Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
12 Nov

How to Engineer a Successful Day of Sunbathing

SunbathingLast week, I walked you through the typical day of someone pulling out all the stops in the pursuit of a perfect night’s sleep. Today, I’m going to show you how to optimize the pursuit of another vital factor in our health: sun exposure. Unlike sleep, too much sunlight can hurt you if given enough time and the improper context. As much as we like to chuckle at the people scurrying for the shadows at the first hint of UV, and those that slather on 100 SPF sunblock at 5 PM, taking certain precautions and getting correct dosage is crucial. This is something I have to be particularly mindful of here in sunny southern California.

When we sunbathe, we’re trying to do several things at once. We want the vitamin D and all the other sunlight-related metabolites our bodies produce in response to UV-rays. Our eyes want the brilliant natural light to get our circadian rhythms aligned. The melanin-deficient among us often want to obtain and maintain a nice healthy tan. And we want to accomplish all these goals without damaging our skin and our DNA. This is crucial, because, except for white-skinned youngsters who don’t use sunscreen in the summer, most people are simply not getting enough vitamin D (via sunlight or supplementation).

So, what does your day look like?

You awake after the greatest sleep of your life, having gone to bed at the appropriate time. This is essential for successful, safe sunbathing, since our ability to repair UV-derived damage depends on a well-functioning circadian rhythm. If you didn’t sleep well or are running on a chronic sleep deficit, you may want to hold off on the sunbathing until you get your sleep in order as your skin won’t recover as well.

If you eat breakfast, you lay out an impressive spread of smoked wild salmon (or krill smoothie) and pastured eggs in butter. The salmon has astaxanthin, a photoprotective compound, as well as EPA and DHA, which have been linked to UV-protection. Omega-6 levels were linked to worse UV-protection in that same study, and pastured eggs have a better omega-3:omega-6 ratio than normal eggs. The butter is a good source of saturated fat, which offers more protection against sun damage than polyunsaturated fat.

You enjoy a large cup of coffee or a mug of good green tea (or both). Consumption of both coffee and green tea have been shown to increase UV-protection, probably due to both the caffeine content and the phytochemicals present in tea and coffee. Throw some pastured cream in that coffee for good measure if you have it.

You consider going out to sunbathe at midmorning when the sun is aslant, because as “everyone knows” the safest times to sunbathe are in the morning and late afternoon – anytime you can avoid the mighty and terrible midday sun. Luckily, you catch yourself and remember that UVA is highest in the morning and late afternoon, while UVB is lowest (nonexistent, even). Why is this a problem?

  • UVA penetrates skin rather deeply, passes through clouds, window panes, water, and ozone, and has been implicated in melanoma (the most serious and deadly kind of skin cancer) and DNA damage (PDF). And it doesn’t even make vitamin D.
  • Not only does UVA provide no vitamin D, it actually breaks down vitamin D by binding to the vitamin D receptor. Combined with UVB exposure, this is probably a mechanism for vitamin D regulation, but without the UVB, you’re just losing vitamin D.
  • UVA does not readily burn you, so you have no indication if you’re getting too much like you do with UVB.
  • We’re meant to get a balance of UVA and UVB together.

If you only have the morning (or late afternoon) available, go out and get sun anyway; some is better than none. The light exposure is important for your circadian rhythm, too.

For lunch, you enjoy a Big Ass Salad with a dressing made from something rich in monounsaturated fats, like olive oil or macadamia nut oil. MUFAs aren’t just oxidatively stable. They (or at least oleic acid) are also a precursor to oleamide, a sleep-inducing endogenous compound that may offer protection against the metastasis of melanoma cells. All the phytonutrients from the vegetables can’t hurt, either.

You grab that nice red you’ve been holding onto and slip it into your beach bag. Nothing like a glass of zin as you bask in the sun, plus the proanthocyanidines from grape seeds (which show up in red wine) offer photoprotection.

You nearly forget to pack a bar of really good, really dark chocolate with 85% cacao. Dark chocolate is rich in stable saturated fat while providing flavanols that help against UV damage. Note that the best quality chocolate with the highest cacao content will have the most protective flavanols.

It’s now right around noon, and the midday sun is directly overhead, your shadow nonexistent. It’s time to get some sun. UVB exposure, and thus vitamin D production, is at its peak (PDF). UVB burns, but it also tans (thus giving warning), and it doesn’t penetrate deep enough into the epidermis to trigger melanoma. At noon, you’re getting both UVB and UVA. UVB counteracts the UVA damage; UVA keeps the vitamin D synthesis from getting out of hand. If we upset the balance and get too much UVA without enough UVB, melanoma may result.

Now, before you go out, let’s figure how much time you need to spend. How much sun time you require for optimal vitamin D production depends on a few variables.

If you’re young, lean, and light-skinned, ten to fifteen minutes should be enough for vitamin D.

If you’re elderly, your skin probably doesn’t synthesize as much vitamin D in response to sunlight. You may need more time.

If you’re dark skinned, you need more time in the sun to make vitamin D. Those living in northern (or far southern) climes may need to supplement vitamin D to meet their requirements, as their ancestors likely evolved in warmer, more tropical climates with more intense sunlight.

If you’re obese, you won’t make and absorb as much vitamin D in response to UVB.

According to the Vitamin D council (link above), these groups may need about three times more sun exposure to hit regular vitamin D levels.

Information and plan in hand, you take a furtive glance around and remove as many articles of clothing as possible. Remove all your clothes if possible to increase exposure. Men, open your legs, prop a leg up on a chair while gazing off into the distance, or practice handstand splits – legend has it that exposing your testicles to the midday sun can actually increase testosterone levels. Maybe it’s the UV-B increasing localized vitamin D biosynthesis increasing testosterone production. Or maybe it’s the freedom, the sway, the breeze. Either way, I know I saw a link to the research previously. I’ll try to dig it up.

You lie down on the ground to optimize UVB exposure. Remember, part of the reason why we took over this world is our obligate bipedalism, which allowed us to move around without receiving the full brunt of the harsh African sun (it also explains why we evolved the fedora).

You stay in the sun until it stops feeling good. When the warmth turns to heat, you remove yourself. When basking turns to cringing, you get out of there or put some clothes on. When you can feel your skin burning, you’re too late. You won’t die or get cancer tomorrow because of it, but next time, get out before you reach that point. That burns are unhealthy is one of the things CW gets right.

If you want to stay out in the sun, put on some clothing or use a quality broad-spectrum sunblock (that blocks both UVA and UVB). Browse this post for non-toxic, full-spectrum options.

If you’re still around when late afternoon hits, you hightail it out of there or cover up. As the sun dips toward the horizon, UVB is waning and UVA remains. You don’t need any more UVA. U’VAd-enough! Get it? (Sorry.)

For dinner, you eat some Primal chili, or something else with cooked tomatoes, canned tomatoes, or tomato paste. The lycopene (which is far higher in cooked tomato products) will offer photoprotection. Insider tip: add a bar of dark chocolate to the chili just before serving for improved taste and UV protection.

Have some yogurt and berries for dessert. Apart from being a delicious treat, this is also a functional dessert that provides a specific probiotic – Lactobacillus reuteri – shown to increase vitamin D levels by almost 15 ng/mL in humans under controlled conditions (PDF). Even if you didn’t get enough UVB, keeping your gut healthy and colonized by specific probiotics will optimize your ability to synthesize vitamin D.

You’re sleepy, in a good way – sunbathing’ll do that to you – and you find yourself nodding off a bit earlier than usual. With more good weather forecast for tomorrow and a beach barbecue planned, you turn in for the night to ensure another night of excellent sleep and even better photoprotection.

As there are genetic components to sun resistance, this isn’t foolproof. But clearly, getting some sun is better than avoiding it altogether. If you’re going to get some sun, you want to stack the deck in your favor, and you could do a whole lot worse than a day like this.

Thanks for reading, folks. What did I miss?

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. “Thanks for reading, folks. What did I miss?”

    You missed Step 1: Ensure you’re not currently in the UK.

    Stevemid wrote on November 12th, 2013
    • Or in northern Germany! I can’t remember the last time I “witnessed” the sun.

      Rebecca wrote on November 12th, 2013
      • Or in central Germany for that matter. Gotta move sometime in the next 2-3 decades.

        johnnyboy wrote on November 12th, 2013
      • I am from Florida and currently studying in Germany . . . number one thing I miss is sunlight!

        Sunny wrote on November 12th, 2013
        • There has to be some sun in England.
          George Harrison: Here comes the sun, da da da da da

          Nocona wrote on November 12th, 2013
        • Nocona, I’m certain that song was from the one and only time it came out!

          Kevin wrote on November 13th, 2013
    • +1!

      Over here in Wales we often forget the sun even exists 😉

      Tom wrote on November 12th, 2013
    • Oh ye southeners in your balmy climate. Here in the Northern Finland we are about to enter polar night and will see sun again in a month or two…

      Antti wrote on November 12th, 2013
      • Let the sun shine in in a couple of months!!!

        Donna wrote on November 12th, 2013
      • I really feel for you. i can’t imagine surviving that. Do you hibernate? I think I would…

        MarielleGO wrote on November 12th, 2013
    • And I thought it was bad in Atlanta, Georgia in the winter …. I feel for y’all.

      Dirk T wrote on November 12th, 2013
      • C’mon, bro. Atlanta? Winter isn’t always a picnic in Georgia but even if you’ve never lived anywhere else, did you really think it was all that bad?

        bigmyc wrote on April 28th, 2016
    • or Holland!

      MarielleGO wrote on November 12th, 2013
      • I guess all of us northern Europeans will have to stock up on pickled herring and smoked salmon to survive our sun-less winter existence….

        Rebecca wrote on November 12th, 2013
      • True, Marielle. I already miss my tan. Can’t sunbathe when there’s frost on the windows, even if the sun is out. :(

        The_Introvert_Huntress wrote on November 13th, 2013
        • Hmm.. Apparently I replied to Rebbeca by accident. Obviously I meant to reply to Marielle. :)

          The_Introvert_Huntress wrote on November 13th, 2013
  2. I love my vitamin D – especially during the winter months. I believe there’s a strong connection to the lack of it and increase in flu. I work in a hospital so getting outside for 30 minutes to sit in the sun is essential for me during my lunch break so I can get away from the artificial light.

    Matt wrote on November 12th, 2013
  3. ahhh makes me miss summer already. this morning I woke up to see snow on the ground (I’m a Midwesterner).

    Erin wrote on November 12th, 2013
  4. Yeah I’m in MN and can barely stand having even my face uncovered. 12 degrees this morning. Supplements for me, unfortunately :(

    Jacki C. wrote on November 12th, 2013
  5. hehe! Yep I’m in Scotland! Inside writing a PhD thesis. Despite this, I’m still inspired so I’m off outside after reading this (possibly wearing my ski gear though, as it’s cold and starting to get dark!)

    Laura Spoor wrote on November 12th, 2013
  6. I’ll add to the Midwestern Blues … windchill of 10 degrees and snow on the ground here in Iowa. But the sun is shining brilliantly in a gorgeous blue sky, so I’ll let the my cheeks and nose soak up some of that lovely sunshine!

    Lauryn wrote on November 12th, 2013
    • Yay for fellow primal Iowan…I wasn’t sure any of them existed :)

      CP wrote on November 13th, 2013
  7. What timing! I just came inside from sunbathing. I live in the upstate of South Carolina, and it’s a beautiful Fall day here. It’s sunny and warm with a bright blue sky. There’s a cold front coming, and the temperature is supposed to be in the 20s tonight. There’s even snow in the forecast for tonight for the mountains of western North Carolina. So I thought I’d take advantage of this opportunity. It’s so warm right now that I was able to go outside with a just a pair of shorts on. I may not be able to sunbathe again until next Spring.

    Tim wrote on November 12th, 2013
  8. Southern California blond/blue-eyed Swede reporting in. It’s odd how eating enough salmon and other primal foods I don’t burn or even really tan as much as I used to. I kind of feel relatively immune to the sun now. Even if I do burn the burn never lasts very long and isn’t quite as severe as it used to be.

    I suppose being a So Cal guy, you should write about this in the months when the rest of the world feels safe to go outside without their insulating layers but we on the coast are looking at the gloom of fog. I don’t think anybody but other So Cal coastal people feel the same sense of the weather finally getting really good that we do.

    Diane wrote on November 12th, 2013
  9. Mark, you are torturing me!! Do you realize the sun is setting at about 5:00pm where I live? I am riding my bike home from work in the dark. Add to the fact that it is freezing outside, I don’t think I’ll be taking off any clothes in the noon day sun soon.

    Can you write a post for how to get sun through the winter?

    Peggy wrote on November 12th, 2013
    • I agree! haha I drive to work at 8 am and the sun is just barely coming up. I get off at 5.30 and it’s been gone for about 45 minutes already. Not to mention we’re losing about 7 minutes a day, and that’ll increase until the solstice (I’m in Anchorage, AK).

      I do manage to get outside during my lunch hour for a walk to the grocery store, but seeing how it’s 30 degrees or less most days I’m not getting much sun exposure, save for my barely uncovered face.

      Stacie wrote on November 12th, 2013
      • I live in south central NJ (Camden Co.) and won’t see any B rays until 20 March, the stolstice.

        Fred Timm wrote on November 12th, 2013
    • I second your sentiment.

      Mark, it seems like subtle mockery of all the people living in northern hemisphere temperate climates to give advice on sunbathing in the middle of Movember (not a typo).

      I’m from Germany currently living in northern England. I think it wasn’t below zero (°C) yet, but it’s getting close… I’ve recently started the Vitamin D supplementation.

      Chris wrote on November 13th, 2013
  10. Glad to know my naked midday handstand splits are contributing to my health! I was just doing them to annoy the neighbors…

    Tom B-D wrote on November 12th, 2013
  11. Haha new zealand here… its bit cold today so not in the shorts… but we nearly hit summer… sun coming up as I get to work at 5.30…

    sarah wrote on November 12th, 2013
  12. And if you are lying on the grass, dirt or concrete without a towel you are grounding yourself too. its all good.

    mims wrote on November 12th, 2013
  13. Mark, thanks for the detailed info although I’m having trouble reading the entire post because the mid-day sun here in So. Cal is causing too much glare and I keep dripping water onto my Kindle after I get out of the pool. I’m trying to keep up a good attitude but sometimes it’s tough, ya’ know?

    Jeff F. wrote on November 12th, 2013
    • +1

      johnnyboy wrote on November 12th, 2013
    • I am also having trouble reading this post, my view is blocked by 25 young women in bikinis. Whatever, I’ll read when the sun goes down…there are perfect peeling knee slappers that need to be surfed right now!

      Sent from Southern California

      Taylor Rearick wrote on November 12th, 2013
  14. Great post to plan my family summer vacations in January (southern hemisphere): don’t forget the chocolate!

    Veronica Lencinas wrote on November 12th, 2013
  15. My area’s vitamin D window has closed (Neb.) and it’s 13 degrees here — but I will remember this for when it reopens, though! Nice to know that sunbathing at noon is the best time!

    katieCHI wrote on November 12th, 2013
    • Check the website that has the angle of the Sun, it has to be above 50 degrees
      in my area best time is between 20 Mar and 20 Sep 10:00 and 14:00 hrs.

      Fred Timm wrote on November 12th, 2013
    • Nebraska? Me too!!!

      Hope wrote on November 16th, 2013
  16. Have fun with your naked splits, Mark. It’s going to be 8°F and bitingly windy, but hey at least the sun’s up so the bridge of my nose may get a little vitamin D as I walk around wrapped up more than a Saudi.

    Miryem wrote on November 12th, 2013
  17. Hi Mark! Have you researched much about Vitamin D absorption? I thought you might want to add that you shouldn’t shower with soap for awhile after sun exposure, because Vit D takes quite some time to absorb into the skin…I’m not sure exactly how long it takes, maybe a day or two? Do you know?

    Terran wrote on November 12th, 2013
    • I’m under the impression that cholcalciferol (Vit. D3) was synthesized from cholesterol in the skin via a chain of chemical reactions caused/enabled by photons with the energy corresponding to UVB light.
      That is, it’s my understanding that we don’t absorb Vit. D, we make it — and that while exposed to the light, not after.

      Bill C wrote on November 12th, 2013
      • Bill-I’m aware that we synthesize Vit D from cholesterol, but I thought the reaction occurred on the surface of the skin and therefore the vitamin still had to be absorbed into the body…?

        Terran wrote on November 12th, 2013
        • The outer surface of your skin is predominantly dead, as I understand. I doubt our body I’d doing much of anything among dead cells.

          Sam wrote on November 12th, 2013
        • Vit D is produced in the 2 (of 5 total) innermost layers of the epidermis, which is the “top” of our skin.

          Bill H. wrote on November 13th, 2013
    • Can someone on this site speak to this question? I’ve read similar advice on another site about not washing for 1-2 days so the Vit D precursors are adsorbed into the blood, but can’t find any scientific references. Thanks.

      Bill H. wrote on November 13th, 2013
  18. I’m from Australia originally and we were basically taught to treat the sun as an enemy. Avoid it at all costs. There was a “Slip, Slop, Slap” public slogan when I was growing up – “Slip on a shirt, slop on some sunscreen and slap on a hat”. It’s only now at the age of 50 that I’ve realized that the sun is a natural and necessary part of life. I’m enjoying some sunshine every day (hopefully) now and I’m happy for it. I’m so glad not to be putting all those nasty artificial chemicals on my skin via the sunscreen (which I now only use in times of high exposure).

    Peter Whiting wrote on November 12th, 2013
    • Me too… Im in my 40s and my mum died of skin cancer, and was a big advocate of slip slop slap… the thing is she never went out in the sun, wore driving gloves, sunscreen, long sleeved shirts, massive floppy hats and avoided sun at all costs… I still remember having sun cream in a jar applied to me as a small child back in the early 70s and it stinging really really badly… but I was held down while it was slathered on… I now live on the sunshine coast, and Ive never felt more liberated then when I go out to my pool at midday and lay in the sun… I just wish my mother was alive to see it…

      Jane Britton wrote on November 12th, 2013
  19. Great article!
    Mark, or anyone else from you knowledgeable lot- does anyone have any advice or know of anywhere I can find non CW/primal advice regarding sun exposure when pregnant?
    I’m off to St Lucia for a baby moon in 3 weeks. Already got my non toxic sun cream bought and packed but keen to know how much sun I should/can have. Any advice would be massively appreciated! Thanks all

    MrsVB wrote on November 12th, 2013
  20. Great post! Keeping vitamin A levels in check is essential as well. UV radiation can cause a functional vitamin A deficiency in human skin. Loading up on vitamin A rich foods beforehand (liver), or applying topical retinol may alleviate the problem.

    Science Daily wrote about this:

    Adam wrote on November 12th, 2013
  21. What about 1-3 hour sun exposure on the face/neck most days? Would that be enough Vitamin D?

    Colleen wrote on November 12th, 2013
  22. Here we have no problems with the excessive sun a good 8 months out of the year. Including now. Parkas are great in blocking the UVA and UVBs and any other stuff sun attempts to get through the blizzards.

    leida wrote on November 12th, 2013
  23. Will use of sunglasses affect any of this? Someone once told me that when one wears sunglasses, the eyes can’t tell the body how sunny it is and the skin is more likely to get burned. I gave up sunglasses and have not gotten burned, but also eat paleo. Any thoughts?

    River wrote on November 12th, 2013
  24. Seriously, do you want us to get depressed!!!!
    It;s the bloody beginning of winter here! For the last two weeks it has been so dark outside that I wonder if the sun suddenly collapsed. Not to mention the first night of frost we had here…

    I’m already longing for the sun and I am sinking into depression.
    Mark, please.. as a companion to this post, do one on how to survive the winter depression?

    MarielleGO wrote on November 12th, 2013
    • Agreed! I always get gloomy/depressed this time of year, and it’s been pretty consistent since I moved to Alaska.

      Personally, I’ve found being primal to help already, but I still had a bit of that depressed feeling as winter came around the corner. Exercise helps too, but man, lack of sun (especially after the glorious summer we had!) really puts a damper on the beginning of this season. My advice? Find something you enjoy doing outdoors to help you through winter. I started cross country skiing, and the combination of at least seeing the sun here and there, the exercise, and being in nature always put me in a good mood. Hope that helps you!

      Stacie wrote on November 12th, 2013
    • My idea is to come home and turn on as many lights in your house as possible. That helps me to stay awake until at least 8PM, otherwise my body would like to pass out about 6:30PM since it’s been dark for so long. Of course, if that happened I’d wake up about 9PM unable to go back to sleep. OH well, winter, the older I get the shorter it is.

      2Rae wrote on November 12th, 2013
  25. I miss my lunch outside with my bare feet on the ground, soaking up the sun. We had a fabulous summer here in NW Oregon but it’s all cloudy and cold now so I will have to wait until it clears up.
    During the days by the pool I would sit out midday and then move to the shade when it got later. Worked very well, no burns for me.

    2Rae wrote on November 12th, 2013
  26. Cold here in central Illinois, too – snow on the ground this morning, high of 32. However, the sun is shining and I was determined to get out for a walk at lunchtime today. Not sure how much sun I soaked up all bundled up, but my face and head were exposed, so it’s got to be worth something.

    I’m determined to continue hiking this winter, even in the snow. I have too much energy to be cooped up inside for the next 4-6 months.

    Kelly wrote on November 12th, 2013
  27. Whelp, I’m over here in New Zealand and it’s getting into Summer. Since we have a particularly thin ozone over here, the period of time it takes to get that burning feeling in the sun is about 5 minutes, sometimes less. My boyfriend recently took a trip to Europe (it was Summer), and didn’t use any sunscreen, but spent almost all day out in the sun. He didn’t even get burnt! Does anyone have any advice about getting safe sun in my particular geographical location?

    Danae wrote on November 12th, 2013
    • I would be interested in hearing about this too, also from New Zealand and a red head… those two don’t go well together.

      Lucy wrote on November 25th, 2013
  28. Please remember that altitude can have an effect on burning. Mark is writing about sea level. I live a mile high and can burn in very little time. My face can burn in 10 minutes especially if there is snow reflection – I never ski! So watch out if you are fair skinned and at high altitude. My son received 2 2nd degree burns on his back before he finally took my advice on sunscreen. He now lives at sea level. Thank goodness for supplements.

    Deanine wrote on November 12th, 2013
  29. Mark,
    Please write a post on how we can obtain vitamin D during the winter. I live in the mid south so I don’t have it too bad, but I can definetly tell a difference in my mood once the time changes and I am not able to get outside as much. I would also like to know if anyone else notices a correlation between eating grass fed meat and not burning. I literally wore no sunscreen this past summer and didn’t burn once. I wasn’t at the beach, but at my neighbors pool daily. I also noticed I didn’t have to reapply sunscreen to my children either. They never burned. This is the first summer we switched our meat to pastured/grass fed. Anyone else notice this?

    Pdawg wrote on November 12th, 2013
  30. This is pretty much how my days go in the summertime. Work in the AM, sunbathe around noon, then grab lunch and go back to work. Ah, the joys of working from home. Thanks for justifying my routine.

    I find this bit funny: “and pastured eggs have a better omega-3:omega-6 ratio than normal eggs”. As if pastured wasn’t “normal”. 😀

    Kim wrote on November 12th, 2013
  31. Ha! Posted on the first day of snow in western Pennslyvania.

    swuk wrote on November 12th, 2013
  32. Great post for our climate here in Perth, Western Australia. 32-42 degrees celsius every day for the next 4 months (90-107 degrees Fahrenheit). Bring it on!

    Jenny wrote on November 12th, 2013
  33. I work outside from sun up till 4pm through winter, spring and summer – so now when my boss finds me running naked around the orchard with a red wine in hand I’ll have the perfect excuse!

    Julia wrote on November 12th, 2013
  34. I agree with all who find the timing of this post a bit weird :)

    Mark – as for what you have missed, I believe I heard/read somewhere that calcium is crucial for vitamin D synthesis and thus for avoiding burns. (chole-CALCI-ferol, right?)

    Thus, eggshells or other supplements may be a good idea for breakfast.

    JohanKarl wrote on November 12th, 2013
  35. Aargh!! It’s hard to imagine sunbathing when I am sitting here shivering in the UK with a frost outside. Brr!!

    Christine wrote on November 13th, 2013
  36. Nice post! I live in Olympia, Washington where the slant of the sun is too low from mid-September until mid-April to make vitamin D. Luckily there is lots of salmon to eat, I wish I could love herring like my Sweedish ancestors. I miss the sun so much this time of year and I feel like I’m slipping into a hibernation mode, which would be fine if my family and employer would be OK with me doing 1/2 the amount they expect of me. In summer I can go all day, 16 hours, but am ready to sleep after about 8 in winter. Any primal info about that? Anyway, since we do live in the modern world we are spending the week in Cozumel to get our sun fix before the ski season starts!

    Kristina wrote on November 13th, 2013

Leave a Reply

If you'd like to add an avatar to all of your comments click here!

© 2016 Mark's Daily Apple

Subscribe to the Newsletter and Get a Free Copy
of Mark Sisson's Fitness eBook and more!