How to Improve Skin Health & Appearance

Welcome to the huberman Lab podcast where we discuss science and science-based tools for everyday [Music] life I'm Andrew huberman and I'm a professor of neurobiology and Opthalmology at Stanford school of medicine today we are discussing skin Health our skin is an incredibly important organ not just for our appearance or because it serves as a Barrier to the other organ systems of the body but because it actually reflects the health status of all the other organs and systems in our body including our brain as well you'll learn today about the direct and reciprocal relationship between the

immune system and our skin and if you think about it you've seen this relationship in action before when any of us is feeling fatigued or sick the color the tone of our skin tends to be a bit quote unquote Off at least for us relative to what it normally is conversely when we are feeling particularly well rested and vibrant and healthy our skin reflects that so today we will discuss the skin as an organ we'll talk a little bit about the biology of skin so that everybody is on board the nomenclature of the different cell

types in the skin and how they're affected by various things and then we will discuss those things such as sunlight and sun exposure As it relates to skin cancers we'll talk about sunscreens of course something that I know Garners a lot of interest these days and even some controversy we will talk about common conditions of skin that concern people such as acne rosacea psoriasis eczema and of course we will talk about so-called anti-aging treatments for skin that is the things that can be done to help reduce the degradation of the protein components in skin things

like collagen things that You can do to improve collagen turnover as well as elastin these are other proteins within skin that give skin its youthful or in some cases where it's degenerative non- youthful appearance things like wrinkles and sagging skin so we'll talk about all of that we'll also talk about the various products that have been developed in order to treat wrinkles treat sagging skin reverse acne Etc we'll talk about which ones are safe which ones are not safe and which ones For which there still is no clear answer I want to make very clear

here at the outset that while I'll discuss various skin products during today's episode I nor the podcast has any Financial relationship to those products I will provide examples of certain products and provide a few links in the show note captions but I want to point out that those serve merely as examples that I found during researching this episode which by the way included speaking to Several board-certified dermatologists including a dermatologist expert in oncology cancers of the Skin So by the end of today's episode you will have a much clearer understanding about skin and what it

is at the level of biology and function its relationship to other systems in the body including the immune system and gut microbiome and you will be armed with the knowledge to make the best possible decisions for you in terms of skin health and Skin Care depending On your age your goals and any current conditions you may have before we begin I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford it is however part of my desire and effort to bring zero cost to Consumer information about science and science

related tools to the general public in keeping with that theme I'd like to thank the sponsors of today's podcast our first sponsor is ju juv makes medical grade red light Therapy devices now if there's one thing I've consistently emphasized on this podcast is the incredible impact that light can have in our biology now in addition to sunlight red light and near infrared light have been shown to have positive effects on improving numerous aspects of Cellar and organ Health including faster Muscle Recovery improves skin health and wound healing even improvements in acne reducing pain and inflammation

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can go to roka.com huberman to get 20% off your purchase again that's roka.com huberman to get 20% off okay so let's talk about Skin health and by extension skin care what should we all be doing to take care of this organ that we call our skin our skin is a very interesting organ as I mentioned earlier not just because it protects all the other organs of our body and I should mention it protects them not just by a physical barrier but there's also chemical things a chemical composition a skin microbiome to the skin that also

provides additional layers of support such as neutralizing Different bacteria that land on your skin there's a lot more to skin than you might realize but to start off let's just talk about what skin is at the level of its structure some of the cell types because in understanding that you'll be best equipped to understand some of the recommendations for skin health and Skin Care the skin like many other organs in the body is a layered structure so the very outermost layer is called the epidermis the epidermis has Cells in it below that there are other

cells that comprise What's called the dermis or sometimes referred to as the dermal layer and then beneath that you have subcutaneous fat now of course in different areas of the body the skin and as a consequence these different layers of the epidermis and dermis and the fat layer below it are of different composition and different thicknesses think for instance about the thickness of the skin on your forearm versus the Thickness of the skin on your belly versus the thickness of your skin on your eyelid okay and as soon as you think about your eyelid you

realize okay this thing that we call skin varies tremendously in thickness depending on whether or not we're with the scalp the eyelid the face the chin even you know neck versus chin body Etc so what we think of as skin while it may have a designated set of layers that have particular names can vary tremendously In terms of its overall thickness and therefore its vulnerability to things like sunlight which indeed can mutate the cells within the skin cause them to you know have disregulation of the expression of DNA and the production of other cells we'll

get into that so I just want you to think about skin as having these critical components of layers epidermis and dermis below it and by the way within the dermis is where you're going to find the blood supply The vessels and capillaries that innervate the skin innervate simply means that Supply or go-to the skin you of course have hair follicles and hair growing out of those follicles in many cases and then of course you have skin that does not have hair the so-call glabrous skin like on the palms of your hands the bottoms of your

feet Etc so I don't want to give the impression that skin is the same everywhere it varies in thickness it varies in terms of the Presence of hair or lack of hair it varies according to a lot of different parameters including how much oil is produced in one region or another but if you just know that the skin has an epidermis an outermost layer a dermis or sometimes referred to as the dermal layer which is below it and then it has fat below that and that the vasculature right the vessels and capillaries are at the

level of the dermis they come up through the subcutaneous fat and into That dermal layer but they don't reach into the epidermal layer that outermost layer and if you understand also that that nerve endings okay the little terminals as we call them of neurons nerve cells also go up into that dermal layer you've got temperature sensors in the skin all of this becomes very important for our discussions of skin conditions things like rosacea things like acne which sometimes can be painful or can be exacerbated by things like Heat they can be suppressed in some cases

or even activated by things like cold okay so if you just understand that there three layers epidermis on the outside dermis below it subcutaneous fat and that skin varies in thickness and that nerves that is nerve endings and blood vessels and capillaries are within the dermal layers of the skin well you're going to be very well equipped for the rest of today's discussion I'll throw in some additional information About oil production within the hair follicle and a few other things like extracellular Matrix which as the name suggests is extracell it's outside where the cells reside

but gives it its composition as either plump and moist appearing on the outside or it can be kind of sag and wrinkled and dry appearing all of that relates to the different components of proteins and other things within those skin layers but if you understand what I just told You even at a crude level if you can just imagine it just a little bit those three layers you're going to be very well equipped for the rest of today's discussion I should also mention that there are glands within the skin this won't be surprising to most

of you those glands will produce oil either more or less depending on certain conditions and there are things that live on the skin on that epidermal layer and within it that we call microbiota you've no doubt Heard of the gut microbiome right the existence of trillions of little microbacteria that live within your gut that provided they are varied in their composition and of the right sort really support your immune system and other aspects of Health including brain function and health well you also have a skin microbiome that is the existence of microbiota on the outside

of your skin that serve as a barrier to infections but that also provide things that are Nourishing to the skin and give it that vibrant look that most people want and by cleansing your skin in particular ways that is washing it with certain substances and avoiding other substances you can support as opposed to diminish that skin microbiome okay so to start today's discussion I want to jump right into the deep end meaning into one of the more controversial issues related to skin health and Skin Care out there right now which is sun exposure and Sunscreen

now it makes sense why this would be such a heated issue no pun intended because most everyone is exposed to the Sun or has the opportunity to be exposed to the Sun to some degree or another every single day even on cloudy overcast days it's also the case that we've learned a lot in the last 10 years or so about how different sunscreens and their components may be good for us may be less good for us and today we're going to talk about what is Known and what is still unknown but before we do that

we need to take a step back and look at the context in which all this controversy is happening my read of the online community as a whole as it relates to sunscreen and sun exposure in particular is the following I think most everybody I didn't say everybody but most everybody out there seems to accept the idea that excessive sun exposure can cause certain cancers of the skin that's the general belief Out there and there is good reason for that belief because indeed the Sun as full spectrum light includes long wave lengths it's probably easier to

think about those long wavelengths as the Reds and oranges and yellows and so forth that are present in well they're always present from sunlight but they're most obvious to us when the sun is low in the sky so-called low solar angle sunlight at sunsets and also at Sunrise but of course as full Spectrum light sunlight also includes UV ultraviolet light of different types we'll talk about those types today as well as blue light and green light and in midday sun when the sun is overhead we just see the Sun as white light right because containing

all those different wavelengths so while this is not a discussion about wavelengths and optics for sake of today's discussion just understand that long wavelength light tends to be more of the red orange Yellow variety okay Loosely speaking and down at the other end of the spectrum the short wavelength light is more of the blue and green and so-called ultraviolet light so it's well accepted light of different wavelengths such as UV Blue Light Green Light all the way out to Red Light even near infrared light can penetrate into cells it can actually pass through surfaces it

turns out that long wavelength light can actually go deeper in into the surface Of our skin right it literally can penetrate just by shining a red light on your skin it can actually penetrate the skin to a deeper layer then can short wavelength light like UV light and it's well accepted that UV light when it penetrates mostly that epidermal layer of the skin that outermost layer it can cause changes in the way that DNA functions it can cause mutations such that DNA which as many of you probably remember from high school biology DNA is Transcribed

into RNA and RNA is translated into proteins the proteins are the things that the cells produce they're actually made up of proteins well UV like can disrupt which DNA are expressed and how they are expressed in some cases leading to overproduction of too many cells or disruptions in the functions of cells and that's why people link UV light to skin cancer that's the whole idea there and that's the whole notion behind using sunscreens and Notice I'm saying Sun screen so ways to screen out UV light or maybe all sunlight in some cases in order to

prevent that penetration of the UV light into cells which can cause mutations which in some cases can lead to skin cancer now I realize as I'm saying this there's probably a group of you out there saying what's the evidence that sunlight can actually cause skin cancer well there is clear evidence that sunlight can cause skin cancer so which Skin Cancers and how deadly those skin cancers are we'll get to in a few moments that turns out to be a very interesting twist in the whole story but I want to highlight the fact that there's very

little controversy as to whether or not UV light can cause mutations in cells right but what you should be asking yourself is well why would long wavelength light like red light perhaps be good for skin we'll talk about that later there are Therapies phototherapies that use that exploit red light which can penetrate deep into skin that actually can enhance the health of skin if done correctly whereas short wavelength light which only hits that epidermal layer on the outside of the skin may be bad for our skin and I say maybe because it's really a function

of dose and timing and genetic background okay if all this is seeming rather complicated I'm going to make it very simple and before I do that I do want you to ask yourself a question I want you to ask yourself where you reside on the Continuum of beliefs about sunscreen UV light and skin cancers so here it goes my read of the landscape out there is that there are some people it's a small minority but there are some people who feel that sunscreen in any form is bad for them they think okay sun is great

for them and sunscreens of any kind chemical or physical barriers bad for them okay some people believe this I'm not saying I believe this in fact I don't believe that I'm a big believer in sunlight and the power of sunlight for health but I am not what is called a sunscreen truther okay I'm not somebody who thinks that sunscreen has no value in fact quite the opposite under certain conditions and certain sunscreens I want to say that for the record other people out there believe that certain sunscreens can be valuable but only the sunscreens that

lack certain chemicals Because they are concerned about chemicals in certain sunscreens being so-called endocrine disruptors or maybe even causing cancer on their own okay other people are so afraid of sunlight and believe that it causes so many issues as it relates to skin cancer that they basically create beekeeper uniforms for themselves so that anytime they're out in sunlight they want to have sunglasses on they want to have a hat they want to cover their neck every part Of their body okay they sit at the opposite extreme of the people who don't believe in using any

sun protection whatsoever and now of course there's the backdrop of how much natural melanin production we each make that is how dark our skin happens to be according to our genetics and of course there's the issue of where we live on the planet and how much sun we have available to us in order to potentially expose ourselves to and perhaps also ask yourself if you are In what I believe is the largest category of people out there which is the category of people who probably don't wear sunscreen every day maybe they put it on occasionally

but only if it's very bright out very hot out because they don't want to get a soall sunburn and I believe most people fit into that General category of a not wanting to be burned B not wanting to age any faster than they would were they to not wear sunscreen at least that's Their belief and C they've just been told that sunscreen's good for them and they'll reach for whatever sunscreen is on the shelf or that was recommended to them either by their dermatologist or that they they happen to find in the pharmacy or when

they're out skiing and they you know they notice it's a bright day and so they buy some sunscreen and slather it on so before I go any further just ask yourself those questions you know where do you reside are you afraid Of sunscreen do you love sunscreen are you in The Beekeeper category like you think all sun is bad it's going to give you skin cancer it's going to age you faster we'll get to the Aging component in a few minutes but just ask yourself that question as we wade into the material I'm about to

cover so what's the story with sun exposure sunburn sunscreen skin cancer and aging I spoke to several different dermatologists about this including one expert in skin Cancers specifically and what I was told is the following first of all sun exposure will disrupt the collagen and elastin but mostly the collagen composition of your skin in a way that makes it appear as if you're aging faster okay so sun exposure yes ages the skin now that does not mean however that you want to avoid all sun exposure because the same dermatologist said that some sun exposure is

healthy for us why because our skin is also an endocrine Organ it's involved in making various hormones it's part of the vitamin D production pathway although a little bit later we'll talk about the fact that most people get their Vitamin D from their diet and in some cases also from supplementation but it is a good idea to get some sunlight for sake of vitamin D production but also the production of other hormones like testosterone and estrogen okay so every single dermat ologist that I spoke to said that some Sun exposure is good for us but

that too much sun exposure will accelerate the appearance of Aging in our skin so let's pin that up on the wall as fact okay this again is not saying you should avoid Sun completely it's also not saying you should get excessive sunlight exposure it's saying sunlight exposure by virtue of the UV wavelengths ability to cause mutations in the epidermal layers of the skin and to impact the collagen composition of the dermal Layers below it as well as some of the other proteins present in the karatinos sites okay one of the major skin cell types and

other cell types of the skin does lead to the appearance of aged skin which is one rationale for wearing sunscreen now when I say sunscreen everyone including myself thinks about lotions or in some cases sprays but let's pay attention to the one fact that I do think everybody regardless of what category they are in the general Population or what background training a dermatologist has believes which is a physical barrier a shirt a hat a jacket a physical barrier can provide in some cases very good protection from the Sun and I don't think there's any controversy

whatsoever as to whether or not the composition of the physical barrier is having negative effects on the skin okay you will find those Niche communities out there that are saying okay certain chemicals Present in certain materials that clothing are made with can be problems for the endocrine system but we're not talking about that here okay what I'm saying is that all dermatologists I spoke to and I think most every rational human being on Earth would say that a physical barrier can help to a great degree in order to protect our skin from the Sun as

it relates to sunburn but also acceleration of the appearance of Aging in our skin okay so I don't think There's any dispute about physical barriers for protecting the skin how much you want to protect your skin from the Sun well that will depend on what category you decided you were in from the earlier discussion we'll get back to that what else did all the dermatologists and skincare experts that I spoke to also agree upon well they all said that indeed excessive sun exposure can increase the propensity for certain skin Cancers I want to go on

record by saying I believe that why well because of this ability of UV light and some other wavelengths of light potentially to cause mutations in skin cells that can lead to certain skin cancers okay I don't think that's a debated topic out there there might be a few people out there who are going to hang their hat on a study that I'll go into a little bit later which is that the relationship between sun exposure and all-cause Mortality is a tricky one it's one that will parse okay meaning I'll just give it a little you

know hint into what I'm saying people who avoid the sun entirely don't tend to live as long as people that get some sun exposure but there are a bunch of confounding variables that have to be understood in order to really interpret that statement and the study that we'll parse a little bit later for now let's just accept the reality that the vast vast Ma majority of Dermatologists out there and skincare experts really understand that sun exposure can accelerate aging of the skin but most will also tell you that some sun exposure is good for you

not just for skin Health but for overall brain and body Health now as it relates to skin cancer the dermatologist oncologist that I spoke to all right who did his training at Stanford and I'll provide a link in the show note captions to his clinic and you can learn more About some of his work he's published some really nice papers said following and this was surprising to me he said it turns out that the skin cancers that sun exposure causes while they can be serious and should be taken seriously they should be treated those generally

are not the most deadly of the skin cancers now why would he say something like that okay he said it because it turns out that there are lots of different kinds of skin cancer Some of them arise or can arise through sun exposure others and indeed some of the most deadly of skin cancers are independent of sun exposure and this is where things can get a little bit tricky you'll hear out there oh you know Sun can cause skin cancer but not the skin cancers that kill you I don't think that's really a fair statement

you'll also hear however that all the skin cancers that are out there are the consequence of sun exposure and that Also is not true and if anything this provides motivation not just on the part of the dermatologist but it should be motivation from within all of us to make sure that we understand our background genetics not just how much pigmentation We Carry in our skin by virtue of our genetics but we should know by asking if you're not going to get genetically sequenced which you can do nowadays of course but you should know whether or

not your family your genetics tends to Carry certain mutations that make you more prone to skin cancers in general not just the type that can be exacerbated by sun exposure what I'm basically saying is that if you have particular genetics in your family even if you avoid all sun exposure you know nobody should do that of course you need some sunlight I mean like all other or most all other uh creatures on Earth sunlight is important for us it's important for setting our circadian Rhythms that's why I'm always telling people to get sunlight in their

eyes early in the day which by the way when the sun is low in the Sky low solar angle sunlight the UV index tends to be very low okay so you are at the lowest possible risk of getting burned of getting any kind of mutations to your skin that doesn't mean you should overdo it it doesn't mean you should stare at the Sun and damage your eyes I've talked about this a lot on other podcasts how To get morning sunlight exposure properly but when the sun is low in the sky that's generally a safe time

to get sun exposure it's that midday Sun typically between the hours of you know 11:00 a.m. or even 10: a.m. Depending on time of year and where you're at and 2 or 3 or 4 p.m. that the sun is overhead and at its greatest intensity and where the UV index can be very high it's very easy to look up the UV index and when the UV index is very high right I was Down in Australia earlier this year and the UV index down there is so high you can almost feel it you actually can feel

it you step outside and you immediately feel like wow my skin is really being bombarded with the sunlight and I'm somebody who tolerates sunlight pretty well because my dad's fairly um you know dark pigmentation just Naturally by virtue of being South American normally I can tolerate the skin pretty well but you should not rely on just that Subjective feel you should look up the UV index and we'll provide a few Links of good UV index sites that you can look up the UV index and where you might want to be extra cautious about providing a

physical barrier or a chemical barrier to protect your skin now a lot of people out there also believe that if you avoid sunburn you're avoiding skin cancer perhaps you're very pale or it's the early phase of the summer season or you have a susceptibility to sunlight such That you know you step outside and you get too much sunlight on a given day and you get a sunburn that reflects an immune reaction an inflammatory reaction within the dermal layers of the skin so that means the vasculature right those vessels and capillaries they're going to dilate you

often times will get infiltration of things like cyto coses which are of the immune system you get an inflammatory respon that's why it's red that's why it's tender to the touch The nerve endings there can be overly activated so the reason why your skin actually feels warm right when you touch your sunburn is because in fact you have an activation of some of the nerve endings at that site as well as the activation of the local immune system properties that give rise to again vessel and capillary dilation it's a wound of sorts induced by excessive

sun exposure now does sunburn cause skin cancer there's no direct relationship Between Sunburn and skin cancer except the fact that sunburn reflects excessive sunlight exposure and yes as I mentioned before it's conclusive that excessive UV sun exposure to the skin can cause certain mutations in skin cells that give rise to certain skin cancers why are we parsing things at this level of detail right is this all just semantics no it's not just semantics many people believe that if they didn't get a sunburn they are not at additional risk For inducing skin cancer or other issues

with skin right we're not just talking about skin cancer we're talking about accelerated aging of the skin according to sun exposure so let's make this very simple you don't need a sunburn for the sun to accelerate the Aging appearance of your skin you don't need a sunburn to induce the kind of mutation that may again I want to highlight may give rise to a skin cancer it's also not the case that if you got a sunburn or even Multiple sunburns that you'll necessarily develop skin cancer although by virtue of the fact that sunburn reflects UV

exposure multiple sunburns would reflect increased UV exposure and therefore increased risk for certain skin cancers so all this to say avoid sunburn however you can and if you're somebody who just loes sunscreen that doesn't want to even hear the discussion we're about to have next about which sunscreens are safe and Which ones appear to be less safe if you're just one of these people that does not want to put sunscreen on because you're very concerned about whatever chemical might be in sunscreen well then consider that the physical barrier of an article of clothing or a

hat or a bandana of sorts can indeed Shield you from the Sun to some degree often to a great degree and again I don't think there's any controversy as to whether or not those are safe as many Of you know I've been taking ag1 for more than 10 years now so I'm delighted that they're sponsoring this podcast to be clear I don't take ag1 because they're a sponsor rather they are a sponsor because I take ag1 in fact I take ag1 once and often twice every single day and I've done that since starting way back

in 2012 there is so much conflicting information out there nowadays about what proper nutrition is but here's what there seems to be a General consensus on whether you're an omnivore a carnivore a vegetarian or a vegan I think it's generally agreed that you should get most of your food from unprocessed or minimally processed sources which allows you to eat enough but not overeat get plenty of vitamins and minerals probiotics and micronutrients that we all need for physical and mental health now I personally am an omin and I strive to get most of my food from

unprocessed or Minimally processed sources but the reason I still take ag1 once and often twice every day is that it ensures I get all of those vitamins minerals probiotics Etc but it also has adaptogens to help me cope with stress it's basically a nutritional insurance policy meant to augment not replace quality food so by drinking a serving of ag1 in the morning and again in the afternoon or evening I cover all of my foundational nutritional needs and I Like so many other people that take A1 one report feeling much better in a number of important

ways such as energy levels digestion sleep and more so while many supplements out there are really directed towards obtaining one specific outcome ag1 is foundational nutrition designed to support all aspects of well-being related to mental health and physical health if you'd like to try ag1 you can go to drink a1.com huberman to claim a special offer they'll give you Five free travel packs with your order plus a year supply of vitamin D3 K2 again that's drink a1.com huberman okay so before we dive into our discussion about sunscreens and the chemicals in sunscreens let's just take

a moment and talk about vitamin D vitamin D is important for a great number of bodily and brain functions as I mentioned earlier most people get their Vitamin D from the foods they eat if you eat dairy In most countries the dairy is fortified with vitamin D many people nowadays supplement with vitamin D anywhere from a th000 IUS to 5,000 IUS that folks out there who perhaps even take 10,000 IUS seems a bit high for most people but it's going to depend on how much sun exposure you get the pigmentation of your skin but there

are a number of people especially in countries where they don't get a lot of sun exposure in particular times of year and maybe They're not eating enough Dairy fortified with vitamin D who would benefit from vitamin D supplementation and many people find they feel better when they supplement with vitamin D but I encourage you that if you're going to supplement with vitamin D to probably start at the lower end of supplementation like a th000 to 3,000 IU maybe 5,000 IU best would be to measure your vitamin D levels many people are surprised to find that

even if they live In a part of the world where they get a fair amount of sun exposure and they eat some Dairy that's fortified with vitamin D that for whatever reason their vitamin D levels are still too low and benefit from supplementation with vitamin D the dermatologist that I spoke to told me that yes even if you wear sunscreen or a physical barrier okay this is interesting even if you wear sunscreen or a physical barrier when you get outside into the Sun it can still have a positive effect on your vitamin D levels this

was surprising to me but then of course it makes sense sunlight is full spectrum light it's not just UV and short wavelength light the ability for longer wavelength light to penetrate the skin is clear and those longer wavelengths can also impart a positive influence on the vitamin D pathway okay so if you're concerned about wearing sunscreen because you're worried that it's going To impair your vitamin D synthesis or metabolism in any way probably no reason to be concerned now if you're somebody who is in The Beekeeper category who's completely avoiding sun exposure for whatever reason

well then you probably want to get your vitamin D levels checked and you may want to rely on supplementation or something of that sort at the same time because of variation in genetic background there will even be some of you out there who Are super anti-s sunscreen who are peeling your shirts off all the time who getting lots of sun exposure who may surprisingly have vitamin D levels that are still low that's rare okay for all the obvious reasons but it could still be the case and indeed some of the dermatologists that I spoke to

said they occasionally have a patient like that vitamin D as you may recall is involved in a bunch of different things it acts as a hormone it's involved in calcium Absorption it's involved in some of the other hormone Pathways and I should mention that there's a study I'll link to this in the show note captions that shows that some amount of sunlight exposure to the skin this is an Israeli study where they had people you know get several tens of minutes of sunlight exposure in the afternoon during particular times of year uh they didn't have

them going naked outside okay this was sort of like context and culturally Appropriate um skin exposure to the upper body and to the legs could induce increases in hormones such as testosterone and estrogen which were correlated with it wasn't causal but it was correlated with improvements in mood well-being libido Etc well some of that probably relates to testost Stone and estrogen synthesis directly again the skin as an endocrine organ okay there are certain elements within the cortinos sites skin cells that can literally Communicate with some of the organs of the body that produce testosterone and

estrogen even some of the glands pituitary Etc this is through a number of different stations it's not necessarily direct but also through the sun's ability to impact the vitamin D pathway that then impinges on those testosterone estrogen and things like luteinizing hormone Pathways we don't have time to go into into all this now I covered this in an episode about Testosterone and estrogen you have hormones such as lutenizing hormone which then stimulate the gonads the testes to the ovaries to make testosterone Endor estrogen the skin is a not so obvious player in this whole thing

whereby external environmental stimuli such as the availability of sunlight which in most places in the world varies across the year can stimulate more or less vitamin D production luteinizing hormone Production that can hinge on testosterone and estrogen production these pathways are one of the reasons why when we get the right amount of sunlight not too little not too much we feel better we feel better because certain hormones are being produced at certain levels when we're getting that sun exposure and when we don't get that sun exposure we have lower levels of those hormones this is

well established and the study that I linked to in the Show note captions which I've covered in previous episodes is but one example of that phenomenon okay let's talk about sunscreens now the reason I changed my tone of voice voice with this is that if you look on the internet you will see claims that I don't use or believe in sunscreen that is just false I've worn sunscreen my entire life I don't necessarily wear every day I don't tend to burn easily okay I have some natural level of pigmentation in my skin based On my

genetics as I mentioned earlier but as we talked about earlier just avoiding sunburn is not going to protect me or anyone else against certain sun-induced mutations in skin cells and the aging effects that sun can have so I do believe in certain sunscreens meaning I will put sunscreen on on certain days on certain parts of my body however I do believe now having spoken to multiple dermatologists and looked into the Literature very deeply that there are certain chemicals in certain sunscreens that are of concern I don't mean that if you put these on once or

even twice that you are going to suffer negative consequences I mean they are of concern meaning we should pay attention to them and when given the option we should opt for the healthier choices and in fact there are known healthier choices to make all of this very clear I'm going to tell you what is very clear to the Dermatology community at this point in time okay in June of 2024 here's what we know there are two major types of sunscreens out there well really three we talked about physical barrier before no one argues about a

physical barrier no one's worried about the chemical compos I of physical barriers okay when we talk about sunscreen so lotions creams sprays Etc there are two major types the first are organic types which is essentially chemical sunscreens okay So when you hear organic sunscreens that means chemical type sunscreens and then there are inorganic types which are sometimes referred to as mineral-based sunscreens here's what most everybody seems to accept that mineral-based sunscreens meaning sunscreen that tend to include either zinc oxide or titanium dioxide or both in some cases are generally thought to be safe up to

concentrations of 25% 25% is a pretty high concentration you can find Sunscreens out there that have 25% zinc oxide or 25% titanium dioxide they're rare to find however more often you'll find sunscreens that have 15% 10% 18% zinc oxide sometimes alone or in combination with titanium dioxide you'll find some pure titanium dioxide sunscreens out there alth those are a bit more rare right a little bit harder to find here's the story zinc oxide and titanium dioxide reflect back UV light those short wavelengths of light that Would otherwise potentially cause mutations in your skin cells at

the level of the epidermis okay in the outermost layers of skin remember short wavelength light doesn't pass very deeply into the skin sunscreens containing zinc oxide Andor titanium dioxide were engineered for that specific purpose to reflect back UV light this is very different than organic or chemical sunscreens which contain certain compounds these Go by Different names oxybenzone avobenzone there are a bunch of these different chemicals that are contained in so-called organic or chemical sunscreens those chemicals in general don't serve to reflect back UV light but rather absorb UV light okay so when they're applied to

the skin they're designed to absorb the UV light so that the UV light can't negatively impact the skin those chemical again chemical AKA organic components within organic Sunscreens again sometimes called chemical sunscreens are designed to absorb UV light mineral-based sunscreens so-called inorganic sunscreens containing things like zinc oxide or titanium dioxide are designed to reflect back UV light why am I telling you this well I'm telling you this because it's generally believed that the zinc oxide and titanium dioxide containing sunscreens are safe up to concentrations of 25% whereas there is some again some Concern about the

chemicals within chemical AKA organic sunscreens as potential endocrine disruptors so disrupting things like testosterone synthesis estrogen synthesis and other hormones it's not all just about testosterone and estrogen folks other hormone Pathways that many people including some governing bodies and agencies that assess the safety of different cosmetic and sunscreen products are concerned about now how Concerned they are depends on where you are in the world okay so in Europe they have different stringencies for what is considered safe versus unsafe or just of concern as opposed to in the US here's what every dermatologist in the US

because those are the ones I spoke to told me which is that it is advised that on children younger than 6 months of age you do not use chemical based B sunscreens why well young skin even the skin on the external part of the body in Children 6 months or younger acts more like mucosal skin in that it can very easily absorb things transdermally through the skin however even as we age so into puberty our young adult years and even into our elderly years there is still a capacity for things to pass transdermally through the

skin although because of some of the additional barriers formed within the dermal and epidermal layers of the skin like extracellular Matrix the changes in Collagen Etc there is less tendency for compounds to pass transdermally through the skin now that just simply highlights the fact that if you are a very young person or if you're applying sunscreen to a very young person maybe six months or younger but also perhaps older depending on how careful you want to be to avoid these chemical-based sunscreens there is very little if any evidence that the mineral-based sunscreens are of concern

for Transdermal pass into the skin at concentrations of 25% or less meaning sunscreens containing zinc oxide and titanium dioxide are probably safe or at least have been deemed safe enough that they are freely available on the market and we are told that they are safe for people of all ages so if you are somebody who is concerned about the chemicals in sunscreen most every dermatologist or chemist who works on sunscreens will tell you well Mineral-based inorganic sunscreens are going to be your safer option if you're concerned but get this the chemical-based sunscreens while some of

the chemicals in them indeed can be quite scary when you read the literature you look at some of these things like oxybenzone um avobenzone and some similar chemicals even at low concentrations have been shown to be endocrine disruptors people talk about how the fact when they apply these Sunscreens they can taste them in their mouth there's a lot of fear around these and some of that fear is substantiated when one goes and looks at the studies that have been done on these chemical-based sunscreens you may find it interesting to note that the way these studies

were done often involves having people apply a ton of these chemical-based sunscreens like two full bottles of these sunscreens over the course of a very short period of time And then have their blood drawn and then it's revealed that some of these chemical components are within the blood so a big issue that's not often discussed because it's very difficult to control for in a natural setting but is straightforward to control for in a laboratory setting is how much sunscreen one is applying and how often and across how many years of time so there's no real

prescriptive that can tell you hey if you put chemical sunscreens on once That's problematic although certainly pay attention to that six months and younger what is essentially a rule that I mentioned earlier and do not put chemical based sunscreens on really young kids you might want to avoid them entirely depending on how stringent you are about this stuff but when it comes to chemical based sunscreens personally I avoid them but then it becomes a question of if you could only use a chemical based sunscreen you simply look At the label some of these have by

the way zinc oxide titanium oxide and chemical based components okay keep that in mind some are purely mineral based some are purely chemical based but if you look at a sunscreen label you know okay well this is the only thing available on this very hot day with a very high UV index and otherwise I'm going to get a burn well if you're really concerned then I would resort to a physical barrier if you are less Concerned then you could perhaps tell yourself okay you get to put it on that day but you might not want

to use it every day and you might want to use a small volume of it right or maybe just on parts of your face or your ears or your neck that are particularly sensitive to Sun okay these are the things that need to be taken into consideration but when we step back from all of this all of the literature including by the way some of the Literature that assessed and I'll put a link to this review a review on the potential neurotoxicity of titanium dioxide nanoparticles I'll get into this in a moment it has been

explored whether or not titanium dioxide is more risky than zinc oxide talk about that in a moment but when you step back from all of this here's what you get physical barrier no one argues About That No One Believes that clothing is dangerous per se when it comes to avoiding excessive Sun exposure again excessive relates to your skin tone your background genetics your activities and where you are in the world and what time of year okay very specific to your needs very few folks are concerned about mineral based inorganic sunscreen so if you want to

use sunscreen as many people do and you want to make sure that it's not an endocrine disruptor and it's not a neurotoxin or something else that's been raised for some of these chemical-based Sunscreens well then find a sunscreen that has 25% less zinc oxide and or titanium dioxide if you were a bit more concerned about say titanium dioxide and some of the suggestive evidence only suggestive evidence that maybe titanium dioxide is more risky than zinc oxide especially when it's in its Nano form the very small form that may indeed allow it for more easy Passage

through the layers of the skin that transdermal passage will then find a sunscreen that Is purely zinc oxide sunscreen and again they always have other things in them but what I mean is the only active ingredient in a zinc oxide only containing sunscreen is zinc oxide and then there are a bunch of other things that allow it to be a lotion for instance again up to 25% concentration why would somebody not want to use zinc oxide containing sunscreen up to 25% and opt for anything else you might ask right if that's considered safe the Reason

is the consistency of the zinc oxide is it's pretty sticky and thick and it's kind of pasty right back in the 80s and 90s some of you may recall that had um zinc oxide um sunscreens that would actually you know color the nose white so you could really see it was really prominent on the face they tried to turn that into a fashion statement didn't go over so well over time but in any case the addition of titanium dioxide to those zinc oxide containing Sunscreens allow it to be a bit silkier so that it would

spread on more evenly and then you may say well why even put chemicals in sunscreen at all if there's risk the reason why chemical-based organic sunscreens even exist is that they can come up with compositions of those sunscreens that are very silky and that could spread on clear over makeup and things of that sort but there are these concerns about some of those chemical components as endocrine Disruptors and potentially as mutagens that could cause other issues or you know any number of different things you you know you can find all sorts of concerns out there

on the internet most of those concerns are not substantiated but these chemicals can be problematic at high concentrations and that takes us back to the point made earlier which is that in the studies of those chemicals and the reasons in some cases being banned in certain countries and other Countries carrying uh warning recommendations the amount of those chemical-based sunscreens that were applied was exceedingly high so if you're wearing sunscreen very often you're wearing a lot of it probably best of year towards a mineral-based sunscreen if you are concerned at all about the chemicals in chemical

based sunscreen wear a mineral based sunscreen and or use physical barrier and if you're somebody who just doesn't believe That sunscreens are safe whatsoever well you know as far as I know it's a free world you don't have to wear sunscreen but then I would say you need to be very aware of the fact that sun can induce the appearance of accelerated aging in the skin right that's an actual process that takes place there's really no debating that frankly and sun exposure can potentially accelerate or even give rise to certain skin Cancers and nobody wants

that okay before we move on to a Discussion about what can be done to to increase the youthfulness of our skin or the appearance of youthfulness in our skin we need to have a bit more discussion about skin cancers notice I said skin cancers plural because there are many different forms of skin cancer some of them relate to sun exposure as we discussed earlier others do not and in fact some of the more deadly skin cancers are independent of sun exposure they can relate to genetics and to other Factors so the most straightforward story about

all of this is that approximately 80 to 90 % of melanomas which are skin Cancers and they are very serious skin cancers that can indeed be very deadly arise in what's called denovo skin denovo skin is non mole skin now does that mean that you should not pay attention to the shape and any changes in your moles no you absolutely should but for people who have naturally darker pigmentation everywhere or who Have very few moles then you aren't going to be able to use the monitoring of your moles as the only readout of potential development

of skin cancer and frankly everybody should be thinking about these more serious skin cancers independent of moles or changes in moles here are a couple things that everyone should pay attention to if you have a pimple like lesion or you have any kind of spot on your skin that seems like it's an acne That's lasted more than a month or you have an area that's seeping something that might look like plasma or pus or blood and it persists over a long period of time like a month or more absolutely get that checked out by a

dermatologist okay don't wait any longer than a month get it checked out in addition it's highly recommended that you go in and you get your moles checked by a dermatologist and frankly that you get all of your skin checked by a Dermatologist at least once per year this is going to really protect you against both the sun-induced skin Cancers and other forms of skin cancer the most common form of sun exposure induced cancers are basil cell carcinomas and indeed those are less deadly many of the melanomas but they still can be exceedingly problematic and they

can be deadly so it's very important to get these checked out now there are websites and I'll provide a Link to one of them in the show note captions for which you can look at a bunch of different examples of different moles and how they change over time and if you happen to have a mole that resembles the appearance of any of the moles in that image gallery then you would be wise to go to a dermatologist right away because it could be again could be cancer of some sort you do not want to let

these things linger for too long at the same time many people get Concerned about one mole that didn't have an irregular border and then suddenly has an irregular border there are a lot of different features as you'll learn from the website or if you talk to your dermatologist that relate to whether or not something is predicting skin cancer or has become skin cancer it's not just irregular border it's changes in size certainly changes in pigmentation vascularization bleeding any kind of seeping there are a Lot of different things there so don't be alarmed at first appearance

of one of these things but do take it seriously and keep in mind that there are things that your dermatologist can do to help prevent certain skin cancers so for instance there's a growing Trend now among dermatologists to suggest laser resurfacing of skin that is a laser used to essentially disrupt that epidermal outermost layer turn it over so that it regenerates because it can indeed Regenerate to create new cells there keep in mind that UV light and other factors in the environment can cause mutations within that skin layer sometimes they're caused by genetic factors but

often environmental factors like sun and chemicals and other things and by encouraging turnover of that skin layer through laser resurfacing which by the way may also increase the sort of youthfulness appearance of your skin so many people are motivated to do it for That reason can dramatically reduce the incidence of certain kinds of skin cancer in fact the dermatologist I spoke to who's an expert in Derm oncology okay cancers of the skin said that laser resurfacing can cause a 30% reduction in skin cancers because of this ability to rejuvenate that epidermal layer and that's especially

true for areas of the body like the face ears neck tops of the hands etc for which the sun often induces the most damage because those Are the most exposed parts of the body on a regular basis and by the way this whole thing about skin cancer is not a trivially small number it's a big number in the us alone there are up to four million cases per year of what's called Squam cell carcinoma one of these forms of skin cancer so getting checked out by a highly qualified dermatologist on a yearly basis maybe even

more if you're really concerned about this because you have a lot of familiar Genetically inherited skin cancers things of that sort is really highly advised I'd like to take a brief break and acknowledge one of our sponsors element element is an electrolyte drink that has everything you need that means the electrolyt sodium magnesium and pottassium in the correct amounts and ratios and nothing you don't which means no sugar now I and others on this podcast have talked about the critical importance of hydration for proper brain And body functioning even a slight degree of dehydration can

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drink element dissolved in water during any kind of physical exercise I'm doing especially in hot days when I'm sweating a lot losing water and electrolytes they have a bunch of different great tasting flavors of element my favorite is the Watermelon although I confess I also like the raspberry and the Citrus basically I like all the flavors and element has also just released a new line of canned sparkling element so these aren't the packets you dissolve in water these are cans of element that you crack open like any other canned drink like a soda but you're

getting your hydration and your electrolytes with no sugar if you'd like to try element you can go to drink element El spelled l Mn.com huberman to claim a free element sample pack with the purchase of any element drink mix again that's drink element.com huberman to claim a free sample pack now with respect to everything we've talked about about sun exposure sunscreen and skin cancer I'd be remiss if I didn't discuss a study that's often used kind of as a wedge or a weapon in the online debates about sun exposure skin cancer and mortality and the

title of this study is quote Avoidance of sun exposure as a risk factor that's right sun exposure as a risk factor for major causes of death a competing risk analysis of the melanoma in southern Sweden cohort so the basic design of the study was to evaluate people's self-reported amount of sun exposure across many years and then to correlate that with all cause mortality and then to relate it to different causes of disease in particular cardiovascular death compare this to Smokers keep in mind that some of the people who were reporting their sun exposure were smokers

some weren't and the conclusion of this study that Drew a lot of attention and continues to draw a lot of attention is the following quote and here I quote from the abstract nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group okay I'm going to repeat that non-smokers who avoided sun exposure had a life Expectancy similar to smokers in the highest sun exposure group so what many people take this to con clude is that avoiding sun exposure is as dangerous as smoking okay that's not the conclusion that

I'd like you to take away because what this study basically shows is and here I continue quote compared to the highest sun exposure group life expectancy of avoiders of sun exposure was reduced by 0.6 to 2.1 years so way a second can this really be true that People that are avoiding sun exposure have a low life expectancy than people who get sun exposure and indeed in this particular study that does seem to be the case but the interpretation of this is not completely straightforward here's what we know getting some degree of sun exposure appears to

be good for life expectancy that is true but is it directly related to sun exposure that's a critical question and is the increased sun exposure that one gets if you do get Sun exposure linked to other issues in particular the development of melanoma as you recall melanoma was even in the title of the study so here's how I think we should think about this study it does appear that getting sun exposure is correlated with longer life expectancy but there could be any number of different reasons for that for instance people that are getting regular sun

exposure presumably are also enhancing activation of the vitamin D Pathways Which is related to any number of different things they no doubt are experiencing increased feelings of well-being I talked about papers that have substantiated that earlier and frankly we didn't even need a scientific study to substantiate that although it's always great to have it we know that being out in sunshine for some period of time each day as long as we don't get burned in the sun feels good why does it feel good it leads to the production of Testosterone estrogen some of the endorphins

that generally make us feel good it is directly related to the pathways associated with dopamine release there's a whole story there about seasonality both in humans and other animals about dopamine synthesis when we get sunlight there's elevated dopamine and serotonin and testosterone and estrogen and feelings of well-being and libido this is all well substantiated in animal models and Humans so getting sun exposure makes people feel good when people feel good they tend to be lower stress when people are feeling good and they have energy because there indeed is a direct relationship between sun exposure especially

to the eyes early in the day and our feelings of elevated mood and alertness and energy they tend to exercise more walk more and of course if you're outside exercising more walking more cycling swimming you're also going To get more sun exposure and we know that exercise is strongly related to improved or extended life expectancy okay so the study basically says getting sunlight as opposed to very little sunlight is good for life expectancy but it doesn't say get too much sunlight right because and this is interesting it is very clear that the people who lived

longer because they were getting more sunlight also tended to have more cancers including melanoma but this is a Very important point it's also the case that the longer one lives the more likely you are to develop a cancer okay so as you can see these studies that many people just draw one straightforward conclusion from such as people who get less sun exposure don't live as long as people to get more sun exposure well that's true but when you get more sun exposure very likely you're doing other things like exercise and feeling better that relate to

living Longer so it's very difficult if not impossible to isolate one single variable in this case sun exposure as the key variable however I'm happy to go on record saying that we know from so many studies of animal models and humans that sun exposure especially early day sun exposure when the sun is low in the sky to set your circadian rhythm and late day sun exposure okay I'm not talking about middle of the day getting baked in the Sun and you know sunburned Or things of that sort but around the time of sunset especially sun

exposure to the eyes is powerfully modulating your circadian rhythm to elevate daytime mood focus and alertness and improv sleep both of which are strongly correlated with improvements in mental health immune system function feelings of well-being enhanced cognition I mean there's this whole story about people with Alzheimer's and disruptions in circadian rhythms and sleep so sun Exposure to the eyes in terms of setting circadian rhythm powerful powerful Improvement of life expectancy and immediate health sun exposure to the skin no doubt very powerful positive modulators of certain hormone and neuromodulator Pathways such as dopamine testosterone estrogen and

so forth that make people feel good and do things generally that are good for them okay generally not all the things people do with elevated dopamine testosterone And estrogen are good for them we know that for sure but getting some sunlight that is some appropriate dosage of sunlight especially to the eyes ear in the day don't stare at the sun don't damage your eyes but getting some of that sun exposure to your eyes early in the day and some to the skin especially in the early and later part of the day clearly is positively correlated

with various Health metrics in terms of mental health and physical health and Not surprisingly with lifespan so I mentioned the study because I do think it's very interesting right I think it's really interesting that people who completely avoid sunlight are not living as long as people who get some sun exposure and some of this actually is on par with what's experienced with cigarette smoking I think something that everyone agrees is negative in terms of life expectancy and certainly is not good for A great number of different systems within the brain and body but I think

the study sometimes is used to highlight the wrong conclusion which is that sunlight itself is extending lifespan I think that that very simple conclusion can be taken too far and can start to negate some of the equally important messages about excessive sunlight exposure causing certain problems as it relates to skin cancers which we talked about earlier as it relates to things That you can do in order to offset some of that risk with if I were to suggest a physical barrier if you need it a chemical based sunscreen if you choose to use sunscreen and

of course that's an independent choice that each of us have to make for ourselves okay let's talk about youthfulness of skin or the appearance of youthfulness in skin before I did this episode I put the call out on social media for questions about skin and skin health and I must say that The vast majority of questions related to this topic and it's a very interesting one because it relates to a lot of decisions that people are making about what to do what to buy or not BU as the case may be and it is an

enormous probably hundreds of billions of dollars industry if not trillion dollar industry over time this business of devices products and procedures to try and reverse aging or the appearance of Aging in skin or even create denovo New synthesis of collagen and skin and other things to make skin look more youthful okay so if we step back from this whole area we have to ask ourselves what do we know for sure about what makes skin look youthful and what can be done to make skin look more youthful and to understand the answers to those questions we

simply have to go back to the beginning of today's discussion for just a moment remember that we have the EP dermal layer of skin we have the Dermal layer of skin where you have the vascul the blood vessels and capillaries you have the nerve inputs there and you have a bunch of different cell types in there the cartinos sites you have different proteins within those cells like collagen elastin that over time can yes be mutated by things like UV rays from the Sun but that over time tend to lose their elasticity which leads to wrinkles

and sagging skin you also have this issue of hydration of the skin Right the skin has a lot of watery components within it actual water within it and those watery components are what give it its kind of plump moist look smooth look as opposed to desiccated you know sagging wrinkled look to speak in extremes and there are hundreds if not thousands of different chemicals out there that dermatologists as well as cosmetic surgeons as well as just you know frankly manufacturers of products assert are going to be good for skin so Let's talk about where there

is a lot of evidence for certain things that you can do if your goal is to increase the youthfulness or the appearance of youthfulness in your skin and one of the main ones is collagen itself now I have to admit I was very surprised when I looked at this literature but I was positively surprised here's why as you know there are various macronutrients present in foods you can have proteins fats and carbohydrates when we ingest Proteins such as beef chicken fish eggs as well as some vegan sources of proteins like beans or lentils or tofu

things of that sort they contain different amounts of different essential amino acids and those essential amino acids and other amino acids are used as the building blocks for proteins in our muscles in our tendons in essentially all the organ systems of our body the lipids are also used for cell membranes Etc okay this has been discussed various Times on this podcast before people like Dr Lan Norton Dr Gabrielle lion and others it's well established that when these proteins are broken down in the gut some of those amino acids go and serve for the purpose of

tissue repair others are for the purpose of other things what most people in the field of nutrition agree upon and what certainly I believe is that if you were to say eat a little bit of liver right you might have a little bit of cooked liver or a Little bit of skeletal muscle in the form of like a steak that there's no selective trafficking of the amino acids that are broken down from the liver that you eat to your liver right so when you hear that eating liver supports your liver it may do that by

the broad process of certain amino acids and vitamins and lipids Etc serving your liver and other organ and tissue systems of the body but not selectively your liver however when we talk about Collagen this protein that forms one of the most essential aspects of what makes our skin what it is which is elastic and you know and and to have some tensile strength where we can push on it it returns to its uh original position especially if if it's well hydrated and makes our skin very youthful in appearance when we're young and then as it

degrades when we get old makes it look less youthful wrinkles and sagging and so forth well then why would eating Collagen protein which can come from any number of different sources it can come from fish sources it can come from Believe It or Not animal hoof sources can come from any number of different sources tendon Etc why would ingesting collagen be selectively trafficked to the collagen in our skin right that doesn't square with everything we know and yet when you look at studies including metaanalyses of studies where people supplement with collagen powders And these powders

typically come from fish or tendon any number of different sources when people do this and then measures are taken as to skin appearance skin elasticity there are a bunch of measures that could be done in humans in the laboratory to do this you often will find studies that show statistically significant improvements in collagen composition and skin appearance and even the appearance of reduction in wrinkles and so forth So this is an interesting exception where the ingestion of a particular protein that naturally exists in abundance in certain tissues such as Skin but also other tissues like

tendon ligaments Etc seems to be assisting in either the repair and Rejuvenation of collagen or perhaps some other aspect of collagen synthesis that leads to improvements in collagen composition and the appearance of skin in humans that's very interesting and the stud study that I find particularly interesting is one that I'll link to in the show note captions it's entitled quote exploring the impact of hydrolized collagen oral supplementation on skin Rejuvenation a systematic review and metaanalysis and the basic takeaway of this and other metaanalyses and the studies with in this metaanalyses is that when people supplement

with anywhere from 5 to 15 grams okay grams of hydrolized collagen per day in particular in combination With vitamin C it doesn't have to be a of vitamin C that one can observe okay not always but can observe some visible improvements in skin composition meaning less wrinkles even some reversal of wrinkles less skin sagging more youthful appearance more kind of um let's just call it rebound elasticity of the skin I realize that's not the appropriate technical term but uh the ability of the skin to bounce back from an indentation when you push down on it

as opposed to Saying down or or sagging so some pretty impressive results when one considers that what people are basically doing here is just mixing up some hydrolyzed collagen protein and then uh drinking that down once per day or so now that is not to say that you have to supplement with hydrolyzed collagen why well collagen is also present in various Foods so for instance drinking bone broth beef bone broth chicken bone broth is a rich source of collagen you can go Online and simply look up just by web search you can just say you

know what foods contain high levels of collagen and you'll get a list of things back there hopefully a few of those are not just palatable to you but you actually like and you can start to include those in your daily diet or you could supplement with hydrolyzed collagen protein there any number of different sources for these it's interesting that while indeed I don't believe and there Is frankly zero evidence for Selective trafficking of amino acids arising from a particular organ source to that particular organ when you ingest it it is interesting that consuming hydrolized collagen

in the form of a supplement or deriving it from foods like bone broth Etc does seem to be able to improve collagen synthesis or the appearance of skin making it more youthful for those of you that are interested in ingesting collagen peptides as a way to improve The youthfulness of your skin should mention that the dosages there uh come in a Range depending on the studies that you've looked at and the dermatologist that I spoke to said if one decides to go down this route of supplementing or getting collagen from food sources you want to

aim for anywhere from 15 gam to 30 gam of collagen peptide per day okay that's a bit higher than what was used in a number of uh studies but you'll find studies that use 30 grams and that That whole process can be augmented can be improved through ingestion of 500 to 1,000 milligrams of Vitamin C as well but check the label on those collagen peptides that you might be supplementing with because often times they already include that 500 to 1,000 milligrams of Vitamin C I should also mention that the dermatologists I spoke to said that

they like collagen protein supplement ation not just for the reasons discussed up Until now but that they like them for a number of other reasons such as the potential anti-inflammatory effects of collagen proteins to be honest I don't know what the exact mechanism of that is maybe if you get a certain protein threshold the inflammation is down but anyway that's still cryptic to me but in any case they did describe some of the potential mechanisms by which collagen ingestion can do its thing in terms of improving youthfulness it's broken down In the blood into dipeptides

and tripeptides which then are used within the collagen itself of the skin this is the hypothesis and that it can increase the chemotaxis the mobility of fiberblast which make up some of the skin tissue and give rise to the appearance of more youthful skin there's also evidence that ingestion of hydrolized collagen peptides can improve the elasticity of the Skin Barrier on the outside right make it look nice and Taut if I guess we say nice we're sort of passing subjective readout on this uh make it appear taut um through the increase of certain proteins unrelated

to collagen such as filigran elastins Etc what about other peptides okay so this is a big topic nowadays especially in the online communities I did an entire episode of this podcast about peptides keep in mind that insulin is a peptide OIC what is essentially an Agonist for glucagonlike peptide one This is a very popular prescription drug now for the treatment of obesity and for the treatment of diabetes there there are lots of things that qualify as peptides a peptide is simply a small chain of amino acids a polypeptide is a bit longer chain of amino

acids and then proteins are made up of amino acids okay so when we say peptides that means many many things but these days when you hear about quote unquote peptides especially in online communities generally people Are referring to exogenously given okay so pills ointments or more typically injections of peptides that are designed to achieve some specific biological or physiological outcome and one of the more common of these peptides being used nowadays is one that I've talked about before called bpc157 body protection compound 157 which is essentially a synthetic version of something found in gastric juice

in all of us it's known that certain peptides within the gut That bpc 157 is known to mimic or actually is a synthetic version of that exact sequence or a portion of that sequence can assist in tissue and wound repair of different kinds tendon anything involving fiber blast all of that has been well demonstrated in vitro in a dish okay so not in Vivo as well as in Vivo in certain cases but only in animal models to my knowledge there's only one study and frankly it's not a very good study at all on bpc157 in

Humans and yet a lot of people are taking bpc157 either orally in the form of a capsule or pill or more typically injecting it what does it do or what does it likely do in humans we know from animal models that pc-1 157 increases angiogenesis the growth of capillaries in blood vessels we know this it can accelerate wound healing by virtue of increasing fibr blast motility for this reason it's used post injury in sports it's used by people who want to build More muscle it's used by endurance athletes it's used for cosmetic purposes anytime people

are using bpc157 for any of those purposes it's likely that they're using it in part to increase the blood flow that's available to a given tissue and the repair of that tissue now again I do want to caution people that there is very little basically no evidence in humans besides the anecdotal evidence that people say they healed faster what I do know is that anytime You get vascularization of tissue you're going to get improved blood flow so it all makes sense mechanistically I also know that vascularization due to bpc 157 even if it's injected locally

into a given tissue is likely to occur globally throughout the body this is why some people taking oral bpc157 or injecting it you know just subcutaneously at the level of you know their stomach a little bit you know Under the Skin at the level of their stomach report faster wound Healing even in a distal limb or like a hand or a nerve injury in their foot or something like that that also tells us that there's going to be increased vascularization of other tissues such as Skin such as tumors if tumors exist so you need to

be very careful I need to say that upfront as a cautionary note because it is very clear that many many people are starting to either inject bpc157 or apply in the form of a topical cream in effort to get more Vascularization of skin in order to make that skin appear more youthful and more and more products are out there that contain bpc157 I can't in good conscious recommend those products I can only offer to you the likely mechanism by which they work if they work and also offer you the caveat that it is unclear that

bpc 157 can go transdermally if it's applied topically so if you put on a say wrinkly portion of your face so like I've got crow's feet crow's feet Come from either aging smiling or both um you know crow's feet are the kind wrinkles that extend out the corners of your eyes when you smile or for me because I'm you know 48 you know probably do that even when I don't smile the the logic would be that if you take a cream containing bpc157 and you put it on there that you'll get increased vascularization of that

area delivery of more growth factors in nutrients and those wrinkles will either be halted in Their aging progression or that they will reverse that's the logic to my knowledge there are no clinical studies and I'd love to know from you if you've tried these products please put your experience of those in the comments on YouTube so we can get a sense of whether or not people are having good um results with this that of course is not a controlled study but I'm very curious as to know many of the products that contain bpc157 by the

way also contain Copper copper is a trace mineral it's found in your diet there is some evidence that copper is important for some of the collagen and other elements of skin synthesis Pathways and so the mechanistic logic and the biochemical logic is there on paper however it's also clear that ingesting too much copper can induce an inflammatory response and would lead to the exact opposite desired effect that people who are using copper and usually copper bpc Containing products are taking them for which is to Halt or reverse the appearance of Aging in their skin why

am I going through this whole gymnastics of you know bpc157 and copper well because nowadays many many products are starting to include quote unquote peptides for skin Rejuvenation and most often those peptides are of the copper variety of the bpc 157 variety and often times also with things related to collagen synthesis sometimes collagen directly so You'll find oral products that one takes by pill form that are bpc157 copper and or things that promote synthesis of collagen you'll find ointments that are pure bpc157 still unclear if those go transdermal okay so this is still a very

very young science and most of this is not being explored in randomized control trials however I know some of you out there are pretty experimental you like experimenting with this kind of stuff you like hearing What's working for other people here's what I suggest if a sunscreen or a lotion or a pill or an injection is asserted to contain peptides to help with skin Rejuvenation make sure you look and see which specific peptides are included know the risks associated with bpc-157 it's uncertain risk about acceleration of tumor growth but the mechanistic logic is just as

strong for that with bpc-157 as it is for bpc157 encouraging vascularization of any other Tissue muscle tendon ligament or skin for that matter so I'm not telling you what to do just know what you're doing and understand the likely mechanisms behind it um in the absence of any of these randomized controls trials I will say in service to making sure that your diet and/or supplementation includes enough Trace mineral copper copper has been shown to play a key role in DNA repair which is a critical component of the turnover of collagen and other Proteins in skin

it has been shown to reduce so-called reactive oxygen species so it serves as a so-called antioxidant and and this relates to what I just said reduced inflammation but too much copper is a problem so I wouldn't run out and start supplementing with excessive amounts of copper please don't do that but you want to make sure that you're getting sufficient amounts of copper from your diet and you can simply look up online what sufficient amounts of Copper are given it's a trace mineral and it's very likely that if you ingest any kind of supplement that is

a multivitamin mineral supplement or a foundational nutrition supplement that includes at least some copper so it's likely that you're sort of quote unquote topped off in terms of the amount of copper that you need but very unlikely to be excessive amounts of copper but if you start supplementing with copper beyond that again you can induce an infl Inflammatory response so it's a dosage uh kind of Middle Ground issue there you don't want your copper too low you don't want your copper too high you want it right there in the middle okay as I mentioned before

we will talk about other components of food that are great for skin health and we'll also talk about components of certain foods like Advanced glycation end products I don't know if you've heard of those before but very interesting not good stuff that you Want to avoid if you can especially if your concern is youthful looking skin and healthy skin and frankly Health overall but before we do that I think it's worth paying attention to a few things that you can potentially take that can really improve the youthfulness of your skin for which there is excellent

science to support it okay so when I spoke to board certified dermatologists who trained at excellent institutions what people can do to Improve the youthfulness or the appearance of youthfulness In Their Skin and that there specifically be peer-reviewed studies to support their statements they mentioned hydrolyzed collagen protein in combination with vitamin C we talked about that earlier they mentioned a bunch of dos and don'ts as it relates to sun exposure and nutrition Etc some of which we've covered some of which we are yet to cover but will soon and they mentioned Supplementing with niacinamide niacinamide

is a form of vitamin B3 it is also sometimes referred to as nicotinamide and I was told that when taken at twice per day at a dosage of 500 milligrams per dose for a total of 1 gram or 1,000 milligrams per day that niacinamide supplementation can increase the production of ceramides which relate to the lipids in skin that improve the moisture in skin and by the way moisture in skin is a key component Of the youthfulness or plump appearance of that skin and when I say plump I don't necessarily mean outwardly rounded plump I mean

the fact that the skin looks like the outermost layer of the skin which you now know as the epidermis is kind of taut and the skin looks hydrated and smooth at the level of its outer appearance all of that is improved by niacinamide supplementation but that the supplementation has to be carried out For 3 to six months or more before that effect is noticed now the origin of the niacinamide effect on the youthfulness of skin could also be related to the fact that there's evidence that niacinamide supplementation can reduce inflammation of skin overall we haven't

talked so much about the immune skin relationship although as I alluded to at the beginning of the episode this is a key relationship but for those of you suffering from rosacea from acne so Rosacea being a rening of the skin we're going to talk more about it later and specific things that can be done for it acne almost always involves some rening often painful rening of specific pox on the skin sometimes even the appearance of you know pus-filled bumps this sort of thing that niacinamide supplementation may also assist there because of the reduction in inflammation

and we'll talk all about the relationship between inflammation and Acne regardless of whether or not you suffer from rosacea acne or not at all that ninite supplementation May benefit you also because nicomide supplementation appears to balance the level of oil production in the skin you need oil in the skin you need oil down in those pores but not too much and that it can definitely help reduce the appearance of clogged pores and if you're concerned about pores that appear too large this typically happens in the Face around the nose on the upper cheeks although other

regions of the body as well nicomide supplementation May assist with that as well there's also a number of people out there that are concerned with specific spot spots that they see as hyperpigmented spots so regardless of whether or not overall your skin is very light or very heavily pigmented supplementation with nicomide can reduce the appearance of accumulation and maybe even the actual Accumulation of melan in at particular spot so-called dark pigmented spots that some people decide that they don't want for whatever reason usually just cosmetic reasons although there may be reasons why hyperpigmentation in a

given area could relate to skin cancers we talked about that earlier another reason to go get not just your moles but all of your skin checked at least once per year now if you decide to supplement with niacinamide you have the option of Either taking that th000 migs and 2 500 Mig dosages per day you also have the option of using any number of different topical niacinamide ointments or serums that exist out there keep in mind that many skincare products already contain niacinamide so check the label and there the dermatologists tell me that to be

effective the nicomide needs to be present at at least a two and as high as 10% concentration within those ointments or serums keep in mind that many serums And ointments also contain what's called hyaluronic acid hyaluronic acid is a natural component of the skin that provides a physical substrate for holding in water so moisture within the skin it does a bunch of other important things too within the extracell Matrix and elsewhere the regions between the cells that is and supplementation with hyaluronic acid or ointments or serums that contain hyaluronic acid and niacinamide are pretty common

out there Because of the already stated effects of niacinamide and the fact that hyaluronic acid can serve as what's called a humectant something that serves to S barrier in moisture at the level of the skin okay so it gives that kind of um Plumping uh moist look of skin that's characteristic of youthful skin as opposed to aged skin the dermatologists and the cosmetic surgeons that work on faces that I spoke to I told you I consulted with a fairly large and Diversified Group of folks um in preparation for this episode all agreed that supplementation with

collag vitamin C niacinamide and hyaluronic acid was something that they suggest to their patients the other supplement well actually it's a prescription treatment most often that dermatologists recommend if the goal is youthful appearing skin are things within the so-called retinoid pathway such as retinol okay many of you have perhaps heard of this and it's a Whole story related to the relationship between vitamin A and skin okay so Trenton Noah is the common name for it although some of you may know it as retina and prescription drugs that are similar to that are basically derivatives of

vitamin A why why are these used for skin care why are they used to increase the youthfulness of skin well vitamin A gets into skin cells and is converted into something called retin aldhy then into something called Retinoic acid now very important to know that retinoic acid is involved in a lot of different cellular processes especially during neural development this is why and please pay careful attention to this this is why women who are pregnant or breastfeeding should avoid taking these products because it can seriously disrupt the development of the fetus okay and keep in

mind that many times people don't realize they're pregnant for some period of time so this Is of Paramount concern okay we could have a whole discussion as to the role of retinoic acid in fetal development but you don't want to tamper with that pathway okay very serious consequences can occur okay so when retinoic acid gets into cells it can activate what's called transcription factors transcription factors bind to DNA okay your genetic code and can induce the transcription and translation of DNA into RNA and RNA into proteins of Particular types so think of transcription factors is

sort of setting a menu of different proteins that ultimately will be formed okay by binding to DNA and then you get DNA to RNA rnate a protein and you're getting a set of proteins related to a particular process that's generally how transcription factors work and retina Treno and things similar to that are going to induce the formation of collagen protein within skin as well as Other proteins that relate to the formation of denovo skin new skin and can replace old degenerated skin so the dermatologists that I spoke to were really bullish about the fact that

believe it or not they felt that people starting in their 20s could very well as long as they're not pregnant or lactating or planning to get pregnant could take a or things similar to it in order to stimulate the production of more skin and look more youthful now for People already in their 20s you know by my RAID they're already youthful but that they could initiate the use of these compounds at least in one's 20s and continuing on really as long as they wanted through life and they told me about quote remarkable results so I

said well why isn't everyone aware of this why isn't everyone taking them well it turns out that these different compounds can also increase sensitivity to life make you more prone to sunburn to some Of the other effects of light on skin even from screens or from artificial lights so one has to be careful about inducing too much skin sensitivity to light of all kinds not just sunlight that they can also induce some redness or dryness so one has to get the dosage right the frequency of use right they can be a little bit tricky to

work with but that if one can home in on the right dosages the right frequency Etc the dermatologist felt like this was one of The best things that one could do to improve the youthfulness or the appearance of youthfulness in one's skin now I find this interesting for a number of reasons first of all I've heard of retina right I've heard of these compounds before um but I hadn't heard about all these you know reportedly spectacular things like improved angiogenesis vascularization of the skin this is why people are taking the rather um experimental untested bpc157

that I Talked about before um the improved elasticity of skin which somehow seems related to the ability of these compounds to remove degenerated elastin within the skin to clear that out as well as to induce denovo synthesis and even the number of different fiber blasts that are present in skin so more new skin clearing away of old skin improved vascularization and while all of this sounds a little bit too good to be true the mechanisms by which it's Asserted to work all hold up so that's always reassuring right mechanism isn't everything but it's really nice

to see there for instance these compounds are known to get into the nucleus of cells right to impact gene expression and we talked about that before you have receptors on the surface of cells okay so cell surface receptors you also have nuclear receptors and the ability of certain things we call them ligans but these are chemicals right in this case You know in the vitamin A pathway to get into the nucleus of cells and impact gene expression this is actually how hormones like testosterone and estrogen change the way that people look so dramatically during puberty

they actually you know they operate by binding the cell surface receptors they also get into the nuclear compartment of the cell they bind to nuclear receptors and they turn on entire genetic program that cause for instance deepening of The Voice or the growth of hair or breast tissue Etc so these are powerful compounds now I talked to a cosmetic surgeon expert in face specifically uh remember cosmetic surgery is done for a number of different areas of the of the body but for face specifically who also specializes in these sorts of treatments for skin and they've

started using and are frankly quite confident in the use of retinoid Esters that can be applied to the surface of the Skins these things Are available not by prescription there's far less research on these sorts of compounds but these compounds get enough positive support from the people that have tried them reporting improved youthfulness of skin Etc that some of them are becoming quite sought-after and um people let's just say are very enthusiastic about them and I will say that in discussing the various mechanisms of this with these cosmetic surgeons and some dermatologists the Logic holds

up so you're starting to see more and more of these now as I mentioned at the beginning of today's episode there is zero business relationship between me the podcast or any of these um people that have marketed serums or creams or prescription drugs for that matter related to skin health and skincare however I have provided a couple links in the show note captions of some of the different sources of these obviously if You need a prescription for something like Trent noan or something similar because you're interested in this whole retinol retina um vitamin A pathway

story you need to talk to a board certified dermatologist who could potentially prescribe that for you if they decide it's right for you but in terms of these topical ointments and serums and creams and things like that I do provide a link to at least one source of those that uses the retinoid Esther Just keep in mind that these various ointments and serums do not yet have the randomized control trials to support them that some of the other compounds that we were discussing do have now I'd like to talk about things that one can do

to improve the health and appearance of one's skin that don't involve taking anything or putting on any kind of ointment or serum or anything like that and what I'm referring to is phototherapy now at the earlier part of The episode I talked about how different wavelengths of light like UV light and long wavelength light can penetrate skin to different depths and some of the negative but also positive things that that can do so for instance we talked about UV light mutating DNA in cells and potentially causing cancers accelerating the aging process and so forth but

as you also recall long wavelength light so-called red light and near infrared light which is even longer wavelengths Of light can penetrate deep into the skin tissue so pass that outer epidermal layer into the dermal layers of the skin and can access the vasculature the neurons some of the glands located deeper in the skin and of course the cells there like cells in the epidermis I should point out contain things like mitochondria for which red light has been shown to be beneficial why red light and near infrared light phototherapy has been shown to reduce Reactive

oxygen spe species and thereby to improve mitochondrial function in cells and that in turn has been shown to be beneficial for all the different processes within cells that involve mitochondria which of course include energy production but a bunch of other things too so when I say that photo therapy has been shown to be beneficial for cells of the body it's not just cells of the skin in fact a Nobel Prize was granted in the early 1900s for the Use of phototherapy for the treatment of Lupus so this is not a new technology at the same

time while there are many studies exploring the use of phototherapy for improvement of skin health and appearance most of those Studies have fairly low sample sizes but there are a lot of those studies and fortunately by now there are a few metaanalyses and reviews that take into account lots of different studies using slightly different wavelengths of Light appli to different portions of the face for different purposes treatment of acne U maybe even um putting red light near infrared light on one half of the face to have a so-called within person control to compare you know

the changes in skin or lack of changes in skin as the case may be between one side of the face and the other um I'll put links to some of these studies and some of the metaanalyses and reviews of these studies one that I like in particular Was published in 2018 entitled light emitting diodes in dermatology a systematic review of randomized control Trials of course randomized control trials being one very powerful way to analyze the utility of a practice or a compound it's not the only way to assess the utility of something I know some

people argue that they are very use ful but keep in mind in the field of medicine we often have entire fields or even entire chapters of medical books That are based on case studies for instance we implicate the so-called hippocampus of the brain for its function in human memory which it absolutely has and that fact largely Grew From one major case study that then exploded into a number of different animal model and then human studies later on so we all love randomized control trials reviews of randomized control trials and the uses of the phototherapy for

treatment of skin Conditions and improving the quality of skin are wonderful and point to the fact that phototherapy can indeed improve the appearance of skin in conditions like acne can accelerate wound healing can improve the youthfulness appearance of skin but these effects tend to be somewhat mild to moderate when they occur and certainly there are many studies that show no significant effect no statistically significant effect that said I'm of the belief based on my read Of the literature and this is a literature I've spent a lot of time with frankly because I did an episode

all about light and health I've also been very interested in the use of phototherapy for the treatment of eye diseases and offsetting age related decline in visual function there's some interesting evidence there again mild to moderate effects but that can be meaningful in the real world and when I step back from all of the literature Here's what I see and this is what I ran by a dermatologist to make sure that they they thought that this protocol would be useful or not useful right I asked them I didn't tell them do you think this will

be useful tell me yes I asked them and what we basically converged on was that if somebody decides to do phototherapy the use of phototherapy that involves long wavelengths of light so red light Plus near infrared light typically at a Distance of about a foot to 2 feet from the light source depending on the intensity of the light source although that doesn't seem to be so critical but one can't be across the room from the red light source nor should one get right up next to the red light source so that there's a lot of

heat generated from the red light source that one can feel but at a distance of about a foot to 2 feet away at fairly High intensities done for anywhere from 10 to 15 minutes 5 to 7even days per week on a consistent basis does seem on average to lead to improvements in the youthfulness appearance of skin why this would be the case isn't exactly clear but there are number of different logical interpretations such as reduced inflammation improved mitochondrial function all Downstream of reduced reactive oxygen species improved blood flow to that particular area because of the

effect that long wavelength light Can have on vasod dilation of expansion as opposed to contraction of blood vessels and capillaries all of this makes mechanistic logical sense and the effects that one sees in these various peer-reviewed papers randomized control trials seem pretty good meaning there are mild to moderate none of them are sort of jaw-dropping like wow complete reversal of severe acne or you know massively accelerated wound healing and we also of course have to take into Account that many people who are doing phototherapy often are combining it with other things sometimes in today's era

like injections of bpc-157 or the use of hyaluronic acid or niacinamide Etc so these things aren't always being examined in isolation but when we look at this literature I think it's fair to say that there is now substantial evidence for the use of phototherapy y for improving the quality of skin and in some cases for reducing the symptoms of Acne reducing the symptoms of psoriasis basically any condition where improved blood flow lowered inflammation fewer or reduced oxygen species improved mitochondrial function delivery of nutrients anytime some or all of those things are going to be involved

phototherapy makes logical sense and so it's no surprise that we're seeing increased evidence for phototherapy in these conditions now I've provided a link to the review of the random control Trials that I mentioned a bit ago I also provided a few links to some specific studies that show pictures of before and after some cases on two sides of the very same face I did an entire episode about light and health I'll also provide a link to that episode and if you don't want to listen to or watch that entire episode you can go to specific

um timestamps in that episode to learn about the uses of phototherapy for the treatment of skin Eye and other conditions related to mental health and physical health now keep in mind that when people hear phototherapy they almost immediately think about a device and that makes sense right red light near infrared light however if you recall there's this thing called the Sun that emits full spectrum light which of course includes red light and longer wavelengths of light okay so just because you can't see those longer Wavelengths of light that doesn't mean they're not there just like

UV light you can't sense UV light with your eyes by the way ground squirrels and some other animals can it's thought to be the case that they have photo receptors to detect UV because they actually this is sort of strange but interesting you'll never forget this that they'll take their urine and they'll spread it on their stomach with their little paws and they'll stand up and they'll like signal Flash one another from across the Prairie or whatever it is across the lawn to signal to one another so they're sending uvp signals across the lawn I'm

not making this up I actually studied a little bit of this when I was an undergraduate but not at the level of the urine and the signaling at the level of the retina any discussion about skin has to include a discussion about nutrition why remember the fact that I mentioned at the beginning of today's Episode that your skin and your immune system have a very intimate relationship it's bidirectional your skin reflects the status of your immune system in many ways and this is why many people with autoimmune conditions things like lyan planis you can look

it up or if you you know mind uh particularly you know striking photographs please don't look it up but people that have autoimmune conditions that often manifests in skin conditions we'll talk more about this in The context of psoriasis in a little bit but anytime we're talking about the immune system or skin we need to take into account the gut microbiome and nutrition so many people asked what are the things that they should eat to have healthy appearing youthful skin they also asked what are the things that one eats that could exacerbate things like acne

and what can one eat in order to reduce their acne so let's just start off with the basics and here I'm Going to be fairly brief because I think we all know the big take-home message about nutrition nowadays we hear over and over again and we should pay attention to the fact that the vast majority of our food well I should say if one desires to be healthy mentally healthy physically healthy and a high performing individual in any number of different things cognitive physical or otherwise we want to consume the vast majority of our foods

from nonprocessed Or minimally processed sources so-called Whole Foods so fruits vegetables if that's within your diet some people include grains some people don't I'm not here to discuss that meat eggs fish chicken and so forth if that's within your diet plan or your nutrition or if you're a vegetarian or vegan you make the associated adjustment so that you can make sure you're getting enough protein and amino acids but it's in keeping with your ethical and maybe your Health goals okay so we're not here to discuss vegan vegetarian omnivore of which I am or carnivore okay

that's not the discussion I think all of those groups agree that getting the majority of your nutrition from nonprocessed or minimally processed foods is going to be best and that of course if you're human sometimes you'll ingest processed foods but really trying to avoid highly processed foods is critical now with respect to the specific foods that can Improve skin appearance and skin Health it's very clear that diets that are of the so-called lowi inflammatory type that don't spark inflammation so these would be things that sometimes are referred to as the Mediterranean diet or a Paleo

like Diet you hear these terms but what what are we really talking about mostly Whole Foods minimally processed foods okay and then there's variation depending on whether or not you emphasize or deemphasize meat and Fish or emphasize or deemphasize vegetables this kind of thing again I'm an omnivore I love fruit I love vegetables I do like rice oatmeal and some pastas I like a great sourdough bread I like butter I like olive oil I like meat I like fish I think I am representative of most people out there because I eat most all those things

but I also eat the occasional croissant I also eat the occasional slice of pizza I don't eat a lot of that stuff but I eat It now and again and then of course you have people that are super strict what do we know about the relationship between specific foods and skin health and skin appearance well anti-inflammatory diet we've more or less spelled out what that represents without getting into too many specifics and then there are the specific components within Foods so vitamins minerals and micronutrients as well as things like Collagen present in bone broth that

can be really useful to include so one one of the I think best accounts on dermatologic health and skin health and appearance on the Internet is Dr Andrea Suarez she's a medical doctor board certified dermatologist and she has a wonderful video that describes the various foods that one can eat to promote skin health and skin appearance and rather than repeat that entire video because a that wouldn't be right and B Um it already exists out there in excellent form I'll just give a brief synopsis of some of the things that she suggests because I entirely

agree and again there's no need to be repetive and she does an excellent job so she certainly mentions collagen and bone broth she also mentions various sources of omega fatty acids that are often lacking in people's diets that they should pay extra careful attention to get so things like walnuts flax fatty Fish I personally am a big believer in supplementing with liquid form fish oil that's what I do why am I a big believer in that well I don't tend to cook much fatty fish I love the taste of it if it's prepared right but

I don't tend to do that very often so I use a liquid form fish oil or capsules but the liquid form is generally more affordable this was discussed in episode that I did with Dr Ronda Patrick so we can put a link to that particular segment in the show note Captions it's also suggested that we eat a lot of leafy greens so dark leafy greens you're probably noticing a lot of these recommendations are kind of typical for what people describe anytime they're talking about nutrition for health she highly recommends people get enough folic acid for

the role that folic acid plays in DNA synthesis is and repair of skin cells as among other cells and cell proliferation and of course we should get our colored fruits And veggies so our oranges our strawberries the Reds and oranges are critical out there and she also highlights something very important that I want to reiterate which is that we have a critical need for Vitamin A for our skin health and this was covered albeit through the lens of exploring the pharmacology of trentino and those retin A compounds but vitamin A is crucial for a number

of different processes with in the cell types that make up skin she Appropriately cautions against supplementing with vitamin A because it's a fat soluble vitamin it's very easy to overdose vitamin A if one is supplementing with too much of it she recommends rather getting enough vitamin A from things like oranges carrot sweet potatoes she recommends as much Berry intake as is appropriate for someone and one can afford the berries are so delicious but they tend to be expensive Depending on time of year ingesting Things like garlic because garlic has sulfur which is key for collagen

synthesis and repair and she talks about the critical role of torine anyway she does such a terrific job of describing the nutrition for skin health and skin appearance those are just a few of the highlights I do encourage you to check out that video and her other content is spectacular as well again she has an Instagram account YouTube channel that are really wonderful so again without Doing a deep dive into nutrition decide whether or not you're going to be vegan vegetarian omnivore or carnivore and then make sure that you're getting enough of the vitamins and

minerals and micronutrients from your Foods or supplement if necessary but note that caution about vitamin A supplementation in excess and also make sure you're avoiding excessive amounts of Highly processed foods you know I mentioned earlier these Advanced glycation end Products these are things that are present in a lot of processed foods like crackers and chips and things like that that make those Foods inflammatory so you're getting the theme now inflammation is bad not just for the skin but for all organ systems of the body it's not just about the high density of calories and the

high density of taste present in highly processed foods those are problematic but a lot of the issue with These highly processed foods is the high heat conditions used to make those Foods stable on shelves or stable in packaging over time okay so there's a whole discussion to be had here that frankly I don't think I had enough but that is outside the scope of today's episode the point is that when these highly processed foods are basically made right they're constructed um they involve the interactions between sugars and proteins and fats at high heat that make

them Stable on the shelf or in packaging and those can be very inflammatory and that can show up in the form of reactive skin it can make your psoriasis worse yes it can make your acne worse it can make your skin more tender and painful it can make your skin basically more reactive to some of the underlying predispositions you might have either because of genetics or other things you're doing or not doing maybe you're going through a particularly stressful Time maybe you're getting a little a little bit of extra sun and you're eating more highly

processed foods and those things are combining and making your skin break out or flush more than it would ordinarily again there's so many reasons to eat most of your foods from non-processed or minimally processed sources and of course and now I sound like a broken record because you can hear this all over the Internet ingesting foods that are excessively High in sugar excessively high in sugars combined with fats just not good to do pro-inflammatory it's going to cause all sorts of issues and we're going to get into this more as it relates to acne in

particular because as you probably know when you ingest foods that are high in sugars or even just carbohydrates generally that also contain a lot of fats and in particular when those foods are highly processed well then you initiate an inflammatory response and You often can initiate additional things happening in the pores of cells that can start to really aggravate acne and cause more acne this has to do with the whole insulin pathway so when we talk about acne I'll talk about diets that create a high glycemic load we're not necessarily talking about the glycemic index

of food you may know that when people measure the glycemic index of food they're looking at the blood sugar response after eating that food typically in Isolation and not in combination with other Foods what I'm talking about is eating combinations of foods that induce high levels of insulin high levels of blood glucose that then lead to all sorts of things in the hormone Pathways and cell growth Pathways that exacerbate acne so we'll get there in a moment but I think the Takeo message around nutrition is pretty clear so much so that I don't want to

to spend any more time on it we all know what the best Nutrition really is for us regardless of whether or not you're vegan vegetarian omnivore or carnivore it's nonprocessed or minimally processed foods representing probably anywhere from let's say 75 to 100% of your food intake depending on how strict you want to be and then sure make some room if you want for some processed foods but just know that those Advanced glycation end products and the high glycemic load that comes from those processed foods can Really exacerbate inflammatory responses in skin and set for it

a whole domino set of issues related to hormone Pathways and cell growth Pathways that make everything acne psoriasis and overall appearance worse yes your skin will appear to age faster and on the positive side most of the foods that we think of as healthy and anti-inflammatory are actually quite delicious so enjoy ah and I forgot to say what's absolutely clear you know That myth that they told us when we were teenagers they eat a lot of fried food would make you break out would make your skin worse guess what it's true that high heat preparation

required for creating things as delicious as the doughnut or french fries right there's a reason people love these Foods they're so delicious they do cause problems they're pro-inflammatory does that mean you can never have a french fry no you decide what's best for you but know what You're doing as a segue to talking about acne we need to talk about the gut microbiome and this is a direct outgrowth of our discussion about nutrition here's the simple takeaway that I believe everyone should follow not just for sake of healthy appearing skin but also for sake of

every organ and tissue system in your body which is the data clearly show that ingestion of sufficient amounts of fiber so Prebiotic and probiotic fiber so fruits vegetables Sometimes this can also come from grains some people will supplement with additional fiber if they feel they need it as well as ingestion of low sugar fermented foods talked about this before so regular listeners of this podcast may have heard this things like kimchi sauerkraut the sort of sauerkraut that has to stay in the fridge so not the stuff that's stable on the Shelf at room temperature anything

containing a brine that salty brine so pickles but not the Pickles that are stable at room temperature the ones that have to be kept in the refrigerated section of the grocery store these low sugar fermented foods are powerful enhancers of the gut microbiome and when the gut microbiome is healthy you have reduced overall inflammation in the body this is often reflected at the level of the skin and basically skin health and the youthfulness appearance of skin is enhanced okay this can also help with Conditions like acne or psoriasis especially in conditions where there's a direct

immune system skin relationship that we'll talk about more in a little bit okay so I highly recommend people have anywhere from 1 to four servings of low sugar fermented foods per day or try and enhance the health of their gut microb biome generally maybe you take a pill probiotic although those can be very expensive there's a little bit of data suggesting that if you chronically Take pill probiotics that yield very high levels of bacteria well then maybe there's some Associated brain fog that's a little unclear pun intended but you know they are very expensive they

have to be kept refrigerated and let's face it low sugar fermented foods if you find the ones that you like are really great to ingest cuz they're tasty and they're good for you now why am I talking about this in part because we keep coming back to inflammation as a general issue for Skin health and that points us also towards some specific dos and don'ts as it relates to Lifestyle let's face it pun intended if you sleep well so maybe you need six hours maybe you need seven maybe you need eight maybe you need nine

but if you sleep well on a consistent basis your skin is going to look so much better so much healthier more vibrant than if you are not getting enough sleep if you drink alcohol and you wake up the Next morning you know your Skin's going to look puffy it's not going to look good but many of you can ingest alcohol without issues I've an entire episode about alcohol yes it's a poison up to two drinks per week for adults who are non-alcoholics is probably safe zero is better than any but let's face it alcohol is

going to exacerbate most skin issues this is just clear from the literature doesn't mean you never have a glass of wine doesn't mean you never Have a beer or a cocktail if that's your thing but alcohol consumed in excess and it doesn't take much to get there is going to cause sleep issues microbiome issues so indirectly and negatively impact the skin appearance and health and indirectly and negatively impact the health of other tissues in your body but it's clear some of that is reduced to increase inflammation some is related to decreased Sleep Quality or duration

so get great sleep avoid alcohol in excess Maybe avoid it allog together drink plenty of water this sounds like such basic advice but proper hydration is key get enough water in electrolytes it absolutely will impact your inflammation Levels by reducing them it absolutely will impact your skin health and appearance in a positive way so these are just basic things that I'd be remiss if I didn't mention the other one is smoking and nicotine from non-smoked sources so it's very clear that smoking Vaping dipping or snuffing is bad for skin appearance and health bad bad bad

every dermatologist said this why well with smoking you can imagine why okay a lot of carcinog and toxic end products generated from smoking even from vaping yes even from vaping it will make your skin age faster that's clear but it's also the substance itself why all of those things in addition to increasing inflammation nicotine itself is a vasoconstrictor so you're doing the Exact opposite of what you want when it comes to skin health and appearance and that's why people take things like bpc 157 that's why people take nicotinamide that's why people are trying to improve

the hydration status of their skin so if you're somebody that's vaping nicotine or even taking nicotine in some other form pouch or smoking nicotine and you're interested in having youthful appearing skin you are really shooting yourself in the I know face and as we All know our emotions impact the appearance of our skin and yes it can exacerbate so-called breakouts and we'll get to that in a moment as to what the exact pathway is but I've done entire episodes about controlling your stress we have a master stress episode that talks about real time tools that

you can use like the physiological sigh provide a link to a clip about the physiological sigh it's the fastest way that I'm aware of to reduce one's levels of stress this Is something my laboratory has studied in detail at Stanford there are also things you can do and we're all aware of what they are proper sleep meditation non-sleep deep rest we'll provide a link for that all things that we can do that are zero cost very minimal time investment physiological side takes about 10 to 15 seconds uh non-sleep deep breast AK Yoga Nidra sometimes called

takes anywhere from 10 to 20 minutes per day and that reduced stress can Dramatically improve not just the health but the appearance of your skin and it makes perfect sense as to why that is the stress hormones such as cortisol but other hormones too such as adrenaline when they are chronically elevated because of the fact that adrenaline impacts Vaso constriction in the skin it's going to reduce blood flow to the periphery to the skin it can cause all sorts of issues at the level of nerve endings that can lead to believe it or Not enhanced

Flushing when we're under stress this is why we measure the galvanic skin response so not just sweating but also blood flow and other things to the skin when we are studying stress okay so direct relationship between stress and skin appearance learn to control your stress stress is part of life but learn to control your stress in real time and through tools like non-sleep deep rest that are zero cost that can help you reduce your overall Levels of stress get great sleep don't use nicotine if you do use nicotine know what you're doing maybe use it

sparingly and please don't smoke or vape it dip it or snuff it there are other form forms and I don't recommend those forms because they're very very addictive and keep in mind that things that improve blood flow reduce inflammation give you lower stress better sleep all of that is going to make you look more youthful it's not an imagined effect it is real Let's talk about acne acne is very common it impacts anywhere from 80 to 90% of young people at some point some people get very bad cystic acne you know deep acne in the

cheeks on the back of the neck the back it can be very uncomfortable very painful some people only get the oal pimple but they get them very deeply they're very painful and look nobody likes acne nobody likes the appearance of acne on themselves it can be very distressing for people it Can cause additional stress that then feeds back in terms of inflammation and you know I guess my first uh you know request I suppose I I can't tell people what to do and never do but you know for people that have acne you know be

compassionate okay young people be compassionate I remember when I was younger some of the kids with bad acne got teased and it it really upset me as is really frustrating especially when going through puberty because there's This hormonal component to acne now fortunately there are things that we can do for acne I'll provide a link to one of the major sources I used for researching this episode I also of course spoke to dermatologists one of whom really knows an exceptional amount about acne and its relationship to the immune system the paper that I'm referring to

now is a systematic review and network metaanalysis of topical pharmacological Oral pharmacological physical and combined treatments for acne GIS which is the technical name for acne there are a lot of things that impact acne let's just briefly talk about what acne is anytime you talk about acne you're usually thinking about pus or oil that's called sebum the sebum accumulates in essentially the follicle around the hair this also occurs on non-hairy skin or where they're just tiny little hairs that often aren't uh visible that's why It's very unusual to get acne on say the glabrous skin

of the Palms I suppose it could happen but it's very rare at any given moment 10% of people worldwide will have acne as I mentioned up to 90% of young people have acne so very common very distressing the accumulation of that sebum in the follicle can be due to a number of different things some of it can be related to androgens things like testosterone increasing the amount of sebum that's produced okay this is why You often see acne during puberty in addition the anabolic the progrowth effects of androgens such as testosterone and by the way

these occur in both males and females because both males and females have testosterone and estrogen the androgenic effects of testosterone can also cause hypertrophy growth of the hair follicle right so an increase in the number of catinos sites the cells in and around the follicle which can compress that and hold some of That additional sebum beneath the surface and that's why you're getting a swelling of what looks like a pimple or a cyst so there's the potential for a hormonal influence on increasing acne now if someone going through puberty you just have to deal with

that increase now if there's a sudden increase in acne when one is post puberty you may want to look at levels of androgens that are being produced and nowadays with increasing numbers apparently of things Like polycystic ovarian syndrome which in part relates to increases in androgens this is becoming an additional concern so getting a quality blood test looking at Androgen levels over time can be very beneficial for both males and females now in addition insulin that is related to our diet so insulin and glucose generally go up together or down together depending on whether or

not we're ingesting Foods or amounts of foods that greatly increase our insulin And blood glucose so insulin is part of an anabolic pathway as well a cell growth pathway progrowth pathway we should call it that involves mtor mamalian Target of rapamycin that is a general growth signal for cells so this occurs in the eye this occurs in the liver you know mtor is involved involved in growth of cells of all kinds including cells within the skin when our diet increases the amount of insulin and Glucose to a degree that is in excess of some threshold

that's going to be different for everybody depending on your activity levels your metabolism the way you manage insulin when that happens you get increases in mtor that then can feed back on those Androgen receptors increase the levels of things like testosterone further that then feed back on the production of increased SE okay that oily stuff increased kosy proliferation and you get more acne in Other words having a diet that has a high glycemic load or evokes a large insulin response can be problematic so what to do well we talked about it before you want to

eat mostly nonprocessed minimally processed foods you definitely want to exert portion control right you don't want to eat much sugar or sugar in excess you don't want big spikes in insulin and blood glucose you want to avoid inflammatory diet so again fewer if any highly processed Foods because of those glycation n products that we talked about before and on the positive side if one exercises something like say intermittent fasting and here I don't necessarily think young people especially people going through puberty should do this because they're growing they need nutrients so you have to strike

that balance between getting enough nutrients and not overloading the system with insulin glucose and calories but things like intermittent fasting Could be useful or making sure that if you ingest complex carbohydrates as I mentioned I do okay I'm an omnivore that you don't do it in excess to the point where you're getting big spikes in insulin and blood glucose all of this the dermatologist tell me can help serve to reduce acne and while it might seem indirect you know this relationship between testosterone and sebum accumulation the relationship between insulin and mtor and increased Testosterone and

SE sebum accumulation and growth of the carattino sites these are real Pathways that have been established and some of those are discussed in detail in the review so much so that there has been the exploration of specific Foods in particular Dairy and Whey you know we hear a lot about ingestion of whey protein it's a very high quality protein High bioavailability high in the amino acid Lucine which for those of you that Are interested in muscle building and repair there's a lot of discussion about Lucine being a critical component there you want Lucine but it

does appear that people that over consume whey people that over consume Dairy can run into issues now does that mean you shouldn't consume whey protein no I take whey protein do I suffer from acne no if I did would I reduce my whey protein intake well I might decide to run a bit of an experiment where I reduce the Amount of whey protein that I eat for a little bit and see how that goes should I reduce the amount of dairy I ingest ah well here's where things get interesting so in discussing this with a

dermatologist who also happens to know a lot about nutrition they told me something very interesting a lot of people think that high-fat Dairy will exacerbate their acne but here's the situation nonfat and low-fat Dairy has Emulsifiers this actually based on work I believe some of which was done at Stanford that can Spike insulin more than full fat Dairy so some people in an attempt to reduce the amount of acne they're getting will move from high fat dairy or full fat I should say to non-fat milk or non-fat dairy or low fat Dairy and their acne

will actually get worse and that could be because of the insulin Spike associated with some of the Ulsa fires in that non-fat and Low-fat Dairy so what this means is that you don't have to avoid Dairy altogether but you might be better off ingesting full fat Dairy you might be best off not ingesting any dairy at all maybe you want to run that experiment on yourself and just see what works and what doesn't work or if there's no change at all in addition if you're consuming a lot of fried foods so those french fries you're

ingesting cheeseburgers and things of that sort it may not be so much the fat Content of those meals but rather the big insulin response that occurs when we ingest high fat meals in common with things like sugary milkshakes or fried foods like french fries and things of that sort that's leading to the acne by way of increased inflammation right so there are a lot of different Pathways inflammation androgens like testosterone insulin leading to increases in testosterone and inflammation a lot of Pathways converge to exacerbate acne and Often times it's just the removal or even just

the reduction of some of this food intake or types of food intake that can really lead to Big improvements in one's acne so all of these things combined to support lower inflammation appropriate amounts of sebum production because you do need sebum production you do need cartinos sites in and around the hair follicle but you don't want too many of them and so on but what can be done to directly address acne well there Are a number of different prescription treatments that your dermatologist can suggest but one thing that all the dermatologists agree upon is first

of all getting adequate sleep reducing stress taking care of your gut microbiome the nutrition recommendations that we've been talking about up until now but also get this this is interesting not over cleansing a lot of people with acne will start to wash their face constantly and we'll often Use harsh cleansers that can exacerbate that acne either by virtue of removing some important skin microbiome components that then lead to even other infections like fungal infections or additional inflammation because you're removing that microbiome barrier but they all recommend regular cleansing of the skin usually two or three

times per day but not in excess of that using a gentle unscented unfragranced cleanser okay so they're number of Different types of these I personally my basically my entire life that I at least as far as I can remember I've always used unscented unfragranced Dove soap okay I have no relationship to Dove soap I'm sure people out there are going to say oh my goodness you know it contains a bunch of things that are bad for you but that's what's worked for me and not the liquid form just bar soap and there are things like

Cetaphil these are some brand names and there are a bunch of Other more sophisticated gentle cleansers that one could use there are also a lot of products out there that contain what's called salicylic acid okay this as often as um you know clear fluid that you put onto a cotton ball or a tissue and then you you spread on on the face it's very important very very important that if you're going to use these products that you do it on clean skin that is skin that's been cleaned with a combination of mild zero Fragrance soap

and lukewarm water okay because of the relationship between inflammation and acne that's what gives it its red appearance you don't want to use extreme temperatures of especially hot water when washing your skin so lukewarm water mild soap and then and only if it's been recommended by your dermatologist the salicylic acid salicylic acid comes from the same class of drugs as aspirin so it tends to reduce cattiny stickiness right the Extent to which um those cells stick together why do I mention aspirin well you may have heard that people will take aspirin to reduce the stickiness

between their platelets and an attempt to improve heart health we'll cover that on another episode at some point but salicylic acid reduces the stickiness of the coratin oyes so it can lead to less clogging of the pores by accumulation of carattino sites or I should say by less accumulation of the cortinos sites and It can reduce swelling in and around the area related to the acne sometimes if people get an acne pimple especially if they have an event or they don't want to be seen with that pimple the use of a little bit of corticosteroid

cream put on there can reduce the redness or swelling the dermatologists tell me you should absolutely not pop your pimples part of the problem when you pop a pimple I know there entire videos about this online I know please don't go look At them these uh the whole communi is around this is super gross but I know people find it very satisfying in some cases to pop these pimples get the infection out while there are certain use cases for that where someone has an infection it just absolutely needs to get out then be cleaned then

covered with a bandage and maybe some topical antibiotic that would be a use case for that the dermatologist practically begged me to tell you don't pop your Pimples because a they will go away in not too much time if you leave them alone and B you can always put a little bit of corticosterone cream on top of them to reduce the redness or swelling but most importantly they tell me that when you pop those pimples what ends up happening is you get a mechanical a physical disruption of that area which to you might just seem

like okay whatever it turns a little bit red and that's transient but you get the influx Of what are called Matrix metalloproteases these are enzymes remember anytime you hear an ace it's usually an enzyme Matrix Metallo proteases that then and go eat at The extracellular Matrix and then you can get an indentation scar that is permanent okay so if you're concerned about the appearance of your skin avoid popping those pimples I know it can be hard to do but really try and avoid popping pimples it can lead to scarring Because of the Matrix metallic proteases

and the eating away of the exellar Matrix keep the area clean cover it up if you need to get some cortico stero and cream on there if you want to reduce the redness if it's really bad and you have some big important event like you're getting married tomorrow and it's right on the tip of your nose or something like that then you can potentially go to the dermatologist and get it injected with a corticosteroid to Reduce the redness um in a more potent way but they did ask that I ask you to please not pop

your pimples and if you're somebody that suffers from acne I'd like you to know I provide a link to a paper in the show note captions entitled acne and diet a review of pathogenic mechanisms and I also provide a link to the review I mentioned before that covers all of the other aspects of treating acne topical pharmacological oral pharmacological physical and Combined treatments for acne vulgaris because again I do sympathize with the fact that acne can be very distressing very painful fortunately there are a number of different avenues that you without a dermatologist but ideally

you and a dermatologist can use use to attack acne at the level of inflammation through diet through lifestyle if needed prescription medications and again gentle cleansing and thinking about the various things that indirectly will Impact that acne so much so that a few of the derms told me that they have patients young and old who will be suffering from really bad acne that will sometimes just make a few adjustments to their diet the exclusion of certain things mainly highly processed foods maybe reducing Dairy a little bit or weigh a little little bit or completely and

increasing the amount of things that reduce inflammation so more fruits and vegetables and meat fish eggs from Healthy sources and seeing dramatic improvements in acne so that's always reassuring to hear doesn't always require prescription medication but if you need it you should take it okay let's talk about rosacea rosacea is rening of the skin and some people suffer from this pretty severely other people mildly some people transiently but it tends to be kind of distressing for people and the reason it's stressing is that it can look like blushing or Flushing of the face when in

fact one isn't emotionally embarrassed however being embarrassed or having any flushing of the skin can exacerbate existing rosacea so it's thought to be caused by a combination of genetics there can perhaps be some again over inflammation of the skin which probably reflects inflammation more globally at the level of the gut and body Etc we've been talking a lot about that today and there are things that can exacerbate rosacea Such as alcohol intake or anything that acts as a vasod dilator that dilates the vasculature innervating the skin so the approach to treating rosacea is pretty much

similar to the other things that we've talked about consuming a low inflammation low glycemic low diet trying to get enough sleep keeping alcohol intake in particular to a minimum or cutting out alcohol completely the reason I say in particular is that a lot of people that Suffer from rosacea who cut out alcohol completely essentially eliminate the rosacea or dramatically reduce it so often times it's alcohol that's the culprit either directly or indirectly we don't know again alcohol is a poison but could be the indirect manner in which alcohol impacts sleep and the gut microbiome negatively

that's causing the rosacea without knowing the direct or indirect mechanism reduce or even eliminate your alcohol for a bit and see If your rosacea improves that will give you a strong indication of what might be going on and even better it could give you a potential solution to the problem now now for those that don't experience a reduction or elimination of rosacea If you eliminate alcohol get your sleep right get your diet right there are some additional things you can do first of all you want to follow the same recommendation we talked about for acne

which is also the general recommendation For skin care use lukewarm water not excessively hot or cold water a gentle unfragranced cleanser you want to use sunscreen regularly remember sun damage to the skin is also inflammation so that's going to exacerbate rosacea and of course sunlight because of the release of nitric oxide is also going to act as a vasod dilator does that mean you have to go full beekeeper mode no it doesn't you can if you want to I suppose but use a quality mineral-based Sunscreen which we talked about earlier in the episode and you

should use some sort of moisturizer to help lock in the moisture within your skin you could use things like hyaluronic acid or use any kind of gentle moisturizing cream that's not going to cause inflammation or kind of irritate the skin in any way and can keep the moisture within the skin and there are a lot of different versions of these available out there and frankly a lot of them are not terribly expensive You can find super expensive varieties of any and all these things but many of the things that meet the criteria of gentle unfragranced

cleanser SPF 30 mineral only sunscreen as well as a quality moisturizer are not necessarily the most expensive available and you know what justifies the higher expense in some cases could be I don't know the silkiness or the um packaging it could be any number of different things I'm not going to say that the Cheapest varieties are necessarily as good as the most expensive varieties but I do think and the dermatologist that I spoke to definitely confirmed that there's a lot of price inflation out there related to kind of the overall milu of packaging and ex

and purported exclusivity of certain skincare products look for the things that meet the criteria you are trying to establish for your skinc care but just like with acne just like with General skincare if you Have rosacea you want to think about mild treatments for the skin at the level of cleaning at the level of sun protection at the level of locking in moisture and then there's some additional things that if you can spare the expense could also be beneficial like nicotinamide niacinamide as it's also called or there's also been some evidence that things like licorice

root can be of benefit okay these things are typically found as a topical ointment or In a topical ointment but in the case of niacinamide nicotinamide talked about how this can be available in an ointment form a topical form or it can be taken as 2 500 milligram dosages per day I gave you the long list of the various mechanisms by which it can improve skin Health reduced inflammation production of collagen Etc all of that still holds for the potential treatment of rosacea be sure to avoid any kind of things that are acting as strong

astringents or that Increase heat so people who have rosacea will often try to avoid hot peppers so spicy foods of any kind I know that's tough I'm somebody who really enjoys spicy foods so if you have to avoid spicy foods I sympathize with you um that's rough um anything that acts as an EST stringent or can you know really irritate the skin from the inside or from the outside so think not excessively hot foods as it relates to spicy or temperature things of that sort Now I should point out there are different types of rosacea

the dermatologist I spoke to who is expert in rosacea told me there are four major types of rosacea many of them respond to the sorts of guidelines that we've been talking about up until now some of them that also include acne need some additional treatment we talked about acne treatments that can be easily folded into the treatment for rosacea there are people who have very Stubborn rosacea this may be due to excessive use of cleansers and again we're talking about how over cleansing can really be a problem so we're not saying don't wash your face

we're not saying don't take a shower please do in fact and I should have said this earlier by the way for a lot of reasons related to your comfort and appearance and other people's Comfort after you work out at a gym regardless of whether or not you're Rolling around on the floor with a foam roller or you're rolling Jiu-Jitsu or you're lifting weights or you're doing cardio it is a good idea to take a shower and cleanse with a gentle cleanser as soon as possible I know this sounds like just basic advice but a lot

of people just throw on a clean shirt or they don't rinse off or they don't wash their face and they're wondering why they're getting all sorts of skin issues well there's a lot of bacteria gyms a Lot of sweating people um there are a lot of bacteria on you a lot of bacteria on the equipment and yeah you can spray down the equipment and do these various things but it's a good idea to shower as soon as possible or to bathe rather as soon as possible wash your face after going to a gym for your

sake and for the sake of others now some rosacea is very stubborn meaning it does not go away even if somebody makes all the appropriate LIF style adjustments tries Any number of different Medical Treatments and by the way rosacea is a medical condition and in some cases people will get angomas um you know the accumulation of blood vessels near the surface of the skin that can be you know for them something they don't want so we could say unsightly but they just don't want it or in some cases they'll treat their rosacea and then they'll

get an accumulation of Broken Vessels near the surface of the skin this is pretty Common for people that experience rosacea and treat rosacea for these people there is a treatment it has to be done in a dermatologist office called pulse die laser where they use a laser of a particular wavelength that can penetrate excuse me The Superficial layers of the skin and now you know how different wavelengths of light can penetrate to different depths within skin and destroy the blood vessels or the broken blood vessels that then call In immune system cells to clear out

the destroyed endothelial cells and other stuff around it and take it away get rid of those blood vessels that sit beneath the surface let's talk about psoriasis so when I was researching this episode I asked the dermatologist is psoriasis related to yeast or overproduction no skin cells and what they told me was really interesting they said for more than 80 years within the dermatologic community it was thought that psoriasis Was just an overproduction of skin cells but it wasn't really known what the source was and it turns out that now almost all the derms at

least the ones I spoke to said that it has something to do either directly or at least powerfully and indirectly with the immune system so what can be done to treat psoriasis you can probably guess things that reduce the overall level of activation in the immune system not so much that you become susceptible to Infections because that's not good but you treat this like any other autoimmune condition there are now drugs these are prescription drugs that directly Target the inter lucans the components of the immune system that are directly involved in psoriasis such as interlukin

17 and interlukin 23 and I'm told that these drugs are very effective in the treatment of psoriasis so that's very reassuring you know I know um especially in communities online that are focused More on behavioral tools and nutrition based tools or supplementation based tools of which I am right we focus on those but as you probably noticed in this and other episodes of The hubman Lab podcast we also talk about prescription drugs that have proven to be very effective in certain conditions so it's very reassuring to hear that there are excellent prescription drugs that can

Target the specific inter lucans that are Overactivated in psoriasis because psoriasis is now known as an overactivation of the immune system and a kind of uh turning of the body on itself if you will to create this itchy scaly uncomfortable and in some cases unsightly uh overproduction of skin cells at the scalp and elsewhere Okay so we've covered a lot of topics thus far we've talked about skin biology we talked about various skin conditions that are very common such as acne Psoriasis and so forth we talked about ways to increase the youthfulness or the appearance

of youthfulness in skin that are based on data some that are a bit more experimental and we talked about even some laser procedures and phototherapy things of that sort and at the same time I acknowledge that there are many topics and conditions related to skin health and skin care that we did not talk about we didn't talk about Eczema we didn't Talk about Botox we didn't talk about an enormous number of topics that I know are of interest and relevant to many of you so as a consequence the plan is to host various expert guests

both dermatologists expert in particular areas as well as yes a cosmetic surgeon who believe it or not does not like to cut but rather likes to use fairly non-invasive procedures that touch on some of these very same mechanisms yes injections of certain things things that Operate at the surface level of the skin and sometimes surgical procedures that you know I know when people hear cosmetic surgery they think oh people just trying to improve the youthfulness of their look or something of that sort but you know that also relate to certain serious skin conditions for which

surgery and non-surgical approaches can assist in so the point is that any discussion about skin health and Skin Care is going to be an ongoing Discussion one that I do plan to continue on this podcast in the form of expert guest episodes maybe even another solo episode we've occasionally done so-called toolkit episodes where we summarize some of the main points of previous solo episodes and that arrive with guest episodes and that reflect the latest knowledge that gets published in between episodes I do plan to cover this topic in more detail going forward meanwhile I like

to think that what I've Covered today provides at at least an introduction to the biology of skin and an understanding about the various things that we all can and should do for our skin health and appearance as well as ways to attack certain pain points related to certain skin conditions that come from expert sources from excellent literature that has been established over many many decades and I personally find this organ that we call skin to be infinitely fascinating not just by Virtue of what it does but by virtue of all the different organ and tissue

systems that it interacts within our body and by virtue of the fact that our skin is this incredible living organ on the outside of our body that tells us oh so very much about how we and others are doing in terms of our immediate and potentially our long-term Health if you're learning from Andor enjoying this podcast please subscribe to our YouTube Channel please also subscribe to the Podcast on both Spotify and apple that's a terrific zero cost way to support us and on both Spotify and apple you can leave us up to a five-star review

please also check out the sponsors mentioned at the beginning and throughout today's episode that's the best way to support this podcast if you have questions for me or comments about the podcast or topics or guests you'd like me to consider for the huberman Lab podcast please put those in the comment section On YouTube I do read all the comments for those of you that haven't heard I have a new book coming out it's my very first book it's entitled protocols an operating manual for the human body this is a book that I've been working on

for more than 5 years and that's based on more than 30 years of research and experience and it covers protocols for everything from sleep to exercise to Stress Control protocols related to focus and motivation and of course I Provide the scientific substantiation for the protocols that are included the book is now available by pre-sale at protocols book.com there you can find links to various venders you can pick the one that you like best again the book is called protocols an operating manual for the human body if you're not already following me on social media I

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