Why is sun exposure good for you, and why have we ignored it for so long? In this solo episode, Julian discusses how natural sunlight can optimize your biology, sharpen your focus, and elevate your executive performance—without pills or gadgets. Discover the six phases of daily sunlight and how each influences your hormones, sleep, mood, metabolism, and more.

This is a mini-masterclass for high achievers, entrepreneurs, and anyone who wants to reclaim their edge using the sun, the most abundant resource on Earth. Today, learn how light programs your biology, regulates your circadian rhythm, and builds long-term resilience, clarity, and energy.

— Episode Chapter Big Ideas (timing may not be exact) —

00:00 – Intro: Why leaders are burning out on caffeine and chaos

01:12 – The surprising link between sunlight and executive performance

02:14 – Light isn’t just illumination—it’s information

03:23 – A preview of the 6 sunlight phases that control your biology

03:52 – Phase 1: Daybreak – Infrared light and mitochondrial prep

06:15 – Phase 2: Sunrise – Cortisol, dopamine, and a natural wake-up call

09:04 – Phase 3: Morning UVA – Metabolism, melanin & nitric oxide

12:01 – Phase 4: UVB Midday – Vitamin D, testosterone & performance

16:04 – Phase 5: Late-Day UVA – Mood-boosting, endorphins & winding down

17:35 – Phase 6: Sunset – Melatonin, deep sleep & parasympathetic shift

20:02 – The free original “performance stack” no one is using

21:15 – A challenge: Can you start with getting 10–30 minutes of sunlight daily?

23:14 – Julian’s personal gains from early morning light exposure

23:38 – Outro: Master your light, master your biology—and your leadership

— Key Quotes —

"Light isn’t just illumination—it’s information. It programs your biology.”

“The original performance stack is free. It’s outside. It’s the sunlight.”

“Too many high performers chase hacks and supplements, when the first code for peak performance is written in light.”

— Connect with Julian and Executive Health —

MyCircadian app — https://mycircadianapp.com/

LinkedIn — https://www.linkedin.com/in/julianhayesii/

Ready to take your health, leadership, and performance to the next level? Book a complimentary private executive health diagnostic call with Julian Hayes II. Link below. https://calendly.com/julian-exechealth/chemistry

Website — https://www.executivehealth.io/

***DISCLAIMER: The information shared is not meant to treat or diagnose any condition. This is for educational, informational, and entertainment purposes. The content here is not intended to replace your relationship with your doctor and/or medical practitioner.

The harmful effects of artificial light are more serious than most people realize. In this episode, I break down two studies showing how nighttime light exposure can disrupt your metabolism, increase insulin resistance, and even potentially raise your long-term cancer risk. You'll find this episode interesting whether you’re an executive, entrepreneur, or simply someone who stays up late, scrolling or working under LED lights.

— Episode Chapter Big Ideas (timing may not be exact) —

00:00 — Introduction

01:04 — The Light Environment Has Changed

03:13 — Blue Light & Metabolic Function

05:33 — Light Pollution & Cancer Risk

08:43 — What This Means For You

10:40 — Simple Strategies To Protect Your Health

18:31 — Closing

— Connect with Julian and Executive Health —

LinkedIn — https://www.linkedin.com/in/julianhayesii/

Ready to take your health, leadership, and performance to the next level? Book a complimentary executive health chemistry meeting with Julian Hayes II. Link below. https://calendly.com/julian-exechealth/chemistry

Website — https://www.executivehealth.io/

Artificial Light at Night and Cancer: Global Study — https://journal.waocp.org/article_40505.html

Morning and Evening Blue-Enriched Light Exposure Alters Metabolic Function in Normal Weight Adults Study — https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0155601

***DISCLAIMER: The information shared is not meant to treat or diagnose any condition. This is for educational, informational, and entertainment purposes. The content here is not intended to replace your relationship with your doctor and/or medical practitioner.

Most high performers think constant motion equals progress—but the truth is, peak performance often requires a pause. In this episode, discover the hidden power of strategic timeouts. Whether you’re facing Q2 fatigue, lost momentum, or mounting distractions, learn how a well-timed reset can reignite your clarity, energy, and execution. If you’re tempted to quit, don’t. Call a timeout instead.

— Episode Chapter Big Ideas (timing may not be exact) —

00:00 — Introduction

01:04 — How Sports & Life Mirror Each Other

03:13 — The Q2 Slump?

05:06 — Timeout #1: The Performance Timeout

07:22 — Timeout #2: The Clarity Timeout

10:05 — Timeout #3: The Presence Timeout

13:00 — Reset, Don't Quit

— Connect with Julian and Executive Health —

LinkedIn — https://www.linkedin.com/in/julianhayesii/

Ready to take your health, leadership, and performance to the next level? Book a complimentary executive health chemistry meeting with Julian Hayes II. Link below. https://calendly.com/julian-exechealth/chemistry

Website — https://www.executivehealth.io/

***DISCLAIMER: The information shared is not meant to treat or diagnose any condition. This is for educational, informational, and entertainment purposes. The content here is not intended to replace your relationship with your doctor and/or medical practitioner.

In this episode, I sit down with 9-figure founder and CEO Dave Durand to uncover the hard truth about success, leadership, and personal growth. Durand is a serial entrepreneur, leadership expert, and bestselling author, including his newest one, Leading Giants: A Leader's Guide to Maximum Influence.

Durand has built and sold multiple companies while staying true to his values. He shares raw, unfiltered insights on what it really takes to win in business (and life) without losing one's soul.

We discuss:

The biggest mistakes people make when chasing success

Why most people overcomplicate business and how to simplify the path

The four cardinal virtues of leadership and why they’re essential

How to build mental toughness and resilience in tough times

The importance of faith, values, and integrity in business

— Episode Chapter Big Ideas (timing may not be exact) —

00:00 - Intro and Dave Durand’s background

02:50 - How martial arts shaped Dave’s leadership style

05:30 - Why people overcomplicate success (and how to fix it)

09:15 - The number one reason most businesses fail

14:40 - The four cardinal virtues of leadership

22:10 - The rise of the "antihero" in leadership and why it’s a problem

28:30 - The danger of moral relativism in business

36:00 - How to raise resilient, independent people

45:10 - Why modern leadership is failing and how to fix it

54:00 - Handling grief, failure, and suffering in silence

1:03:20 - The four levels of happiness and true fulfillment

1:07:00 - Dave’s final words on purpose, faith, and legacy

— Key Quotes from Dave Durand —

"Most people don’t fail because they’re incapable. They fail because they don’t embrace the mundane and stick with the fundamentals.”

"You don’t just lead a business—you lead people. And people follow principles, not just profits.”

"The more good you do in life, the more resistance you will face. That’s part of the adventure."

— Connect With Dave Durand —

YouTube: https://www.youtube.com/@DurandOnDemand

Book: Leading Giants: A Leader's Guide to Maximum Influence — https://www.amazon.com/Leading-Giants-Leaders-Maximum-Influence/dp/1637746334/

— Connect with Julian and Executive Health —

LinkedIn — https://www.linkedin.com/in/julianhayesii/

Ready to take your health, leadership, and performance to the next level? Book a complimentary executive health chemistry meeting with Julian Hayes II. Link below. https://calendly.com/julian-exechealth/chemistry

Website — https://www.executivehealth.io/

***DISCLAIMER: The information shared is not meant to treat or diagnose any condition. This is for educational, informational, and entertainment purposes. The content here is not intended to replace your relationship with your doctor and/or medical practitioner.

Wearable devices and health data are revolutionizing how leaders optimize performance and longevity. In this episode, you’ll learn the 10 key (and fundamental) health metrics every executive should track to improve their energy, recovery, and resilience.

— Episode Chapter Big Ideas (timing may not be exact) —

00:00 — Introduction

00:57 — Resting Heart Rate (RHR)

01:47 — Heart Rate Variability (HRV)

03:54 — Blood Oxygen Levels (SpO2)

05:01 — Sleep Architecture

06:33 — ECG (Electrocardiogram)

07:26 — VO2 Max

08:27 — Activity & Strain

10:16 — Skin/Body Temperature

12:35 — Respiratory Rate

14:31 — Recovery/Readiness Score

16:01 — Conclusion

— Connect with Julian and Executive Health —

LinkedIn — https://www.linkedin.com/in/julianhayesii/

Ready to take your health, leadership, and performance to the next level? Book a complimentary executive health chemistry meeting with Julian Hayes II. Link below. https://calendly.com/julian-exechealth/chemistry

Website — https://www.executivehealth.io/

***DISCLAIMER: The information shared is not meant to treat or diagnose any condition. This is for educational, informational, and entertainment purposes. The content here is not intended to replace your relationship with your doctor and/or medical practitioner.

The benefits of spending time alone go far beyond relaxation—solitude is power. In this episode, discover why top CEOs, including Apple’s Tim Cook, prioritize alone time to improve clarity, creativity, and decision-making. Learn how solitude helps you manage stress, avoid burnout, and become a stronger leader. Plus, we’ll explore why a digital detox is essential for maintaining focus in a hyperconnected world.

— Episode Chapter Big Ideas (timing may not be exact) —

00:00 — Introduction

01:29 — Why Solitude is Power

04:20 — The Hidden Costs of Constant Connectivity

06:37 — The Benefits of a Digital Detox

10:12 — Practical Implementation Strategies

13:17 — Conclusion + Call to Action

— Connect with Julian and Executive Health —

LinkedIn — https://www.linkedin.com/in/julianhayesii/

Ready to take your health, leadership, and performance to the next level? Book a complimentary executive health chemistry meeting with Julian Hayes II. Link below. https://calendly.com/julian-exechealth/chemistry

Website — https://www.executivehealth.io/

***DISCLAIMER: The information shared is not meant to treat or diagnose any condition. This is for educational, informational, and entertainment purposes. The content here is not intended to replace your relationship with your doctor and/or medical practitioner.