Seven everyday foundations to help your family stay strong, protected, and thriving through peak summer.

July is the month the sun means business. Here in the Pacific Northwest, we wait all year for these long, bright days — and when they arrive, families pour outdoors. Hikes, lakes, barbecues, camps, road trips. It's the season we dream about during the gray months.

But as a retired pediatrician, July also brings a question I've heard in exam rooms for decades: how do I keep my family healthy through all this sun and activity?

The answer I've come to trust isn't just about sunscreen and hydration — though those matter. It's about giving the body the raw materials it relies on to support and maintain itself from the inside. Your skin, your cardiovascular system, your stress response, your gut — they're all connected, and they all work harder in summer. Supporting those foundations is one of the most practical things a family can do.

July is also UV Safety Awareness Month, and that makes this the right time to think about protection from the inside out. Sunscreen handles the outside. The nutrients your body needs to stay resilient — antioxidants, omega-3s, skin-support botanicals, the minerals that keep you hydrated — those come from what you put in.

What I've come to believe after decades of practice — and parenting — is that real wellness isn't about perfection or doing all the things. It's about giving your body steady, reliable support, season by season, and trusting it to meet you halfway.

DeeDee and I often come back to the idea that wellness has four dimensions — physical, mental, emotional, and spiritual. Supplements support the physical. The rest comes from showing up, being present, and loving the people in your life ferociously. That part, I suspect, summer already does for you.

Wishing you a healthy, sun-soaked, resilient July.

In good health,

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Dr. Paul (retired)

At my Fullscript dispensary, the supplements below aren't about pushing harder or doing more. They're about giving your body what it needs so it can do what it's designed to do — through every sunny, active, wonderful July day.

🛡️ 1. Antioxidant Protection

The body's built-in defense against everyday oxidative stress — including the kind that comes from sun exposure and summer activity.

  • Vitamin C 🍊 — a cornerstone antioxidant involved in skin health and collagen production
  • Vitamin E 🌰 — works alongside vitamin C to protect cell membranes
  • CoQ10 ⚡ — supports cellular energy and antioxidant recycling

🐟 2. Omega-3 Fatty Acids

Among the most well-studied nutrients for whole-body wellness — and skin health especially.

  • EPA/DHA from fish oil 🐟 — supports healthy skin hydration and a balanced inflammatory response
  • Algae-based omega-3s 🌿 — a plant-based option for the same benefits
  • Evening primrose oil 🌼 — traditionally used for skin comfort and moisture

☀️ 3. Vitamin D3 + K2

The "sunshine vitamin" — but here's the irony: many of us are still low, even in July. Indoor time, sunscreen use, and latitude all play a role.

  • Vitamin D3*  ☀️ — supports immune function, mood, and skin health
  • Vitamin K2 MK-7 🦴 — works with D3 to direct calcium where it belongs
  • Combined D3+K2 formulas — convenient, balanced dosing in one capsule

*Note: The D3 + K dose depends on the D3 dose: newborns to 2 years: 1000 IU D3 daily; 2-5 years: 2000 IU D3 daily; school-aged children: 3000 IU D3 daily; teens over 120 pounds: 5000 IU D3 daily. You can check your child's D3 level from the comfort of your home here: Vitamin D Test | A-Home Vitamin D Deficiency Test Kit

The optimal D3 level is 50-80 ng/mL. Normal is considered 30-100, but 30-50 is just not adequate for the immune protection desired.

💧 4. Hydration & Electrolytes

Peak summer means peak fluid loss. But hydration isn't just about water — it's about the minerals that help your body hold and use it.

  • Magnesium ⚖️ — involved in over 300 enzymatic processes, including fluid balance
  • Potassium 🥥 — an essential electrolyte often under-consumed
  • Trace mineral drops 💧 — zinc, selenium, and chromium for broad-spectrum support

🌿 5. Skin-Support Botanicals

Nature's answer to summer skin: plant compounds studied for their role in supporting the skin's natural resilience.

  • Astaxanthin 🦐 — a carotenoid from microalgae, studied for photoprotective properties
  • Polypodium leucotomos 🌿 — a fern extract with research on supporting the skin's response to UV
  • Green tea extract (EGCG) 🍵 — polyphenols that support skin health from the inside

A note: These aren't replacements for sunscreen — they're complementary supports. Wear your SPF, stay in the shade during peak hours, and let these botanicals support your body's own defenses.

🧘 6. Stress & Summer Sleep

Long daylight hours, travel, and disrupted routines can throw off sleep and stress chemistry. Supporting the calm side of the equation helps everything else work better.

  • Magnesium glycinate 🌙 — a gentle form often chosen for relaxation and sleep quality
  • L-theanine 🍵 — an amino acid from green tea, studied for calm focus without sedation
  • Melatonin 🌒 — supports the body's natural sleep-wake rhythm when summer light throws it off

🌾 7. The Gut-Skin Connection

What happens in the gut shows up in the skin. Summer eating — more produce, more barbecues, more variety — is actually the perfect time to support this axis.

  • Probiotics 🦠 — support a balanced gut microbiome, which research increasingly links to skin health
  • Zinc 🦪 — involved in skin health and gut barrier integrity
  • L-glutamine 🌱 — an amino acid that supports intestinal lining health

Important Note

As always, consult with your trusted healthcare provider before making changes to your supplement routine, especially if you have an existing medical condition or take prescription medications.

🛒 How to Shop My Fullscript Dispensary

Explore these foundational supports — and many more — at:

👉 Visit my Fullscript dispensary

  • Every order through my dispensary includes:🎉 25% off all professional-grade supplements
  • 🚚 Free shipping on orders over $50

Summer is a great time to take stock of what your family's routine looks like and make small, supportive adjustments. Start with one or two foundations that feel most relevant right now — you don't need to do everything at once.

#SummerWellness, #UVSafetyMonth, #SkinHealth, #FoundationalHealth, #DrPaulApproved, #FullscriptCommunity, #PaulThomasMD, #SummerResilience, #WholeBodyWellness, @DrPaulThomas, @KidsFirst4Ever

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The information provided in this content is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. It is not a substitute for consultation with a qualified healthcare professional. Always seek the advice of your physician or other licensed healthcare provider before making any medical decisions, including starting any new diet, supplement regimen, exercise program, or wellness protocol. Never disregard professional medical advice or delay seeking treatment because of something you have read here. The use of this information is at your own risk. This content does not establish a doctor-patient relationship. Statements regarding dietary supplements have not been evaluated by the Food and Drug Administration (FDA) and are not intended to diagnose, treat, cure, or prevent any disease. If you experience any adverse reactions or medical concerns, discontinue use immediately and consult a medical professional.