TriPhasic Training

Functional Quantum Biology Method for Athletes

by | Mar 24, 2025 | Blog

Triphasic Training Method 35 – Daily Quantum Biology Method

Athlete’s Guide to Using My Circadian App for Optimal Sunlight Exposure

Introduction Maximizing sunlight exposure at the right times of the day is essential for performance, recovery, and overall health. The My Circadian App  https://mycircadianapp.com/ helps you track the best times to get sunlight exposure for sunrise, UVA, UVB, and sunset light. This guide will walk you through how to use the app and explain the benefits of each type of light.

How to Use the My Circadian App

  1. Download & Open the App
    • Available on iOS and Android.
    • Enable location services to receive accurate sunlight timing based on your area.
  2. Identify Sunlight Phases
    • Open the app and check the daily sunlight schedule.
    • Find the exact times for sunrise, UVA, UVB, and sunset in your location.
  3. Plan Your Outdoor Exposure
    • Use the app’s notifications or set reminders to go outside at key times.
    • Spend at least 5-15 minutes outside during each phase for maximum benefits.

Benefits of Each Sunlight Phase & How to Use It

SUNRISE LIGHT (Shortly After the Sun Rises)

  • How to Get It:
    • Step outside as soon as the sun rises or you get up.
    • No sunglasses, no contacts—allow direct natural light exposure.
    • Spend 5-15 minutes in direct view of the sky.
  • Benefits for Athletes:
    • Aligns circadian rhythm → Better sleep & energy cycles.
    • Boosts melatonin production → Enhances nighttime recovery.
    • Prepares skin for stronger sunlight → Reduces sunburn risk.
    • Increases cellular water production → Supports hydration & muscle function.
    • Anti-inflammatory & pain relief → Helps with post-training soreness.
    • Dopamine boost & cortisol awakening response → Increases motivation and alertness.

UVA LIGHT (30-60 Minutes After Sunrise)

  • How to Get It:
    • Check the app for when UVA begins.
    • Stay outside for 10-30 minutes in the morning.
    • Avoid sunglasses to allow full-spectrum light absorption.
  • Benefits for Athletes:
    • Nitric oxide release → Improves blood flow and endurance.
    • Boosts serotonin & dopamine → Enhances mood, focus, and motivation.
    • Regulates appetite & metabolism → Helps with energy balance.
    • Supports thyroid function → Important for metabolism & recovery.
    • Increases skin melanin production → Prepares skin for UVB exposure.

UVB LIGHT (Midday, When the Sun is at Its Highest)

  • How to Get It:
    • Check the app for UVB availability (typically midday hours).
    • Expose arms, legs, or torso for 10-30 minutes, depending on skin tone.
    • No sunscreen during this time (apply after if staying out longer).
  • Benefits for Athletes:
    • Vitamin D synthesis → Essential for bone strength and immune function.
    • Enhances calcium absorption → Supports muscle contraction.
    • Boosts testosterone production → Key for muscle growth and recovery.
    • Regulates blood pressure & appetite → Supports endurance and weight management.
    • Anti-viral, anti-bacterial, and anti-fungal → Strengthens immune defenses.

SUNSET LIGHT (During & After the Sun Sets)

  • How to Get It:
    • Go outside 30-60 minutes before sunset.
    • Reduce exposure to artificial blue light afterward (use blue light blockers if needed).
  • Benefits for Athletes:
    • Aligns circadian rhythm → Optimizes sleep for better recovery.
    • Reduces cortisol levels → Promotes relaxation.
    • Increases parasympathetic activity → Helps with recovery & muscle repair.
    • Boosts melatonin production → Improves deep sleep.
    • Enhances mitochondrial function → Supports energy production.

Final Tips for Athletes

  • Use the My Circadian App daily to plan your sun exposure.
  • Avoid artificial blue light (screens, bright lights) in the evening to protect melatonin production.
  • Pair sunlight with movement (morning walks, outdoor workouts) for added benefits.
  • Stay consistent—your circadian rhythm adapts over time, leading to better performance, recovery, and overall health.

By following this guide and using the My Circadian App, you can optimize your sunlight exposure, performance, and recovery effectively!

Trevor Foreman and Cal Dietz