Be honest. How often do you start your morning pounding the snooze button or scrolling your phone under the covers? I’m going to be real with you: You’re sabotaging your entire day when you start your morning that way. This week, I’m breaking down the science behind why starting your morning off on the right foot doesn’t just give you a natural energy boost. It also dictates your mood, performance, and energy levels from morning to night. And not only that—you sleep better when you start your day off right, too!  Here’s the good news: There are three super easy steps you can take to kick off a great morning—including one I was very skeptical about, but is now something I’ll never give up. And the best part is, these daily habits are free and accessible to all. Plus, towards the end of the show, I’m revealing my personal morning routine (hint: it involves some shivering).  Tune in today so you can start doing these three things tomorrow!  Full show notes: jjvirgin.com/peakenergy Andrew Huberman recommends 2-10 minutes of morning sunlight exposure to improve mood, energy, and focus. Learn more at: Andrew Huberman’s Light & Sun Exposure Guide https://medium.com/@podclips/andrew-hubermans-light-sun-exposure-guide-dd62a43314df Read the study on how sun exposure can improve sleep and mood: https://www.sleephealthjournal.org/article/S2352-7218(17)30041-4/fulltext Use light-therapy lamps with 10,000 LUX output to mimic natural sunlight. To try, visit: https://amzn.to/3BYHgt3 I just learned about using a Philips sunrise alarm clock to wake peacefully to natural light and the sounds of chirping birds. Get yours at: https://amzn.to/43vDIKv Make sure you have a full-spectrum light bulb with sun-mimicking technology to boost energy and mood. To try, visit: https://amzn.to/3ON692N  At night, switch your bulbs over to red to remind your brain it’s time to wind down. To try, visit: https://amzn.to/3MZAwSf Use blue-blocker glasses to minimize blue-light exposure before bed. Use my code JJ10 to get 10% off stylish TrueDark Premium blue-light glasses: https://truedark.com/?ref=ntrhmgv2   Dr. Joe Dispenza's meditation retreats helped me improve my life. Try one of his guided morning meditations here: https://drjoedispenza.com/?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a  Or if you like relaxing music, I love the meditations he does with Barry Goldstein’s music. Find one here: https://drjoedispenza.com/products/ambiology-1-the-heart-by-barry-goldstein-music-compilation-download?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a Try different methods of meditation to see what works for you. A favorite of mine is The Tapping Solution by Nick Ortner. Try it here: https://thetappingsolutionapp.com/jj  Read the study on how meditation can change the structure of your brain associated with memory, learning, emotional regulation, and perspective taking: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/: Finding your personal mantra with Ziva Meditation might be another way you release stress and learn to love meditation. Try it now: https://cd371.isrefer.com/go/3secrets/JJ110/ Read the study on why working out in the morning is better for fat loss: https://www.pnas.org/doi/10.1073/pnas.2218510120  Starting my day with a cold plunge refreshes my mind and body. Use my code JJVIP1000 for $1,000 off of yours: https://www.koorucoldplunges.com Learn more about your ad choices. Visit megaphone.fm/adchoices