Hey ,
Firstly, thank you for all of your notes of sympathy and solidarity from my last email. Being embraced by community continues to be some of the best "medicine" for heartache that exists out there and it's so appreciated. I hope today's writings provide you with a few "Jenna Gems" to help you feel supported as well!
I was booking out my October calendar this week – yes, you read that right – and at once was struck with a sense of bliss at the thought of fall sweaters and turning leaves. But at the same time, I realized that soon, the darkness would return – at 5 PM, no less.
This realization was particularly poignant because this week I gave a presentation about sunlight and its influence on our circadian rhythms, mood, focus, and sleep to folks from Salesforce in downtown Chicago. Because of the timing of this talk, I also realized that I was equipped with a different perspective about the light changes that happen with the seasons (and daylight savings time.)
You see, cortisol, the hormone that gets a bad rap because of its relationship to stress, is released in our body in the morning, often due to the presence of light.
Many have become familiar with the encouragement to get your 10 minutes of sunshine first thing in the morning because of the Huberman Lab podcast and the biohacking bros. But it's not just sunlight that matters - it's daylight in general.
Ideally, we want our cortisol to peak in the morning and then slowly taper throughout the day. The issues occur when it peaks again, and again, and again. And believe me - I understand that the struggle to taper one's stress is REAL in the year 2025, but we'll dive more into that soon.
When it comes to light, daylight, or bright light, or light with bluer tones to it signals the body to wake up and be at attention. This is great at the start of the day to get things going, but not so great at the end during wind down = phone in your face < restful wind down.
On the other hand, melatonin, the "wind-down" hormone that our body produces to help us go to sleep a the end of the day is produced in the absence of light. It thrives on darkness for production, hence why things like blackout curtains, eye masks and putting your phone away a few hours before bed are best practices for sleep. That's why taking a melatonin gummy and scrolling = fighting the process.
What's this got to do with the seasonal changes? Well, everything really, Right now, we're still in the throes of summer, with ample opportunity to get acquainted with the tool of light. Building the habit of using daylight as your partner can absolutely help you transition with the seasons ahead. Here are a few strategies to use right now:
☀️ Micro-Sunrise Ritual: Take your first sips of coffee or tea outside for 2-3 minutes right after waking, even if it's still dim. This immediately signals to your body that the day has begun.
☀️ Mid-Morning Window Gaze: Around 10-11 AM, take at least 60 seconds to consciously look out the nearest window. It's a quick "light snack" to reset your internal clock amidst indoor work.
☀️ Sunset Simulator Habit: From 4 PM onwards, gradually dim your indoor lights, opting for warmer, lower-wattage lamps. This mimics natural dusk to prepare your body for sleep.
☀️ Golden Hour Rule: Designate the hour before true darkness as your Golden Hour. Switch all screens to "night shift" or "warm light" mode to actively promote melatonin production.
☀️ Pull The Daily Light Lever : Think of light as a lever. Push it up (bright, blue-ish) in the morning for cortisol, and pull it down (dimmer, warmer) in the evening for melatonin.
ASSIGNMENT: Pick ONE of the above to commit to daily. One is more than enough to start with. If you have the bandwidth for more, you can add on as time goes on. By the time the seasonal change comes, you'll be equipped with a new perspective, routine and hopefully rhythm to help you navigate the seasons.
Which "light hack" are you going to try first this week?
As always, please send any questions my way and if you or your team are interested in experience the "Sunshine Secrets" session, hit reply and let's chat. It can be done virtually or live and there's a treasure trove of additional secrets to share!
Living Well With You, Not At You,
Coach JZ (Jenna)
P.S. If you need a little quick win by way of nutrition, exercise, joy or sleep, click the link below. You'll choose the category you need and be taken to a page with a special gift just from me ❤️.
Save The Dates:
Breakfast Club Reformer Class - 8/1/25
Join me for the July (I know it's in August!) installment of Breakfast Club Reformer Class. Designed for the over 40 crew, in July we tackle the TWISTS AND TURNS on the reformer for a mobility-focused class that will help you feel juicy and ALIVE! Join for a single class or for the year at a premium!
Group Pilates & Fitness Classes at It's Lit Studio:
JULY/AUGUST Schedule:
Mondays - 12pm: Pilates Matwork - all levels
6pm: Sweat and Shine
Wednesdays - 6pm: Step and Stretch (step aerobics)
Thursdays - 6pm: Pilates For Real People ( a mobility-based, inclusive class with lots of variations)
See Me In The WILD Next Week
Do you work in downtown Chicago?
I'll be working some fun events on Wednesday, July 30th in the morning at 110 N Carpenter in Fulton Market and at lunch at 333 North Green. Stop by, stay hi and play with my energy tower!
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