10/30/2025
Let's talk about pre-dawn workouts. I used to set an alarm to get up at 4:30 because that used to be my only workout time I had. BUT, it's not ideal for our bodies. Let's talk about why and what to do if that's your only workout time available. 👇
Your body is designed to be in sync with the rising and setting of the sun. When you wake up and train before sunrise, you’re pushing your system into performance mode while it’s still trying to rest, repair, and balance hormones.
Your circadian rhythm runs on light, not the clock.
Before sunrise, melatonin is still elevated and cortisol hasn’t reached its natural morning peak. Your mitochondria are still in nighttime repair mode. Forcing high-intensity exercise during this phase sends mixed signals, which can stress your system over time.
The natural daily rise and fall of cortisol becomes flattened. That rhythm is essential for metabolism, sex hormones, thyroid function, and energy production. When it’s off, fatigue, poor recovery, stubborn weight, and low libido often follow over time.
Sunlight, especially the red and near-infrared wavelengths that appear at sunrise, help mitochondria switch from repair mode into energy production. Without that light, you’re asking your body for peak performance while the “battery” is only half charged.
Bright artificial blue-heavy gym lighting raises cortisol even higher, disrupts blood sugar, and interferes with melatonin, the opposite of supporting recovery and healthy metabolism. Over time, symptoms can form such as morning anxiety (wired-but-tired), brain fog, mood swings, mid-day crash, shakiness/hangry feelings, belly fat...
A better approach? Let the sun set your system first.
Move after sunrise, get morning light in your eyes, hydrate well, and allow your body to complete its natural nighttime transition into go-mode.
✅ The best window (if we’re going by physiology)
Late morning to early afternoon
~9:00 AM - 2:00 PM
Highest strength output
Best endurance + peak reaction time
Healthiest hormone and blood sugar response
✅ Second best window
Late afternoon/early evening
~4:00 - 7:00 PM
Strong performance, good metabolism
Cortisol naturally lower to support better sleep and recovery
Great for people who do 9-5 jobs.
🤔 But what about people who must workout very early?
You can still protect your biology. Here’s how:
✔ Get 5–10 minutes of natural light exposure immediately upon waking. Even a porch or cracked window helps tell the brain: “Daytime started.”
✔ Try grow lights in your room as you get ready
✔ Delay intense exercise until after sunrise if possible
Even a 15–30 minute shift makes a difference.
✔ Hyrate immediately after waking with some Celtic salt on tongue followed by pinch of lemon in your water
✔ Warm up longer because body temp is lower early
✔ Avoid hard HIIT + fasting at the same time (huge cortisol spike)
✔ Red light session if no sun is available
✔ Stabilize blood sugar with protein shake, half a banana, nut butter, electrolytes
✔ Blue-light blocking glasses
✔ Shift intense workout days to the weekends after the sun comes up
Early workouts need more support from light and fueling.
📚 I'll post the Research in the comments
