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How to Improve Skin Health & Appearance

By Scicomm Media

In this episode of the Huberman Lab podcast, host Andrew Huberman delves into the science of maintaining healthy skin. From the biology of skin structure and function to the root causes of common conditions like acne and rosacea, Huberman provides a comprehensive overview of skin health. The discussion covers the importance of sun exposure and the differences between mineral and chemical sunscreens.

Huberman also explores lifestyle factors that promote youthful, vibrant skin, touching on the benefits of specific supplements, anti-inflammatory diets, stress management techniques, and healthy habits. Whether you're dealing with skin issues or simply wish to understand skin care at a deeper level, this episode offers practical insights and evidence-based strategies for optimal skin health and appearance.

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How to Improve Skin Health & Appearance

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How to Improve Skin Health & Appearance

1-Page Summary

Skin Biology and Physiology

The skin consists of the epidermis (outer layer with keratinocytes), dermis (with blood vessels and nerves), and subcutaneous fat layer. As Huberman describes, the skin microbiome of beneficial bacteria provides a barrier against infections. Proper cleansing supports this microbiome.

Skin Health and Common Conditions

Acne

Often caused by hormones like androgens increasing sebum production and keratinocyte growth, clogging pores. Huberman notes diet high in sugars, refined carbs, and dairy may exacerbate acne through [restricted term]/mTOR pathways. Gentle cleansing can help manage acne.

Rosacea

Involves chronic inflammation and blood vessel dilation, exacerbated by sunlight, alcohol, and vasodilators. Shaw recommends gentle skincare, sunscreen, low-inflammation diet, sleep, and avoiding alcohol.

Psoriasis

Considered an autoimmune condition causing rapid skin cell turnover. Drugs targeting specific interleukins help by reducing immune over-activation, while diet and stress management may improve symptoms.

Sun Exposure, Sunscreen, and Skin Health

Excessive UV radiation damages skin cells and increases skin cancer risk. Huberman highlights mineral-based sunscreens with zinc oxide/titanium dioxide as safer options over chemical sunscreens, which may disrupt endocrine function.

However, moderate non-burning sun exposure provides benefits: red/near-infrared light penetrates deeply, rejuvenating skin. Phototherapy using these wavelengths improves skin appearance and function. Sunlight also aids hormone production and vitamin D levels.

Nutrition, Lifestyle, and Skin Health

Beneficial Supplements

Collagen peptide supplements and bone broth support skin elasticity and youthfulness. Vitamin C enhances collagen benefits.

Diet

Anti-inflammatory, low-glycemic diets high in unprocessed foods benefit skin health. A healthy gut microbiome is important, aided by prebiotics, probiotics, and fermented foods.

Lifestyle Factors

Chronic stress causes inflammation, disrupting skin physiology. Huberman mentions tools like physiological sighs for stress reduction. Smoking/nicotine accelerate skin aging and worsen acne.

1-Page Summary

Additional Materials

Counterarguments

  • While the skin microbiome acts as a barrier against infections, over-cleansing or using harsh cleansers can disrupt this microbiome and potentially lead to more skin issues.
  • The relationship between diet and acne is complex, and while some studies suggest a link between high glycemic diets and acne, other research indicates that the connection is not significant for everyone.
  • Gentle cleansing may help manage acne, but it is not a cure-all; some individuals may require medical treatments or medications to effectively manage their acne.
  • While avoiding known triggers can help manage rosacea, it's not a guaranteed solution for everyone, and some patients may require medical interventions.
  • The role of diet in managing psoriasis is still under investigation, and while some patients report improvement with dietary changes, these are not universally effective.
  • There is ongoing debate about the safety of chemical sunscreens, with some studies suggesting that they are safe for most people when used as directed.
  • The benefits of moderate sun exposure must be balanced with the risk of skin damage, and the optimal amount of sun exposure for health benefits without increasing skin cancer risk is still not clearly defined.
  • The efficacy of collagen supplements for skin health is debated, with some studies suggesting benefits while others show minimal impact.
  • While a healthy gut microbiome may have a positive impact on skin health, the direct causal relationship is still being researched, and other factors may also play significant roles.
  • Stress reduction techniques like physiological sighs may be helpful, but they are not a substitute for comprehensive stress management strategies that may include therapy, medication, or lifestyle changes.
  • Smoking is widely recognized as harmful to skin health, but the impact of nicotine alone, especially from smoking cessation products, is less clear and may not be as detrimental in the absence of other harmful chemicals found in cigarettes.

Actionables

  • You can track your skin's response to dietary changes by keeping a food and skin diary. Note what you eat each day and any changes in your skin's condition, such as acne flare-ups or reduced inflammation. Over time, this can help you identify specific foods that may be affecting your skin health, allowing you to make more informed dietary choices.
  • Develop a bedtime routine that includes stress-reduction techniques to improve your skin health. Before sleeping, engage in activities like reading, listening to calming music, or practicing deep breathing exercises. Consistent stress management may lead to a noticeable improvement in skin conditions aggravated by stress, such as acne or psoriasis.
  • Create a DIY red/near-infrared light therapy setup at home using commercially available LED light strips. Place them around a comfortable seating area and use them for a set duration daily, ensuring the light is not too intense to avoid skin damage. This can be a cost-effective way to explore the potential skin rejuvenation benefits of phototherapy.

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How to Improve Skin Health & Appearance

Skin Biology and Physiology

In the discussion covering the biology and physiology of the skin, the various layers are explored along with the importance of the skin microbiome for overall health.

The skin is a layered organ with an epidermis, dermis, and subcutaneous fat layer

The epidermis is the outermost layer containing cells called keratinocytes

Huberman describes the epidermal layer as the outermost part of the skin that houses cells such as keratinocytes.

The dermis contains blood vessels, nerves, and other structures that support the skin

Beneath the epidermis lies the dermis, which includes an extensive network of blood vessels and capillaries, as well as nerve endings.

Skin thickness and composition varies across different body regions

Skin varies not only in thickness across different body parts but also in appearance, from plump and moist to sagging, wrinkled, and dry. These changes relate to the various components within the skin layers, including proteins that influence skin's structural integrity.

The skin has a microbiome of beneficial bacteria that support its health

The skin microbiode provides a barrier against infections

There are beneficial microbiota on and within the epidermal layer that make up a skin microbiome ...

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Skin Biology and Physiology

Additional Materials

Clarifications

  • Keratinocytes are the predominant cells in the epidermis, forming a protective barrier against various environmental factors like UV radiation and pathogens. These cells differentiate from stem cells in the lower epidermis, gradually moving to the surface where they become corneocytes before shedding. Keratinocytes also play a role in immune responses by producing inflammatory mediators when the skin is under threat from pathogens. Various proteins, enzymes, lipids, and antimicrobial peptides contribute to maintaining the skin's barrier function.
  • The skin microbiome consists of beneficial bacteria that reside on and within the skin, forming a protective barrier against harmful pathogens. Proper skin cleansing is essential to maintain a healthy balance of these beneficial bacteria. Disruption of the skin microbiome can lead to skin issues like acne and inflammation. The skin microbiome is an integral part of overall skin health and plays a crucial role in protecting the skin from infections.
  • Microbiota are diverse microorganisms living in and on multicellular organisms, including bacteria, archaea, protists, fungi, and viruses. They play crucial roles in maintaining the host's immune, hormonal, and metabolic balance. The term microbiome can describe either the collective genomes of these microbes or the microbes themselves. The microbiota-host relationship is essential for the co-evolution of organisms and their associated microbes.
  • Capillaries are tiny blood vessels that connect arterioles to venules, facilitating the exchange of substances like oxygen and nutrients between blood and tissues. They have a thin wall composed of endo ...

Counterarguments

...

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According to Giulia Enders, the gut is a system of organs as complex and intricate as the brain. As you go about your day, your gut is hard at work breaking down food, delivering nutrients to your body, and even training your immune system to fight infection.

In Gut, Enders explains how your digestive system works and why it’s important to keep it healthy. In this guide, we’ll cover Enders's ideas on topics like where the food you eat goes, what your appendix actually does, and how tiny organisms in your intestines influence your immune system (and possibly your mood). We’ll fact-check Enders’s claims about the gut and elaborate further on the organs in this system. We’ll also discuss studies that have updated our scientific knowledge of the gut since the book’s publication.

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How to Improve Skin Health & Appearance

Skin Health and Common Conditions

The intricacies of skin health come into focus as the conversation moves through common skin conditions such as acne, rosacea, and psoriasis. Influences on these conditions range from hormonal to dietary and environmental, and treatments are increasingly precise.

Acne is caused by excess sebum production, follicle blockage, and inflammation

Hormonal factors, particularly androgens, can drive increased sebum production

Andrew Huberman explains that acne during puberty is often due to the pro-growth effects of androgens such as [restricted term], which is present in both males and females. These hormones can cause the growth of keratinocytes, leading to clogged pores and acne formation. There are established pathways between [restricted term] and sebum accumulation as well as the growth of keratinocytes.

Diet high in sugars, refined carbs, and dairy may exacerbate acne through [restricted term]/mTOR pathways

Huberman also dives into how foods high in sugars, refined carbs, dairy, and combinations of high-fat meals with sugary or fried foods can initiate an inflammatory response and aggravate acne. He cites the [restricted term] pathway's impact, stating that a diet causing high levels of [restricted term] and glucose can increase mTOR, a cell growth signal that can exacerbate acne. Overconsumption of whey protein and dairy, especially emulsifiers in non-fat and low-fat dairy, can spike [restricted term] more than full-fat dairy, potentially worsening acne.

Proper skin cleansing, without over-washing, can help manage acne

Acne involves reddening of the skin, and the conversation suggests that proper skin cleansing, without over-washing, could play a role in managing the condition. Dermatologists recommend washing with lukewarm water using a gentle, unscented cleanser two or three times per day. Popping pimples can lead to permanent scarring, so keeping the area clean and using corticosterone cream to reduce redness is advised instead.

Rosacea involves chronic inflammation and blood vessel dilation in the skin

Rosacea is thought to be caused by a combination of genetics and chronic inflammation of the skin. It's exacerbated by sunlight, which acts as a vasodilator, alcohol intake, or anything that dilates the vasculature. Treating rosacea involves a gentle approach to skincare, including using lukewarm water, gentle cleansers, regular use of sunscreen, and moisturizers like hyaluronic acid. Shaw recommends a low inflammation, low glycemic diet, getting enough sleep, and minimizing or completely eliminating alcohol intake for additional management. ...

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Skin Health and Common Conditions

Additional Materials

Counterarguments

  • While hormonal factors like androgens are significant in acne development, it's important to note that not all acne is hormonally driven; external factors such as stress and certain cosmetics can also contribute.
  • The relationship between diet and acne is complex, and while some studies suggest a link, others find no significant connection; individual responses to dietary changes can vary greatly.
  • Over-cleansing can strip the skin of its natural oils, leading to increased sebum production and potentially worsening acne; the recommendation to wash two or three times per day might be excessive for some individuals.
  • The role of genetics in rosacea is not fully understood, and while lifestyle modifications can help manage symptoms, they may not be effective for everyone.
  • Sunlight is a known trigger for rosacea flare-ups in many individuals, but some people with rosacea may not experience worsening of symptoms with sun exposure, especially when using appropriate sun protection.
  • While new biologic drugs targeting interleukins have shown promise in treating psoriasis, they may not work for everyone, and long-term safety data is still being gathe ...

Actionables

  • Track your skin's response to different foods by keeping a food diary and noting any acne flare-ups. Note what you eat each day and monitor your skin's condition, looking for patterns that might suggest a food-related trigger. For example, if you notice more breakouts after consuming sugary snacks or dairy products, consider reducing your intake of these foods to see if your skin condition improves.
  • Create a DIY gentle skin cleanser using natural ingredients like honey and oatmeal to avoid harsh chemicals that can irritate sensitive skin conditions like rosacea. Mix equal parts of honey and finely ground oatmeal to form a paste, apply it to your face with gentle circular motions, and rinse with lukewarm water. Honey has natural antibacterial properties, and oatmeal can soothe inflammation.
  • Inc ...

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How to Improve Skin Health & Appearance

Sun Exposure, Sunscreen, and Skin Health

Andrew Huberman discusses the complex relationship between sun exposure, sunscreen, and skin health, addressing both the dangers and benefits of sunlight on the skin.

UV radiation from the sun can damage skin cells and contribute to skin cancer

Huberman talks about how sunlight, due to its UV component, can mutate skin cells, leading to dysregulation in cell behavior that may cause skin cancer. UV light, he explains, mostly penetrates the epidermal layer of the skin, causing disruptions that can result in an overproduction of skin cells or impairment in their functions. He refers to the risk associated with excessive sunlight exposure and suggests checking the UV index to stay cautious.

Dermatologists have confirmed to Huberman that excessive sun exposure increases the propensity for certain types of skin cancers because of UV light's ability to mutate skin cells. Although many skin cancers derived from sun exposure are treatable, they underscore that these are not the most lethal types of skin cancers. Additionally, UV light and other environmental factors can induce mutations within the skin layer, and laser resurfacing treatments are sometimes recommended to reduce the risk by encouraging cell turnover.

Huberman further discusses how the sun can lead to skin cancers, highlighting the large number of squamous cell carcinoma cases in the U.S. annually. He emphasizes that even with protective measures like sunscreen or clothing, sun exposure influences vitamin D levels and implies that even moderate exposure without burning can lead to skin mutations.

Excessive sun exposure accelerates skin aging by damaging collagen and elastin

Huberman also speaks about the impact of sun exposure on aging. Dermatologists inform him that the sun disrupts the collagen and elastin in the skin, contributing to premature aging. He asserts that you do not need to get a sunburn for the sun to have this effect, underlining that sun exposure may damage skin’s collagen and elastin without the presence of a burn. UV rays from the sun lead to a loss of skin elasticity, which can result in wrinkles and sagging skin.

Mineral-based (zinc oxide, titanium dioxide) sunscreens are generally considered safer than chemical sunscreens

Huberman discusses sunscreen options, expressing a preference for certain sunscreens, especially on certain days or body parts. He points to mineral-based sunscreens containing zinc oxide or titanium dioxide as safer options because they reflect back UV light rather than absorbing it, unlike chemical-based sunscreens that have raised concerns about being potential endocrine disruptors. Dermatologists he consults advise parents to refrain from using chemical-based sunscreens on children under six months old due to the risk of transdermal absorption. Mineral-based sunscreens are deemed appropriate for all ages and are recommended as a safer choice, especially for people with skin conditions like rosacea.

Moderate, non-burning sun exposure provides benefits for skin and overall health

Red and near-infrared light can penetrate deeper into skin and provide rejuvenation

Despite the risks, sun exposure does have benefits. Huberman highlights the advantages of longer wavelengths of light, such as red and near-infrared light, for skin health. These wavelengths can penetrate deeper into the skin, enhancing its health when applied correctly. Huberman also ties sun exposure to the production of hormones like [restricted term] and estrogen, which have positive effects on mood, well-being, and libido.

He observes that moderate sun exposure contributes to longevity and overa ...

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Sun Exposure, Sunscreen, and Skin Health

Additional Materials

Clarifications

  • UV light can cause mutations in skin cells, disrupting their normal behavior and potentially leading to skin cancer. When skin cells are exposed to UV radiation, their genetic material can be altered, affecting how they grow and divide. This dysregulation in cell behavior can result in the uncontrolled growth of cells, forming tumors that can develop into skin cancer. Essentially, UV-induced dysregulation can trigger a chain of events that may lead to the formation of cancerous lesions on the skin.
  • Laser resurfacing treatments are cosmetic procedures that use lasers to improve skin appearance. They are not typically used to directly reduce the risk of skin cancer. Laser resurfacing can help with skin issues like wrinkles, scars, and sun damage, but it is not a primary method for preventing or treating skin cancer. The main focus of laser resurfacing is on enhancing skin aesthetics rather than addressing cancer risks.
  • Sun exposure can impact collagen and elastin in the skin by breaking down these essential proteins. Collagen provides structure and firmness to the skin, while elastin allows it to stretch and bounce back. UV rays from the sun can damage collagen and elastin fibers, leading to a loss of skin elasticity, which can result in wrinkles and sagging skin over time. This process contributes to premature aging of the skin.
  • Chemical sunscreens have raised concerns about being potential endocrine disruptors due to certain chemicals they contain. Endocrine disruptors are substances that can interfere with the body's endocrine system, affecting hormone activity. Some chemicals in chemical sunscreens, like oxybenzone and octinoxate, have been linked to hormone disruption in studies, leading to regulatory scrutiny and recommendations for alternative sunscreen options. These concerns highlight the importance of understanding the potential impacts of sunscreen ingredients on human health beyond just sun protection.
  • Chemical sunscreens can potentially be absorbed through the skin, leading to concerns about their impact on the body, especially in young children under six months old. Due to the developing nature of their skin and the potential ris ...

Counterarguments

  • While mineral-based sunscreens are generally considered safer, some research suggests that nanoparticles in these formulations could potentially have unknown health effects or environmental impacts.
  • The correlation between sun exposure and longer life expectancy may not imply causation, as individuals with more sun exposure might have other lifestyle factors contributing to their longevity.
  • The benefits of hormone production due to sun exposure, such as [restricted term] and estrogen, need to be balanced against the potential risks of hormone-sensitive cancers.
  • The effectiveness of phototherapy using red and near-infrared light may vary among individuals, and more research might be needed to fully understand its long-term effects and efficacy.
  • The advice to avoid chemical-based sunscreens on children under six months old may be overly cautious, as the American Academy of Pediatrics does allow for limited use of sunscreen on small areas of a baby's skin if adequate clothing and shade are not available.
  • The idea that moderate sun exposure is beneficial could lead to underestimation of the cumulative damage from UV radiation, as "moderate" is a subjectiv ...

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How to Improve Skin Health & Appearance

Nutrition, Lifestyle, and Skin Health

The connection between nutrition, lifestyle choices, and skin health is an expanding field of research and interest among both health professionals and the public. Recent discussions with experts have shed light on how certain habits and dietary decisions can influence not only our general health but also the condition of our skin.

Collagn supplements and bone broth can support skin youthfulness and elasticity

Experts highlight the benefits of collagen for maintaining the skin's youthfulness and elasticity. Collagen peptides, when ingested, can lead to an improvement in skin composition, including a reduction in wrinkles and an increase in skin's tautness. Oral supplementation with hydrolyzed collagen can visibly improve skin health by reducing wrinkles and skin sagging, giving skin a more youthful look and elasticity. In addition to hydrolyzed collagen, bone broth is a rich source of these peptides and can be consumed to improve skin synthesis and its youthful appearance.

Studies, including meta-analyses, have confirmed statistically significant improvements in skin appearance and elasticity from supplemental collagen. The resulting breakdown of collagen into dipeptides and tripeptides in the blood may then be selectively used for skin collagen synthesis, suggesting a direct beneficial effect on the skin. Collagen intake not only assists in collagen repair and rejuvenation but also contributes to increasing the mobility of fibroblasts, which are part of the skin tissue.

Collagen peptides are thought to be selectively used for skin collagen synthesis

Peptides, often of the BPC157 variety, are increasingly being included in skin rejuvenation products. These products often contain not just BPC157 but also elements related to collagen synthesis and sometimes collagen directly. The hypothesis is that these ingested elements contribute significantly to the skin's youthfulness by supporting the collagen formation necessary for maintaining skin integrity and appearance.

Vitamin C can enhance the benefits of collagen supplementation

The role of Vitamin C in enhancing the effectiveness of collagen supplements is notable. Dermatologists suggest an intake of 500 to 1,000 milligrams of vitamin C can increase the benefits of collagen supplementation for the skin. Combining hydrolyzed collagen intake with vitamin C can potentiate the rejuvenating effects on the skin, and some supplements may already include vitamin C. Altogether, vitamin C and hydrolyzed collagen synergize to enhance the skin's youthful appearance.

Anti-inflammatory, low-glycemic diets tend to support healthy skin

An anti-inflammatory, low-glycemic diet is beneficial for the skin. Processed foods—particularly those high in sugar, refined carbs, and unhealthy fats—exacerbate skin issues such as acne and psoriasis. Diets rich in unprocessed or minimally processed foods, like the Mediterranean and paleo diets, often result in reduced inflammation and better skin appearance.

Maintaining a healthy gut microbiome is important for overall skin health

A healthy gut microbiome is crucial for youthful skin and the mitigation of autoimmune-related skin conditions. It's recommended to consume prebiotic and probiotic fibers through fruits, vegetables, and sometimes grains or th ...

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Nutrition, Lifestyle, and Skin Health

Additional Materials

Clarifications

  • Collagen peptides are smaller fragments of collagen protein that are easier for the body to absorb and use for various functions, including skin health. BPC-157 is a peptide that has gained attention for its potential role in promoting skin rejuvenation and healing. In skincare products, BPC-157 and collagen-related elements are often combined to support collagen synthesis and skin integrity. These peptides are believed to contribute to maintaining skin youthfulness and appearance when included in skincare formulations.
  • Fibroblasts are a type of cell that play a crucial role in producing the structural framework for tissues, synthesizing collagen, and aiding in wound healing. They are abundant in connective tissue and have a distinct structure with a spindle shape and a speckled nucleus. Fibroblasts are different from epithelial cells in terms of their structure, function, and behavior, as they do not form flat layers and can migrate individually. The lifespan of a fibroblast is around 57 days in certain organisms.
  • Low-glycemic diets focus on consuming foods that do not cause a rapid spike in blood sugar levels. These diets can help regulate blood sugar and [restricted term] levels, which may benefit overall health and skin appearance. Foods with a low glycemic index include whole grains, legumes, non-starchy vegetables, and certain fruits. By choosing these foods, individuals c ...

Counterarguments

  • While collagen supplements are popular, some research suggests that the digestive process may break down collagen proteins before they can be effectively used by the body for skin synthesis.
  • The evidence supporting the efficacy of collagen supplements is mixed, with some studies showing benefits and others showing little to no effect on skin health.
  • The idea that collagen peptides are selectively used for skin collagen synthesis is an oversimplification, as the body's utilization of amino acids is not a direct one-to-one process and depends on many factors.
  • High doses of vitamin C can cause gastrointestinal issues in some individuals, and the optimal amount for enhancing collagen synthesis is still under debate.
  • The benefits of low-glycemic diets on skin health may not be as significant for individuals without [restricted term] resistance or those who do not experience inflammatory responses to high-glycemic foods.
  • The relationship between gut microbiome health and skin condition is complex, and while there is a connection, it is not fully understood and may not be as direct as implied.
  • St ...

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