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.