EP 17 - PRACTICING SAFE SUN AND GETTING THAT DAILY D
In this episode of Get Your Shit Together we chat about…
🧡 Sunscreen recall and the concern with chemical formulas
🧡 Why we shouldn't run from the sun and how to practice it safely
🧡 Vitamin D: how to make it and what to skip
🧡 Our picks and tips for sun protection
Resources & Good Shit
Episodes
What We’re Consuming: Food
Diane is loving lugaw, Filipino rice porridge! Recipe will be added to the GYST Mini Course along with Adina’s chocolate milk.
What We’re Consuming: Film & TV
We both have been watching Season 2 of Never Have I Ever (Netflix) and Diane got back into The O.C. Just don’t bring back low rise jeans, please.
Other Good Shit
Paula’s Choice Hydralight Mineral Moisturizer SPF30 is Diane’s facial mineral sunscreen pick! It applies smoothly and sits well under makeup. Her body sunscreen pick is this tinted mineral spray formula from Beautycounter. Unless you are VERY fair skinned, medium-deep is the way to go. If you have very deep skin tone this may be too light for you!
Adina loves the Countersun Daily Sheer Defense For Face – SPF 25 from Beautycounter and their Dew Skin Tinted Moisturizer.
Check out the D Minder Pro app (Apple and Android) to help you track and manage your sunshine vitamin!
Grab your GYST Mini Course!
Through 4 video lessons we’ll walk you through how to nourish your health through food, sleep, stress management, and movement. Dive in for a taste of nutritional therapy and functional fitness, so you can start to get it together!
Pssst! The bonuses include our growing GYST Cookbook!
Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Connect with Diane
Instagram: @dianeteall
Website: www.diteawellness.com
Root Cause Reset: www.rcrprogram.com
Transcript
Transcript was auto-generated! There may be some errors, but you get the…GYST 😜
Diane: 0:34
Good afternoon or good morning. Welcome back to G Y S T Adina so nice to see you.
Adina: 0:43
you too. Frendo.
Diane: 0:45
So sunshine over here, the lawn equipment has passed. We think, and last episode, you may have heard my ambient noise machine, my dogs, snoring in the background. You know, it just happens for babies down for a nap, but I think there'll be quiet today.
Adina: 1:05
We expect a lot of these for babies and human babies.
Diane: 1:08
Yeah, my lazy little assistance here, sleeping on the job once again. What's going on over there.
Adina: 1:14
Not a whole lot today is Minnie's fourth birthday
Diane: 1:18
So cute.
Adina: 1:20
yeah, she is a birthday lover. You know, some people are birthday haters and some people are birthday lovers. And I dropped me off at camp this morning and she walked in the door and said, it's my birthday.
Diane: 1:34
Okay everyone. It's my birthday. I love that. She's so excited. And I think you said that you picked up some balloons making a cake later. She's gonna have her buddies over for pizza night, right?
Adina: 1:45
Yeah, I'm gonna make some gluten-free sourdough pizza for her friends tonight, and I'm going to make a chocolate cake, which is what she requested. I told her that I prefer birthday steak, but she wanted a birthday cake. So I'm making her a chocolate cake and I'm going to make a chocolate buttercream frosting with just some grass fed butter, some organic confectioner's sugar, vanilla extract. And maybe I'll do some with cocoa powder and some just straight up nil. We'll see.
Diane: 2:16
um, I wish I could come celebrate with you. She's the cutest. So hopefully we get to see a little mini cameo, her birthday
Adina: 2:22
Yeah. Let's see what that's about.
Diane: 2:24
Yeah. What else have you been getting into anything good in the queue of watch lists?
Adina: 2:29
Who, what are we consuming around here? So, okay. We, we're going to be consuming that buttercream frosting. I like to just take it to the face with a spoon and. On the TV front. I told you we're still consuming white Lotus loving it, still going strong. I think we have like three episodes left. They're dropping weekly. So if I got you excited about that show, and then you were like, where are the rest of them? Um, they're coming out once a week, but we're also watching. Never have I ever, did you
Diane: 3:00
yes, I just got through season two, actually. I just
Adina: 3:03
Oh, you did. Okay. So we are a couple of episodes in, and so this is a show created by Mindy Kayling. It's about a young Indian girl kind of navigating American California in high school. And it almost feels like, do you feel this way? It almost feels like Mindy hailing is maintaining some tropes from when she was in high school and just applying them to modern day. Cause some of the characters feel like they would exist more in like a nineties.
Diane: 3:32
yeah. A little dated. And I will say, you know, when you watch, I mean, I think of Aramark American pie and other high school movies and shows, which I'll talk about one in a second where you're like, these are not 16 year olds. I feel like they're appropriately casted except for maybe Paxton. I'm like, he's not 16.
Adina: 3:53
yeah, no, I, I love Davey that actress who plays her. She's great. and John McEnroe is hilarious. I actually don't like, I know spoilers for season two. I've never have I ever, but when they bring in, I liked when Andy Sandberg narrated the Jewish kids episode,
Diane: 4:10
Yeah.
Adina: 4:10
but I, the narrator, the secret narrator from season two, didn't do it for me.
Diane: 4:17
Oh, Gigi.
Adina: 4:19
Yeah. I didn't know if we want to spoil that,
Diane: 4:22
We can bleep that out. I guess. I didn't spoil the big cameo and. That Nora movie from last week, you know, maybe people are like don't care. Um,
Adina: 4:31
Yeah,
Diane: 4:32
but anyway, you're in season two or did you finish it?
Adina: 4:34
No, we're in season two. So we still have some, a few to go, but okay. I am really enjoying some of the cast additions from season two. So UTK that Indian rapper, who you may know him from pitch perfect or blind spotting, which incredible films you've never seen that. Um, I have the biggest crush on UTK. I used to follow his, yeah. I used to follow his old stuff. Um, he was part of this light. Improv rap troop with Lin Manuel Miranda, and he is such a brilliant rapper. He's hilarious. And I really just have a huge
Diane: 5:12
He was dressed in, Brittany runs a marathon, which I didn't like, because y'all know how we feel about running a marathon, but had Jillian from workaholics in it. And they were like house sitters. And he was in that room.
Adina: 5:23
Yeah, him. And then, you know who I'm loving this season. Um, Adam Shapiro, he plays that teacher. That's like too woke for his own. Good. I love his character. Some of the things he says in this season are so funny. And then Common of course, who
Diane: 5:37
He's a her
Adina: 5:38
rapper,
Diane: 5:40
No, the mom's
Adina: 5:40
actor now. Yeah. Um, and he plays this other doctor that the mom's kind of falling
Diane: 5:46
also Niecy Nash, who is Davey's therapist.
Adina: 5:51
Oh, she's great.
Diane: 5:52
I love Reno 9 1 1. If y'all remember, that show is hilarious. I will say though, and I'm not going to give spoilers here. Davey's kind of a shitty friend.
Adina: 6:00
Yeah. Well, that's obvious. I mean, she's been through a lot. She's definitely like needs to hit that therapy hard.
Diane: 6:07
Hmm. Yeah, it's a cute show. Definitely worth checking out. And maybe in a similar vein of like high school, like coming of age type shows, I've been dipping back into the OSI
Adina: 6:20
Yeah. I feel like it, maybe when you mentioned it last week, cause gossip girl, wasn't meeting that need for you.
Diane: 6:27
yeah, I got back into it because I realized that streaming on HBO, max, I think. Stuff I've been watching has been on there, but I remember getting really into that show. I love Seth Cohen and
Adina: 6:40
watched it by the way.
Diane: 6:42
what never, but you got into gossip girl. Well, maybe that can be next week.
Adina: 6:45
know Dani and I have talked about maybe, but like we did, it was a, quite an undertaking to do the original gossip girl. So I feel, yeah. I would have to really like catch Donnie in a mood that he wanted to do that, you know?
Diane: 6:58
I am triggered by the low-rise jeans that are in this show.
Adina: 7:03
no, you know how we feel? We talked about it on, butt stuff. If low-rise jeans come back, I am moving to the
Diane: 7:12
Yeah. That, and over plucked eyebrows, although like Rachel, Bilson so cute. And I feel like she. Has she and Seth Cohen have aged very, very well. Like he's in startup. I think that's how actually how I fell back into the OSI. I started startup on Netflix, wasn't into it, but the OSI just feels like a nice whole throwback hug. Um, cause I was not feeling very well this past weekend. So I just kind of put some things on for a marathon at Neil has been taking such good care of me. He was so sweet last weekend and he made like pulled out all the stops, brought me breakfast in bed on Saturday night. Coffee. Just how I like it. He made me chicken soup. So some people, yes. With my college and my honey froth it up. So sweet. Um, some people were asking for the chicken soup recipe, but I'm like, we don't have a recipe for chicken soup. We just I'm sounding like my Lola just make it. Um,
Adina: 8:03
put the stuff in there.
Diane: 8:04
yeah, you just brown the chicken, you put the, you make a mirror pie and you just put the broth in and, you know, love it up.
Adina: 8:10
Badda, Bing badda.
Diane: 8:11
Yeah, so that happened, but I can share a recipe for which is a Filipino savory rice porridge. So that feels like such a hug for your tummy or when you're not feeling good. Good. So Neil made that for me. It's actually, they're quite hilarious. The recipe that I like gave to him said that it serves four, but they're like three last huge Tupperware containers that we have some like served for, for like four weeks.
Adina: 8:37
For families.
Diane: 8:39
for families. Um, but I'll put a variation of this recipe. So it has a lot of shallot ginger, you know, that I go heavy on ginger, especially if you're not feeling well and not no garlic, garlic, but both of those. So go heavy on ginger and garlic, but we measure garlic with our heart over here for chicken soup for this porridge. But I really like repurposing it for a savory breakfast with like Jamey soft-boiled pastured eggs. You saw
Adina: 9:05
I was drooling over that picture. You
Diane: 9:08
Yeah, not only do I put food pics on story, but it's also send them to Adina and I had some sauteed mushrooms, some green onions in there. So new also sweet and made me all my favorite things. Um, and then we went to old book sale last weekend, so it was just a nice restorative restful weekend.
Adina: 9:27
Yeah, I get the secret pics of your meals and you get the secret videos of my kids.
Diane: 9:32
Yeah. Yeah, we love it. So I'll be adding that rice porridge recipe to the gyst mini course cookbook
Adina: 9:40
else did we say? We had to add? Oh, I was going to add that chocolate mousse I made. Oh. But I could have the chocolate milk as well.
Diane: 9:47
we could amp
Adina: 9:47
Okay. We got to jot some notes down.
Diane: 9:49
So before we get into the meat potatoes here, if you're not familiar, if you are like G Y S T mini course, who, so we created the, get your shit together. Mini course, if you enjoy what we share here, then you're going to love this. So. For video lessons and some resources, we walk you through how to nourish your health through food, sleep, stress management, and movement. So you can dive in for a taste of nutritional therapy and functional fitness. There's some great bonuses in there. And one of those is that gys T cookbook that's ever growing. We have some funny names in there. People said that they were like, someone actually said that she woke up her husband because she was laughing at some of the names of the recipes. Yeah.
Adina: 10:30
Oh man. Yeah, the gyst brand is strong as ever. Honestly, that course is worth it for the kids.
Diane: 10:35
Yeah. Yes. Yes. And we might have a standalone option for that in the future, but right now you can get all the goods at our website. We'll link it for you in the show notes as well.
Adina: 10:45
Yeah, baby. So is that, is that everything we're doing? We're consuming. What's going on? I'm like, what was this week? It's feeling like a blur to me.
Diane: 10:53
where are we? We're almost August
Adina: 10:56
Yeah. Oh my God.
Diane: 10:57
peak summertime.
Adina: 10:59
Peak, peak, summertime.
Diane: 11:01
for this topic, right?
Adina: 11:03
the sun is shining. The humidity is strong
Diane: 11:07
is spicy and there was actually something in the news. This is why we wanted to bring this up right now. So Johnson and Johnson recently recalled a bunch of sunscreens and other products. Mm Hmm.
Adina: 11:25
everyone on the internet was shocked and appalled. And Diane and I were like, no shit. I sherlock. lot.
Diane: 11:31
Yeah. I mean, beyond sunscreens, they've had the baby powder, they've had some other things recalled. So,, perhaps some of these sunscreens were in your, your summer bag or in your routine. And so perhaps now, What can I use instead? So we wanted to dig into a bit about how to practice some safe sun, how to protect yourself. So how to get some good unprotected sun exposure and just more about why we love the sun.
Adina: 12:02
Yeah, alternative title for this episode was shut up about the sun. Do you guys remember that office bit where Gabe is like losing his mind on Andy for talking about the
Diane: 12:11
You just at
Adina: 12:12
up, shut up, shut up about the sun.
Diane: 12:16
we put that clip, like an audio of that in here somewhere.
Adina: 12:19
Yeah, maybe it will up pop that real up on our gyst feed.
Diane: 12:24
Yeah. And this topic, it's been an unlearning for me over the past few years, because as you may know, if you listened to one of our first episodes, I worked in a plastic surgery office, med spa. For almost four years where all we would talk about is sun protection, wear protection inside, outside all day, every day. And so I was married all my sunscreens. I still like, you know, keeping the moneymaker safe
Adina: 12:50
Yeah.
Diane: 12:50
not burning myself, getting too spicy, but there's more nuance here as there always is with these topics. And there's so many great bennies from practicing safety.
Adina: 13:02
Yeah, absolutely. And the thing for me is we're always, we're always kind of questioning what we've learned, what we've been taught, how to dig deeper and like look through a lens of. Female and human physiology and kind of seeing like, does what we've been told about this. Make sense, knowing what I know about the human body. Like, I think that's a really important tool for you to have in your toolbox because there's so much conflicting information coming from so many different directions. And we always need to think like, what is this person's motivation? Why are they giving me this information? And does it make sense knowing what I know about how my body works? So like something that's always alarming to me, which I talk to clients about all the time is we are not a people who don't use sunscreen. Our issue is that people aren't using sunscreen, but skin cancer. On the rise and the numbers keep going up. So for me, if people are going to keep saying, oh, skin cancers on the rise, it's cause we're spending too much time in the sun and not wearing your sunscreen. It's like, is that, is that really what's happening? Like we never had skin cancer before in our thousands of year old history as people.
Diane: 14:22
Interesting.
Adina: 14:23
It's interesting. Isn't that puzzling to you. And then we find out things like this, where there's Johnson, Johnson products being recalled because the ingredients in the sunscreen are causing cancer. So it just let's put up some flags. Let's ask some questions. Let's try to figure out what's really going on. Yeah.
Diane: 14:42
right. So if you haven't heard this, we can link in the show notes, uh, what that recall was all about, but the cliff notes here, remember those or that it was around, the concern was around these chemical sunscreens. Sunscreens and physical sunscreens. We're going to get more into that later.
Adina: 14:59
You may, you may have heard them termed mineral sunscreens as well, chemical versus mineral slash
Diane: 15:04
yes. Yes. It's probably more commonly mineral sunscreens that are going to physically block, um, those Burney res burning rays. But, um, the concern here with Johnson and Johnson products was some of these chemical ingredients, um, where cancer caught potentially cancer causing and carcinogenic. Another concern too, with chemical sunscreens for some people, is that they can make them break out. This was definitely a reason. I, one of the first reasons I switched to a mineral sunscreen was I would just break out so easily or experience a lot of skin irritation. I'd be outside in sweat and it would make its way into my eyeballs. And you know, that burn, it's a different kind of
Adina: 15:48
Oh, of birds. And you know what, here's the thing I need to see. Public service announcement. If you're a person who lathers your children in chemical sunscreens, and you use those aggressive spray sunscreens, if you are at a public pool or a public beach, like be mindful of spraying those things when people are around you, because ever since we made the switch and took these chemical sunscreens out of our lives. really shocked at how just like Willy nilly people spray them around the pool and the beach
Diane: 16:19
so much
Adina: 16:19
choking on it. Yeah.
Diane: 16:22
besides that it's so not a very practical way to apply to the skin. I think that, um, you know, thinking of beauty counter and some of their physical spray sunscreens, we'll get into that again later is that they recommend spraying those spray sunscreens into your hand, and then applying onto your skin because you might not be getting an even you won't be getting an even application by just spraying it as if you're spraying of facial mist all
Adina: 16:46
Yeah, up into the abyss.
Diane: 16:49
another concern too. You may have heard about with chemical sunscreens is the environmental concern. Uh, there are areas like for instance, Hawaii, where you cannot have aerosol chemical sunscreens in those areas because of that reason.
Adina: 17:03
Yeah, it's terrible for the, environment's terrible for the reefs. Like it's terrible. It's not ocean safe. And if you're a person who cares about your environment, this needs to be part of the conversation. And I think we all. Should be caring about our planet because we live here. And if you want future generations to be able to live here, these are things we need to consider. And these creatures that live in the ocean amongst readers. They are part of this ecosystem and our ecosystem has such a heartbeat. Like everyone is here for a reason. So when we are just mindlessly spraying our chemical sunscreens and not realizing how much we're harming our ocean, like this is harming the entire heartbeat of our existence.
Diane: 17:47
so it's not woo. We're all connected. We get one life, one planet. So take care of it. Now
Adina: 17:53
You know, the little Dicky song we love the earth.
Diane: 17:56
yeah, I love it. We should link that one too.
Adina: 17:59
Yeah.
Diane: 18:00
So I know I did watch some of 'em inside by Bo Burnham and I enjoyed it.
Adina: 18:05
Yay. How could you not? It's so good.
Diane: 18:09
uh, so we will get back to practical tips, protecting yourself some other sunscreen sunblock options, but let's talk about why we love the sun. We won't shut up about the sun just yet. Why would you, you shouldn't run from it. So some basics here. The sun supports your natural circadian rhythm. So we want to get that morning sunlight on our skin, on our eyeballs and let that lizard brain know that it's time to get on those a daily schedule. And then on the opposite end of that in the evening, get some of that red Amber light that will cue you with, Hey, it's time to start producing melatonin and wind down. Asleep. So we go deeper into this in the gyst mini course tips for supporting your circadian rhythm. But getting that morning, sunshine is going to be really supportive when you want to then go to sleep at the end of the day. It's so
Adina: 19:00
Yeah, and we know that our hormones are all interconnected. So if you are struggling with your cycle, we need to look at your circadian rhythm. Because cortisol is part of our circadian rhythm. And it's really important to have an adequate cortisol awakening response. Like we need cortisol to get going in the morning, which the blue light from the sun helps us to do that. But we also need it to wind down appropriately, which is not happening for a lot of us because that same blue light that's in the sun is in all the screens that we look at every day, all day. So. If our, if our circadian rhythm is being impacted, so is our cycle and these hormones all talk to each other. This is a really interconnected communication in the body. And so I always say that the most budget-friendly way to start balancing your hormones is just get some sunshine on your eyeballs in the morning
Diane: 19:55
yeah, ideally within half an hour, waking, I know might be living somewhere, like say the Midwest. Fall winter when you're listening to this, but anytime you can get outside it's so it's free. It's accessible to you right now. It's not this wheel. Cute thing that we're recommending. I mean, when someone comes to me presenting with hormonal issues, sleep issues, this is one of the first things I really want them to take action on.
Adina: 20:18
Right. We always want it to be complicated. We always want it to be like, look at my Dutch test and recommend all these hormone supplements. Nah, let's get some sunshine on your eyeballs and let's start there.
Diane: 20:30
along with that. I mean, if you're going outside ground in nature, I actually was with Neil on a walk in a park and I started taking off my shoes. I go hang on a second. And he's like, are you going to go put your feet in the grass for fun reasons or woowoo reasons? And I said both,
Adina: 20:43
Boots.
Diane: 20:45
but it was putting that feet in the ground. Um, on the grass, if you have access to that is so soothing. So grounding literally in nature. That honestly has been so restorative for me. I really underestimated and I was one of those who's like, yeah, yeah, yeah. Okay.
Adina: 21:01
Hm, Yeah, you can feel it like when the more open you are to it. I think the more you will feel it, but our earth has a vibration. And when you step into the ground with your bare feet, when you step into the grass, when you step into the mud, you really feel it come up through your entire body. I talked about. A much earlier episode, but I hadn't done that in so long when we had that crazy snow storm and I just took my whole body and laid down in the snow and that feeling of like being part of the earth and just looking up at moving clouds, if you haven't done that since you were a kid, like, please pause this episode and go do that. It, there is nothing like that feeling.
Diane: 21:39
go frolic. That's something we also lose. It's something that kids do. Kids play, they for all, like, have you ever ran or skipped through a field and go try it and let us know how you feel, let yourself play. So I know this might sound weird to some of you, but you'll feel good. Go out and sunshine.
Adina: 21:57
it.
Diane: 21:58
And of course we can't talk about sunlight without talking about vitamin D. That's another, as a huge reason, we love getting out side into the sunshine
Adina: 22:09
You gotta get that daily D
Diane: 22:11
that, uh, if he was seeing my reel with ludicrous, he used, he just really wants women to go out and get their sunshine vitamin that's all. That's what he's talking about.
Adina: 22:22
see. Yeah. So let's clarify a little bit about vitamin D. You've heard it before, but if you have never heard this vitamin D is actually a hormone. I know it's like the oldest hormone on earth and we've, co-existed with it for a very long time. So it's important to recognize that that. I think so often. And we'll talk a little bit more about supplementation and what if my vitamin D levels are low and all that good stuff, we might actually do an entire separate episode about supplemental vitamin D, but
Diane: 22:57
If you want it, let us know. Okay.
Adina: 23:00
yeah. Let us know. I think it's important just in the context of this conversation to say that vitamin D is one of the. Most prescribed supplements by doctors, by natural paths, by nutritionists, by health coaches. It's one of these things that people think is just automatically safe. The more the merrier
Diane: 23:21
it all women.
Adina: 23:23
yeah, everyone's vitamin D is low. We gotta get that vitamin D up, especially this past year. So many people were touting the benefits of vitamin D for immune health, which it is important for our immune system. And we'll get into that a little bit more, but. The levels of vitamin D supplementation, I feel like have just gotten crazy.
Diane: 23:43
and the quality too. There's something to note there.
Adina: 23:46
Right. So I think it's important to think about that. If you are told that you must supplement vitamin D we're not saying absolutely. Don't, we're just saying consider that it is a hormone and we always need to be talking about supplemental hormones. We chatted about this slightly with melatonin a little bit too, right?
Diane: 24:04
a horrible.
Adina: 24:05
Yeah, melatonin is a hormone. Vitamin D is a hormone. And so when we are talking about that, we do need to consider that we need to consider that hormone communication. And should we be just like freely supplementing this thing with no questions asked.
Diane: 24:19
Uh, vitamin D is so important for immune health. So that was heavily talked about in the context of this past year, but it's also needed for calcium and bone formation, which is important for everyone. But I especially like to think about this for. Women of cycling and those who aren't maybe believing that season of life. We know that so many women are susceptible to developing osteoporosis, especially in late, later in life. So we want to make sure that we have those strong, healthy bones. We've talked about other strategies here to keep those bones strong strength training, you know,
Adina: 24:53
Yeah. Oh, we got into this because Diane and I also, we did a different continuing education regarding, uh, reading hormone labs. And we were learning how to read labs for post-menopausal women who are losing bone. There's a special marker parathyroid hormone, which helps us to understand if women are actively storing bone, if they are actively losing bone and. In this program, there was a heavy emphasis on supplementation. And I remember it clear as day because I got into a bit of a TIFF with one of the lead instructors
Diane: 25:25
were there to fight.
Adina: 25:27
shared a case study, uh, about a woman who was losing bone. We were reading her labs and then went on with this aggressive supplement protocol, like three different bone builders. It was a thick protocol and you know, my and Diane stance, we do like therapeutic use of supplementation. However, we do always want to consider is this necessary
Diane: 25:52
and supplement not like your main
Adina: 25:54
yeah. And so for me, if someone is losing bone and our first implementation in the protocol, isn't strength training. That's a problem. You know, we talked about this a little bit on our PCOS and strength training episode as well. It's like, if we're prescribing all this stuff without first trying strength training, that's always going to be a problem for me. And it's always good.
Diane: 26:18
not a practitioner coach.
Adina: 26:21
Yeah. And like, it's not sustaining winnable. It's annoying to take supplements and we also need to consider what else are they putting out of balance or depleting in the body? It's not as sustainable as a strength practice that you can implement and do that for the rest of your life. But the question is also the thing that's so cool about strength training is that we know that vitamin D is involved in calcium storage and laying down that calcification. But the question is, are we sending a stimulus to communicate to the vitamin D where to put that calcium. Right. If we're just supplementing vitamin D it's like, okay, now we have all this D and now we're creating this calcification in the body, but is this beneficial? Like, are we calcifying arteries or are we creating new bones?
Diane: 27:12
Yeah, that's a string train. I know we're going off on tangent here, but we need to talk about this. And, um, as we mature, you don't have to have bone loss and weak, brittle bones. I think too, one of our early, early episodes, you talked about, uh, helping your mom become healthy and strong and didn't she have like surgery or something and, you know?
Adina: 27:31
She's had knee
Diane: 27:32
Yeah. So the common story for so many women who experienced that, that surgery is okay, well, I can't lift, or I can't do anything physical because oh
Adina: 27:42
can't squat below parallel. That's what doctors tell everyone who's had knee replacement and it's like, but what if I need to pick something up off the floor? I'm opposed to just leave it there. Life
Diane: 27:52
you talked about you train your mom and she is stronger than like most people our age now,
Adina: 28:00
yeah. Yeah. I don't think it's, I don't think it's a tangent at all, because I don't think we can talk about vitamin D without talking about strength
Diane: 28:06
You're going to hear it. love on strength training forever and ever.
Adina: 28:12
Yeah. So, right. That's that's really important to consider is when it comes to vitamin D. Is the D in the right form. And is it doing what it needs to do in the body or are we just adding all of this vitamin D to the picture that may be depleting other minerals and shifting things in the body that we don't in a way that we don't want?
Diane: 28:34
Yeah. So in order to get that vitamin D naturally, so we were just talking about getting outside, right? What do we need in order for it to work? Well, we need adequate cholesterol. What do I know that, that where people are like, Ooh, cholesterol, scary, not, we need adequate cholesterol via healthy animal fats products, meats, right? So we need adequate cholesterol, magnesium, and UVB, and then the sun's role in helping you synthesize that is those UVB rays are going to interact with the cholesterol that's in your skin in order to turn that preformed vitamin D into something that you can use and recognize a usable form of vitamin D three. So we don't need to go too deep into the nitty gritty there, but how cool that the sun on your skin is going to interact? Right. Your skin in order to synthesize this amazing vitamin, this amazing hormone that we love for so many reasons. And studies show that skin created D three is more bioavailable, and it's going to stay in circulation in your body two to three days longer than if you were to take an oral three supplement.
Adina: 29:43
Yeah, we always need to be considering like the forms that these things are coming into our body. And the way that this was designed in nature is the way that it is supposed to work. So whenever we can do this via the mechanism, Is in our innate design. Like that's what we want to do. So when it comes to cholesterol, right, we've been so scared about cholesterol. Everyone's like, Ooh, cholesterol, which is like all that's been debunked. And I honestly think we should do an entire episode about
Diane: 30:09
we're writing it
Adina: 30:10
health. Yeah. We have it in the Q a, we have it on our, our episode brain dump list. But if we think about it, first of all, vitamin a, which is. True vitamin a, not like what you find in Keras. That's beta carotene. We're talking retinol like preformed vitamin a. That is actually in a usable form for our bodies. That is one of the co-factors that we need to synthesize.
Diane: 30:36
yeah, a little
Adina: 30:36
and
Diane: 30:37
like a co-factor is his buddy.
Adina: 30:39
yeah, co-factors being buddies. Um, Interestingly that vitamin a is found in all of those foods with cholesterol. So like it is all packaged up the cholesterol that needs to be under our skin. When the sun hits us to turn that into vitamin D that vitamin a is present. Like it's a whole cute little happy family and everybody's working together. It's like a perfect little factory, but then when we go ahead and just like throw supplementation into the mix. We need to consider, what form is that in? And are the co-factors present? Are we getting enough cholesterol? So it's all this big picture that is designed perfectly to work together. And then we go and mess it up by like, not eating animal fats and like taking weird supplements.
Diane: 31:27
I mean, gosh, I'm thinking of the low fat craze that is, I mean, some people still swear by this and are slathering inflammatory oils on their bodies to amplify their 10, which we're going to get into some of the concerns there in a little bit, but how cute that nature. You know, it makes it so easy for us. And Adina was saying earlier, like the rates of skin cancer that we are now seeing did not exist a hundred, 200 years ago, thousands of years ago, our ancestors knew which foods to eat. Like they ate plenty of animal products and animal fats, and they were outside right. Supporting their circadian rhythm from morning to night. And so they, you were able to get ample vitamin D and all these other benefits that we talked.
Adina: 32:17
Yeah. And here's another one for you. Use your brain for right. We always want to encourage you to step outside of like the stuff, you know, and just use your brain for a second to think about how things work in the body. If we are being told that the reason we have such a big issue with our heart health in America is because we all just eat too much cholesterol, which like is simply not true based on the data, but we just eat way too much cholesterol. Right? So everyone has high cholesterol where to assume. But then on lab work, we all have low vitamin D, right? Like, is this adding up for you? If cholesterol is how we synthesize vitamin D and we all have high cholesterol, like, why would we all be desperate for vitamin D supplementation? Like there's more to this picture. Something else is going on
Diane: 33:07
right. And let's really think about it. And I saw someone put this so aptly they're like, wait, you mean to tell me that the healthiest heart healthy is fats didn't exist until like a hundred years ago. Hmm. But butter is so awful eggs. So awful has another, both of those have been vilified like in the media, in so many air quotes, health, publications. It's, it's so ridiculous, but really think about it. And, you know, once these highly refined fats came about like a hundred years ago, it's also when we started to see chronic disease start to increase. So is it really these animal products and good saturated animal fats? Well, I don't think so.
Adina: 33:50
We're getting too excited. We're going to have to do that episode soon. I feel
Diane: 33:54
Oh, yeah. Yes. I do get, some heart health and cholesterol questions from clients. And they're always just mind blown when we start to talk about what's really going on. Do you need to fear sodium and cholesterol? So we'll definitely bump that up in the queue now how much vitamin D you need is going to vary based on your ancestry and where you live right now? Like physically, where are you?
Adina: 34:16
And also. How much sun you need to synthesize adequate vitamin
Diane: 34:22
Yes, good clarification. That's what I was getting out, yeah, so if you're in the Midwest where I am, we don't see much sun, we're kind of by the great lakes. So we got a lot of cloud coverage. It can be kind of stressy depressing in the fall winter. Um, maybe we need to snowbird, right? So, uh, or perhaps you have a, uh, you're Eastern European descent and so, yeah. Perhaps. not me. Well, have these a little bit. Um, but leading into my next one, how you're able to synthesize vitamin D and how much sunlight you need depends on the amount of melanin in your skin. Right? So I'm half Filipino, um, can probably synthesize that a little bit better than say Neil with his spicy, like German, Irish skin.
Adina: 35:04
Hmm.
Diane: 35:05
Well, let's look into that some more also how much you need varies on your diet. So we were just talking about cholesterol and we've always talked about how much we love butter and eggs, right? We used to eat a lot more historically used to eat a lot more animal products that included fats, saturated fats, liver, um, Cod like fish that are rich in these nutrients we talk about, but now the standard American diet looks quite different is absent of these foods.
Adina: 35:34
Yeah. So how much do you need? How much sun you need to be getting it's really, this is incredible. Well, we just talked about how freaking cool nature is that this is all built in, but based on your ancestry and based on how much time your ancestors would spend in the sun, this mechanism is built in that those of us who had less access to have these lighter skin tones and. Store up all of the vitamin D that we needed in shorter periods of time. So if you burn quicker, First of all, a lot of it can be contributed to how much inflammation is in the body, the poor quality fats you might be eating. Like I know for myself, when I was eating a lower fat, poor quality, fat diet, I used to burn all the time. And I had these memories of being younger and not burning at all. And I couldn't figure out why I used to get so tan. And then in my teenagers, I would burn so bad and now I'm back to not burning, which is great, but it really is like the thing that. Eat and the amount of inflammation in the body plays a big role there, but it's just so cool that people who are lighter in skin tone, versus people who are more melanated in skin tone need different amounts of sun exposure to store up all of the vitamin D that they need for the whole year. So like those of us who have ancestry that was living in these European countries with low access to sunlight during the winter, we would actually store in the summer months, all of the vitamin D that we needed throughout the year. So it's actually, it's just
Diane: 37:12
While also eating these healthy animal fats and products that have a lot of vitamin a and D and all these co-factors that we love so much. So if you're a lighter skin, you have those sluggish mulatto sites. We're going to get into a little bit more of how that works in a bit but let's talk about, uh, what about supplements? Vitamin D now a little disclaimer here before you go in RDMS or ask us about what to take, right? This podcast is free 99. We love educating and giving you value. We do. It's our passion. But that said we don't give free medical advice and it would be unethical and frankly, disrespectful to our paying clients for us to give you a specific supplement recommendation without knowing you. Okay. But some things that we want you to know here is that we often see supplements that are taken from one poorly sourced. Ingredients or they're low quality. Uh, they're not in bioavailable form or one that is easily recognized and used by the body. I see this often when I audit food and mood journals, vitamin D too. So as ergo calciferol, you don't need to know too much about that, but that it's a synthetic form. Your body's like who it is. And, um, finally that Adina was just alluding to earlier. People might be taking these supplements without the proper co-factors or the buddies in order for that nutrient supplement or so on to work properly. So I see this so, so much where people are like, oh, neat, D all right, this one, but at the same time, not getting the right, uh, dietary cholesterol and or other co-factors to use that.
Adina: 38:49
Yeah, and we need to remember, I know we've talked about this with like conventional medicine and pharma, but the supplement industry is just that like, it's an industry as well. And so just because something sounds like it's all natural and you're like, oh, vitamin D got to go need that. Need to get that
Diane: 39:07
and more.
Adina: 39:08
It's we really need to consider these things and remember motivation. Like people are trying to make money off of you, which is we live in a capitalist society. That's what it's all about, but we need to consider, do they have your best health in mind or are they just trying to sell a product? Whenever possible. We want you to get your vitamin D from the sun. We want you to get some orally through foods that have vitamin D in them. Like we mentioned those animal fats, but you know, some of those fishes and things like that, but the best form is really going to be eating high quality cholesterol and focusing. Yeah, getting outside, getting that sunshine. Um, another thing we want to bring to your attention too, is when it comes to supplemental vitamin D is, especially if you're in America, the government just kind of makes these decisions for you based on what they feel like we need more of in our diets. And
Diane: 40:02
nice and thoughtful.
Adina: 40:04
yeah, but again, it's missing the mark for us. If you turn around, we, you can dive deeper on this, in our, all about dairy episode, uh, all things dairy it's. If you turn around any carton of milk or any dairy product in the supermarket, really, you don't even have to turn it
Diane: 40:22
It's right on the front proudly,
Adina: 40:24
yeah. It's proudly slapped on the front of the bottle that there is synthetic vitamin D added to it. And like we mentioned, vitamin D is a hormone and there is this interest. System in the body for how to utilize vitamin D. And so to just inject all of the products on our shelves with synthetic vitamin D, that is going to miss the mark for us
Diane: 40:50
Yeah, I remember growing up like, Ooh, that means it's healthier. Like I'm going to, we should go for this milk. That's fortified with D or
Adina: 40:57
or this orange juice, like why are they putting D in my orange juice?
Diane: 41:01
bought one. It was from the brand, um, uncle mats. I think we were talking
Adina: 41:04
Yes. I love uncle
Diane: 41:05
They do have one that's organic, no pulp, and it doesn't have anything added, but next to it, they had organic, no pulp fortified with D and C and I was like, w excuse me.
Adina: 41:16
was she doing here?
Diane: 41:17
mean, this is pretty fresh, like there's already, but there should be vitamin C in there already. And then you might, I think also speaking of four to five foods, your heart healthy cereals that are fortified with iron, like let's add iron filings to food. Oh, that's a whole other topic, but it sounds good, but Hmm.
Adina: 41:36
Hmm, what's going on here? Yeah. So things to consider when we are just grabbing those fortified foods, those supplemental D we need to think about what that's doing in the body. And so we talked a little bit about. Vitamin D and calcium. And so we need to consider that if we are just pumping our body with all this excess D we need to consider,
Diane: 42:03
sorry, I'm 12. I'm
Adina: 42:03
this emphasis. I know we, we do this to ourselves. Um,
Diane: 42:08
yourself with this
Adina: 42:09
yeah, just injecting that. XSD um, yeah, we got to consider what that's doing to the body. So. More calcification. And like we mentioned, we talked about strength training. Is that calcium being laid down in places that it's useful or harmful. And whenever we're converting vitamin D, especially if it's in synthetic form, we're going to be using up a lot of magnesium and we're going to be just burning through minerals.
Diane: 42:38
Which you already might be burning through if you have a lot of mental, emotional stress and, or, um, I thinking about my clients who have taken hormonal birth control or other medications for, for years and years, they're already dumping minerals quite easily. So yeah, this is just adding to that load or that.
Adina: 42:55
And it's yeah. And it's zapping energy from the body as well. So we're always talking about metabolism. We're always talking about available energy. It's really complicated when we just start throwing these synthetic supplemental forms of. Vitamins minerals in this case, hormones into the body and not considering the impact that that's having. So I know all of you are going to say, oh, but my, my labs, they say that my vitamin D is low. And my doctor told me that my vitamin D is low. And we're just trying to peel back the curtain a little bit and show you that it's more complicated. Then you are being led to believe, and it's not as simple as just this lab. Marker says vitamin D is low. Let's just take this synthetic vitamin D that I found at whole foods and pop that and call it a day. Like we need to talk about, so why is that D showing up low on a lab or we need to talk about is that conventional lab range, even giving us the information we're looking for, is this a better measure of. Magnesium being low in the body because that's why the D is low because you know, it's like, it's all so interconnected. So.
Diane: 44:01
fats are we eating? And that's also very absent in the conventional space of what does your diet look like? Your routine? Inside for the past 18 months, not really getting outside. And it's just so common in that conventional space to hone in on one thing or to see you or the solution as parts instead of the whole. So that is our intention here and with everything that we do to help open your eyes to, to the whole picture and how everything is interconnect.
Adina: 44:31
Yes.
Diane: 44:33
So let's talk a little bit about when the sun is toxic for you. We love the sun. We're not going to shut up about it yet, but as some of you may have experienced, I did a couple of years ago. Oh, on Hawaii. I thought I was above the rules. My flood exposure got a burn. Right. So skin burns. That is a sign that you're you need to get. I think we have a note here. Get the fuck out. Get the fucking side when you are
Adina: 44:59
you, do you remember my sunburn from Puerto Rico?
Diane: 45:03
Yes. From your shorts.
Adina: 45:07
Okay. So I went on this trip for a kettlebell certification. Dani surprised me for my 30th birthday, with a trip to Puerto Rico for this kettlebell certification I wanted to do. It was amazing. Um, but we were out on the beach all day, swinging kettlebells and sweating. Swinging kettlebells. I didn't have ax. Obviously I bring beef jerky and dried mango with me everywhere I go. But like, I didn't have access to as much quality food as I would have liked. And I was out all day after having been inside for a lot of last year. And so my skin wasn't really primed for tanning and it also was like way more exposure than I would normally
Diane: 45:51
right. The physically the location.
Adina: 45:53
Yeah, it's close, you know, all that relationship to equator and the sun's going to be different. And so my Eastern European skin was not ready for that Puerto Rican sunshine for that many hours without shade. And I had the most hilarious bike shorts, tan that like is just now fading. That was in February.
Diane: 46:16
Oh, that's a long time. So you store it up that D and then some, so that the what's responsible for that burn is always thought back in the med spa days and UVB B, meaning burning UVA aging. So. When your skin's burning you you've got too much going on there. Well, gosh, when I was in Hawaii, I was out midday. We're in Hawaii. So who those burns can come easily. And I was like, I'm half Filipino just turned brown. And I could see where I had finger marks on my chest, where I had applied sunscreen and I hadn't burned in years, but that was outside a little too long.
Adina: 46:50
when we were in Hawaii. We went snorkeling and Dani is like, see-through like, he, he burns kind of easy. My kids get that from him, so that's nice. But we were out snorkeling. And so we were face down in the water and Dani is diligent about his sunscreen use and his, you know, wearing a shirt and just cover. No, he was actually just wearing a t-shirt, but that was part of the problem. He had been diligent and then we were out snorkeling for hours and he didn't realize that his shirt had like, wrote up a little bit. So when we got home and he got out of the shower, which my brother refers to as the sunburn detector.
Diane: 47:26
like, does it hurt when the
Adina: 47:28
Yeah.
Diane: 47:29
your skin?
Adina: 47:30
That's how, you know, and Dani came out and like had. I guess a midriff line. of a little crappy toppy line that was like dark purple.
Diane: 47:42
and when it's purple that first day, you know, you are in for a tour.
Adina: 47:48
Yeah. So like we mentioned, we all. Have a different tolerance for sun based on ancestral factors, based on where you're located, based on what fats you are eating. But generally when your skin burns, that is a sign to you that you have exceeded what was required for your body, from that sun exposure. And you are now in the territory of things that are harmful for the body. So burning is a great sign to GTFO the
Diane: 48:17
Yeah, like you went a little too far, and I think it's important to know that sunscreens will help reduce burning when you get that extra UVB. So where that protection after you get your safe, unprotected sun, which we could talk about a little bit, but UVA. So again, think a gene will penetrate deeper and that's what causes free radical damage to DNA, to your collagen. So we think I'm thinking again, back to my med spa days, getting too much UVA. Know, aging, raves, um, and damaging that collagen is going to make your skin look a little older earlier. You're going to see those that premature wrinkling. A lot of, women might notice this if they used to tan a lot, uh, later in your later years, they'll notice that creepiness on their chest. I see, we saw that a lot with sunspots melasma, signs of photo aging. So if there's a lot of damage. Via that UVA to your college, into your elastin. That's going to compromise that plump looking skin and colleges that most abundant protein source in the body. Right? So there there's going to be inflammation, free, radical damage. And then when your body goes to repair, that's where that wrinkling happens. Uh, but we can't talk about UVA damage without also talking about, uh, diet. So we were talking about this a little bit, right? The more inflammatory refined fats and sugars and oils in your diet, the more inflammation you're going to experience. And then when you go out into the sun, that's going to really amp up that that free, radical damage from the.
Adina: 49:48
Yeah. So all of those things are things that can happen when there is the presence of that inflammation in the body of those poor quality fats of those inflammatory oils. And so it's always important to consider. It's kind of like what we say about how genetics load the gun and diet and lifestyle pull the trigger. These things are possible to happen from that excess sun exposure. However, the biggest determining factor is going to be the presence of that damage in the body, those poor quality oils, and that excess inflammation via other mineral imbalances.
Diane: 50:30
Yeah. So watch those refined fats, oils sugars. If you don't want to have a major reaction from your sun time, fun times on
Adina: 50:42
Yeah, and something we really need to mention here, whenever we're talking about the skin is what is going on with your liver. So. Liver overburden is a big issue. We need a lot of nutrients for the liver to function appropriately. We've talked about that quite a bit. The liver does so many functions in the body and if things are not clearing properly in the liver, that is when we see it on the skin. So I know for me that when I. I'm a struggling with liver issues like liver overborne issues, which has been a thing for me. Historically, if you guys know my eczema history, like I have had a history with needing to better support my liver when I am under a lot of stress, mental, emotional, depleting, those minerals, including like all of those things that help us to synthesize vitamin D from that sunlight. When my liver is overburdened, that is when I see those skin issues the most. So. You heard me talk recently about my skin stuff when I was out in the heat and that sunshine is incredible for us, but when there are these other factors, it can spice things up pretty quickly. So,
Diane: 51:58
you had that spicy, hot rash. Didn't you
Adina: 52:02
Yeah. When I get like red cheeks immediately flush from the sun, when I get some sort of rash show up, I know there's something going on. With liver overburden, I need to better support my liver histamine. Clearage like this, the heat and the sun are going to drive that histamine and really tax the liver. So we always need to consider like what is going on there when we're going to be spending time.
Diane: 52:29
Yeah, we both share. Um, and our healthy skin from within episode about our skin strug. So Adina experiences, more rashes. She's had an eczema. My siren is breakouts, and it's important to note that our liver is our largest internal organ, but our skin is our largest external organ. And so I've definitely noticed like, okay, had more stress, had a lot more things going on and we have a few unwelcome guests that's kind of assigned to me that, all right, my liver needs something.
Adina: 53:01
Get that liver love. And again, super cool. Right? Like one of the ways we love on our liver is by eating quality animal liver, like beef liver, chicken liver, which is also an incredible source of vitamin a, which is going to help us better synthesize that vitamin D all connected.
Diane: 53:20
Yeah, our grandmas, our ancestors knew best. And you know, certainly there's some people who have dabbled with their organ meats. Um, but yeah, that's very much missing from the modern diet. A final note here is if you have a lot of mental and emotional stress, we mentioned this earlier, you're dumping minerals, including those that are going to help you synthesize vitamin D from sunlight that magnesium.
Adina: 53:45
Mm.
Diane: 53:45
Love magnesium. We love our minerals, but if your stress load is high, you're also eating a lot of refined fats sugars, and also maybe have some spicy stuff. And you're going to have perhaps a, not perhaps you're going to have more significant reaction to that sun faster than that. Someone else who has that lower stress load, that stress load being mental, emotional, physical, all of that contributes to your overall stress.
Adina: 54:10
All right. So. With all of that information, how do we practice safe sun and get that daily D.
Diane: 54:19
Yeah, so I've got to get that daily Diaz. Ludicrous says, so how much. Unprotected sun, you need depends on your melanin, where you live. All those factors we were talking about, but this could be perhaps 10 to 20 minutes on protected sun. And there's an app that I like recommending to clients. It's called the D reminder app. I'll put it in the show notes, but it's just D dash minder. And that can help you figure out how much vitamin D you can get, where you live. It's also important to start slow, especially if you have fair skin that gets spicy. We heard oh, poor Dani's experience in Hawaii. Similarly I'm half Filipino. I have more olive tone skin. Neil has German, Irish ancestry, lighter, more pink skin. And when we were in Bali, I could lay out naked in our little Villa, a private pool. I was just out nibbles out. And he's like, aren't you worried about getting those burners? No, I'm going to get some safe sun here, but poor Neil was sitting under an umbrella and the light reflecting off of the pool.
Adina: 55:24
Yup.
Diane: 55:25
Burned him and I was just there, like completely nude felt fine. So how much you do you need? How much time that you need depends on how melanated your skin is and where you live.
Adina: 55:37
Yeah. And my favorite approach is really just to alternate sun and shade. We're going to talk a little bit about mineral based sunscreens. And I do think they are appropriate in some cases, but whenever I can be without, I like to be without, so. Always going for the 20 minutes of unprotected sun. And then beyond that point, just kind of trying to alternate sun and shade, if I'm going to be out for a long time, obviously it did not have that option in Puerto Rico.
Diane: 56:04
you're swinging them
Adina: 56:04
poor little thighs find a pick. That was,
Diane: 56:09
I like this tip of alternating because you're also outside, might not be able to see how your skin is changing, but when we've been on vacation, I'll pop inside also hydrate to make sure you're staying adequately hydrated. I think. Ooh, I got some start some tin line. I think I've, I think I've got enough sun for right now,
Adina: 56:25
you can always get in the sunburn detector.
Diane: 56:27
Yeah. Hop in the shower. It hurts. Uh, yeah, but start slow and yeah. I've definitely heard people say I could that base tan before I go out in the sun. So there's something to that. And the faster your melanocytes can pump out that color, the more coverage you're going to have. So we talked about how folks who are more deeply melanated, they're going to be able to tolerate longer periods out in the sun. Then someone who has spicy. Yeah, take some sun breaks, check on your skin. See if you have any weird, funky tan lines or any spicy skin that would clue you in that you need a break.
Adina: 57:04
Mm. Hmm. When it comes to sunscreen, obviously our choice would be a physical sunscreen, a mineral based sunscreen. And
Diane: 57:15
Sunblock,
Adina: 57:17
yes, what they were, you know, if you have these memories of what they were using in the seventies and the eighties, when there were these big white streaks on their nose, like the lifeguards and that,
Diane: 57:26
That's on my Lola called it. And I was like, why doesn't she say sunscreen choices, sunblock, but that's probably what she was saying.
Adina: 57:33
Yeah. Sunblock, so when you think of that, that's kind of what we're referring to. There are brands now that make versions of this. That don't leave a giant white cast on your skin.
Diane: 57:46
that chalky.
Adina: 57:47
yeah. If that's something you're concerned about, like we, I mean, I know we both love the beauty counter sunscreen I've used others. It happens to be my favorite, especially the spray one for kiddos, because it's just easier to apply,
Diane: 57:59
Yeah,
Adina: 58:00
I will say this, like, it's, it's the same thing that comes up with a lot of these safer products now that it's very trendy. I would make sure that if you were getting yourself a sunscreen that advertises itself as being a physical sunscreen, a mineral based sunscreen, zinc based sunscreen, whatever it is that you do turn around the bottle and check out some of those other ingredients. Because just because that main ingredient or the main mechanism of this sunscreen mineral based. And it is a physical sunscreen, a sunblock doesn't mean that there's not other garbage in there. And it's one of those things we always need to be thinking cost benefit when it comes to ingredients and personal care products. Right. Diane and I are always talking about safer products. We're never talking about like perfectly non-toxic the safest product ever, because there is a spectrum, but for me, I do want to be more diligent when it comes to a sunscreen for a few reasons. Whenever we're talking about swapping out safer products, I always like to give my clients these ideas around what to prioritize. And so specifically things that go on your entire body, so sunscreen that are designed to sit on your skin. So sunscreen and especially products that we heat up. So sunscreen,
Diane: 59:19
yeah, like that can sitting out in the sun. You're sitting out in the sun. You don't want like these plastics everywhere too.
Adina: 59:28
yeah, we gotta be conscious of that oxidation that comes from heating up. So, you know, we always talk about putting plastic in the microwave. Like that's a huge no-no for me, just because we don't want to be heating up these funky chemicals. So whereas we might be more. Quote, unquote, lenient in other areas, you know, maybe a shampoo or a body wash something that's just going on coming off for me, sunscreen, going on your whole body designed to stay on for a long time. And you're going to be heating up in the sun. This is a big one for me to prioritize, swapping to a safe option.
Diane: 1:00:02
Yeah. And would these physical mineral sunscreens keep in mind because it is physical. Protecting you to be cognizant of how much you're sweating when you reapply that reallocation is really key. So it should say on the bottle, I'm thinking of one of my favorites, which is the counter sun. Since from beauty counter also tinted mineral sunscreen, mist. It's SPF 30 it's water resistant up to 80 minutes, but I don't know, I don't go too hard in the water and then just chill out. I'll go reapply. And I really like the medium to deep. So unless you are very, very fair skinned, I think the medium to deep looks best and it has a nice color. So color payoff. So like Adina was saying, there are some that can have that chalky thinking of those formulas from like the seventies that are so thick and white cast. This doesn't have that. Now, if you have a really deep skin tone, this might not be for you, but. With all sun spray sunscreens, I recommend spring into your hand and then applying on your skin because there's going to be that over-spray and you'd probably get, you will get an uneven application if you're just kind of spraying it, like you would a facial mist. So that's something to keep in mind, um, make sure that you're reapplying your sunscreen. I personally did not like chemical sunscreen for so many reasons, which we've already touched on, but they can also give you a false sense of security because they don't block UVA. You think at UVA aging raise that caused that free radical damage. So consider that physical protection that comes with a mineral or a physical sunscreen.
Adina: 1:01:37
Yeah. And like I said, I really tend to kind of. Avoid it for the most part and use it when I really need to. And that's like, I'm much more keen on finding shade and that kind of thing. Um, especially because I had this history of eczema, like I was just so wary of. Product use and, things sitting on my skin, I've had so many bad experiences and again, like we touched on there's so much more that led to those bad experiences. It wasn't just the product. It was the histamine load. It was what was going on with my liver. It was, inflammatory oils. It was whatever other mineral imbalance was going on in my body, but I still have had these negative experiences. So I really just do avoid it as much as well as well.
Diane: 1:02:21
yeah. Keep it simple.
Adina: 1:02:22
yeah.
Diane: 1:02:23
about for your face? What do you like to use if you are out for a long time and like, need to put something on your face?
Adina: 1:02:29
Great question, Diane. So I do go hats as much as I can, like when I'm going to be out for a while. I like to shade my face with like a big
Diane: 1:02:35
Good wide brim.
Adina: 1:02:37
Yeah. But I really, really love like the new face sunscreen from beauty counter. I don't remember what it's called, but it's a, like, yeah, it looks like a little moisturizer bottle and it, have you tried it? Have you.
Diane: 1:02:53
no, but I know that it's more smooth and thinner and consistency, so more like a moisturizer, especially if someone were to wear or want to wear foundation or something on top of it. So makeup, it sets nicely.
Adina: 1:03:05
Yeah, it really nicely, it rubs in so nicely not greasy. And like there's actually zero white cast with this one. Like it's, it's really, really good, really great formula. So I like that one and I'm always a huge fan of the beauty counter dew skin. When I do wear something on my face lately, I've been super makeup free, just like really wearing
Diane: 1:03:24
Get that glare and do skin does have, I believe it's SPF 20, but if some of you are listening and you're like, okay, my tinted moisturizer has SPF 15 or 20. That's not enough. If you plan on being outside for extended periods and without a hat or some other physical protection, it's just not. So especially if you have not yet made a lot of changes to your diet, maybe you have some of these processed oils or you're on vacation. And you're like, well, I'm going to enjoy this. Let's have something that's going to help you work a little smarter in the sun. So add some extra SPF there.
Adina: 1:03:58
Yeah.
Diane: 1:03:59
My favorite. Physical face sunscreen is from Paula's choice. It's the hydrolite SPF 30 has some real, well, these have such long names, but similarly to the beauty counter, one that you described, it's really thin. It doesn't have a white cast. I find that it sits really nicely under my makeup. Doesn't look dry. Like a lot of these physical sunscreens that are formulated with zinc can look. They just tend to. Suck the moisture out of your skin. So if you're someone who tends to have dry or dehydrated skin that might not fare well for your look later in the day, but this one I love. And one reason I haven't tried the other one is I'll buy a few tubes of it because they're not that large. And you should be using, I mean, we're not using a little tiny amount here when you're covering your body and you're going to be in the sun for extended periods. I remember someone saying like, at least a shot glass.
Adina: 1:04:50
Yeah.
Diane: 1:04:50
And I'm thinking of that Barb and star scene where they're rubbing the white, thick sunscreen on each other. So grab a friend
Adina: 1:05:00
you watching Barbin star is probably the best thing that ever happened to me because I need to talk about it more. And I feel like this movie is so niche
Diane: 1:05:13
couple middle-aged Midwest Chiao.
Adina: 1:05:15
yeah, like not many people would enjoy it. It's like, I know we already did our, what are we consuming for today? But I just need to take a moment because. It's like those old school movies that we grew up on of like these SNL characters coming to life for like a feature length film. And it's so good. We'll
Diane: 1:05:35
cute. Yeah, it's cute. It's on Hulu. And I wonder if you're super pleased because they're singing in it. And so you kind of trick me into watching a movie with singing.
Adina: 1:05:45
No.
Diane: 1:05:45
are only a couple of scenes.
Adina: 1:05:46
Kristen Wiig can do no wrong in my mind is what it is. So anything she's going to be a part of and that way I'm going to consume and reconsider them and reconsider them. So
Diane: 1:05:58
Well, Barb and star had a couple of other barbing star had a couple of other physical ways to protect themselves in this movie. So let's talk about some more physical protection when you need to wear it. Clothing, hats and umbrella. Uh, another one too, that you may have heard. I heard this a lot in like middle school, high school when people would get ready to go on spring break to Florida and it was to get a base tan. So, gosh, I think some people in my med spa days might be cringing here, but there is something to it. So we talked a little bit about the. If your skin is more melanated, that you can be out in the sun longer, right? So the faster your Molino sites can pump out that color. The more coverage that you have. So go low and slow. We're not saying go into a tanning bed, but maybe you can get out in your garden more. If you've been spending a lot of time inside, go for walks. More let some of that sunshine on your skin before you perhaps go on vacation. Another thing that's the one always cracks me up. I don't think he'll mind me talking about this. So Neil spent a lot of time outside in the summer and he wears what we call his sun condom. It's this hat thing. I think he got it from Kula bar. I mean, if anyone really wants it, I can put the link, but it covers his head. And then he, and there's like a little slit for his eyes. Really bright outside. And then he has a hat that has a flap that goes down the back of a wide brim hat. So I'm picturing him out there, like oiled up tan, like shirtless, right? No, he takes it further and has a long sleeve white shirt. Long white pants that he tucks into his white socks when he's outside. Yeah. And there are guys that work for him that are shirtless and they'll get lobster red, but he was like, no, I'm not getting my skin spicy. And actually when you have long white sleeves, so you could do a linen shirt or something, it doesn't have to be long white pants who tuck into your socks.
Adina: 1:08:01
Yeah.
Diane: 1:08:02
That long sleeves going to protect actually cool. You off a bit too. So he says, he says that he stays pretty cool when he has that beekeeper outfit on.
Adina: 1:08:11
Yeah, I know we used to be mortified, like when we were on vacation and my dad was dressed like that, but gotta do what you gotta do.
Diane: 1:08:17
Right. I mean, and the face protection is still so important if you are going to be outside all day because that sun can reflect off of the water if you're by the pool or on the beach. Yeah. Burn you like pour neil all experienced in Bali.
Adina: 1:08:32
Oh for Neil. So to wrap up, let's talk a little bit about how to support. Increased sun tolerance and that vitamin D status let's break it down.
Diane: 1:08:48
Mm Hmm. So we touched on this one a little bit and in several of our past episodes and that's to audit your dietary fats. So see where you're going to focus on more saturated animal fats. I know hearing that saturated fats is preferred over those heart healthy oils. It might be contrary to what you heard growing up, but butter you've heard. Talk about how much we love butter, quality, butter, animal fats, meats, those things, um, liver, if you want to get a little crazy to get some of that, those buddies that are needed for your vitamin D and synthesizing that. So look at where you can take out some of these highly refined vegetable oils and sugars too.
Adina: 1:09:32
And as we mentioned earlier, we do really want to be considering your liver health and your histamine clearance. So speaking from personal experience, whenever my stress is high, I will have worse interactions with the sun. A question. I also want to be asking, is, is it the sun or is it the heat? Because heat can drive histamine. He does drive histamine. And so if you are struggling with histamine clearance or you are already overburdened with histamine, that is going to pose some issues for you. And again, like Diane mentioned that liver skin connection, we need to be. In good in tip top shape with our liver, for our skin to be in tip-top shape. So what this means is lowering your toxic load in general. It means supporting your liver with the nutrients that it needs to do its job. So liver eat some liver, eat yourself, some liver. This is so important. We'll get that quality vitamin a that we need in order to synthesize vitamin D it's going to support that liver health and another thing. We would be remiss if we did not mention his magnesium status. And so getting proper amounts of magnesium is going to really suck port that vitamin D health and that overall response and all that good stuff. And so again, we are not going to make specific supplement recommendations on this podcast. These are just things we want you to start thinking about when it comes to magnesium. I mean, one of my favorite things to recommend. Is just a magnesium flake bath. I think that is a really easy thing to add into your routine. It's enjoyable. It lowers stress for a million reasons because it's enjoyable and because it's chock full of magnesium and we absorb that really nicely. It transdermally so through our skin.
Diane: 1:11:28
Yeah. Yes.
Adina: 1:11:31
Yeah, adding in those magnesium flake, baths to your routine can be a really great way to support that stress load and that mineral status. And then, like I mentioned, stress is going to be a really big piece of that. So stress will drive that mineral imbalance that's going to lead to that spicy skin and stress will boost that histamine, which will also lead to that spicy skin.
Diane: 1:11:52
make you dump your mags. So you'll have to get back into that magnesium bath, maybe add some dark chocolate. One of my favorite food sources. Of magnesium. So break yourself off.
Adina: 1:12:04
Yeah, that's good. That's good. We enjoy that. And then outside of that, if this is something you really struggle with, we really recommend working with a practitioner because like we mentioned, there's a lot that goes into it. How your skin responds to the sun, how your skin responds to the heat. And we do need to be synthesizing that vitamin D from the sun, but it's not as simple. It's not just like, oh, go out in the sun and whatever the status of your skin is, you'll absolutely get vitamin D. We need to really make sure that those processes are working properly in our body. And that depends on our mineral balance. So. That's going to look different for all of us, because we have all had a different life experience that has led to our current mineral status, our current mineral balance. And if you really want to work that out and see the specific needs for your body to better tolerate the sun and to better synthesize that necessary, vitamin D we highly, highly recommend working with a practitioner. And I know to love the practitioners that are in your ear balls right now.
Diane: 1:13:10
Yeah, I have worked with some women. Yeah. Skin conditions, similar to Adina's story, and it can be a longer game. Their skin stuff, cycle stuff can take some time to shift and this can be especially. So if it's it's feeling puzzling, like you're, you're saying, oh, I've done a lot of these basics. I've done that work, but then it needs to be a matter of fine tuning. Maybe we need to dig deeper with functional lab testing, but there are so many other things that we can do. And when you work with someone who has. That expertise and has all these tools that we can dig into and makes it so much easier. So I love digging deep with clients and finding maybe that missing piece that we overlooked somehow in their routine.
Adina: 1:13:56
Take it from me, I was doing quote unquote, all the right things for years, I was helping my clients get results too. And the skin thing was just still a puzzle for me. And so it really sometimes does take that deeper work and it takes maybe looking at it more. Objectively, sometimes things like functional labs, but even sometimes just having someone else audit your routine can help us to see where those opportunities lie for that skin progress
Diane: 1:14:27
Yeah, totally. So until next week, make sure that you practice some safe sun. Don't get too spicy in that skin, out there. Get your vitamin D and we'll see you next week.
Adina: 1:14:41
spice up your life, but not your skin.
Diane: 1:14:44
Spice up.
Adina: 1:14:45
We love you.
Diane: 1:14:46
I love you. Bye.
