might lose points for this one 😉 - But I think it has to be said..

We have 2 distinct conversations happening online:

First conversation (the most common): The sun should be avoided at all costs & there is no such thing as "safe" sun exposure.

Second conversation (this one is equally frustrating to me at this point): There is no such thing as too much sun exposure & all sunscreens are toxic.

😓 Today I really want to provide you with a thorough conversation so you can make your own decision as my goal is never fear or intimidation....the goal is informed consent and respect to my readers.

Keep reading if that interests you!

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Let’s talk about the sun, sunscreen — why most people are completely misusing both, and why I think we need to have real conversations around this topic to clear up confusion.

Here’s the truth: Modern humans have a broken relationship with sunlight & nature in general. And it’s not just because of sunscreen (or sunglasses).

You can read my recent article about sunglasses here

Here's the issue with modern living & maladaptation to nature:

• Circadian Rhythm Disruption: Exposure to artificial light at night and limited natural sunlight during the day disrupts our internal clocks, affecting skin health and overall well-being.

Citation: Hardeland R (2009). Melatonin and skin functions.Cell and Molecular Life Sciences.

→ Circadian disruption impacts cutaneous melatonin production, skin barrier function, and antioxidant defense.

Citation: LeGates TA et al. (2012). Light as a central modulator of circadian rhythms, sleep and affect. Nature Reviews Neuroscience.

→ Details how insufficient daytime light and excess nighttime artificial light alter circadian regulation.

• Dietary Factors: Diets high in certain fats and low in antioxidants can increase skin’s sensitivity to UV radiation.

Citation: Pilkington SM et al. (2011). Omega-6 fats enhance UV-induced DNA damage and inflammation, while omega-3s offer protection. Experimental Dermatology.

Citation: Rhodes LE et al. (2003). High dietary intake of omega-3 fatty acids reduces UVB-induced erythema in human skin.American Journal of Clinical Nutrition.

There are MANY other factors that come into play here like dehydration, stress, NNEMF and environmental toxins, but the main point is that our modern lives set our bodies up to be more reactive & sensitive to strong UV sunlight.

When it comes to sunscreen - many people will tell you it is "toxic", and that it blocks UVA & UVB; but let's back that up with some actual data for your next dinner party 😉:

Claim: Ingredients like oxybenzone and octinoxate have been identified as endocrine disruptors, potentially affecting hormonal balance.

Citation: Krause M et al. (2012). Sunscreens: Are they beneficial for health? An overview of endocrine-disrupting potential of UV filters.International Journal of Andrology.

→ Oxybenzone and octinoxate shown to mimic estrogen, alter hormone signaling, and disrupt the endocrine system.

Citation: Schlumpf M et al. (2004). Endocrine activity and developmental toxicity of cosmetic UV filters—an update.Toxicology.

→ Highlights estrogenic activity of several commonly used chemical UV filters including oxybenzone and octinoxate.

Gulati S et al. (2017). Effect of ultraviolet (UV) filters on human health: A review of endocrine disruption.Environmental International.

→ Identifies oxybenzone and octinoxate as UV filters with confirmed endocrine-disrupting effects in vitro and in vivo.

Now let's talk about blocking UVA & UVB (then we can discuss the issues with that).

Citation: Holick MF (2004).Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease.Am J Clin Nutr. 80(6 Suppl):1678S–1688S.

→ Sunscreens with SPF 15 or higher reduce cutaneous vitamin D3 production by up to 99%.

Citation: Matsuoka LY, et al. (1987).Sunscreens suppress cutaneous vitamin D3 synthesis. J Clin Endocrinol Metab. 64(6):1165–1168.

→ Demonstrated that sunscreen use blocks UVB and reduces vitamin D synthesis in human skin.

Here's the thing: This goes WAY beyond Vitamin D & here's how:

1. UVA & UVB are crucial for metabolism, hormone production, circadian rhythm alignment, brain health & mood, and immune system function.

Citation: Holick MF (2008).Vitamin D and sunlight: strategies for cancer prevention and other health benefits. Clin J Am Soc Nephrol.3(5):1548–1554.

→ UVB light is essential for vitamin D synthesis, which regulates immune function, insulin secretion, and hormone signaling.

Citation: Weller RB (2016).Sunlight Has Cardiovascular Benefits Independently of Vitamin D. Blood Purif. 41(1–3):130–134.

→ UVA light triggers nitric oxide release, which lowers blood pressure and improves circulation, cardiovascular and metabolic health.

Citation: LeGates TA, Fernandez DC, Hattar S (2014).Light as a central modulator of circadian rhythms, sleep and affect. Nat Rev Neurosci. 15(7):443–454.

→ Exposure to natural light, particularly morning UVA, helps regulate circadian rhythms, mood, sleep, and cognitive functionvia the melanopsin pathway.

2. Sunlight is crucial for subcellular melatonin production (a powerful antioxidant that our bodies naturally make when exposed to sunlight).

Citation: Tan DX et al. (2016).The potential physiological importance of melatonin in the oxidative stress response: a review. J Pineal Res. 61(3):253–278.

→ Melatonin is produced not only by the pineal gland at night, but also locally in mitochondria during the day in response to light, acting as a potent antioxidant.

Citation: Reiter RJ et al. (2014).Melatonin in mitochondria: mitigating clear and present dangers. Physiology (Bethesda).29(6):398–408.

→ Subcellular melatonin is synthesized inside mitochondria and protects against oxidative damage during daylight hours.

Citation: Slominski AT et al. (2012).Melatonin and the skin: A 24-hour dermatologic hormone. Endocrine Reviews. 33(6):843–893.

→ The skin itself can produce melatonin in response to UV light, contributing to antioxidant defense and repair mechanisms.

3. Mitochondria have light sensors & depend on light frequencies to regulate energy production for your entire body.

Citation: Karu TI (2010).Mitochondrial signaling in mammalian cells activated by red and near-IR radiation. Photochem Photobiol.84(5):1091–1099.

→ Cytochrome c oxidase (Complex IV in the ETC) is a photoacceptor for red and near-infrared light, boosting mitochondrial ATP production and reducing oxidative stress.

Citation: Hamblin MR (2018).Mechanisms and mitochondrial redox signaling in photobiomodulation. Photochem Photobiol.94(2):199–212.

→ Light at specific wavelengths (600–1100 nm) directly stimulates mitochondrial function via photoreceptors.

Citation: de Freitas LF & Hamblin MR (2016).Proposed mechanisms of photobiomodulation or low-level light therapy. Photochem Photobiol Sci. 15(8):999–1010.

→ Shows how mitochondrial enzymes like cytochrome c oxidase respond to light, modulating energy production, signaling, and redox balance.

So here's where a lot of people get confused: You have to develop a relationship with the sun - be mindful of your diet - stressors - hydration & circadian health to get the best results possible.

You can overdo sun exposure (especially if you don't have a foundation).

So where does sunscreen come in to the picture? Does it belong?

Well for me - I can control the amount of time I am in direct sunlight 99% of the time, and I haven't personally used sunscreen in years.

I am also someone who used to burn immediately (as a fitzpatrick skin type one), and avoided direct sunlight at all costs for the majority of my life.

Getting to where I am today took time & intentionality, and this is what I teach in my community, in my courses & to my 1:1 clients.

My approach might not be right for you....⬇️⬇️⬇️

So here is my personal recommendation (of course not medical advice & you are invited to continue to research this topic further)

1 - Download MyCircadianApp , get familiar with your sunrise, UVA and UVB times. Learn how to use the vitamin D timer (there are free in app videos that walk you through all of this). Protect your eyes and skin from artificial light at night, and eat a seasonal diet with plenty of DHA rich seafood.

2 - If you have to be out in direct sunlight you can use hats - long sleeves - or use a non toxic zinc oxide AFTER you have given yourself a small dose of sunlight (use the MyCircadianApp to understand how this works).

If you want more information on this topic - including non toxic zinc oxide recommendations - an 18 page list of summer foods *including foods that naturally provide UV protection* - 21 page recipe ebook - Fitzpatrick skin guide, guide for extreme Northern Latitudes & more:

​Grab my brand new Sunwise course inside the Health Alchemy Bundle! The course will be $79 on full retail, but you can get it inside the Bundle (and $6,500 worth of other amazing courses on health) for only $50 through next week!

I hope this article was helpful for you!