Generally, under two hours for many people is ideal for a workout session. Most effective workouts occur between 45 minutes and an hour and a half, and while shorter sessions can be effective, they may not be as efficient for those with lives outside the gym.

Long-term stress is harmful; it should not keep adrenaline elevated for extended periods, as this can lead to health issues.

When adrenaline is repeatedly elevated over time, cortisol is also released, which can lead to chronic inflammation and fatigue.

Cortisol spikes in the morning are beneficial as they help wake us up and have important health-promoting functions, while a 9 PM cortisol spike is a signature of depression and anxiety, which is problematic and associated with many mental health issues.

If you don't view light early in the day, the cortisol pulse can shift later, leading to mood issues and sleep problems.

Viewing bright sunlight within the first 30 to 60 minutes after waking triggers a cortisol increase, which is essential for alertness and focus throughout the day.

A natural increase in cortisol occurs early in the day, promoting wakefulness and a healthy immune system, and can be timed by exposure to bright sunlight.

Cortisol serves both as an anti-inflammatory and inflammation system, but excessive levels can cause health issues.

Taking even a short break during work can significantly impact stress levels and improve overall mood and productivity.