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Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the get lean eat clean podcast. My name is Brian grin. I hope you had a great weekend and listen to my last interview with Dr. Ben.
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Beekman really enjoyed the interview with him. He's smart, knowledgeable on all things, insulin and regarding fat loss and insulin resistance. So I definitely recommend listening to that one, really enjoyed that. I'm going to look to do maybe a Q and a with him down the road. That'd be fun. So anyways, definitely listened to that one. And also before I get into today's topic, I just wanted to let everyone know. I mean, this weekend in particular for my family and my wife's mom recently just passed away on Saturday nights. So it was sort of a tough weekend, you know, it was definitely a big loss for the family and just, I guess my message would be just make sure you tell your loved ones that you love them.
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And, you know, don't, you know, don't take these moments for granted with your, with your family and the friends that you hold close. So anyway, so it was a tough loss and she's D she definitely will be missed. And, you know, that's part of the reason why I do this podcast is just to spread the message of health and, and, and, and living an optimal life because honestly, without, without our health, what do we really have? So, yeah, so with that said, I'm going to get into the topic today. I actually think it's a pretty relevant topic because it's winter in Chicago and we are not getting a lot of sun and the sun we are getting is not going to have the amount of UV rays that we're going to need to get optimal levels of vitamin D and vitamin D is you can get your levels checked.
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I would say at least every, let's just say four to six months, depending on where you live, but you can get a blood test done, just ask for it's 25 vitamin D or serum 25. And as far as the correct level of vitamin D there's sort of a range healthy range, I would say is between 40 to 80 mil nanograms per milliliter. So that's 40 to 80 nanograms per milliliter. And really our, our bodies depend on sunlight to really manufacture vitamin D. So it's an essential hormone actually, and it regulates cell growth and PR, and can prevent a host of illnesses.
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Some symptoms you could be having, if you are deficient in vitamin D, you can be getting sick, often feeling fatigue, you know, having some back pain, even depression, vitamin D plays a crucial role in calcium absorption and bone metabolism. So also weight gain can happen. Obesity is one risk factor of vitamin D deficiency and also hair loss. So I think the bottom line is just make sure you get tested, because that's the only full-proof way of knowing whether you are deficient. And, you know, I think what's happened in society and why more and more people are deficient is this, these cautionary warnings over too much sun, you know, could potentially cause cancer.
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So people aren't going outside as much they're covering up and they're putting SPF sunscreens, which are, that's a whole nother topic, but we'll touch a little bit on that, on their skin from head to toe. And the, but the thing is there's really no scientific evidence that links regular, just moderate sun exposure to any form of skin cancer. Only excessive sun exposure presents a skin cancer risk. So it's obviously something you want to take seriously. You don't want to overdo it, but there was a study done, you know, university of California researchers believe that simply by increasing vitamin D intake can prevent more than 600,000 cases of colon and breast cancer worldwide prevent them.
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So pretty starking evidence right there that we want to really make sure that we're not becoming a vitamin D deficient also could cause fibromyalgia there could be muscle and joint pain, depression. These are other, some other health complaints that can come from vitamin D deficiency. So manufacturing and vitamin D from sunlight only occurs when the UV, the ultraviolet radiation is greater than three on the UV index. So what can affect the, you know, the UV in index the time of the day that you're getting sun exposure, your skin pigment as well, also your elevation, and then the level of air pollution, all of these can sort of fluctuate depending on where you are obviously.
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And, you know, you want to make sure that you're getting at least the level three UV index. So if I went outside right now in the winter of Chicago, I don't think I could get, I don't, you know, I don't even know what the UV index right now is in Chicago, but it's probably less than three in the winter. That's for sure. So to promote vitamin D production, you want to make sure that you expose large skin services of the body. So like you don't, you, I would just say this avoid burning, right? You don't want to burn, but you also want to get exposed and not have that SPF on head to toe because an SPF of just eight compromises, vitamin D by 90% SPF of 30 compromises, vitamin D of 97% of vitamin D.
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So, you know, the sunscreen might be doing its job to some degree and avoiding you from getting burned. But I would spend 20 minutes of getting, you know, the large surface areas of your body, like your legs, your back, your chest, and, and even your arms. And then if you want to put some sun screen on your face and hands, and maybe the back of your neck, you know, places where that, where you might get some burning, then you can do that. But the bottom line is a lot of these sunscreens. There's a lot of junk in them anyways. So make sure you're reading the label.
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EWG does a good job of telling you which sunscreens that are good and which aren't, but you want to avoid, like, for example, titanium, I could go through the whole ingredient lists and tell you one, one or two bad things about each of them. But you know, one of them's called titanium dioxide and that's a known carcinogen, something called oxtail methyl, Simon mate, try saying that 20 times OMC is a chemical contained in 90% of sunscreen products and could damage living tissue just fried, penetrating the skin. So I think the, the bottom line is you want to make sure you get sun exposure, and if you're not, you might have to supplement.
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And we're going to talk a little bit about that as well. So can you over supplement? Yes. Can you get too much vitamin D? Yes, but I think it's very rare. So what can you do to make sure that you're getting vitamin D the first and foremost sun exposure, nothing compares to that. Like in the winter months when UV intensity is low, then you can bring in some supplementation or you can try to find foods like, like for example, I'll just give you a list of some foods that have a decent amount of vitamin D in, although it is more difficult to get through foods, wild salmon, mackerel hearing, which I love, which I've been actually employed.
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If you listen to the podcast I've been having that sometimes to break a fast Mack roll, inherent, combined catfish, which I can say, I, I don't think I've ever had Cod liver oil and eggs, which I love. And those will get you about 200 to a thousand. I use for a typical serving, but the bottom line, that's it. It's not nearly enough a lot of times. And you might have to look at supplementation. Now there's one company. And that I've, that I've worked with a long time. And I use a lot of their supplements. It's called isotonics. I'll put a link in the show notes. If you want to check it out and they make a vitamin D I'll show you for watching on YouTube, they make a vitamin D with K2.
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You want to make sure that you're getting a quality supplement, whether it's this one from isotonics, which I have a partnership with, I have a partnership with, I've been using their stuff for over 10 years. So I'll put a link in the show notes for that. I love it because it's in a powder form, you mix it with water and you drink it and your body doesn't have to break down any type of pill or capsule. So you're getting better absorption than you would have a typical to say, pill or capsule. So it's going straight to the body, to the small intestine for absorption. So yeah, definitely a big fan of that. So yeah, make sure you're getting quality supplements, especially if you are in the winter time and you're not getting good UV rays, which in Chicago, even though we've had some good sun, it's, you know, it's, it's not like the middle of summer here where we're getting UV index of, you know, 7, 8, 9.
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So the bottom line is let's get our levels checked, you know, and don't be afraid of the sun just avoid over exposure. So you're not getting burned, but it's something that takes seriously. And, you know, especially, you know, depending on your skin, pigment and location and where you're living, you really want to make sure that you, you wrap your arms around, around making sure that you get tested. So I probably said that four times, but anyways, that's all I want to talk about today. Thank you so much for listening to the podcast. I hope you're enjoying. If there's a topic you want me to talk about, just email me, brian@briangrin.com would love to answer your question and maybe to make a little micro podcast of it.
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So enjoy your loved ones and enjoy the rest of your day. Happy Tuesday. And I look forward to talking with you down the line. Thanks so much. Hey, get lean equally nation. Are you a man between the ages of 40 and 60 years old looking to lose inches around your waist have significantly more energy throughout the day and gain muscle all while minimizing the risk of injuries? Well, I'm looking for three to five people to work one-on-one with in my fat burner blueprint signature program, which I've developed by utilizing my 15 years experience in the health and fitness space. This program is designed specifically for those committed, to making serious progress towards their health goals.
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Over the next six months, we will focus on sleep, stress, nutrition, meal, timing, and building lean muscle. If this sounds like a fit for you, email me@brianatbriangrin.com with the subject line blueprint. That's Brian at Brian grin dot with the subject line blueprint. Thanks for listening to the get lean eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member who looking to get their body back to what it once was.
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Thanks again, and have a great day.
