Get adequate and consistent sleep (6-9 hours) nightly to dramatically improve skin appearance, health, and vibrancy, as sleep deprivation negatively impacts skin.
Actively manage stress through real-time tools like the physiological sigh and daily practices such as meditation or non-sleep deep rest (yoga nidra) to reduce cortisol and adrenaline, which otherwise cause vasoconstriction, reduced blood flow, and exacerbate skin issues like flushing and breakouts.
Base 75-100% of your diet on non-processed or minimally processed whole foods (fruits, vegetables, lean proteins) to reduce inflammation and avoid advanced glycation end products (AGEs) that accelerate skin aging and worsen conditions.
Consume sufficient fiber from fruits and vegetables, and 1-4 servings daily of low-sugar fermented foods (e.g., kimchi, refrigerated sauerkraut/pickles) to reduce overall body inflammation, which positively impacts skin health and appearance.
Reduce or completely eliminate alcohol intake, as it is a pro-inflammatory agent that exacerbates most skin issues, causes puffiness, and negatively impacts sleep and the gut microbiome.
Refrain from smoking, vaping, dipping, snuffing, or using any other nicotine products, as nicotine is a vasoconstrictor that accelerates skin aging and increases inflammation, severely harming skin health and appearance.
Get some sun exposure for vitamin D, hormone production (testosterone, estrogen), and overall brain/body health, but avoid excessive exposure to prevent accelerated skin aging and certain skin cancers.
Prevent sunburn by any means possible (physical or chemical barriers) as it reflects excessive UV exposure, which increases the risk for certain skin cancers and accelerates skin aging.
Wear physical barriers like shirts, hats, or jackets to protect skin from sunburn and accelerated aging, as these are universally accepted as safe and effective.
Opt for mineral-based sunscreens containing zinc oxide and/or titanium dioxide (up to 25% concentration) as they are generally considered safe and reflect UV light, avoiding potential endocrine disruptor concerns of chemical sunscreens.
Check the UV index, especially between 10 AM and 4 PM when it’s typically highest, to determine when extra caution (physical or chemical barriers) is needed to protect skin.
Get all of your skin, including moles, checked by a board-certified dermatologist at least once per year to protect against sun-induced and other forms of skin cancer.
If you have a pimple-like lesion or any spot on your skin that lasts more than a month, or an area that is seeping plasma, pus, or blood, get it checked by a dermatologist immediately.
Ingest 15-30 grams of hydrolyzed collagen peptides daily, ideally with 500-1000 mg of Vitamin C, to improve skin elasticity, reduce wrinkles, and enhance overall youthful appearance over 3-6 months.
Take 500mg of niacinamide (Vitamin B3) twice daily, or use topical serums with 2-10% concentration, to increase skin moisture, reduce inflammation, balance oil production, and minimize hyperpigmented spots and large pores over 3-6 months.
If not pregnant or breastfeeding, discuss prescription retinoids (e.g., Tretinoin/Retin-A) with a dermatologist to stimulate collagen, improve vascularization, and induce new skin synthesis for a more youthful appearance, carefully managing light sensitivity and potential dryness.
Use red light and near-infrared phototherapy for 10-15 minutes, 5-7 days per week, at 1-2 feet distance, to reduce inflammation, improve mitochondrial function, enhance blood flow, and potentially improve skin’s youthful appearance and conditions like acne.
Cleanse skin 2-3 times daily with a gentle, unscented, unfragranced cleanser and lukewarm water, avoiding harsh cleansers or extreme water temperatures, to support the skin microbiome and prevent exacerbating acne.
Avoid popping pimples at all costs, as it causes mechanical disruption and leads to permanent indentation scars due to matrix metalloproteases eating away at the extracellular matrix; instead, use corticosterone cream to reduce redness and swelling.
Treat rosacea by consuming a low-inflammation, low-glycemic diet, ensuring adequate sleep, minimizing or eliminating alcohol, using lukewarm water with a gentle cleanser, applying mineral-based sunscreen, and regularly moisturizing with a gentle cream.
For psoriasis, consult a dermatologist about prescription drugs that target specific interleukins (e.g., IL-17, IL-23), as these are highly effective in treating this immune system over-activation condition.
Take a shower and cleanse with a gentle cleanser as soon as possible after workouts or sweating to remove bacteria and prevent skin issues, especially acne.
Discuss laser resurfacing with a dermatologist to disrupt and regenerate the epidermal layer, which can reduce the incidence of certain skin cancers by up to 30% and improve skin’s youthful appearance.
Ensure adequate intake of omega fatty acids (from fish, nuts, seeds), dark leafy greens, folic acid, and Vitamin A (from food sources like carrots, sweet potatoes, and berries) to support DNA repair, collagen synthesis, and overall skin health.
Apply topical hyaluronic acid or use products containing it to act as a humectant, helping to lock in moisture and give skin a plump, smooth, and youthful appearance.
Steer clear of strong astringents, excessively hot or spicy foods, and anything that acts as a strong vasodilator, as these can irritate the skin and exacerbate rosacea.
If experiencing acne, consider reducing or experimenting with eliminating dairy (especially non-fat/low-fat due to emulsifiers) and whey protein intake, as these can sometimes exacerbate acne by spiking insulin.
Do not use chemical-based sunscreens on children younger than six months of age, as their skin can easily absorb substances transdermally.
Expose eyes to low solar angle sunlight early in the day (when UV index is very low) to set circadian rhythm, which improves mood, focus, alertness, and sleep, positively impacting overall health and lifespan.
Include collagen-rich foods like bone broth in your diet to naturally support collagen synthesis and skin rejuvenation.
Make sure your diet includes sufficient trace mineral copper, which is key for DNA repair, collagen synthesis, and reducing reactive oxygen species in the skin, but avoid excessive supplementation.
If recommended by a dermatologist, apply topical salicylic acid to clean skin to reduce keratinocyte stickiness, prevent pore clogging, and decrease swelling associated with acne.
Wash skin with certain substances and avoid others to support the skin microbiome, which acts as a barrier to infections and nourishes the skin.