Hormone Optimization4 MIN READ
Level 1
The Blue Light Curfew
Align your sleep hormones to crush next-day hunger.
Sleep deprivation spikes ghrelin (hunger) and tanks leptin (fullness). By blocking blue light 2 hours before bed, you protect sleep quality, which ironically makes resisting donuts 50% easier the next day.
Execution Tips
- ⊕Use 'Night Shift' mode on all screens automatically at sunset.
- ⊕Wear dumb-looking orange glasses if you must work late.
- ⊕The goal is 7+ hours of quality sleep, not just time in bed.
Cautions
- ⊗Don't stress if you miss a night; stress also spikes cortisol/hunger.
Quick Summary
Complexity
Low to Medium
Time to results
Immediate
Unethical Level
Related Hacks
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Kill Liquid Calories
Swap sugary drinks for water / zero-cal options without changing meals.
Meal Structure
Protein-Anchored Breakfast
Start the day with a high-protein anchor to reduce later snacking.
Metabolic Tuning
The Caffeine Buffer
Use black coffee or green tea as a natural appetite mute.