How to Improve Skin Health & Appearance

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.

Journal Articles

• Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort (Journal of Internal Medicine)
• The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials (Journal of Cosmetic Dermatology)
• The banned sunscreen ingredients and their impact on human health: a systematic review (International Journal of Dermatology)
• Acne and diet: a review of pathogenic mechanisms (Boletin medico del Hospital Infantil de Mexico)
• Exploring the Impact of Hydrolyzed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis (Cureus)
• Sunscreen photoprotection and vitamin D status (British Journal of Dermatology)
• Light-emitting diodes in dermatology: A systematic review of randomized controlled trials (Lasers in Surgery and Medicine)
• Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring (Seminars in cutaneous medicine and surgery)
• A systematic review and network meta‐analysis of topical pharmacological, oral pharmacological, physical and combined treatments for acne vulgaris (British Journal of Dermatology)
• Biological Rhythms in the Skin (MDPI)
• A review on potential neurotoxicity of titanium dioxide nanoparticles (Nano Review)
• Red light‐emitting diode (LED) therapy accelerates wound healing post‐blepharoplasty and periocular laser ablative resurfacing (Journal of Cosmetic and Laser Therapy)
• Consumption of dairy in teenagers with and without acne (Journal of the American Academy of Dermatology)
• Nicotinamide Prevents Ultraviolet Radiation-induced Cellular Energy Loss (Photochemistry and Photobiology)
• Nicotinamide enhances repair of ultraviolet radiation-induced DNA damage in primary melanocytes (Experimental Dermatology)

Doctors & Scientists Mentioned

• Dr. Teo Soleymani, double board-certified dermatologist and Mohs micrographic surgeon
• Dr. Andrea Suarez, board-certified dermatologist (videos on nutrition and skin health)
• Dr. Joe Zundell, cancer biologist

Other Resources

• UV Index Search
• World UV Index
• Skin Cancer Image Gallery
• Melanoma Warning Signs & Mole Inspection
• Retinoid cream (Neither the Huberman Lab podcast nor Dr. Andrew Huberman has any financial relationship with these products)‍
• Nobel Prize for Phototherapy in 1903 ‍
• Physiological Sigh ‍
• 10 Minute Non-Sleep Deep Rest (NSDR)‍
• 20 Minute Non-Sleep Deep Rest (NSDR)‍
• Protocols (Andrew's new book)

Huberman Lab Episodes Mentioned

• The Science of How to Optimize Testosterone & Estrogen
• Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
• Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
• Benefits & Risks of Peptide Therapeutics for Physical & Mental Health
• Using Light (Sunlight, Blue Light & Red Light) to Optimize Health
• Dr. Rhonda Patrick: Micronutrients for Health & Longevity (Omega 3 timestamp)
• What Alcohol Does to Your Body, Brain & Health
• Tools for Managing Stress & Anxiety
• The Science of Healthy Hair, Hair Loss and How to Regrow Hair