Dermatologist Reveals: ”90% Of Your Skincare Is A Scam. Stop Buying It.”

Summary

Biohack-it Podcast Summary
Episode: Dermatologist Reveals: "90% Of Your Skincare Is A Scam. Stop Buying It."
Host: Iman Hasan
Guest: Dr. Natalia Spierings (Dermatologist, Author, IFBB Pro Bodybuilder)
Date: March 5, 2026

---

Episode Overview

This episode features an unflinchingly honest conversation between Iman Hasan and Dr. Natalia Spierings, a UK-trained dermatologist, bestselling author, and professional bodybuilder. The discussion centers around debunking skincare myths, exposing industry scams, and empowering listeners with actionable, evidence-based advice for optimal skin and body health. Dr. Spierings shares no-nonsense insights on what's worth your time (and money) in skincare, dives into the real impact of lifestyle on skin, and explores the intersection of medical science with bodybuilding discipline.

---

Key Discussion Points & Insights

Dr. Natalia’s Unique Journey: Medicine Meets Bodybuilding

• Background: Dr. Spierings shares how she combined medical training with bodybuilding—winning the UK Arnold at 41 and becoming an IFBB pro.
• Discipline Transfer: The consistent, methodical approach learned through bodybuilding directly impacts how she treats and guides patients ([02:09]-[05:56]):
  • “With patients now I'm just like, just do what I tell you to do and follow it down to the T.” (B, 06:16)

The Truth About Skincare: "Most Skincare Is a Scam"

• Retinol vs. Tretinoin:

  • Only prescription tretinoin is truly evidence-based for anti-aging ([07:39]-[09:47])
  • “Tretinoin is the gold standard anti-aging cream... It should be the basic of all people, women and men's skincare from the age of 30 onwards.” (B, 09:17)

• Biggest Lie:

  • "It's that drinking water is hydrating." (B, 09:52)
  • Skin hydration isn’t directly influenced by water intake, except in extreme situations ([09:52]-[11:06]).

• The 90% Skincare Scam:

  • Most over-the-counter skincare does very little—effects are often superficial and temporary
  • “Most skincare pretty much does nothing, like I would say 90 plus percent of it. It's just gonna temporarily maybe smooth the skin and make you feel like there's a little bit of glow. But the minute it kind of, you know, evaporates, it's gone.” (B, 20:16)
  • Vaseline (petroleum jelly) is cited as the only truly “magic” moisturizer.

• Exotic Additives and Gimmicks:

  • Ingredients like peptides, exosomes, gold dust, caviar are mostly marketing (“Just marketing gimmicks.” — B, 21:29)

Evidence-Based Skin Treatments & Medical Facts

• Hyperpigmentation & Melasma:
  • Triple combination (tretinoin, hydroquinone, steroid) is the evidence-based treatment.
  • “It will clear the pigmentation every time when done correctly.” (B, 36:45)
• Redness & Vascular Issues:
  • Redness is an underappreciated issue; treated best with vascular lasers ([35:40]-[36:06]).
• Stem Cell/Exosome Treatments:
  • Not enough safety or efficacy data, mainly unregulated ([12:05]-[13:40]).
• Facials and Alternative Treatments:
  • Facials, face taping, dry brushing, and scrubs often worsen skin, especially for acne ([34:41]-[35:13]).
  • Dry brushing faces: “I would definitely not dry brush your face. You treat your face like a baby's bottom.” (B, 35:13)

Influencer Myths & Misinformation

• Hydroquinone, Minoxidil:
  • Outrage at influencers/providers promoting fear to sell alternatives (“...don't try to, like, provide craploads of misinformation about something that we know is super safe.” — B, 26:47; detailed again at 47:15)
• Unlicensed Hormone & Skincare Products:
  • Cautions about non-prescription estradiol creams—risks with systemic absorption, especially regarding cancer ([31:31]-[32:57])

Lifestyle, Diet, and Skin: What Actually Matters

• Smoking & Sun:
  • The top two factors affecting skin aging ([11:45]-[12:05]).
• Diet, Water, Supplements:
  • No single food or drink transforms skin; only omega fatty acids have some evidence ([24:46]-[25:19]).
  • Eating a good diet is generally positive for health, but spotless skin does not always follow, even if you “do everything right.” (B, 24:02)
  • “If you feel like [something] is helping you... and you feel good about it, then there's no harm in that. Except to your wallet perhaps.” (B, 25:56)

Botox & Fillers: Clinical Perspective

• Botox:
  • “I love Botox. It's the closest thing to magic you can get for wrinkles. It's temporary, which is also good.” (B, 33:24 and 33:59)
• Fillers vs. Surgery:
  • Under-eye filler complications are common; fat transfer or surgery is often better and more permanent ([13:51]-[16:22]).
  • Unnatural results are rampant due to untrained injectors and cultural trends.

---

Memorable Quotes & Moments

• On Skincare Myths:
  • “Most skincare pretty much does nothing. It's just going to temporarily maybe smooth the skin and make you feel like there's a little bit of glow. But the minute it evaporates, it's gone.” — Dr. Spierings ([20:16])
• On Magic Products:
  • “I think Vaseline is the closest thing to magic.” — Dr. Spierings ([20:57])
• On Influencer Ploys:
  • “It's gotta be when one of these people decides to vilify something that's really well evidence-based because they're trying to sell a product ... That is when I get really riled up. You don't need to just sell your product. You don't need to make shit on something else.” — Dr. Spierings ([26:47])
• On Hormones & HRT:
  • “Should I take HRT for my skin? My standard answer is no... It is not a treatment for skin. So at the moment. Okay. As it stands.” — Dr. Spierings ([28:58])

---

Body Composition & Women’s Fitness

• Measuring Results:
  • “Weight doesn’t track [change]. You need a gold standard, which is the body composition DEXA scanning...” — Dr. Spierings ([37:56])
  • Highlights the importance of tracking muscle/fat and not relying on the scale.
• Building Muscle After 40:
  • Consistency, heavy-enough training, and protein intake matter most.
  • Targets: Dr. Spierings’ own regimen involves ~212g protein/day (“I have a huge...protein target: 212 grams a day.” — B, 40:36)
• Simple Habits, Consistency:
  • "The simple stuff done consistently is what's going to get you there. There isn't always going to be a quick answer." — Dr. Spierings ([47:15])

---

Timestamps for Significant Segments

• Intro to Dr. Spierings’ journey: ([00:00]–[05:56])
• Reality of skincare (scams, Vaseline): ([07:39]–[21:29], [20:16] for key myth-busting quote)
• Retinol/tretinoin science: ([07:43]–[09:47])
• Water and skin myth: ([09:52]–[11:06])
• Facial treatments, peels, lasers: ([34:41]–[36:10])
• Botox, fillers, and surgery under eyes: ([13:51]–[18:10])
• Influencer/industry scams: ([26:47], [47:15])
• HRT/estradiol cautious commentary: ([28:58],[31:31]–[32:57])
• Protein, body comp, nutrition habits (detailed breakdown): ([39:51]–[41:52])
• Consistency over hacks: ([47:15]–[48:35])

---

Tone and Takeaway

Dr. Spierings' tone throughout is unapologetically direct, bracingly honest, and refreshingly skeptical about health/wellness marketing. Her repeated message: Strip things to the basics; almost all skincare is a distraction, and lasting results require consistency, critical thinking, and fundamental science—not expensive products or quick fixes.

Essential Takeaway:
"The simple stuff done consistently works. There is no magic in a bottle—don't buy the hype. Focus on lifestyle, proven science, and track real physiological changes."

Transcript

[A]

Doctor Natalia Sparing, a dermatologist, and then to be bodybuilding. How did the two worlds collide?

[B]

So I won the UK Barnold, which was crazy huge. And then at that point it was, you can either be a pro or you never compete again. Because I can't compete as an amateur.

[A]

Has that impacted how you treat patients in some way, shape or form?

[B]

So skincare isn't magic. Most skincare pretty much does nothing.

[A]

So nobody told me you looked like an alien.

[B]

Not my patients.

[A]

Okay, this is just.

[B]

These are not my patients.

[A]

What is the most outrageous skincare scam?

[B]

It's gotta be when one of these people decides to vilify something that's really, well, evidence based because they're trying to sell a product. When I get really like riled up to just sell your product, you don't

[A]

need to make shit on something else.

[B]

Yeah. Especially if it's completely incorrect what you're saying. Whether it's textural, whether it's pigmentation, whether it's inflammation, redness. We have treatments for all these types of problems. Redness is a huge problem for people and it's something that no one ever talks about.

[A]

Partially because I do want to ask about Botox.

[B]

I mean, I love Botox.

[A]

What could you eat to get more lean and have lean muscle mass? Especially as a woman in their 40s and 50s where it's harder naturally to just gain muscle mass. What is the one uncomfortable truth about skincare that you wish everyone knew about? Doctor Natalie Spierings, thank you for coming onto biohacket.

[B]

Thank you for having me.

[A]

You had such an interesting background. You're a UK trained consultant, dermatologist and a surgeon. Bestselling author and a professional ifbb bodybuilder. Yes. Like, what an interesting dynamic combination of a human you are.

[B]

Well, thank you.

[A]

And when my team and I were researching you, the fact that you have a really straightforward approach to how to treat skincare, busting through the meds and then how you also bring in things like body composition and longevity into your own way of treating people was just an incredible combination. So I' excited to interview you today.

[B]

Well, thank you so much.

[A]

What an interesting background to be a dermatologist and then to be bodybuilding. How did, how did the two worlds collide?

[B]

Yeah, it's kind of, it's kind of a weird story because I, I, as a, like a doctor, I never did any sports really as when I was younger, like not until I was a medical student. I was a personal trainer throughout medical school to just fund medical School, like, it was like my side job, just like for fun. And I always liked being in the gym and stuff. And, you know, I did like, you know, cycling. I taught spinning classes, but this was all just like to fund my education basically. And I've always liked kind of exercising, but I wasn't big on like team sports or whatever, right. And I could. I don't come from an athletic family like at all. Like, they think I'm a weirdo for like doing anything.

[A]

So it's not genetic?

[B]

You're not genetically gifted? I'm not genetically gifted at all. Like, there is no genetic gift. So I just kind of, you know, I've always. I was a chubby child. So I only got into exercise when I was a teenager because I was like, well, I need to be like Kate Moss skinny, because that's how old I am, right? So, yeah. So it was all about the waif look. And I was never going to have that body type because it's just not my body type. So basically what happened was I got into bodybuilding because I had a cycling accent when I used to do triathlons, which was totally not for me. I don't know what I was thinking. But I had a cycling accident in my early 30s and then I didn't cycle anymore. So then I wanted to do something else in the gym. And one day one guy in the gym, I have no idea who this was or where it was, said, oh, you know, you could try bodybuilding, that would be fun thing for you to do. And I was like, okay. So then I had to sign up for a bodybuilding competition in 2013. I did very badly. It was the bikini competition, which is not my body type at all. And I just thought it was fun. Like, I just thought it was fun to have like abs, right? Temporarily, yeah. And I was like, this is cool, I can do this. And then it just kind of went from there and then back during COVID time, you know, I decided that if I was going to compete again in bodybuilding, that I was going to do it to win, which I'd never really done before. I just did for fun because I was also a full time medical student that was a full time doctor. So I didn't have time for, like, I didn't have time. I was like night shifts and all this stuff. So then I decided I wanted to win. So in 2022, I competed again after prepping for 18 months. And I was like, I'm going to really be serious about this. And I told my coach I'M going to be really serious about it. He's like, ye, okay. And I won. So I won the UK Arnold, which was crazy huge. Yeah, I was like, what? So I won and then I got a pro card and then at that point it was basically, you can either be a pro in the ifbb, which is like the biggest federation in the world, or you never compete again. Because I can't compete as an amateur basically at that point. So I was 41. So I was like, right, okay, well, why don't I just compete as a pro? And then I just decided I was going to go for it and that was it and I did it.

[A]

And how do you, is there a link between you being so disciplined with your training? You know, you got into bodybuilding late, but you've been phenomenal at it. You basically competing at a world level. Now has that impacted how you treat patients in some way, shape or form?

[B]

Yeah, I think when I realized what I needed to do to get like shredded and lean and shredded for competing and also like muscular, it just really like basic stuff. And I'd always kind of had that attitude towards dermatology, like, or medicine. Like, you know, we always go back to the basics. What science tells us is fact. You know, we stick with that and that usually works. And with, with when I realized that was like the key to like having abs and like looking jacked, which took me a long time to realize because I tried, you know, intermittent fasting and I'd done like, you know, the carnivore diet because I was always trying to be skinnier because I was always a bit too big. Basically. Now being big is like the good thing, is a good thing. I did realize that when I focused and was super consistent with what my coach was telling me to do, which weirdly I'd not really done that before I got that result in the end. And so I do the same with my patients. I'm like, I'm going to give you this plan that's pretty simple, right? And I just need you to do it exactly how I'm telling you to do it. And do not deviate, do not deviate from this. Okay? Just do what I'm telling.

[A]

Exactly. And follow that down to like, like a religion.

[B]

Religion. And that's it. And don't, don't do, don't DIY it because I used to do a lot of that back when I was younger. I would DIY my diet a little more and I would just off piece with what my coach was telling me and I never Got to that elite level that way. So it's like I just need to listen to what I'm being told and just do what you're told, right? And that's what I do with patients. Now I'm just like, just do what I tell you to do and follow

[A]

it down to the T. As someone who's always drawn to wellness products that are simple, effective and actually help you understand your body, which is why I'm so excited to share the Harmon Zoomer by Vibrant Wellness, a company I love and trust. It's an advanced at home test that gives you real insight into your energy, mood and overall balance. That's why I trust Vibrant. It combines standard of care labs with genetics and innovative biomarkers. Backed by over 400 researchers and more than 40 peer reviewed studies, I took the Hormone Zoomer myself. And finally getting clear answers behind signs and symptoms I'd always blamed on stress or too much travel, which was extremely empowering to me. It measures up to three times the markers of typical hormone panels, including hormones, adrenal and bone health, oxidative stress and endocrine disruptors and toxins like glyphosate and phthalates. Essentially five tests in one. And with Vibrance network of over 30,000 trained providers, you get expert interpretation and a plan that makes sense for your body and your needs. If you're ready to understand what your body's been trying to tell you, ask your provider for the Hormone Zoomer or find a Vibrant Certified [e-mail] BiohackIT because understanding your body changes everything. So I want to talk about retinol.

[B]

Yeah.

[A]

What's your take on retinol? It's supposed to be this miraculous thing. What do you think?

[B]

Yes, it's a tretinoin, so vitamin A derivative. So I don't like to use the word retinol because that to me is like the over the counter stuff that you can buy at like whatever. So I call them over the counter vitamin A derivatives. That's what I refer to as retinol. Not to be complicated, but tretinoin is what I talk about as the medicine. So tretinoin is the only like topical treatment we have ever that has been shown to reduce the appearance of fine lines. Specifically Crow's feet has FDA license for that, FDA approval and it is the only cream we have that's truly an anti aging cream. So treats fine lines and improves skin texture and appearance over time. So it is, it is the gold standard anti aging cream and then the

[A]

one that you're you, you're giving to your prescribing to your patients. Because I stole my cousin's cream basically in the summer.

[B]

Don't share your medicines.

[A]

Yeah, I just took it and she didn't really know about it, so it's not her fault. But it was amazing.

[B]

Yes.

[A]

And so how do you custom make these, these, this mixture? Tincture?

[B]

Yeah. So I don't custom make, obviously I don't make it myself. So it's done in a pharmacy and all I do is decide what strength of the different ingredients or the tretinoin for example, is going to be in that cream within a, within a range, which is kind of allowed. And also like you can make it into a cream. Basically something is too strong you can't put into formulation. So basically using the strengths that I know I can use anywhere from like 0 to usually 1.1% or higher than that and then I base it on the patient's skin basically just we build up from there to a reasonable level of strength.

[A]

And can people still use it if they have melasma or hyperpigmentation?

[B]

Yeah, yeah, sure. So with. So tretinoin doesn't treat pigment on its own, it needs to be compounded with something else like hydroquinone to make it effective for pigmentation. But tretinoin is the biggest, it should be the basic of all people, women and men skin care from the age of 30 onwards. Okay. For, for everyone because it helps protect you from further sun damage. It's not sunscreen, but it helps your skin have that defense against sun exposure. And also to keep your skin looking young and healthy as you age.

[A]

What do you feel is the biggest skin care lie you wish would get debunked?

[B]

It's that drinking water is hydrating.

[A]

Okay, so let's go into that a little bit more.

[B]

Let's hope that everyone hates when I say this. So hydration is water content in the skin, but that's not regulated by how much you drink outside of an extreme. So like if you're in intensive care and you're like not drinking yourself, then yeah, we can use skin turgor as a sign of hydration. Though in modern medicine that's never used as a sign of hydration because we have more advanced things like urine analysis, like urine output, blood pressure monitoring and things like that. So we know about people's side effect of hydration. So the idea that drinking lots of water is good for your skin or hydrates your skin comes from the idea that we. Your skin will look less plump in an extreme state of dehydration. So maybe if you run an ultramarathon in the desert, right. Maybe, you know, then maybe your skin will show signs of that, but probably not to be fair. So it's only really in extremes. So in normal people, in day to day life, you're never going to get. God forbid you ever get that dehydrated that your skin shows signs of dehydration because then we're having. You have more problems than skin.

[A]

You have bigger problems. Yeah.

[B]

Yes.

[A]

So what kind of water do you recommend people drink or what should they be drinking for their skin?

[B]

So not nothing in particular. Okay. Drinking fluid doesn't impact skin.

[A]

Okay. Without electrolytes or minerals or all that. No, no, no, no.

[B]

For normal healthy people, if there's something wrong with you, that's different. But for normal healthy people, which is 99% of the population really when it comes to this type of problem, just drinking your normal fluid intake. You know, I usually tell people to use their urine as an. If they're feeling like they're dry, your urine will be darker in color basically. But that has nothing to do with skin.

[A]

Is there any foods or drinks or anything that you think is incredible for skin health or you've tried it, it's like it really makes a difference. No, no, it's not about the inside out.

[B]

It is on the inside out, but not. Well, to a point, but not necessarily about when it comes to skin appearance. You know, smoking is probably the number one thing.

[A]

Okay.

[B]

Which is still external but.

[A]

And lack of sleep maybe lack of

[B]

sleep can impact general appearance and well being and also ability to do things that are good for you generally. But smoking is pro. Is the number one. Smoking and sun exposure are your. Are the two most important things when it comes to skin health.

[A]

And when it comes to things like stem cells are becoming a big thing when treating like under eyes and things like that. What's your take on it?

[B]

There isn't a lot of evidence to support the use of these treatments at all yet. They're not FDA approved generally. And FDA approval has to do with safety when it comes to devices. So filler, stem cell fillers or these types of injectable treatments, they're not considered medicines, they're considered medical devices. So the FDA approves them for safety only, not efficacy disease. So we don't have safety data on these things, which is a worry. In Dubai, the Ministry of Health has approved some of these injectables for use in humans as injections. They haven't been Approved in countries like Australia or the United States. You can derma roll them, but you can't inject them. But you can hear.

[A]

Yeah, I think now they're starting to. So stem cells are now going to be available in Florida. That's where I live.

[B]

I live in Florida. Right.

[A]

And exosomes are now starting to get be allowed. So those are kind of coming into.

[B]

Potentially not for injection.

[A]

Okay.

[B]

But so people are derma rolling them in or like, for example, doing something else and then putting them on the skin. Okay. Like you can microneedle and then you can microneedle over the treatments and so on. It depends. I think in the United States also, each state has their own thing going on.

[A]

Yeah.

[B]

But I mean, I am using certain types of things myself in my clinic, but I'm only currently using for under eye treatments for dark circles and under eye rejuvenation. But it's. For me, it's still very much at the beginning of using these things because they become more commercially available. But yeah, it is, it is a very unknown area in aesthetics.

[A]

And what do you love to treat under eyes with? Because a lot of women listening to the show, you know, they're in their 30s and 40s sometimes, and they're like, what do I do for my under eye? I want to look bright and I want to look awake again. So what is your favorite treatment for under eye?

[B]

So my favorite treatment is not something I do for people, but a blepharoplasty for your under eye.

[A]

Okay.

[B]

If you have a displaced fat pad or you have a lot of hollowness, then the best thing you could possibly do is do corrected surgically to rejuvenate the air. In the long term, if you just have a bit of like kind of smiled mild hollowness or mild tear trough, then I would put filler in there very carefully. Yeah. And then maybe do some CO2 around the CO2 laser if you have the right skin type. So it's. The under eyes is one of the most tricky areas to treat in dermatology or in any type of aesthetic thing. So Botox, if you don't have that, then Botox can really improve that area as well. So, yeah, there's a different. It's multi. It's multi.

[A]

Multifaceted.

[B]

Yeah. Depending on the patient.

[A]

So I back, back in the day, let's say like 10 years ago, the first time I ever got like fillers, I had filler put in my under eye.

[B]

Yeah.

[A]

And it completely blocked my lymphatic pathways.

[B]

Okay.

[A]

And so basically later down the line I broke my nose and I had to get surgery. And my recovery from surgery was so bad because I didn't have any lymph movement in my under ey. And so. And then you know how you can go in with the scan and see old filler kind of trapped. And I was like, I'm never touching this stuff ever.

[B]

Did you have an MRI of your under eyes?

[A]

Yeah, because they could see.

[B]

It was all there.

[A]

It was all there. And it been years. And so, you know, there's now evidence to show that kind of filler doesn't

[B]

fully ever leave, not ever dissolve.

[A]

Yeah.

[B]

Correct. Okay.

[A]

So my whole thing is. And how do we find people that we know are going to inject in the right way and not cause what happened to me, which is basically a blockage of my lymphatic system under my

[B]

eyes if I had too much fillerness placed too high up. Yeah, that's tricky. I think going. Going to see a properly trained dermatologist as opposed to. It depends on where you live. Someone who's perhaps not a trained injector or they've done like a weekend course in filler, because in the UK you can do that.

[A]

The guy who injected me was a plastic surgeon, by the way, and he did a terrible job.

[B]

Yeah. I don't know. It's just tricky. Like, people ask me all the time, like, how do I find someone to do Botox. I'm like, I. I don't know. I don't know what to do. Yeah. I don't know what to look for. Like, I don't know. I mean, I've seen plastic surgeons do terrible filler. I've seen plastic do terrible Botox.

[A]

Yeah.

[B]

Just because you're a plastic surgeon doesn't mean you know how to use injectables. Just also with dermatologists, though, a lot of dermatologists in the uk, for example, where I trained, don't ever have training in aesthetics. So they. They don't know how to. They don't know how to do Botox either.

[A]

Right.

[B]

You know, so I. I don't know. It's hard. I don't know. Actually, I can't answer that very well.

[A]

What worked for me really well was a fat transfer. So what's your take on that?

[B]

Great. Yeah. I love surgery. I don't do that kind of surgery. I wish I did. But I do think the more permanent types of procedures for this kind of problem. You have great under eyes. I mean.

[A]

Right.

[B]

I'm like trying to examine them.

[A]

Thank you.

[B]

Through the Light here. I'm like, looking, looking. They look great. I mean, fat transfer is a brilliant treatment for many people. As opposed to using filler.

[A]

Right.

[B]

Because it's a different.

[A]

Total different thing. Because I did it for my full face and the things that I said, because I have really skinny face, and I was like, I don't want to put anything in it. I just want to.

[B]

Yeah.

[A]

Fat transfer. What I felt after the fat transfer was my skin texture improved. I've always had good skin. The texture got better, obviously. Got looked plumper, more hydrated, more fuller. And I was like, I think it comes down to the natural stem cells that go in when you have a fat transfer.

[B]

Yeah, possibly. I mean, I don't know enough about fat transfer to know that. Yeah. But it is. I have seen some beautiful results from fat transfer in patients.

[A]

That's what my. I'm really close to the surgeon who did it stuff, and that's why he told me. He's like, when you're taking your own fat and just putting it back into your body, it has all the healthy tissue.

[B]

Yeah.

[A]

It's like doing, like, prp, essentially. Right. And from the inside. And he's like, so obviously, like, your skin has better turnover. It's hydrated. I actually, my. My hyperpigmentation improved a little bit. So it was just all these, like, amazing benefits that I got from it versus trying to just walk into the office and getting something done and being more sustainable.

[B]

Yeah, no, totally. I mean, I do. I think I try to move my patients towards surgery wherever that's appropriate, as opposed to drink filler. So whether it's for like. Like mid. Like cheek volume loss or mid cheek volume loss, like, just have it corrected endoscopically.

[A]

Right.

[B]

You. Rather than have anyone put filler in there, you'll end up looking like a chipmunk. Because if what happens is the volume moves from the upper cheek down to the mid to the lower cheek, which creates a nasolabial hole, and that's a displacement of volume. So if I just put filler, which I wouldn't do, but if. Let's say someone puts filler just here, then that's when you start ending up having those kind of.

[A]

The weird face. The weird face, the triangular. You know, I mean, seeing that a lot in the buys, these people who have these, like, triangular, like. Like. Like jaws that come out. Their cheekbones are. Adam, like I said, nobody told them. You look like an alien.

[B]

Not my patients.

[A]

Okay.

[B]

These are not my patients.

[A]

They look like, like, literally an alien.

[B]

Yeah, yeah, it looks really weird. It's, it's, it's a loss of, like, I don't know. There's a, there's a look here that some nationalities go for.

[A]

Totally.

[B]

And they'll go with their own, like people from their, like, as in this, the injectors from their country. This is like. I'm trying not to say anything totally wrong here, but. And then there'll be that look they're going for. And that injector will always do that look because it's the look of their nationality or whatever. And then that's very scary. It's a very scary look. Yeah. So I'm sure the people listening to this will know what I'm talking about.

[A]

It's shocking. And sometimes over here also, I'm noticing certain women in the region just have overly done lips. Like, they can't even move their mouth.

[B]

Oh, yeah, no, that's, that's a. That's. Yes.

[A]

So somebody comes. Yeah.

[B]

Not.

[A]

And they're like, hey, Natalia, Dr. Natalia, can you please do my lips? And you're like, what would. You'd be like, no.

[B]

No. So the answer is no, I don't get a lot of patients like that anymore because people know what I do

[A]

and do not do aesthetically.

[B]

Yeah. So my aesthetic look, my aesthetic kind of sensibility is not that. So, yeah, I'm not the, I'm not the doctor for those people. They don't see me.

[A]

If you want to live longer and heal naturally, you are going to love the Dr. Josh Axe show, hosted by my dear friend, Dr. Axe. Every week he shares how to balance your hormones, restore your gut, boost your energy, and slow down aging without relying on harsh medications or quick fixes. He shares both ancient biblical practices and the latest breakthroughs in nutrition, herbal remedies and lifestyle medicine. And he sits down with world renowned experts to have a real unfiltered conversation you won't hear anywhere else. If you're ready to take control of your health, renew your energy and transform your body, mind and spirit, tune into the Dr. Josh, a show every Monday and Thursday. Wherever you get your podcasts. What are some of your skincare do's and don'ts that most people overlook?

[B]

I think I had a good answer to this. Using. Thinking that. Okay, thinking that skincare is magic. So skincare isn't magic. Most skincare pretty much does nothing, like I would say 90 plus percent of it. You know, it's just gonna temporarily maybe smooth the skin and make you feel like there's a little bit of glow. But the minute it kind of, you know, evaporates. It's gone. So believing that skincare is magic and. But it's sold like that. It's marketed to be this hope induced in a bottle.

[A]

Yeah, yeah.

[B]

Like we can do this magic with this cream. The majority of skincare that you buy is not magic. I mean, I'd say most of it isn't. I think Vaseline is the closest thing magic.

[A]

Really?

[B]

Yeah. Just try it. Because it's properly hydrating, it's not irritating, it reduces redness. It's very, very bland and benign and it does what we want it to. Almost every moisturizer you buy on the market has Vaseline or petroleum jelly in it anyway. You know, you might as well just use the, the good stuff. Just getting the yellow pot for four, four pounds, just use it.

[A]

What about all the skincare now that has like peptides and exomes and stuff added to it and, and other things?

[B]

So I mean, these are just marketing gimmicks.

[A]

Okay.

[B]

It's like putting gold dust and caviar into skincare. Like, it doesn't really do anything.

[A]

It doesn't. So for anybody listening, they're like, we want to have beautiful glowy skin. What do we do? What do they do?

[B]

Deal with the problem. So if most, most people will have, when they, when they feel like they don't have glowy skin, there'll be something that's an issue that's causing that problem. So whether it's textural, whether it's pigmentation, whether it's, it's inflammation, redness, something along that line, that we have treatments for all these types of problems, and I think that's often forgotten in the world of skincare marketing, is that when someone has, for example, excessively enlarged pores, we have a medical treatment that will beautifully correct that. You don't need like six different clay masks and like a pore minimizing serum. You know that this is not going to do. Do it. Because enlarged pores are due to a number of different pathological reasons which, then we can correct that. Okay, so it, when someone comes to me and says I, I lack glow, I look at their skin, I'm like, okay, well what is it that is causing that? And it's often a textural problem or a pigmentation problem or a redness issue. And then like I said, we can correct those problems.

[A]

And what about things like chronic inflammation in the body and stuff?

[B]

Yeah, so I don't know how that. So yeah, people ask me that too. I'm like, I don't really know what that means. So how that impacts skin, because if I can't see an inflammatory problem on skin, then I can't treat that problem. Okay. So the chronic inflammation systemic thing is kind of a. Is something I don't really manage because I don't. If it, if I can't see on the skin, then I can't see it.

[A]

You can't manage it.

[B]

Yeah, yeah. Like psoriasis is a chronic inflammatory response, systemic disease, psoriasis. So when we treat the external, you know, what you see of the psoriasis on the body, then we know we're also reducing that, that, that, that systemic inflammation inside. Yeah.

[A]

And does diet play into it at all to having, like, how your skin should look and feel like how people eat?

[B]

I mean, you would, you would imagine that. Yes. So generally speaking, if you eat total crap all the time, your skin may reflect that, but in reality that doesn't really happen, which is odd. I know that sounds odd. And it's hard to believe that, okay, obviously living a healthful lifestyle, not eating crap all day, you know, and all these things that we know are good for you, like sleeping enough, not smoking, et cetera, et cetera, that's going to impact the way you look generally. Does it have a direct impact on skin? Probably not. Which is difficult because everyone wants to know that, you know, I'm eating almonds and I do my omegas and I have my salmon and I do this. I drink enough water and I don't drink caffeine, and therefore my skin should be glowing. But when it's not glowing, then it's like, why is it not glowing?

[A]

Right.

[B]

You know, and I get that a lot with patients. Like, I do everything right. And so many people do because they, they, they know what to do. Yet my skin, I still have acne or I still have this problem with my skin. Why is that? I'm like, well, that's because it, it, they're not related.

[A]

Right. They're, they're separate. So what about eating enough fat? So one of the thing is, like, we went through this phase in health and wellness that, you know, we were told, like, fat is bad for you. Right. And so our cells are essentially made up of phospholipids and fats.

[B]

Yeah.

[A]

And so now people are reintroducing healthy fats, whether it's butter, ghee, avocados, all back into their diet.

[B]

Yes.

[A]

How much do you think that can affect, like, the plumpless or, like, the look and texture? Because it's cell, it's health On a cellular level, yeah.

[B]

I think the only evidence base for anything to affect skin in a positive way would be supplementing with omega fatty acids. So that's basically what you're saying. So the only thing, if anyone ever asked me what supplement should I take for my skin, I'm like, well, maybe consider taking some omegas or just eat more salmon or whatever. Right. As the evidence, evidence is supporting that concept. If you don't eat any of that, is that going to negatively impact your skin? Probably not, because your skin will still function and do what it needs to do. Will it look better if you do? Possibly, though, yeah. You know, it's generally not a bad idea. So yeah, I'm like, well, it's not harmful, so go for it and it can make your skin look better. Fabulous, Fabulous.

[A]

The only problem is, like anything in this industry, you know, 95% of fish oils in the market are ransom by the time they get there. So there are very few fish oils that are actually in their truest just form, not rancid, stable enough to take in and stuff. So that's why it's always better. Yeah, eat the, eat the, eat the caviar, be bougie, eat the salmon, you know, yummy. Yeah, exactly. Just take it. I've been having tins of caviar like while I've been here staying with Mariam and she's looking at me, she's not like caviar and she's just like, that is gross. I'm like, think about how good my

[B]

skin's gonna love food, Bill.

[A]

Yeah, exactly. I've been having them all the time and she's just looking at me in my face. She's like shaking her head, but I think it makes a difference.

[B]

Yeah, I mean, that's the thing. So I always say to patients too, if you feel like it's helping you making a difference and you feel good about it, then there's no harm in that. Except to your wallet perhaps, but, or Miriam's wallet. But there's, there's no, there's no harm in that. So I'm like, well, you know, and it's generally going to be good for your general well being, for your cholesterol, for other things. I mean, we do know factually that taking statins does impact skin hydration. Dryness.

[A]

Yes.

[B]

Right. So that's because lipid membrane doesn't function as well. And that tends to occur in older people who take statins for many, many, many years and that contributes to skin dryness as you age. So statins aren't great for skin. But of course we have to work with that because you have to take them for other reasons.

[A]

I love that you have a really straightforward, no bullshit approach to, to, to life and skincare. So I'm going to ask you that what is the most outrageous skincare scam and influencer or ploy you've seen that completely shocks and you're like, what the hell are these people doing?

[B]

It's gotta be when one of these people decides to vilify something that's really well evidence based because they're trying to sell a product for some for that problem. Like okay, for example hydroquinone in the treatment of pig of melasma pigmentation. This is super, well evidence based. We've had hydroquinone as a cream for 60 plus years. It's super safe, it's never lost its license. But then I hear these influencers and these influencer doctors or whatever you want to call them who go on and start saying Hodgkin is dangerous, blah blah, blah, because it's irritating and whatever it causes all these other problems which it doesn't cause. You know, we know it doesn't cause problems. But just to then say but I sell this amazing or Eucerin or whoever company sells this amazing depigmentation cream that's so much safer, or this peel that's so much better, or this laser that's so much better. So I'm always like, you can't. Don't just sell your product. Don't try to like provide craploads of misinformation about something that we know is super safe. And as a doctor, and it really pisses me off when it's a doctor. As a doctor, you know, unless you've never read a paper in your life, you'll know that what you're saying is incorrect. And they do it with minoxidil as well. I see doctors doing with minoxidil. Minoxidil is the only FDA approved evidence based treatment we have for female hair loss. It's super safe, it's super effective. And then the amount of complete crap people spew about how minoxidil is dangerous or unsafe or whatever in order to sell another product. That is what I mean. That is when I get really riled up. You don't need to just sell your product. You don't need to, to make on something else. Yeah. Especially if it's incompletely incorrect what you're saying like just we don't need this kind of misinformation. We already Deal with enough of it.

[A]

I also want to pivot to, like we were talking about, like. So hormones influence skin and body composition so much. Right. And when women, when we go into our 20s, 30s, 40s, 50s, estradiol, testosterone kind of dips, you know, and it starts changing not only your mood, but how your skin texture looks, how your body holds muscle mass, all that stuff.

[B]

Yeah.

[A]

How often do you recommend hrt? Not synthetic, bioidentical HRT to your patients.

[B]

So, okay, so I try to be very factual about HRT because it's not my area especially.

[A]

Okay.

[B]

So I don't prescribe it myself, but yes. Right. Yeah. So what I. When patients say to me, should I take HRT for my skin? My answer, my standard answer is no.

[A]

Okay.

[B]

Because HRT should only be used for two reasons. One for bone health through menopause, and the other one is force the symptoms of menopause. Cause.

[A]

Okay.

[B]

It is not a treatment for skin. Okay. So as. At the moment. Okay. As. As it stands. And I say that's why if. Now if you take it and it helps your skin bonus. If you take. And it causes skin problems, I can fix the skin problems.

[A]

Okay?

[B]

So if you need to take HRT for other. For those three issues and you start getting acne or something, then I can correct that problem. But I don't ever recommend it for skin because it's outside of what it's licensed to do.

[A]

Do.

[B]

Okay.

[A]

So it's all about, like, when you look at something from the perspective of. So you're more about, like, it has to be licensed for that exact condition. You're not in the mindset of being like, I don't want to experiment with it.

[B]

It's. Yeah, both. But for me, because it's not my specialty. If it was my specialty area, like, with a lot of dermatology stuff, I use things off license all the time.

[A]

Because it's not your area.

[B]

It's not my area. That's the thing. It's not my area. And I hate it when people don't stay in their lane.

[A]

Okay.

[B]

So I'm like, just stay in your lane. This is not your people do it. Dermatologist. Everyone thinks they're a dermatologist. Everyone. Yeah. Because skin is visible and it's. It's easy. So I'm like, no, you don't know what you're talking about. Stay in your lane. So I try to make sure that I do what I say other people should do, which is stay in my lane.

[A]

Right.

[B]

When it comes to this and keeping

[A]

yourself to the same standard. What is your take on estradiol creams?

[B]

So that's interesting. It's an interesting concept. I think that it'll have its place within anti aging medicine or anti aging health skincare, if you will. But I don't think the evidence base is strong enough to support it. And in the formulation that it needs to be in. Used, like used. Because most women are using their HRT creams for their, like their, for their faces, which. Right. It's not made to be used on faces. Okay. There are issues with systemic absorption through the skin and how that impacts general hormones, which hasn't really been well elucidated. At least I'm not aware of it being well understood yet. So on balance, right now I do prescribe it to some patients, but it's not something like I talk about a lot because I only do it on a, on a patient, by patient, depending on that person. I don't think it's going to be like tretinoin where you can use it for everyone because tretinoin can basically be used by everyone. It's an interesting area and I'm very open to seeing how that can be used. Yeah. But at the moment, because of the systemic absorption issues and how that can impact female health, I'm kind of being very careful with it.

[A]

And when you're talking about systemic absorption, can we break that down a little bit for people?

[B]

Yeah. So it's effect on breast cancer. Okay. So. So estrogen dependent cancers. We don't know yet enough. At least I'm not aware of that. I'm not a hormone specialist, so I, I'm using estrogen creams is on the periphery of kind of hormone stuff. The creams that are used for HRT, for estro, if you're using estrogen type cream, they are made to be absorbed systemically so you're not just giving it to your skin. So we need to have creams that are made for skin. What bothers me right now is that a lot of these estrogen based creams are being done without prescriptions. So they're not prescriptions, they're not prescription creams. Which means that we have no regulation over how much is in there and how much. We don't know how much is being systemically absorbed. Because when it's a commercial product or a cosmetic cream, these aren't tested for anything. A prescription medicine with an estradiol in it or it's tested, estriol in it is tested and we know if how much is being absorbed. We have to have all this information before the FDA will approve a cream like this for safety and efficacy. So. And that's the other issue, is that you can buy them over the counter in the United States. Definitely. Which is a bit of a worry. So, like I said, I prescribe it, and when I prescribe it, I'm very careful with how it's done. You know, my, my pharmacy I use here for compounding doesn't do it for skincare yet.

[A]

Right.

[B]

And that also stops me from, if they're not happy to do it, then

[A]

I'm like, okay, you're not giving. Yeah.

[B]

Then fine.

[A]

And then what's your take on things like Botox and the different types of Botox that's being offered? I'm not even going to ask you about the face taping because I know you think it's.

[B]

Yeah, we're not talking about face exactly. Taping.

[A]

Yeah. I see people doing it and I'm like, what? Like, are you seriously taping your face and hoping a muscle will stay happy? Given all the movements you make throughout the day, you're hoping that the tape that you wear at night to sleep is going to help you? Like. No, no, no, no. I've given up. But I do want to ask. Yeah. About Botox.

[B]

I mean, I love Botox. It does what it says. It's very safe, trustworthy, reliable, been around for a long time. Trustworthy, reliable, been around for a long time. It does prevent the, you know, the development of lines over time. It's. It's like the closest thing to magic you can get for wrinkles. It's temporary, which is also good.

[A]

Yeah.

[B]

You know, because it's done badly a lot of times and people mess it up. So thank God it's temporary. But, you know, it's temporary. Fine. You do three times a year, whatever. But I love it. I love Botox. I've been doing it for myself since I was like 30. And I, you know, I think it's magic.

[A]

Is there anything in the holistic or alternative space that you think is good for skincare? So whether it's dry brushing for the face or lymphatic drainage or, you know, gua sha or anything like that. Anything.

[B]

Is there anything. Look over there. Anyone.

[A]

Is there anything that you think, okay, it works.

[B]

Oh, God.

[A]

Or you're like, I haven't tried enough to say make up in my mind about it.

[B]

Well, I mean, I don't really try these things.

[A]

Yeah.

[B]

These kind of things. I can't think of anything that kind of like the popular Kind of stuff that people talk about. Yeah, no, I mean, I definitely am not. Like, I'm even not a fan of facials.

[A]

Like, I just don't really.

[B]

Yeah, yeah. Mario told me that. Yeah.

[A]

Why do you not like facials?

[B]

It's just you're irritating the skin. You're playing around the hair follicles. You're messing about. If you have any sniff of a skin problem, you'll almost certainly make it worse.

[A]

Right.

[B]

I mean, we know that it stimulates acne, but it takes a long time. It takes four to six weeks to see that happening. And that's been well evidenced by space. We have trials of this. We've looked into it. Like, all this kind of stuff is, like, research, but no one knows that because they're like, yeah, but facials. So, you know, scrubbing facials, I mean, I would definitely not dry brush your face. I always tell patients, you treat your face like a baby's bottom. Like.

[A]

Okay.

[B]

Or baby's skin even. Not just their bottom. Right. Any part of their skin. You know, what you wouldn't do to a baby, don't do it to your face.

[A]

So you probably don't like peels.

[B]

I am. I only. Right now, I only do peels for tretinoin, hydroquinone for pigment. So that's. But I've just started doing that recently, so I'm not a huge fan of peels, but I do CO2 lasers.

[A]

Okay.

[B]

So I am a big fan of things like that. If you're looking at acne scarring treatments and overall skin resurfacing, are there any

[A]

other lasers that you like and like the results from.

[B]

I like anything that has to do with a vascular laser, so. Because I like to treat redness. Okay. Redness is a massive redness. And vessels. Blood vessels are a massive skin problem. Right. That's really. I think, under talked about. Under talked about?

[A]

Yeah, under kind of like.

[B]

Yeah, underestimated that. Redness is a huge problem for people, and it's something that no one ever talks about, partially because it's difficult to treat. You need the right type of device for that.

[A]

Correct.

[B]

And it tends to recur, so you do need to kind of stay on top of it.

[A]

What is your best treatment or what you recommend for people who have hyperpigmentation and melasma?

[B]

So the gold standard is the triple combination treatment, which is tretinoin hydroquinone with a steroid in it.

[A]

Okay. Is that what you put in your formula?

[B]

Yes. Compounded? Yeah, it's. It's compounded. And then using Hydro. So hydroquinone is your mainstay of treatment, topical treatment for pigmentation, whether it's melasma or sun induced or anything melan acidic like comes from melanin and then hydroquinone compounded within that type of formulation, the absolute 100% gold standard, it will clear the pigmentation every time when done correctly.

[A]

And what is the duration that you

[B]

have to take this for for the treatment? Like until your pigmentation is clear up to, or at least close to 100%. So that's usually three, six, eight months depending on the patient, how bad it is, and then you maintain that clearance with continuous use over time.

[A]

I want to switch over a little bit to body composition and all that stuff. Why is it that so many women fail to change their body composition despite lifting weights?

[B]

Well, I mean, I can always talk about things like, you know, you're not lifting heavy enough, you're not being consistent, blah blah, blah. I do think that's part of it, that there's this fear of getting bulky or, you know, being a little scared of kind of pushing yourself. No one likes to feel painful. You don't.

[A]

Yeah, of course, yeah.

[B]

No one wants to, you know, none of us want to work excessively hard.

[A]

Yeah.

[B]

You know, and it's understanding that threshold, you know, how hard can I push myself? And it's taken me years to, to understand how I can do another rep. Don't be a wimp, you know, don't be a wuss. I'm not saying all women are wimps, but I think it's, it's being, having that fear of not knowing where your own limit is and feeling fearing injury and also getting this whole thing with like I'm gonna get too bulky, blah, blah. What I do think is a main problem though is that you don't know if you're changing changing.

[A]

Right.

[B]

So, you know, I'm a huge fan of body composition DEXA scanning. I'm bringing a service like that to Dubai when I open my clinic in a few months time. And I want to be able to have women be able to track it because weight doesn't track it. No one does calibers correctly, so forget about that. Impedance bioimpedances is doesn't give you any information. You need a gold standard, which is the body composition DEXA scanning, which will also tell you your bone density, but that will tell you factually what your body composition is, your fat and your muscle. And if you don't know what that is and you don't monitor the change, you'll Never know whether you're actually gaining muscle.

[A]

Right. So that's the only way to really,

[B]

it's the only way to know. And I think without knowing that you, you just give up because your weight perhaps will stay the same, you know, or it'll go up and then you're like, why, why is it going up? I'm doing everything right. And this is the most common thing I hear, I'm doing everything right. I don't understand I'm doing everything right, yet my weight's not going down or I don't feel like things are changing or whatever. But if you can somehow monitor that in a way that is actually factual and that's the only way to do that was with the body composting DEXA scanner, then women will be more likely to get to that end goal.

[A]

What is your take on injectable peptides?

[B]

Oh, for body composition.

[A]

For body composition. Like epamorlin, tessamorelin, cgc, all this kind of secretes natural growth hormone. Helps you have more like muscle class.

[B]

Okay, I have no answer to that question. Okay.

[A]

Now I'm just wondering, so I know

[B]

people do it, I just, I've never thought about doing it myself.

[A]

Yeah, no, I've seen people have amazing results from it. So I'm wondering like in the bodybuilding world yet have peptides made an entry point?

[B]

Probably, but I'm not big on injectable supplements, so I don't, I don't really follow. Like, I don't know. Yeah, I don't know actually, I'll ask. I have to ask my trainer in

[A]

terms of like, like food wise. Right. What could you eat to get more lean and have lean muscle mass? Especially as a woman in their 40s and 50s where it's harder naturally to just gain muscle mass.

[B]

Yeah. So I mean obviously everyone's protein, protein, protein. I think that's very obvious. Like you need to eat more protein. It's. But it's the day to day. How are you going to achieve that while having your busy life and not wanting to eat just chew chicken all day?

[A]

So I cannot eat the same thing every day. Yeah, I know, I would be deeply bored.

[B]

Some people can't do that. Definitely. I mean, I can't do that. I have no issue with that. But some people can't do that. So what I always just say is like with, with my patients who come and say to me I'm really struggling to get my protein in. I'm like, well just have one good protein shake a day and that'll probably get you Half weight there or more and then you have to worry about it so much. So I, I'm a big fan of whey protein shakes. I drink like one or two myself a day. I don't think there's anything wrong with that. And it's an easy way for me to make sure I'm. Because I have a huge. My protein targets. 212 grams a day.

[A]

How do you get that in?

[B]

It's like exactly. How the hell do you do. Yeah.

[A]

Walk us through your daily. What do you eat in a day, Natalia?

[B]

What do I eat in a day?

[A]

Yeah.

[B]

Well I have like I. Because I also have 179 grams of carbs right now. So I do like everything's pre measured though in my life. Like everything. I buy everything in sachets. I my. The environmental impact. Yes. So I have like the pre done like oats and I mix them with my almond milk. Da da. I usually have two protein shakes a day and mine have like 50 grams. So I do like whey protein, Greek yogurt and measured. And then that's. I have two of those. That's 100 grams.

[A]

Yeah.

[B]

And then I have my. I order my meals ready made with like a chicken type pasta thing or whatever. Beef, whatever I feel like having. And each of Those has about 45 grams in there.

[A]

Okay.

[B]

And then I usually have like an extra Greek yogurt. So then that ends up being my 212.

[A]

That's. Yeah.

[B]

That just really hard. It's hard. I have to, it has to be really well planned.

[A]

Do you like cottage cheese?

[B]

I do, but I don't eat a lot of it.

[A]

Yeah. What is better? I have to, I have to look into this. I should know this being in the health and wellness space. But what has higher grams of protein? Is it cottage cheese or Greek yogurt?

[B]

I think it's Greek yogurt.

[A]

Per calorie. Yeah.

[B]

Yeah. Because I look at calorie, obviously I have a calorie limit as well. So I look at calories and so I have to fit the 212 grams into my 1998 calories. Right. And that, that becomes.

[A]

That's where that's part of it.

[B]

Yeah. So then the protein shakes are a really easy way to max out the protein with the calories staying low. And most women have that issue as well. They want to get it within the protein, within the calories. So I'm like just hit the protein shake and just.

[A]

You know what, that's so funny you were saying that because. So I want to Start my day with protein. And some days I'm just. Most of the time I'm just tired. I just want to get on with it. So every morning when I start my day, I have a protein shake with about 35 grams of protein powder in it. Two raw eggs.

[B]

You're getting like. Yeah, 40 something. Something.

[A]

Yeah, 40, 50 grams. And then sometimes I put Greek yogurt or cottage cheese or whatever in there and then just blueberries or whatever it is. And then creatine and all creatine stuff.

[B]

Yeah.

[A]

So I'm trying to get all my protein bulked up right in the beginning, which is technically when you get into your 40s, which is where I am because of insulin sensitivity and stuff. It's better to start your day with a high protein load right in the front and then taper it in.

[B]

Yeah.

[A]

And so that's what I'm trying to do. And I think the easiest thing for me was start with protein.

[B]

Protein.

[A]

Start with a protein shake.

[B]

Start with a protein.

[A]

Sometimes I don't want to eat an omelette first thing in the morning or ever.

[B]

Yeah, you front load it. And I usually have a protein shake before I go to bed. But that's for me that's because I'm overnights when you build, you know, so I do that as well. So I usually have one in the morning, one in the evening.

[A]

How or like how. How much. How many hours before you go to bed do you have it?

[B]

So I go to bed really early, like between, like usually before 8:30. Okay.

[A]

Amazing.

[B]

I know. This is. I don't.

[A]

Human birth hormones being secreted.

[B]

Yeah, just fine. So I. I also get up really early. So I don't have children or anything. So for me I can go to bed like 8:15, no one cares. So. So I have it like 7:30. Seven. It depends. I.

[A]

That close to before you go to sleep.

[B]

I just. Because I don't have a huge window for food, train, coming home from work and then sleeping.

[A]

Right.

[B]

Kind of squeeze it in there.

[A]

Why do you go to bed so early?

[B]

Oh, because sleep is like so the most important thing in my life.

[A]

Yeah. It sounds people's lives.

[B]

Yeah. It should be more important for most people. So without eight hours sleep a night, I'm like unfunction. I'm not functioning. So I just. And I get up really early. So I get up at 5 or 5:30 because I'm better in the morning. I function better in the morning. So I just go to bed early and I just get up early.

[A]

Is there any longevity or anti aging hacks that excite you most when it comes to skin or overall wellness.

[B]

I mean, it's not a hack, but for, I mean, I guess this is a personal thing too. It's like having the. Having body composition monitoring, that's not a hack. But getting people to understand that and utilizing that in a way to help them reach their goals and their targets and having actual knowledge and information, that's not a hack. But like for me, because I'm used to getting them in the UK and I haven't been able to get them in Dubai since I've been here, I basically bought my machine for myself pretty much. Okay, if I could put my living room, I would. So I'll be getting my own body composition test every like eight weeks. Which is for me it's gonna be a huge game changer to be able to have it so accessible for myself.

[A]

Absolutely.

[B]

And I feel like that's why I did it for me. But if other people can benefit. Bonus. Yeah, exactly. But I think for me that's just giving people that, that. Because when you have that information, it sounds so lame, but that gives you like so much power. Like information is you. Knowledge, power and all that stuff. But if you understand so much about your own body composition and then you can see it changing through what you're doing, that's empowering.

[A]

I mean, you, you know, you're on the right track. Everybody wants to see results. Right. We're also living in a place of, in a time and a place that instant gratification is a thing. So if you can track it and measure and be like, okay, these last two weeks or last month, I increased my training by another day, I increased my protein intake, I add in this new supplement or I added in this additional protein shake and you see the results, then your brain automatically goes, okay, we want to do more of this because this felt good.

[B]

Yeah, exactly. And that's what I think the mo. I mean, it's a huge motivator. And then because these scans give you so much information, they're not expensive, they, they're easy to do. There's, you know, they're safe. You can do one every minimum eight weeks and like that, every eight weeks, if you get that feedback to say, yeah, that protein shake you added or that extra day of working out, that's actually increased your muscle mass by, you know, 1kg. I mean, 1kg is a massive amount of muscle, especially, especially for women. And if it's, you can also see, okay, my, my body fat's Actually also gone down in my arms by. Because that's how specific it is, by 0.25 of a kilogram or whatever it is. I mean, we can. Because I'll be able to show you where your muscle is gained, which arm it went into, whether it was your abs or your arms, and where the fat went as well. So it's compartmentalized on the scan. So it's like that. For me, that information has always been really important over the past 10 years. But I mean, for. If you had that information, you're like, oh, my God, this the change I made. Or the other way, the change I made where I wasn't sleeping so much this month or these past eight weeks and my.

[A]

Protecting me.

[B]

And now, Now I've gained 2 kg of body fat and lost muscle.

[A]

Yeah.

[B]

And it's like, okay, hold on. It'll keep you accountable. You know, information keeps you accountable. So that. For me, that's really exciting to be able to offer that to people here. But it's not really a hack. But yeah, that's my. It's kind of a hack.

[A]

It is a hack. I think it's really a hack because if you know more and you can make educated decisions based on real data and research on yourself, then you know you're on the right track. So it is hacking yourself.

[B]

It's hacking. It's a hack.

[A]

I was gonna ask you. In a world overwhelmed by beauty standards, marketing hype, and quick fix promises, what is one, one uncomfortable truth about skin care, health or wellness or body transformation that you wish everyone would face and know about? And how has embracing the truth changed your own life?

[B]

I think it has to do with, like, the simple stuff. The simple stuff works. And I think that's. We don't want to. We want. I mean, this obviously goes in and it's a hacking concept, but the simple stuff done consistently is what's going to get you there. So there isn't always going to be a quick answer to your skin problem or your body composition problem or your. I don't know, you're not sleeping well. You're. You. You're gonna have to work at it. And there's no. There's not always gonna be a simple solution or there generally isn't. So like you said, we all want the quick fixes and we want the immediate gratification. Most things worth life having in life

[A]

don't happen like that happen overnight. And it only gets harder with age. And I hate to be busting everyone's balls on this show and being like it gets harder with age, but it does because the hormone makeup and your body composition that you have in your 20s. That's why they said start healthy hab habits sooner, eat better sooner, start lifting and building muscle mass sooner. So when you get older, it's easier to sustain and maintain that.

[B]

Yeah, but it's never too late.

[A]

No, absolutely. You, you, you started.

[B]

Yeah, I started late.

[A]

Yeah. And looking. Yeah, hardly. And look how amazing you look.

[B]

Oh, thank you. But some of the top bodybuilders in the world are in their 40s and 50s, so. Cuz learning muscle, muscle density and gaining that size and stuff, that takes years. Like it's a. Years and years of work. So, you know, I'm in a sport where at least I'm not like a ballerina or a gymnast. You know, I'm in a sport where, you know, I can, I can like a fine wine.

[A]

Correct.

[B]

Get better with age.

[A]

And you are only getting better with age. I have loved interviewing you. I thought you such a fascinating background and just your no bullshit, straight to the point approach to skin care, which now I need my own retinol cream. I need to stop stealing from my cousin.

[B]

Yeah, no problem. You stop stealing from.

[A]

Yeah, yeah, exactly. She didn't even know I went missing. This is nice. Just put in my bag.

[B]

Bag. She's like, where's my cream gum? Yeah.

[A]

She got back to the wine. She's like, did you take my cream? I was like, yeah, we were sharing it when we were staying together. Was so great.

[B]

Sharing is caring.

[A]

Yeah, sharing is caring. So I was like, I need to go see Natalia and get my own batch done.

[B]

Yeah, I'll get you your cream. Yeah.

[A]

But thank you so much for coming on, educating my audience because there's all these hypes, right? There's products that are being sold to you on Instagram. There are creams that are being sold to you on Instagram. It's like, what is real and what is. So thank you for coming into biohack it and you know, letting my audience get to know you.

[B]

Thank you so much for having me. Thank you, Sam.