The average person gets at least the daily recommended amount of vitamin D from spending 15 minutes in direct sunlight. Lighter-skinned people can get even more from the same. If you have naturally darker skin, you may have to spend more time outside. Luckily, you don't have to do it all at once, you can do it in 5-10 min spurts throughout the day.
1) eat real food - more vegetables, moderate meat, moderate fruits, less grains, less sugar, less vegetable oils.
2) exercise - moderate intensity cardio, sprinting, heavy lifting, dedicated stretching and mobility.
3) live - relax, de-stress, meditate.
Disclaimer: I'm not professionally qualified to make any formal recommendations. I've just done my homework and I'm my own guinea pig. All of my data, unless otherwise cited, comes from a sample size of n=1 (me).
Last edited by tandoorichicken; 05-28-2010 at 03:47 PM.