How to Support Blood Sugar & Insulin in the Winter When There's no UVB | Episode 277

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EPISODE SUMMARY

In this episode of Light Up Your Metabolism, Danielle Hamilton breaks down what happens when UVB sunlight disappears in winter and why losing strong sun exposure doesn’t mean losing all your metabolic health benefits. She shares her personal journey from being a lifelong “winter hater” to embracing cold and darkness for their unique healing effects. Danielle explains how cold exposure, seasonal darkness, and brown fat activation can mimic many of the same benefits as summer sunlight, from improving insulin sensitivity to lowering inflammation. Listeners will learn how to work with the seasons, not against them, and why leaning into winter can become a powerful tool for metabolic repair.

TOPICS COVERED IN THIS EPISODE

• How the loss of UVB light above 33° latitude affects vitamin D levels and metabolic function
• Why people with darker skin living in higher latitudes may need year-round UVB support
• The role of darkness in triggering pineal and mitochondrial melatonin for cellular repair and hormone balance
• How cold exposure boosts adiponectin, improves glucose uptake without insulin, and increases mitochondrial biogenesis
• The science of brown adipose tissue (brown fat) and its impact on thyroid health, fat burning, and blood sugar regulation
• Why seasonal shifts in temperature and light help balance leptin, thyroid function, and gut health
• How winter “catabolic” repair processes complement summer “anabolic” building phases
• Danielle’s personal experiments with “cold girl walks” and why gradual exposure works better than extreme plunges for beginners
• Tips for working with your climate to mimic winter benefits even in warmer locations
• How embracing seasonal rhythms can prevent winter weight gain and support long-term metabolic resilience
• Introduction to SunSense UV Bead Bracelets and Lizards as tools to track UV exposure and optimize safe sun practices year-round

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