Morning sunlight exposure and deliberate cortisol spiking in the first hour of your day is the single most important lever for energy, sleep quality, and stress resilience. Neuroscientist Andrew Huberman breaks down the science-backed protocols in his new book that rewire your nervous system without requiring hours of optimization—plus his surprising pivot toward prayer and surrender as neuroscience-based tools for managing the human brain's built-in bias toward friction. Spiking cortisol deliberately in your first 1-3 hours through sunlight, hydration, and movement creates a healthy cortisol curve that improves mood, focus, sleep, and stress recovery for the entire day.