Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance

Dr. Teo Soleymani (0s)

• The episode is an interview with Dr. Teo Soleymani, a double board certified dermatologist and dermatologic surgeon. (14s)
• The discussion centers around skin health, appearance, and longevity, covering topics such as sun exposure, sunscreen safety, and the relationship between sun exposure and skin cancer. (30s)
• Other topics covered include laser treatments for skin rejuvenation and cancer prevention, retinoids, supplements, and nutrition, all in relation to skin health and appearance. (1m5s)

Sponsors: ROKA, Joovv & Helix Sleep (1m35s)

• The speaker expresses gratitude to the sponsors of the podcast, which are ROKA, Joovv, and Helix Sleep. (1m49s)
• ROKA produces high-quality eyeglasses and sunglasses designed with the biology of the visual system in mind. (1m53s)
• Joovv manufactures medical-grade red light therapy devices that utilize specific wavelengths of red and near-infrared light to enhance cellular and organ health. (3m10s)
• Helix Sleep offers mattresses and pillows tailored to individual sleep preferences, determined through a short quiz on their website. (4m23s)

Skin Turnover; Skin Appearance & Stress (5m45s)

• The surface of human skin regenerates approximately every 28 days. (6m45s)
• Stress impacts skin health through the dermis, which houses blood vessels, nerves, hair follicles, and glands. (8m30s)
• Short-term stress can cause constriction of blood vessels in the skin, leading to a pale appearance, while long-term stress, often associated with cortisol, can lead to the breakdown of collagen and elastin, contributing to accelerated aging. (12m19s)

Caffeine, Vasoconstriction & Skin Redness (13m35s)

• Caffeine is a vasoconstrictor, but the amount consumed in typical beverages like coffee and tea has a minimal and temporary effect on skin capillaries. (14m43s)
• While caffeine itself may not be the primary issue for skin flushing, hot beverages can increase redness, particularly in individuals with rosacea, due to their temperature. (16m11s)
• Nicotine, a vasoconstrictor that raises blood pressure, can impact skin appearance and health, but the specific effects of caffeine and nicotine on skin are not fully understood. (14m17s)

Nicotine, Vaping & Skin Appearance (16m31s)

• Nicotine is a vasoconstrictor, and when smoked, its concentration in the skin is higher due to inhalation and local effects. (16m31s)
• Chronic vasoconstriction from frequent nicotine use can accelerate skin aging and increase the risk of poor wound healing after surgery. (17m13s)
• While the mechanism is not fully understood, vaping with similar nicotine content to cigarettes has been observed to cause the same level of vasoconstriction in the skin. (17m49s)
• Nicotine patches and gum pose a lower risk of skin vasoconstriction compared to smoking or vaping because the nicotine concentration reaching the skin is significantly reduced after being processed by the body. (17m57s)

Alcohol, Skin Health (18m37s)

• Alcohol is a mild diuretic, causing the body to get rid of water more frequently. (20m0s)
• Short-term effects of alcohol on the skin include dehydration, a compensatory increase in sebum production, and in some individuals, a red flush due to difficulty breaking down acetaldehyde. (20m10s)
• Long-term effects of alcohol on the skin include chronic dehydration, increased sebum production leading to breakouts, and potential negative impacts on the gut microbiome, which can indirectly affect skin health. (21m31s)

Hydration, Fluid Intake & Genetics (24m33s)

• Drinking a lot of water does not directly affect skin hydration. (25m1s)
• Skin hydration is primarily determined by genetics. (25m28s)
• Most dermatologists recommend using a moisturizer to maintain skin hydration. (26m0s)

Tool: Selecting a Moisturizer (26m19s)

• Moisturizers should be non-comedogenic, meaning they have been tested to not clog pores. (27m10s)
• There are three main types of moisturizers: ointments (greasiest), creams (water emulsions with oil), and lotions (powders resuspended in water). (27m26s)
• Moisturizers in pump bottles tend to be lighter than those in jars because they contain alcohol, which allows the product to come out of the pump. (28m41s)

Sponsor: AG1 (29m28s)

• AG1 is a nutritional supplement that contains vitamins, minerals, probiotics, prebiotics, and adaptogens. (29m45s)
• AG1 can provide support for energy levels, the immune system, and the gut microbiome. (30m16s)
• People can claim a special offer from AG1 by visiting drink a1.com/huberman. (30m34s)

Puffiness Under Eyes & Cause (30m40s)

• Two primary causes of under-eye bags are fluid retention and age-related fat herniation. (30m53s)
• The thin skin under the eyes makes fluid fluctuations, such as lymphatic changes, more apparent in that area. (30m59s)
• Factors like high-sodium meals, allergies, and conditions like asthma and eczema can exacerbate fluid retention and contribute to under-eye puffiness. (31m30s)

Tool: Skin Cleansing; Frequency, Showers (32m14s)

• Dove white bar soap is recommended for newborns and children with sensitive skin because it is safe, effective, has minimal ingredients, and is fragrance-free. (33m47s)
• Over-cleansing can be problematic, especially in the United States, where people tend to over-cleanse due to the belief that it will resolve skin issues or eliminate bacteria. (34m50s)
• The frequency of cleansing should be determined by individual skin type, age, and lifestyle factors, as there is no medical necessity to cleanse daily if no skin problems are present. (40m36s)

Dry & Flaky Scalp, Dandruff (41m57s)

• There are two main conditions that cause a dry or flaky scalp: seborrheic dermatitis (dandruff) and psoriasis. (42m40s)
• The hair on the scalp is not alive, only the stem cells in the hair follicle are alive, so applying products to the hair itself will not affect its health or growth. (42m59s)
• Dry or flaky scalp is commonly caused by an overgrowth of yeast, which is treated with shampoos containing ingredients like zinc or ketoconazole, and by dampening the immune response with topical medications. (43m50s)

Cost & Skincare Products (46m9s)

• More expensive skincare products are not necessarily better and can sometimes cause more problems due to added ingredients like fragrances. (47m15s)
• Many dermatologists recommend inexpensive skincare products with minimal ingredients. (48m22s)
• Over-the-counter skincare products have low concentrations of active ingredients and may not provide significant therapeutic benefits. (49m22s)

Tool: Sun Exposure & Skin Health, Mood (50m20s)

• Early morning sun exposure to the eyes is beneficial for setting one's circadian rhythm, which can improve mood, focus, alertness, and sleep quality. (50m49s)
• Approximately 15-20 minutes of sun exposure on the forearms is sufficient for vitamin D production. (52m17s)
• While excessive sun exposure can be harmful, moderate sun exposure can improve mood, reduce stress, and enhance overall well-being. (56m16s)

Sponsor: LMNT (56m24s)

• LMNT is an electrolyte drink that contains sodium, magnesium, and potassium, but does not contain sugar. (56m25s)
• It is important to stay hydrated for proper brain and body function, and electrolytes are critical for cells to function. (56m38s)
• A free sample pack of LMNT is available with any purchase at drinklmnt.com/huberman. (57m24s)

Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen (57m35s)

• The terms "sunscreen" and "sunblock" are often used interchangeably, but in the past, "sunblock" referred to products that reflect UV rays, while "sunscreen" described products that absorb UV rays. (57m35s)
• The FDA proposed to unify the terminology and call all products that protect the skin from UV radiation "sunscreens." (58m32s)
• Mineral sunscreens, sometimes called inorganic or physical sunscreens, primarily work by absorbing UV radiation without undergoing a chemical change, while chemical sunscreens absorb UV radiation and undergo a chemical reaction to dissipate the energy as heat. (1h1m7s)

Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer (1h2m45s)

• Physical barriers, such as clothing and shade, have been found to be more effective than topical sunscreens in protecting the skin from the sun. (1h2m58s)
• There are various ways to protect the skin from the sun, including physical barriers, topical sunscreens, and oral supplements, and the best approach depends on individual needs and concerns. (1h3m10s)
• While UV radiation is a known factor in skin cancer development, studies have not conclusively shown that diligent sunscreen use reduces the risk of developing the most common types of skin cancer or dying from skin cancer. (1h5m6s)

Skin Cancer, Genetics; Sunscreen, Premature Aging (1h7m27s)

• Sunscreen is excellent for preventing premature photoaging and signs of sun damage. (1h9m1s)
• Sunscreen may help reduce the occurrence of common skin cancers, but it is not the only form of protection and does not seem to significantly reduce the incidence of the most common skin cancer, basal cell carcinoma. (1h9m14s)
• Most skin cancers, including very serious and lethal ones, do not appear in chronically sun-exposed areas, and many other factors, especially genetics and the immune system, play a significant role in skin cancer development. (1h9m40s)

Premature Aging & Skincare (1h12m11s)

• Mineral sunscreens are recommended for children six months and younger because their skin behaves like mucous membranes and absorbs chemicals at a higher concentration. (1h19m22s)
• Chemical sunscreen ingredients like oxybenzone, octocrylene, and octinoxate may disrupt the endocrine system and affect the nervous system. (1h17m51s)
• The FDA has changed the classification of chemical sunscreen ingredients from GRASE (Generally Recognized As Safe and Effective) to not GRASE due to safety concerns. (1h18m36s)

Polypodium Supplement, Sun Exposure, Skin Redness (1h20m24s)

• Chemical-based sunscreens are best avoided, while mineral-based creams and lotions are preferred. (1h20m29s)
• Polypodium, a fern from the Amazon rainforest, has been studied for its sun-protective properties and is available as a supplement. (1h21m15s)
• Polypodium can be taken daily to prevent premature photoaging and pigmentary changes or as needed an hour before sun exposure. (1h23m28s)

Tool: Selecting Mineral-Based Sunscreens (1h26m2s)

• Any mineral-based sunscreen brand is suitable, as long as it offers broad-spectrum coverage and an SPF of 30 or higher. (1h27m1s)
• Broad-spectrum coverage ensures protection against both UVA and UVB rays, which have different effects on the skin. (1h27m4s)
• An SPF of 30 or higher is recommended because people typically apply less sunscreen than the tested amount, reducing the actual protection level. (1h27m36s)

Chemical Sunscreens & Blood-Brain Barrier (1h28m30s)

• Some components in chemical sunscreens are organic phenolic compounds that can easily cross membranes. (1h28m44s)
• Studies show that chemical sunscreen components can be found in the bloodstream at levels 200 to 500 times higher than the upper limit of normal. (1h29m17s)
• The 16 most common chemicals in sunscreen, previously considered safe, are now being questioned by the FDA, leading to a recommendation for mineral-based sunscreens or protective barriers like shade, hats, and clothing. (1h29m52s)

Nutrition, Gut Microbiome & Skin Health (1h30m13s)

• There is a strong connection between the gut microbiome and skin health, with studies showing that modulating the gut microbiome can affect inflammatory skin conditions like psoriasis, eczema, and acne. (1h30m43s)
• While a balanced diet is generally recommended for skin health, there are many different dietary approaches, and it's unclear who will benefit from which type of diet. (1h32m1s)
• Maintaining a healthy gut microbiome and low systemic inflammation is linked to consuming unprocessed or minimally processed foods. (1h34m2s)

Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 (1h34m28s)

• A high protein, anti-inflammatory diet is optimal for skin health. (1h34m50s)
• Collagen supplementation can increase blood osmolality, drawing water into the vessels and plumping up the skin. (1h39m10s)
• Omega-3 fatty acids can be anti-inflammatory, but they can also thin the blood and increase bruising. (1h42m43s)

Retinoids vs. Retinol, Skin Appearance (1h42m58s)

• Retinoids, available in oral and topical forms, have been proven effective in improving skin health and appearance. (1h43m51s)
• Retinoids work by accelerating skin cell turnover, reducing from 28 days to 7-9 days, leading to benefits such as decreased skin cancer risk, increased collagen production, and improved elastin appearance. (1h44m6s)
• While over-the-counter retinols are marketed as a milder alternative, they are actually inactive prodrugs that require conversion to retinoic acid for effectiveness, making prescription-strength retinoids the superior choice for optimal results. (1h46m59s)

Laser Resurfacing; Exfoliation, Microdermabrasion (1h49m45s)

• Laser resurfacing procedures can improve the skin's appearance and biological health, potentially reducing skin cancer risk by 20% or more. (1h50m31s)
• Ablative laser resurfacing involves vaporizing the top layer of skin, leading to significant downtime but potentially long-lasting results. (1h51m40s)
• Non-ablative laser resurfacing targets deeper layers of skin without vaporizing the top layer, resulting in less downtime and similar benefits to ablative methods. (1h52m25s)

Red Light Therapy & Phototherapy, Face Masks, Light Panels (1h56m52s)

• Red light therapy improves vascular flow in the skin and is used for hair restoration, post-procedure recovery, and improvement in skin health after UV damage. (1h57m19s)
• Red light therapy may increase blood flow to the dermal pilla of the hair to generate new hair growth. (1h58m9s)
• Wall panel red light therapy devices tend to be more effective than battery-powered face masks because the face masks do not have enough energy output. (1h59m45s)

Psoriasis, Phototherapy (2h4m10s)

• Psoriasis is an inflammatory skin condition caused by an overactive immune system, leading to rapid skin cell turnover. (2h5m12s)
• While psoriasis can be treated with topical creams, lifestyle changes like weight loss and an anti-inflammatory diet can also improve symptoms. (2h7m29s)
• Phototherapy, particularly using UV light in the 311-312 nanometer range, can effectively suppress the skin's immune system and treat psoriasis without medication. (2h9m33s)

Vitiligo, Immune System & Skin Cancer Risk (2h10m3s)

• Vitiligo is an autoimmune depigmentary skin disorder in which the immune system attacks and kills melanocytes, the cells that produce skin color. (2h10m31s)
• Vitiligo is often associated with other autoimmune conditions such as atopic dermatitis, autoimmune thyroid disease, and autoimmune anemia. (2h10m57s)
• People with vitiligo have a lower incidence of skin cancer due to overactivity of immune cells and over-surveillance, which helps clear precancerous changes. (2h12m59s)

Acne, High Glycemic Index Foods, Dairy (2h15m41s)

• Acne is a skin condition that is often seen in adolescence and in people 25 to 35 years old. It is caused by an overproduction of sebum, bacteria, and an immune response. (2h15m59s)
• High glycemic index foods and sugary foods can worsen acne. (2h18m33s)
• Skim and nonfat dairy products, rather than whole fat dairy products, can worsen acne due to an emulsifier that is added to these products. (2h19m13s)

Rosacea, Types & Treatments (2h19m38s)

• Rosacea is commonly known as adult acne and has four forms: redness, papulopustular (pimple), phymatous (enlargement of the nose), and ocular (eye). (2h20m23s)
• The most common forms of rosacea are redness and flushing, and the pimple form. (2h21m10s)
• Alcohol can worsen rosacea because it is a vasodilator and chronic impairment of the gut microbiome can exacerbate it. (2h21m20s)
• Triggers for rosacea redness include UV light, spicy foods, hot beverages, emotions, and life stressors. (2h21m38s)

Eczema, Immune System (2h23m0s)

• Eczema, also known as atopic dermatitis, is primarily caused by three factors: a genetic barrier defect in the skin, environmental allergens that penetrate the skin, and an overactive immune response to these triggers. (2h23m17s)
• Treatment for eczema involves addressing the three causative factors: moisturizing to repair the skin barrier, avoiding environmental triggers like fragrances and preservatives, and calming the immune system using topical medications or biologic medications in severe cases. (2h24m16s)
• Biologic medications, which control specific interleukins, have significantly advanced eczema treatment, offering lifelong control for some patients. (2h25m21s)

Popping Pimples & Acne Scars; Corticosteroids (2h25m37s)

• Popping pimples can cause damage to the deeper layers of the skin and lead to scarring. (2h25m45s)
• Topical antibiotics and hydrogen peroxide are not recommended for treating popped pimples as they can hinder wound healing and cause allergic reactions. (2h27m47s)
• While corticosteroid creams and injections can temporarily reduce redness and swelling, long-term use can thin the skin, increase the risk of scarring, and cause rebound acne. (2h28m50s)

Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams (2h30m15s)

• Tattoos can make it difficult to detect skin cancer, so people with many tattoos should see a dermatologist regularly for screenings. (2h30m56s)
• An annual skin exam by a board-certified dermatologist is recommended for everyone, regardless of family history. (2h33m31s)
• Skin cancer can develop in sun-protected areas, including genital areas and the mouth, due to HPV. (2h34m11s)

HPV, Cancer & Warts; Vaccine & Cancer Risk (2h36m28s)

• The Gardasil vaccine protects against HPV strains that cause cancer, including strains 16, 18, 31, and 33. It is recommended for anyone, regardless of age or sexual activity. (2h37m11s)
• While the Gardasil vaccine targets high-risk HPV strains, it has been observed to have a positive impact on other strains, such as those causing plantar warts, due to cross-antigenicity. (2h38m42s)
• mRNA vaccines have shown promise in improving melanoma survival rates after surgery and chemotherapy by priming the immune system to recognize and target cancer cells. (2h40m10s)

Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter (2h43m31s)

• There are multiple zero-cost ways to support the podcast, including subscribing to the YouTube channel and leaving a review on Spotify and Apple. (2h43m41s)
• A new book titled "Protocols: An Operating Manual for the Human Body" is available for pre-sale at protocolsbook.com. (2h44m13s)
• The Neural Network newsletter, a free monthly newsletter with downloadable PDFs summarizing various protocols, can be subscribed to at hubmanlab.com. (2h45m15s)