The Healthy Skin Show

Did you know that strenuous exercise, big meals, and even certain supplements can affect sleep quality? In part 2 of this sleep and skin series, my guest and I will discuss ways to improve your sleep quality, as well as things to avoid. (Spoiler alert: Staring at your phone before bed is doing you no favors!) THIS IS PART 2 OF A 3-PART INTERVIEW. CLICK HERE TO LISTEN TO PART 1. AND STAY TUNED FOR PART 3! My guest today is my colleague, Michelle Nilan, CNS. Michelle is a clinical nutritionist, yoga teacher, and ACSM-certified personal trainer. She is the associate clinical nutritionist in my private practice and has been working with me since June 2020! She has a master's in human nutrition from the University of Bridgeport and a bachelor's in philosophy from Humboldt State University. Through her work with me, Michelle has developed an extensive understanding of the complex relationship between the skin, gut, and overall health, and values being able to turn this into practical, actionable guidance to help others become well. She is additionally well-versed in metabolic conditions, insulin resistance and diabetes, and nutrition for high-risk pregnancies. Michelle also has a history of her own skin struggles with severe cystic acne, fungal acne, and tinea versicolor, as well as with managing thyroid, hormone, and autoimmunity issues, and knows all too well what it feels like to have significant life-impacting symptoms completely dismissed and be told by doctors that she’d “just have to live with it.” She is grateful for the opportunity to help others avoid the years of suffering she had to endure while trying to find and address the root causes on her own. Due to her work in philosophy, as well as her personal history of childhood trauma, she has a deep appreciation for the invisible mental and emotional suffering of skin and health issues that aren't obvious from the outside, and allows this to guide her approach of seeing a whole person rather than merely a collection of symptoms or a problem to fix. When she’s not working with clients, Michelle enjoys staying updated with the latest nutrition research, lifting weights, reading, going to museums, spending time in nature, drinking coffee while people-watching, and playing with her cat Daoshi. Join us for part 2 of a 3-part interview all about sleep and the skin. In this series, we'll be discussing circadian rhythm, sleep hygiene, why sleep is important, and so much more! You can find PART 1 HERE! Today, we'll focus on how to improve sleep hygiene and your sleep routine. Do you have any tips to help you fall asleep? Let me know in the comments! In this episode: How to protect circadian rhythm How routines can be incredibly beneficial for restful sleep Simple tips for improving sleep hygiene What to do about blue-light emitting devices Liquid melatonin vs. capsules How many sleep medications is Michelle currently on? Quotes “See sReady to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/

Sleep quality is an undervalued part of overall wellness. But it is SO important. Our sleep quality affects pretty much all aspects of our waking life, so learning how to improve it can be a game-changer. THIS IS PART 1 OF A 3-PART INTERVIEW. STAY TUNED FOR THE REST OF THE SERIES! My guest today is my colleague, Michelle Nilan, CNS. Michelle is a clinical nutritionist, yoga teacher, and ACSM-certified personal trainer. She is the associate clinical nutritionist in my private practice and has been working with me since June 2020! She has a master's in human nutrition from the University of Bridgeport and a bachelor's in philosophy from Humboldt State University. Through her work with me, Michelle has developed an extensive understanding of the complex relationship between the skin, gut, and overall health, and values being able to turn this into practical, actionable guidance to help others become well. She is additionally well-versed in metabolic conditions, insulin resistance and diabetes, and nutrition for high-risk pregnancies. Michelle also has a history of her own skin struggles with severe cystic acne, fungal acne, and tinea versicolor, as well as with managing thyroid, hormone, and autoimmunity issues, and knows all too well what it feels like to have significant life-impacting symptoms completely dismissed and be told by doctors that she’d “just have to live with it.” She is grateful for the opportunity to help others avoid the years of suffering she had to endure while trying to find and address the root causes on her own. Due to her work in philosophy, as well as her personal history of childhood trauma, she has a deep appreciation for the invisible mental and emotional suffering of skin and health issues that aren't obvious from the outside, and allows this to guide her approach of seeing a whole person rather than merely a collection of symptoms or a problem to fix. When she’s not working with clients, Michelle enjoys staying updated with the latest nutrition research, lifting weights, reading, going to museums, spending time in nature, drinking coffee while people-watching, and playing with her cat Daoshi. Join us for part 1 of a 3-part interview all about sleep and the skin. In this series, we'll be discussing circadian rhythm, sleep hygiene, why sleep is important, and so much more! Today, we'll focus on sleep quality. Do you try to practice good sleep hygiene? Let me know in the comments! In this episode: Why is sleep quality so important? What are some indications of good sleep quality? What can interfere with sleep quality? Why is mouth-breathing problematic? How does circadian rhythm impact liver detox abilities? Quotes “Sleep quality is where the restoration takes place. And that's why a lot of times, if someone uses a sleep medication to go to sleep or uses alcohol as a nightcap, you'll still wake up tired in the morning.” [2:02] “If you're waking up multiple times a night, that's a big indicator that you're not getting good sleep quality.” [5:53] Links Ready to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/

Have you tried a gluten-free diet for eczema, psoriasis, rosacea or some other type of chronic skin problem? Whether you noticed an improvement or not, you might wonder if it’s worthwhile to continue avoiding gluten… And if so, for how long? I want to share with you my thoughts based on research as well as my clinical experience as to why I recommend to clients to avoid gluten. AND why I don’t really care about whether it’s an actual food trigger that flares your rashes. Gluten is a much bigger problem for chronic skin issues than it simply being a potential “food sensitivity”. No matter what you decide, I hope that this different perspective on gluten and skin rashes helps you decide for yourself whether to stay gluten-free or not! In this episode: Why I ask my clients to remove gluten (even if it’s not a food trigger + skin issues don’t improve) Research connecting gluten to eczema, psoriasis + rosacea Gluten’s distinct role in increasing leaky gut Do you have to avoid gluten forever if you have skin rashes? Quotes: One study found that women with rosacea had “twice the odds of having type 1 diabetes, celiac disease, multiple sclerosis or Rheumatoid Arthritis.” Gluten increases leaky gut every time it’s consumed whether you are sensitive to gluten, have celiac or are non-reactive.Ready to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/

Hidradenitis suppurativa (HS) is a progressive, underdiagnosed, possibly devastating condition. My guest today will discuss some possible ways to find relief. My guest today, Dr. Daveluy, is an associate professor and program director at Wayne State University in Detroit, Michigan. He holds special interests in teledermatology, noninvasive skin imaging, skin of color, integrative dermatology, and complex medical dermatology, including hidradenitis suppurativa (HS). Dr. Daveluy serves on the board of the Hidradenitis Suppurativa Foundation. He serves on the editorial board for the JAAD and is building a growing body of publications of his own. Join us as we discuss how yeast and zinc can play a role in hidradenitis suppurativa (HS). We also talk about whether or not laser hair removal might be helpful. Do you struggle with HS? Let me know in the comments! In this episode: Does hidradenitis suppurativa (HS) progress? Yeast and HS - should you try a yeast-free diet? Diseases associated with HS How zinc could be helpful (RESEARCH) Antibiotics for HS Laser hair removal + HS Quotes “For the majority of patients, it does progress. Once in a while, there are some people where it doesn't really get past Stage 1. But even in Stage 1, you're still having these recurrent boils in your armpit, and your groin, under the breasts, and the buttocks.” [1:41] “We've done a lot of studies to see what other diseases are associated with HS, and unfortunately, there's quite a long list.” [8:13] Links Follow Dr. Daveluy on Instagram | Twitter HS Foundation website Healthy Skin Show ep. 152: Hidradenitis Suppurativa: An Integrative Approach w/ Dr. Hadar Lev-Tov Healthy Skin Show ep. 103: Hidradenitis Suppurativa: The Tip That Stopped My FlaresReady to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/

Have you ever wondered if biologic drugs are bad for you? It’s a question that I frequently answer on my Instagram profile, but I also find that clients share similar concerns. So I figured that I’d take this moment to explain my feelings on biologic drugs which is not a black + white answer. It is complicated and it’s also highly personal for every single person considering this route. I hope that my approach is helpful on your journey so that you can ultimately decide what is best for you. In this episode: My non-medical practitioner opinion about whether biologic drugs are bad for you My personal belief system about informed consent (and where it came from) A simple analogy to understand how biologic drugs work Do biologic drugs cure your condition? Suggested steps before agreeing to a biologic (or any other type of serious medication) Can you still do root cause work if you’re taking a biologic? Quotes: There’s too much shaming and fear-mongering that can make it difficult for you to advocate for and trust in the decisions that you make. My opinion about how using or not using medication was instilled in me by my father who was a very staunch advocate for informed consent.Ready to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/

Have you ever heard of MBSR (Mindfulness-Based Stress Reduction)? My guest today is going to tell us all about it, as well as research into why a mindfulness practice could be beneficial for those with chronic skin issues (such as eczema, psoriasis, and alopecia areata). Jessica completed her BSc at York University in Toronto, ON and has completed her Doctor of Naturopathy degree from the Canadian College of Naturopathic Medicine. Her passion for integrative medicine and research led her to a postdoc position at UC Davis’ Department of Dermatology and now more recently, to work with Integrative Skin Science and Research. Her research interests include nutrition, the microbiome, mindfulness, and quality of life in various dermatological conditions. Join us as we discuss research surrounding the benefits of mindfulness for chronic skin rashes. Do you have a regular stress reduction and mindfulness practice? Let me know in the comments! In this episode: Can our state of mind affect our skin? What do the terms "itch intensity" and "itch catastrophizing" mean? Can a mindfulness practice help people with alopecia areata? What is MBSR (Mindfulness Based Stress Reduction)? Quotes “You can think of mindfulness as the practice of paying attention on purpose to the present moment without judgment.” [5:40] “Itch catastrophization could be thoughts along the lines of this itch is only going to continue to get worse and worse and it's never going to go away. And so seeing maybe the extremes of the negatives and the anticipation of it becoming gradually worse. And itch intensity is more so about the physical sensation of it really increasing and how you feel the itch.” [7:51] Links Follow Jessica on Instagram Articles highlighted in this episode: Alopecia - Gallo R, Chiorri C, Gasparini G, Signori A, Burroni A, Parodi A. Can mindfulness-based interventions improve the quality of life of patients with moderate/severe alopecia areata? A prospective pilot study. J Am Acad Dermatol. 2017;76(4):757-759. doi:10.10Ready to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/

I have to be honest – lanolin can be a real pain for anyone who’s allergic to it. If you’ve never heard of lanolin and you’re struggling with mystery “contact” dermatitis, it could be worthwhile asking your dermatologist or allergist to do a patch test. While lanolin allergies aren’t that common, they are tricky to navigate since lanolin is not required to be labeled and can hide quite sneakily in products you probably take daily (and would never suspect). Since I’m all about helping people connect the dots, this seems like the perfect opportunity to discuss lanolin and its connection with vitamin D. I know you’ll find this fascinating, so get ready to do a quick dive into lanolin – a commonly used ingredient used in popular skincare products and daily supplements. In this episode: What is lanolin (and where does it come from)? How would you find out if you are allergic to it? Where it is found in skincare Lanolin + vitamin D issue Other names for lanolin Extensive (but not complete) list of products containing lanolin Quotes: Research shows an increase in sensitization between 2004 and 2015 with data from 2019 showing that a lanolin allergy impacted up to 1.2% of those in the test group. Lanolin isn’t a required allergen to be listed on labels which is why it hides in so many products!Ready to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/

The Mediterranean Diet is one of the world's healthiest ways of eating, and for good reason! There's a large body of research touting its benefits which is why I think it's a great place to start from if you're looking to make smart shifts in your diet for the benefit of your skin. This does not mean that other traditional cuisines aren't as good for your skin, by the way. After careful consideration, it seems like a great place to start if you're looking to make changes that could be gradual rather than some sort of change that many find unsustainable. While it focuses heavily on plant-based foods with lots of healthy fats, it also balances everything with lean sources of protein -- which you must recall, protein intake is crucial to helping your skin and your health! If you're not sure where to start, my guest today is an absolute expert to help inspire you to try some new recipes and encourage you to get back in the kitchen to start cooking! Suzy Karadsheh is the founder of TheMediterraneanDish.com, the leading site for modern Mediterranean cooking and lifestyle. She has been featured on ACCESS, Barron’s, Today, HuffPost, as well as Good Housekeeping, Well and Good, Food Network’s Delish, Shape, Pure Wow, The Kitchn, and more. Suzy was born and raised by the shores of the Mediterranean in Port Said, Egypt, and now and lives in Atlanta, Georgia, with her husband, their two daughters, and dog Max. . Join us as we discuss the basics of the Mediterranean Diet, and some practical tips for incorporating it. Has changing the way you eat helped your skin? Let me know in the comments! In this episode: What is the Mediterranean Diet? How to get started eating the Mediterranean way How to choose extra virgin olive oil What is za'atar? Tips for making fresh parsley last longer in the fridge Quotes “We eat more of the vegetables, fruits, legumes, grains. We focus a lot on healthy fats. So my fat of choice to cook with is extra virgin olive oil. We do more fish than most other cultures do.” [2:46] “Eat with the season, use whole foods and above all, share.” [8:30] Links Find Suzy online Check out Suzy's FREE Mediterranean Diet Meal Plan Italian Sausage and Lentils with Fennel Mediterranean Spinach Stew with Chickpeas Homemade Basil Pesto More Mediterranean Diet resources Follow Suzy on Ready to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/

If you’re one of those people who can’t stick to changes that you want to make to help your skin, this episode is for you! One of the biggest reasons people fail at making changes is that habits that you already have are VERY strong. Motivation simply isn’t a good driver for habit change (because that’s actually what you want to do). Your skin needs you as a partner on this journey called life, so becoming skilled at changing routines and taking actions that support your skin are huge! So let’s talk about how you can start to make changes that will actually stick without feeling like it’s such a hard uphill battle to “stay on the wagon”. In this episode: Why depending on “feeling motivated” will not help you long-term with changes The power of habits (and why they’re more important to focus on) My #1 book recommendation to learn more about habits Tips to help you start breaking out of habit loops that aren’t in alignment with changes you want to make Quotes: Habits are patterns that allow your brain to go on autopilot so that it doesn’t have to think its way through every moment of your day. To change or break a habit, something must change in your environment to keep your mind from going on autopilot.Ready to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/

If you have hit some really tough patches this past year with your skin or you’re struggling now to stay positive, this episode is for you. Mindset is one of the greatest tools that you have to help you in the darkest of moments. It’s what honestly can keep you staying the path or throwing in the towel. We talk a lot about research and all sorts of physical things that can go wrong, but the truth is that some tools – like your mindset – are intangible. It’s my hope that these ideas that I’ll share with you will help you see how to use mindset and my own personal “mindset of choice” that I’ve found to build the most resiliency. In this episode: One thing to get your mindset in the best place possible Why I’m such a fan of being “relentlessly persistent” What to do if you start to have an intense flare Why seeking THE ONE THING that could be wrecking your skin is a bad idea Quotes: My experience coaching clients has taught me that if you do not feel hopeful or believe that you can be helped, you’ll likely throw in the towel at the slightest inconvenience or issue. Focus on what you can control and what actions you can take no matter how small on any given day so that you don’t get stuck.Ready to figure out your skin’s root causes so you can finally fix your skin + break free from meds to manage your skin?My virtual clinic works with adults worldwide struggling with eczema, psoriasis, rosacea, urticaria, hives, dandruff, perioral dermatitis + more.Trusted by over 1000 clients, we get results WITHOUT restrictive elimination diets.Schedule an assessment call at https://skinrepaircall.com/