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2. SPF: Fun in the Sun

Welcome to the secret scope for our first episode get ready to have fun in the sun! We will be talking about all things Skin! On this episode we break down how to protect yourself from sun damage but also to embrace the health benefits the sun offers. We go into the science behind UV rays, SPF as well as, it’s ingredients and skin cancer. We discuss our favorite products and shed some light on the importance of skin protection.

UV rays

UVA = Aging (metalloproteinases degrade collagen = wrinkles)

UVB = Burning (responsible for sunburns)

Protect yourself from both of these UV rays

Vitamin D

40% of the US population suffers from Vitamin D deficiency!

Needs sunlight to turn into active Vitamin D

Important for bone growth

Deficiencies can cause osteoporosis, depression and muscle weakness

Food containing a good source of Vitamin D include: cod liver oil, swordfish, salmon, canned tuna, egg yolk, sardines, and beef liver

Our recommended time to get your Vitamin D fix: 3-4 P.M.

Daily recommended dose: 600 IU

Recommended Duration: 10-30 mins, 3 times a week

Note: 30 minutes of sun exposure is estimated to produce 10-20,000 IU and the strength of the sun depends on geographical location.

Seasonal Affective Disorder (SAD)

Lack of sunlight causing depressive symptoms & commonly seen in the winter months when the sun doesn't shine!

Treatment: Sun or Light Lamp. Check this one out, we both love it.

Listen to our Podcast Episode on Don't Be Sad (Seasonal Affective Disorder) and read our show notes here.


Skin pigment that protects against sun damage.

Note: people with darker skin tones are more protected from developing skin cancer and also are more likely to be Vitamin D deficient.

Anyone with darker skin tones will require more time in the sun (between 30 mins to 3 hours) to achieve appropriate levels of Vitamin D.

What is SPF (Sun Protecting Factor)?

on average the skin takes 15 minutes of direct sunlight to burn!

SPF 30: protecting yourself from burning 30 times longer than without any SPF

Broad Spectrum: Covers UVA and UVB rays

Formal Recommendation: broad spectrum, water resistant, SPF 30 or higher, apply one ounce 30 minutes prior to going outside and reapply every 2 hours or immediately after swimming or sweating

SPF 30: 3% UVB rays reaching the skin whereas, SPF 50: 2% UVB rays can reach the skin

(SPF 30 allows 50% more UV radiation onto your skin compared to SPF 50)


Physical aka Mineral Sunscreens:

Deflect rays of the sun from your skin (titanium dioxide and zinc oxide); remember the white residue? Us too! But, these are the best for protecting you from the sun and also known to be least harmful to the skin. Best for those who are allergy prone or have sensitive skin!

Chemical Sunscreens:

Absorb the rays from the sun. 12 in total, 7 commonly seen: ensulizole, octisalate, homosalate, octocrylene, octinoxate, oxybenzone, and avobenzone

FDA preliminary study: drug accumulation increases blood concentration with a slow washout

Long term studies need to be done to confirm risks and side effects. Oxybenzone: currently tested by the FDA, found to carry a blood concentration of 200 due to its presence in SPF!

Many of these aforementioned chemicals are said to be associated with hormone-like activity but, there have not been enough human studies to determine the significance of these claims. The verdict: continue to use SPF, it is up to you which one you would like to use and keep these ingredients in mind! It is better to protect yourself from the sun with the ones currently on the market then to not protect yourself at all.

Skin Cancer

Basal Cell:

The most common form of cancer overall and also the most common form of skin cancer. Due to intense sun exposure over a period of time. Pearly pink in color. More than 4 million cases diagnosed in the United States each year!

Squamous Cell:

The second most common form of skin cancer, more than 1 million cases diagnosed annually. Related to cumulative sun exposure as well. Wart-like with a central depression.


Unrepaired DNA damage to skin cells causing mutations. Due to intense occasional UV exposure especially in those genetically predisposed. Commonly found in areas that are not directly exposed to the sun. Usually black or brown but can have a variable picture. It can metastasize early. The most dangerous form of skin cancer.

Remember ABCDE: Asymmetry, Borders, Color, Diameter, Evolution

Treatment options: various surgical excision options (wide local vs electrodessication), Mohs micrographic surgery, chemotherapy (in metastatic melanomas), etc. Wear SPF, protective clothing, wide-brimmed hats avoid tanning machines, regular skin checks, visit your dermatologist annually!

Want to be tan? Get a spray tan! Make sure you check the ingredients in your spray tan beforehand.


Shhh... Secrets

Wear sunglasses, protect your eyes!

SPF even while driving, can use it on your hands and forearms

Getting a gel manicure? Adelynn wears these protective gloves and you can put SPF on before the manicure.

♡ Wear SPF no matter the weather (rain or shine).

Wear a lip balm with SPF!

Lip Balms with SPF

These even come in different colors for an added lip tint!

Expiration Dates

May or may not have an expiration date, average shelf-life 3 years, look for discolorations or odd scents which are indications that your SPF has expired.

SPF we love

Disclaimer: The Content on our podcast/website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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