Combine aerobic and resistance exercise using 'exercise snacks'—short bursts like push-ups or stair climbs—to activate collagen genes and improve skin thickness and elasticity.
2
Prioritize sleep hygiene: cool, dark bedroom, no screens an hour before bed, and avoid eating 2–3 hours pre-sleep to support peak DNA repair and prevent moisture loss.
3
Use a broad-spectrum SPF 50+ sunscreen daily that avoids the 12 FDA-flagged chemical filters—prefer mineral (zinc oxide/titanium dioxide) or newer large-molecule chemical sunscreens—and avoid midday sun.
4
Apply a retinoid (adapalene 0.1% OTC at $7.50/month or prescription tretinoin) at night, starting low and slow (every 3rd–4th night) to stimulate collagen and reverse photoaging.
Protocols
Concrete recipes — what, when, how much, and why
5 items
Plant-forward, low-sugar diet for skin aging
WhatEat meals rich in fruits, vegetables, and plant-based proteins (lentils, beans, chickpeas) while minimizing high-fat and high-sugar processed foods.
WhenDaily, as part of regular meals.
For whomGeneral population.
WhyAntioxidants (e.g., vitamin C) and phytonutrients protect against photoaging; high-fat and high-sugar diets accelerate skin aging.
So, antioxidants like vitamin C, they do help to protect the skin and fruits and vegetables are a rich source. We want plenty of phytonutrients and other compounds that are found in many plant sources.
Also said
“higher fat diets have been associated with more rapid skin aging. So too have higher intakes of refined sugars.”— Adds the avoidance side of the recommendation.
Combined aerobic and resistance exercise with 'exercise snacks'
WhatIncorporate both aerobic exercise (e.g., running) and resistance training via short 'exercise snacks' (less than 1-minute bodyweight exercises like push-ups, wall squats, fast stair climbing) spread throughout the day.
WhenDaily; snacks can be done multiple times a day in between tasks.
DoseSnacks: less than 1 minute each; aim for several per day.
For whomAnyone seeking to improve skin aging, especially those who cannot commit to long gym sessions.
WhyBoth modalities improve skin elasticity and structure; resistance training uniquely improves skin thickness. Exercise activates genes for collagen, hyaluronic acid, and other skin-supporting compounds.
CaveatsNo special equipment or shower needed; progress gradually. Not a replacement for sun protection or skincare.
Stanfield references a 16-week trial on middle-aged women showing that both aerobic and resistance training improved skin elasticity and dermal structure. The resistance group also saw improvements in skin thickness, countering age-related thinning. Blood analyses revealed that exercise markedly upregulated genes related to collagen and hyaluronic acid synthesis, with each type making unique contributions. He translates this into a practical protocol: use 'exercise snacks'—brief, intense bodyweight movements performed throughout the day—to bypass the need for a gym. He cites a meta-analysis confirming that exercise snacks produce large improvements in VO2max and moderate gains in peak power.
Mechanism
Exercise alters circulating factors that trigger gene expression for collagen, hyaluronic acid, and other components of the skin’s extracellular matrix, thereby enhancing skin structure and elasticity. Resistance training specifically stimulates dermal thickening.
Personal experience
I regularly do a set of push-ups or wall squats between patient appointments and I can do this in less than 1 minute.
So, this study shows us that combining both types of exercise is best for maximum benefit for our skin.
Also said
“it marketkedly boosted the activation of genes related to the creation of collagen, hyaluronic acid, and other important aspects of skin function.”— Direct mechanism evidence.
“exercise snacks they produce large improvements and maximum oxygen uptake and moderate improvements in peak power compared to control groups.”— Validates that exercise snacks are physiologically meaningful.
Sleep optimization for skin repair
WhatCreate a cool, dark bedroom; remove phone and use a simple alarm clock; avoid screen time for 1 hour before bed; finish eating 2–3 hours before bedtime.
WhenEvery night.
DoseConsistent sleep schedule; aim for 7–9 hours (implied).
For whomEveryone, especially those showing signs of skin aging.
WhySleep is when skin cell DNA repair peaks; poor sleep is linked to faster skin aging, increased moisture loss, slower UV recovery, and higher oxidative stress.
CaveatsThese are environmental and behavioral adjustments; may require consistency to see skin benefits.
Stanfield explains that the body shifts into repair mode during sleep, with DNA damage repair in skin cells peaking at night. He cites a study showing good sleepers had lower skin aging scores, while poor sleepers lost more moisture through the skin and recovered slower from UV-induced irritation. Another study found that only two nights of sleep restriction led to measurable loss of moisture, reduced elasticity, and increased oxidative stress. The protocol focuses on removing sleep disruptors (phone, late eating, light) rather than supplements.
Mechanism
During sleep, the body prioritizes repair and regeneration, including peak repair of skin cells with DNA damage. Inadequate sleep disrupts this process, leading to impaired barrier function, moisture loss, and oxidative damage.
the repair of skin cells with DNA damage appears to peak at night.
Also said
“good sleepers had significantly lower scores on a measure of skin aging. And poor sleepers, they lost a lot more moisture through their skin.”— Quantifies the difference.
“just two nights of restricted sleep led to loss of moisture, reduced elasticity, and increased oxidative stress.”— Shows the rapid negative impact of poor sleep.
Daily sunscreen with SPF 50+ and avoidance of questionable chemical filters
WhatApply a broad-spectrum SPF 50+ sunscreen every day to face and neck, choosing a mineral (zinc oxide/titanium dioxide) or new-generation large-molecule chemical sunscreen that avoids the 12 FDA-flagged ingredients. Avoid midday sun or cover up during peak UV hours.
WhenDaily, regardless of weather; reapply if swimming or sweating.
DoseAdequate amount for face and neck, roughly a month's supply for daily use.
For whomAnyone wanting to prevent or reverse skin aging; especially those with fair skin or high sun exposure.
Why80% of facial aging is due to UV; a landmark trial showed daily sunscreen prevented new skin aging for 4.5 years and may even reverse some signs. Avoiding absorbed chemicals reduces potential long-term uncertainty.
CaveatsMineral sunscreens may leave a white cast and wash off in water. Newer chemical sunscreens are not available everywhere. Sunscreen must be paired with retinoid use at night to avoid irritation.
Stanfield builds a multi-layered sun protection protocol. First, he emphasizes avoiding intense midday UV, as 80% of facial aging stems from sun exposure. Then he stresses the non-negotiable need for a daily sunscreen on face and neck. He references the 2013 landmark trial of 900 adults showing zero new aging signs in daily sunscreen users after 4.5 years, and a 2016 follow-up suggesting reversal of existing signs. However, he highlights a 2020 study that found common chemical sunscreen ingredients absorbed into the blood at levels above FDA safety thresholds, leading the FDA to flag 12 ingredients for more data. To navigate this, he recommends mineral sunscreens (zinc oxide, titanium dioxide) which are not absorbed, or newer chemical filters like Tisorbatinol (likely Tinosorb S) that are too large to penetrate the skin. He critiques popular EltaMD for containing octinoxate, a flagged chemical, and offers three specific product picks: Cancer Council Sensitive Skin SPF 50 (AU/NZ), Beauty of Joseen (his current choice, with new filters), and Caravee 100% mineral SPF 50 (US, mineral, contains beneficial ceramides and niacinamide).
Mechanism
UV radiation directly damages DNA and degrades collagen. Sunscreen absorbs or reflects UV rays, preventing this damage. Mineral sunscreens sit on the skin surface and block UV; new chemical filters are large enough to stay on the surface, avoiding systemic absorption.
Personal experience
I don't want to be putting chemicals in my body when we aren't exactly sure what their long-term effects might be. … the one I'm using at the moment is … Beauty of Joseen
scientists estimate that about 80% of facial aging is due to UV radiation from sun exposure.
Also said
“The group who used sunscreen everyday didn't show any signs of new skin aging after 4 and 1/2 years.”— Key efficacy data.
“using sunscreen not only stops the signs of skin aging, but it may even reverse some of those signs.”— Reframes sunscreen as an active anti-aging treatment.
“mineral sunscreens are the safest and they have the fewest potential adverse effects.”— Safety recommendation.
Nightly topical retinoid with gradual introduction
WhatApply a retinoid (adapalene 0.1% OTC or tretinoin prescription) to the face at night. Start with low strength, using it only every 3rd or 4th night, and slowly increase frequency and strength over time. Always use sunscreen during the day.
WhenNighttime, just before bed.
DoseAdapalene 0.1% gel (OTC, about $7.50/month) or tretinoin (prescription, about $15/month). Start at lowest concentration, every 3rd-4th night, gradually building to nightly if tolerated.
For whomAdults with signs of photoaging who can tolerate nightly application; not for pregnant women.
WhyRetinoids stimulate collagen production, blunt UV-induced collagen breakdown, thicken the skin, and accelerate cell turnover, effectively reducing wrinkles, uneven pigmentation, and age spots. Studies show improvement in as little as 1 month.
CaveatsCan cause initial irritation, redness, dryness; degrades in sunlight, so must be used at night; pregnancy contraindication. Adapalene is less irritating and OTC.
Stanfield explains retinoids as 'personal trainers for your skin'—they force skin cells to renew, produce more collagen, strengthen the barrier, and inhibit collagen-degrading enzymes. Tretinoin, the most studied, has a massive body of evidence: a review of 180 studies showed it improved wrinkling, uneven coloration, and age spots within a month. Yet its irritancy led to third-generation retinoids like adapalene. A 2018 head-to-head study confirmed adapalene was equal to tretinoin in anti-aging efficacy. His protocol for minimizing side effects: start at lowest strength, use only every 3rd or 4th night, and gradually titrate up; always pair with morning sunscreen because retinoids increase sun sensitivity and degrade in light. He notes costs: adapalene 0.1% without prescription for $7.50/month on Amazon; prescription tretinoin about $15 with insurance.
Mechanism
Retinoids bind to nuclear receptors in skin cells, upregulating genes for collagen production and downregulating matrix metalloproteinases that break down collagen after UV exposure. They also promote epidermal thickening, reduce water loss, and accelerate cell turnover.
Personal experience
I always use sunscreen in the day along with retinoid treatment at night and also retinoid use is not recommended during pregnancy.
retinoids are personal trainers for your skin. So, just like a trainer helps you to get stronger, retinoids, they push your skin cells to work harder, making them renew and make more collagen
Also said
“adapylene was just as good at tininoan in reducing the signs of skin aging.”— Validation of OTC option.
“I generally recommend to my patients to start at the lowest strength and only use it every third or fourth night and then slowly build up how often they're using it and then build up the strength.”— Detailed titration protocol from clinician.
What's new
Personal practice updates, fresh positions, predictions
3 items
Exercise snacks as an anti-skin-aging strategy
Short, intense bursts of activity (less than 1 minute, no equipment) incorporated throughout the day are shown to improve skin elasticity, thickness, and collagen gene activation, comparable to traditional workouts but far more convenient.
Why this matters: Reframes skin aging intervention from costly creams or lengthy gym sessions to free, time-efficient movement snacking; cites a 16-week trial in middle-aged women showing resistance training specifically improved skin thickness, and a meta-analysis of exercise snacks confirming large VO2max gains.
Background
Previously, exercise for skin health was overlooked, with most people focusing on topical products. Resistance training was often assumed to require a gym membership.
Stanfield details a study where previously sedentary middle-aged women completed 16 weeks of either aerobic or resistance training. Both groups showed significant improvements in skin elasticity and skin structure. Crucially, the resistance group also gained skin thickness—a direct counter to age-related thinning. Blood analysis revealed that both types of exercise markedly boosted the expression of genes involved in collagen and hyaluronic acid production. The effects of each modality overlapped but also made unique contributions, so combining both is optimal. To make this practical, Stanfield champions 'exercise snacks'—sub-one-minute bursts of bodyweight movement like push-ups, wall squats, or fast stair climbing that can be woven into a workday without requiring a shower change. He references a meta-analysis showing these snacks improve cardiorespiratory fitness and peak power.
Personal experience
I regularly do a set of push-ups or wall squats between patient appointments and I can do this in less than 1 minute.
I advise my patients at the clinic to look for ways to include exercise snacks throughout their day.
Also said
“Researchers found that skin elasticity and the structure of skin improved significantly in both groups, but there were distinctive benefits for the resistance training group. They also saw improvements in the thickness of their skin.”— Specifics on the dual benefits and the unique advantage of resistance training.
“it marketkedly boosted the activation of genes related to the creation of collagen, hyaluronic acid, and other important aspects of skin function.”— Shows the biological mechanism triggered by exercise.
New-generation chemical sunscreens that bypass absorption concerns
To avoid the FDA-flagged chemical filters that absorb into the blood, Stanfield points to newer chemical UV filters (like Tinosorb S) that are large molecules and are not absorbed through the skin, combining the cosmetic elegance of chemical sunscreens with the safety profile of mineral ones.
Why this matters: Offers a practical middle ground between the white cast of mineral sunscreens and the uncertainty surrounding older chemical filters; he personally uses Beauty of Joseen which contains such filters.
Background
A 2020 study showed six common chemical sunscreen ingredients were absorbed at levels exceeding FDA safety thresholds, leading to FDA requesting more data on 12 ingredients. Mineral sunscreens are safer but leave a white sheen and wash off easily.
Stanfield explains that while chemical sunscreens are highly effective, many of their ingredients—including octinoxate, which is banned in Hawaii for marine toxicity—are under scrutiny because they enter the bloodstream. He cites a 2024 study concluding mineral sunscreens are safest. However, mineral options like zinc oxide/titanium dioxide can be cosmetically unappealing and wash off. He then introduces a solution: newer chemical filters like Tisorbatinol (likely Tinosorb S) are large enough that they cannot penetrate the skin, offering the best of both worlds—excellent UVA/UVB protection without potential systemic absorption. The catch: they aren't available everywhere. In New Zealand/Australia, he recommends Cancer Council Sensitive Skin SPF 50; globally, he suggests CeraVe 100% mineral as an alternative, or his personal use of Beauty of Joseen.
there are newer chemical sunscreen ingredients that are superior to the older options, and they offer great UVA and UVB protection, but here's the critical point. They are large molecules, so they aren't absorbed directly through the skin.
Also said
“Personally, I don't want to be putting chemicals in my body when we aren't exactly sure what their long-term effects might be.”— His motivation for seeking safer alternatives.
“a 2024 study to conclude that mineral sunscreens are the safest and they have the fewest potential adverse effects.”— Supports the mineral baseline while acknowledging drawbacks.
Adapalene (third-gen retinoid) is as effective as tretinoin for skin aging
A 2018 head-to-head trial found adapalene, which causes less irritation, is equivalent to the gold-standard tretinoin in reducing signs of photoaging, making it a compelling OTC option.
Why this matters: Challenges the assumption that only prescription-strength retinoids work; adapalene is available without a prescription for $7.50/month and may be better tolerated.
Background
Tretinoin is the most studied retinoid for photoaging, with 180-study review showing improvements in wrinkles, uneven coloration, and age spots in 1 month, but it often causes irritation, redness, and dryness.
Stanfield reviews the retinoid landscape: tretinoin, a first-generation retinoid, has robust efficacy but is known for causing significant initial irritation. To overcome this, third-generation retinoids like adapalene were developed to be more targeted and less irritating. He highlights a 2018 head-to-head trial that concluded adapalene was equally effective as tretinoin in reducing skin aging signs. He then provides a practical protocol: start at lowest strength, apply every third or fourth night, and gradually increase. This makes retinoid therapy accessible to those who couldn’t tolerate tretinoin.
The study authors concluded that adapylene was just as good at tininoan in reducing the signs of skin aging.
Also said
“one massive review looked at 180 individual studies on tininoan and it reported that topical use helped to improve the signs of photoagging in terms of wrinkling, uneven coloration and age spots in as little as 1 month of use.”— Establishes the efficacy of the older retinoid before comparing.
“adapylene is usually possible to get the.1% concentration without a prescription. And Amazon has it for just $7.50 for 1 month supply.”— Highlights the cost and accessibility advantage.
Recommendations
Products, supplements, and tools mentioned in the episode
5 items
Cancer Council Sensitive Skin SPF 50
Product
A sunscreen available in Australia and New Zealand that uses newer chemical UV filters not included in the FDA's 12 flagged ingredients. Recommended as a great, affordable option ($16 AUD, about $11 USD) that avoids potential absorption concerns.
Stanfield explains that this product is free from the 12 FDA-flagged chemical filters, using instead newer, larger-molecule chemical sunscreens that aren't absorbed through the skin. It provides broad-spectrum SPF 50 protection at a low cost for those who have access to it. He contrasts it with popular sunscreens like Elta MD that contain flagged ingredients.
vs alternatives
Compared to Elta MD, which contains octinoxate (a flagged chemical), or mineral sunscreens that leave a white cast, this offers cosmetic elegance and safety, but only available in AU/NZ.
A great option at a very reasonable price is the Cancer Council Sensitive Skin SPF 50. It doesn't include any of those 12 flagged filters.
Also said
“It's about $16 Australian or about $11 for a month supply.”— Specific cost.
The sunscreen Stanfield personally uses, which contains newer chemical sunscreen filters (large molecules, not absorbed) and avoids the 12 FDA-flagged ingredients. Pricier but still affordable.
He mentions this is his current choice, implying the formulation uses the newer chemical sunscreen technology he advocates. While slightly more expensive, it meets the criteria of broad-spectrum SPF 50+ and no questionable absorption. No further specifics on price or availability.
vs alternatives
Versus Cancer Council, it's more expensive but available globally; vs Caravee mineral, it avoids the white cast and may be more elegant.
Personal experience
Personally, the one I'm using at the moment is a bit more expensive. It's called Beauty of Joseen, which has the newer chemical ingredients.
the one I'm using at the moment is a bit more expensive. It's called Beauty of Joseen, which has the newer chemical ingredients.
A mineral-based option containing titanium dioxide and zinc oxide with no FDA-flagged chemical filters, plus added hyaluronic acid, ceramides, and niacinamide for skin barrier support. Available on Amazon for $14 and suitable for those without access to newer chemical sunscreens.
Stanfield recommends this for a worldwide audience, especially in the US, as a safe, affordable mineral option that also moisturizes and soothes inflammation via niacinamide. He notes it leaves a white sheen and may wash off, but for daily non-water use it's effective. It provides broad-spectrum SPF 50 and ensures no systemic absorption concerns.
vs alternatives
Compared to mineral sunscreens without additional ingredients, this product includes ceramides and niacinamide, offering extra skin barrier and anti-inflammatory benefits. Compared to newer chemical sunscreens, it's more widely available but may have cosmetic drawbacks.
Caravee 100% mineral sunscreen SPF 50. It's got both titanium dioxide and zinc oxide, but none of the 12 flagged ingredients from the FDA, and it costs just $14 at Amazon
Also said
“it includes hyaluronic acid and ceramides, which together can boost moisture and help to restore the skin's barrier function. It also includes nyinomide which is a form of vitamin B3 and that helps to reduce inflammation.”— Adds value beyond sunscreen function.
An over-the-counter third-generation retinoid that is as effective as tretinoin for reducing signs of skin aging with less irritation. Available on Amazon for $7.50 per month supply.
Stanfield presents adapalene as a superior OTC alternative to prescription tretinoin for those sensitive to irritation. He cites the 2018 trial showing equivalence. He stresses the same protocol: apply at night, start slow (every 3rd-4th night), build tolerance, and always pair with daytime sunscreen. The low cost and OTC status make it accessible.
vs alternatives
Compared to tretinoin, adapalene causes less initial redness and dryness while delivering comparable anti-aging results; does not require a prescription.
adapylene is usually possible to get the.1% concentration without a prescription. And Amazon has it for just $7.50 for 1 month supply.
Also said
“The study authors concluded that adapylene was just as good at tininoan in reducing the signs of skin aging.”— Efficacy proof.
“I generally recommend to my patients to start at the lowest strength and only use it every third or fourth night and then slowly build up how often they're using it”— Usage protocol directly from clinician.
Prescription-strength first-generation retinoid with extensive evidence for photoaging reversal; about $15/month with insurance on Amazon. Requires a prescription; start low and slow.
Stanfield notes that tretinoin was originally for acne but is now FDA-approved for photoaging. He references a review of 180 studies showing improvement in wrinkles, uneven tone, and age spots in as little as 1 month. He recommends it for those who can get a prescription and tolerate potential irritation. The protocol is identical: use at night, start with low concentration, build frequency.
vs alternatives
vs adapalene: tretinoin is equally effective but more likely to cause irritation; requires a prescription, potentially adding cost and inconvenience. However, for some it may be covered by insurance or preferred by a dermatologist.
tininoan, it was first used to treat acne, but patients soon noticed that it also seemed to help improve the appearance of the skin in general. It even helped with the signs of skin aging and it was approved in the US by the FDA for that purpose
Also said
“a tub of 0.25% 25% gel is about $15 for 1 month supply on Amazon with insurance.”— Cost reference (note: transcript typo on concentration).
An interactive online tool where users input gender, height, and other details to receive personalized health suggestions, including a skin health section covering moisturizers, sunscreens, topical retinoids, and advanced skincare treatments to discuss with their doctor.
DisclosureThis is Brad Stanfield's own personalized health recommendation tool; link in pinned comment.
The tool aggregates the evidence-based strategies he discusses into personalized recommendations. It's positioned as a way to apply the podcast's information to one's individual situation. By inputting more data, the user gets increasingly tailored advice, bridging the gap between general guidelines and personal conversation with a physician.
vs alternatives
Not compared to other health tools; presented as a companion resource to his content.
if you want to try and personalize all of this health information to your situation, what you can do is use my health road map tool. So once you type in your gender and your height, uh you can give it more and more information and it will give you more and more personalized health suggestions to discuss with your doctor.
Lines worth pulling out — contrarian, specific, or perfectly phrased
7 items
scientists estimate that about 80% of facial aging is due to UV radiation from sun exposure.
Puts the magnitude of UV damage into stark perspective, justifying the emphasis on sun protection.
The group who used sunscreen everyday didn't show any signs of new skin aging after 4 and 1/2 years.
A powerful clinical finding that sunscreen can completely halt further photoaging.
using sunscreen not only stops the signs of skin aging, but it may even reverse some of those signs.
Elevates sunscreen from prevention to active treatment, which may surprise listeners.
Personally, I don't want to be putting chemicals in my body when we aren't exactly sure what their long-term effects might be.
A candid personal risk-avoidance stance that drives his sunscreen recommendations.
just two nights of restricted sleep led to loss of moisture, reduced elasticity, and increased oxidative stress.
Illustrates the rapid, quantifiable skin damage from poor sleep, not just tiredness.
adapylene was just as good at tininoan in reducing the signs of skin aging.
A concrete finding that disrupts the notion that only prescription-strength retinoids are effective for aging.
retinoids are personal trainers for your skin. So, just like a trainer helps you to get stronger, retinoids, they push your skin cells to work harder, making them renew and make more collagen
Memorable analogy that simplifies the mechanism of action.
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