Hello Primals!
Back in the Summer of 2023 I was one year into my Primal journey. During that first year I established the routine of “The Early Rise” where I would wake up at 5:00 AM even on the weekends as I knew the importance of locking in this early wakeup routine. Each morning I get up and have a large glass of water and spend a few minutes gathering my thoughts. Then around 5:30 I would start a Kettle Bell flow routine or I would go for a walk.
1 year into my journey greeting the Sun
As the sun would rise I would always make sure I was facing it and gazing just under it. This time became so valuable to me as this process set me up for some of the best and most rewarding time with my family. I would finish my morning routine feeling aligned, enthusiastic, and ready to help my family be the best versions of themselves!
In today’s issue:
How sunlight triggers Vitamin D production and why that matters
The role of cortisol in the morning
How sunlight boosts your mitochondria to give you more natural energy
The power of grounding—how standing barefoot on the earth helps reduce inflammation and calm your system
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WEEKLY DEEP DIVE
Here is a deeper dive into the science behind benefits of this powerful and Primal morning routine.
Vitamin D Production: Vitamin D was essential for our ancestors’ survival! It kept their immune systems strong and their bones resilient. As humans migrated away from the equator, those with less sunlight lost melanin so they could make vitamin D faster in weaker sun. Those with more melanin—like me—can handle more sun exposure but need longer to make enough vitamin D. Your skin tone is an ancestral clue, pointing to how much sun your body is designed to handle. Either way, we need sunlight to thrive!
Cortisol Production: Sunlight signals your brain that it’s time to wake up! This triggers your adrenal glands to release cortisol, a hormone that shuts down melatonin (your sleep hormone) and kickstarts the production of feel-good chemicals like serotonin. This natural rise in cortisol gives you energy, focus, and drive! The morning sun exposure sets our circadian rhythm. Our ancestors relied on this surge to hunt, gather, and move with the rhythm of the day. Today, it still sets the tone for clear thinking, steady energy, and better sleep later on.
Mitochondria: Inside every cell in your body lives ancient bacteria—called mitochondria! These bacteria turn food and oxygen into energy. Our ancestors depended on strong, efficient mitochondria to survive the physical demands of hunting, building, and enduring the wild. Sunlight, especially in the morning, sends powerful signals through your skin that activate enzymes and strengthen these cellular power plants! Sunlight boosts their ability to produce energy and even encourages the creation of new mitochondria!
Grounding: Your body runs on electricity, but modern life throws it out of balance—building up excess positive charge that fuels inflammation and stress. Grounding (or earthing) is the simple act of standing barefoot on natural surfaces like grass, soil, or sand! This allows your body to absorb electrons from the earth, which helps neutralize inflammation and calm your nervous system. It’s free, it’s primal, and it’s something your ancestors did daily.
My favorite place to ground is early morning walks on the beach with the family! Nags Head, NC. We wake up and do these walks with my dad and the dogs. I will never forget these mornings!
The Primal Takeaway
Your body is designed to rise with the sun and connect with the Earth! Morning sunlight powers your hormones, boosts cellular energy, and sets your internal clock for the day ahead. Like our ancestors, we need these primal signals to function at our best. Sunlight and grounding are a part of your biological evolution! I hope you enjoyed this week’s newsletter and do you and your family a favor by waking up early and aligning yourself with the sun. And don’t forget our results always match our choices!
Keep it primal,
Will Winston, PHC
“To live is to suffer, to survive is to find some meaning in the suffering” -Frederich Nietzsche
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See you next week,
Will Winston
Certified Primal Health Coach
References
Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281. https://doi.org/10.1056/NEJMra070553
Jablonski, N. G., & Chaplin, G. (2000). The evolution of human skin coloration. Journal of Human Evolution, 39(1), 57–106. https://doi.org/10.1006/jhev.2000.0403
Chevalier, G., Sinatra, S. T., & Oschman, J. L. (2012). Earthing: Health implications of reconnecting the human body to the Earth's surface electrons. Journal of Environmental and Public Health, 2012, 291541. https://doi.org/10.1155/2012/291541
Wu, J., & Cohen, P. (2019). Mitochondrial uncoupling protein 1: A double-edged sword that controls energy metabolism and oxidative stress. FASEB Journal, 33(2), 2889–2899. https://doi.org/10.1096/fj.201801196R
