The Simple Hormone-Supporting Habit You're Probably Overlooking

Here's a little secret most women in midlife don't realize: your hormones aren't just influenced by what you eat or how you train, they're also shaped by the light you see each morning.

When you step outside and get natural sunlight within the first hour of waking (even for 5–10 minutes), you send a powerful signal to your brain:

“It's time to wake up, release cortisol, and set the clock for melatonin tonight.”

That simple cue helps:

Regulate cortisol, your natural “get up and go” hormone

Support melatonin, the sleep and recovery hormone that balances mood and energy

Strengthen your circadian rhythm, the body's internal clock that keeps all your hormones in sync

Boost vitamin D, which acts like a hormone supporting bone health, immunity, and metabolism

What if you leave for work while it's still dark?

No problem. Turn on bright indoor lights as soon as you wake up, then get a few minutes of outdoor light as soon as the sun comes up. Even stepping outside for a quick walk or your first few minutes of fresh air during a break can help “set” your body clock for the day.

It's a small, free habit that helps your body feel more energized in the morning and wind down more naturally at night (which can lead to more quality sleep) -especially helpful during the darker winter months.

You don't need to overhaul everything to feel better. Sometimes, it starts with just a few extra minutes of sunlight.