In this episode 72 protocols
▶ 12:30 Support the Skin Microbiome With Appropriate Cleansing Behaviors “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.” ▷ 20:58 Avoid Excessive Sun Exposure Behaviors “Every single dermatologist 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.” ▷ 20:58 Get Some Sun Exposure Behaviors “Every single dermatologist 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.” ▷ 22:01 Use Physical Sun Barriers Behaviors “A physical barrier, a shirt, a hat, a jacket, a physical barrier can provide, in some cases, very good protection from the sun.” ▷ 25:32 Know Your Family Skin Cancer Risk Behaviors “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.” ▷ 26:06 Get Morning Sunlight Exposure Behaviors “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.” ▷ 27:12 Check the UV Index Behaviors “You should not rely on just that subjective feel. You should look up the UV index.” ▷ 32:23 Vitamin D Supplements “Many people nowadays supplement with vitamin D, anywhere from 1,000 IUs to 5,000 IUs. There are folks out there who perhaps even take 10,000 IUs. Seems a bit high for most people... if you're going to supplement with vitamin D to probably start at the lower end of supplementation, like 1,000 to 3,000 IU, maybe 5,000 IU. Best would be to measure your vitamin D levels.” ▷ 33:03 Measure Vitamin D Levels Behaviors “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.” ▷ 41:48 Avoid Chemical-Based Sunscreens When Possible Behaviors “It is advised that on children younger than six months of age, you do not use chemical based sunscreens.” ▷ 43:17 Use Mineral-Based Sunscreen Behaviors “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.” ▷ 50:40 Monitor Persistent Skin Lesions Behaviors “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.” ▷ 51:03 Annual Dermatologist Skin Check Behaviors “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.” ▷ 52:27 Laser Resurfacing Tools “There's a growing trend now among dermatologists to suggest laser resurfacing of skin... the dermatologist that I spoke to who's an expert in derm oncology... said that laser resurfacing can cause a 30% reduction in skin cancers because of this ability to rejuvenate that epidermal layer.” ▷ 1:00:35 Get Late-Day Sunlight Exposure Behaviors “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... especially sun exposure to the eyes, is powerfully modulating your circadian rhythm to elevate daytime mood focus and alertness and improve sleep.” ▷ 1:09:13 Hydrolyzed Collagen Supplements “When people supplement with anywhere from five to 15 grams, okay, grams, of hydrolyzed collagen per day, in particular in combination with vitamin C... one can observe... some visible improvements in skin composition... The dermatologist that I spoke to said... you want to aim for anywhere from 15 grams to 30 grams of collagen peptides per day.” ▷ 1:10:07 Eat Collagen-Rich Foods Diet “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.” ▷ 1:11:32 Vitamin C Supplements “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 oftentimes they already include that 500 to 1,000 milligrams of vitamin C.” ▷ 1:20:20 Avoid Excessive Copper Supplementation Behaviors “I wouldn't run out and start supplementing with excessive amounts of copper. Please don't do that.” ▷ 1:20:23 Ensure Adequate Copper Intake From Diet Diet “Please don't do that. But you want to make sure that you're getting sufficient amounts of copper from your diet.” ▷ 1:21:17 Avoid Highly Processed Foods Diet “You want to avoid if you can... 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.” ▷ 1:22:03 Niacinamide Supplements “They mentioned supplementing with niacinamide... when taken at twice per day, at a dosage of 500 milligrams per dose for a total of one gram or 1,000 milligrams per day... but that the supplementation has to be carried out for three to six months or more before that effect is noticed.” ▷ 1:25:04 Topical Niacinamide Supplements “You also have the option of using any number of different topical niacinamide ointments or serums that exist out there... the niacinamide needs to be present at at least a two and as high as 10% concentration within those ointments or serums.” ▷ 1:25:26 Hyaluronic Acid Supplements “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... supplementation with hyaluronic acid or ointments or serums that contain hyaluronic acid and niacinamide are pretty common out there.” ▷ 1:26:53 Tretinoin (Retin-A) Supplements “Trentinoin is the common name for it, although some of you may know it as Retin-A... women who are pregnant or breastfeeding should avoid taking these products because it can seriously disrupt the development of the fetus.” ▷ 1:27:26 Avoid Retinoids During Pregnancy or Breastfeeding Behaviors “Women who are pregnant or breastfeeding should avoid taking these products because it can seriously disrupt the development of the fetus.” ▷ 1:31:43 Retinoid Ester Topicals Supplements “They've started using, and are frankly quite confident in, the use of retinoid esters that can be applied to the surface of the skin. These things are available not by prescription.” ▷ 1:37:35 Red Light Therapy Device Tools “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 two feet from the light source... done for anywhere from 10 to 15 minutes, five to seven days per week on a consistent basis, does seem on average to lead to improvements in the youthfulness appearance of skin.” ▷ 1:39:18 Phototherapy Behaviors “There is now substantial evidence for the use of phototherapy for improving the quality of skin, and in some cases for reducing the symptoms of acne, reducing the symptoms of psoriasis.” ▷ 1:42:41 Eat Mostly Non-Processed or Minimally Processed Foods Diet “We want to consume the vast majority of our foods from non-processed or minimally processed sources, so-called whole foods.” ▷ 1:43:42 Follow a Low-Inflammatory Diet Diet “It's very clear that diets that are of the so-called low inflammatory type that don't spark inflammation... these would be things that sometimes are referred to as the Mediterranean diet or a paleo-like diet.” ▷ 1:45:29 Consume Omega-3-Rich Foods Diet “She also mentions various sources of omega fatty acids... It's like walnuts, flax, fatty fish.” ▷ 1:45:41 Omega-3 Fatty Acids Supplements “I personally am a big believer in supplementing with liquid form fish oil. That's what I do... So I use a liquid form fish oil or capsules.” ▷ 1:46:06 Dark Leafy Greens Diet “It's also suggested that we eat a lot of leafy greens, so dark leafy greens.” ▷ 1:46:15 Folic Acid Diet “She highly recommends people get enough folic acid for the role that folic acid plays in DNA synthesis and repair of skin cells, among other cells, and cell proliferation.” ▷ 1:46:27 Eat Colored Fruits and Vegetables Diet “And of course, we should get our colored fruits and veggies, so our oranges, our strawberries. The reds and oranges are critical out there.” ▷ 1:46:57 Get Vitamin A From Food Diet “She appropriately cautions against supplementing with vitamin A because as a fat-soluble vitamin, it's very easy to overdose vitamin A... She recommends rather getting enough vitamin A from things like oranges, carrots, sweet potatoes.” ▷ 1:46:57 Avoid Excess Vitamin A Supplementation Behaviors “She appropriately cautions against supplementing with vitamin A because as a fat-soluble vitamin, it's very easy to overdose vitamin A if one is supplementing with too much of it.” ▷ 1:47:09 Berries Diet “She recommends as much berry intake as is appropriate for someone and one can afford.” ▷ 1:47:18 Garlic Diet “Ingesting things like garlic, because garlic has sulfur, which is key for collagen synthesis and repair.” ▷ 1:49:41 Avoid Foods Excessively High in Sugar or Sugar Combined With Fat Diet “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.” ▷ 1:51:49 Avoid Fried Foods Diet “That myth that they told us when we were teenagers, that eating a lot of fried food would make you break out, would make your skin worse? Guess what? It's true.” ▷ 1:52:32 Eat Sufficient Fiber Diet “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.” ▷ 1:52:48 Eat Low-Sugar Fermented Foods Diet “As well as ingestion of low sugar fermented foods... These low sugar fermented foods are powerful enhancers of the gut microbiome... So I highly recommend people have anywhere from one to four servings of low sugar fermented foods, per day.” ▷ 1:53:13 Improve Gut Microbiome Health Behaviors “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.” ▷ 1:53:54 Probiotic Supplements Supplements “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.” ▷ 1:54:34 Get Great Sleep Behaviors “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.” ▷ 1:55:08 Avoid Alcohol Behaviors “Alcohol is going to exacerbate most skin issues. This is just clear from the literature.” ▷ 1:55:46 Drink Plenty of Water Behaviors “Drink plenty of water. This sounds like such basic advice, but proper hydration is key.” ▷ 1:55:52 Get Enough Electrolytes Diet “Get enough water and electrolytes. It absolutely will impact your inflammation levels by reducing them. It absolutely will impact your skin health and appearance in a positive way.” ▷ 1:56:09 Avoid Nicotine Behaviors “The other one is smoking and nicotine from non sources So it very clear that smoking vaping dipping snuffing is bad for skin appearance and health Bad bad bad Every dermatologist said this” ▷ 1:57:16 Physiological Sigh Behaviors “We have a master stress episode that talks about real-time tools that you can use, like the physiological sigh... It's the fastest way that I'm aware of to reduce one's levels of stress... physiological side takes about 10 to 15 seconds.” ▷ 1:57:33 NSDR Behaviors “There are also things you can do... non-sleep deep rest... Non-sleep deep breast, AKA yoga nidra, sometimes called, takes anywhere from 10 to 20 minutes per day.” ▷ 1:57:33 Meditation Behaviors “There are also things you can do, and we're all aware of what they are, proper sleep, meditation, non-sleep deep rest.” ▷ 1:58:32 Control Stress Behaviors “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.” ▷ 2:02:12 Get Quality Blood Tests for Androgen Levels Behaviors “Getting a quality blood test, looking at androgen levels over time can be very beneficial for both males and females.” ▷ 2:03:27 Avoid High Glycemic Load Diets Diet “Having a diet that has a high glycemic load or evokes a large insulin response can be problematic.” ▷ 2:03:41 Use Portion Control Behaviors “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.” ▷ 2:04:16 Intermittent Fasting Behaviors “Things like intermittent fasting could be useful... and here I don't necessarily think young people, especially people going through puberty should do this because they're growing, they need nutrients.” ▷ 2:05:12 Reduce Whey and Dairy Intake if Acne Is an Issue Diet “It does appear that people that over consume whey... can run into issues... 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.” ▷ 2:06:04 Prefer Full-Fat Dairy Over Low-Fat or Nonfat Dairy If Using Dairy Diet “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 nonfat milk or nonfat dairy or low fat dairy, and their acne will actually get worse.” ▷ 2:06:29 Experiment With Eliminating Dairy Behaviors “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.” ▷ 2:08:55 Salicylic Acid Supplements “There are also a lot of products out there that contain what's called salicylic acid... It's very important, very, very important that if you're going to use these products that you do it on clean skin.” ▷ 2:10:13 Corticosterone Cream Supplements “Sometimes if people get an acne pimple... the use of a little bit of corticosterone cream put on there can reduce the redness or swelling.” ▷ 2:10:25 Do Not Pop Pimples Behaviors “The dermatologists tell me you should absolutely not pop your pimples... when you pop those pimples... you can get an indentation scar that is permanent.” ▷ 2:11:58 Dermatologist Corticosteroid Injection for Severe Pimple Behaviors “If it really bad and you have some big important event like you getting married tomorrow... then you can potentially go to the dermatologist and get it injected with a corticosteroid to reduce the redness in a more potent way.” ▷ 2:16:03 Use Moisturizer Behaviors “You should use some sort of moisturizer to help lock in the moisture within your skin.” ▷ 2:17:37 Licorice Root Supplements “There's also been some evidence that things like licorice root can be a benefit, okay? These things are typically found as a topical ointment or in a topical ointment.” ▷ 2:18:11 Avoid Spicy or Excessively Hot Foods for Rosacea Diet “People who have rosacea I will often try to avoid hot peppers. So spicy foods of any kind.” ▷ 2:19:21 Shower Soon After Gym Workouts Behaviors “After you work out at a gym... it is a good idea to take a shower and cleanse with a gentle cleanser as soon as possible.” ▷ 2:20:43 Pulse Dye Laser Tools “For these people, there is a treatment, it has to be done in a dermatologist's office called PulseDi laser, where they use a laser of a particular wavelength... and destroy the blood vessels or the broken blood vessels that sit beneath the surface.” ▷ 2:21:59 Prescription Interleukin-Targeting Drugs for Psoriasis Supplements “There are now drugs, these are prescription drugs, that directly target the interleukins... such as interleukin 17 and interleukin 23. And I'm told that these drugs are very effective in the treatment of psoriasis.”