Your Health In Mind with Michael Storm and Dr. Dean Lloyd, October 21, 2026 Hour 1
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Show for 10-21-26 “Sun Activation and Fermented Foods (and Kim Chi, Sauerkraut etc..)
Heliotherapy is the therapeutic use of natural sunlight to treat medical conditions, such as psoriasis, eczema, and vitamin D deficiency. Sunlight activates biological processes through ultraviolet (UV) radiation—which triggers Vitamin D synthesis and nitric oxide release—and infrared light, which supports cellular and mitochondrial function.
How Sunlight Activates the Body
- Vitamin D Synthesis: UVB rays penetrate the skin and convert 7-dehydrocholesterol into previtamin D3, which the body turns into active vitamin D to build strong bones and support immune health.
On Vitamin D
One minute of full sun exposure on a large area of bare skin can produce roughly 500 to 1,000 IU of Vitamin D under optimal midday conditions. Exact amounts vary based on your skin pigmentation, the UV index, latitude, and the total surface area of exposed skin.
Key Factors That Change the Rate
• Skin Tone: Lighter skin absorbs UVB rays faster, producing Vitamin D more quickly, while darker skin needs longer exposure times to make the same amount.
• Exposed Surface Area: Wearing a swimsuit or shorts and a t-shirt generates far more Vitamin D per minute than only exposing your hands and face.
• Time and Season: Peak production happens between 10:00 AM and 3:00 PM during spring and summer when the UV index is 3 or higher.
• Geographical Latitude: Living far from the equator weakens UVB rays, meaning winter months may yield little to no natural production.
General Guidelines
• Total Daily Need: Most adults need about 600 to 800 IU of Vitamin D per day from all sources.
• Overexposure Risk: Your body stops making extra Vitamin D and starts breaking it down if you stay in the sun too long, preventing natural overdose, though sunburn risk still increases.
• For more details on daily requirements and safe outdoor timing, check the guides on Healthline or Examine.
If you’d like, let me know:
• Your skin type or tone
• Your current location or city
• Whether you are trying to calculate daily requirements or track a deficiency
I can give you a better estimate of how much time you actually need outdoors.
UCLA Health
Ask the Doctors – How much sunshine do I need for enough vitamin D? | UCLA Health
Vitamin D Production Variables: Skin pigmentation, age (decreased production in over 70), latitude, time of day, season, clothing amount, and sunscreen use (SPF…
Overcoming MS
UV Index Calculator – How much sunlight you need for Vitamin D
Sun Exposure Guidelines: UV index determines required midday time for vitamin D production (Index 5 needs 15-20 mins, Index 7 needs 10-15 mins, Index 14 needs 5…
National Institutes of Health (NIH) | (.gov)
Estimation of exposure durations for vitamin D production and sunburn risk in Switzerland
Objective: Quantify solar UV exposure durations required for 1000 IU vitamin D synthesis versus sunburn risk in Switzerland using 2005-2017 meteorological data …
Healthline
How to Safely Get Vitamin D From Sunlight – Healthline
Nov 26, 2024 — Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get between 4 and 15 minutes of midday sunlight, …
Examine.com
How much sun do I need for vitamin D production? – Examine
Sun Exposure: 5 to 30 minutes of unprotected midday exposure to hands, face, and arms most days of the week maintains adequate vitamin D levels. Influencing.
- Nitric Oxide Release: UVA exposure prompts the skin to release nitric oxide into the blood stream, helping lower blood pressure and improve heart health.
- Mitochondrial Activation: Long-wavelength infrared light from the sun reaches deep into tissues to stimulate cellular energy production.
- Circadian Rhythm Regulation: Morning and daytime light exposure sets the body’s master clock, improving alertness during the day and melatonin production at night.
Common Therapeutic Uses
- Skin Conditions: Small, controlled doses of UV rays reduce inflammation and slow skin cell growth in conditions like psoriasis and atopic dermatitis.
- Mood and Mental Health: Natural daylight helps ease symptoms of seasonal affective disorder (SAD) and general mood disorders.
Safety and Best Practices
- Short Exposures: Aim for 10 to 20 minutes of unprotected sun exposure on large areas of skin (like arms or legs) before your skin turns pink.
- Timing Matters: Use early morning or late afternoon sunlight to avoid the most intense UV radiation that causes sunburns and skin damage.
- Avoid Burning: Controlled, incremental exposure is helpful, whereas sunburns increase the risk of skin cancer and premature aging.
If you’d like, let me know:
- What specific health condition or goal you are looking to address with sunlight
- Your typical daily sun exposure level
I can share more targeted guidelines or safe timing recommendations.
Vitamin D is a fat-soluble nutrient and hormone that primarily helps your body absorb calcium and phosphorus to build and maintain strong bones and teeth. It also supports immune function, muscle strength, nerve signaling, and mood regulation.
Core Functions
• Bone Health: Promotes calcium and phosphorus absorption in the gut, preventing soft or brittle bones like rickets in children and osteomalacia or osteoporosis in adults.
• Immune Support: Helps white blood cells fight infections and manage inflammation through antimicrobial peptides.
• Muscle & Nerve Function: Aids physical coordination, strength, and reduces the risk of falls in older adults.
• Mood Regulation: Influences brain cell function and helps reduce the risk of low mood or seasonal depression.
Common Sources
• Sunlight: Your skin creates Vitamin D3 when exposed to direct ultraviolet (UV) rays.
• Diet: Found naturally in fatty fish (salmon, mackerel, sardines), egg yolks, and liver, and added to fortified foods like milk and cereal according to the Mayo Clinic Guide.
• Supplements: Available as D2 (plant-derived) or D3 (animal-derived) to correct deficiencies confirmed via a blood test.
Would you like to know the recommended daily intake for your age group, or are you checking because you are experiencing symptoms of deficiency?
Cleveland Clinic
Vitamin D Deficiency: Causes, Symptoms & Treatment
Definition & Importance: Vitamin D deficiency impairs calcium/phosphorus absorption, causing hypocalcemia, secondary hyperparathyroidism, bone demineralization,
Mayo Clinic
Vitamin D – Mayo Clinic
Function: Essential for calcium absorption, bone health, immunity, muscle, and brain cell function. Sources: Fortified milk/cereals, fish (salmon, mackerel, sar…
Columbia University Irving Medical Center
What’s the Deal with Vitamin D?
Endocrinologist John Bilezikian, MD, answered common questions about vitamin D to explain what it can and cannot do. * What is vitamin D? Vitamin D, like all vi…
National Institutes of Health (NIH) | (.gov)
Vitamin D – Health Professional Fact Sheet
Function: Fat-soluble vitamin synthesized via skin UV exposure or obtained from foods/supplements; requires two hydroxylations (liver then kidney) to active cal…
MedlinePlus (.gov)
Vitamin D Test: MedlinePlus Medical Test
A vitamin D test measures the levels of vitamin D in your blood. Vitamin D helps your body absorb calcium to build healthy bones and teeth. It also helps keep y…
UnitedHealthcare
Vitamin D benefits | UnitedHealthcare
Protects oral health. Did you know your teeth need calcium just like your bones? Vitamin D keeps your teeth and gums healthy by helping them absorb calcium
With a little help from AI
Fermented kimchi is a nutrient-dense traditional Korean dish packed with live probiotics, dietary fiber, vitamins, and active compounds that support digestion and overall wellness.
Main Health Benefits •
Supports Gut Health:
Rich in Lactobacillus and other lactic acid bacteria, kimchi adds friendly microbes to your digestive tract, increases microbial diversity, and helps ease conditions like irritable bowel syndrome (IBS). • Boosts Immune Function: Probiotics and high amounts of vitamin C in kimchi help strengthen immune cell communication and defend against harmful pathogens. • Reduces Inflammation: Active compounds like HDMPPA found in kimchi help fight chronic inflammation linked to metabolic syndrome and gut issues. • Promotes Heart Health: Regular consumption may help manage cholesterol levels, improve fasting blood sugar, and prevent the narrowing of arteries. • Aids Weight Management: Low in calories (about 23 calories per cup) and high in fiber, kimchi helps increase satiety and supports a healthy gut microbiome associated with lower obesity risk. • Supplies Key Nutrients: It provides a rich source of vitamins A, B6, C, and K, plus iron, calcium, and potassium. Things to Keep in Mind • Sodium Content: Kimchi is naturally high in sodium, which should be monitored if you have high blood pressure.
Live vs. Pasteurized:
To get the probiotic benefits, look for unpasteurized, refrigerated products that contain live active cultures (rather than shelf-stable or vinegar-based pickles) as outlined by the American Medical Association
Fermented sauerkraut is good for you because it is packed with probiotics, fiber, and essential nutrients like vitamins C and K2, which protect intestinal cells and support digestion.
Key Health Benefits • Improves Digestion: Live probiotic bacteria support a healthy gut microbiome, while natural enzymes help break down food and nutrients for easier absorption. •
Protects Gut Integrity: Research from UC Davis shows that fermented sauerkraut protects intestinal cells from inflammation-related damage better than raw cabbage or brine alone. • Boosts Immune Health: A large portion of the immune system lives in the gut; the probiotics, vitamin C, and iron in sauerkraut help block harmful bacteria and support antibody production. •
Supports Bone and Heart Health: It is a strong vegetarian source of vitamin K2, which activates proteins that direct calcium into bones rather than arteries. •
Aids Weight Management: With only about 27 calories per cup and high fiber content, it helps you feel full while adding low-calorie bulk to meals. How to Choose the Right Sauerkraut • Go Raw and Refrigerated: Look for unpasteurized, live-culture sauerkraut in the refrigerated section. Shelf-stable or canned varieties are usually heat-treated or made with vinegar, which destroys the beneficial live microbes. •
Check the Ingredients: True lacto-fermented sauerkraut should only list cabbage and salt (no vinegar, sugar, or artificial preservatives). • Watch the Sodium: Fermentation requires salt, so it can be high in sodium; keep this in mind if you have high blood pressure or kidney disease.
Making sauerkraut
Ingredients and Tools • Cabbage: 1 medium head (about 2 pounds or 1,000 grams) of green or red cabbage. • Salt: 20 grams (about 1 heaping tablespoon or 2% of the cabbage’s total weight) of kosher or sea salt. • Optional Add-ins: 1 teaspoon of caraway seeds, mustard seeds, or grated carrots. •
Equipment: A clean glass mason jar, a smaller jar or fermentation weight to keep things submerged, and a lid.
Step-by-Step Instructions • Prep the cabbage: Remove the outer leaves (save one whole leaf) and cut out the tough core. Slice the rest of the cabbage into very thin shreds. • Weigh and salt: Weigh your shredded cabbage in grams and multiply by 0.02 to get your exact salt amount in grams (roughly 20g of salt per 1,000g of cabbage). Place the cabbage in a large bowl and sprinkle the salt over it. • Massage the mix: Use your hands to firmly squeeze and massage the salt into the cabbage for 5 to 10 minutes until it breaks down and releases a pool of liquid juice. Mix in any optional seeds or spices now. • Pack the jar: Transfer the cabbage and all its liquid into your clean glass jar. Press down firmly with your fist or a tamper so the juices rise up and completely submerge the cabbage. • Weigh it down: Fold or cut your saved whole cabbage leaf to fit on top of the shredded mix, then place a small fermentation weight or a tiny clean jar on top to keep the solids under the brine. Leave an inch of empty space at the top of the jar. • Ferment: Seal the jar loosely or use an airlock lid. Keep it at room temperature (65–72°F) out of direct sunlight for 1 to 3 weeks. If using a standard lid, open (“burp”) it once daily to release built-up gas. • Store: Taste the sauerkraut after 1 week. When it reaches your preferred sourness, screw the lid on tight and move it to the refrigerator to slow down fermentation, where it keeps for several months.
Hummmmmmmin
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