Sunlight's Critical Role in Metabolism & Weight Management
Sunlight - The Forgotten Environmental Medicine
This article covers -
Light: Nature’s Metabolic Signal
Powering up your mitochondria
How light changes your hormones
Sun Safe Exposure Guidelines
Easy Ways to Boost Metabolism
The Future of Light Biology
Connecting the Dots: Your Body's Light Legacy
Light: Nature’s Metabolic Signal
At its core, sunlight is a sophisticated communication system to all living things on earth. Similar to photosynthesis in plants, each photon that touches your skin initiates a complex biochemical dialogue, triggering cascading metabolic responses that influence everything from cellular energy production to hormonal balance. Modern science is revealing that sunlight isn't just about warmth or vitamin D – it's a complex messenger that speaks directly to your cellular systems, influencing everything from energy production to emotional well-being.
For thousands of generations, humans lived outdoors, constantly bathed in natural light, and at night time the only source of light was from campfire, the moon and the stars. Our bodies evolved intricate mechanisms to interpret and utilize these light signals. Today, we spend over 90% of our time indoors, effectively interrupting a biological dialogue millions of years in the making. We spend that time under artificial lighting with unnatural ratios of blue light to red light communicating incorrect timing signals - literally, telling our cells the wrong time of day! - throwing out our circadian rhythm and all the cellular processes it orchestrates. Excess artificial blue light exposure can include negatively interfering with metabolism pathways stimulating an increase in blood glucose by increasing the hormone ACTH.
We evolved to have only the sun and fire as light sources.
In previous posts I’ve discussed how the red and blue spectrums of light are received by photoreceptors in the retina of the eyes, and transmitted to the suprachiasmatic nucleus (SCN) in the hypothalamus. The SCN oscillates at the frequency of the light received and communicates this to the rest of the cells of the body where it interacts with clock genes and orchestrates our circadian cycle and the sleep-wake cycle. Every cell in your body needs to know the time of day, to know what it processes it should be completing (think digesting, repairing, detoxifying, sleeping, cleaning etc.).
However, it doesn’t stop there… when sunlight touches your skin, it triggers a cascade of biological responses more sophisticated than any technological communication system. Each photon carries information in the form of light frequencies modifying metabolic performance, hormone production, and cellular efficiency.
Specifically, when light from the ultraviolet A to B spectrum touch the skin it converts a long-protein chain molecule called POMC that breaks down into a myriad of components which then converts to a variety of signalling molecules responsible for
Fat burning
Appetite suppression
Energy homeostasis
Crucial mechanisms that drive fat storage, hunger and the regulation of energy use and storage. In other words, this is how our bodies manage body fat and energy.
Melanin in our skin cells is responsible for the colour of our skin which is also triggered by one of these signalling molecules when interracting with ultraviolet light. Surrounding the melanin, is structured water (aka EZ or Exclusion Zone water) (stay tuned for a post on structured water - it’s fascinating!!!), and when the ultraviolet light hits the melanin it splits the water molecule and creates molecular hydrogen, going directly to the mitochondria to stimulate more energy production. In addition when structured water absorbs UV light it increases the negative charge creating energy in a very similar way to photosynthesis. This is potentially another source of energy outside of ATP, or glucose - the science is still very new and more research is coming.
Powering up your mitochondria - Your body’s microscopic power plants
Imagine tiny generators inside every cell, constantly converting nutrients into usable energy. These are the mitochondria – the powerhouses that determine your metabolic efficiency (among many other really important functions). Sunlight doesn't just illuminate these cellular engines; it actually supercharges them.
How Mitochondrial Transformation Works:
Light wavelengths penetrate cellular membranes
The wavelength frequencies transmit the time of day to clock genes stimulating different cellular processes
Trigger enhanced electron transport mechanisms
Accelerate ATP (energy) production
Reduce oxidative cellular stress
Improve metabolic flexibility (the ability to switch easily from glucose to fat burning for energy)
Scientifically, this process is called photobiomodulation – where specific light frequencies interact with cellular structures to enhance performance. It's like giving your internal battery chargers a precision tune-up, improving overall system efficiency.
How this impacts metabolism:
35-45% potential energy production increase
Improved insulin sensitivity - meaning better blood glucose management, and less insulin resistance
Enhanced fat oxidation processes - so more fat burning
Reduced inflammatory markers - which can interfere with metabolism
Fascinating Research Insight: Studies have shown that near-infrared light wavelengths can penetrate up to 5-10 millimeters into human tissue, directly influencing mitochondrial function and increasing mitochondrial numbers.
‘…when light from the ultraviolet A to ultraviolet B spectrum touches the skin it …converts to a variety of signalling molecules responsible for
Fat burning
Appetite suppression
Energy homeostasis’
How light changes your hormones - The Invisible Messaging System
Hormones are your body's communication chemicals, and sunlight acts as a master conductor of this complex orchestra. Beyond simple vitamin D production, light exposure influences multiple hormonal systems which can in turn impact metabolism and therefore energy levels and fat storage:
1. Stress Hormone Regulation
Normalises cortisol production
Reduces chronic stress responses
Supports emotional stability
Helps manage weight-related stress mechanisms
2. Circadian Rhythm Management - Your internal biological clock relies on light signals to:
Regulate sleep-wake cycles
Synchronise metabolic processes
Synchronise healing and repair cycles
Support consistent energy distribution
Prevent metabolic disruptions
3. Mood Chemical Production - Sunlight stimulates neurotransmitter production, specifically:
Increasing serotonin levels
Reducing risk of seasonal mood changes
Supporting natural emotional regulation
Potentially mitigating depression symptoms
‘when sunlight touches your skin, it triggers a cascade of biological responses more sophisticated than any technological communication system’
Easy Ways to Boost Metabolism: Practical Lifestyle Tips
Just to be clear - It’s not as simple as more sunshine = weight loss. In order for your body to allow you to lose and maintain fat loss, it needs to feel ‘safe’ to let it go. This is why 95% of people who lose significant weight, regain it within 1-2 years.
Remember that we evolved in times when food wasn’t as abundant, as calorific, as addictive or as easy to get - so our bodies evolved some pretty powerful mechanisms for ensuring we store fat for times of famine.
Therefore, in order for fat loss to be successful, everything needs to be working optimally with all the body’s safety signals in place - meaning: healthy sleep, adequate hydration, stress resilience practices, healthy food, and limited exposure to toxins (including artificial light sources at night).
Additionally, healthy exposure to sunlight might look like this:
Morning Light Ritual
‘Grounding’ bare feet on the earth while looking at the sky (not directly at the sun)
Short outdoor walk
Coffee (with breakfast) by a sunny window
Gentle stretching in natural light
Strategic Indoor Optimisation
Position work areas near windows
Use light therapy devices such as infrared and near infrared photobiomodulation devices, blue-blocker glasses, and orange/red toned light bulbs at night
Incorporate movement during daylight hours
Regular 10 minute sunlight breaks outside
Viewing sunrises and sunsets as often as possible
Seasonal Adaptation Strategies
Building sunlight adaptation by increasing sunlight exposure seasonally
Adjust exposure based on geographical variations (ie. less time in hotter climates/times)
Use supplemental light sources during winter or light therapy devices (mentioned above)
Maintain consistent healthy diet rich in good quality proteins and fats
Eat seasonally - ie. when foods are in season, locally
The Future of Light Biology: Emerging Scientific Frontiers
We stand at an exciting intersection of technological understanding and evolutionary wisdom. Exciting emerging research is exploring:
Personalized metabolic light mapping
Advanced photobiomodulation techniques
Comprehensive wellness integration strategies
Technological light intervention protocols
Deeper understandings of Quantum Biology, Structured Water (Exclusion Zone or EZ Water)
Connecting the Dots: Your Body's Light Legacy
Sunlight represents more than an environmental factor – it's a sophisticated communication system fundamental to human metabolic functioning. By understanding and respectfully integrating sun exposure, we unlock profound physiological potential.
Key Takeaway: Small, consistent light interactions can trigger remarkable metabolic transformations.
Disclaimer: Individual health experiences vary. Always consult healthcare professionals for personalised guidance.
References:
Alfredsson, L., et al. (2020). Insufficient Sun Exposure Has Become a Real Public Health Problem. International journal of environmental research and public health, 17(14), 5014. https://doi.org/10.3390/ijerph17145014
Hamblin, M. R. (2016). Photobiomodulation or low-level laser therapy. Journal of Photochemistry and Photobiology B: Biology, 140, 344-358.
Karu, T. I. (2010). Multiple roles of cytochrome c oxidase in mammalian cells under action of red and infrared light. IUBMB Life, 62(8), 607-610.
Wunsch, A., & Matuschka, H. (2014). A controlled trial to determine the efficacy of red and near-infrared light treatment in patient satisfaction, reduction of fine lines, wrinkles, skin roughness, and intradermal collagen density increase. Photomedicine and Laser Surgery, 32(2), 93-100.
Sorbellini, E., et al. (2016). Exploring the effects of solar radiation on human skin. International Journal of Molecular Sciences, 17(7), 1046.
Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6), 1678S-1688S.
Fleury, N., Geldenhuys, S., & Gorman, S. (2016). Sun Exposure and Its Effects on Human Health: Mechanisms through Which Sun Exposure Could Reduce the Risk of Developing Obesity and Cardiometabolic Dysfunction. International journal of environmental research and public health, 13(10), 999. https://doi.org/10.3390/ijerph13100999`
Frequently asked questions -
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Yes, it is! Your mitochondria do so much more than just make energy, they sense and respond to the environment - which can mean what comes into your body, onto your skin, feast or famine, stress, illness, infection, inflammation, environmental toxins including un-natural light, and frequencies. They produce intracellular melatonin,(a master hormone) pregnenolone, water and regulate calcium and carbon dioxide. They communicate with the rest of the body to respond, by preventing any potential harm to the mitochondria, the cell, and the body by conserving energy, preventing attack, stimulating the immune system and a host of other ways. Long-term this can result in dysfunctional mitochondria and damage to tissues and organs, and contribute to a wide range of health conditions.
As the mitochondria regulate metabolism, enhancing the number or optimising the function of them can assist in metabolism and weight management.
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It just sounds too simple doesn’t it? Because it’s not that simple. It’s just ONE of the factors you need to address BEFORE you can be successful at losing weight and keeping it off.
You could go on the most amazing weight-loss regime but if your circadian rhythm is out of alignment, then you will be fighting your own body to lose the weight and most certainly to keep it off. We are hard wired to store excess resources to keep us safe from the next famine… except we live in a world where that’s pretty unlikely! -
Great question! Being successful at fat loss (because you don’t want to lose muscle, or water, or bone do you?) means getting everything lined up so that your body feels ‘safe’ to lose it. That means:
Learning stress resilience techniques, like meditation or breathing exercises,
Optimising sleep - 7-10 hours EVERY night of good quality sleep
Sunshine on your skin - see the sunrise, watch the sun set, and get regular, short breaks through the day. BUT DON’T GET BURNED!
Avoid ALAN (artificial light at night) our lights contain significantly unnatural amounts of blue light - literally screaming at the body that it’s morning. Avoid screens or use filters, and wear good quality Blue Blocker Glasses
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Latest science is revealing a lot about metabolism and weight loss (fat loss, more accurately) than we’ve ever known.
1. Firstly…drumroll…… women are different from men! I mean vastly different in the way we store, and release stored fat, where we store it, why we store it and the crazy interactions between hormones and fat loss.
2. We know that 95% of all weight loss returns within the first 12-24 months. Hmmm, why is that? Because, we evolved to live in a world where there is famine, so holding onto fat stores is a SURVIVAL ADVANTAGE - except, that we live in a world where most of it is never short of food. (In the developed world of course, so we could do better at sharing it around rather than making it more irresistible, and less nutritious… hey food companies?
3. When our bodies feel ‘safe’ we will let weight loss occur. That means safe in every way, no stress, no lack of sleep, no lack of food, security, AND great circadian rhythm (so that every cell knows what time it is and what it should be doing).
4. ‘Food’ = nutrition. So, we are not talking about highly processed, refined carbohydrates, sugar, anything in a packet. When I say food, I mean - stuff you have to cook yourself, that is fresh, naturally colourful, and is in it’s natural state.
So, the best tips for weight loss:
Get 8 hours, good quality sleep every night.Learn stress resilience - you can’t always change the stress in your life, but you can change how you respond (and I don’t mean denial, I mean ‘let it go’).
Get up with the sunrise, look at the sky (not the sun!) for a few minutes, get regular 5-10 min sun breaks through the day, watch the sun set. Avoid ALAN (artificial light at night).
And, only eat real food. Make sure you get enough protein, plant or animal based, and feed your gut microbes with as many fibres as you can.
Move your body every day. It doesn’t have to be Crossfit - just walk 30 mins every day, at least. -
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