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Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. 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 Gryn. I hope you had a great weekend and Merry Christmas. Happy holidays. Hopefully I spent some time with some family and friends and enjoyed some great food and hopefully I had a chance to listen to my interview with nutrition and lifestyle coach Philip Pap.
We touched on flexible dieting, evidence-based training. We got into carbs for performance and much, much more. So if you haven't already, check out my interview with Philip Pape, that's episode three 16 and on the micro podcast today. Why don't to get into vitamin D? It's an essential hormone and it regulates cell growth and per and can prevent a, a host of illnesses. And I've figured since we're in the dead of winner in Chicago and I'm not, haven't seen Sun in a few days, I thought it would be important to just recommend the fact that you should be monitoring this because vitamin D is one of those things that plays a central role in regulating a lot of feel-good hormones and serotonin.
Brian (1m 35s):
It can improve the absorption of key nutrients such as vitamin A C and calcium and strengthens the immunity, cardiac and neurological function of the body. So does a lot, it's an essential hormone And, you know, obviously due to the rise of in industrialization of people working indoors and and being confined to computers all day, not seeing the sun, you know, especially now in the winter, like you're, you go to, you go to work, it's dark, you get out outta work, it's still dark. I'm sure you all can relate to this. So I think more now than ever, this is a test you want to, to sort of track And, what I would say is get your serum Vitamin, D levels and Ask for 25 dash vitamin D or serum 25 oh HD as far as what levels should be that healthy range.
Brian (2m 32s):
This could vary depending on who you talk to, but a healthy range would be between about 40 to 80 N nanograms per milliliter. Per milliliter, excuse me. So 40 to 80 nanograms per milliliter. So first and foremost I would definitely track that. And there's a ton, ton of studies done on vitamin D, one of them, university of California researchers believe that simply increasing vitamin D can prevent more than 600,000 annual cases of colon and breast cancer worldwide. There's some recent studies that vitamin D deficiency is one of the root causes of of depression, fibromyalgia, muscle and joint pain.
Brian (3m 12s):
So definitely something that you're gonna wanna track. And if you're pro thinking to yourself, well what kind of symptoms would I get? you know, you, we really don't wanna wait till you're getting symptoms, but if you're feeling sick all the time, fatigue, tiredness, bone and back pain, maybe depression, perhaps slow wound healing after surgery or injury, this may be a sign that your Vitamin D levels are low. So also too, you're probably thinking, well what can I get vitamin D from? Now you can get it from food. The best sources is through exposing large skin surfaces and surface areas of your body to the sun. And sometimes this is a little bit difficult, so Supplementation is gonna have to come into play.
Brian (3m 57s):
And so, you know, so a lot of people just slather up on lotion and I think it's unnecessary. First of all, there's a lot of chemicals which I'm gonna touch on briefly in a moment in these suntan lotions that could cause harm down the road. And so I, what I would say is, is getting sun exposure is important. Typically between 10:00 AM and 3:00 PM and you wanna expose large sur your large skin surface area. So this would be like your back would be probably a, a good place to get some sun on or your stomach And, you know, the thing is if you're wearing sunscreen, the SPF of eight, okay, compromises vitamin D by 90%.
Brian (4m 40s):
SPF of 30 blocks, 97% of vitamin D. So the best use of sunscreen is to protect your most sensitive and frequently exposed sin skin. So I would say you can put sunscreen lotion on your face or in your hands because that's not gonna really affect getting vitamin D. It's a small, small fraction of the skin, of your skin surface area. Focus on getting exposure to your legs, your back, your abdomen and chest and your arms. 'cause essentially those are the bigger, large, larger services of your body. And if you're really worried about burning and stuff, you know, you can put it on your face and your hands.
Brian (5m 25s):
And the thing about these sunblocks nowadays, I'm not gonna get into that. I could do a whole podcast on 'em, but you know, these synthetic chemicals such as, you know, one's called OMC, which is oxil methylate sate, and it's a chemical contained in 90% of sunscreen products found that could damage living tissue if it penetrates the outer layer of your skin. Also titanium dioxide, which is another popular sunscreen, and it's been named as a potential occupational carcinogen by the US government due to the unclear to toxic danger. So not things you really, not stuff you really wanna be putting on your skin or your kids' skin's skin.
Brian (6m 5s):
So I would say if you want, you know, let's say you're worried about maybe your child getting burnt, perhaps some type of technical fabric would be good. I've used from time to time some, gosh, like certain arm sleeves, God, I was drawing a blank there. These arm sleeves you could put on yourself, but if not, you can get a, a better sunscreen, which doesn't have a lot of chemicals in it, like almost like a zinc base cream. There's some good ones out there. So definitely work worth looking into, maybe a little bit more of an expensive sunscreen with a zinc based cream if you're gonna do it. But I I, I honestly think that avoiding it altogether is possible as long as you're know, you're not getting burnt, you don't wanna burn.
Brian (6m 55s):
So getting just a a light tint is important. 'cause that's really your best way of getting vitamin D. You could get it some through your food. I would say some of the, the best foods as far as for vitamin D would be wild salmon and mackerel. I do like mackerel herring, I like hearing catfish. Can't say I've had much of that. Hot liver oil, eggs, decent amount of eggs. And these could give you somewhere between about 200,000 IUs in a typical serving, but there it's not really nearly enough to make a dent in your overall vitamin D requirements. I'll put a link for some of my favorite vitamin D supplements. You wanna definitely make sure you get a quality one, perhaps one that has K two in is it as well helps with absorption.
Brian (7m 39s):
So, you know, that was the main thing I wanna discuss today. If you're starting the field, maybe some symptoms or not, I think it's, you know, it's an easy blood test and it's something that you wanna track, especially in the winter and get maybe a quality vitamin D supplement to help you get through the winter until you get some quality sun, at least in Chicago when, once we get into the, into the spring, summertime. So that's all I wanted to touch on today. Happy holidays. This is always a fun time of the year. Hopefully maybe you're traveling a bit so you can get some vitamin D. Don't be afraid to get out there and maybe that first day ease into the sun.
Brian (8m 20s):
But after that I wouldn't be too, I wouldn't go too crazy with the sunscreen. I mean obviously if you're in Mexico and stuff, it's easy to get burnt, so you gotta sort of be careful with that. But you wanna get it, especially on those big surface areas. And, you know, as I've, as I talked before, it plays, plays a huge role in helping a lot of function in the body and prevent a host of illnesses. So that's all I wanted to touch on today. Thank you so much for listening to the podcast and I look forward to talking to you on Friday with another great interview. Have a great holiday season and I'll talk to you soon. Thanks so much. Thanks for listening to the Get Lean Eat Clean Podcast.
Brian (9m 3s):
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 firstname.lastname@example.org for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.