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No such thing as a healthy tan? Let's talk about this....and Memorial Day Specials inside on a few of my favorite things! |
No such thing as a healthy tan? Melanin and metabolism: the science
Happy Memorial Day (if you observe this)! In the US this is the official start of summer, so on today's deep dive - I wanted to explore melanin, metabolism & if there is such a thing as "safe tanning"....
Before we jump into that deep dive - there are a few Memorial Day Deals happening now!
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New here? Grab my $5 Seasonal Food Course, my $7 Cortisol Course - or explore all mini courses & bundles
Now off the bat & want to say that I am not advocating for anyone "baking all day" out in the sun - especially if they have a poor relationship with sunlight - (click here to read my article on sunscreen & the nuance of this topic).
So let's please qualify for the record - that when I talk about sun exposure - I am talking about doing it in a titrated way with the support of circadian work - healthy diet & using the MyCircadianApp vitamin D timer to make sure you don't overdo it!
When it comes to melanin - there is so much about this amazing molecule that we are discovering!
Most people think melanin is just for tanning or sun protection. But here’s what almost no one is talking about: melanin is metabolically active. It interacts with sunlight, water, and your mitochondria to boost energy production, optimize hormones, and even enhance fat oxidation. This isn’t just theoretical - it’s cutting-edge science that could rewrite how we think about metabolism. Let's discuss ⬇️
When melanin absorbs light - whether it’s infrared, visible, or UV - it doesn’t just sit there passively. It can actually participate in photolysis (light-driven water splitting), releasing hydrogen gas (H₂), electrons, and oxygen. That hydrogen isn’t just filler - it’s one of the most powerful antioxidants in your body.
Hydrogen has the ability to protect your mitochondria, reduce inflammation, and support energy output on a cellular level. Think of melanin as your body’s own built-in hydrogen generator.
Sources: Solis Herrera et al., 2010; Ohta, 2015.
(Extra reading: Is Hydrogen Therapy Dangerous? The science behind this powerful therapy)
When your skin and eyes are exposed to UVA light, your body releases alpha-MSH (melanocyte-stimulating hormone) - a powerful hormone that does way more than simply boost melanin production.
Alpha-MSH binds to MC4R receptors in the hypothalamus (brain), where it increases energy expenditure, suppresses appetite, and enhances leptin and thyroid signaling.
It’s one of the core regulators of fat burning - and it’s light-activated. That makes melanin part of a built-in fat-burning circuit your body is wired to activate with light, not stimulants.
Citation: Voisey J et al., 2003. J Mol Endocrinol.
Melanin is like a mitochondrial shield. It absorbs damaging NNEMFs and can neutralize reactive oxygen species (ROS), which are known to break down fat-burning enzymes and damage thyroid tissue. Protecting your mitochondria isn’t just about antioxidants in capsules - it’s about light, structure, and biological intelligence. Melanin handles all of that in one molecule - AND as a natural by-product of sunlight exposure!
Citation: Liu Y et al., 2020. Int J Mol Sci.
Melanin has also been shown to bind and chelate heavy metals like mercury, lead, cadmium, and excess iron. This helps reduce their oxidative damage and keeps them from disrupting mitochondrial function or hormone signaling. In fact, neuromelanin in the brain is believed to act as a natural defense against metal toxicity in areas like the substantia nigra.
Citation: Zecca L et al., 2000. “The role of iron and other metals in the brain and their contribution to neurodegenerative disorders.” Free Radic Biol Med.
The more melanin your body builds in response to natural sunlight, the more responsive your hypothalamus becomes to leptin - the hormone that tells your brain you’re full and ready to burn fat. Sunlight boosts melanin, which enhances leptin sensitivity and supports the thyroid by improving T4 to T3 conversion. In simpler terms? Better light = better melanin = better metabolism.
Citation: Koch M et al., 2021. Front Endocrinol.
Melanin doesn’t just absorb light - it stores it, and can act like a capacitor: redistributing it inside your cells. This energy transfer may help stabilize cell membranes, enhance mitochondrial dynamics (fusion and fission), and create a charge-rich redox environment that enzymes love. Translation? A faster, more flexible metabolism - without needing caffeine or calorie math.
Supporting science: Niggli V., 2009; Guglielmi G. et al., 2020.
Melanin may enhance the creation of Exclusion Zone (EZ) water - structured, negatively charged water that builds around membranes. This water isn’t just hydration. It improves the flow of protons through mitochondrial channels, enhances ATP production (and water production at step 4 of the electron transport chain), and boosts nutrient transport. If you’ve struggled with hydration or slow metabolism, this could be a contributing factor.
Based on research by Dr. Gerald Pollack, 2013.
Melanin stimulated by sunlight boosts nitric oxide production in the skin. That NO improves blood flow & circulation, capillary dilation, and oxygen delivery - especially to high-metabolic tissues like brown fat and the thyroid. These are the metabolic powerhouses that actually burn energy, and melanin helps get fuel and oxygen to them more efficiently.
Citation: Bicknell RJ et al., 2015. J Invest Dermatol.
Here’s something fascinating: melanin is concentrated in the most light-sensitive parts of your brain - like the substantia nigra and pineal gland. These areas regulate dopamine, melatonin, circadian rhythm, and leptin signaling. In other words, melanin doesn’t just impact your skin - it shapes your mood, appetite, sleep, and hormones.
Citation: Zecca L et al., 2008. Brain Res Bull.
When it comes to building melanin (as I mentioned at the top of this article) - strategy & titration are KEY!
This video is my favorite short explanation of how to do this, and you can also get 40% off my Sunwise program today only (click here).
Final thoughts: Your metabolism isn’t just about food or fitness.
It’s about light, timing, melanin, and mitochondria, and no amount of supplements will fix what your light diet isn’t getting right.
Melanin isn’t just pigment. It’s a light-activated molecule that:
• Releases antioxidant hydrogen
• Buffers NNEMFs - ROS & chelates heavy metals
• Enhances leptin and thyroid signaling
• Activates your fat-burning alpha-MSH circuit
• Boosts mitochondrial function and hydration
• Powers your circadian and neuroendocrine rhythms
And yes - it can absolutely help regulate and restore your metabolism when built strategically.
I hope you found this article to be helpful & informative!
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Have a beautiful week!
In Health🌞,
Sarah
