There's something I've
become increasing aware of
00:00:05.53\00:00:09.40
humanity's intimate
relationship with nature.
00:00:09.44\00:00:12.27
It's sad to say, many of
us have lost touch with this
00:00:12.31\00:00:15.31
connection. Think about it,
our body literally translates
00:00:15.34\00:00:19.21
light rays, sound
waves, electrical waves, ions,
00:00:19.25\00:00:22.48
food molecules into us.
00:00:22.52\00:00:24.55
They influence everybody
function, become a part of our
00:00:24.59\00:00:28.72
very being John Muir is the
great naturalist and explorer
00:00:28.76\00:00:32.36
known for helping Yosemite
becoming a National Park.
00:00:32.39\00:00:34.83
He understood this connect
between nature and humanity
00:00:34.86\00:00:38.17
and he said, The sun
shines not on us but in us.
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John Muir may not have under-
stood the science and physiology
00:00:42.50\00:00:45.77
behind his statement
he spoke a profound truth,
00:00:45.81\00:00:48.84
we are light catchers.
00:00:48.88\00:00:51.35
I'm reading some of John Muir
and his writing is so beautiful
00:01:14.17\00:01:18.51
and poetic, he says...
00:01:18.54\00:01:20.41
Joh Muir was a lover of the
wilderness, he was a man who
00:01:37.39\00:01:42.06
became an advocate for
conservation of lands in
00:01:42.10\00:01:44.90
the United States, he was
significantly involved in the
00:01:44.93\00:01:47.80
establishment of Sequoia
National Park in Yosemite.
00:01:47.84\00:01:50.77
You know, I only live an
hour from Yosemite and it
00:01:50.81\00:01:52.91
is such a beautiful place.
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There's a waterfall in
Yosemite that at the right time
00:01:54.61\00:01:58.08
of the year, the
right time of day,
00:01:58.11\00:02:00.28
the sun hits it in such a
way the waterfall looks like
00:02:00.32\00:02:03.95
molten fire flowing down the
cliff, that's sunshine for you
00:02:03.99\00:02:08.19
makes everything look better.
00:02:08.22\00:02:09.89
But it's also responsible
for doing amazing things
00:02:09.92\00:02:13.36
for our health. In
fact, if I were to tell you
00:02:13.40\00:02:16.56
that there is a nutrient been
found that will slash our risk
00:02:16.60\00:02:19.73
of developing at least sixteen
different types of cancer
00:02:19.77\00:02:23.37
including Pancreatic,
Lung, Ovarian, Colorectal,
00:02:23.41\00:02:27.38
and Prostate cancers.
00:02:27.41\00:02:28.78
That it would be essential
for healthy immune function
00:02:28.81\00:02:31.48
and decrease the risk of
autoimmune diseases such as
00:02:31.51\00:02:34.92
multiple sclerosis, it
affects our blood pressure,
00:02:34.95\00:02:38.02
and reduces heart disease,
stroke, and infectious diseases
00:02:38.05\00:02:41.66
from influenza to
tuberculosis, it improves mood,
00:02:41.69\00:02:46.36
prevents dementia, depression,
insomnia, muscle weakness,
00:02:46.39\00:02:51.13
joint pain,
Fibromyalgia, osteoarthritis,
00:02:51.17\00:02:55.10
rheumatoid arthritis,
osteoporosis, and psoriasis,
00:02:55.14\00:02:58.71
it helps us sleep better, age
better, and is good for the gut.
00:02:58.74\00:03:02.81
We learned in our last episode
that deficiency in this nutrient
00:03:02.84\00:03:07.25
resulted in higher the rates
of Covid 19, higher hospital
00:03:07.28\00:03:11.72
admissions and that those who
were deficient were more likely
00:03:11.75\00:03:15.26
to need ventilators
and die of Covid 19.
00:03:15.29\00:03:18.43
You probably wouldn't be
able to guess what this can do,
00:03:18.46\00:03:22.26
can't live without it substance
would be if I hadn't given
00:03:22.30\00:03:25.33
you the clue, it's sunlight.
00:03:25.37\00:03:27.80
Today we're going to continue
our look into the healing power
00:03:27.84\00:03:31.47
of the sun and we're
going to start with the question
00:03:31.51\00:03:34.58
does sunshine
benefit our mental health?
00:03:34.61\00:03:37.35
It does in a huge way
for sure so it helps with our
00:03:37.38\00:03:42.25
circadian rhythm, it
helps with Vitamin D production,
00:03:42.28\00:03:46.05
it also helps us directly
stimulate mitochondria...
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You know when I think
about mental and hormonal health
00:03:50.83\00:03:54.96
I often think of all the
neurotransmitters and hormones
00:03:55.00\00:03:58.63
and chemicals that actually
function as part of a symphony
00:03:58.67\00:04:03.04
or an orchestra, they need
to keep collaborative rhythm
00:04:03.07\00:04:07.14
and sometimes when they
get out of sync with each other
00:04:07.18\00:04:09.74
there's dissonance,
it doesn't sound so good.
00:04:09.78\00:04:12.55
Light is like the conductor
that can bring them back into
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harmony and rhythm.
00:04:16.85\00:04:18.29
I asked Dr. Binas if he
thought that was a good analogy.
00:04:18.32\00:04:21.72
I think so and again when we
think about that whole harmony
00:04:21.76\00:04:26.86
that takes place, it reminds
me of the whole circadian rhythm
00:04:26.90\00:04:29.96
thing because just like with
a symphony there needs to be
00:04:30.00\00:04:34.37
a conductor and things taking
place at the right time...
00:04:34.40\00:04:37.11
Same thing with the
circadian rhythm right?
00:04:37.14\00:04:39.64
Like where you want to
have things be released and
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not being released at certain
times so that things can work
00:04:44.08\00:04:46.95
in an integrative fashion.
00:04:46.98\00:04:48.78
So he mentioned that
sunshine plays a vital role in
00:04:48.82\00:04:53.02
circadian rhythm, Vitamin D,
and mitochondria stimulation,
00:04:53.05\00:04:57.66
all topics that we
addressed in previous episodes.
00:04:57.69\00:05:00.73
Now as we're about to learn
sunshine also helps to support
00:05:00.76\00:05:04.23
balance, brain chemical levels.
00:05:04.27\00:05:06.33
Remember that Sunshine on
My Shoulder Makes Me Happy Song
00:05:06.37\00:05:10.54
that we sang years ago?
00:05:10.57\00:05:11.91
Come to find out it's true.
00:05:11.94\00:05:14.88
I would definitely say that
sunshine at least on my forehead
00:05:14.91\00:05:20.02
makes me happy. Again, because
of the infrared penetration
00:05:20.05\00:05:28.09
into your brain that
really is going to stimulate
00:05:28.12\00:05:31.39
your frontal lobe and
your whole cerebral cortex
00:05:31.43\00:05:33.29
which in turn can really
elevate your mood states and
00:05:33.33\00:05:37.10
certainly there is also the tie-
in with Vitamin D, serotonin,
00:05:37.13\00:05:44.44
melatonin, and so even in
order to get adequate secretion
00:05:44.47\00:05:50.21
production of serotonin,
we need to have Vitamin D
00:05:50.25\00:05:53.55
and we need to
have sunlight exposure.
00:05:53.58\00:05:55.88
Sunshine causes us to
produce serotonin in our brains
00:05:55.92\00:06:01.59
and as you know serotonin
is necessary for our moods
00:06:01.62\00:06:06.43
and when we become low
in serotonin, we can develop
00:06:06.46\00:06:08.96
depression, we
can develop anxiety.
00:06:09.00\00:06:11.30
So serotonin is what we
call the feel-good hormone
00:06:11.33\00:06:15.74
and so it's a neurotransmitter
that our brain cells use to
00:06:15.77\00:06:19.84
help with communication
and it helps us to feel calm,
00:06:19.87\00:06:23.75
to have a positive mood
and not to feel anxious,
00:06:23.78\00:06:27.38
but overall a
positive sense of wellbeing.
00:06:27.42\00:06:30.99
And then melatonin of course
is really important for inducing
00:06:31.02\00:06:34.22
sleep and actually melatonin
is produced from serotonin.
00:06:34.26\00:06:38.03
We're not even 10 minutes into
this thing and we're learning
00:06:38.06\00:06:41.20
so much, sunlight shining
through the eyes and on the skin
00:06:41.23\00:06:45.60
have been found to
influence serotonin production.
00:06:45.63\00:06:48.57
Our body interacts with
light in more than one way
00:06:48.60\00:06:52.37
it's not just Vitamin
D production as important
00:06:52.41\00:06:54.91
as that is. Sunshine
is translated, registered,
00:06:54.94\00:06:59.08
inside of us.
00:06:59.11\00:07:00.62
This is one of the most
amazing things I found out here
00:07:00.65\00:07:03.92
just recently, when the
sun...actually when you are
00:07:03.95\00:07:10.99
exposed to sun the red and
infrared rays they penetrate
00:07:11.03\00:07:16.70
quite deep into our body's
tissues and they penetrate
00:07:16.73\00:07:21.40
so deeply that they even
reach the cerebral cortex.
00:07:21.44\00:07:25.04
And what's really interesting
is that there is some research
00:07:25.07\00:07:28.64
where they are trying to
look at this and they are saying
00:07:28.68\00:07:31.21
okay what we think is actually
part of what is happening is
00:07:31.25\00:07:34.45
you have this fluid called
cerebral spinal fluid that
00:07:34.48\00:07:37.29
surrounds your brain and
your spinal cord and so when the
00:07:37.32\00:07:43.63
red and the infrared rays
from the sun actually penetrate
00:07:43.66\00:07:46.93
into your cerebral spinal
fluid it acts kind of like a
00:07:46.96\00:07:50.40
magnifying glass so to speak and
it diffuses the light throughout
00:07:50.43\00:07:56.34
your whole brain, especially
around the cerebral cortex,
00:07:56.37\00:08:00.74
the outside of the brain which
is where the cell body's for
00:08:00.78\00:08:04.18
your brain are and that in
turn will directly stimulate the
00:08:04.21\00:08:09.05
mitochondria. There's an enzyme
in the mitochondria which has a
00:08:09.08\00:08:13.92
photo-receptors which
means that it catches light.
00:08:13.96\00:08:17.59
Wait, we have light
catchers inside of us?
00:08:17.63\00:08:21.66
I love this picture,
inside ourselves, inside of the
00:08:21.70\00:08:25.17
mitochondria of the cells,
we are catching light that is
00:08:25.20\00:08:29.10
streaming from 93
million miles away.
00:08:29.14\00:08:32.17
Sunlight has three different
categories of wavelengths
00:08:32.21\00:08:35.84
Visible, Infrared, and ultra-
violet light our UV light.
00:08:35.88\00:08:40.08
Vitamin D is produced on
our skin as a result of exposure
00:08:40.12\00:08:43.49
to the UV Light. And then there
is the invisible infrared light
00:08:43.52\00:08:46.82
which penetrates
deeper into our bodies.
00:08:46.86\00:08:49.22
Bypasses, light
clothing, penetrates the skin
00:08:49.26\00:08:53.33
and is diffused in our
skull entering into the cells
00:08:53.36\00:08:57.43
stimulates the production
of the extremely important
00:08:57.47\00:09:01.14
substance melatonin.
00:09:01.17\00:09:02.80
Melatonin is often
thought of as just a supplement
00:09:02.84\00:09:06.47
people have to take
to help them fall asleep.
00:09:06.51\00:09:09.28
It's true that melatonin
is produced in the brain
00:09:09.31\00:09:12.05
in the night in response
to dark and is important in
00:09:12.08\00:09:15.25
promoting good sleep.
00:09:15.28\00:09:16.72
But it like everything
else in the body has many roles.
00:09:16.75\00:09:20.66
Melatonin is considered
one of the body's most powerful
00:09:20.69\00:09:25.19
antioxidants, think of it
as an on location well-trained
00:09:25.23\00:09:30.33
Navy Seal Warrior protecting
you from harm and danger
00:09:30.37\00:09:34.54
by promptly taking out dangerous
molecules, calming ROS down,
00:09:34.57\00:09:39.31
and fighting oxidative stress.
00:09:39.34\00:09:41.54
Remember we talked about
this in a previous episode,
00:09:41.58\00:09:45.51
we produce melatonin at
night in a gland in our brain
00:09:45.55\00:09:49.48
darkness is actually the
queue for the brain to produce
00:09:49.52\00:09:53.19
melatonin... Getting
sunlight we're using a lightbox
00:09:53.22\00:09:57.23
first thing in the morning
and reducing light exposure
00:09:57.26\00:10:00.26
in the evening can
dramatically improve night time
00:10:00.30\00:10:04.20
melatonin production.
00:10:04.23\00:10:05.57
As you can imagine though,
melatonin protection is needed
00:10:05.60\00:10:09.90
all the time, not just at night.
00:10:09.94\00:10:12.27
This is where
sunlight comes to the rescue,
00:10:12.31\00:10:14.74
not only is melatonin produced
in the brain it's also produced
00:10:14.78\00:10:18.91
inside our energy production
plants throughout the body
00:10:18.95\00:10:22.25
during the day in
response to sunlight.
00:10:22.28\00:10:25.75
This melatonin that is
produced inside of the cells
00:10:25.79\00:10:28.76
gets other antioxidants to help
fight as well, again protecting
00:10:28.79\00:10:33.66
us from danger and harm.
00:10:33.70\00:10:35.16
How'd this all happen?
00:10:35.20\00:10:37.00
Because you decided to
step outside and expose yourself
00:10:37.03\00:10:40.97
to one of nature's
powerful healing agents.
00:10:41.00\00:10:43.87
The Sun. And so it's cytochrome-
c oxidase, and so when that
00:10:43.91\00:10:49.04
cytochrome-c oxidase gets
stimulated by the red and the
00:10:49.08\00:10:53.28
infrared light, that actually
helps the mitochondria to work
00:10:53.31\00:10:56.32
better, you get more
energy production, you also get
00:10:56.35\00:10:59.95
more of the antioxidant effect
and you also even get more
00:10:59.99\00:11:03.93
of the melatonin production
from the mitochondria as well.
00:11:03.96\00:11:07.73
And there's a lot of studies
that actually showing that
00:11:07.76\00:11:11.27
red and infrared light is
tremendously healing for the
00:11:11.30\00:11:16.54
both the mind and the body.
I mean there are some stays
00:11:16.57\00:11:20.21
there showing for a traumatic
brain injury for example
00:11:20.24\00:11:23.04
that it can help heal
some traumatic brain injuries
00:11:23.08\00:11:27.22
and then also for Alzheimer's
and for Parkinson's disease.
00:11:27.25\00:11:32.55
and then even for depression.
00:11:32.59\00:11:34.39
When people enter
into the winter months,
00:11:34.42\00:11:38.79
a lot of people
struggle with what we call SAD
00:11:38.83\00:11:41.40
and it stands for
Seasonal Affective Disorders
00:11:41.43\00:11:45.43
so basically they tend to
be more depressed when it gets
00:11:45.47\00:11:48.50
darker out in the winter months.
00:11:48.54\00:11:49.90
And what some studies
have shown, quite a few studies
00:11:49.94\00:11:54.28
actually, is that when
people use light therapy
00:11:54.31\00:11:59.01
that that can actually help
reverse that because it resets
00:11:59.05\00:12:02.78
your circadian rhythm.
00:12:02.82\00:12:04.45
And of course, we can say well,
just go outside but if it's dark
00:12:04.49\00:12:07.72
most of the day especially
in the more northern latitudes
00:12:07.76\00:12:10.59
like if you live in
Portland, Oregon, or Seattle
00:12:10.63\00:12:12.83
or something like
that or New York even,
00:12:12.86\00:12:15.86
then it's going to be darker
much later into the morning
00:12:15.90\00:12:21.14
and earlier at night
and so that throws off your
00:12:21.17\00:12:24.71
circadian rhythm and
can make you feel depressed.
00:12:24.74\00:12:26.51
Because your body does not have
those external queue's when to
00:12:26.54\00:12:31.41
shut off that melatonin,
release and really boost up
00:12:31.45\00:12:34.85
the cortisol so that you
can wake up and feel like you're
00:12:34.88\00:12:38.29
alert and ready to face a
new day and you're like ahh,
00:12:38.32\00:12:40.82
you don't want
to get out of bed.
00:12:40.86\00:12:42.19
And so then if you do
light therapy with what we call
00:12:42.22\00:12:45.59
a lightbox, that can
actually help your body to know
00:12:45.63\00:12:49.46
like okay, now it's time
to turn down the melatonin
00:12:49.50\00:12:52.80
and to start to secreting more
cortisol, this is when the day
00:12:52.83\00:12:56.91
starts and it can
actually be a treatment for
00:12:56.94\00:12:59.67
Seasonal Affective Disorder.
00:12:59.71\00:13:01.14
They've also even found with
bipolar depression, bipolar is
00:13:01.18\00:13:07.52
quite related to circadian
rhythm disturbance that
00:13:07.55\00:13:10.29
light therapies can be often
helpful there too where people
00:13:10.32\00:13:14.06
do bright light therapy several
minutes a day and this can help
00:13:14.09\00:13:18.49
to improve their
mood significantly.
00:13:18.53\00:13:21.73
What controls these
circadian rhythms is the sun.
00:13:21.76\00:13:25.23
You know we wake up in the
morning and you know we get
00:13:25.27\00:13:28.67
that beautiful natural
sunlight through our eyes,
00:13:28.70\00:13:32.77
through our super cosmetic
nucleus and that regulates
00:13:32.81\00:13:35.71
our circadian rhythms.
00:13:35.74\00:13:37.08
And the more we spend
time in nature and actually
00:13:37.11\00:13:40.28
that's one of the best ways
we can set our circadian rhythm
00:13:40.32\00:13:42.95
right is to go outside.
00:13:42.98\00:13:44.32
Because one thing I will
say is that when we are exposed
00:13:44.35\00:13:48.52
to the sun that this actually
helps our mitochondria to work
00:13:48.56\00:13:52.76
and our mitochondria remember
are the ones that actually
00:13:52.79\00:13:56.67
create melatonin...
00:13:56.70\00:13:58.27
And remember, melatonin not
only supports good quality sleep
00:13:58.30\00:14:02.50
but is also our body's
most powerful antioxidant.
00:14:02.54\00:14:06.27
Turns out sunshine also affects
how well our brain works.
00:14:06.31\00:14:09.48
Yeah, I think with
Vitamin D it's also important
00:14:09.51\00:14:12.45
to keep in mind that it really
helps the cognitive function
00:14:12.48\00:14:17.09
as well and they found
that when your Vitamin D level
00:14:17.12\00:14:20.39
at a higher level, not
too but at a good solid level
00:14:20.42\00:14:26.73
that that actually
helps people's attention and
00:14:26.76\00:14:29.76
processing speed and it
also helps with overall memory
00:14:29.80\00:14:33.40
as well and Vitamin D is very
important for immune function.
00:14:33.44\00:14:37.21
Vitamin D is very necessary for
the integrity of brain cells.
00:14:37.24\00:14:42.38
Vitamin D deficiency has
been associated with cognitive
00:14:42.41\00:14:47.32
impairment and Alzheimer's'
disease specifically.
00:14:47.35\00:14:49.78
If you ask me sunlight has been
undervalued therapeutic tool
00:14:50.32\00:14:55.82
to say the least.
00:14:55.86\00:14:57.19
I remember 15 or 20
years ago I was in fellowship
00:14:57.23\00:15:02.96
and they were just
laughing about Vitamin D saying
00:15:03.00\00:15:06.80
you know, it's not important
this quack had given Vitamin D
00:15:06.84\00:15:10.37
and it does not have
nothing to do with the heart
00:15:10.41\00:15:13.38
and we know how important
Vitamin D is and very essential
00:15:13.41\00:15:18.21
there was a study
that was published in the
00:15:18.25\00:15:21.48
Journal of Investigative
Dermatology in January 20
00:15:21.52\00:15:25.62
of this year found that
nitric oxide that is stored,
00:15:25.65\00:15:30.46
that is stored, remember that
we talked about the nitric oxide
00:15:30.49\00:15:33.90
for the endothelial
cells. Well, this nitric oxide
00:15:33.93\00:15:36.56
that is stored in the top layer
of the skin reacts to sunlight
00:15:36.60\00:15:42.67
and causes blood vessels to
widen as the oxide moves into
00:15:42.70\00:15:48.58
the bloodstream, that in
turn lowers blood pressure
00:15:48.61\00:15:52.55
so Vitamin D is essential.
00:15:52.58\00:15:55.58
Sunlight lowering blood
pressure, that's amazing
00:15:55.62\00:16:00.49
what else can it do?
00:16:00.52\00:16:01.86
People are using red
and infrared light through
00:16:01.89\00:16:05.06
their body's, actually a lot of
people use the red and infrared
00:16:05.09\00:16:08.13
just for their skin too
because they see like Wow,
00:16:08.16\00:16:10.80
it really improves my skin
tone and elasticity and all that
00:16:10.83\00:16:14.77
helps to balance our hormonal
production like luteinizing
00:16:14.80\00:16:20.21
hormone for example, like
for people that are struggling
00:16:20.24\00:16:23.08
with low testosterone levels
if you have that light exposure
00:16:23.11\00:16:26.01
in the morning that
can actually help to get
00:16:26.05\00:16:28.95
your testosterone levels up.
00:16:28.98\00:16:31.45
That's important, the problem
is is that our exposure to light
00:16:31.49\00:16:35.79
is dramatically
decreased in the past 100 years.
00:16:35.82\00:16:38.79
In the 1800s the average adult
spent 50% of their time outside
00:16:38.83\00:16:43.83
whereas today it's 7%. Yikes!
00:16:43.87\00:16:48.20
And unfortunately even
though we live in sunny
00:16:48.24\00:16:52.34
Southern California the
percentage of people with
00:16:52.37\00:16:56.04
Vitamin D deficiency is
incredibly high 10 to 15 %.
00:16:56.08\00:17:00.48
And we unfortunately see
that a lot in the clinic when
00:17:00.52\00:17:05.52
we're treating patients
with cognitive decline and so
00:17:05.55\00:17:08.22
we've realized that it's
important for people to be
00:17:08.26\00:17:11.06
we are quite aware of
their Vitamin D levels.
00:17:11.09\00:17:13.06
If you live above the 37th
parallel which is two thirds
00:17:13.09\00:17:18.20
of the United States,
even half of California,
00:17:18.23\00:17:21.24
is above the 37th parallel
you're making essentially
00:17:21.27\00:17:27.08
zero Vitamin D for up
to four months of the year,
00:17:27.11\00:17:29.81
of the fall-winter
months because the sun is so low
00:17:29.84\00:17:32.95
on the horizon, even
near San Diego where we are
00:17:32.98\00:17:36.79
okay, in the winter months
there are on a couple of hours
00:17:36.82\00:17:39.49
where you are
actually generating Vitamin D
00:17:39.52\00:17:42.12
if you are outside so
that's when most people aren't
00:17:42.16\00:17:45.33
outside. So the other
thing is that very few of us
00:17:45.36\00:17:50.43
are actually generating
Vitamin D even in that setting
00:17:50.47\00:17:57.04
because as we get older, the
ability to convert to produce
00:17:57.07\00:18:02.24
Vitamin D is
very very Minimized.
00:18:02.28\00:18:05.78
Also, if we're on a statin
lowering cholesterol medication
00:18:05.81\00:18:09.38
that's not going to happen.
If we wear any sunscreen,
00:18:09.42\00:18:12.65
it completely negates the
ability of sunlight to produce
00:18:12.69\00:18:17.23
Vitamin D, therefore, I
always have my patients tested
00:18:17.26\00:18:22.10
so that we're doing personalized
medicine so we're making
00:18:22.13\00:18:26.90
decisions that are
based on their own blood work
00:18:26.94\00:18:29.27
and almost in every case there
have been inadequate levels
00:18:29.30\00:18:32.87
unless they are supplementing.
00:18:32.91\00:18:34.54
So the average individual I see
really needs to be on a minimum
00:18:34.58\00:18:39.81
of 4 to 5,000 International
Units a day or else they can't
00:18:39.85\00:18:43.59
hope to be above 50.
00:18:43.62\00:18:45.29
When I see a patient and they
are having all kinds of problems
00:18:45.32\00:18:48.66
I want to know what
their Vitamin D level is.
00:18:48.69\00:18:50.29
Now when I first heard this,
I had a hard time believing it.
00:18:50.33\00:18:55.00
The lecturer said that if
your practice was north of
00:18:55.03\00:18:58.93
Santa Barbara, 60% of
your patients would be low in
00:18:58.97\00:19:02.14
Vitamin D. Here in Mt. Shasta we
get 300 days a year of sunshine
00:19:02.17\00:19:07.11
and so I didn't believe it,
I said we get lots of sunshine
00:19:07.58\00:19:13.08
this can't be true.
00:19:13.11\00:19:14.72
Over the years I've been testing
patients and I've had patients
00:19:14.75\00:19:20.09
as low as nine where the normal,
depending on who you talk to
00:19:20.12\00:19:25.46
our current hospital it's 30
to 40 and yet equatorial norm
00:19:25.49\00:19:29.56
where you're getting the
most sunshine is 70 to 100 okay.
00:19:29.60\00:19:33.40
The interesting thing is those
patients get their Vitamin D
00:19:33.44\00:19:38.21
levels up all kinds of things
start changing it's not just
00:19:38.24\00:19:42.28
the immune system, the whole
body thrives on that vitamin.
00:19:42.31\00:19:46.61
You know I was a triathlete
being outside with my bike and
00:19:46.65\00:19:51.12
running and swimming
my Vitamin D level was 11.
00:19:51.15\00:19:56.02
Very low. And
why I was so tired?
00:19:56.06\00:19:59.96
Why I was not functioning well?
00:20:00.00\00:20:02.06
So, don't think because you
are in the sun, there was this
00:20:02.10\00:20:06.74
another study done in
farmers, people that are outside
00:20:06.77\00:20:10.11
all day long, they compared that
to someone that was sunbathing
00:20:10.14\00:20:14.64
still for 30
minutes. Guess what?
00:20:14.68\00:20:17.91
Who absorbed the most?
Thirty minutes still or
00:20:17.95\00:20:21.72
all day outside in the sun?
00:20:21.75\00:20:23.08
Being still. Sunbathing.
00:20:23.12\00:20:26.62
So that's another
thing that we have to,
00:20:26.65\00:20:28.92
especially in the summer,
we need to expose our back
00:20:28.96\00:20:32.23
our extremities, to get
good Vitamin D because that gets
00:20:32.26\00:20:35.90
stored for the winter. And
so you know the sun blockers
00:20:35.93\00:20:40.67
even though they are
useful for preventing cancer
00:20:40.70\00:20:47.41
and in people that were
fair skin, it's important that
00:20:47.64\00:20:52.78
when you are receiving
your sunbathing you cover your
00:20:52.81\00:20:56.55
head with a hat but you expose
your body without sunblock.
00:20:56.58\00:21:01.16
That's the way it's
going to happen otherwise you
00:21:01.19\00:21:03.56
won't be able to
absorb your vitamins.
00:21:03.59\00:21:04.93
So, when I started checking
Vitamin D levels 20 years ago,
00:21:04.96\00:21:10.37
I was shocked that my level
was low and I lived in Guam
00:21:10.40\00:21:15.34
and I walked, I
actually had a membership at the
00:21:15.37\00:21:19.61
Clark Hat Fitness center at the
Marriot, because I did a lot of
00:21:19.64\00:21:23.55
lecturing in the
evening. I would go to E-Pal Bay
00:21:23.58\00:21:28.78
and walk the bay in the
afternoons almost every day
00:21:28.82\00:21:33.19
in a swimming suit and my
Vitamin D levels were low.
00:21:33.22\00:21:36.79
Okay, so previous to
that I believed in the theory
00:21:36.83\00:21:42.56
that if you were in
the sun you know 15 minutes
00:21:42.60\00:21:46.03
two or three times a
week wearing normal clothes
00:21:46.07\00:21:49.77
you would generate
all the Vitamin D needed.
00:21:49.80\00:21:51.44
That is simply not true.
00:21:51.47\00:21:53.58
You hear that all the
time from a health education
00:21:53.61\00:21:57.25
perspective, it's just
not true in clinical practice.
00:21:57.28\00:22:00.32
And so basically 98% of
my patients on Guam were low
00:22:00.35\00:22:06.99
on Vitamin D. Why because I
refer to this as the sun shadow
00:22:07.02\00:22:12.76
standard. How do you know
when you're outside if you're
00:22:12.79\00:22:16.16
even generating Vitamin D where
the photons from the sunlight
00:22:16.20\00:22:21.20
are at a high enough
degree to penetrate the skin and
00:22:21.24\00:22:24.67
convert a form of Cholesterol
in your skin into Vitamin D?
00:22:24.71\00:22:29.04
The way to know is that the
sun has to be above 45 degrees
00:22:29.08\00:22:36.38
in the sky. Meaning, that's
why I call it the sun shadow
00:22:36.42\00:22:42.19
standard, if your shadow
is longer than you are tall,
00:22:42.22\00:22:46.66
you're making zero Vitamin
D or essentially not enough to
00:22:46.70\00:22:50.27
consider clinically worthwhile.
00:22:50.30\00:22:53.40
Living in the sunniest places in
America and yet low in Vitamin
00:22:53.44\00:22:57.61
D, yes, and as we've learned
we need sunlight for multiple
00:22:57.64\00:23:03.45
reasons. But I think it's
extremely important to realize
00:23:03.48\00:23:06.45
what Dr. Rea is about to state
and that is something that can
00:23:06.48\00:23:10.32
be draining our
Vitamin D levels.
00:23:10.35\00:23:12.65
If your level is low
and you're getting sunlight
00:23:12.69\00:23:16.02
and or supplementing,
this needs to be considered.
00:23:16.06\00:23:19.03
And so, if we can keep the
Vitamin D high as we can keep
00:23:19.06\00:23:24.13
the Vitamin D functional
it will help us manage what's
00:23:24.17\00:23:27.74
happening in the body then
if it gets low then we know
00:23:27.77\00:23:31.77
there are systems in the
body that are needing modulating
00:23:31.81\00:23:34.08
when we need to think of
what's draining the Vitamin D
00:23:34.11\00:23:36.51
why is the Vitamin D
being used up so quickly?
00:23:36.54\00:23:38.98
and what do we need to do
to turn off that process that
00:23:39.01\00:23:42.78
is requiring so much
Vitamin D to modulate it?
00:23:42.82\00:23:45.35
So, you'll find people that
are deficient in Vitamin D where
00:23:45.39\00:23:49.72
they're getting enough
sun exposure and so you would
00:23:49.76\00:23:52.59
expect them to have adequate
Vitamin D and we can always
00:23:52.63\00:23:55.86
bring that back to the fact
we will probably have something
00:23:55.90\00:23:58.90
going on that's draining
our Vitamin D and requiring
00:23:58.93\00:24:01.30
more Vitamin D than they
are able to actually generate
00:24:01.34\00:24:04.61
and we need to figure out
what that is and it usually has
00:24:04.64\00:24:06.68
something to do with
some inflammatory components
00:24:06.71\00:24:09.28
that are going on with
their lifestyle and behaviors.
00:24:09.31\00:24:12.01
Because I'm obsessed with the
gut, I'd like to interject here
00:24:12.05\00:24:16.45
about the intentional role of
the gut microbiome has in all of
00:24:16.48\00:24:20.32
us because researchers have
demonstrated that the makeup
00:24:20.36\00:24:23.46
of a person's gut microbiome
is linked to their levels of
00:24:23.49\00:24:27.06
active Vitamin D.
00:24:27.10\00:24:28.43
Vitamin D can take
several different forms,
00:24:28.46\00:24:30.77
we have inactive forms of
Vitamin D and the body must be
00:24:30.80\00:24:34.47
able to change that
into the active form.
00:24:34.50\00:24:37.54
To use Vitamin D the body
must metabolize the precursor
00:24:37.57\00:24:41.71
into the inactive form
where researchers have found
00:24:41.74\00:24:45.01
is that a person's gut
microbiome is the link to their
00:24:45.05\00:24:48.78
levels of active Vitamin
D, D in turn influences the
00:24:48.82\00:24:53.59
composition of
the gut microbiota.
00:24:53.62\00:24:55.22
Vitamin D regulates intestinal
barrier integrity and is an
00:24:55.26\00:25:00.13
anti-inflammatory to the gut.
00:25:00.16\00:25:01.90
Particular types of
bacteria appear more often in
00:25:01.93\00:25:06.43
gut microbiomes of men
with lots of active Vitamin D.
00:25:06.47\00:25:10.11
The researchers stated
that they were surprised to find
00:25:10.14\00:25:13.74
that gut-microbiome
diversity was closely associated
00:25:13.78\00:25:17.91
with active Vitamin D. What they
are referring to is the variety
00:25:17.95\00:25:22.88
of the bacteria
types in the person's gut.
00:25:22.92\00:25:25.32
So you need a healthy gut to
have a healthy Vitamin D levels
00:25:25.35\00:25:28.99
and good D levels
for a healthy gut.
00:25:29.02\00:25:31.86
Let's talk
supplementation real quick.
00:25:31.89\00:25:34.46
Ahh when I treated gestational
diabetes every Wednesday in Guam
00:25:34.50\00:25:39.67
we gave our gestational
diabetics 10,000 International
00:25:39.70\00:25:44.91
Units based on the studies that
were done in that population at
00:25:44.94\00:25:47.98
the time and optimized
their Omega 3 fatty acids.
00:25:48.01\00:25:51.11
Those two things alone
dramatically all through
00:25:51.15\00:25:55.28
the risk of future
disease in those babies
00:25:55.32\00:25:57.15
when they become adults.
00:25:57.19\00:25:58.55
Now we are not sharing that
is what you are supposed to do
00:25:58.59\00:26:02.79
if you have gestational
diabetes, but it's information
00:26:02.82\00:26:05.99
you can take to your doctor.
00:26:06.03\00:26:07.36
So, the average individual
I see really needs to be on a
00:26:07.40\00:26:13.00
minimum 4 to 5,000 International
Units a day or else they can't
00:26:13.03\00:26:17.01
hope to be above 50.
00:26:17.04\00:26:18.67
And we just think like
okay yeah I know the sun is good
00:26:18.71\00:26:22.34
because of Vitamin D but
there are so many aspects...
00:26:22.38\00:26:25.81
Obviously a very natural
way of increasing our Vitamin D
00:26:25.85\00:26:29.45
is by getting enough sunshine
we're all cooped up inside
00:26:29.48\00:26:33.02
and especially us, we are
cooped up in the basement.
00:26:33.05\00:26:36.62
We really need to get out
in the sun more often and it's
00:26:36.66\00:26:41.53
important to have some
protection from the sun too
00:26:41.56\00:26:44.53
because you don't want to
over-expose yourself to the sun
00:26:44.57\00:26:46.77
because of all the skin cancer
but even 15 minutes of sunshine
00:26:46.80\00:26:50.41
significantly increases the
absorbable type of Vitamin D
00:26:50.44\00:26:55.04
in our bodies that
help our brains, our bones,
00:26:55.08\00:26:58.45
our cardiovascular system
and I think that's a beautiful
00:26:58.48\00:27:02.52
example of how nature
actually helps us stay healthy
00:27:02.55\00:27:07.06
and stay sharp.
00:27:07.09\00:27:08.52
That's what we were made
for guys and sunlight shining
00:27:08.56\00:27:12.23
not just on us but in us is
a part of God's design for us.
00:27:12.26\00:27:16.00
to experience.
00:27:16.03\00:27:17.37