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Use June to your advantage! Your hormones just entered summer mode (here's what that means & how to work with it) |
It's June 2nd - Your body just entered summer mode (did you?)...
Here's something I never knew before I started using Circadian Biology as a major tool (and cornerstone) for my health.....Your biology actually shifts every season!
That means that your gut - thyroid - metabolism & hormones are actually slightly different depending on the season (click on each hyperlinked item to see a study to back this up 👀).
Most people have no idea that this is a "thing"....but today I'm going to give you the science behind this & help you take advantage of your body's natural "summer mode."
Living in Australia or NZ & shifting into winter? Read this article for more metabolic support & Read this article for winter hydration tips. I also have several winter blogs on my website if you want information on more topics like winter grounding & fixing your indoor lighting on short days.
OK all my summer friends keep reading....
🌞 Need a June Reset? Grab a Subscriber Exclusive discount on the Leptin Reset today only - click here - or Get my Fat loss protocol for 40% off
🚨 EMR TEK Red light Therapy flash sale extended - 30% off - click here and use code SARAH20
New here? Grab my $5 Seasonal Food Course, my $7 Cortisol Course - or explore all mini courses & bundles
In the Northern Hemisphere - June 2 marks a biological pivot point: your exposure to longer daylight hours and stronger UV light has already started shifting your circadian clock, mitochondrial output, and nutrient processing - whether or not you’re consciously changing anything.
But if you do shift with it intentionally? You can unlock more efficient fat-burning, improved leptin & insulin sensitivity, and deeper hormonal balance.
Here’s how:
☀️ 1. More Light = More Mitochondrial Energy
Light doesn’t just help you wake up - it acts as a primary entrainer of your circadian rhythm, driving mitochondrial performance, hormone signaling, and fat metabolism.
When you expose your eyes and skin to natural light at sunrise - especially the blue, red, and infrared wavelengths - you activate key light sensors in your eyes and skin that signal your brain’s internal clock. This helps synchronize your cells to produce energy (ATP) & water more efficiently.
Citation: Cell Reports (2022) demonstrated that light acts as a direct regulator of mitochondrial respiration by influencing NAD+/NADH redox balance and metabolic flux via circadian-controlled genes.
→ Reference: Manella, G. et al. “Light-Controlled Circadian Regulation of NAD+ Metabolism and Mitochondrial Function.” Cell Reports. 2022.
This means: light doesn’t just wake you up - it codes your metabolism for the entire day. ATP output, fat oxidation, and glucose sensitivity are all downstream of light exposure, especially in the first 1–2 hours after waking.
Dr. Glenn Jeffrey's work suggests that pre-treating the body with red & infrared light can help offset blue light later in the day & help regulate blood sugar.
Download MyCircadianApp to understand what time sunrise happens for you, and for extra help & watch the free in app videos ⬇️⬇️
🔥 2. Summer Light Boosts Fat Oxidation Hormones
UVA light - (starts at 7:24AM in that screen shot from MyCircadianApp) abundant in the early summer morning - activates powerful metabolic players, especially α-MSH (alpha-melanocyte-stimulating hormone).
This neuropeptide:
- Increases fat oxidation
- Suppresses appetite via MC4R receptor activation
- Enhances leptin and thyroid sensitivity
Citation: Slominski et al. (2014) discuss the role of UV radiation in stimulating α-MSH production, which in turn influences appetite and energy homeostasis.
Melanin is also part of this cascade (click here to read my article on melanin) not just as pigment, but as a metabolic amplifier, converting UV energy into usable biological signals that support mitochondrial function and support redox balance.
Citation: Solano, F. (2016). Melanin and Melanin-Related Polymers as Materials with Biomedical and Biotechnological Applications. International Journal of Molecular Sciences, 17(6), 965.
💡 Bottom line: When you get UVA light in the morning, you’re not just “getting sunlight”- you’re supporting a fat-burning hormonal program designed specifically for summer.
🌞 3. Light as a Primary Hormonal Regulator
While food quality & meal timing absolutely matters, your light environment has a HUGE impact on hormone balance - especially when it comes to leptin, melatonin, and cortisol.
These hormones are tightly regulated by your circadian system, which is entrained by light - specifically, bright natural light in the morning and darkness (or absence of blue light) at night.
Exposure to artificial light at night - especially from screens and LEDs - has been shown to:
- Suppress melatonin, the master repair and antioxidant hormone
- Increase evening cortisol, promoting fat storage and sleep disruption
- Disrupt leptin signaling, impairing satiety, fat metabolism, and thyroid responsiveness
Human studies consistently show that light timing and intensity - particularly the absence of darkness at night - can independently drive metabolic dysfunction.
Citation: Leproult et al.,PNAS, 2014 - Sleep restriction and circadian misalignment impair leptin and insulin sensitivity in humans.
If you live somewhere that the sun doesn't go down until LATE, I highly recommend a blackout curtains & a good pair of blue blockers.
I also have tons of details on dealing with extreme northern latitudes in Sunwise (which is inside Quantum Nutrition) & plan to do a video about this soon as its a big FAQ!
🍽 4. Summer Nutrition
In summer, your mitochondria operate more efficiently. When exposed to daily UVB light, your body naturally increases insulin sensitivity and glucose utilization - especially when meal timing aligns with light cycles.
This is why seasonal carbohydrates like fruit can be metabolically beneficial in the context of strong circadian signaling, daily light exposure & a healthy metabolism.
UVB exposure actually improves glucose homeostasis and reduces insulin resistance, particularly when circadian rhythms are preserved.
(click here to read my article on that topic)
But here’s the caveat: If you’re leptin resistant - a state where your hypothalamus is no longer accurately reading energy status from your fat cells - then your body cannot properly respond to insulin, thyroid hormone, or seasonal food inputs.
Leptin must come first as it sets the tone for whether your body stores or burns energy, whether your thyroid is active, and whether your brain receives accurate hunger and satiety signals.
In that case it's always best to use a full nutrition & lifestyle approach to improve leptin sensitivity & eat the summer seasonal carbs in the middle of the day under strong UV light.
And in case your wondering - going straight to keto or carnivore is NOT my first line of action here at all. We start by establishing a protein goal based on body weight - eliminate processed foods - fix meal timing - sleep & hydration as a baseline.
⚡️Key Takeaways:
• Light is hugely powerful:
Morning sunrise sets the metabolic stage by preconditioning the Mitochondria with tons of red & infrared, and signaling the brain with just enough blue to support cortisol & leptin.
• UVA triggers fat-burning hormones.
It boosts α-MSH, which increases fat oxidation and enhances leptin + thyroid sensitivity. You also make serotonin (which turns into that night's melatonin), dopamine, beta endorphins & nitric oxide to boost circulation - mood & energy for the day.
• UVB helps your metabolism run more efficiently:
It stimulates vitamin D and α-MSH pathways, improving fat oxidation and helping your body use its own fat for fuel.
• You can’t out-eat poor light hygiene:
Artificial light at night blunts melatonin, raises cortisol, and blocks overnight fat metabolism & leptin signaling.
Download MyCircadianApp to understand when these times happen for you (and how to practice Safe Sun Exposure), and get your metabolism back on track with the Leptin Reset or the Fat Loss Protocol if you need more support!
Here's to making this summer the best one yet!
Have an amazing week,
🌞 Sarah
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