If you’re not dedicating time to proper sunbathing with a large portion of your skin exposed, you’re not giving yourself the chance to produce meaningful amounts of vitamin D3 from UV-B exposure For some reason, many people assume that simply going to a baseball game without sunglasses or a hat, while keeping most of their skin covered with clothes, will somehow generate sufficient vitamin D3 Absolutely not You need actual skin in the game at the correct times and in circadian alignment Sunlight must strike bare skin directly, and ideally in a consistent, intentional way. It’s not something you stumble into by accident. It requires a dedicated practice Watching sunrise? Great, you’re still not making D3 Making it dark at night? Great, still not making D3 UV-A rise? Fantastic, still not making D3 You must be sunbathing with BARE SKIN when UV-B is present to begin the conversion process in your body Let me remind you of the conversion process involved here: 1. UV-B hits the skin and penetrates into the epidermis (outer most layer of the skin) 2. UV-B changes the shape of the starting molecule known as 7-DHC (7-dehydrocholesterol) 3. This UV-B induced change turns 7-DHC into Pre-Vitamin D3. With heat, pre-vitamin D3 naturally rearranges into Vitamin D3 (cholecalciferol) 4. That’s where binding for transport occurs. Vitamin D3 cannot float freely in the blood, so it binds to a carrier called DBP (Vitamin D Binding Protein), forming DBP-VD3 5. Once bound, it moves through the bloodstream where it can later be activated in the liver and kidneys into the full active hormone form (calcitriol) I have bad news if you use any form of SPF as well, so prepare yourself SPF 15 blocks ~93% of UV-B SPF 30 blocks ~97% of UV-B SPF 50 blocks ~98 of UV-B SPF 100 blocks ~99% of UV-B So if you use any form of sunscreen, whether chemical or mineral based, you’re blocking the very light wavelength range needed to produce D3 (also one of your most potent anti-cancer hormones) Negligible conversion is happening, even if you do a shitty job of applying your sunscreen considering the chronic circadian disruption that a modern lifestyle creates, further worsening D3 status People who don’t have a strong circadian education are likely to make these simple mistakes And I see it time and time again

All hormones and neurotransmitters in the body are directly controlled through full spectrum sunlight into the eyes peripheral during the day Sunglasses in 99% of scenarios are a net negative because they go directly against the first principles of evolutionary circadian biology There is no argument to be made for the use of sunglasses outside of active glare The optometrists and ophthalmologists who try to push this narrative around UV ocular damage are out of their depth. They don’t know anything about circadian mechanisms, nor how light relates to a systems view of biology

If you believe full spectrum sunlight inherently causes skin cancer or damage, your mind has been hijacked by propaganda. The good news is that truth is redeemable through circadian education

Sunglasses, sunscreen, contact lenses, tanning beds, and prescription glasses are all man made inventions that, intentionally or not, disrupt the body’s circadian hormetic system What once evolved to calibrate itself precisely through full spectrum sunlight is now constantly interfered with by synthetic barriers and distortions The immediate impact of these inventions is obvious Altered light input to the eyes and skin, disrupted circadian signaling to the brain, and changes in how the human body interact with UV, infrared, plus the rest of the spectrum But it’s the second and third order consequences that are truly devastating, and largely invisible to the average person When you distort the timing, spectrum, or intensity of light reaching the body, you alter hormonal rhythms, neurotransmitter balance, mitochondrial redox states, and even genetic expression through light responsive pathways Over years, this leads to downstream issues in metabolism, fertility, mood regulation, sleep quality, and immune function What seems like a simple convenience, a pair of sunglasses or daily sunscreen, compounds over time into chronic, systemic circadian disruption

You’re playing with fire when you expose yourself to isolated UV light without the natural balancing forces of red and infrared wavelengths that are always present in full spectrum sunlight. Stripping UV away from its biological context disrupts the protective and regenerative mechanisms that evolved to handle it.