90% of Americans are deficient and I'm really surprised with this one that's huge you want to live with Vitality you want to feel your best but let's face it we also want to look our best it decreases spine lines and wrinkles it helps the skin retain its moisture it helps your skin barrier it helps those cells stay healthy I know you feel young but like you want to look young too and I do too but there's so many recommendations out there everyone's talking about different things on social media be very overwhelming confusing once they start adding it in they're like my nails are so hard my hair is growing like crazy you probably like me we looking at people like Dei Moore how is she not aging so many of these celebrities recently have been in the news people trying to figure out what are they doing they're aging backwards Lindsay Len Kate Beckinsale Nicole Kidman Jennifer Aniston JLo Christy Brinkley they look amazing and I love it now of course there's plastic surgery but it's not the plastic surgery that's making their skin glow that's making them look so radiant and why do they just appear more youthful than the general population it can't all be surgery some of these women claim that they've never been under the night but yet they look so youthful well the answer is the women that have that glow in their skin they're predominantly using retina or troan a retinoic acid it's a derivative of vitamin A it prevents photo damage of the skin the oxidative damage of the Sun to the skin helps the skin heal and be healthy it helps decrease all the discoloration like melasma or acne scars what things really work what things are a gimmick what things are a trend and what things are going to make a difference when it comes to what we put on our skin and what is we're putting in our bodies today I am inviting the person who I consider my go-to expert and she is here to share with you the research the science when it comes to living with Vitality evaluating all the things that are available to us so that you can make an informed decision spend your money wisely and do the things that will really move the needle I'm sharing her secrets with you and we're going to talk about all the things that you need to do the most important things for you to do when it comes to not just feeling your best but also looking your breast it is Dr Kirsten Singler she is The Clinical Director at Lee regenerative she's a naturopathic doctor she treats celebrities she treats people who are on YouTube and she's here today to share with us the things are going to help you look and feel your best we're going to reveal all the secrets you know because you you really do have your finger on the pulse you you do understand that many of us of course we want to feel great and have a lot of energy and look our best too but when it comes to everything that we can do it can sometimes be very overwhelming right like I mean there's so many different supplements that we're hearing about and what I really want to start with is the most important things when it comes to a woman's appearance like let's just face it like let's start with the skin we're all seeing our face more than anything else what makes a bigger difference like what we're putting on our skin like you're the person who introduced me to castor oil but is it what we're putting in our on our skin or is it what we're putting in our bodies question is inside outside what matters more do you want to put gas in your car or do you want to put like tires on your car to take a road trip you need both right for life's long road trip and I feel like I have this unique perspective because I have I have this privileged position to treat women that are predominantly like per menopause menopause age group and most of my patients live anywhere from Beverly Hills through Orange County they have access to all the latest greatest everything and I have patients that are going to do the latest greatest all the Cosmetic procedures all of the surgeries all of the medispa procedures the botox the injectables all of it and then I have patients that choose not patients that are wanting to age gracefully but they're not doing things like botox or medispa procedure fees so I really feel like I have this inside scoop and I get to see these beautiful women as they go through their aging process and when I think about like skin what do we want from skin You know despite like your personal aesthetic because that's going to be different from person to person some people are going to want more of like a Botox look some people do not want the botox look so we got to put that aside right so what what makes skin healthy and vital so the moisture in the skin the dermal thickness right because when our skin thins that's what causes creepiness um when your skin is thin that's when you can see like the vessels under your eyes and instead of it being taunt it looks discolored like right now I have thinning skin under my eyes and you can kind of see the purple Hue under there whereas when I was 15 you didn't see that um so that's the dermal thickness and then the collagen the collagen Matrix of your skin is what provides that hold the moist and keep it in place right so we want all of those things to have that like good plump thick skin and then we also want Clarity Clarity skin you know so if skin say somebody has zero wrinkles whatsoever but they have discoloration you know they have brown spots melasma they have acne scars they have acne then that's going to be more outstanding and it's going to prevent that glow so when I'm thinking about what I'm putting on on top of my skin like so for example estrogen cream what are your thoughts on estrogen cream for the face okay so there's three kinds of estrogen there's estradi there's estrone and then there's estriol okay so those are Latin for estrogen one estrogen 2 estrogen 3 right there's different forms there are women and there are studies for estrogen number two that's estrodial that increase dermal thickness and collagen Matrix and decreased fine lines and wrinkles but the thing with estradi is that it could potentially get systemic so I would not recommend right now to the audience um I would say you got to work with a doctor you got to track your lab levels you might get estrogen dominant and get a period or something you don't want or get acne cuz um too much estrogen too much seabone production of the skin but something like estriol so that's estrogen number three is fairly safe it's thought that it is unlikely to convert over to estrone or estrad the more active forms of estrogen it still improves dermal thickness it still improves collagen still decreases fine lines and wrinkles I use an estriol I used to have a pretty crepy neck I don't have pictures and I wish I would have saved some pictures cuz I was covering it up I wore a turtleneck all the time but I've used estriol with hyaluronic acid on my neck and I feel like it's a little crepy but it's not bad it definitely reversed the product that I Love Is by Quicksilver Quicksilver uh brand has one that combines HLA and then estriol in it does it have to be prescribed uh-uh it's over the counter it's wonderful and I have other patients that use it and they love love it they'll use it like on the back of their knees you know their inner arms anywhere that there's a little creepy thinning skin and yeah it has been improving too for my under the eyes my patients love that product what about castor oil on the face castor oil it improves that dermal thickness it's wonderful and it's very moisturizing it's thick as you know the obstacle for most patients is it just getting on things but that can be managed casserole is phenomenal people have used it for centuries any other topical treatments that you are like this is Cutting Edge this is what I'm giving my patients who are really in interested in minimizing the fine lines and restoring either collagen or moisture to the skin definitely there's a favorite of course retina everybody knows about retina right maybe not I mean I did I was raised by a tomboy so I didn't learn about any of this stuff until much later in life the women that have that glow uh In Their Skin they're predominantly using retina or a tanoan a retinoic acid it's a derivative of vitamin A it prevents photo damage of the skin so that's like the ox oid ative damage of the Sun to the skin it helps the skin heal and be healthy it helps decrease all the discoloration like melasma or acne scars I've had patients that use retina that had like a ton of acne scars for when they were a teenager and then they're on retina for like 10 years 20 retina is like in it for the long game it increases good cellular turnover of the skin um so you have those new baby cells that are being born a keyn note for retina is that if you've never used it before it's going to cause sloughing so have you ever used retina do you use it I don't on the regular SL right now I'm like wait a second how come I'm not on retina does it have to be prescribed it is it's prescription there's some over-the counters um that are lighter in dose but like prescriptive oh no I want the heavy stuff give me the big guns I mean retina is great honestly decreases fine lines and wrinkles Clarity of the skin and then it's very oxida it's antioxidant to your skin and helps with collagen and if you were going to start it if you started a prescription grade generally you start very low you start with using it like a p sized amount or like some patients I tell them like a quinoa sized amount like tiny little Dr it feels like you're not even using anything like you wash your face at night when your face is still damp you put on just a little bit and smear it around um and then you'll see if you're new to it it causes your skin to Slough you know so you're peeling back those layers of the old skin skin is coming off um and eventually your skin adapts to it over time and you don't need to use it once a week you could use it like three times a week and then going from there you build up to using it nightly once you're on nightly then you can step up the dose and then you you know sparingly tight tray up over ye I feel like over years for most patients is is this something we would need to put on um twice a day morning night it's generally used at night because it makes you more sensitive to the sun okay um and you could burn you have to really be protective and use like a sunscreen hats you know be careful not get a lot of sun damage it makes your skin a little bit more sensitive and some people don't tolerate it some people it's going to dry them out too much they have to be careful with it in terms of the order in which I'm going to do things if I'm going to use um retina retina and estral cream and I'm also going to be using maybe a small amount of castor oil what is there an order in which you should put these things on uh-huh yeah depending on how complicated you want to make it but maybe a decent rotation like a basic and very decent rotation would be retina at night and then your estriol hyaluronic acid during the day like as you're getting ready wash your face put on the estriol maybe use a sunscreen with niacinamide in it cuz that's also going to help with that whole Radiance helps nurture the skin so that it can tolerate the oxidated damage and the ninite also good for skin Clarity acne fine lines and wrinkles it's good for that and castor oil maybe use castor oil like once a week it's very potent this is so interesting to me um if I were to come to you and I'm saying listen I I want my skin in tiptop condition I'm going to high school reunion or my daughter's wedding and I want to look my absolute best what supplements would you recommend someone who's like this is my number one goal is to improve my youthful appearance well you don't want to skip the basics okay so basic number one is hydration if your skin is dehydrated it's not going to have good moisture content and it's going to look gaunt and thin and it's going to be dry so you can't skip you we're all supposed to drink half our body weight in ounces of water per day okay so make sure you're hydrating make sure that you're not doing things that mess your skin up like smoking everybody knows at this point smoking is really damaging it wrinkles up the skin the perioral wrinkles the lips smoking damages the skin alcohol dehydration you know can mess up the skin you want to be eating a good healthy antioxidant diet right um getting those good polyphenols in and then for supplements some of the supplements that I love that I'll highlight number one aan wait a second spell that for us I've never heard of this one oh my gosh ases anthon is so good it's one of my favorite supplements it's a derivative of vitamin a it's like an inside sunscreen and you can use it for people so if somebody Burns all the time then they need more antioxidants in their diet or they need more supplementation of those antioxidants so estos Anthem would be a great choice and usually it's toasted around 6 milligram per day it decreases spine lines and wrinkles it helps the skin retain its moisture it helps your skin barrier it helps those cells stay healthy it's wonderful is this something that people would take in a powder form or is it a a capsule generally a capsule okay yeah the next one would be B vitamins are essential for this skin going back to that whole discoloration in the immunity like why do people have discoloration it's generally like acne rosacea the immune system of the skin isn't healthy and strong the B vitamins help with all of that some people can get acne with a B complex so you've got to test the waters and make sure you're not that one in a blue moon person that's going to have an issue with it but predominantly people get great skin with B vitamins and especially B5 is the number one or acne basically the next supplement that I love is collagen collagen can be taken as a supplement Amy Myers has a good one there's so many good ones out there it's hard to choose but so when you say collagen is is this type one and type two both and is there uh you know I've seen collagen powders and then collagen peptide right what is the difference between collagen powder and collagen peptides it's like Co coinet term um because collagen when somebody says peptide it's a protein collagen is a protein and the main distinction between collagen 1 and two is that collagen one is your skin these are General collagen one is your skin and collagen 2 is more like connective tissues like ligaments and tendons in general just taking it as a supplement so like a powdered supplement generally because you have to take a lot of it you know usually it's a scoop powder that people can add to a smoothie or their drinks in the morning you can also get collagen from the food that you eat right so back in the day our ancestors used to eat like the cartilage and everything of the animal so nowadays what people can do is like when they make say a chicken noodle soup is make their soup with a whole chicken put the whole chicken in there so all that connective tissue and the cartilage that's on the chicken is going to melt down into the soup and if you've ever made a soup and you put it or if Bri ever made the soup yes and put it in the fridge you know it's not me you know it's not me making the soup and well you put it in the fridge and then it has that gel layer that's that gelatin that's the collagen and consuming that is our like when they're selling collagen powder that's what they're selling they just dehydrated it it's desicated um so making it at home it doesn't have to be like a novel supplement like use the ingredients that you have at home you can even buy gellant right like remember Jell-O oh yes you're saying that Jello is actually good for me or or would I be better off doing um bone broth bone broth yeah bone broth is going to be good for your collagen production okay um but yeah um making your own like homemade Jello-O that so you can buy gelatin that doesn't have like additives and flavors and sugars and all that you just buy like a natural gelatin doesn't have anything in it and you can mix like berries you can mix Stevia if you want it like sugarfree or like some natural sugar make it yummy and make little chunks cut it up and pour it into like an ice cube container and then have little pieces of it once a day that's what we do at home I feed it to my dogs they love it you know these are the things that I think many of us who don't have the same access to the the well we do the access but we're not looking at those studies and you have this unique position where you're actually seeing women you're making these recommendations to them you're seeing them 6 months and a year later and you're actually able to see the difference not just in their appearance but in their labs and I think for so many of us women we like God everyone's telling us to take everything and to do everything and it's so nice to hear the things that really matter the most like you said the basic these are the basics and to know that collagen really does does make a difference do you see when patients come back after applying some of these remedies um do you see a difference yeah definitely and patients reports too um so telltale signs beyond the skin is like your hair and your nails and I've had patients that their hair's not growing their nails not growing and collagen's one of those kingpins once they start adding it in they're like my nails are so hard my hair is growing like crazy that's all part of that protein synthesis that we need they're eating a nutrient-rich diet too you know so and most of the patients are on the B vitamins and the vitamin C is Vitamin C another one you would recommend for skin yeah definitely vitamin C helps your body make collagen so it helps build up that collagen and then what's more is that vitamin C is an antioxidant so again going back to what heals your skin from the oxidative damage whether it's like the light causing oxidative damage or pollution chlorine in the water you know as we take our showers is Harsh on our skin um so vitamin C is helping our our cells resolve that and heal from that when it comes to the appearance of skin how detrimental is alcohol what if we're just talking about like your Skin's appearance oh my gosh okay so the thing is alcohol is a poison need I say more I mean the things that hurt our body hurt our skin our skin is just the same cells you know it's the cells of our body I mean particular to alcohol is it's going to impair your liver function and your liver is the main organ that's detoxing your body so if the liver's not clean and detoxing then that all those products that waste of detoxification got to go somewhere so often times it does go to the surface of the skin and cause inflammation and puffiness acne things like rosacea or just inflammatory redness Emma of the skin puffiness under the eyes right alcohol is not a nutrient it's not a nutrient you know like there's a saying let food be your medicine and alcohol is not a medicine so when someone comes to you and they have stopped drinking what kind of changes do you see in the face usually they lose a lot of water retention in their face and under their eyes their sleep improves always their mood improves so your mood when somebody has a great mood you know they glow they have that inner sunshine and alcohol is a depressant people get into cycles of self-medicating probably you know where they have the blues and then they're drinking or they have insomnia and then they're drinking and then their insomnia is not improving or their Blues are not improving when they pull back that obstacle it's an obstacle to cure you know like what do you mean it's impeding the way their body can function so when they remove that that that agent that's harming their body preventing it from moving forward in healing then they can get a good night's sleep everybody knows that when they get a good night's sleep their skin is better you know you know when I was drinking that was one of the things that's kind of changed for me is that and I used to joke around with all my girlfriends about this I'm like God the older I get the more time I have to spend in the mirror putting on more and more makeup just to kind of look the same and I I don't feel like I have to do do that anymore like there you know when I would wake up the morning after having whatever champagne the night before I just would be like God I have to work so hard to like bring my face back to life and I thought it was age you know and maybe some of it is but it's it's just so completely changed realizing it was sucking the moisture out of my skin and making me inflamed and making my eyes puffy and all these things that it's saving me a lot of time in the morning uh getting ready the person who listens to my show they they don't want to be average they don't want to be in normal ranges they want to be optimal what are the that's me what are the optimal supplements that you're going to recommend to someone who wants to be their absolute best and to age powerfully with vitality and you know maybe I don't want to live to be a 100 but however long I live I want to be optimal okay so that's like what supplements are used for anti-aging right we got to talk about what is the aging process what does it mean what's aging right now currently age isn't considered a pathology and because of that there's not a lot of funding to back figuring it out but there's some research institutions that are working on it and there's some gene mutations and disease processes that rapidly age that person so those populations have been studied and we do kind of have a road map of some of the mechanisms of Aging it's kind of nebulous and that that road map currently that's been mapped out are it's basically the degradation of the cell the cell's breaking down the cell breaks down the mitochondria break down the DNA breaks down the telr break down and it can't repair itself through processes of reactive oxygen species so that's called Ros so that's like the Sun hitting your skin is an oxidative damage to those cells but it happens on the inside too it happens on your inside cells even when the cell makes energy just for making energy ATP it's going to make Ros reactive oxygen species so there's R problem oxidative and then there's inflammation that's breaking down the cells so that's like tumor necrosis factor I six these are bad you know they're like problematic and then you have have in the center of it the cell can't replicate itself in a healthy way that DNA can't turn over in a healthy way and that's thought to be through a process of cert one and cell sence so that's the proper turnover of cells making good healthy baby stem cells of the body Okay so we've got that kind of as a road map and then we all know what happens as age as we increase in age dementia the brain the vision our eyes bones osteoporosis the heart heart disease it occurs as we age cancer right and then fragility our bodies become feeble you know that's like our bones and our skeletal muscle mass so when we look at it through that lens we're talking about supplements that are used to augment okay so I would highlight first off magnesium um in school we always had the joke if you don't know the answer to the question choose magnesium wow because it has 300 functions of the body like when in doubt magnesium is going to do it and our soil is deplete in the nutrients so our soil just doesn't have those minerals that it used to even if somebody's eating a healthy diet they're probably not getting enough magnesium and soil is like it's whole other topic but it needs a lot of attention so magnesium is essential most people are deficient magnesium's main thing is it's going to protect your brain so it helps prevent dementia it's going to help your bone density and it's going to reduce risk of colon cancer so we highlight that one and magnesium is pretty safe like the worst thing that can happen if somebody takes magnesium's diarrhea maybe lowers blood pressure so okay be careful out there people if you're on anti-hypertensive medication don't pile up on the Magnesium or get a bunch of magnesium IVs or something be careful but in general it is safe and usually it's dosed around 300 mg per day the other highlight for magnesium it helps you sleep and it helps your skeletal um so it helps basically your SK uh skeletal muscle mass taken nutrients okay like you know people get leg cramps if they don't get enough magnesium is a good example of that one the other supplement would be vitamin D and K2 I would just combine those two cuz often they are and they help each other vitamin K2 is so essential because it's going to help glue your calcium onto your bones okay so we we don't want calcium mobilized into the soft tissue of the body like you don't want calcified heart tissue right calcified plaques in the heart calcifications on a mamogram red flag we don't want that we want the calcium on our bones so K2 is the glue for that one and vitamin D also helps our bones prevent and reduce osteoporosis I see that all the time clinically I have so many patients that have like osteopenia and they start a d with a K2 and then they'll repeat their dexa scan and it's improved the other thing about vitamin D 90% of Americans are deficient that's huge and I'm really surprised with this one I have patients predominantly that are very healthc conscious and most of them are already taking a vitamin D and I'm surprised how many people come in low I was surprised in my own lab and I was taking a vitamin D every day I was still deficient why some people really need a high dose to flood their receptors for absorption some people don't absorb in the gut some people have to do injectable vitamin D to get those levels up and then conversely some people absorb really really well and like during Co I saw so many people that were taking like whopping doses of vitamin D and they were getting toxic so vitamin D can be toxic you have to be careful with it and you got to run your lab to figure out do you hyper absorb it or do you need a high dose to get your levels up into the optimal range but it's absolutely an essential and studies associating vitamin D with dementia showed a 40% reduction in dementia and anti-cancer you know so vitamin D is a absolute essential the next one I'd put on the list is creatine creatine usually dosed around 5 gram a day if somebody gets confused and they're like is it milligram or gram gu what uh it's all out there people you're not going to find 5 Mig of creatine in any product um it's usually a scoop but creatine's main thing is skeletal muscle mass so again that's going back to the fragility of the body they ran studies on Creatine where they had patients that were exercising with creatine and just exercise alone and the patients that were on creatine with exercise uh had more skeletal muscle mass and then better exercise tolerance and endurance okay now if you take creatine and you don't exercise nothing it doesn't do anything there was no improvement in the skeletal muscle mass so it's like it pumps up your your activity the next one I would choose we got to highlight aaz anthon again okay I love that Estes anthon is so good for your eyes your eyes um so as we age we lose our close-up Vision um we lose our night vision immac degeneration and AZ anthon helps augment that helps stall it out and I have really bad Vision I mean I love aaz anthon it's huge for me but aaz anthon is also really good for the heart and really good for the brain the next one would be turmeric turmeric is a good one turmeric helps reduce the risk of dementia reduce risk of cancer but again protecting that brain and it's anti-inflammatory so when when people age they get so many aches and pains they're prone to take a lot of Advil and that or aspirin you know the nids can be heart on the stomach ulcers kidney heart like we really shouldn't take too much of that stuff and tumer is kind of a workaround to help with the joint pains and help your body stay in action but then an extra benefit protects your brain from demen like India that uses a lot of turmeric and on autopsy is this too gross sorry people that live in India have a yellow Hue to their brain because they consume so much turmeric in their Cuisine and they have reduced dementia compared to the United States that one's excellent and then the next one you guys is going to be CoQ10 the reason why I would put Co Cuttin as an essential is because in reality everybody's on a Statin I mean everybody's on a Statin for cholesterol so that's the lipor Statin torist Statin those medications block uh CoQ10 being used by the mitochondria and it's likely that that's the mechanism of action why the statins can increase the risk of dementia so that's a tough you know that's tough like if somebody has super high cholesterol they have to choose what between their brain and their heart anybody that's on a Statin has got to be on a CoQ10 at least 200 milligram I mean talk people talk to your doctor about it uh 200 to 600 milligrams per day is the generally how much it's dosed but CoQ10 protects your heart and your mitochondria so going back to that map of like reactive oxygen species the problem with the mitochondria the cell degrading it's going to protect your brain prevent against cancers it's a great fabulous antioxidant another awesome antioxidant is alphal lipoic acid so that's ala they use it to treat dementia Parkinson's Alzheimer's I used to lot during covid when people lost their sense of scent and that's like brain damage right you know like the loss of scent is the spike proteins or inflammation attacking the old factory bulb and there were so many studies on ala being neuro regenerative you know so good for the brain and I definitely saw clinically that patients that were taking it could get their sense of scent back but ala predominantly good for the brain improves IQ that's always wonderful reduces risk of cancer regenerates the kidneys so that's another major organ that we want to protect and then another one would be rapamycin let's talk about ramas which I just started yeah so rapamycin I mean track the research on this one it's novel um it's a medication actually but rapamycin basically inhibits mtor so that's a process that's messing with the the DNA regeneration of the body they found romin way back when in the soil of Easter Island brought it back to the United States found that it had antifungal properties and then used it for organ transplant patients okay so it's been used in humans for a while we know it's pretty much safe as they've been doing their animal studies you know so they have uh their mice their lab animals on Rapa and and batch that's not on they found that the mice that have been on pyosin had extended Health span so it's not just that they lived longer it's that they didn't have cancer their Mouse hair stayed black instead of going gray their teeth weren't falling out they weren't they were still making it through their maze you know so they were still functional and in the female animals they extended their life 18% Health span and in the males 10% and then doctors mostly doctors been so excited about this and swapping notes and curious about it the thing is since age is not a pathology there's never going to be a clinical trial where they want for this So currently the trial is being run under period Donal disease and that's a a trial that's underway and everybody's watching it to see how it pans out and it would probably be moving into the functional world as an off label usage for periodon disease that occurs as everyone ages you know like our dentition is another thing that's so important to protect as so that one is a very exciting uh new Med that's coming online every single one of these are a supplement that you could get over the counter without a prescription with the exception of Rapid mein is that accurate is that true true okay so rapid mein is something you'd have to talk to your doctor about that's exactly right and I was surprised that when I was um when I my prescription it's just one pill a week uhuh yeah very interesting well this has been fascinating I know you're incredibly busy because I hear from people in my audience who live in California and they're like I'm trying to get into Dr Singler but for anyone who's interested in working with Lee regenerative at the clinic how do you recommend people reach out to you oh my gosh I don't really have a big we we don't have a huge social media we're very like in real life I'm not a social media person they would call the office I mean I'm I'm like face to face with people of a clinician PR that's my main thing thank you so much for sharing all of this with me like I part of me is excited because I'm like yay I am doing almost all of these things but it is fascinating to to hear from because you're so un you're so um honest about these things like here are the things that we've got good science on here are the things that I think make the biggest difference and I that's what we want like the person who's listening doesn't want to be average they want to be optimal so thank you for doing what you do and for sharing this information with us um I adore you I talk about you all the time because you really have tremendously impacted my health and I know I'm going to live with Vitality because of the things that you're passionate about oh my gosh yeah meline I mean the credit is all yours you're the one that's doing it you're the one that's exercising and eating healthy and you know staying on top of all the research and I mean it's just my privilege it really is a privilege