<ul><li class="ql-align-justify">Get enough sleep.</li><li class="ql-align-justify">Avoid harmful substances: No alcohol, smoking, vaping or nicotine.</li><li class="ql-align-justify">Stay hydrated: Drink enough water and electrolytes.</li><li class="ql-align-justify">Reduce stress: Find ways to manage stress like exercise, meditation, or spending time with loved ones.</li><li class="ql-align-justify">Consider photo therapy: Red light therapy can promote collagen production and reduce inflammation. Consult a dermatologist for professional treatments.</li><li class="ql-align-justify">Maintain good hygiene: Take a shower and cleanse after exercising; remove makeup before bed to prevent clogged pores.</li></ul>

Lifestyle Habits For Healthy Skin

Your skin consists of three layers:<ul><li class="ql-align-justify">Epidermis: The outermost layer provides a waterproof barrier and consists of several sublayers.</li><li class="ql-align-justify">Dermis: It contains connective tissues, hair follicles, sweat glands, blood vessels, and nerve endings for heat detection, etc. It also includes collagen fibers for strength, elasticity, and nutrition.</li><li class="ql-align-justify">Hypodermis (Subcutaneous Tissue): It consists of fat and connective tissues that determine the thickness of the skin and that protect underlying muscles.</li></ul>

Skin Anatomy

Acne:<ul><li class="ql-align-justify">It results from a buildup of sebum around the hair follicles. Androgens (such as testosterone) increase sebum production, making acne common during puberty.</li><li class="ql-align-justify">Insulin and glucose can also contribute to acne, so it is important to avoid inflammatory foods.</li><li class="ql-align-justify">Do not over-cleanse! Cleansing twice a day with unscented washing lotion and lukewarm water is enough.</li><li class="ql-align-justify">Do not pop pimples.</li><li class="ql-align-justify">Use salicylic acid.</li></ul>Rosacea:<ul><li class="ql-align-justify">Redness and inflammation are common symptoms of rosacea.</li><li class="ql-align-justify">Avoid consuming alcohol and anything that can cause heat, such as spicy foods.</li><li class="ql-align-justify">Remember to use sunscreen and moisturizer.</li></ul>

Special Skin Conditions

Some sun exposure is good!<ul><li class="ql-align-justify">It can increase testosterone and estrogen, resulting in better mood or higher libido.</li><li class="ql-align-justify">It gives you a good feeling: Less stress, more energy (and hence more movement) etc.</li><li class="ql-align-justify">Sunlight early in the morning helps with sleeping well and is good for the circadian rhythm.</li><li class="ql-align-justify">It can increase life expectancy, but the relationship between these two is not clear, as the factors mentioned above might interfere.</li><li class="ql-align-justify">Sunlight gives you Vitamin D - and yes, even when wearing sunscreen! However, Vitamin D supplementation can be a good idea in areas with only a little sunlight.</li></ul>

Benefits of Sun Exposure & Vitamin D

Sunscreen helps protect the skin from skin cancer and skin aging.<ul><li class="ql-align-justify">Physical protection is good such wearing hats or clothes.</li><li class="ql-align-justify">High UV should be avoided.</li><li class="ql-align-justify">Mineral sunscreen includes, for instance, zinc oxide that reflects UV light back.</li><li class="ql-align-justify">Organic/chemical sunscreen absorbs sunlight. Some chemicals in it are of concern and might disrupt the endocrine system but it also depends on the amounts used. Children under the age of 6 months should not use chemical sunscreen.</li><li class="ql-align-justify">My opinion, based on various sources, is that not wearing sunscreen is far more dangerous than wearing it.</li></ul>

Sun Protection and Sunscreens

These ingredients can be used as supplements or in skin care products:<ul><li class="ql-align-justify">Collagen is found in lots of foods and makes your skin look youthful!</li><li class="ql-align-justify">Vitamin C.</li><li class="ql-align-justify">Peptides, BPC-157, Copper.</li><li class="ql-align-justify">Niacinamide increases moisture, can help with rosacea, acne, and clogged pores.</li><li class="ql-align-justify">Hyaluronic acid is a natural component of the skin and provides a barrier for moisture.</li><li class="ql-align-justify">Retinol/Retinoids/Tretinoids/Vitamin A can induce the formation of collagen and is the most effective incredient! But be careful: It should be avoided when pregnant and it can increase sensitivity to light and cause redness or dryness.</li></ul>

Increase Skin Beauty

Improve your diet:<ul><li class="ql-align-justify">Eat whole foods and proteins for essential nutrients.</li><li class="ql-align-justify">Avoid highly processed foods that can cause inflammation and skin issues.</li><li class="ql-align-justify">Eat foods that are good for the gut microbiome like sauerkraut and pickles.</li><li class="ql-align-justify">Incorporate collagen and vitamin C-rich foods for skin elasticity.</li><li class="ql-align-justify">Eat a variety of colorful fruits and vegetables, especially red and orange ones.</li><li class="ql-align-justify">Avoid excess sugar, as it can cause premature aging and acne.</li></ul>

Nutrition

Skin Cancer:<ul><li class="ql-align-justify">Sun exposure can cause skin cancer; however, skin cancer is not the most deadly cancer. Skin cancer is also determined by your genetics and DNA mutations in your family.</li><li class="ql-align-justify">There are many types of skin cancer, and it is best to have moles, areas of pimples, or acne checked by a dermatologist. You should see one at least once a year.</li></ul>Skin Ageing:<ul><li class="ql-align-justify">UV light changes the DNA and its expression, disrupting collagen production and thus ageing the skin.</li></ul>Sunburn:<ul><li class="ql-align-justify">There is no direct relationship between sunburns leading to skin cancer. Also, skin ageing is accelerated even without a sunburn.</li></ul>

Risks of Sun Exposure

Dr. Andrew Huberman shares knowledge on how to keep your skin healthy and beautiful. Remember to consult a doctor whenever noticing or making any drastic changes.

In this episode, I discuss skin health 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: https://www.hubermanlab.com/episode/how-to-improve-skin-health-appearance

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Timestamps
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

#HubermanLab #Health #SkinHealth

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

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Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.
