What do I do with acne

Here are some insights and recommendations from Andrew Huberman for managing acne:

1. Phototherapy:

   • Use Red and Near-Infrared Light: Phototherapy involves using red and near-infrared light to treat acne. These lights can penetrate the skin and influence the sebaceous glands that produce oil, which is often implicated in acne. Consistent use, from a distance of about a foot to 2 feet for 10-15 minutes, 5-7 days a week, can lead to improvements in acne and overall skin appearance 1 2.

2. Diet:

   • Low Inflammatory Foods: Maintaining a diet low in inflammatory foods is crucial. Consuming whole, minimally processed foods and avoiding high-glycemic foods that spike insulin can help reduce acne. This can mean favoring diets like Mediterranean or Paleo 3 4.
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       1

       Phototherapy Insights

       01:35:15
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       2

       Healing with Light

       01:41:04
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       3

       Skin Health Essentials

       01:42:02
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       4

       Acne and Hormones

       02:01:51
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       5

       Dairy and Acne

       02:04:58
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       6

       Nutrition and Skin Health

       01:50:34
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       7

       Rosacea Management Tips

       02:14:34
   • Watch Dairy Intake: While dairy can exacerbate acne for some, not all dairy is the same. Full-fat dairy might be less problematic than low-fat or non-fat dairy which often contain emulsifiers that can increase insulin spikes. You might consider experimenting with reducing or eliminating different types of dairy 5.

3. Supplements and Micronutrients:

   • Ensuring sufficient intake of vitamins, minerals, and specific nutrients like collagen (found in bone broth) can contribute to healthier skin 3.

4. Fiber and Gut Health:

   • Prebiotic and Probiotic Fiber: Supporting your gut microbiome through a diet rich in fiber, fruits, vegetables, and fermented foods like kimchi and sauerkraut is beneficial for overall skin health, including acne management 6.

5. Lifestyle Factors:

   • Avoid High Heat Foods: Foods that are fried at high temperatures, like French fries or donuts, can exacerbate acne due to their pro-inflammatory effects 6.
   • Sleep and Alcohol: Maintaining good sleep hygiene and reducing or eliminating alcohol can also play roles in managing acne and other skin conditions 7.

To summarize, potential strategies for managing acne include adopting phototherapy, maintaining a low-inflammatory diet, managing dairy intake, supporting gut health with fiber, and making positive lifestyle changes. Personal experiments with diet and light therapy may help identify what works best for you.