Our Experience Building Natural Sun Resistance

Our Experience Building Natural Sun Resistance

At Daybreak, we believe that developing our skin's natural sun resistance is a holistic process that involves gradual increases in sun exposure, a nutritious diet, and a consistent fitness routine. This approach not only enhances our skin's ability to handle the sun but also promotes overall health and well-being. Here we lay out the plan we have implemented in our own lives that has led to tan skin, increased energy levels, muscle gain, and fat loss. We worked on all three phases at the same time, it was a full lifestyle change for us.


Part 1: Gradual Increase in Sun Exposure

Week 1-2: Initial Exposure

  • Start Slow: We began with 5-10 minutes of sun exposure in the early morning or late afternoon when UV rays are less intense.
  • Observe: We paid attention to how our skin reacts. If there’s no sign of burning or irritation, we gradually increase the exposure time.

Week 3-4: Building Tolerance

  • Increase Time: We extended our sun exposure to 15-20 minutes daily, sticking to the same low-intensity UV periods.
  • Consistency: Make sure to get sun exposure consistently every day to help your skin adapt gradually.

Month 2-3: Enhanced Exposure

  • Moderate Sun Exposure: We then increased our exposure to 20-30 minutes. By now, our skin was developing more natural resistance.
  • Peak Hours: We started incorporating very short periods of sun exposure during midday (10 AM to 4 PM) but limited it to 5-10 minutes to avoid burns.

Beyond Month 3: Maintenance

  • Balanced Exposure: Now we aim for a bare minimum of 30 minutes of daily sun exposure, broken into shorter periods if necessary. We still try our best to avoid prolonged exposure during peak UV hours without protection.
  • Protective Measures: We use natural sun protection, our Original Sunbutter, to provide an additional barrier when we know we’ll be exposed during peak hours (boating, golfing, running etc.)

Part 2: Nutrition for Sun Resistance

Antioxidant-Rich Foods

  • Leafy Greens: Spinach, kale, and other leafy greens are rich in antioxidants that protect your skin from oxidative stress caused by UV exposure.
  • Berries: Blueberries, strawberries, and raspberries are packed with vitamins and antioxidants that boost skin health.

Healthy Fats

  • Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, omega-3s help reduce inflammation and protect the skin.
  • AvocadosRich in healthy fats and vitamins, avocados support skin health and resilience.
  • Animal Protein Sources: We prioritize protein in our diet even though there’s no direct benefit for sun resistance. In the next section about fitness you’ll see we work out, A LOT, and our bodies require fuel for those activities. Sam was able to drop his weight from 210-175 lbs following a diet that consisted of 150-200g protein per day.


    • Water: Staying well-hydrated is crucial for skin health. Aim for at least 8 oz of water per waking hour until 6pm. When we workout we follow Dr. Galpin’s equation for hydration,The Galpin Equation = bodyweight *in pounds* divided by 30 = ounces of water to drink per 15 mins of exercise. Shoutout Huberman Lab Podcast.
      • Ex. I weigh 175 pounds /30 = 5.8 oz, I typically workout for an hour so I will drink 23oz (my water bottle is literally 24oz).
    • Herbal Teas: Green tea and other herbal teas are rich in antioxidants and can complement hydration efforts.

    Vitamins and Minerals

    • Vitamin D: While sun exposure helps produce vitamin D, we try to get enough through our diet with foods like salmon, raw milk, and eggs.
    • Vitamin C: Citrus fruits, bell peppers, and broccoli are excellent sources of vitamin C, which supports collagen production and skin repair.

    Part 3: Fitness

    Cardiovascular Exercise

    • Routine: Engage in regular cardiovascular exercise like walking, jogging, or cycling for at least 30 minutes a day, six times a week. Our main source of cardio is zone 2 cardio. Zone 2 cardio means you’re heart rate is 60-70% of your max heart rate (easily calculated by subtracting your age from 220). This is typically categorized by maintaining a consistent pace where you could hold a conversation while performing the exercise. We aim for 180 minutes of zone 2 cardio per week. Shoutout to Huberman again.
    • Benefits: Cardio improves blood circulation, delivering more oxygen and nutrients to the skin, which aids in repair and rejuvenation.

    Strength Training

    • Routine: Incorporate strength training exercises such as weight lifting or resistance band exercises 3-5 times a week.
    • Benefits: Building muscle will improve overall body composition and health.

    Outdoor Activities

    • Combination: We supplement our fitness routine with outdoor activities to get natural sun exposure. Hiking, swimming, and outdoor sports are excellent choices.
    • Balance: We ensure to balance sun exposure with protective measures to avoid overexposure.


    Building natural sun resistance is a gradual process that involves consistent sun exposure, a nutrient-rich diet, and regular physical activity. By following this plan we enhanced our skin’s ability to handle the sun while promoting overall health. Remember to listen to your body and adjust the routine as needed to ensure you’re getting the most benefit without risking sun damage. Embrace the journey to a healthier relationship with the sun and enjoy the radiant benefits it brings.


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    3. Shanahan, Cate. Deep Nutrition: Why Your Genes Need Traditional Food. Flatiron Books, 2016.
    4. Patterson, Emma, et al. "Health implications of high dietary omega-6 polyunsaturated fatty acids." Journal of Nutrition and Metabolism, 2012.