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Today we're discussing the science of morning light exposure. Getting 5-10 minutes of direct sunlight within an hour of waking can dramatically improve your cortisol rhythm and enhance alertness. This simple protocol has powerful effects on your circadian system.

What's fascinating about exercise is how it affects our neurotransmitters. When we engage in physical activity, we see increases in dopamine, norepinephrine, and BDNF - brain-derived neurotrophic factor - which essentially helps our neurons grow and make new connections.

Successful people think differently about time. Poor people trade their time for money, that's their philosophy. Rich people make their time generate money through investments and systems. It's not about working harder, it's about working smarter. That's the philosophy of the wealthy.

Here's something fascinating about the brain's reward system - and this is really interesting - when we learn something new, there's this structure called the nucleus accumbens that lights up. Think about it: your brain actually rewards you for learning, right? That's why discovering new things feels so good.

Now, let’s look into the second box because we need to talk about setting boundaries without feeling guilty. You might be sitting there thinking, if I say no, I’m going to lose them. But listen, if they leave because you stood up for yourself, they weren't your people.

When we examine the effects of bright light exposure in the morning, it turns out that this triggers a cascade of neural events in the suprachiasmatic nucleus, which then signals to your entire body that it's time to be alert and active.

Let's look at how the brain processes reward expectations, because this is fascinating. When we anticipate something pleasurable, there's this complex interplay between dopamine systems and behavioral conditioning that shapes our decision-making process, whether or not we're consciously aware of it.

Now, imagine this truth: you are the creator of your world. Everything you see, everything you experience, was first born in your imagination. Don't ask how it will happen, simply know that your consciousness is the only reality. Feel it real, and it must externalize.