Circadian Rhythm + Skin Health
This is a two-part series on circadian rhythm and how your body’s internal clock influences everything from skin health to metabolism.
Today we’re starting with how circadian rhythm impact skin health (next week, wiil be about how light and meal timing affect your hormones, blood sugar, metabolism and cravings)… something that isn’t often discussed.
My mom was diagnosed with melanoma when she was 32 years old, when I was just 7 years old. Given this, skin health, sun exposure and protection have been top of mind most of my life.
You may not know this, but in addition to my nutrition work, I’m also a consultant with Olive Tree People, a waterless, clean beauty brand built on the cold pressed, bioactive olive leaf elixir, rich in hydroxytyrosol, one of the world's most powerful polyphenols. And one of the most common questions I get is: ‘But what about sunscreen?"
We’ve been taught SPF is the only way to protect our skin. But Oliveda doesn’t make sunscreen… because Thomas, the founder/owner trusts that your body already comes equipped with a powerful protective system: melanin and antioxidants.
When you understand how light, melanin, and your circadian rhythm work together, the whole conversation around sun and skin changes.
The Different Types of Light in Human Physiology
Light isn’t just about seeing — it’s information for your body.
Morning light signals your circadian clock, boosting healthy cortisol levels and priming your skin cells for daytime defense.
Blue light (from the sun and screens) has a stimulating effect during the day but, at night, can suppress melatonin — robbing your skin of critical repair time.
UV light is often cast as the villain, but in the right dose and timing, it strengthens your skin’s natural defenses and allows for vitamin D production.
Your skin’s circadian rhythm follows a daily cycle: during the day, it focuses on defense against light, pathogens, and toxins; at night, it shifts into repair and regeneration.
Cancer, Sun, Skin, and Sunscreen
Yes, too much sun, especially repeated burning, increases skin cancer risk.
But context matters.
Your body was designed with protective systems, and one of the most important is melanin:
Melanin acts like a natural sunscreen, absorbing and scattering UV radiation so it doesn’t penetrate and damage DNA.
It also helps neutralize free radicals created by UV exposure.
People with darker skin naturally produce more melanin, which is why they have greater natural UV protection.
Dermatologists often use the Fitzpatrick skin type scale. This ranges from very fair (burns easily, tans poorly) to very dark (rarely burns, tans deeply) — to help guide individual sun needs and strategies for smart protection.
Where you fall on that spectrum can shape how much support your skin needs from both external and internal defenses.
Several large studies have highlighted the nuance here. For example, a long-term Swedish women’s study found that women who regularly avoided the sun actually had a higher overall risk of death (from all causes, including cancer) compared to those who got consistent exposure.
Other European population studies have shown that regular, moderate sun exposure carries a very different risk profile than intermittent overexposure and burning. And despite decades of heavy sunscreen promotion, melanoma rates have continued to rise, suggesting that sunscreen alone isn’t the protective solution we’ve been led to believe.
Am I saying ditch your sunscreen? No.
Am I saying it may be time to reconsider, add context, and add nuance?
YES!
Ultimately, you need to do what feels right for you. But let’s stop thinking of the sun as the enemy.
Antioxidants, Light, Melanin, and Skin Health
Every time UV light hits your skin, free radicals are produced. If those aren’t neutralized, they accelerate aging and increase risk of disease.
Melanin is your first line of defense. But antioxidants are the reinforcements:
They partner with melanin to mop up free radicals.
They help protect collagen and elastin (your skin’s structure).
They reduce inflammation that would otherwise weaken your skin’s barrier.
Hydroxytyrosol, the star compound in olive leaves, is one of the most powerful antioxidants known. It doesn’t just reduce damage; it actively supports your body’s ability to regenerate healthy skin cells.
This is why Oliveda invests in antioxidant-rich internals and topicals, rather than creating a sunscreen. The philosophy is simple: don’t just block light, build resilience against it.
Practical Daily Habits for Skin Resilience
Here’s how you can work with your body’s design:
Catch morning light. Step outside soon after waking. This sets your circadian rhythm and primes your skin for the day.
Feed your melanin. Moderate, safe sun exposure allows melanin to do its job and build capacity over time. Hiding from the sun and covering your body in sunscreen all the time weakens this system. It’s also important for natural light to hit your iris… so skip the sunglasses unless there’s a harsh glare in which case sunglasses are protective of harm.
Load up on antioxidants. Colorful fruits and vegetables, lots of herbs and spices, high-polyphenol olive oil, and Oliveda internals provide antioxidants that work alongside melanin, helping your skin neutralize damage from oxidative stress.
Protect your repair time. Dim screens and lights at night so melatonin can rise, giving your skin the signal to regenerate.
Simple ritual: Have a shot of good quality olive oil with lemon each morning… this is a small act that supports your gut, liver, and skin all at once.
When you understand melanin and antioxidants as your body’s built-in protective team, sunscreen becomes just one tool to use judiciously… not your whole strategy.
So do yourself a favor this week and expose your body to natural light within an hour of waking…Take your morning brew and sit outside while you drink it or take your dog for a walk and ditch the sunglasses
Curious which antioxidants best support your skin? Email me and I’ll share my favorites.
P.S. Your skin is an organ too. It craves antioxidants just like your body does inside. Curious about the bioactive Oliveda products I use daily? Browse them HERE →