Good morning. It’s Thursday, July 4th.

In today’s email:

• Learn: The Right Sunscreen

• Try: Sun Protection

• Eat: Rosemary

• Cook: Lemon-Rosemary Tea

• In the News: Radioactive Rx

Check out the latest episode from the Thrive25 in 5 podcast!

Listen on: Spotify | Amazon | Apple

Stat of the Day

Number of Americans who will develop skin cancer in their lifetime. 9,500 people in U.S. are diagnosed with skin cancer everyday. (source)

Learn

The Right Sunscreen

Gonna be outside this weekend?

We’re headed to the beach for a few days - so I needed to load up on sunscreen for the family.

But what’s the deal? What’s the real danger of the sun and what should we wear to keep away those UV rays?

Getting sunlight is absolutely necessary for humans to thrive.

We need light in our eyes to boost our energy and reset our circadian rhythm. And we need sunlight on our skin to get one of the most essential vitamins in the world - Vitamin D (which we wrote about extensively HERE).

But this time of year - most of us in the U.S. only need 9 minutes of direct sunlight while wearing shorts and a t-shirt to get sufficient Vitamin D.

Too much sun and we put ourselves at risk for DNA damage, skin cancer, massive pain (sunburn), and, well, looking older (i.e., wrinkles).

UV rays are shorter than visible light and can penetrate our skin.

At high levels of exposure, our DNA base pairs get “lesions” or bumps and our genetic code can get messed up. Studies show we can get 100,000 lesions in a single cell per day.

And this causes skin cancer. The most common cancer type is Basal Cell Carcinoma. It’s not really fatal - but it does need to be removed from the skin or it can turn into melanoma, which is way more serious.

NOTE: Melanoma is far more common in people with fair skin. Other factors include genetics (family history), and severe sunburn before age 20.

As for aging - when UV rays hit our skin, the upper layer (epidermis) thickens to protect our body from these intense light waves. The rays also decrease the levels of proteins in the skin (like collagen). So we’re left with skin that wrinkles and sags.

So should we wear sunscreen?

Short answer is yes. Too much time in the sun isn’t good and we need a protective layer if we’re going to be outside for a long time. And what’s a long time?

Well that depends on your skin type and the UV Index.

Your skin type ranges from I-VI based on what’s called the Fitzpatrick scale. I being the lowest (pale skin that easily burns) up to VI (black skin that is unlikely to burn).

UV Index takes into account the time of year, time of day, location, and weather to give you a 1-11+ measure of the UV intensity:

• Low <2

• Moderate 3-5

• High 6-7

• Very High 8-10

• Extreme 11+

Most people with skin types I-III, should consider sunscreen as soon as it hits 3-4 (maybe after those 10-15 min for the Vitamin D).

Dark skin types may be able to wait until the UV is a little higher.

Picking a Sunscreen

There are two types of sunscreen - chemical and mineral.

Chemical sunscreens soak into the skin - which is why you can’t see them after you rub them in - and absorb the light and offload it as heat.

Mineral sunscreens are more of a physical barrier. They are typically either zinc oxide or titanium dioxide. They make your skin look pretty white and are admittedly pretty thick.

So which is best? Mineral sunscreen.

Let me say it again - mineral sunscreen.

Just look at this diagram and think about what I said above - chemical sunscreen goes into your skin.

The FDA considers absorption to happen at 0.5 nanogram per milliliter. Well studies show that sunscreen chemicals get absorbed at rates 3 to 200x above this threshold.

That means oxybenzone and other potentially harmful chemicals are in your bloodstream. This can induce severe allergies and potentially hormone problems (as an endocrine disruptor).

That’s why all 112 approved sunscreens by the Environmental Working Group (EWG) are mineral-based.

As for the SPF - people think it means it’s the number of minutes until the sun gets through. That SPF 30 sunscreen is good for half an hour. 

What SPF 30 really means is that you’re getting 1/30th of the UV radiation. 

Here are some top brand recommendations (no affiliation):

• ThinkBody

• Badger

• Sunly

Try

Sun Protection

Get 10-15 min of sunlight for the Vitamin D and then don’t be afraid of that overly thick sunscreen. Use a mineral sunscreen of SPF 30+ that’s water resistant to protect your skin this summer.

Thrive25 Partner Spotlight

Caraway is on a mission to craft well-designed home goods that thoughtfully raise the standards of what you cook with - their products are designed to make your life easier and healthier.

Every time Max adds a tablespoon of Zero Acre Farms cultured oil to his Caraway sauté pan, he knows he’s eating healthier and reducing his carbon footprint.

Caraway Core Value #2: Functional Products For Real Life - from naturally slick surfaces to complimentary storage racks, Caraway products are designed to be convenient, functional, and bring joy back into your daily rituals.

Eat

Rosemary

Rosemary is the rockstar of herbs! Bursting with a piney, aromatic flavor, this kitchen staple not only amps up your dishes but also packs a punch of health benefits.

What are those benefits you ask…

#1 is rosmarinic acid - a natural phenolic compound that supports balanced methylation - helping to regenerate cells and optimize gene expression (remember epigenetics). This is great - basil, sage and thyme also have rosmarinic acid.

Rosemary is also rich in antioxidants, vitamins A and C, and essential minerals like calcium and iron. This all leads to:

• Antioxidant Power 💪: fights free radicals to reduce oxidative stress

• Anti-Inflammatory: helps reduce inflammation in the body

• Improves Digestion: supports a healthy digestive system

• Cognitive Boost 🧠: may enhance memory and concentration

• Immune Support: boosts immune function with its rich vitamin content

How to

• Serving size: 1 tablespoon fresh rosemary (or 1 teaspoon of dried)

• When: anytime, but be sure to add to meals during cooking for maximum flavor and benefit

• Pairing: foods rich in healthy fats, like olive oil or avocado - this helps enhance nutrient absorption. It also goes well with garlic and lemon for a flavor-packed combo (avocado toast with olive oil and rosemary is a go-to for me)

• Concerns: not really, just everything in moderation - if you overdo it, you could have digestive issues

• Type: go with fresh rosemary whenever possible - and it’s pretty easy to work with!

So, next time you're whipping up a meal, making a marinade or tea (see Cook), toss in some rosemary for a delicious, health-boosting twist. It's not just seasoning - it's your secret weapon for a vibrant, thriving life. Rock on with rosemary! 🌿✨

Cook

Lemon-Rosemary Tea

Combine rosemary, lemon, and honey in this tea to harness the benefits of rosmarinic acid and much more. Lemons add a zesty punch of vitamin C for immune support, and honey brings natural antioxidants for a wellness powerhouse!

Pro Tip: don’t have a mortar and pestle? Check out these alternatives

In the News

Boost Gut Health: Butyrate - a short-chain fatty acid produced when gut bacteria break down prebiotics - plays a crucial role in gut health and overall metabolism. Check out the top butyrate-rich foods here. (Levels Health)

The Rise of Radioactive Drugs: Radiopharmaceuticals are revolutionizing oncology with their ability to precisely target tumors while minimizing damage to healthy tissue. First up? Prostate cancer. (Knowable)

Mitochondrial Transplant: With aging, mitochondria can become damaged, leading to decreased efficiency and cellular dysfunction. Researchers are exploring therapies aimed at rejuvenating aging cells by transferring healthy mitochondria - mice experienced improved muscle function and endurance. (Source)

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We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 5 min a day to optimize our health & longevity.

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To health!