29: 3 Questions to Reinvent Yourself and Get On The Fast Track to Becoming Superhuman

3 Questions to Reinvent Yourself and Get On The Fast Track to Becoming Superhuman

Welcome to episode 29 of Optimal Health For Busy Entrepreneurs.

A reinvention of any sort requires a physical, mental, and emotional upheaval. As a fascinating entrepreneur and leader, reinvention is a necessity to becoming superhuman.

In today’s episode, we’re going to go over three questions that you can use to immediately reinvent yourself and enter the fast track to becoming superhuman.


Listen to the episode here:


In today’s episode, you’ll learn:

  • Why reinvention is important (especially in our current times)
  • How to put into perspective the current times and leverage it
  • The 3 questions for reinvention
  • How to leverage each of the 3 questions
  • And much more

Resources featured in this episode:

  • Email me
  • Join our free health optimization newsletter to begin your N of 1 journey afl.social/join
  • If you’re ready to create a flourishing and thriving life and human system, set up your initial consultation by clicking on this link here.
  • Connect with me on Twitter
  • Connect with me on LinkedIn

If you dig the show, show some love


28: 3 Ways Technology Can Help Entrepreneurs Develop and Sustain Optimal Health and Performance

3 Ways Technology Can Help Entrepreneurs Develop and Sustain Optimal Health and Performance

Welcome to episode 28 of Optimal Health For Busy Entrepreneurs.

Technology is one of the most underrated tools used for optimizing your health and professional performance.

But in today’s episode, we’re going to highlight how technology can help you develop and sustain optimal health and performance.

We’ll also cover which wearables I like, metrics to start measuring, and how to get started using these wearables.


Listen to the episode here:


In today’s episode, you’ll learn:

  • Why technology is often forgotten when it comes to personal health
  • The 3 reasons why technology is so pivotal to optimal health
  • The 2 biggest obstacles to using wearable health technology
  • What are some metrics you can start to measure
  • What are some wearables I recommend
  • How to get started with wearable health technologies
  • And much more

Resources featured in this episode:


Download the full episode transcript


If you dig the show, show some love


Read the full transcript below:

Julian Hayes II 0:00
Welcome to another episode of optimal health for busy entrepreneurs, I’m your host, Julian Hayes II. And in today’s episode, we’re going to talk about technology, specifically, technology from a perspective of helping you develop, and also sustain optimal health and performance. And when I talk about technology and health, to a lot of people, it’s something that piques their interest. But then the big elephant in the room rears its ugly head, and they start to ask the question, “Where do I start?” or “How should I be using the data from my phone, my Apple watches and all these other health tech tools?” And in today’s episode, we’re going to clear those concerns. But we’re also going to introduce the fundamental reasons why technology is a key pillar inside my practice and why IT should be used in your everyday Life. And before going even further now, health technology can consist of a lot of things.

Julian Hayes II 1:07
For example, inside my practice, there is advanced technology available, where we assess and take a look into your nervous system and your mind-body complex. And in more practical terms, this gives a detailed look into how you experience and respond to life’s various stressors. And this is a benefit because you can now start to leverage this stress to your advantage. And another cool device and input to the human system available is the ability to now monitor 3D brainwave activity in those patterns, and what this does, it reveals a more detailed outlook on how well your brain processes life and its overall functioning on a day to day basis. Now those two things that I just talked about there, they are more of a advanced technology that we’re not covering in this episode. But the big reasons that I am sharing today, those three big reasons that I’m sharing, in fact, they apply to them as well. But the actionable insights that I’m sharing around technology can immediately be applied to the very tools that you have available to you right now, whether that’s in your pocket, or on your computer device right now.

Julian Hayes II 2:27
So as we move on here, let’s dive more into this topic of technology. So what exactly are we talking about? When we mentioned technology and health together? You know, how is losing 15 pounds, improving your A1c, lowering your cholesterol, putting on 10 pounds of muscle or improving your brain? How are all of those things relevant to technology? And the answer to this is it’s very relevant. With each passing day, technology and the existence of us humans, and our day to day, it’s becoming more and more symbiotic, like we’re meshing into one. Technology, and humans are becoming one. You know, technology, it’s shaped our lives exponentially if you think about it. I was just thinking about this, that I’m a part of the last generation who grew up without the internet, before it became a dominant force in our day to day life. I remember Facebook being only for college students, and you having to enter that to sign up. And I bring up these random stories here because I was talking with the kid at the grocery store, and I was talking about Facebook and what it was originally like, and this all just reminded me of not only of how fast time can go. But how fast technology can advance.

Julian Hayes II 4:04
Look at your first iPhone, compared to the latest iPhone. Now it’s night and day different. So whether you like it or not, the technology train is here, it’s not stopping anytime soon, it’s going to move forward. And it’s only going to become even more of a dominant force in our life. And with that said, the typical entrepreneur, when it comes to technology, they most likely have two dominant thoughts. Number one, it’s now easy to get their products and services in front of people around the world. The ease of entry into entrepreneurship, especially if it’s an internet based business has never been lower and easier, still difficult. But the barrier to entry is much, much easier now.

Julian Hayes II 4:51
And number two, with technology, it can be a huge distraction and productivity drainer and so now, we’re going to to add number three, it’s a powerful tool to help your health and performance. And when we talk about health technology, and as I go through this, the idea of health technology and wearables, it’s not a new or novel idea. It’s been around for ages. But it’s the level of sophistication and capabilities. That is, what’s the novel idea. Now, you can get a device and strap it around your chest, you can put something around your finger, or your wrist. Or you can even place a headband on and monitor your brainwave activity. And you’ll get near instantaneous feedback about your health and your performance. That is much more sophisticated than simply walking around with the old pedometer that they used to have in the 90s and in the 80s. So without further ado, let’s dive into the three benefits of why technology is going to be so critical for entrepreneurs with their health and their performance over the long term.

Julian Hayes II 5:59
Reason number one: It’s simply awareness and accountability. So before you change anything in your life, there must first be an awakening and enlightenment, or simply a desire to change, which comes from becoming aware in the first place, that something needs to change. And after you experienced this awareness, there needs to be accountability to ensure that this new desire is actually going to be followed through with. So when you leverage these various wearable technologies, you’re going to put a check next to not only your awareness, but also the accountability box. So let’s use an example here. Pretend you want to lose 15 pounds, or you want to improve these various biomarkers after receiving your blood and hormonal panels back and you ultimately want to to build a thriving and resilient immune system, you want to simply make your health anti fragile. And so to achieve this, you’re going to aim for eight hours of quality sleep. With an appropriate breakdown at the key sleep stages, you’re going to achieve at least 10,000 steps a day, you’re going to eat 2300 calories with a specific macronutrient breakdown, tailored specifically to you and your unique biology. And this sounds great. This plan is fantastic, especially since you’ve identified some of those key KPIs.

Julian Hayes II 7:44
But as is the case with most entrepreneurs, when it comes to their health and performance, those promises and optimistic plans that they lay out, they disappear and they get lost in the daily shuffle of growing and managing their business along with it the myriad of other tasks and things that pop up in their day to day life. Simply put, this is the success paradox at work, rearing its ugly head. But if you had some sort of wearable health device, you could ensure that your health is made and stays top of mind no matter what along with keeping your accountability high. So in this same scenario here, for example, if you promise yourself 10,000 steps daily, and the data shows you that you’ve only taken 6000, well, you can’t hide behind the excuses of not knowing. That excuse is invalid now. If you keep track and input of every single thing you eat, that goes into your mouth that day. There’s no hiding behind excuses. And when it concerns your sleep, what’s the breakdown of that look like? You may be in bed for eight hours, but how much of that eight hours is quality sleep. And another common example, with high performers who have extremely high standards is that they get lost, and sometimes, well, actually, I should say, quite often overwhelmed in their goals, and they don’t feel like they’re making any progress, nor any sort of improvements toward their health and performance optimization.

Julian Hayes II 9:31
And sometimes, in fact, these extremely high standards can serve as an obstacle. And I forgot what episode number that I talked about this on. But I recorded an episode specifically, where I discussed five unexpected roadblocks that you will encounter when you go all in with optimizing your health. It’s a deep episode and it’s definitely not something thing that’s being discussed on right now as much as it should be. So check that one out if you haven’t already after this episode because these things will most likely happen along your journey. So back to what we were talking about beforehand. In both of those examples that I talked about here, when you leverage technology and data, you’re providing yourself with non objective feedback. And most importantly, you’re providing yourself with data to separate what you think you did, to what you actually did. Emotions and our feelings can oftentimes cloud and impede our progress within our business. And the same thing can happen with our personal health and performance. So when you have this data though, that can provide non objective and non bias feedback in both avenues that’s invaluable. And so here’s some more, or an example of a crazy minute example here. But it’s a real life situation. That happens a lot.

Julian Hayes II 11:13
So I have a lot of entrepreneurs, a lot of individuals in general who think that one glass, sometimes, two glasses of red wine. And you can substitute any alcohol here, doesn’t affect them at all. They don’t feel drunk. They don’t feel buzz, they feel fine. But the funny thing is, with a wearable that tracks your HRV and your stress levels, you’ll see more often than not that your HRV and your stress levels are up the next day compared to where they typically are. And you can trace this back to the alcohol raising the score. You can also trace it back to the alcohol impairing your sleep that night. Everything is connected here. As I love to say, we’re living in a quantum world. And of course, you can trickle this all the way down into this affecting your physical and your mental performance.

Julian Hayes II 12:17
So Reason number two, it shifts you from a reactive to a proactive mentality. So let’s play a game here. And I want you to see if you can tie the connective tissue around these four things I’m about to mention. We have blockbuster. We have the transportation industry. We have the hotel industry. And we have the US healthcare system. Now, what do those four things have in common? And I will give you a brief moment to think about this. Guess….Okay, so the answer to this, what is blockbuster, the transportation industry, the hotel industry and the US healthcare system? What do they all have in common? They are all four examples of organizations that are all more reactive than they are proactive in their overall actions and directions. For blockbuster, unfortunately, they joined the dinosaurs in becoming extinct. For the other three, they’ve taken some major hits. And they aren’t close to being as efficient and effective as they should be. But before I accidentally go down, too far of a rabbit hole with this, I don’t want to turn this into a lecture, as if we’re in the Wharton School of Business right now. So let’s back up a little bit.

Julian Hayes II 13:58
But I have to actually share this fact about The US and their health care. So in the most recent edition of the Bloomberg healthiest country index, this ranked 169 economies according to factors that contribute to overall health. The US was nowhere near the top of the list. The US was 35th. In case you were curious about it, and a big reason for them placing 35th out of 169 is the system being built with an emphasis on reactivity, instead of proactivity. Countries at the top of the list, they focus more on preventative care and action, whereas the US tends to take action only once illness and disease have set forth and manifested themselves. Optimal health unfortunately, in our system right now, is being free of disease. Wow, that sounds good. What that really means is that you can still be remarkably average. But if you don’t have any disease or illness, that’s optimal health to them. But as we know better, and by listening to this podcast, you know, that that’s nowhere close to optimal health. So I say all of this because many entrepreneurs right now are approaching their health in the same manner, as if they’re the US healthcare system.

Julian Hayes II 15:28
Only once the weight accumulates, the clothes no longer fit. You reduce the amount of sex you’re having, or you don’t feel confident enough to even have sex with your partner with the lights on. Only then will you spring into action. Only once the lab numbers indicate an issue, or you become pre diabetic, according to your blood work. Or your testosterone is in the toilet, or the stress becomes unbearable. And your day to day energy is on a seesaw, only then will they spring into action. You can add numerous scenarios to this type of equation here. So instead of thinking about your health and your everyday performance once a year, during your annual physician visit, or waiting until a problem comes up, why not have the awareness and the focus? Why not have those things each and every day. So by leveraging these wearable health technologies, your health and performance becomes an everyday priority and focus that stays top of mind. And so oftentimes, and this is something that the biohackers, which I’m not really in love with that word, but that’s another story in itself.

Julian Hayes II 16:49
The biohackers and the other health geeks, they knew about this kind of thing before it ever got close to going mainstream. And this thing was the connection between an elevated Heart rate that stays elevated over a few days, and incoming cold or illness that is going to appear shortly after. And ironically now, a study that appeared in The Lancet, solidified this connection. 200,000 individuals were wearing wearables, and they utilize that data to predict flu outbreaks. And it was all due to a increased resting heart rate over time along with an increase in sleep time, which makes sense. If you start to feel ill, then you’re going to be craving to sleep more, to rest because a lot of healing and rejuvenation is happening when you’re sleeping. So the cool thing here is that over time, once you establish a baseline with your wearables, these devices can essentially serve as your caution light to check in with yourself and to prevent these future illnesses from occurring. So with this everyday data and insights gathered, you can detect these issues much faster and mitigate the issue before it grows into something bigger. That is the power of being more proactive, instead of reactive.

Julian Hayes II 18:20
So let’s move on to the last reason here. And that is Reason number three, leverage data for more precision based solutions. So let’s think about business here. With any good marketing campaign, there will be key metrics and KPIs that will serve as your benchmark and progressions for your business. And now let’s shift over to health. In the health and professional performance world, the same mentality applies, what gets measured, gets managed, and it will improve over time. Let’s think about the topic of sleep for some people. Unfortunately, sleep is a coin toss. Some nights it’s great. And the other nights, it’s not so great. And this coin toss with sleep leads people to guessing as to why their sleep is so sporadic. And it also leads them to guessing about what’s going on and probably also leads them to do a lot of random searches on Google, which takes them down rabbit holes, that only flusters them even more. Anyway. If you have a wearable that tracks the various metrics related to your sleep, you’re able to dial in a more precise solution. Just imagine being able to track your body temperature, your heart rate, your HRV, your muscle oxygenation, plus many, many other metrics. And so with this direct intel and insights into your life, you’re going to be able to make precise decisions regarding your sleep performance.

Julian Hayes II 20:08
And even with an even bigger picture, being able to make precision decisions as a productivity booster due to the time saved and of course, the boost that is bringing into your health. This data here is allowing you to see hidden patterns and invisible influences that wouldn’t be typically notice without. And so when you have accumulated this massive data set, you can identify what’s the chokehold by looking at the weeks and the months of data accumulated. And it’s worth repeating again that this all leads to quicker and more precise solutions. This leads to less guessing and hoping as your strategy that is how you save time and money. So after sharing these three reasons, the next thing that comes to mind is probably what metrics should I track? And what are some good wearables that I should look into.

Julian Hayes II 21:12
So let’s tackle the metrics first. What you decide to measure is ultimately predicated on what your specific goals are, and how deep you actually want to get with the technology. And so, a few metrics that you could track, could be your resting heart rate, your HRV your stress levels, your calories, and you can break that even further down into your macronutrients and your micronutrients. Your body temperature trends over time, especially your respiratory rate, your blood oxygen saturation, your sleep, and the distribution between its various stages. Your everyday activity goals. You can even set inactivity alerts. And this is important for the entrepreneurs who can crank out work for hours. And they can do this without looking up, nor getting out of their seat, and probably not even drinking a glass of water. And so you can just have your wearable give you a slight nudge every hour to get up, to stretch, to move, to eat, to drink water, whatever you want it to do. So the second part of that is what are some wearables that I like?

Julian Hayes II 22:30
Well, I could probably do an entire episode on this, but for a quick run through here, for the sake of brevity, I’ll just name a few and I’ll share links to them in the show notes as well. So the top one, number one is the Garmin watches, they are top notch. The Fenix 6 is the latest model, and the mark athlete, which is their luxury watch is very very stylish and so sophisticated. I love it. Very beautiful. And in fact, their whole MARQ collection is quite sexy if I might say so. So even if you’re not gonna get it, it’s worth looking at. Very beautiful watches. But I don’t want to turn this into a an episode just talking about design and watches. So let’s keep it moving. The next one on the list, we have the biostrap and the whoop devices. These are great overall wearables and they’re quite minimalistic compared to the Garmin. So for those who don’t like as much data availability and options, these devices are pretty good. And the Oura Ring is the go to wearable for sleep. And another one, which I don’t really hear talked about as much. This one is specifically addressing your emotional and your mental well being.

Julian Hayes II 23:55
That is the heart math inner balance and I like this wearable, this device of sorts, I actually enjoy it more than I thought I would. And for those that are not familiar with how something like this would work, or if you’ve never even heard of it, I’ll give a brief explanation of what it is and everything and its intention. So, the overall aim of this device is to simply help you seek balance, to release stress and to reduce your overall anxiety. You know, our heart rhythms here, they are actually a reflection of our internal state. You know, when our heartbeat is erratic, and we’re stressed, we’re frustrated, we just got in an argument or are in a heightened and a very tense state at the moment, the heartbeat will be very erratic. But the heartbeat will be consistent and very even keel when in a calm and collected state So in a nutshell there, the device is training and ultimately helping us to connect our emotions to our heart on a physiological level. And this is important because stress resiliency is a strong predictor of health and longevity. Being able to control the stressors that comes along with being an entrepreneur helps minimize the strain on your heart and your brain.

Julian Hayes II 25:32
Now, as we land this ship, the last piece on this foundational episode is how to start utilizing these wearable technologies right this very moment. Two of the biggest obstacles for anyone using these wearable health tech devices are their feelings of overwhelm, and difficulty with interpreting the data that comes with them. Now if you were getting ready to join, SOEP, which is my premier program that helps you become mentally physically and emotionally superior to the normal human being, we would work together to interpret this data and translate it into actionable advice that would lead you to becoming superhuman in life and business without the guesswork. And for those who don’t know what SOEP stands for, its Superhuman Optimization and Enhancement Program. But nevertheless, there are numerous metrics that you can track, which we’ve already discussed. But when you’re just getting started, here are a few questions that you can use to help you decide on what device to try along with what you should be measuring. So number one is how tech savvy are you? How easy is the wearable device to wear? Is it comfortable? Do you enjoy wearing it? Does it seamlessly fit with your ideal day to day lifestyle? And what are the different tracking and reporting features? And do you like them? What are your goals? And what do you want to track? It’s as simple as that.

Julian Hayes II 27:22
And so I leave you with this. Technology can be a beautiful thing. It will allow you to front load your work. It will allow you to operate with precision, as if you’re a maestro leading a world class symphony orchestra. And it will allow you to no longer be relegated to playing defense when it comes to your personal health and professional performance. And so with that said, thanks for tuning in to another episode. And until next time, stay awesome and be limitless…peace

27: Personalized Nutrition for Entrepreneurs: 4 Questions To Start Optimizing Your Eating

Personalized Nutrition for Entrepreneurs: 4 Questions To Start Optimizing Your Eating

Welcome to episode 27 of Optimal Health For Busy Entrepreneurs.

I’m excited about today’s episode because we’re discussing the foundational pillars of personalized nutrition.

Specifically, we’re going to highlight four questions that will help you immediately put into place a foundational personalized nutritional program.

These are simple, but yet, very powerful questions if you truly do the work on each of them. We’ll also cover one of the big reasons why entrepreneurs struggle with their nutrition.


Listen to the episode here:


In today’s episode, you’ll learn:

  • What’s personalized nutrition
  • One of the biggest reasons why entrepreneurs struggle with their nutrition
  • The 4 questions for personalized nutrition
  • 1 powerful question to ask yourself as it pertains to your health and business
  • And much more

Resources featured in this episode:

  • Email me
  • Join our free health optimization newsletter to begin your N of 1 journey afl.social/join
  • If you’re ready to create a flourishing and thriving life and human system, set up your initial consultation by clicking on this link here.
  • Connect with me on Twitter
  • Connect with me on LinkedIn

Download the full episode transcript


If you dig the show, show some love


Read the full transcript below:

Julian Hayes II 0:00
Welcome to another episode of optimal health for busy entrepreneurs. I am your host, Julian Hayes II second, and today’s episode was inspired by an article discussing the NIH’s efforts to introduce precision nutrition to the world by 2030. And for those who may not be as familiar with the NIH, it stands for the National Institute of Health. What stood out to me, wasn’t the groundbreaking information being introduced, but instead, the initiative brought forth was what stood out to me because by the year 2030, it will be pretty archaic. And so the advice and the initiative, they were asking the right questions. Just the big caveat from it all is that precision nutrition is already here. It’s been here for a long time. I along with my clients I’ve been practicing this for years.

Julian Hayes II 1:03
You see, the foods that we consume are much, much more than something that simply delivers pleasure and satiation at the moment. The foods we consume, they play a central role in our energy production, and our exercise and training performance in our muscle recovery, our connective tissue health, our cognitive health, our rate of aging, our skin, our body composition and much, much more. Food is powerful. You know, in fact, speaking of that point concerning body composition and weight loss, a 33% improvement in weight loss occurred when individuals were following a genetically appropriate diet. According to a 2014 study appearing in the European Society of Human Genetics. That specific result there was the power of leveraging nutrigenomic and nutrigenetic analysis.

Julian Hayes II 2:02
I’m going to create an entire episode or two, dedicated to nutrigenetics and nutrigenomics. Because when developing personalized nutrition, those areas are key because you can optimize areas concerning your appetite, your taste preference, your insulin sensitivity. And what insulin sensitivity means here is that some of us such as myself, tend to have a higher predisposition for blood sugar irregularities if we’re not on top of our everyday nutrition. Another area is macronutrients and think of this as creating the ideal protein, carbs and fat ratio, your relationship with lactose, your relationship with caffeine, some of us are slow metabolizers, some of us are fast metabolizers and that plays a key role also in the connection with sleep. Our everyday metabolism. And there are genetic factors that influence our basal metabolic rate and our mitochondria, along with how can you effectively boost your metabolism according to your unique genetic makeup. And so lastly, another key area of nutrition is dealing with supplementation. Different people have different biochemical makeups, which means that different nutrients are needed at different amounts for support and optimization. And this will obviously prevent you from wasting precious time and money on supplements that aren’t suited for your unique biological makeup. This is personalized nutrition on steroids. And you could even go more precise in this right now. Like like today, not five years from now, and definitely not the year 2030.

Julian Hayes II 3:59
But right now, you can start to integrate this personalized nutrition into your life. But before this level of personalized nutrition, there’s a foundation that you must start to build, which you can do, obviously, starting right now, and we’re going to dive into that. But before we dive into those four questions, let’s discuss nutrition, as it’s concerning with entrepreneurs and high performers. The average individual, they’ll need some motivation to get off the couch to lay off the fast food and other basic issues. This most likely isn’t an issue for you at all. I’m willing to bet that you don’t need platitudes or cheesy motivational quotes to get you to take action, the motivation for better health and performance concerning entrepreneurs and high performing leaders. It’s certainly not lacking. In fact, though,

Julian Hayes II 4:59
it’s the unique challenge of an entrepreneurs life that makes reaching their health and performance goals a little more difficult. It could be unintentionally placing their health on the back burner for more sales and revenue in the business, time management issues, a lack of organization, or current pandemics.

Julian Hayes II 5:19
You know, those four issues that I just talked about are part of the dark sides of success that entrepreneurs experience. You’re more in demand, you have more responsibilities. But with all of this said, there is one big reason that isn’t often discussed when it comes to entrepreneurs struggling with their nutrition. And it’s a failure to truly understand themselves. And so I’ll repeat that again. One of the biggest struggles for entrepreneurs, when it comes to their nutrition is that they have a failure to truly understand themselves. Many entrepreneurs, when they look to optimize their health, to create more energy, to build muscle, or to even improve their blood work, they will immediately gravitate toward adding tactics into their life, such as debating between diets of whether they should go ketogenic or carnivore, or paleo or whatever other diets out there. Other tactics could be such as deciding on intermittent fasting, whether it’s for you or not, whether you should do 16 or eight, maybe you should do 20 and four, or 18, and six.

Julian Hayes II 6:34
None of those actions that I just talked about are a detriment or negative to your life per se. But it’s leaving out a critical initial step that must be implemented before anything else. You see the successful entrepreneurs who master their long term health. They begin with an understanding of their own psychology. This is the same as in business with understanding your industry. Your marketplace psychographics and other critical factors that must be into play before you think about product launches or any of that stuff. So with personalized nutrition that delivers the highest performance, think about what’s the goal? Why do you want this particular goal? How do your current day to day operations look? Are you highly stress, or not so much? Because this plays a big part in deciding your nutritional plan, and their relationship with cortisol? Are you a fan of tight structure? Or do you need a little more wiggle room with your day to day eating? Do you like to frequently eat or not? All of this matters. And I can go on and on and on with this. But you get the point. It’s important to diagnose yourself to identify these past tendencies and anticipate the future behaviors and the future obstacles that have a high probability of showing up because doing this work upfront, it helps you get to the root cause and better fail proof your nutritional plan.

Julian Hayes II 8:05
For your entrepreneurial and high performing lifestyle, this initial work, it’s going to create unwavering confidence in yourself, because you have formed certainty by creating a foundation that is precisely tailored for uniquely you, and your unique biology. So without further ado, to build up your personalized nutritional foundation, let’s dive into these four questions.

Julian Hayes II 8:33
So question number one. Why do I eat what I eat? Or simply, it’s your why. So why do we eat? Why do you eat? From a surface level standpoint? This seems like a basic and easy to answer question after all, foods essential to life because it’s going to provide us with the energy to run The various bodily functions that we need to live every day. It’s also going to provide the critical source to the building blocks to grow and repair our body tissues. But after we get past this standard and social, and after we get past this standard and surface-level answers, knowing why you eat is pivotal before moving forward. For a lot of people, eating is simply a source of pleasure for them. That is the number one factor. And to no surprise, a huge proportion of this group is often overweight, has subpar energy, and isn’t remotely close to performing at their top levels. Our daily food choices are often influenced by a myriad of factors, including the social situations that we find ourselves in, our budgets,

Julian Hayes II 9:59
our sleep schedule, our work schedules, our stress levels, and the amount of time that we have to prepare and eat a meal. And with so many distractions and conveniences, it’s easy to get pulled in a nutritional direction that you really don’t want to be in, but you find yourself in due to these little invisible factors that are running in the background. So therefore, as I work with someone and crafting their nutritional plan, we find the reasons why they eat the way they eat. And then we compare it to where they ultimately want to be in life. And we match it up. And if it matches up perfectly, and there’s no issue at all, we’ll move on to the next thing. But at the very beginning, this is really rare. So how do we go about this? You start by getting some buy in with yourself. And you get some buy in with yourself by listing all of the reasons why you must tighten up your nutrition. For some, it’s after receiving their genetic report back. And now being equipped with a more precise way to improve their life after being provided with this blueprint, it gave them a greater sense of awareness and for others, others want to eat the way they want to eat, and want to improve their eating, for confidence, maybe it’s confidence with girls, maybe it’s just confidence within themselves and what they see in the mirror. Maybe it’s to be around later in life for their family and their kids. Maybe it’s to perform better in the boardroom, in the bedroom. Maybe it’s to feel better. The more reasons that you can list for changing and dialing in your choices on a daily basis, the stronger and more likely that it’s going to happen because you have more ammunition for when you go to the battle with everyday distractions and conveniences that are around us.

Julian Hayes II 12:00
So question number two is your what? So what do I eat? We’ve all heard the saying “you are what you eat”, garbage in, garbage out. And this is true 100% of the time. And the big point here is to think, what am I going to eat? And how is it going to affect me. And by taking a systems approach here, you’ll consider factors such as your microbiome, your body composition, goals, your personal preferences, your genetics, and your cognitive health amongst a few things. Speaking of cognitive health, and concerning your brain, it’s 60% fat. Most of that comes from a omega three fatty acid called dha and dha promotes new neuron growth, which can occur at all ages. And this allows signals to move across those neurons. So to break this down even further into plain speak, this simply allows your brain to operate much more efficiently and effectively. And to stay sharp as you grow throughout the years. These omega three, and now omega six fatty acids, they’re regulating inflammation throughout the body, and your brain, obviously. And this is a focal point of virtually every major chronic disease out there. These two entities, they also regulate your metabolism. They support your daily quality of life and your heart health. So when you have considerations like this in mind, when you think about what to eat, this is a systems approach.

Julian Hayes II 13:43
And this is why you do that because they’re second, third and fourth order effects and consequences for the decisions that you make. So with that consideration in mind, you’ll be mindful as to whether you’re getting enough omega threes into your diet as well. So it’s not just about the protein, and the carbs in. But it’s about the distribution of those nutrients and what it’s doing to your body. So when you’re thinking about what to eat, you’re also considering what not to eat. You’re restricting elements and you’re creating constraints that are ultimately positive as you move forward.

Julian Hayes II 14:17
So question number three is the how, how to eat. So we have our why. And you have your what, and now it’s time for your how, specifically the how-to. One of the big categories here in the how-to is concerning the quantity of food that you’ll consume for your goal, whatever that goal may be. An obvious area that comes to mind is total calories and total macronutrients and the distribution of those macronutrients that being protein, carbs and fat. That certainly fits the bill here. But also though, something as simply deciding on how you’ll approach each of your meals in relation to your options and goals are very important here. And that’s specifically important for those who don’t want to keep up with how much food they eat every day or track their calories using an app or anything. They just want to make smart, healthy decisions on maybe eating three to four times a day. You want to decide how you will go about each of those meals. And so you want to think here, how does what I eat affect my health, energy and performance across my lifespan and my health span? That is macro level thinking. If that’s too overwhelming, or if that’s too big to see right now, and it’s a lot to comprehend. Let’s break this down.

Julian Hayes II 15:42
Think about how it’s affecting your everyday performance. Is your energy where it needs to be or are you doing the same things that you used to do, but they’re now requiring more energy and effort to get it done. Cognition and brain health and other mental acuities are a big area of focus here, especially when it comes to doing things that you used to do, and it takes more energy now, physical performance, obviously as well. So another consideration is related to body composition goals here.

Julian Hayes II 16:17
So question number four, the last one here, you have your why, you have your what, and you now have your how to. And now it’s time to put a bow on everything and think about when you’re going to eat. And some big topical examples that you would think of here that fit here are factoring in your circadian rhythm, looking into chronobiology, and of course, fasting and the various types of fasting that you can do. You’re simply creating a parameter here, a standard of performance of sorts, around when you’ll eat, and when you want eat. For example, you eat between 7am and 7pm And you fast or refrain from eating for the other 12 hours to give your body time to rest, to heal, and to let your body focus on sleep and not digestion at nighttime. And having this type of rule set forth, it saves you a lot of mental energy that can be redistributed to other factors, such as your work, such as your family and your relationships.

Julian Hayes II 17:22
So let’s quickly go over those four questions again. Number one, start with your why. Why do I eat what I eat? And after you have your why now, you’re going to decide what do I eat? And after you decide what you’re going to eat, you’re going to describe and think about how am I going to eat what I eat. And lastly, you’re going to think about when am I going to eat and when am I not going to eat? So as I think about all these questions here besides question number one, question number four, when to eat is one of the most powerful tools that you can use to optimize your life and energy. Oftentimes, whether it’s weight issues, or just poor habits in general, the issue stems from a lack of structure. closing your feeding window into the smaller timeframe begins to snip this issue immediately. On the other side of this approach here, of this structure here, this is where you are eating whenever you want, eating whatever you want, and you’re eating as much as you want. And to no surprise, this is a recipe for disaster.

Julian Hayes II 18:42
And you would think why would someone do this, but as you’re walking everyday, down the street, to the office, taking the train, riding an airplane, and you’re in the Western world, you’ll see this everywhere because what I just talked about eating wherever you want, whenever you want, and as much as you want. That is the standard Western nutritional approach. And so as I land this ship one last thing that I want you to consider, above all else, as a high performing entrepreneur, and as it pertains to your nutrition is to ask yourself this question. Does my nutritional plan and framework support the life and business that I’m trying to ultimately create? As an entrepreneur, if you’re like me, when you decided to sign up for this crazy, roller coaster ride that’s filled with uncertainty, stress, chaos at times and, and leads you to questioning yourself.

Julian Hayes II 19:53
Now on a side note, it’s one of the greatest personal development programs there is, but when you decided to start this journey, You most likely decided to start this journey because you wanted to create a business that would support your dream lifestyle. You want it to create a life where you can have the freedom to travel, and to have rich experiences with your family and friends. You want to create a huge impact in this world. And so I want you to view your nutrition through the same lens as your business. Think long term with this. Can you actually see yourself with this particular nutritional framework? Six months down the road? Does this particular plan allow you to run your business the way that you envision it? Does this particular regimen allow you to live the life you desired and to maintain rich relationships seamlessly? And if not, then it’s time to make some adjustments. Despite what the internet might tell you, or that you might see or hear in various places. There’s no one right way to do things. There are multiple avenues when it comes to health optimization and nutrition.

Julian Hayes II 21:03
Properly incorporating a precise nutritional framework will support you and will definitely enhance every facet of your life. It won’t become an obstacle to creating the life and business that you desire. And it definitely won’t create unnecessary friction with your life in business. So with that said, thanks for tuning in to another episode. And until next time, stay awesome and be limitless…peace