The SHN #70: UV Light, Silence, and Men

Welcome back to The Synergetic Health Newsletter! 

In this edition, I’ll start by outlining why exposing yourself to UV light is a good idea.

After that, why silence is important and how to cultivate more of it.

Then comes a look at the book “The Way of The Superior Man.”

Finally, I’ll include some links to things I’ve found particularly interesting recently.

Joe Burt

September 26th, 2024. Greetings from Canggu, Bali Indonesia. Now I know why Bali has been so popular over the years— it’s really an awesome place with friendly locals, extreme affordability, and a chance to live a low-friction island lifestyle. Within a five minute scooter ride I can be at the beach, the rice fields, the gym, hundreds upon hundreds of restaurants and cafes, and so much more.

I’ve been getting two long beach walks in a day, plenty of pool time at my comfortable and quiet homestay ($25/night), daily gym sessions, lots of fresh fruit and healthy meals ($3-7 ea.), and good conversations with fellow travelers and my lovely Indonesian host.

Also I’ve been voraciously reading, including:

• “The Others Within Us” by Robert Falconer: I loved this book. Takes Internal Family Systems therapy a step further into the history and reality of spirit possession, the porosity of mind, and how mental health can be saved by embracing these facts. The Western world really needs to wakeup from the reductionist, materialist worldview.

• “A Fool’s Wisdom” by Steven Young: A nuclear physicist eviscerates “scientism” and writes a treatise that claims that most of science’s sacred cows are actually pseudoscience. He goes after atoms/particles, gravity, the globe earth, and germs— claiming they all are made up in an inversion of the truth. I tore this through book in a day.

• “Timeless Secrets of Health and Rejuvenation” by Andreas Moritz: This natural health treatise is loooong and covers basically every wellness topic you could think of. Included in it is his “Amazing Liver and Gallbladder Flush” which caught my attention on some recent podcasts— where you do a flush to remove potentially thousands of gallstones from your liver— which apparently could do wonders for your health.

• “All For Love” by Matt Kahn: My recent “spiritual” read which is packed with practical advice to handle all manner of situations in life with love and compassion for self and others.

• I’ve also recently finished “On Having No Head” by Douglas Harding, “The Communication Course” by Fred Dodson, and “Mastery of Self” by Don Miguel Ruiz Jr.

As always, if anyone ever wants to chat about these types of topics please reach out!

☀️ UV Light is Not the Devil

For decades, we've been bombarded with warnings about the supposed danger of UV light exposure. Sunscreen companies, dermatologists, and health organizations have painted UV light as a villain, responsible for skin cancer, premature aging, and a host of other issues.

Today I remind you that this narrative is not only incomplete but harmful to your health. Let's again explore the often-overlooked benefits of UV light exposure and why frequent sun exposure is crucial for your overall well-being.

The UV Light Spectrum

Let’s first understand that UV light comes in different forms:

UVA (315-400 nm): Penetrates deeper into the skin

• present consistently throughout daylight hours, from sunrise to sunset

• can also penetrate clouds and glass, meaning you're exposed to UVA even on cloudy days or while indoors near windows

• intensity remains relatively stable throughout the day

UVB (280-315 nm): Primarily affects the skin's surface

• UVB rays are more variable and affected by factors like time of day, season, and latitude.

• are typically strongest between 10 AM and 4 PM

• UVB doesn't penetrate glass, so you won't get UVB exposure indoors

• intensity peaks around solar noon (usually between 12 PM and 2 PM, depending on your location and daylight saving time)

UVC (100-280 nm): Mostly absorbed by the atmosphere and doesn't reach the Earth's surface

Debunking the UV Fear-Mongering

The fear of UV light has been largely driven by studies that examined UV exposure in isolation, without considering the full spectrum of sunlight— such as the inclusion of red and infrared light. Sunlight is less than 10% UV light and over 50% red and infrared light. Interestingly, red and infrared light have been shown to protect against UV-induced cellular damage.

This evidence suggests that sunlight exposure, which includes UV light, may actually be protective against a wide range of chronic diseases, from autoimmune conditions to cardiovascular disease and even certain types of cancer.

Moreover, a growing body of research suggests that insufficient sun exposure may be more harmful than moderate UV exposure. A 2016 study published in the Journal of Internal Medicine found that avoiding sun exposure is a risk factor for all-cause mortality of the same magnitude as smoking.

“Studies in the past decade indicate that insufficient sun exposure may be responsible for 340,000 deaths in the United States and 480,000 deaths in Europe per year, and an increased incidence of breast cancer, colorectal cancer, blood cancers, hypertension, cardiovascular disease, metabolic syndrome, multiple sclerosis, Alzheimer's disease, autism, asthma, type 1 diabetes and myopia.”

The Health Benefits of UV Light

Vitamin D Production

UVB light stimulates the production of vitamin D in the skin. Vitamin D is crucial for bone health, immune function, and may play a role in preventing various diseases, including some cancers.

Nitric Oxide Production

UVA light stimulates the production of nitric oxide in the skin. Nitric oxide is a potent vasodilator, improving blood flow and potentially reducing blood pressure. This effect may explain why sun exposure is associated with lower cardiovascular disease risk.

Mood and Mental Health

Sunlight exposure is associated with improved mood and reduced risk of depression.

Metabolic Health

UV light exposure, particularly UVB, stimulates the production of a pro-hormone called pro-opiomelanocortin (POMC) in the skin and brain. POMC can be cleaved into various hormonal products that play crucial roles in regulating appetite, energy expenditure, and metabolism.

Immune System Regulation

Moderate UV exposure has been shown to have immunomodulatory effects, potentially beneficial for autoimmune conditions. For instance, UV light therapy is an established treatment for psoriasis.

Cancer Prevention

Moderate sun exposure may actually reduce the risk of several types of cancer. A study published in the Journal of the National Cancer Institute found that higher sun exposure was associated with a lower risk of several cancer types, including breast, ovarian, prostate, and pancreatic cancer.

Finding the Right Balance

The key to reaping the benefits of UV light while minimizing burning is moderation and gradual exposure. Here are some tips:

• Start with short periods of sun exposure and gradually increase over time.

• Avoid sunburn by utilizing shade and clothing.

• Consider your skin type – fairer skin requires more caution.

• Expose larger areas of your body for shorter periods, rather than small areas for longer.

• Don't wear sunglasses all the time – your eyes need some UV exposure too (but never look directly at the sun).

Completely avoiding the sun out of fear is detrimental to your health. The human body has evolved under the sun, and UV exposure is crucial for optimal functioning. Everybody needs to step out into the sun, enjoy its warmth, and reap the health benefits that our ancestors have enjoyed for millennia.

If you’re not convinced, this podcast just released which covers “evidence for greater sunlight & ultraviolet light exposure & lower all-cause death.” He goes into detail the studies that have been done showing the manifold health benefits of getting sun.

Ladies, my favorite two IG follows who talk about this message often in context with women’s health are Sarah Kleiner and Dr. Alexis Cowan.

🤐 The Power of Silence

We live in a world that's noisier than ever. From the constant hum of traffic to the ping of notifications on our phones, silence has become a rare commodity. But what if I told you that seeking out moments of quiet could dramatically improve your health and wellbeing?

Let's start with an experiment. Take a minute to listen to the sounds around you right now. What do you hear? In all likelihood, there's more noise than you realized. According to researchers at the University of Michigan, over 100 million Americans live in environments as loud as a running dishwasher - all day, every day.

This constant noise isn't just annoying - it's actually harmful to our health. Our bodies react to loud sounds by releasing stress hormones like adrenaline and cortisol. While this was helpful for our ancestors when loud noises signaled danger, today it means we're living in a state of low-grade stress much of the time.

The impacts are real. Studies have linked noise pollution to increased rates of heart disease, depression, and anxiety. Even background noise can impair our ability to focus, learn, and connect with others. It's no wonder many of us feel frazzled and on edge.

The good news? Silence can be a powerful antidote. Research shows that spending time in quiet environments provides a host of benefits:

• Reduced stress and anxiety

• Lower blood pressure and heart rate

• Improved focus and creativity

• Better sleep quality

• Enhanced mood

Even short periods of silence can make a difference. One study found that just two minutes of quiet was more relaxing than listening to "relaxing" music. Another study in mice showed that two hours of silence daily could boost the growth of new brain cells in areas linked to memory and emotion.

Of course, finding true silence isn't always easy in our modern world. But we can take steps to create more quiet in our lives:

• Use noise-cancelling headphones

• Create a quiet area in your home

• Take "silent breaks" throughout your day

• Spend time in nature

• Practice meditation or mindfulness

Silence definitely feels uncomfortable if you're used to constant stimulation. I remember leaving NYC for any amount of time how, paradoxically, weird it was to bask in quiet. It should have been relaxing but I clearly noted how disorienting it was not to have the constant background noise.

By intentionally seeking out silence, we give our senses a chance to chill.

In related news, I’ve been investigating darkness/silent retreats where I’ll be forced to remain in this condition for around 7-10 days, sounds fun!

📚 The Way of the Superior Man

David Deida is an author of ten books on the subjects of sexual and spiritual health of men and women. His well-known classic “The Way of the Superior Man: A Spiritual Guide to Mastering the Challenges of Women, Work and Sexual Desire”, first released in 1997, remains “a practical guidebook for living a masculine life of integrity, authenticity, and freedom.”

Here are some of my favorite highlights from the book (or you can read all my highlights here):

A Man’s Way

• Live with an open heart even if it hurts

• Never change your mind just to please a woman

• Enjoy your friend’s criticism

• If you don’t know your purpose, discover it, now

• Stop hoping for your woman to get easier

Dealing With Women

• Women are not liars

• Don’t analyze your woman

• Choose a woman who is your complimentary opposite

• Don’t force the feminine to make decisions

What Women Really Want

• Choose a woman who chooses you

• What she wants is not what she says

• Your excellent track record is meaningless to her

Your Dark Side

• You are always searching for freedom

• She wants the killer in you

𝕏 Thread of the Week

🍄 Psilocybin Better Than SSRI’s for Depression: A study comparing psilocybin (magic mushrooms) to the SSRI escitalopram for treating depression found that both improved symptoms similarly over six months. However, psilocybin offered additional benefits in psychosocial functioning, sense of meaning, and psychological connectedness. While both treatments showed sustained improvements in depressive symptoms, psilocybin outperformed escitalopram in measures of well-being, work, and social functioning. The researchers suggest psilocybin could provide a more holistic treatment option for depression, addressing both symptoms and overall well-being.

🌳 Trees Lower Your Risk of Heart Disease: A study by the University of Louisville's Green Heart Louisville Project suggests living in tree-filled neighborhoods may significantly reduce heart disease risk. The HEAL Study, conducted in South Louisville, Kentucky, involved planting over 8,000 trees in selected areas and monitoring residents' health over several years.

Researchers found that people living in areas with twice as many trees had 13% lower levels of a blood marker associated with heart disease, diabetes, and certain cancers. This reduction is comparable to the benefits of starting a regular exercise routine. Trees provide multiple health benefits, including reducing urban heat, buffering noise, filtering air pollution, reflecting infrared light, and creating spaces for relaxation and socialization.

🥗 Beyond Calories In, Calories Out: This article questions the traditional "calories in, calories out" approach to health and energy, arguing that the composition of calories matters more than their quantity. It explains that the body's energy comes from ATP molecules produced primarily by mitochondria, using different pathways depending on cell type and available nutrients.

The author emphasizes the importance of mitochondrial health and the variety of fuel sources needed for optimal body function. It critiques modern diets high in processed foods and agricultural chemicals, which can impair mitochondrial function and reduce ATP production. The article also highlights the critical role of micronutrients (vitamins and minerals) in energy production, noting that their deficiency can lead to a condition that is presented as a root cause of many chronic illnesses.

TLDR: Considering the nutrient quality of your food rather than the calorie content can be a more health-conscious approach to food consumption.

🔗 One Hitters

🔟 Foods to up your collagen intake (Post)

🛢 Seed oils are inflammatory. Full Stop. (Human Studies)

But…. they’re not actually killing you? (Podcast)

💪 Fix 90% of your shoulder issues in 30 days (Article/Video)

📚 Read my e-book, “Self-Development for Authentic Living” for free.

✔️ That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out.

🔗 If you know anyone who loves learning about these types of topics, send them this link!

📰 To read all past newsletters, go here.