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Our skin is vital in reflecting the overall health of our body systems, including the immune system. The relationship between skin health and internal organ health is discussed, highlighting how skin reflects our well-being. Factors like sun exposure and its relation to skin cancers are explored, emphasizing the importance of understanding skin biology for health decisions.
The skin is described as a multi-layered organ, comprising the epidermis, dermis, and subcutaneous fat. The variations in skin thickness across different body parts impact its vulnerability to external factors like sunlight. The presence of blood vessels, nerve endings, and skin microbiome in different skin layers are crucial for understanding skin conditions and protection.
The impact of sun exposure on skin aging and the development of skin cancers is detailed. The discussion extends to the effectiveness and safety of sunscreens, emphasizing the distinction between mineral-based (zinc oxide, titanium dioxide) and chemical-based sunscreens. Recommendations for choosing safer sunscreen options are provided based on dermatological insights.
The importance of regular skin checks and early detection of skin abnormalities is highlighted to prevent skin cancers. The significance of monitoring changes in moles, lesions, and skin conditions, coupled with advanced preventive measures like laser resurfacing to reduce skin cancer risk, is underlined, reinforcing the need for proactive skin health management.
Regular skin checks by highly qualified dermatologists are crucial to detect and prevent skin cancers such as squamous cell carcinoma, which accounts for up to 4 million cases per year in the US. Early detection through annual check-ups, especially for those with genetic predispositions to skin cancer, is highly advised.
Proper hydration and electrolyte balance are essential for cognitive and physical performance. Element, an electrolyte drink containing sodium, magnesium, and potassium without sugar, is recommended for maintaining adequate hydration and electrolyte levels. Incorporating Element into daily routine, especially during physical activities and hot days, can ensure optimal hydration and electrolyte intake.
Studies suggest that moderate sun exposure can lead to longer life expectancy by enhancing vitamin D pathways, improving well-being, and boosting mood through the production of hormones like testosterone, estrogen, and endorphins. Adequate sun exposure, especially early and late in the day, can positively impact mental and physical health, potentially extending lifespan.
Ingesting collagen protein, whether through supplements or dietary sources like bone broth, can promote skin rejuvenation and improve collagen composition. Niacinamide supplementation, combined with vitamin C, can increase ceramide production and improve skin moisture and elasticity, leading to a more youthful skin appearance. Additionally, incorporating retinol and retinoid esters as prescribed treatments can stimulate collagen synthesis and enhance skin quality, especially in individuals in their twenties and above.
Highly processed foods, with advanced glycation end products, can lead to skin inflammation, worsening conditions like psoriasis and acne. Avoiding excessive sugar intake combined with fats helps reduce inflammatory responses in skin, preventing acne exacerbation. Consuming non-processed or minimally processed foods, high in vitamins and minerals, supports overall skin health.
Ingesting sufficient fiber and low sugar fermented foods enhances the gut microbiome, reducing overall inflammation in the body reflected in skin health. Consuming 1 to 4 servings of low sugar fermented foods daily or probiotic supplements can improve skin conditions like acne and psoriasis.
Managing stress through tools like the physiological sigh and deep rest can reduce stress hormones, positively impacting skin health. Getting adequate sleep, avoiding excess alcohol consumption, and staying hydrated can enhance skin appearance by reducing inflammation levels and promoting skin health.
In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.
I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.
I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.
I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.
This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
BetterHelp: https://betterhelp.com/huberman
ROKA: https://roka.com/huberman
LMNT: https://drinklmnt.com/huberman
00:00:00 Skin Health
00:02:59 Sponsors: Joovv, BetterHelp & ROKA
00:07:18 Skin Biology, Skin Layers
00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen
00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers
00:27:24 Sunburn & Skin Cancers
00:30:09 Sponsor: AG1
00:31:58 Vitamin D, Sun Exposure & Sunscreen
00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen
00:49:20 Skin Cancers, Moles, Laser Resurfacing
00:53:59 Sponsor: LMNT
00:55:34 Sun Exposure, Melanoma & Life Expectancy
01:03:13 Tool: Youthful Skin, Collagen & Vitamin C
01:12:55 Peptides, BPC-157, Copper
01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid
01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin
01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions
01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets
01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health
01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress
01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy
02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples
02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition
02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser
02:21:04 Psoriasis Treatment, Immune System & Prescriptions
02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
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