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Speaker 1: I love that inside and out approach because your skin

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Speaker 1: is made of three layers, and most skincare products are

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Speaker 1: going to work on the top player, and it's your

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Speaker 1: diet that's really going to look after the deep layers

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Speaker 1: of your skin. So you need to do a bit

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Speaker 1: of both. If you're doing just skincare, you might not

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Speaker 1: get the results you want.

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Speaker 2: Nutrition is basically the fuel that keeps us going, but

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Speaker 2: it's a lot more than that. Even though there's a

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Speaker 2: lot more research that needs to be done, the state

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Speaker 2: of our gut health might be connected to our skin

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Speaker 2: more than we imagined.

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Speaker 3: Hi guys, and welcome. I'm so glad you're here.

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Speaker 2: I'm Nicole Berry and this is skin Queries, a show

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Speaker 2: all about our skin and its health as we grow

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Speaker 2: in age. Our skin is really a record of a

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Speaker 2: life well lived, because there isn't one body part that

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Speaker 2: I can think of that reflects our well being.

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Speaker 3: As clearly as our skin.

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Speaker 2: So let's go on this journey together to really understand

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Speaker 2: what's going on with our skin.

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Speaker 3: Let's unravel the mysteries happening inside and out.

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Speaker 2: Today we're talking about you get nutrition and how that

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Speaker 2: shows up on our skin.

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Speaker 3: Food is everything to me.

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Speaker 2: I love coming up with healthy, nourishing recipes that heal

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Speaker 2: me from the inside out. And even though it wasn't

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Speaker 2: my priority to improve my skin, I noticed that when

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Speaker 2: I started to change my diet, my complexion got better

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Speaker 2: and more radiant.

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Speaker 3: But it makes sense, right.

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Speaker 2: Our skin often likes to warn us when things aren't

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Speaker 2: quite right. Certain foods might make you break out. Your

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Speaker 2: skin can become pale when you're low on things like iron,

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Speaker 2: and you can also get things like hyperpigmentation when you're

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Speaker 2: not getting enough vitamins such as B twelve or folic acid.

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Speaker 2: But like many of us, I had some sense of

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Speaker 2: nutrition being important. I just didn't do anything about it

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Speaker 2: until later.

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Speaker 3: In my life.

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Speaker 2: I think, like many people, I was living a fast

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Speaker 2: life and a fast track into a career I thought

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Speaker 2: I wanted. I was working in magazines, really burning the

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Speaker 2: candle at both ends, and living in that kind of

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Speaker 2: weekend warrior lifestyle where I was working very hard during

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Speaker 2: the week and partying on the weekend and just starting

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Speaker 2: that vicious cycle over and over, and it was starting

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Speaker 2: to affect not only my body, my skin, my mental health.

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Speaker 2: And I really didn't understand because that was truly the

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Speaker 2: blueprint of a successful New York City life, and yet

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Speaker 2: it was not in line with how good I was feeling.

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Speaker 2: So I hit a wall in my twenties where I

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Speaker 2: realized something has got to give. I have to address

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Speaker 2: my whole self in a holistic way. And holistic doesn't

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Speaker 2: necessarily mean alternative or crunchy. It just means looking at

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Speaker 2: the full picture, looking at what I'm eating, looking at

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Speaker 2: what I am watching, what I'm consuming in the media,

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Speaker 2: my relationships, it all had to be addressed together. So

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Speaker 2: as I I was working in the magazine industry, I

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Speaker 2: started to carve out time after work where I would

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Speaker 2: go seek out different things that lit me up. So

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Speaker 2: whether that was a meditation workshop, whether it was hearing

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Speaker 2: my favorite author speak. I started to really listen to

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Speaker 2: what interested me, and that was at the time, yoga, meditation,

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Speaker 2: and also just cooking for myself. That was a big

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Speaker 2: shift for me is instead of outsourcing my meals, which

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Speaker 2: is so easy in New York City you can find

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Speaker 2: anything at the drop of a hat, I started to

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Speaker 2: intentionally start cooking my meals, going to the grocery store,

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Speaker 2: picking out what I wanted for that day and cooking

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Speaker 2: myself a solo meal and it was so nourishing, not

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Speaker 2: only physically but also spiritually. And by shifting my diet alone,

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Speaker 2: so much changed because I could really discern what ingredients

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Speaker 2: made me feel good and even look good, and also

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Speaker 2: knowing what was going into the meals and the process.

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Speaker 2: I think that there is a spiritual aspect in cooking

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Speaker 2: the meals and who prepares meals for you, the love,

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Speaker 2: so to speak, that you put into meals, it really

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Speaker 2: does make a difference in your overall energy. So as

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Speaker 2: I started to shift my meals, as I started to

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Speaker 2: shift my lifestyle, I started to get a glow about me.

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Speaker 2: And I know that sounds strange to say that. When

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Speaker 2: you know you're getting a glow, but you just feel it,

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Speaker 2: it emanates out of your energy and then people start

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Speaker 2: to notice and my interest started to shift. It didn't

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Speaker 2: happen overnight, but I got so excited about how good

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Speaker 2: I was feeling that I wanted to share it with others,

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Speaker 2: and so I decided to launch a blog an online

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Speaker 2: magazine if you will, to share what I was experiencing.

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Speaker 2: And the more energy I put into that hobby, the

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Speaker 2: more it started to improve my life In a way

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Speaker 2: that I had a focus, a passion that also served

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Speaker 2: my well being. So when I connected the two my

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Speaker 2: passion for writing for editorial, for sharing stories with feeling good,

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Speaker 2: I really started to feel unstoppable and it became my

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Speaker 2: life's work.

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Speaker 3: So cut to a few years later.

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Speaker 2: I was able to leave my full time job and

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Speaker 2: work as a freelancer, which opened up a lot of

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Speaker 2: time where I could dive into not only my magazine,

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Speaker 2: my online magazine, but also healing myself and figuring out

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Speaker 2: all different ways that made me feel good. And skin

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Speaker 2: was definitely part of it. But it was interesting because

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Speaker 2: the shifts in my skin actually happened as a symptom

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Speaker 2: of my own healing. I'd never really put attention in

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Speaker 2: healing my skin, and my skin kind of went through

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Speaker 2: all of those phases that we all go through, right

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Speaker 2: in puberty, I broke out in college, I was really stressed,

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Speaker 2: and that manifested on my skin with breakouts or just

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Speaker 2: feeling really dry and not knowing.

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Speaker 3: What to use.

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Speaker 2: So it never really was like my true focus. But

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Speaker 2: what I noticed, just thinking about my well being in general,

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Speaker 2: my skin started to shift naturally. So I started to

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Speaker 2: notice that my breakouts started to lessen. And when I

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Speaker 2: talk about my breakouts, I used to suffer from really

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Speaker 2: pretty bad cystic breakouts. And when I was suffering from

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Speaker 2: cystic breakouts, things would happen on my face, you know,

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Speaker 2: whether it was my forehead or my chin, places where

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Speaker 2: you can't really hide, and there was definitely a lot

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Speaker 2: of not shame, but kind of embarrassment and not really

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Speaker 2: knowing how to control that.

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Speaker 3: But what I noticed is those started to lessen.

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Speaker 2: And I can confidently say that my skin quality is

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Speaker 2: actually better than when I was fourteen because it's being

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Speaker 2: nourished from the inside out. And I'm not the only

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Speaker 2: person who's noticed how what you eat shows up on

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Speaker 2: your skin. So we went out and asked you if

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Speaker 2: you think there's a link between nutrition and skin, And

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Speaker 2: it seems like a lot of you feel the same.

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Speaker 4: Everything is connected in our bodies, and so like nutrition

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Speaker 4: helps every other system, and so it's got to be

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Speaker 4: able to help your skin as well.

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Speaker 3: With moisture what you're eating all.

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Speaker 4: That everything starts in the gut and works its way out.

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Speaker 4: I feel like that's probably a big change that I've

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Speaker 4: made in my own diet is start I started eating

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Speaker 4: healthier and there's a lot of outward changes. Skin is

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Speaker 4: definitely one of them.

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Speaker 3: I think when I eat better, my skin looks better.

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Speaker 4: It's not as greasy, tends to just kind of.

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Speaker 3: Glow a little bit better, look a bit healthier.

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Speaker 2: I feel like when I eat more sugar, my skin

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Speaker 2: gets worse, or if I'm having more like oily fast

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Speaker 2: food my skin for sure.

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Speaker 4: I'm not an expert in that, but I got to

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Speaker 4: think there's some effect on your skin. Whatever you put

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Speaker 4: in your body is going to come out in one

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Speaker 4: way or another.

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Speaker 3: Exactly one way or another. What goes in must come out.

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Speaker 2: It sounds like many of us know that what we

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Speaker 2: eat can affect our skin, and then there's a science.

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Speaker 2: One example is a study from the Netherlands published in

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Speaker 2: twenty nineteen. It found that women who tended to eat

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Speaker 2: more fruits and vegetables, fish and fiber rich foods had

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Speaker 2: fewer wrinkles than those who were drawn more towards meat

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Speaker 2: and processed foods.

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Speaker 3: I've seen it myself.

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Speaker 2: My lifestyle changes have definitely improved my skin and my

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Speaker 2: body in general. And our next guest can really break

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Speaker 2: down the science behind it. Coming up right after this break,

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Speaker 2: Welcome back to Skin Queries. Earlier, I shared my own

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Speaker 2: journey with nutrition and how changing my diet reflected on

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Speaker 2: my skin, an experience that some of you have shared

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Speaker 2: as well. But if you've ever tried looking for a

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Speaker 2: better diet for your skin online, then you've probably gotten

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Speaker 2: lost in a sea of articles about which foods to

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Speaker 2: avoid and what diets to go on, and it can

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Speaker 2: be overwhelming and downright contradictive. So let's sift through all

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Speaker 2: this information and separate fact from fiction with doctor Thiv Marathapu,

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Speaker 2: a dermatologist and nutritionist.

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Speaker 3: Thank you so.

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Speaker 2: Much for joining us on this episode of Skin Queries.

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Speaker 2: I'm really excited to dive in. Can you please introduce

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Speaker 2: yourself to our listeners.

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Speaker 1: I'm PIV. I'm a bod setified dermatologist, but I'm dual

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Speaker 1: qualified as a nutritionist and that really forms a holistic practice.

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Speaker 1: So when i see patients in clinic, I'm looking at

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Speaker 1: the whole picture. I'm really trying to think about all

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Speaker 1: the different things that can influence the skin, and that's

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Speaker 1: something I'm super passionate about.

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Speaker 3: I love that.

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Speaker 2: And you are the author of skin Food and what

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Speaker 2: inspired you to write this book?

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Speaker 1: So I guess I found that I was getting asked

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Speaker 1: the same questions. So, whether it was by patients, my

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Speaker 1: nutritionist colleagues, my dermatology colleagues, people were always asking me, well,

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Speaker 1: what should I do if I have ex miusoriasis, if

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Speaker 1: I have acne? What advice should I be giving to

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Speaker 1: my patient? So I thought, you know what, everyone has

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Speaker 1: the same queries, the same issues. Let's just put it

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Speaker 1: all in one place so that even if people can't

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Speaker 1: access a dermatologist, or they're a nutritionist and they haven't

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Speaker 1: learned about skin, or they're a dermatologist in practice and

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Speaker 1: they don't know that much about nutrition, everyone will be

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Speaker 1: able to take something away from it.

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Speaker 2: And can you explain why nutrition is so important for

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Speaker 2: our skin and our gut?

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Speaker 1: So the gut is incredible. Obviously, we know this amazing

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Speaker 1: powerhouse of our immune system. So we have, you know,

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Speaker 1: a couple of kilos about four pounds worth of bacteria

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Speaker 1: sitting in our gut, and they're busy. They are really

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Speaker 1: looking after the function of our immune system. And you

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Speaker 1: know from birth that our immune system is trained by

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Speaker 1: the gut and the exposure of the gut microbiome to

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Speaker 1: our immune cells. So Imbalances in the gut microbiome can

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Speaker 1: contribute to inflammation, and many skin conditions are driven by inflammation.

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Speaker 1: If we think about XMUF, we think about psoriasis, even animosation.

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Speaker 1: Inflammation is a key factor in all of those common

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Speaker 1: skin conditions, and we don't have good enough evidence to say, look,

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Speaker 1: if we fix your gut will definitely fix your skin,

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Speaker 1: but it is an important part of my practice talking

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Speaker 1: about gut health and really working towards a gut friendly

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Speaker 1: diet and being really careful about our gut microbiomes.

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Speaker 2: According to the National Institute of Environmental Health Sciences, a

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Speaker 2: microbiome is a collection of microbes like bacteria, fungi, viruses,

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Speaker 2: and their genes that naturally live inside and on our bodies.

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Speaker 3: They're very important to our health.

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Speaker 1: So your gut has a microbiome and your skin has

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Speaker 1: its own microbiome as well, and when the good bacteria

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Speaker 1: in the gut are out of balance, then that's when

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Speaker 1: we tend to see more inflammation. And more recent research

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Speaker 1: has shown that if you have imbalances in your skin

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Speaker 1: microbiome that can contribute to skin inflammation as well.

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Speaker 2: Now that we've covered how nutrition can affect our skin.

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Speaker 2: Let's see which foods can help us achieve a healthy

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Speaker 2: and radiant complexion. Doctor Thevy came up with a four

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Speaker 2: step solution that she calls glow. It's an acronym and

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Speaker 2: it's easy to remember, so let's break it down. The

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Speaker 2: G in glow stands for greens.

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Speaker 1: So eat your fruit and vegetables. You need a variety

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Speaker 1: of fruit and vegetables in your diet. They are full

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Speaker 1: of super important antioxidants that we need generally for skin

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Speaker 1: healths because what those antioxidants are doing is they are

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Speaker 1: digested and they reach the skin where they quench all

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Speaker 1: of those free radicals that are contributing to skin inflammation

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Speaker 1: and aging. And many of us are using antioxidants on

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Speaker 1: our skin right, So vitamin C, for example, really popular

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Speaker 1: skin antioxidant, but we're not consuming enough antioxidants in our diet.

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Speaker 2: I do notice that when I'm eating a more vitamin

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Speaker 2: C rich diet, it actually really complements. You know, this

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Speaker 2: vitamin C topic goals.

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Speaker 1: Yes, inside and out exactly. And I love that inside

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Speaker 1: and out approach because your skin is made of three layers,

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Speaker 1: and most skin care products are going to work on

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Speaker 1: the top player and it's your diet that's really going

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Speaker 1: to look after the deeper layers of your skin, So

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Speaker 1: you need to do a bit of both. If you're

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Speaker 1: doing just skin care, you might not get the results

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Speaker 1: you want in the longer term.

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Speaker 2: And then L is for your lean proteins, which makes

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Speaker 2: sense because your skin is actually made up of proteins.

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Speaker 2: And a protein that we're all obsessed with is collagen

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Speaker 2: because it's responsible for your skin's elasticity.

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Speaker 1: If you have a protein poor diet, your skin may

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Speaker 1: sag and it will not heal as well. So if

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Speaker 1: you've had a breakout, you may end up with a

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Speaker 1: mark or a scar that takes a little bit longer

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Speaker 1: to settle down. So lean protein sources with thinking oily fish,

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Speaker 1: you could do chickpeas, you could do tofu. Whatever that

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Speaker 1: lean protein is that you enjoy, but you need to

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Speaker 1: spread it throughout your day and make sure that you're

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Speaker 1: getting enough. And O is oils and healthy fats, and

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Speaker 1: I think people are always a little bit afraid to

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Speaker 1: have the healthy fats in the diet.

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Speaker 5: I think this is so underrated. Actually, it's your internal moisturizer. Yes,

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Speaker 5: you've got to moisturize from the inside as well. It's

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Speaker 5: so important for your skin barrier and how well that's working.

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Speaker 5: And the oils that I suggest. You know, we're talking

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Speaker 5: about all those healthy fats we want, almonds, cashews, all

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Speaker 5: those good nuts, olive oil, flax seed oil. These are

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Speaker 5: great oils for healthy skin barrier. And of course when

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Speaker 5: you're eating oil fish you're getting your Amiga threes from

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Speaker 5: that as well. If you're following a plant based diet,

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Speaker 5: you can go to chear seeds or again certain nuts

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Speaker 5: and seeds as well, but you may want to add

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Speaker 5: an algae based supplement avocados. Avocado is a fantastic one

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Speaker 5: full of those skin loving good fats as well. And

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Speaker 5: if you are having a diet with inadequate dietary, you

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Speaker 5: will see dryness in your skin, dryness in your hair

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Speaker 5: as well. Those are the two manifestations. Sometimes if you're

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Speaker 5: already a little bit prone to say eggs and mel dormatitis,

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Speaker 5: it can flare up because you need those good fats

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Speaker 5: to make the barrier that supports the outer layer of

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Speaker 5: the skin, and when you don't have enough good fats

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Speaker 5: in your diet, you can see things like that flare up.

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Speaker 5: So super important and you can supplement if you don't

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Speaker 5: like the foods that contain good sources of amiga three,

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Speaker 5: then you know there are very good quality amiga three

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Speaker 5: supplements out there.

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Speaker 2: And then last, but definitely not least, is W which

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Speaker 2: stands for whole grains.

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Speaker 1: And you know the really good grains we're talking about quinoa,

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Speaker 1: whole grain, brown rice. Unprocessed. Whole grains do feed and

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Speaker 1: support the gut bacteria. So they're really nice for supporting

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Speaker 1: good gut bacteria. You don't need to have a lot,

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Speaker 1: You just need to have a little bit just to

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Speaker 1: give you the fiber that you may lack otherwise.

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Speaker 3: So that's glow. I love that.

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Speaker 2: And on the flip side, are there certain foods that

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Speaker 2: you recommend we avoid?

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Speaker 1: Yeah, so the two foods, And it's never popular if

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Speaker 1: I'm ever giving a talk and I say, these people

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Speaker 1: are oh, it's so the two food groups that I say, look,

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Speaker 1: you just need to be mindful of these. Enjoy them,

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Speaker 1: but be careful. So alcohol is a big one. So

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Speaker 1: alcohol consumption can flare existing skin concerns. So it's a

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Speaker 1: definite trigger for many different skin conditions. Psoriasis, it's well

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Speaker 1: established to flare soriasis XMA. Because a lot of alcohol

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Speaker 1: contains histamine, it can make your skin more itchy. If

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Speaker 1: you have EXMA, it can trigger rosatia flushing. So it's

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Speaker 1: definitely a trigger for skin conditions. But the studies also

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Speaker 1: show that it increases fine lines and wrinkles in the

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Speaker 1: upper part of the face.

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Speaker 3: And why is that?

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Speaker 2: How is it triggering fine lines and kind of exacerbating inflammation?

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Speaker 3: What's happening?

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Speaker 1: So alcohol is pro inflammatory as in itself and the

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Speaker 1: metabolism of it, but in addition to that, it's sugar,

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Speaker 1: so it's broken down to sugar. And so the other

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Speaker 1: group of things to be mindful of is a high

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Speaker 1: refined sugar diet. And we're talking you know, candy and

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Speaker 1: those sweet and fizzy drinks and all of those things

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Speaker 1: that we know we should be avoiding. But when we've

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Speaker 1: got that sugar, it causes glycation, and glycation causes your

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Speaker 1: collagen fibers, which are really what's keeping your skin young

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Speaker 1: and useful looking. It causes them to become stiff. And

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Speaker 1: when they become stiff, they're not balancy, they're not radiant,

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Speaker 1: and you end up with these wrinkles and signs of

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Speaker 1: premature aging, so they called advanced glycation end products or

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Speaker 1: age products. That's what's really aging your skin.

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Speaker 3: So refined sugar, alcohol.

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Speaker 1: What about dairy, So dairy is a mixed bag, So

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Speaker 1: some people are fine with dairy. It's not a trigger

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Speaker 1: for everyone. And the skin conditions that dairy can be

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Speaker 1: a problem for obviously porisis and exma, but also acne.

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Speaker 1: And for some people with acne, they can cut out

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Speaker 1: every little bit of dairy in their life, they can

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Speaker 1: cut out all the sugar, they will still have acne.

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Speaker 1: And that's because hormone are super important for breakouts. So,

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Speaker 1: especially for women, our hormones can reak have on our skin.

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Speaker 1: And I have patients who are dieticians nutritionists, their diets

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Speaker 1: are on point, but they still have really stubborn acne.

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Speaker 1: So there is a role that diet plays, but hormones

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Speaker 1: are really important for breakouts as well. So if you

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Speaker 1: do have acne, and if you've got breakouts jawline acne

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Speaker 1: in particular, you can try removing dairy. The data really

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Speaker 1: supports skim milk, but to be honest, in my practice,

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Speaker 1: I don't see many people are still drinking cow's milk anymore.

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Speaker 1: So you know, most patients are already on alternative milks

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Speaker 1: by the time they come to see me, but you

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Speaker 1: can emit milk products from your diet.

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Speaker 2: I love how easy and simple your glow principles are,

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Speaker 2: which is great because there are so many radical lifestyle

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Speaker 2: changes that focus on cutting out and villainizing.

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Speaker 3: Whole food groups. So how do extreme diets.

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Speaker 2: Like the Kido diet, for example, where you cut out

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Speaker 2: carbs and increase your intake, how would something like that

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Speaker 2: show up on your skin.

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Speaker 1: It's really interesting, Nicole, because for me, a kita diet

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Speaker 1: is like not a skin friendly diet because you can

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Speaker 1: get keito rash.

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Speaker 3: I've never heard of akita rash before.

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Speaker 1: So it's a very specific rash.

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Speaker 3: Where does something like that manifest.

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Speaker 1: So chest and back usually, and it's a very classical rash.

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Speaker 1: It's red, lumpy, little bit scaly, and we don't really

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Speaker 1: understand why it happens, but it's a skin response to

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Speaker 1: high ketones and it's very classically seen in people who

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Speaker 1: are on a keitogenic diet. So that might be bodybuilders,

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Speaker 1: or it might just be somebody trying to lose a

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Speaker 1: bit of weight, or as the patient's I typically see

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Speaker 1: somebody trying to prepare for an event. So the other

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Speaker 1: thing about akito diet, there are so many benefits to

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Speaker 1: fruit as well as vegetables. You know, fruits and vegetables

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Speaker 1: is such an important source of antioxidant. When you're in

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Speaker 1: a kita diet, those really important foods are minimized, and

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Speaker 1: I just think you will not be meeting your skin's

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Speaker 1: knee if you are very restrictive. Sometimes you can also

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Speaker 1: lose excess facial subcutaneous fat, which is aging.

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Speaker 3: And I see people who've been on a.

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Speaker 1: Kito for a while and they have this sort of

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Speaker 1: gaunt complexion, and you know, you, of course you could

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Speaker 1: have fillers to replace it, but it's never the same

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Speaker 1: as your own body composition.

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Speaker 2: So you mentioned some foods can trigger plaoriasis, but are

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Speaker 2: there other foods that can exacerbate it?

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Speaker 1: So plaquorisis is a huge area of interest. Is really

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Speaker 1: what we're looking at in our research project at the moment,

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Speaker 1: because the dietary role in plecoriasis is something of an

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Speaker 1: unanswered question and it's been something that patients have been

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Speaker 1: asking us for years. How does diet influence my plasoriasis?

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Speaker 1: And there's a few things that we now understand. So

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Speaker 1: number one, weight is really important in placoriasis, So if

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Speaker 1: you are overweight or obese, losing weight can be hugely

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Speaker 1: helpful in improving your skin and it can also reduce

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Speaker 1: the risk of developing other complications that we see in

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Speaker 1: people who live with plexoriicis, such as high blood pressure

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Speaker 1: or heart disease as well. So body weight maintenance is

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Speaker 1: an important aspect of managing plexorisis. For some people with plexoricis,

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Speaker 1: gluten is a trigger and if you have your blood

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Speaker 1: test for gluten sensitivity done, you will have a better

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Speaker 1: idea of whether you need to remove gluten from your diet.

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Speaker 1: You can emit gluten and see if you notice an

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Speaker 1: improvement in your skin. And from our research, we believe

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Speaker 1: that dairy products and red meat could also impact plexoricis

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Speaker 1: severity as well. So this is just research we're starting

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Speaker 1: to look at, but from looking at the early data,

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Speaker 1: red meat and dairy products may be an issue as well.

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Speaker 1: So these are just foods to think about as part

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Speaker 1: of your diet.

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Speaker 2: So it's not a bad idea to try different foods,

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Speaker 2: but when is it time to see a doctor.

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Speaker 1: That's a really good question Nicole, because often I see

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Speaker 1: people who struggling on their own for too long. So

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Speaker 1: they have tried cutting various foods out of their diet,

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Speaker 1: they have done various cleanses, and their skin still isn't better,

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Speaker 1: and they come and see me and we you know,

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Speaker 1: we go through it and we can really make big

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Speaker 1: improvements quite quickly. And I think if your skin condition

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Speaker 1: is impacting your mental health and well being, your sense

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Speaker 1: of confidence, if it's stopping you from doing things like

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Speaker 1: swimming or engaging in activities like sports with your friends,

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Speaker 1: or if it's affecting interpersonal relationship, it's really important that

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Speaker 1: you see someone and go to your dermatologist a good

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Speaker 1: nutritionist as well. I think working with both practitioners is

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Speaker 1: super important when you're managing a variety of different skin concerns,

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Speaker 1: but particularly placorrisis.

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Speaker 2: I'm so in line with your approach, combining the holistic

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Speaker 2: nutritional aspect with the traditional medical It's not something a

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Speaker 2: lot of doctors that I know do.

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Speaker 1: Yeah, when we have a holistic approach, that leaves room

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Speaker 1: for everything. So for example, if you have placorises, we

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Speaker 1: would talk about diet, nutrition, and we will talk about

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Speaker 1: stress and how that impacts your skin. We'll talk about

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Speaker 1: medical treatments, whether that's screams or tablets, so we'll do

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Speaker 1: the whole picture. And the same is for cosmetic treatments.

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Speaker 1: So you've got to start with that foundation of a

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Speaker 1: really good diet. You need to supplement where you need

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Speaker 1: to excellent sunscreen, and if you're doing all of that

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Speaker 1: good stuff, go for the cosmetic treatments that make you

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Speaker 1: feel good. That might be a bit of botox, maybe

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Speaker 1: some polynucleotides, maybe a little bit of filler, but you've

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Speaker 1: got to do the groundwork first. There's no point coming

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Speaker 1: in with a big sugary coffee drink and having your

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Speaker 1: botox and then going outside and have a cigarette and

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Speaker 1: not wearing sunscreen. I mean that to me is just pointless.

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Speaker 1: You have to do it all.

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Speaker 3: Yeah. I love that you say.

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Speaker 2: You know, it leaves room for everything else because you're

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Speaker 2: really working with a foundation and then you can have

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Speaker 2: fun with you know, whatever thing that you're interested in.

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Speaker 1: Yeah.

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Speaker 3: Well, thank you, doctor Tebe.

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Speaker 2: I so appreciate you taking their time and I can't

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Speaker 2: wait to check out your book and make all of

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Speaker 2: your delicious recipes.

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Speaker 3: Thank you so much.

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Speaker 1: Nicole it's so lovely speaking with it.

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Speaker 2: It's so comforting to know that dermatologists like doctor Thivi

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Speaker 2: are starting to honor the connection between the skin and gut.

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Speaker 2: I loved when she said that having a holistic dermatologist

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Speaker 2: is not exclusive.

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Speaker 3: It's actually very inclusive.

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Speaker 2: It's really about just starting with a healthy foundation, incorporating

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Speaker 2: really nutrient dense ingredients, vegetables, fruits, proteins, and grains, and

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Speaker 2: then you can integrate other things like skincare, cosmetic procedures

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Speaker 2: and supplements. But it's really about having that strong base

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Speaker 2: and having fun from there. I don't believe you have

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Speaker 2: to overhaul your entire diet overnight.

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Speaker 3: It's about starting slow.

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Speaker 2: Begin by incorporating healthy snacks, whole foods, preparing your own meals,

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Speaker 2: stalking your fridge with fruits and vegetables. That way, you're

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Speaker 2: making it easier for your future self to choose healthier options.

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Speaker 3: From there, you can then build gradually on these habits.

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Speaker 2: For me, it's about small, consistent daily changes that can

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Speaker 2: turn into a big lifestyle change and also healthy and

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Speaker 2: happy skin. Skin Queries is hosted by myself Nicoleberry, an

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Speaker 2: executive produced by evonn Sheehan.

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Speaker 3: Our senior producer is Tory Weldon.

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Speaker 2: Our junior producer is reem Al mcgrabi, with help from

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Speaker 2: Austin Johnson. The show is mixed and features original music

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Speaker 2: by Sam Sagan. If you enjoy the show, share it

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00:25:32,240 --> 00:25:35,119
Speaker 2: with your friends. You can also listen and follow on

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00:25:35,160 --> 00:25:39,679
Speaker 2: the iHeartRadio app, Apple Podcasts or wherever you get your podcasts,

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Speaker 2: and we'd love to know what you think, so make

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Speaker 2: sure to leave a review Until next time