Britt Larson, CFNMP, IFBB Pro. April 28, 2025
Skin, Sun & Summer Glow Goals
Summertime means more sunshine, more skin, and for most people, more damage! Between chemical-loaded sunscreens, intense UV exposure, and skin-aging dietary choices, it’s easy to sabotage your glow without realizing it.
But aging gracefully doesn’t mean avoiding the sun completely! It means being smart about how you support your skin, inside and out. This article breaks down a little bit about sun safety, skincare, nutrition, product picks, and even eco-conscious swaps, so you can glow without guilt.
Disclaimer:
This article is for educational purposes only and not intended to diagnose, treat, or cure any condition. Always consult with your medical provider or dermatologist before starting new products or protocols.
The Truth About Sun Exposure
Sunlight is necessary for human health. Our bodies respond incredibly to light! It regulates our circadian rhythms, supports vitamin D synthesis, balances hormones, and even boosts mood and immune function. However, too much sun exposure, especially without proper protection and timing, can lead to serious consequences for skin health and aging.
The issue isn’t the sun itself. It is how we approach exposure.
Prolonged, unprotected time outdoors during peak hours damages skin at the cellular level, accelerating aging, increasing collagen degradation, and raising skin cancer risk over time.
Key facts to understand:
- UVB rays play a critical role in vitamin D production in the skin; however, excessive UVB exposure can cause sunburns and DNA damage, increasing skin cancer risk over time.
- UVA rays penetrate deeper, breaking down collagen and elastin, leading to wrinkles and sagging
- Chronic overexposure weakens the skin barrier and triggers inflammation, pigmentation, and premature aging
Smart exposure guidelines include:
- Limiting unprotected sun to 10–30 minutes daily during early morning or late afternoon
- Avoiding direct sun exposure between 10 AM and 2 PM
- Utilizing wide-brimmed hats, UPF-rated clothing, and quality sunglasses for physical protection
Recommended protective gear:
- Coolibar or Colombia brand UPF 50+ sun shirts
- Sunday Afternoons Adventure Hat
- Ray-Ban sunglasses
Is Your Sunscreen Killing the Reef (and Your Hormones)?
The sunscreen industry has spent decades pushing the narrative that more sunscreen automatically equals better skin health. However, growing evidence reveals that many commercial sunscreens introduce new problems for both the human body and marine ecosystems.
Chemical sunscreens often contain UV filters such as oxybenzone, avobenzone, octinoxate, octocrylene, and homosalate. These compounds absorb into the bloodstream quickly and are increasingly associated with hormonal disruptions, reproductive harm, and environmental toxicity.
Research shows:
- Many “safe” claims by sunscreen companies are outdated or misleading
- Coral reefs exposed to these chemicals suffer bleaching, viral infections, and death
- Fish show developmental mutations when exposed to water containing common sunscreen chemicals
- Humans experience hormone interference, potential carcinogenicity, and chemical bioaccumulation in tissues
Consumers unknowingly perpetuate this cycle by purchasing sunscreens marketed as “natural” but still containing harmful ingredients under different names. Many so-called “clean” brands are guilty of greenwashing to maintain market share, including recognizable names.. Looking at you, Pacifica. We know the DOSE matters, but when you have millions of people using these? It adds up rather significantly!
Key toxic ingredients to watch for:
| Ingredient | Known Risks |
|---|---|
| Oxybenzone | Hormone disruption, coral bleaching |
| Octinoxate | Possible reproductive toxicity |
| Avobenzone | Degrades into estrogen-mimicking compounds under sunlight |
| Homosalate | Accumulates in blood, raising toxicity concerns |
| Octocrylene | Degrades into benzophenone, under investigation for carcinogenic effects |
These ingredients are widely found in brands like Neutrogena, Aveeno, Banana Boat, Coppertone, and Hawaiian Tropic.
Beyond marine and environmental harm, the impacts on human health are also serious. Not to put fear into you, but I DO want to share this information to help empower you to make the best choices for yourself (and your family!):
- Endocrine disruption: Certain sunscreen chemicals mimic hormones, possibly affecting fertility, thyroid function, and metabolism
- Carcinogenic concerns: Traces have been detected in tumors, breast milk, and fetal tissues
- Bioaccumulation: Studies show detectable levels of these chemicals in the blood after a single application, persisting for days
The Australian paradox further highlights the complexity: despite extensive sunscreen promotion, Australia maintains some of the world’s highest skin cancer rates. Sunscreen alone is not a panacea; lifestyle, diet, genetic factors, and product choice all play significant roles.
A better approach is using mineral-based sunscreens that physically block UV rays without disrupting internal systems.
Safer ingredients include:
- Non-nano*zinc oxide: Broad-spectrum UV protection without systemic absorption
- Titanium dioxide: Effective primarily against UVB rays, with partial UVA protection
*It is crucial to avoid nano-formulations, as extremely small particles may penetrate tissues or present inhalation risks.
Mineral sunscreen brands I recommend:
- Badger SPF 30 Clear Zinc
- ThinkSport SPF 50+
- Babo Botanicals Clear Zinc SPF 30
- Earth Mama SPF 40 Stick
You can find these options online or at most Target, Sprouts, or Whole Foods stores.
If you are ready to glow sustainably, protect your health, and stop supporting toxic industries, continue reading! We are about to dive into nutrition, skin barrier health, and modern stressors that can silently undermine your skin from within.
What You Eat Shows Up on Your Skin
The foundation for resilient, youthful skin begins internally. We are what we eat, right? Skin is a reflection of metabolic health, gut health, systemic inflammation, nutrient sufficiency, and hydration status.
Relying solely on topical treatments while ignoring internal support will limit your results.
Dietary choices that undermine skin health include:
- Excessive sugar: Promotes glycation, a process where sugar molecules attach to collagen and elastin fibers, making them rigid and prone to wrinkles
- Processed seed oils: High omega-6 content drives systemic inflammation and may impair the skin’s ability to handle UV stress
Skin-supportive nutrients include:
- Vitamin C: Critical for collagen synthesis and repair
- Vitamin E: Neutralizes free radicals generated by UV exposure
- Zinc and selenium: Key cofactors in antioxidant enzyme systems
- Omega-3 fatty acids: Reduce inflammation and enhance skin hydration and elasticity
Foods that support skin resilience:
- Wild blueberries
- Bell peppers
- Wild-Caught Fatty fish like salmon and sardines
- Organic Bone broth rich in collagen peptides
- Pumpkin seeds for zinc
If additional support is needed, high-quality supplements I recommend include (if interested, you will see discount codes/links to save at the end of this article):
- Pure Encapsulations Vitamin C + Bioflavonoids
- Titan Nutrition Omega-3 (20% off Code: BRIT20)
- Titan Nutrition Collagen I & III
- Douglas Labs Liquid Collagen Type II (with Verasol)
Your Skin Barrier Needs a Hug
The skin’s outermost layer, known as the stratum corneum, acts as a barrier to prevent water loss, block pathogens, and modulate immune responses. When this barrier is compromised, skin becomes dry, inflamed, sensitive, prematurely aged, and open to infection & scarring!
Common culprits that damage the barrier:
- Harsh, alkaline cleansers
- Overuse of exfoliants (both chemical and mechanical)
- Alcohol-laden toners
- Fragrance and sensitizers common in “natural” skincare
Proper barrier care focuses on support, repair, and strategic intervention, NOT aggressive over-treatment!
For example (I’m about to age myself here, haha!), many of us grew up believing that “scrubbing” our faces aggressively with St. Ives Apricot Scrub (hello, harsh exfoliants) or “burning off” acne with Stridex or Oxyclean pads (what uppp intense alcohol pads) was the secret to smooth, healthy skin. YES. If you know, you know!! *Cue Memory Lane, can you smell it? 🙂
At the time, feeling your skin sting, tighten, or flake was seen as a sign that the products were “working.” That life-giving red glow, lol!
Today, we understand that this type of aggressive exfoliation and alcohol-based treatment severely damages the skin barrier, promotes chronic inflammation, sensitizes the skin, and can actually accelerate visible aging over time.
Modern skincare science has shifted toward supporting, protecting, and restoring the skin rather than assaulting it.
Key skin-loving strategies include:
- Using pH-balanced, non-stripping cleansers to maintain the skin’s natural acidity and microbiome balance
- Incorporating moisturizers with ceramides, niacinamide, and squalane to restore lipid layers and hydration
- Limiting active exfoliating treatments (AHAs, BHAs, peels) to appropriate intervals based on skin tolerance
- Resting the skin periodically with a simple moisturizer-only routine to allow the barrier to repair naturally
- Using retinol products carefully and appropriately, recognizing that while retinoids are powerful anti-aging tools, they must be introduced slowly, paired with barrier support, and used primarily at night
Retinol and its derivatives (such as retinaldehyde and prescription retinoids) stimulate collagen production, increase cell turnover, and improve fine lines and texture over time. However, without proper skin preparation and ongoing barrier support, retinol use can lead to irritation, flaking, redness, and weakened barrier function.
Best practices for retinol use include:
- Starting with lower concentrations and slow application (2–3 times per week)
- Buffering retinol with moisturizer to minimize irritation during the adjustment phase
- Avoiding layering retinoids with strong exfoliants or irritating actives on the same nights
- Prioritizing sun protection, as retinol increases sun sensitivity
If used thoughtfully, retinol can be an excellent ally in preserving skin health and structure. If used carelessly, it can rapidly undo progress by undermining the barrier.
Barrier-supportive product recommendations:
- Vanicream Gentle Cleanser
- SkinFix Barrier+ Triple Lipid Cream
- The Ordinary 100% Squalane Oil
- La Roche-Posay Cicaplast Baume B5
(Additionally, I have been formulating my own botanical-based skincare line as part of my doctoral studies in botanical medicine. Early testing has yielded strong positive feedback, should we decide to move forward, select products may become available through the storefront in the future!)
Tools and Botanicals That Actually Work
Glowing skin does not require complicated routines or expensive gimmicks. It requires consistent, intelligent practices and support with proven tools and botanical allies.
Foundational tools include:
- Gua sha and facial massage: Promote blood circulation, lymphatic drainage, and skin detoxification
- Dry brushing: Improves lymphatic flow and gently exfoliates dead skin cells
- Silk pillowcases: Reduce mechanical friction and moisture loss during sleep
- Red Light Therapies (will get into this in another article – light therapy is amazing!)
Botanical ingredients worth prioritizing:
- Aloe vera: Soothes inflammation and promotes healing
- Calendula: Supports skin regeneration and calms irritation
- Rosehip seed oil: Rich in natural vitamin A and essential fatty acids for collagen repair
- Green tea extract: Potent antioxidant that protects against UV damage and reduces redness
- Sea buckthorn oil: Provides omega-7 fatty acids that boost skin hydration and elasticity
Minimal, consistent application of these tools and botanicals can deliver meaningful improvements over time!
Bonus: Modern Stressors You Didn’t Know Were Aging You
Modern lifestyles introduce a range of unseen stressors that impact skin health far more than most realize!
Blue Light Damage:
High-energy visible (HEV) blue light emitted from phones, computers, and artificial lighting penetrates the skin deeper than UVB rays, accelerating oxidative stress and collagen degradation. Blue light CAN help with acne, but we will get into that at a later time.
Solutions:
- Use sunscreen containing iron oxides
- Incorporate antioxidant serums with vitamin C, ferulic acid, and green tea
Dry Indoor Air:
Air conditioning and heating systems drastically lower indoor humidity levels, which dehydrates the skin, disrupts barrier function, and increases sensitivity.
Solutions:
- Run a humidifier at home and in the office
- Focus on humectant-rich skincare products containing glycerin, hyaluronic acid, or beta-glucan
Sleep Deprivation:
Restorative skin regeneration, collagen synthesis, and immune repair occur during deep sleep stages. Inadequate sleep heightens systemic inflammation and visibly accelerates skin aging. I always tell my clients: SLEEP IS A MIRACLE WORKER!
Solutions:
- Prioritize 7 to 9 hours of sleep
- Supplement with magnesium glycinate or glycine to promote deeper, more restorative sleep phases
Aging Is Natural. Premature Aging? Optional.
Healthy, vibrant skin does not happen by accident! In some, sure. We all have that one friend! But for most of us, beautiful skin reflects intentional choices around nutrition, recovery, protection, and self-respect.
When you nourish your body, protect your skin barrier, and choose products rooted in integrity rather than marketing, your skin will naturally reflect resilience, vitality, and youthfulness.
You do not need more products. You need the right ones.
You do not need more treatments. You need the right daily practices.
Respect your skin as the brilliant, living organ it is, and it will repay you for years to come. 🙂
If you treat your skin like the intelligent organ it is, it will show!
Feel like you just got a full skin masterclass?
Share this with a friend who still thinks baby oil is a sun strategy.
Bookmark the page. Refer back to it. Send it to your group chat. When it comes to the blog, sharing is caring and getting the word out supports my cause (trying to TAKE OVER THE WORLDDDD, Pinky!) 🙂
Resource Links:
- Titan Nutrition: [20% Off Link]
- Pure Encapsulations: [20% Off Invite Link] *Will need code: 972244
- Fullscript Dispensary: [10% Off Store Link]
Need Help Navigating?
For personalized coaching and more insights on optimizing your health and wellness, feel free to reach out:
- Website: [Limitless Health and Performance]
Thank you for spending some of your time with me today! If this brought value and insight to you, you can show support by liking and sharing this with your friends.
Until next time friends, Be Well!
Britt Larson | IFBB PRO, CFNMP
@coachmusclenugget @LimitlessHealthandPerformance
Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with your health provider!