Sun & Light Series: Part III - How to Use the Sun the Right Way

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Disclaimer: Not medical advice. The following information is for educational purposes only.

Part I - How Light Dictates The Way Our Bodies Function
Part II - Artificial Lights Are Destroying Our Eyes, Skin and Health
Part III - How to Use the Sun the Right Way

For decades, we’ve been told to fear the sun—cover up, avoid it, and slather on sunscreen. Yet, despite following this advice more than ever, skin cancer rates are soaring. What if the real problem isn’t the sun, but how we use (or avoid) it in our modern lives? In Part III of the Sun & Light Series, we’ll uncover how to use the sun appropriately — so you can enjoy all the benefits, without the burn or health risks.

(Missed earlier parts? Part I explains how light tells our bodies what to do, and Part II reveals how artificial lights silently harm our health.)

What Sunlight Really Does & the Dangers of Missing Out
Is The Sun Really the Enemy?
Sunlight: Rays That Repair, Rays That Damage
Why You Need a Little Sun Damage (Yes, Really)
Skin Cancer’s Real Cause
The Practical: How To Use the Sun the Right Way
Wrapping Up

What Sunlight Really Does & the Dangers of Missing Out

Are you tired all day? Getting sick often? Always hungry? You may be lacking sunlight. What most people think the sun does: ☀️ Produces Vitamin D

What the sun actually does:

☀️ Yes, it produces Vitamin D ⚡️ Boosts mitochondria energy: less fatigue 🍽 Fixes leptin signaling (fullness hormone): constant hunger & snack cravings = broken leptin 😊 Lifts mood & relaxation: serotonin, dopamine, beta-endorphins 🧠 Improves memory, focus, alertness 🛡 Strengthens immune system 🧬 Regulates hormones: testosterone, estrogen, progesterone, cortisol, melatonin, thyroid, insulin, growth hormone, pregnenolone, etc. ✨ Makes collagen for youthful skin 🏖 Builds tan and repairs skin 💪 Repairs muscles and deep tissue ❤️ Nitric oxide release: improves blood flow & heart health 🍬 Balances blood sugar 🚫 Lowers risk of 15+ cancers (see study) 🦴 Builds strong bones, hair, nails, joints ⏰ Sets circadian rhythm: better sleep and function of all systems ...and over 2,000+ other processes in the body. ⚠️ The Dangers Of Not Getting Enough Sunlight: Now that we understand the benefits of sunshine, let's take a look at the serious health risks from not getting enough sun. 1️⃣ Public Health Crisis:

Insufficient sun exposure is linked to higher risks of cancer, heart disease, diabetes, Alzheimer’s, autoimmune disease, asthma, and nearsightedness. (see study) ✍️ Note: Oral vitamin D supplements alone couldn't convincingly prevent these risks in trials. A pill simply cannot replace sunshine's full benefits.

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2️⃣ Higher Risk of Early Death:

Very low vitamin D levels nearly double the risk of premature death from all causes (see study)

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3️⃣ Avoiding the Sun Is as Harmful as Smoking:

A 20-year study of ~30,000 Swedish women found non-smokers who avoided the sun had an early death risk similar to smokers. (see study) Why is sunshine so vital? Because it's more than just vitamin D. ☀️ Nitric Oxide Release: Widens arteries, boosts blood flow, supports heart health. ☀️ Blood Sugar Balance: Helps regulate glucose levels. ☀️ Immune & Anti-Inflammatory: Strengthens defenses and reduces systemic inflammation. ☀️ Brain & Hormone Health: Supports cognitive function and regulates hormonal balance. ☀️ ...and much more! Every organ and system in the body requires sunshine to function optimally. When you don’t get enough sun, it sets off a domino effect — one thing breaks down, then another. Over years and decades, health issues pile up that most people never realize are linked to sunlight deficiency. And no... a vitamin D pill cannot replace the benefits of the sun.

Is The Sun Really the Enemy?

Nowadays, most people live almost entirely inside — spending 86.9% of their day indoors and only 7.6% outdoors (see study). For many, daily sun exposure is limited to a quick dash from the car to a building and back.

The logic around sun safety seems straightforward: less sun, more protection, less risk. Yet the data tells a different story. Let’s break down the surprising trends: 1. Sun exposure is decreasing (see study)

We’re spending less time outdoors than ever before.

2. Sunscreen use is increasing (see study)

More people are using sunscreen regularly.

3. Yet skin cancer (melanoma) rates are soaring (see study)

Skin cancer rates continue to climb. Source: stlouislipo.com

This doesn’t make any sense!

We’re getting less sun
Using more sunscreen
But skin cancer rates continue to skyrocket?!

To make things even more mind-boggling, take a look at this: Higher vitamin D = less skin cancer Lower vitamin D = more skin cancer There were zero cases of skin cancer in those with 50 ng/ml or more (see study)

Looking at these numbers, it’s hard not to wonder: is the sun really to blame, or is there something else we’re missing? Our ancestors spent most of their days outdoors, and heliotherapy clinics (where sunlight was used as medicine) were once common in many parts of the world. Yet skin cancer was rare and not part of public concern. So, what changed?

Patients receiving sunlight therapy on a hospital rooftop.

Dr. Auguste Rollier (center) overseeing heliotherapy treatment.

Children treated with sunlight in a clinical setting.

Sunlight: Rays That Repair, Rays That Damage

Depending on the time of the day, different rays of light appear which affect our skin and body differently.

Stressors: UVB, UVA, and blue light stress and cause moderate damage to skin, however they come with essential health benefits (see studies).
Regenerative: Red and Infrared (IR) light heals and rejuvenates skin (see study)

The sun’s daily schedule, from sunrise to sunset:

Regenerative Lights: During early morning (sunrise to UVA rise) and late evening (UVA set to sunset), the sunlight is primarily red and infrared light — this light repairs and protects your skin from UV damage. Note: If you miss this window, there’s still plenty of repair and protective light up until UVB rise/set. Early morning and late evening UVA is very weak.

Around sunrise/sunset: primarily regenerative wavelengths. Zero stressors. Credits: @BlueLightDiet

Red Light Therapy: If you can’t get outside during these times, a red light therapy device is a convenient alternative to get the benefits of regenerative lights (view good brands)

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Did you know? Morning sunlight (or red & IR light) preconditions and protects the skin against UV later in the day, offering protection equivalent to SPF-15 (see study)

Want to know the sun’s schedule for your area? Try these apps:

https://circadian.life
https://mycircadianapp.com

The sun’s schedule for Chiang Mai, Thailand on the circadian.life app

Stressor Lights: During the daytime, UVA, UVB, and blue light are present—peaking in intensity at solar noon. They stress and damage skin, but are vital for our health (vitamin D, hormone regulation, blood flow support, wakefulness, and more). In the next section, we’ll learn why this damage is a GOOD thing (read on — you don’t want to miss that)

Midday sun: more stressor lights than regenerative lights Credits: @Tristan Scott

Why You Need a Little Sun Damage (Yes, Really)

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What is Hormetic Stress? Hormetic stress is when your body faces a brief, intentional challenge — like a tough gym session, an ice bath, or a dose of midday UV from the sun. This kind of stress prompts your body to adapt and grow stronger.

Lifting weights: When you lift weights, you stress and cause tiny micro-tears in the muscles. This “damage” is essential — it’s what triggers your body to get stronger. Sunlight: UVB, UVA, and blue light stress your skin in a similar way, causing mild damage. This stress is a necessary signal for your body to adapt and build resilience. But stress is only half the story—it’s just the stimulus for growth.

Recovery is the other half. Muscles need rest and nourishment from food to repair and grow after a workout. In the same way, your skin needs red and infrared light to repair and adapt after UV exposure. Without this repair stage, you’re left with damage and no healing.

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Stress → stimulus to adapt
Repair → repairs damage, rebuilds back stronger
Adapt → Stronger skin/muscles can now tolerate more stress Rinse and repeat to build stronger muscles or healthier skin. This is how hormetic stress works.

This is the bigger picture that’s often overlooked. Most people — including many dermatologists, focus only on the stress and damage from the sun, missing the crucial role of repair and adaptation. This would be like claiming that weight lifting should be avoided due to the stress and damage on muscles! When you only look at the damage, you’re seeing only half the story.

Skin Cancer's Real Cause

Consider how most people use the sun nowadays:

Mostly indoor living, accumulating damage: Artificial lights and sunlight through glass both damage and weaken skin (link 1, link 2)
Peak UV exposure: Most people only go outside during midday, exposing fragile skin to the strongest UV — accumulating more damage, and missing out on the gentle, reparative light of morning and evening.
Sunny vacations: Going from almost no sun all year to hours of intense sunshine in a short period can cause major skin damage if your skin isn’t acclimated.

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Over years and decades, these habits lead to accumulated skin damage—wrinkles, sunspots, and eventually, skin cancer. The sun isn’t the problem — it’s how we use (or avoid) it.

Due to the complete misunderstanding of how the sun should be used as a hormetic stressor, we’ve been given guidelines that unfortunately increase our risk of skin cancer — avoid the sun, wear sunscreen, stay indoors. We build very little sun tolerance and develop extremely fragile skin.

This is my dear friend John — nicknamed Johnny Sunshine (he’s the original Qualitarian). Ever since he was 12, he’s made it a point to get outside and soak up the sun whenever he can. Now at 82, his skin still looks remarkably young and healthy, something that shouldn't be possible according to dermatologists and mainstream beliefs about the sun.

The Practical: How To Use the Sun the Right Way

Step 1. Precondition the skin with morning sun (sunrise → UVA/UVB rise) As we discussed earlier, morning sunlight preconditions skin so it can better handle UV rays later in the day. The protective effects matched that of SPF-15 (study 1, study 2). Every morning, make it a priority to get at least 10 minutes of morning sunshine (before UVB rises), or use a red light therapy device. Sunshine during this time will also help repair any UV damages from previous days. Step 2. Build tolerance with midday sun (UVB rise → UVB set) Once there’s UVB in the sky, get in the sun to create the stress stimulus, so your skin can adapt and build tolerance. Start with longer sessions earlier in the morning (before ~10am) and later in the evening (after ~2pm) when UV levels are weaker. Aim for at least 20 minutes in total during this period. This can be split up into small sessions throughout the day, when UVB is present. The closer it is to solar noon, the stronger the UV will be in your location (especially between ~11am - 1pm - depending on your location). Be careful during these times not to over-expose your skin beyond what it can currently handle.

Note: UV levels can be high or low, depending on clouds and time of the year. → You can track with this app UV Index (for iPhone / for Android)

Step 3. Repair with evening sunlight (UVA/UVB set → sunset) In the evening, once UVB sets, the light is regenerative. Any UVA still present is very weak. If you can wait until UVA sets, then there’s zero UV stressor and only regenerative lights remain. Use the sunlight during this time to repair your skin from the days UV stressors. Again, if you can’t get outside during this period, use a red light therapy device. Aim for at least 10 minutes of regenerative lights here. Step 4. Rinse and repeat Each time you go through the above cycle, your skin adapts and becomes a little bit stronger, being able to tolerate more sunshine. Even those with Fitzpatrick Type I skin who are very pale, are able to build their sun tolerance up to the point where they can safely handle longer periods of midday sun without burning. Building up tolerance should be done gradually, and responsibly. What if you accidentally get sunburnt? If you’ve accidentally overestimated your skins ability to tolerate the sun and get burnt, dedicate more time to the morning and evening sun, especially when no UVB or UVA is present (or use a red light therapy device). These regenerative lights heal and repair damage. Do this for several days post-burning. Note: Infrared light is invisible, so the human eye can’t see it. Even if it doesn’t look like there’s much sun rays getting onto your skin, there is.

Care Tips For Midday UV Exposure:

Listen to your Skin: If it starts to turn pink or feel tender, cover up or seek shade
Increase Tolerance Slowly: As your skin builds tolerance, a tan acts as your body’s natural sunscreen, providing about SPF 2–4 protection (see study). This allows you to gradually increase your time in both low and high UV periods.
Skip the Sunscreen: Sunscreen blocks UVA and UVB, preventing hormetic stress (which we talk about next) and all the health benefits. Instead, use an umbrella, hat, clothing, or shade. Note: In some situations, sunscreen may be necessary — choose a mineral-based zinc oxide option (for example: during a long midday hike when it’s too hot to cover up, and your skin cannot yet tolerate high UV for long).

Wrapping Up

It’s time we rethink the sun — not as the enemy, but as a vital part of our health that we’ve misunderstood. By rebuilding a healthy relationship with sunlight—gradually, intentionally, and with an understanding of both stress and recovery—you can protect your skin, boost your health, and reclaim the benefits our ancestors enjoyed. Remember:

Seek out gentle morning and evening sun for protection and repair.
Expose your skin to midday sun carefully, building tolerance over time.

The sun isn’t the problem. It’s time to step outside, reconnect, and use it the way nature intended. In Part IV, the final part of this series, we’ll look at how sunscreen and sunglasses impact our health more than most people realize.

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Sun & Light Series: Part I - How Light Dictates The Way Our Bodies Function