mistake many people make is eating right after rolling out of bed, before giving their body the right cues to switch out of "night mode".

At that moment, melatonin may still be elevated, keeping your body in “night mode.” The result? Poorer glucose handling, grogginess, and a sluggish start to the day.

This is not about fasting for hours, complicated routines, or crushing an early workout before breakfast (in fact - those might raise cortisol too much if you are already living in a cortisol dominant/stressed state).

(Quick FAQ): Does the “eat within 30–60 minutes of waking” rule still apply?

To an extent - but with an important nuance. The point isn’t just the time on the clock, it’s your personal circadian ON/OFF switch.

The sweet spot for breakfast is when melatonin circulation has cleared and cortisol has taken the lead, and that typically falls within that first 30–60 minutes, especially if you’ve supported melatonin clearance with light, hydration, or gentle movement.

Ideally - eating breakfast before UVA rise is a powerful signal for leptin - blood sugar regulation & energy for the day, and fasting too long (especially if you are in a cortisol dominant state already) - can make cortisol rise too much.

Sunlight is an "adaptogen" for cortisol in many regards (more on that in another article coming soon)....so getting natural light in your eyes is a win-win here!

Speaking of cortisol ⬇️

 

Cortisol often gets labeled as the “stress hormone,” but in reality it’s one of the most important daytime hormones you make.

• About 2 hours before you wake up, your brain starts ramping up cortisol production.
• Within the first 30–45 minutes after waking, cortisol surges by 50–75% - this is your cortisol awakening response (CAR).
• Mobilizing stored glucose and fat so your cells have energy on demand.
• Sharpening alertness and reaction time, so you’re mentally switched on.
• Priming metabolism to transition from rest/repair mode into active, fed mode.

This surge is supposed to happen, and it’s the ON switch that flips your body into “day mode.”

But here’s the catch:

• If you haven't cleared melatonin appropriately, and it is still high when you eat, it can blunt cortisol’s effect on metabolism.
• When melatonin clears and cortisol takes the lead, your breakfast works with your biology to stabilize blood sugar & support healthy blood sugar levels.

That’s why the true circadian ON/OFF switch isn’t just wake up and eat - it’s melatonin OFF → cortisol ON → then breakfast.

So let's talk about HOW ⬇️

 

Gold standard:

Morning Sunlight (sunrise light) is the gold standard: Blue wavelengths (~460–480 nm) signal the SCN to shut down melatonin production (​Cajochen 2005​; ​Zeitzer 2000​).

Daybreak (before the sun has risen) - also contains enough blue to get things moving appropriately, and you only need 5-10 minutes to get the ball rolling in the right direction.

Use ​MyCircadianApp​ to be notified of Daybreak - Sunrise - UVA - Sunset & Nightfall - as these times change slightly every single day!

What if I have to be out before sunrise in fall/winter? (keep reading - I will address later in the article)

Secondary cues that can support melatonin clearance:

Cold Exposure (all you have to do is go outside on fall/winter mornings)

• Activates brown adipose tissue (BAT) and sympathetic nervous system.
• Spikes norepinephrine, which boosts cortisol responsiveness.
• Acts as a potent hormetic signal to accelerate melatonin clearance.

Grounding (barefoot contact with earth) ​click here for my winter grounding article​ 

• Provides direct input of low-frequency electromagnetic signals from the Earth.
• Synchronizes circadian rhythms through vagal tone + autonomic balance.
• Early evidence shows reduced nighttime cortisol and improved HRV - when done in the morning, reinforces the “daytime” signal.

Hydration (​click here for my winter hydration guide​):

• Overnight, melatonin makes your kidneys hold water.
• Morning hydration flips the signal: kidneys + adrenals shift into day mode.
• Reinforces cortisol awakening & primes metabolism.

Movement (gentle walking, stretching, or lymph work is enough)

• Increases sympathetic activity, muscle glucose uptake, and norepinephrine.
• Amplifies the cortisol awakening response (CAR)

Now that you've done that - (and please don't overcomplicate or stress about getting it perfect) - let's talk about food ⬇️

 

Clear melatonin first → then breakfast (keep it simple)!

At that point, your body is more insulin sensitive, alert, and metabolically primed.

Pair it with a protein-rich, balanced breakfast before UVA rise so leptin’s signal gets reinforced at the hypothalamus, and that's how you set up your metabolism, appetite, and blood sugar for the day.

 ​Click here to download 2 of my favorite fall breakfasts​ 

If you like seasonal recipes - ​click here to get 50% off my Living Light Ebook​ (all my ebooks - seasonal recipes & seasonal food lists in one place).

FAQs: What if I have to be out of the house before sunrise in fall/winter & can red light therapy or a 10,000 lux light box clear melatonin?

This is where many people struggle. If you wake before sunrise - especially in fall and winter when dawn is late - you still want to give your body cues to clear melatonin & stabilize your blood sugar before heading out.

Going outside - grounding - gentle movement or walk outside (bonus if it is chilly) - or cold face dunk ---> then blood sugar friendly breakfast - will be a very helpful routine.

NEXT - See sunlight when you can: driving in the car ---> open window or sunroof, or step outside for a few minutes when you get to work.

 ​Click here​ to read my office worker article - where I cover this even more.

 ​Red light therapy​ won't give your brain the proper circadian cues (it contains no blue light), but it can precondition mitochondria to withstand an office environment AND improve glucose tolerance.

10,000 Lux light box is a huge shot of artificial blue with no red/infrared or UV (so you miss out on the natural nitric oxide - circulation - alpha MSH - appetite regulation- cortisol regulation - serotonin, & dopamine), and we normally don't see 10,000 lux until closer to UVA rise in the fall & winter.

When possible - use sunlight instead (only 500 lux is needed to set your system, and that is available on a cloudy rainy day).

 

Need more support this fall & winter?

Check out the Quantum Winter Blueprint: 4 courses in one - designed to turn winter into a season of repair instead of burnout.

Inside, you’ll get:

• Autumn Alchemy: A fall reset with seasonal foods, recipes, and circadian routines.
• December Chill: 5 days of tools to manage stress, strengthen immunity, and protect sleep during the busiest month of the year - complete with winter food list and recipes.
• Cold Therapy: The full science and protocols to harness cold for metabolism, mood, and resilience.
• Red Light Therapy: Evidence-based lessons on using RLT for hormones, skin, thyroid, and mitochondrial health.
• Seasonal Food Guides + Recipes for fall and winter.
• Free trial to ​MyCircadianApp​ for tracking light and seasonal cues.

Why it matters:

Shorter days, weaker sun, holiday stress - winter pushes biology out of rhythm, but your body is designed for seasonal change. When you align with light, cold, and seasonal nutrition, you don’t just “get through” winter - you use it to restore, recharge, and reset.

Special Offer:

Save $50 before Fall Equinox on the Quantum Winter Blueprint - ​click here​ 

And for practitioners who want a deeper dive into designing protocols year round - ​click here to get the Leptin Master Plan ​(we still have 3 calls left)!

Stay tuned for more content coming up on winter - tanning beds - vitamin D & vitamin D labs - and more! 

 ​NEW ARTICLE: The real reasons keto can backfire - hormone markers to be aware of & what to do instead​ 

 ​NEW PODCAST: From Eczema to Empowerment: One Man’s Fight Against Chemical Cleaners​ 

 ​New article: How light changes in the fall & winter, and what you can do​ 

 ​Last week's podcast: Your Fall Blueprint: Do's and Don'ts for Light, Food & Seasonal Wellness​ 

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In Health🌞,

Sarah