In today’s episode, CJ explores two often-overlooked yet powerful tools for transforming your health: daily movement and sunlight exposure. While many know that sunlight provides Vitamin D, CJ dives deeper into why it’s actually essential, not optional, and how it acts as a natural biohack to balance hormones, improve mood, enhance metabolism, and reset your circadian rhythm. He also encourages incorporating movement, not just for physical benefits, but for mental clarity and momentum. This episode blends ancient wisdom with modern science, wrapped up with a simple action plan.

Key Takeaways:

1. Sunlight Is Essential, Not Optional Most people in sunny places like Dubai are still Vitamin D deficient because they avoid the sun. Just 10–15 minutes of daily sunlight can radically improve your health.
2. You Are a Solar Being Every living organism on Earth is solar-powered in a way. Like a solar panel, your body needs sunlight to function optimally—from hormone regulation to fat-burning.
3. Sunlight Boosts Mood and Sleep Exposure to morning light increases serotonin (your “feel-good” hormone) and aligns your circadian rhythm, helping you sleep deeper and fall asleep faster.
4. Movement + Light = Double Win Combining physical activity with sunlight—like walking or working out outdoors—is a compound health booster. It also activates brown fat, which helps burn calories more efficiently.
5. Consistency Beats Intensity Whether it's movement or sunlight, showing up daily in small ways compounds into massive benefits over time. Momentum is the real magic.

5 Things You Can Start Doing Today:

1. Morning Sunlight Ritual Go for a 10–15 minute walk outside right after waking up. This is the best way to reset your internal clock and kickstart serotonin production.
2. Outdoor Workouts Whenever possible, move your workout sessions outdoors—even if it's just stretching or walking. You’ll get both the movement and light benefits.
3. Midday Light Breaks If you work indoors, take short breaks outside during daylight—no smoking, just soaking. Step outside, breathe, and let your body recharge.
4. Evening Journaling Reflect on your workout: What did you enjoy? What challenged you? How did sunlight make you feel? Journaling brings awareness and boosts motivation.
5. Focus on Daily Momentum Choose one tiny habit to build tomorrow—whether it’s 5 pushups or 5 minutes outside. Keep the momentum going. Small wins create big change.

Stay young. Stay curious. See you on Day 7.