In this episode 64 protocols
▶ 13:26 Stress Reduction Techniques Behaviors “It also speaks to the value of having some immediate and long-term stress reduction techniques just as a sort of first principle of taking care of one's skin.” ▷ 17:21 Avoid Nicotine Behaviors “So if you want to keep your skin healthy, if you want to look younger, I would refrain from nicotine use.” ▷ 22:41 Fermented Alcohols Like Kombucha Diet “There are some alcohol products like kombucha that has a higher alcohol concentration that's healthy for your gut. Then there's hard alcohols with a higher concentration that act as anesthetics and act as gut paralytics.” ▷ 23:45 Limit High-Percentage Alcohol Diet “So generally speaking, the higher the concentration, the greater the problems. The higher the percentage of alcohol, the greater the problems.” ▷ 24:56 Use Moisturizer Appropriate to Your Skin Type Behaviors “So that's another common misconception that I see in that thinking drinking a lot of water will, or drinking a lot of fluids will directly affect the hydration status of their skin.” ▷ 31:31 Avoid High-Salt Meals Before Bed Diet “So if you've had a heavy meal the night before, something that has a high salt content, you're going to retain a little bit more water because of that solute shift. You may notice your eyes are puffier in the morning.” ▷ 34:58 Avoid Over-Cleansing Behaviors “What people tend to do is over-cleanse... And that becomes really problematic because it sets up for organisms to take seed when they shouldn't be there.” ▷ 35:14 Use Mild Fragrance-Free Cleanser Behaviors “The first thing you want in terms of a cleanser, something that's mild fragrance-free and has been tested to be hypoallergenic or non-comedogenic.” ▷ 37:45 Adjust Cleansing Frequency to Skin Type Behaviors “The amount that you need to cleanse is based on how oily or sebaceous your skin is. The older you get, you may not need to cleanse as much.” ▷ 40:33 Wash Off Sweat After Workouts Behaviors “Generally, if you work out, if you let sweat dry on your skin, it causes several problems... So generally, if you work out, try to wash those things off.” ▷ 44:06 Use Anti-Dandruff Shampoos for Flaky Scalp Behaviors “And so we treat it by one, lowering the amount of that yeast that's living. And that's usually with shampoos that are prescription or over the counter. Things like zinc or ketoconazole shampoos are very common things.” ▷ 44:45 Use Topicals That Suppress Scalp Immune Activity Behaviors “And the way we treat that is just topicals or certain medications that suppress the skin's immune system or immune activity.” ▷ 54:55 Get Sun Exposure Without Burning Behaviors “So absolutely, I think you should be out in the sun. I don't think you should burn. And I don't think you should be out long enough where your skin starts to turn red.” ▷ 1:03:00 Hat Tools “In fact, physical barriers like shade, clothing, hats have been shown to be more effective than topical sunscreens for several reasons.” ▷ 1:03:00 Protective Clothing Tools “In fact, physical barriers like shade, clothing, hats have been shown to be more effective than topical sunscreens for several reasons.” ▷ 1:03:00 Shade Tools “In fact, physical barriers like shade, clothing, hats have been shown to be more effective than topical sunscreens for several reasons.” ▷ 1:04:00 Sun Powder Supplements “For example, I myself take a product called sun powder that provides an internal sun shield and allows me to be in the sun longer without the need to reapply or if I can't reapply.” ▷ 1:14:16 Use Sun Protection Behaviors “So things that you want to do, obviously, don't let your skin turn red. Take some sort of, some form of barrier protection, whether it's a sunscreen, a supplement like polypodium, something that protects your skin from the inside out.” ▷ 1:16:00 Use Mineral Broad-Spectrum Sunscreen SPF 30+ Behaviors “In my personal practice and for my family, I tend to only recommend minerals, zinc or zinc and titanium sunscreens for several reasons.” ▷ 1:21:12 Polypodium Supplements “Polypodium is a fern from the Amazon rainforest... a lot of studies were done on this fern in the last 5, 10 years that showed it increases your skin's minimal erythema dose, the amount of redness your skin gets from UV exposure... It's taken or ingested orally.” ▷ 1:27:47 Apply a Shot-Glass Amount of Sunscreen to Sun-Exposed Skin Behaviors “Generally, it's an entire shot glass worth of the product on sun exposed skin.” ▷ 1:34:50 High-Protein Anti-Inflammatory Diet Diet “So if you're going to pick one simple diet for optimal skin health, it's a high-protein anti-inflammatory diet.” ▷ 1:35:49 Animal-Sourced Protein Diet “So absolutely high protein, a complete protein. When I say complete protein, it tends to be animal-based products, eggs, meat, chicken, fish. less so plant proteins just because of bioavailability and complete amino acid profiles.” ▷ 1:41:48 Bone Broth Diet “Aside from that, I think natural sources are better. So my wife cooks a lot at home, bone broth, beef bone broth, chicken bone broth, a lot of animal meats.” ▷ 1:42:10 Avoid Sugar Binges Diet “I know that if I go on a sugar binge, in a few days I'm breaking out. It's like clockwork for me.” ▷ 1:42:27 Omega-3 Fatty Acids Supplements “Yes, there is some evidence that omega-3 supplementation... tend to be anti-inflammatory. So there's an improvement in skin health because of that. One thing we do see is they thin the blood. So people tend to bruise a little bit more.” ▷ 1:45:04 Prescription-Strength Retinoids Supplements “So I recommend every single person to be on a prescription strength retinoid, which is different than over-the-counter retinol... Usually topicals is all you need.” ▷ 1:47:30 Get a Prescription Retinoid Instead of OTC Retinol Behaviors “In my opinion, if you want a retinoid, get a prescription for it. The over-the-counter stuff is not very effective, if at all.” ▷ 1:51:12 Laser Resurfacing Behaviors “There are a few lasers that have been shown to make these dramatic differences. So if you're interested, I mean, see an expert.” ▷ 1:53:00 Fraxel Tools “A large Harvard study just came out that showed that non-ablative fractionated laser resurfacing, particularly with a device called Fraxel, actually cuts your skin cancer risk by 20%.” ▷ 1:57:08 Red Light Therapy Behaviors “I think they're very effective. I think they work great... there's a lot of evidence that shows that red light therapy improves vascular flow in the skin. We use it for things like hair restoration, post-procedure recovery, improvement in skin health after UV damage.” ▷ 1:59:38 Red Light Therapy Panels Tools “The panels tend to be much higher in energy, much more effective. And most of the studies have looked at the big wall panels.” ▷ 1:59:50 Red and Blue Light Combination Therapy Behaviors “We do see some improvement when red and blue is used together, mostly for acne-prone skin because blue light alone has some antimicrobial properties.” ▷ 2:01:22 Phototherapy Unit Tools “I have a phototherapy unit in my practice in which we use narrow band ultraviolet B light to treat conditions like psoriasis, to treat conditions like vitiligo.” ▷ 2:07:05 Treat Mild Psoriasis With Topicals and Scale-Reducing Agents Behaviors “Generally speaking, the most common things that we treat mild psoriasis with is creams and lotions, moisturizers, sometimes low-potency topical steroids or high-potency topical steroids, and then things like caratolytics, like salicylic acid that take that excess scale off.” ▷ 2:07:31 Weight Loss for Psoriasis Behaviors “And we also know that weight loss plays a very big role in improving the appearance of psoriasis.” ▷ 2:07:38 Anti-Inflammatory Diet for Psoriasis Diet “So as we lose weight, as there's improvement in insulin resistance, and as we transition diets and lifestyles from inflammatory to anti-inflammatory, psoriasis tends to clear without any intervention needed.” ▷ 2:08:20 UV Phototherapy for Psoriasis Behaviors “Also, interestingly, one of the earliest conditions in which phototherapy was used is psoriasis. We know that when we shine UV light on the skin, that it suppresses the skin's immune system and clears psoriasis.” ▷ 2:11:23 Use Immune-Suppressing Topicals for Vitiligo Behaviors “The cornerstone in treatment has always been you know some way to suppress the skin's immune response... So topical creams, topical steroids, et cetera, topical calcineurin inhibitors.” ▷ 2:11:45 Topical Calcineurin Inhibitors Supplements “So topical creams, topical steroids, et cetera, topical calcineurin inhibitors, which are non-steroidal anti-inflammatory medications.” ▷ 2:11:57 Excimer Laser Tools “We also use certain wavelengths of UV light to treat this, eczema laser at 308 nanometers, UVB, UVA.” ▷ 2:11:57 Use UV Light Therapy for Vitiligo Behaviors “We also use certain wavelengths of UV light to treat this, eczema laser at 308 nanometers, UVB, UVA.” ▷ 2:12:02 JAK Inhibitors Supplements “And then the renaissance in vitiligo has happened in the last three or four years with the identification of JAK inhibitors... So new creams and actually oral medications have come out for patients who have very refractory vitiligo.” ▷ 2:17:16 Treat Acne by Targeting Sebum, Bacteria, and Inflammation Behaviors “So in treating acne, you got to treat all three components to get really effectively clear skin. Somehow reduce the sebum, get rid of the bacteria, and calm the immune system down.” ▷ 2:18:33 Avoid Sugary Processed Foods for Acne Diet “So we know that high glycemic index foods will make acne worse. And almost every study that we've looked at in sugary processed foods will flare your acne.” ▷ 2:19:02 Avoid Nonfat or Skim Dairy for Acne Diet “What we really see when we looked at a really cool study that was done out of Penn State is that it's not so much whole fat dairy products, but skim and nonfat dairy products that can make your acne flare.” ▷ 2:21:43 Avoid Spicy Foods and Hot Beverages if You Have Rosacea Diet “But things that trigger the redness include UV light because of vasodilation, spicy foods, hot beverages, emotions, life stressors, all the things that make you flush.” ▷ 2:21:43 Avoid Rosacea Triggers Behaviors “But things that trigger the redness include UV light because of vasodilation, spicy foods, hot beverages, emotions, life stressors, all the things that make you flush.” ▷ 2:22:28 Laser Treatment for Rosacea Redness Behaviors “When patients come to see me for redness or any dermatologist for redness, generally there's a discussion about laser destruction of those blood vessels.” ▷ 2:22:38 Oral Medications for Rosacea Breakouts Supplements “When we talk about breakouts or pimple form of rosacea, we have excellent medications in terms of both creams and oral medications that suppress both the bacterial and mite growth as well as the immune response in the skin.” ▷ 2:22:38 Use Creams for Rosacea Breakouts Behaviors “When we talk about breakouts or pimple form of rosacea, we have excellent medications in terms of both creams and oral medications that suppress both the bacterial and mite growth as well as the immune response in the skin.” ▷ 2:24:23 Moisturize Aggressively for Eczema Behaviors “Why dermatologists make a big stink about moisturize, moisturize, moisturize for eczema is to seal that barrier with a moisturizer because we're basically putting the mortar back in between the bricks.” ▷ 2:24:58 Avoid Fragrances and Preservatives if You Have Eczema Behaviors “Using things like we talked about earlier, you know, fragrance-free cleansers, fragrance-free detergents, fragrance-free skincare products, non-preservative-based skincare products will mitigate the environmental triggers.” ▷ 2:25:18 Topical Steroids for Eczema Behaviors “Most commonly it's topical medications like topical steroids that dampen the immune system in the skin.” ▷ 2:27:00 Avoid Popping Pimples Behaviors “So if you're going to do it, I don't recommend it, but if you're going to do it... But again, if you listen to one thing, don't do it.” ▷ 2:28:15 Care for a Popped Pimple Gently Behaviors “So we just say, if it pops on its own, leave it alone. They want to put a little ointment on there if you have a sore, but otherwise ignore it.” ▷ 2:28:47 Use Topical Corticosteroid Only Short-Term for an Emergency Pimple Behaviors “So exactly like we talked about, topical corticosteroids and to a greater extent, injectable intralesional corticosteroids suppress the immune response temporarily. So you can use them cautiously if you have an event within the next day or two.” ▷ 2:29:54 Intralesional Corticosteroid Injection for Emergency Acne Supplements “If it's going to be done, it should be done by a dermatologist who knows what they're doing. Low concentrations, usually bottom half of the face, can be effective in getting rid of a really bad pimple that needs to be gone immediately.” ▷ 2:33:06 Get Family History of Skin Cancer Behaviors “First and foremost, the thing that you want to look for in terms of skin cancer risk and predisposition is look at family history. Your family history and your genetics plays the largest role in predisposition for skin cancer development.” ▷ 2:33:32 Get an Annual Full-Body Skin Exam Behaviors “Generally, we recommend an annual skin exam by a good reputable board certified dermatologist. And that includes every square inch of your skin, including your hair, between your toes, in the genital area.” ▷ 2:35:07 AI Mole-Tracking Software Tools “There are tools that can be utilized, including whole body photography, mole mapping, and some new AI-based softwares that basically track the moles and look for changes as you feed the software more and more pictures from the patients.” ▷ 2:35:07 Mole Mapping Tools “There are tools that can be utilized, including whole body photography, mole mapping, and some new AI-based softwares that basically track the moles and look for changes.” ▷ 2:35:07 Whole Body Photography Tools “There are tools that can be utilized, including whole body photography, mole mapping, and some new AI-based softwares that basically track the moles and look for changes.” ▷ 2:37:26 HPV Vaccine Supplements “I recommend anybody who is either sexually active or anybody who, you know, in population, literally anyone should get vaccinated. The new guidelines have extended the age up until, I think, late 40s for both men and women.”