Skin Health from Within: Nutrients, Modern Diets, and the Gut-Skin Axis

In this episode of the Defiant Health podcast, I bring together a number of strategies I’ve discussed piecemeal  in past that have enormous potential to improve skin: reduce wrinkle depth, increase dermal collagen, increase dermal moisture, accelerate healing, reduce existing sun damage and prevent future sun damage. Recall that we don’t achieve this with topical application, but with oral consumption. 

It’s the dermal layer of skin, after all, beneath the largely impenetrable epidermis, that is the seat of skin health and appearance. If the dermis cannot be effectively accessed through the exterior epidermis, how do you achieve improvements in the dermal layer? Orally, of course. For instance, hyaluronic acid consumed orally exerts dermal benefits body-wide. So let’s discuss strategies that you can adopt that provide smooth, healthy, more youthful skin, but all achieved orally.

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Transcript

Speaker 1: 0:06

In this episode of the Defiant Health Podcast, I bring together a number of strategies I've discussed piecemeal in past that have enormous potential to improve skin reduce wrinkle depth, increase dermal collagen, increase dermal moisture, accelerate healing, reduce existing sun damage and prevent future sun damage. Recall that we don't achieve this with topical application, but with oral consumption. It's the dermal layer of skin, after all, beneath the largely impenetrable epidermis, that is the seat of skin health and appearance. If the dermis cannot be effectively accessed through the exterior epidermis, how do you achieve improvements in the dermal layer? Orally, of course, for instance, hyaluronic acid consumed orally exerts dermal benefits body-wide. So let's discuss strategies that you can adopt that provide smooth, healthy, more youthful skin, but achieved orally. And later in the podcast let's talk about Defiant Health's sponsors Paleo Valley, our preferred provider for many excellent organic and grass-fed food products, and BioDequest, my number one choice for probiotics that are scientifically formulated, unlike most of the other commercial probiotic products available today. I'm frequently impressed when I hear just how much most ladies and it's mostly ladies who know these things know about topical application of various products give the appearance of improved skin health, so they might conceal blemishes, for instance, or use lighteners or apply retinoic acid that increases dermal collagen, or they might apply hyaluronic acid serums that smooth skin wrinkles at least transiently. Others, including many estheticians and dermatologists, resort to such strategies as applying red light or microneedling or sauna or other methods that presumptively increase the deposition of dermal collagen. So these are all topical or local effects, sometimes involving some injections into the dermal layer, but they're all applied externally through the epidermis. But I'd like to encourage you to think a little differently. So it's perfectly fine to do all these external strategies, but I want to persuade you that if you obtain better skin appearance and health internally that is, from the dermis, from the gastrointestinal tract to the dermis, and outwardly, you'll get better results with all those external strategies. In other words, it would be like applying, say, cover-ups or lighteners or hyaluronic acid serum to a 75-year-old's facial skin or someone who's 30 years old, which will obtain better results. Of course those strategies apply to a 30-year-old's skin. What if we could turn back the clock in skin health and appearance from, say, age 75 or 65 back 10 or 20 years? You're going to get even better results with all those other external strategies.

Speaker 1: 3:10

There's a list of reasons why oral strategies, that is, things you ingest orally, work. This is because that most of us have lost microbes from our gastrointestinal microbiomes for a variety of reasons Overexposed antibiotics, chlorinated drinking water, preservatives in food that have antibacterial properties, the herbicide glyphosate that kills weeds, yes, but also kills microbes. It's an antibiotic. Emulsifying agents in foods, stomach acid blocking drugs and a number of other factors have all conspired to introduce massive change into the gastrointestinal microbiome but most of all, have led to the loss of hundreds of species, some of which exerted positive effects on your skin, the so-called gut skin axis. There's also distortions of diet, the modern diet, because we've been told, for instance, to reduce our intake of saturated fat and cholesterol, for which there was no good evidence in the first place to show that a reduced intake of saturated fat and cholesterol reduced cardiovascular risk. But that awful advice widely embraced by most Americans over the last 50 years, led to abandonment of a number of important factors that play roles in your facial skin appearance, actually body-wide skin appearance. Specifically, the advice to cut fat and cholesterol caused most modern people to abandon the consumption of organ meats such as brain and heart and tongue, and stomach and intestine, and those were sources of important nutrients that have skin benefits.

Speaker 1: 4:47

There's also been a trend towards massive over-reliance on processed and ultra-processed food. You recognize these things. These are snack foods, encephaline wrappers, food served to you through a drive-thru window, things that have multiple additives, synthetic additives, and have been highly processed. One of the things lacking when you rely on processed or ultra-processed foods are carotenoids. Carotenoids are a class of nutrients. There's about 600 to 800 different carotenoids that are lacking in the modern diet of processed and ultra-processed foods, and carotenoids have very powerful roles on skin health and appearance, as well as overall body composition and inflammation.

Speaker 1: 5:29

So let's talk about all the factors that you can restore that are missing. So these are natural factors that you should have had all along that, when lost, cause deterioration of your skin health and appearance and, when replaced, exert outsized beneficial effects in smoothing your skin, reducing wrinkles, increasing moisture. Also, bear in mind that healthier skin means a healthier body. In other words, regard the skin as an outward reflection of internal health, especially of the gastrointestinal system. As you improve gastrointestinal and overall health, you improve skin health and appearance. So not only will you feel better and look better, you will be healthier and enjoy healthier, smoother skin.

Speaker 1: 6:14

So what are the factors lacking in modern life that you can restore? Well, the most important among them is the microbe Lactobacillus reuteri. So Lactobacillus reuteri was a microbe discovered in 1962 in the breast milk of a nursing mother in Germany, discovered by a German microbiologist named Dr Gerhard Reuter, and he found it easy. In 1962, he found it easy to recover this microbe in breast milk, in stool and other sources. Over the course of his 40-year academic career in Germany he found it more and more difficult to find this microbe, such that by the end of his 40-year career he found it nearly impossible to find it. And that's been borne out by several subsequent studies that nearly all modern people have lost this very important microbe, lactobacillus reuteri. Among the reasons why that has happened is because reuteri is very susceptible to common antibiotics. So perhaps you took amoxicillin 10 years ago, 20 years ago for an upper respiratory infection or other reason, and it wiped out all your lactobacillus reuteri. So almost nobody has this microbe anymore, despite the fact that wild mammals like deer, raccoons and moose they all have rhodorite Hunter-gatherer humans, unexposed antibiotics and these other factors all have lactobacillus rhodorite. It's us who have the problem because we've lost lactobacillus rhodorite.

Speaker 1: 7:39

Why is that important? Well, two reasons. One reason is that lactobacillus reuteritis, very unique as a microbe in the gastrointestinal tract, in that it sends a signal up through the vagus nerve, up through your chest neck, into your brain, tells your brain, specifically the hypothalamus, to release the hormone oxytocin. And oxytocin has tremendous effects in stimulating the expansion of collagen in the dermal layer. So I know of nothing that is as powerful or potent as oxytocin to increase dermal collagen. Oxytocin also increased the production of sebum, the oily material that provides moisture in your skin. It also reduces abdominal fat and thereby reduces inflammation. It also reduces cortisol that adds to inflammation and expansion of abdominal fat. So oxytocin reduces those factors via cortisol so that you have less inflammation body-wide, less inflammation in the skin, less abdominal fat driving inflammation.

Speaker 1: 8:43

But there's another aspect of lactobacillus roteri's characteristics, beyond the ability to provoke release of oxytocin from the brain, and that is its very unique capacity to be able to colonize the small intestine. In other words, most microbes colonize the colon, the large bowel, while lactobacillus roteri can colonize both the 24 feet of small intestine as well as the colon. Well, that's important because lactobacillus roteri not only colonize the small intestine, it also, upon taking up residence, produces what are called bacteriocins. These are natural antibiotics effective against fecal microbes, that is, proteobacteria. That's important because modern people at least 50% of the US population due to our overexposures to things like antibiotics and other factors, have allowed beneficial species to disappear or be reduced in numbers and that phenomenon allowed the overproliferation of fecal microbes. These are microbes like E coli and salmonella and campylobacter. So these fecal microbes overproliferated in the colon and then, remarkably, ascended into the small intestine.

Speaker 1: 9:55

The small intestine is, by design, very permeable because that's where we absorb nutrients like vitamins and minerals and fatty acids and amino acids. But it's not equipped the small intestine is not equipped to handle an invasion of trillions of fecal microbes. When that happens, this is a process we call small intestinal bacterial overgrowth, sibo or SIBO. That's when invading fecal microbes live and die rapidly. They only live for a few hours and when they die they shed their toxic components, specifically something called lipopolysaccharide endotoxin, into the intestine. That then makes its way across the intestinal wall and into the bloodstream. And when endotoxin enters the bloodstream, that's called endotoxemia and that has major effects on degrading skin appearance and health. It accelerates skin aging, it causes inflammation, it adds to numerous forms of rashes, including rosacea and psoriasis, as well as acne and dry skin and blemishes. So restoring rooterite, in addition to its ability to provoke oxytocin and thereby dermal collagen and other beneficial effects, also colonized the small intestine, thereby reducing endotoxemia. And so that you can appreciate this two-pronged effect of restoring this lost microbe, lactobacillus roteri, when combined, exerts very important and powerful effects on smoothing your skin and ridding yourself of blemishes and rashes.

Speaker 1: 11:31

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Speaker 1: 13:00

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Speaker 1: 14:27

Two other factors that have largely disappeared from the modern dietary experience are collagen, peptides and hyaluronic acid. Now, your great-grandma had lots of collagen and hyaluronic acid in her diet because she included such things as brain, heart, tongue, intestines and stomach in her diet. But the modern device to cut saturated fat and cholesterol has made most modern people so squeamish in consuming organ meats that we get very little collagen and hyaluronic acid. But each of those things independently adds to your skin, health and appearance. For example, ingesting collagen orally increases dermal collagen quite significantly. It's not uncommon to have a 7% increase in the thickness of your dermis over 90 days of consuming collagen peptides.

Speaker 1: 15:13

And by the way, taking collagen orally provides other benefits outside of the skin. For instance, it increases the collagen content of your joint cartilage and therefore prevents, may even reverse, at least in its earlier stages, osteoarthritis as you rebuild collagen. Collagen also adds to shape and body composition benefits in that it modestly reduces waist circumference and increases muscle. Having a restoration of youthful muscle gives you great control over metabolic rate, which thereby makes it easier to lose weight, especially from abdominal fat. Likewise, hyaluronic acid richest in brain and skin and tongue and some other organs largely absent from the modern diet and I see people doing such things as eating boneless, skinless chicken breasts, which is the worst thing you could do.

Speaker 1: 15:59

We want hyaluronic acid. So if you're too squeamish to add back organ meats, you can take both collagen and hyaluronic acid as supplements. When ingested orally, hyaluronic acid not only improves the skin around your eyes, where you might apply hyaluronic acid serums, but improve skin appearance body-wide because it increases dermal thickness, just like collagen body-wide. So it increases the thickness of the dermis around your eyes, your entire face, your neck, your abdomen, your thighs, your butt, everywhere, so you have smoother skin. Hyaluronic acid works by further stimulating production of collagen in the dermal layer of skin. It also increases moisture because hyaluronic acid is very good at retaining water, not in an edema type of way, but in increasing moisture and thickness of the dermis way.

Speaker 1: 16:49

And hyaluronic acid has numerous other health benefits, such as acting as a fiber, even though it's sourced from animals. Such as acting as a fiber even though it's sourced from animals, specifically organs. It is a fiber Very unusual in that nearly all other fibers come from plants, but hyaluronic acid is a unique fiber in that it comes from animals and it stimulates proliferation of healthy bacterial species in your gastrointestinal microbiome, so excess of fiber, causing proliferation of healthy species in your gastrointestinal microbiome that in turn produce a very important fatty acid called butyric acid. And that butyric acid can go to your skin and acidify the skin, because healthy skin is acidic, typically having a pH of 4.5. Unhealthy skin that is, skin with acne or rosacea or eczema or psoriasis is less acidic, typically tenfold less acidic, with a pH of about 5.5. Recall that the pH scale is logarithmic, so the difference between a pH of 4.5 and 5.5 is tenfold. Getting butyric acid that goes to the skin because you bloomed healthy species by consuming hyaluronic acid means that you discourage skin rashes and blemishes and you encourage the proliferation of healthy and protective bacterial species such as Staphylococcus epidermidis. So hyaluronic acid is massively helpful, not only for skin health and appearance, but overall health and appearance, including exerting beneficial effects on your gastrointestinal microbiome, further adding to the benefits of the gut-skin axis.

Speaker 1: 18:40

Carotenoids are a large class of nutrients that include such compounds as lycopene or beta-carotene or cryptoxanthin that are largely lacking, as I mentioned in the opening comments, because the modern diet has become over-reliant on processed and ultra-processed foods, largely made with cheap fillers, chemical additives, excessive sugars, but lack carotenoids, and that's a problem for skin health, because carotenoids are among the most important nutrients in determining your skin health and appearance, especially astaxanthin. Astaxanthin is a carotenoid that is more potent than all other carotenoids that is typically sourced from eating things like salmon or shrimp, or crab or lobster. This is the orange color that these creatures display and that carotenoid, astaxanthin, exerts huge effects on skin health and appearance. Specifically, both reduces existing sun damage, but even more potently prevents future sun damage. It makes you less liable to burn, for instance, upon exposure to ultraviolet radiation, as you would with a sunburn. It doesn't make you impervious, so be careful, but it takes longer. It takes more sun exposure to get a sunburn and thereby sun damage. Recall that when you are exposed to excessive sun, it dissolves or breaks down the collagen, causes cross-linking and fragmentation of the collagen in the dermal layer of skin that is then resorbed, reabsorbed by an enzyme called metalloproteinase, and so when you're overexposed to sun, there's degradation or deterioration in the collagen layer of your dermis, which is then reabsorbed, and it thins your skin. That's why people who've had too much sun exposure have that thinned, crepey skin that looks like they've aged 10 or 20 years just by getting a sunburn or getting excessive sun.

Speaker 1: 20:24

Astaxanthin and other carotenoids such as lycopene, rich in tomatoes and other red or orange colored foods, contribute to preserving skin health, reducing skin damage, reducing existing sun damage and preventing future sun damage. It's also very potent anti-inflammatory. So part of the deterioration skin health and appearance is inflammation, and astaxanthin is exceptionally effective at minimizing or reducing inflammation. Now, each of the factors I mentioned lactobacillus roteri, collagen peptides, hyaluronic acid and astaxanthin all exert independent effects on the dermal layer of skin as well as other body parts all beneficial effects. Now if you were to take, for instance, collagen peptides alone let's say 20 grams of bovine collagen per day or if you were to take hyaluronic acid alone, 120 milligrams orally per day, you would typically see about a six to seven percent increase in the thickness of the dermal layer. That's from the expansion of collagen mostly. But if you combine these four strategies, restore lactobacillus rotera that you've lost.

Speaker 1: 21:33

Supplement collagen peptides because most people don't want to eat organ meats anymore, we use collagen supplements, such as bovine collagen 20 grams per day, supplement hyaluronic acid 120 milligrams per day, and supplement astaxanthin. The most common dose is four milligrams. The only caveat with astaxanthin is it must be consumed in the presence of oils or fats, because astaxanthin is oil soluble and absorption is much enhanced when you consume it in the presence of oils or fats, because astaxanthin is oil-soluble and absorption is much enhanced when you consume it in the presence of oils or fats, such like butter or olive oil, or a fatty cut of meat. Astaxanthin absorption is enhanced. So put those four things together lactobacillus roteri, collagen, peptides, hyaluronic acid, astaxanthin all factors lacking in the modern dietary experience and you have a synergistic effect, what I believe is a synergistic effect. So, whereas those components by themselves can increase dermal thickness by about six to seven percent, when you put them all together in our clinical trial human clinical trial we obtained 15 percent increased dermal thickness over 90 days. Now what happens longer than 90 days? We don't know. We didn't have the budget to go beyond 90 days, but it likely gets even better. But more than twice as much dermal thickness, meaning more than twice as much overall benefit in skin health and appearance. By combining those four compounds Now you can go even further by managing your diet and following a diet that does not cause insulin resistance, inflammation and skin rashes.

Speaker 1: 23:04

Sadly, conventional dietary advice not only does not reduce cardiovascular risk by telling you to reduce saturated fat and cholesterol. It also causes deterioration and skin health. We could also argue that modern diet causes acceleration of skin aging. So a diet that's low in fat and cholesterol and weighed more heavily in favor of grains they say healthy whole grains or everything in moderation, including diet drinks and fruit juices that kind of diet causes an accelerated deterioration of skin for a variety of reasons, but one of the main reasons is the increase in what's called glycation, that is, glucose modification of proteins such as collagen.

Speaker 1: 23:45

Collagen is exceptionally susceptible to glycations Every time your blood glucose goes above 100 milligrams. So let's say you had a bowl of oatmeal stone ground, organic oatmeal no added sugar. Let's say your blood glucose prior to the oatmeal was 90 milligrams per deciliter. You consume that bowl of oatmeal because you were told it was heart healthy and your blood glucose is 155 milligrams, which is very typical in a non-diabetic much higher if you're pre-diabetic or a type 2 diabetic about uncommonly 300 milligrams. Every time that blood glucose exceeds 100, you glycate collagen and you make it brittle and you cause the enzymes in the dermal layer of skin to reabsorb the collagen the enzymes in the dermal layer of skin to reabsorb the collagen, causing acceleration of skin, thinning and a crepey appearance to your skin. So one wet thing we can do is never allow blood glucose to exceed 100 milligrams per deciliter, thereby turning off glycation and preserving the collagen. This adds further because you're not damaging your collagen while you're doing things like restoring lactobacillus roteri, collagen, peptides, hyaluronic acid, astaxanthin and rebuilding collagen that may have been damaged or lost in previous years.

Speaker 1: 25:00

So what is the diet that minimizes glycation, inflammation, insulin resistance and stops adding to your tendency to have skin rashes, dryness and blemishes. It's a diet that includes no wheat, no grains, no sugars and we never limit fat and we never limit calories. Very different approach. People say, oh that if we don't limit fat it's going to give us cardiovascular disease, heart disease. It does not. That's a conversation for another day. But the whole house of cards of cut your saturated fat and cholesterol that never had good evidence in the first place. We don't have to adhere that silly advice that impairs health and led us down the path of numerous destructive practices in health.

Speaker 1: 25:42

We're going to revert back to the diet that humans have followed for the first 99.6% of our species time on this planet in which humans did not consume the seeds of grasses, wheat and grains. That's what wheat and grains are, and sugars excessive sugars and we never limit fat. If you're a human living in a wild setting, you won't throw away the fat. You don't throw away the heart or the tongue or the pancreas or the stomach you consume them. Or the tongue or the pancreas or the stomach, you consume them. Whoever hunted that animal worked hard to get that to kill that animal, and you consume everything, including saving the ligaments, tendons and bones, to make soups and broths.

Speaker 1: 26:19

By the way, don't fall for the trap of making bone broths. We now know that bone broths that is, boiling bones for extended periods, like 36 hours, in the presence of vinegar to extract minerals Also extracts toxic levels of lead, heavy metal, lead so we don't do that. It's fine to make a broth or soup, but don't use it. Prolonged boiling, don't add vinegar. Add meats, tendons, organs, bones, leftover meats or whatever you have and make soups or what I call carcass broth. It doesn't sound very appetizing, but that's a much healthier, safer way to get such things as collagen and hyaluronic acid from foods. Or, of course, you can supplement them. But in the background of this diet no wheat, no grains, no added sugars, never limiting fat, never limiting calories amplifies the benefits you obtain from those four synergistic factors I discussed earlier.

Speaker 1: 27:11

We also go a step further in addressing other common nutrient deficiencies that are unique to modern life. For instance, you likely live indoors, you wear clothes in public, you may be over the age of 40, and you don't eat organ meats that contain some vitamin D. We therefore supplement vitamin D Ideally enough vitamin D to achieve a 25-hydroxy vitamin D blood level. Therefore, supplement vitamin D Ideally enough vitamin D to achieve a 25 hydroxy vitamin D blood level of 60 to 70, the ideal range. We supplement magnesium because we used to obtain magnesium from drinking water that passed over rocks and minerals and streams and rivers Can't do that anymore. Right, it's got sewage and other contaminants. So we filter our drinking water and water filtration is very effective, removing all magnesium. And modern produce like vegetables and fruit have almost no magnesium due to modern farming methods. So we supplement magnesium Iodine because people don't eat enough seafood or we can't, because seafood is contaminated by mercury, shelf is contaminated by cadmium all from industrialization.

Speaker 1: 28:12

We need to get our iodine from someplace, so we get it from kelp tablets or iodine drops. We get 350 to 400 or so micrograms per day so that your thyroid gland can operate normally and produce thyroid hormones at normal or optimal amounts. And lastly, we add omega-3 fatty acids normal or optimal amounts. And lastly, we add omega-3 fatty acids, epa and DHA, because we can't eat all the fish we want, right, because of mercury, and so we supplement the EPA and DHA at a dose of 3,000 to 3,600 milligrams combined per day, typically divided in two. That can only be obtained from fish oil. You cannot obtain it from krill or from sources of linoleic acids such as flaxseed or chia.

Speaker 1: 28:51

It's something different that is largely unrelated to the EPA and DHA. That provides all kinds of benefits, including preservation of brain health and helping improve skin health and appearance. Now put those four things together Restoration of vitamin D, magnesium, iodine and omega-3s. Once again you have a synergistic combination that, when together, minimize inflammation, minimize glycation, minimize insulin resistance, the factors that lead to deterioration or skin aging. Now put this all together, you now have a very powerful, comprehensive oral collection of strategies that restores and maintains beautiful and youthful skin.

Speaker 1: 29:33

You know, I talk to my members of my drdavisinfinitehealthcom inner circle typically once a week for a couple of hours, and if you look at these people participating in my programs who are doing all the things I've discussed today and you'll notice that with each passing week, with each passing two-way Zoom meetup we have typically 90 people or so show up. They look younger and younger with each passing week. We see their crow's feet dissipating. We see the smile lines being reduced. We see the nasolabial fold along the sides of the nose and mouth and the forehead wrinkles diminishing. We see redness and blotchiness disappearing. We see around the eye puffiness receding. In other words, I believe it's not a stretch to say that we see people looking as if they're 10 or 20 years younger.

Speaker 1: 30:20

All by increasing dermal collagen, all by increasing dermal moisture, by increasing skin moisture in general, by reducing inflammation and normalizing other aspects of metabolism through the supplements we add. So know that you have enormous control over skin health and appearance obtained orally. That will amplify, that will increase the benefits of whatever you do topically. Now, if you want more detail on how this all works, the exact dosages, best ways to supplement these things, where to obtain them, I invite you to join my conversations in my drdavisinfanthealthcom inner circle. Now, if you learned something from this episode of the Defiant Health Podcast, I invite you to subscribe through your favorite podcast directory. Post a review. Post a comment. Join the movement to empower yourself in health. Thanks for listening.