S4E10. Three ways to work with your biology for more energy and better recovery

Oct 27, 2025

Discover how to harness your biology for lasting energy and recovery. Learn why morning sunlight is vital for boosting mood and energy, while evening light can sabotage your sleep. Explore your sleep chronotype to optimize productivity and structure your day. Unlock creativity with regular brain breaks and enhance focus using simple breathing techniques. Embrace these effortless, science-backed strategies and transform your daily performance!

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INSIGHT

Work With Biology, Not Against It

Human physiology is unchanged for thousands of years and can be leveraged for easier performance.
Working with your biology feels like swimming with the current, making tasks more effortless.

ADVICE

Morning Sun To Jumpstart Your Day

Get 10–15 minutes of natural sunlight on your eyes first thing each morning.
This boosts serotonin, blocks residual melatonin, and improves mood, focus, and energy.

ANECDOTE

Camping Vs. Health Retreat Example

Jess contrasts camping and health retreats to show circadian benefits of natural light exposure.
Being away from artificial light makes people sleep earlier and align better with sunrise and sunset.

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How does having more energy sound to you?

Not the short bursts followed by burnout kind of energy, but the stable, sustainable kind that powers your day and leaves something in the tank for life outside of work.

In this episode of Stay at the Top, I’m sharing three simple, science-backed ways to work with your biology, not against it. These strategies will help you boost energy, sharpen focus, and recover better without relying on caffeine or willpower.

Human physiology hasn’t changed for thousands of years. When you align with it, things feel easier, like swimming with the current. When you fight against it, everything takes more effort.

In this episode, I cover:

- How to align with your circadian rhythm for better energy, focus and sleep

- Why light exposure not caffeine is the best way to start your day

- How to use your sleep chronotype to structure your day around your peak energy and focus

- Why you don’t need more time, you need better timing

- The power of ultradian rhythms and how brain breaks improve focus and creativity

- The fastest way to downregulate your stress response using the physiological sigh

- Why micro breaks are not lazy, they are performance tools

Key Quotes:

“When you work with your biology, you make performance feel easier, like swimming with the current.”

“You don’t need more time. You need better timing.”

“Brain breaks aren’t time off, they’re tools for recovery and performance.”

“The best strategies are free, simple, and science-backed.”

Learn the Physiological Sigh technique mentioned in this episode. It is the fastest way to calm your nervous system and lower your heart rate.

Watch Dr Andrew Huberman’s short explainer on YouTube

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