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Nutrition, Supplements
Vitamin D: Everything You Need to Know About the “Sunshine” Vitamin

Vitamin D: Everything You Need to Know About the “Sunshine” Vitamin

It’s a bright and sunny day outside, and you’re feeling on top of the world. You’re in a great mood, and you can’t wait to take advantage of everything the day has to offer.

What you probably didn’t realize is whether you’re outside swimming, laying out, just relaxing, gardening or whatever it is that you enjoy doing outside, you’re actually in taking a vitamin – vitamin D that is.

And not only are you taking in an important nutrient, this vitamin could even be playing a role in that happy mood you’re experiencing.

Want to know more? Here’s everything you need to know about this powerful “sunshine” vitamin:

Meet Vitamin D


You can find vitamin D in a few foods naturally, such as tuna fish, swordfish and salmon. It’s also present in beef liver, eggs and cheese. Because of the lack of vitamin D in many people’s diets, some foods have it added in, such as yogurt, milk, orange juice and certain cereals.

Spending time outside in the sun will also give you vitamin D, but not because it actually comes from the sun. Instead, the sun’s ultraviolet rays hit the skin and cause vitamin D synthesis to occur.

The concern of skin cancer is a huge factor in why some people aren’t obtaining enough vitamin D, as people either minimize their time outdoors or cover their skin with clothing or sunblock.

But although the sunscreen will help reduce a person’s risk of skin cancer, it also harms your ability to obtain vitamin D. Even sunscreens with an SPF of 8 lessen a person’s ability to produce the vitamin by 95 percent!

That’s why you need to get it from other sources.

In fact, most people need to take supplements to reach the recommended amount – myself included.

But no matter how you obtain this nutrient, it has to undergo two different – yet equally-important – processes in the body.

First, it must convert into calcidiol in the liver. Then, it undergoes a process in the kidneys that changes it into calcitriol, also known as 1,25-dihydroxyvitamin D. These steps are both necessary to transform the vitamin D you take in into a form your body can actually use.

Unlike vitamins C and E that are expelled as a waste product from the body when they’re in excess, extra vitamin D remains in the body and is stored for later use. It’s a fat-soluble vitamin that’s able to be stored in fatty tissue and in the liver, which your body can use when your D levels are low.

At the end of the day, how much vitamin D your skin makes depends on various factors, such as the time of year, the time of day, the season, your skin pigmentation and your location.

The Purpose Behind Vitamin D


One of the biggest reasons people need vitamin D is for skeletal and dental health, where it regulates the amount of phosphate and calcium in your body – both of which are necessary for your bones to develop and repair themselves.

Without a combination of calcium and vitamin D, bones aren’t as strong as they could be. As a result, they may become fragile and brittle, and may break easily – even without a serious injury occurring.

Vitamin D has other benefits as well, such as the role it plays in the nervous system, where it regulates the development and function of the nerves. It has a neuroprotective effect due to the fact that it has an influence on neurotrophin production and release.

Additionally, it has an impact on neuromediator synthesis and may even protect the cells from tissue damage that arises from oxidative damage. Looking back, when my vitamin D levels were low, I suffered from forgetfulness and just had general difficulty thinking at times.

I later researched and discovered these are a big concern for people who are lacking vitamin D. The vitamin has the ability to help prevent brain disorders like dementia. I’m glad I got back on track taking my supplements before things got too serious!

But that isn’t all that vitamin D can do for you. This nutrient is vital for the body in a number of other ways.

For instance, without vitamin D, you won’t be able to move freely or normally because your muscles require it. Your nerves need it to transmit messages from your brain to other parts of your body. As a result, vitamin D plays a role in your movements and how your body responds.

To ward off viruses and bacteria from entering into your body and making you sick, you need vitamin D. I didn’t realize it at the time, but once I found out I had a vitamin D deficiency, it was like a smack in the face – I now know why I was sick three times over last winter, and why it seemed to take me a long time to get over a simple cold.

How Much Do You Need?


Not sure if you’re getting enough vitamin D? Want to avoid some of the negative side effects I experienced when my levels were low?

Then you need to get your levels tested!

If you think you’re not getting enough vitamin D or have symptoms of a deficiency, ask your physician for a 25(OH)D test. Although there’s also the 1,25(OH)₂D test, it won’t tell you if you have a deficiency or not.

The test is a blood test that can be obtained by pricking your finger. You can ask your physician to give you the test, or you can purchase a test to do at home. Then, as you interpret your results, know that different governing health organizations advise for different levels.

For instance, the Vitamin D Council suggests your level be around 50 ng/ml. Ultimately, you want the reading to be between 40 and 60 nmol/L. Levels that are less than 30nmol/L aren’t high enough to support good bone health, let alone your general health. Having a reading above 125 isn’t healthy either.

To obtain optimal levels, you need to meet the following requirements:

  • Infants between the ages of zero to 12 months should get 400 IU per day. With exclusively breastfed infants, you may need to give a supplement. Formula-fed babies already receive enough through diet alone. Once the child gets to the age where solids are introduced, he or she may not need a supplement, no matter if he or she was breastfed or bottle fed.
  • Children above the age of one-year-old need 600 IU daily, as do adults who are under the age of 70. Those who are over 70 require 200 additional IU per day, as their skin doesn’t convert sunlight to vitamin D as effectively as someone who is their 30s or 40s. Not to mention, the kidneys in people over the age of 70 begin to decrease their ability to convert vitamin to an active form.
  • Breastfeeding mothers need the same amount as an adult or teen who isn’t nursing a little one. The same applies to pregnant women. Taking prenatal vitamins during pregnancy and while nursing will assist in reaching 600 IU on a regular basis when taken in addition to eating a well-balanced diet. The Mayo Clinic recommends finding a prenatal vitamin that contains at least 400 IU of vitamin D per day.

Sounds pretty simple, right? That’s because it is!

If you can’t get all the vitamin D you need from sunlight alone, supplementing to meet these levels is an incredibly easy way to maintain your health.

What Happens if You Don’t Get Enough or Get Too Much?


The number of people who have inadequate D levels is rising, despite all the foods fortified with it. I know – I’m part of this statistic.

In fact, it’s estimated that one billion individuals throughout the world have lower than normal vitamin D levels.

People don’t get enough either because they don’t consume enough or because they don’t go out in the sun enough. In some (rarer) cases, a person might be unable to convert vitamin D into its active form because of kidney problems.

Children who don’t get enough vitamin D may develop a condition known as rickets. As previously mentioned, people – including children – require vitamin D to maintain a correct balance of phosphorus and calcium. When they experience an extreme and prolonged deficiency, rickets occurs and leads to the bones softening and weakening in children.

Eating items containing vitamin D or taking supplements tends to correct the problem and will fix any bones problems that arose from the rickets. However, children who have a genetic condition that led to rickets may need medications and treatment. The skeletal deformities that are attributed to soft bones not forming correctly may require surgical correction and are most common in infants and children of African American descent.

Adults who develop a deficiency may wind up with a condition known as osteomalacia that leaves bones were soft and very bendable. Unlike osteoporosis, which causes weakening in previously constructed bone, osteomalacia causes issues with the bone-building process, leading to muscle weakness and achy bone pain.

Treatment for osteomalacia involves replenishing low levels of vitamin D and calcium and treating any underlying disorders that may be causing the deficiencies. From problems with weakness and muscle tone in the legs, people who have this condition may waddle or have trouble getting around.

I know that sounds pretty scary, so I wouldn’t blame you if you were thinking about doubling up on your vitamin D supplement. But before you reach for an extra dose, be aware that more vitamin D isn’t necessarily better.

In fact, taking more vitamin D than needed through supplementation can cause health problems in the future. On the contrary, it’s not possible to overdose on vitamin D made from the sun, or from foods that don’t contain high quantities of it.

Although rare, hypervitaminosis D – also known as vitamin D toxicity – is possible and may be serious. Generally, it’s caused by taking large doses of supplements containing vitamin D.

People who experience vitamin D toxicity tend to end up with a large quantity of calcium in the blood – a condition referred to as hypercalcemia. Symptoms of hypercalcemia can include  nausea, vomiting, poor appetite, frequent urination, kidney problems and weakness.

The first step to recovering from an overdose of vitamin D – whether it developed over time or suddenly – is to reduce the amount of vitamin D a person takes in. This can be done with intravenous fluids or medications like bisphoshonates or corticosteroids.

Those who have kidney or liver conditions are at greater risk, and so are people who take thiazide-type diuretics. People who take 50,000 international units, abbreviated IU, over the course of several months are the ones who are at risk of toxicity. Anyone who takes more than 600 IU per day should have their blood levels regularly monitored.

Who Should Take Vitamin D Supplements?


Beyond the general recommendations I shared above, there are certain groups of people who should be doubly-certain to take supplements to ensure they’re getting enough vitamin D.

One example is people who have Crohn’s or celiac disease. Both conditions cause people to improperly absorb carbs, fats and proteins. Vitamin D requires fat to absorb, thereby causing the malabsorption of vitamin D – ultimately resulting in a vitamin deficiency. Not to mention, people who have these conditions will typically have a calcium deficiency as well, which causes further bone issues.

Those with dark skin have a decreased ability to obtain vitamin D from sun exposure, while those who fall into the category of obese experience problems with vitamin D absorption as well. This occurs because the excess body fat binds to a portion of the vitamin D and stops it from reaching the bloodstream.

Finally, breastfed infants may benefit from a supplement because human milk doesn’t contain a large amount of vitamin D. Infants who drink less than 500 ml of formula each day may benefit from a supplement as well. Continue with the vitamin until the child reaches at least five years of age, or at your doctor’s recommendation.

The Final Word on Vitamin D


After my experience with a vitamin D deficiency, I’ve made it my goal to try to educate others. As a result, I try to always keep up with the latest research to make sure I’m giving out the best possible recommendations.

One thing you need to know is that the recommended amount of vitamin D a person should get has been debated in recent years.

The Institute of Medicine released a report on November 30, 2010 that recommended both adults and children need more than three times the amount of vitamin D that was currently recommended, which led to U.S. and Canada suggesting people get at least 600 IU per day. The safety limits were pushed from 2,000 IU per day to 4,000 per day.

Other new research suggests that Vitamin D may help to ward off certain medical conditions, such as multiple sclerosis (MS), diabetes, some cancers, heart disease and various autoimmune disorders. The heart muscle relies on potassium every time it beats, but scientific evidence is showing vitamin D might be beneficial to the heart, too.

In this particular study, the Health Professional Follow-Up Study, scientists followed almost 50,000 men’s vitamin blood levels for 10 years and found that the men who had a vitamin D deficiency were twice as likely as men who had normal vitamin D levels to have a heart attack.

Other studies conducted revealed low levels of vitamin D increased a person’s risk of sudden cardiac death, stroke, cardiovascular disease, heart failure and cardiac death, according to Harvard University. Evidence points to this vitamin playing a role in blood pressure regulation as well as artery damage, but more research is needed to prove this.

As mentioned before, chances of developing MS may be higher in the north than for people who live in sunnier climates. One study shows people with the highest vitamin D had a decreased risk – 72 percent lower to be exact – of developing MS than the men and women with the lowest levels.

Type I diabetes rates also vary based on location. For instance, a child in Finland is approximately 400 times more likely than a child in Venezuela to have type I diabetes.

One 30-year study followed 10,000 Finnish kids from birth. The children who took a vitamin D supplement during infancy had a 90-percent lower risk of type I diabetes than the ones who didn’t get a supplement. Multiple other studies conducted in Europe showed that vitamin D may protect against diabetes, but only juvenile diabetes.

Vitamin D may even play a role in preventing the development of a cold or the flu. Typically, people get a cold or a flu in the winter, but one British doctor hypothesized that this may be because vitamin D levels are lowest in the winter. Plus, vitamin D boosts immune cells’ production of the proteins that fight microbes.

If you ask me, that’s all pretty amazing!

My own experiences dealing with vitamin D have shown me how important this “sunshine” vitamin is to good health, and I hope that these studies are enough to convince you to make supplementation a part of your regular routine.

Have another question about vitamin D? Leave a comment below – I’m happy to help you with answers on your journey to better health!

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  1. Health in Beauty

    April 21, 2015 at 10:43 pm

    Now a days, alot of people have started taking D-Drop for their vitamin D deficiency, but what this article says, can help you get natural vitamin D not an artificial of medicine.

    Good Writeup – Thumps Up!


    • Mike Kamo

      April 24, 2015 at 1:32 pm

      I am a big believer in getting it naturally when possible. Pills can help, but why not try and change your habits versus relying on pills.


  2. steven skunberg

    April 21, 2015 at 11:11 pm

    We recommend vitamin D for a couple different problems at our grocery. We actually just had a seminar about it last week. I’ll definitely be sharing this on our socials!!


    • Mike Kamo

      April 22, 2015 at 6:28 am

      Thanks Steven i appreciate the share!


  3. Khoẻ mạnh

    April 22, 2015 at 12:41 am

    Another great post Neil. I have a question, why don’t you use Facebook comment on your site ?


    • Neil Patel

      April 22, 2015 at 6:29 am

      I am happy with the default WordPress comment system at the moment. I am continually working on the site though, and there are a lot of things that will be changed and improved upon in the future so you never know.


  4. Teresa

    April 22, 2015 at 5:15 am

    I saw an MS commercial this week stating that there are more people in Canada with MS than anywhere else in the world. We have long winters here, so maybe that’s why.

    Just one more point – before gastric bypass surgery they require a vitamin D test because they’ve found that most obese patients are very vitamin D deficient.


    • Mike Kamo

      April 22, 2015 at 6:30 am

      Thanks for the additional points Teresa. It comes as a big surprise to so many people, just how important the sun is for our health.


  5. Satish

    April 22, 2015 at 6:02 am

    Amazing Article Neil! A lot of people hesitate to try health supplements and this case is more in Asian countries like India. Nowadays people are more cautious about side effects, which they assume will have in supplements with default. Maybe an article on why supplements are required would be helpful! BTW, The fish looks like it is crying in the picture! 😀


    • Mike Kamo

      April 22, 2015 at 6:31 am

      Thanks for the post idea, will add it to the list, and yes, people are afraid of the sun and major issues like skin cancer, and while it is a huge problem, everything needs to be done in balance and moderation.


  6. Sachin Mathur

    April 22, 2015 at 6:18 am

    Great Post Neil !!!

    Sunlight spurs the body to make vitamin D. But because of the skin-cancer risk, there isn’t an official recommendation to catch some rays. However, a small amount of sun exposure without sunscreen can do the trick.


    • Mike Kamo

      April 22, 2015 at 6:32 am

      Couldn’t agree more Sachin – thanks.


  7. sourabh rana

    April 22, 2015 at 7:07 am

    Hello NEIL PATEL,

    I am amazed to see your BIO in this website a MASTER SEO Mind in white jacket of doctors. You are looking like a MD 😉 I was expecting few information about specially for females because in world majority of all Vitamin D patients are woman. Generally a trend that woman suffers more than man from deficiency of Vitamin D.

    This is just a suggestion from your honest reader & thanks Neil for following me on Twitter @sourabh_rana I am obliged that you are following me on twitter.


    • Neil Patel

      April 23, 2015 at 7:05 am

      Thanks for stopping by Sourabh, and i appreciate the comments on my jacket 😉


  8. Al Hagen

    April 22, 2015 at 8:05 am

    Hey Neil,

    “this is a re-post to a previous comment of mine”

    Congrats on the highly anticipated blog launch!
    Very well crafted article as usual ..
    One note, though:
    If you are directing traffic to your new blog by using your name and existing audience as a base, how relevant does this make the experiment to newbies?!!



    • Neil Patel

      April 23, 2015 at 7:06 am

      Thanks Al. I appreciate the comment. Check in for a post on quicksprout soon where i explain everything i am doing.


  9. Aarati

    April 22, 2015 at 8:14 am

    Nice to know that sunlight is natural vitamin. Any problem if we have access vitamin D? Let’s say we stay in very hot country?


    • Mike Kamo

      April 24, 2015 at 1:31 pm

      Nope, no problem.


      • Sella

        May 5, 2015 at 5:19 am

        Vitamin D is fat soluble, so it can be stored by the body. If you take too much vitamin D, for example, more than 10000 IU a day for many months, you will get vitamin D toxicity. It can cause constipation and other problems. However, too much sun exposure doesn’t cause vitamin D toxicity. The body has a feedback mechanism to regulate vitamin D production.


  10. Abhishek

    April 22, 2015 at 8:25 am

    labors and farmers work whole day in the sun without applying any sunscreen cream not even 1% of them suffer from skin cancer, this sunscreen cream is just a propaganda


    • Mike Kamo

      April 24, 2015 at 1:30 pm

      They also do a lof of things that help them out… such as their clothes or wearing a hat.


  11. Ryan Percy

    April 22, 2015 at 8:56 am

    Hi Neil,

    Really great post. I never thought you’d had so great knowledge about nutrition and healthy lifestyle. Anyways really great post kudos!! 🙂


  12. Gottlob Widmann

    April 22, 2015 at 9:13 am

    Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must undergo two hydroxylations in the body for activation. The first occurs in the liver and converts vitamin D to 25-hydroxyvitamin D [25(OH)D], also known as calcidiol. The second occurs primarily in the kidney and forms the physiologically active 1,25-dihydroxyvitamin D [1,25(OH)2D], also known as calcitriol [1].


    • Neil Patel

      April 24, 2015 at 1:29 pm

      Thanks for sharing the information Gottlob. I’m sure a lot of people will gain some insights from it. 🙂


  13. Dee

    April 22, 2015 at 10:38 am

    Hi Neil, great article! May I ask which wordpress theme you are using for this site?


  14. Ravi raj

    April 22, 2015 at 11:13 am

    Hi Neil you wrote again amazing post. May i know which theme you are using on this blog.


  15. A Buasi

    April 22, 2015 at 11:30 am

    Even though we are Thai and we get so much sunshine, I think many Thai people don’t spend enough time in the sun. We like to stay white! I will ask my husband what he thinks about Vitamin D and if I get enough. 🙂


  16. Karin

    April 22, 2015 at 5:27 pm

    Hi, I would like to complement you on this article! SunFriend is the first tool for measuring how much sun you are getting. It will actually help you get enough sun to optimize it’s healthy benefits such as vitamin D! It will also help you avoid skin damage. It is new, designed by myself and a NASA scientist. It’s also customizable for any skin type. Please read more and spread the word that there is a new tool to help get a balanced sun exposure into your daily life! http://SunFriend.com


  17. Deane Alban

    April 22, 2015 at 8:09 pm

    Just being outside is no guarantee you are manufacturing vitamin D! Unless your UV Index during the time you’re outside is over 3 you won’t be making any vitamin D. Factors that affect UV index include latitude, cloud cover, and air pollution. About half way down in this article is a map showing the line across the US above which the sun’s rays are too weak to trigger vitamin D production except during the summer. http://bebrainfit.com/lifestyle/nutrition/brain-vitamins-essential-healthy-brain/


    • Neil Patel

      April 23, 2015 at 7:08 am

      Some good additional points there Deane thanks.


  18. Minesh Rai

    April 23, 2015 at 5:40 am

    Hi Neil,
    This is somehow off the topic but can you share with us that this blog is recently started by you and have just 3 articles, then hows is it possible to get 84 comments all together till now in 8 days.


    • Neil Patel

      April 23, 2015 at 7:09 am

      Hi Minesh – this is something i will be writing about soon on quicksprout, do check back in regularly.


  19. Khadija

    April 25, 2015 at 7:54 am

    Wow . what a fantastic research and documentation. I will definitely share. 2 questions : where can you obtain the home test? and which form of vitamin D supplement would you recommend (I ask this as I believe that liquid form are more easily absorbable than capsule or tablets as the body needs to process them).Please don’t hesitate giving the names of the best if possible. Thanks again for a very informative article.


  20. Tauseef Alam

    April 29, 2015 at 9:33 am


    Recently one of my colleague went for vitamin D test. The results were horrible. The Vitamin D level was just 4. There is 30 minimum is required for sufficiency. The doctor told us that 2 out of 3 people he checked suffers from Vitamin D deficiency. I think it is a common problem in India.



    • Mike Kamo

      May 22, 2016 at 3:18 am

      Tauseef, I agree that Vitamin D deficiency has become something of a health bugaboo in recent years and is linked to various health conditions. We should keep check on it.


  21. Anthony

    May 12, 2015 at 7:45 am

    thanks for this wonderful information I really enjoy reading it,you are great.


    • Mike Kamo

      May 12, 2015 at 7:43 pm

      Thanks Anthony I appreciate the feedback.


  22. Olivia

    May 28, 2015 at 3:47 am

    This information is a great find. Being outside with all that SPF is just not enough to sustain our daily intake of vitamin D. Thank for opening my eyes.


  23. Daisy

    June 9, 2015 at 5:25 am

    Good to hear that! But the thing is, how about the real danger of UV rays? Well, we should just get exposed to the sun early in the morning. Besides, it might also burn our skin. Nonetheless, this is a very informative post. Thank you for sharing!


  24. Halley S. Cronin

    July 30, 2015 at 3:24 am

    Vitamin D is primarily synthesized from sunshine. It is recommended by doctors that everyday 20 or 30 minute is needed for us to exposure sunshine. It gives us strength and removes mental stresses. We can’t deny its importance so we should start taking this highly important vitamin.


    • Mike Kamo

      July 30, 2015 at 9:36 am

      Halley, thanks for sharing your thoughts. Vitamin D definitely has a lot of benefits.


  25. rohan

    August 2, 2015 at 12:50 pm

    Taking Vitamins as in its natural form, I mean from natural foods, Is it harmful? vitamins D or other can harm us? if we take it in excess level? even if it is from nature?


    • Mike Kamo

      August 2, 2015 at 3:26 pm

      Rohan, do everything in moderation at the recommended level and you should be fine.


  26. Rohan

    August 7, 2015 at 9:01 am

    Okey, Thankyou.. (Y)..


  27. dade dyana

    October 20, 2015 at 8:51 am

    Hi Mike, It is nice to see that you included children in the post. I am always happy to see that someone is taking a interest in teaching the younger generation how to take care of themselves. I had no idea of important Vitamin D is to our bodies. Are there any studies to show links between vitamin d and gallbladder problems?


    • Mike Kamo

      October 21, 2015 at 8:49 am

      Dade, I believe that the children are our future — if you teach them to eat healthy then they can influence their whole generation. I don’t have any studies on hand but having sufficient amounts of vitamin D can help your well being in many ways.


  28. Aline

    December 11, 2015 at 3:26 am

    Hi Mike, fist of all, thank you very much for your clearly informations. I just have one doubt: we can get the vitamin D from food and also from supplements, but if we can synthesise just through the sun, it means that we won’t take that without sun? I live in Ireland p, and we don’t get sun mostly of the year… Thank you very much


    • Mike Kamo

      December 11, 2015 at 2:37 pm

      Aline, I have been to Seattle a number of times and the climate is much like Ireland– people definitely take supplements during the long haul of cloudy weather.


  29. Suzanne Collins

    February 19, 2016 at 11:39 am

    Very well written Mike, I really like your website


    • Mike Kamo

      February 21, 2016 at 8:43 pm

      Suzanne, thanks for reading and glad you like it!


  30. sk1989

    June 3, 2016 at 3:59 am

    nice post . very helpful for readers.


    • Mike Kamo

      June 3, 2016 at 10:34 pm

      Thanks for reading. Keep visiting for more updates.


  31. Hema

    June 3, 2016 at 11:36 am

    Hi Mike,

    Thanks for sharing this post! I learned a lot from it.

    Keep up your work!



    • Mike Kamo

      June 3, 2016 at 10:36 pm

      Hema, always glad to help you. Your suggestions are always welcomed.


  32. Veronica Poole

    September 6, 2016 at 12:44 am

    How to get a Vitamin D at winter? When we have a short days and less sun?


    • Mike Kamo

      September 8, 2016 at 10:00 am

      VERONICA, with limited sunlight during the winter, one of the cost-effective methods of boosting vitamin D levels is by supplementation. Certain foods are high in vitamin D, but this can be a very costly source.


  33. Aliza

    September 27, 2016 at 7:21 am

    Garcinia cambogia is a small, pumpkin-shaped fruit that grows throughout India, Southeast Asia and Africa.


    • Mike Kamo

      October 10, 2016 at 2:16 am

      ALIZA, thanks for reading and posting here.


  34. Gita

    September 28, 2016 at 2:08 am

    Great information. Lucky me I recently found your website by accident (stumbleupon).
    I’ve bookmarked it for later!


    • Mike Kamo

      September 28, 2016 at 2:43 am

      GITA, thanks for visiting. Good luck!


  35. Napoleon

    September 28, 2016 at 2:34 am

    Do you have a spam problem on this blog; I also am a blogger,
    and I was wondering your situation; many of us have developed some nice methods and we are looking to swap strategies with others, please shoot me an email
    if interested.


    • Mike Kamo

      September 28, 2016 at 2:40 am

      NAPOLEON, thanks for the offer.. I’ll sleep on it.


  36. Manie

    September 28, 2016 at 6:53 am

    Very good info. Lucky me I ran across your website by chance (stumbleupon).

    I’ve saved it for later!


    • Mike Kamo

      September 28, 2016 at 9:23 am

      MANIE, thanks for visiting. Keep reading for more updates..


  37. Fogut

    February 21, 2017 at 1:43 am

    Thanks for sharing this great info. I just stumbled upon your website.


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About Mike Kamo

Hi, I’m Mike. One of my biggest passions in life is nutrition and after being certified, I wanted to create a site where I could help readers live a healthy and nutritious life. I believe we control our destiny and we can choose to live a long and healthy life by eating right and treating our bodies with respect.

Let me show you how our simple and efficient online fitness coaching has made it easy for thousands of women to lose weight, and how you can too!

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