Unlocking Radiant Skin: Top Tips from the Huberman Lab Podcast

I think I have pretty good skin for a guy my age.

When people ask me about my routine, I basically tell them that I eat well, exercise, drink collagen peptides, and use sweet almond oil on my face.

But I’m not an expert, and to be honest, I also have decent genetics, when it comes to skin, with a Colombian mother and a Chinese father.

Andrew Huberman is also not a skincare expert, but he does have access to them, so this episode is my notes from the Huberman Lab podcast titled “How To Improve Skin Health & Appearance.”

Throughout the podcast, Dr. Huberman covers various topics related to skin biology, sun exposure, the effects of different types of sunscreen, the importance of vitamin D, and the roles of peptides and other products in improving skin youthfulness. He also discusses leveraging nutrition for healthy skin and addresses conditions like acne, rosacea, and psoriasis.

While sunlight can cause skin cancers, not all are equally dangerous. Melanomas, for instance, often arise in non-mole skin. Sunburn is an immune response, not a direct cause of skin cancer.

To protect against sun damage, use mineral-based sunscreens containing up to 25% zinc oxide or titanium dioxide. There is controversy surrounding organic (chemical) sunscreens but their sporadic use is likely safe, except for infants under six months.

To maintain youthful skin, consume 15 to 30 grams of hydrolyzed collagen every day. This helps reduce wrinkles. Additional tips include using niacinamide, hyaluronic acid, retinol (unless pregnant or nursing), and phototherapy.

Inflammation can negatively impact the skin's appearance. A nutritious diet combats this. This includes consuming hydrolyzed collagen, adequate omega-3s, mostly whole or minimally processed foods, reducing or eliminating alcohol, and eating one to four servings of low-sugar fermented food daily.

For those with acne or rosacea, high-sugar diets and excessively processed foods can worsen symptoms.