 Welcome, welcome back for those which had joined before one hour ago. Here we are in the most glorious sunny Zurich, the most beautiful afternoon and when the afternoon outside it's this sunny and glorious. What am I doing with my life? I'm indoors talking about skincare but this for sure with a reason and this is just a pleasure. There is nothing I would rather do than being here talking about skincare today as we've been doing all the last recent lives talking skincare which is not only what's inside the pot but skincare which is best lifestyle options about sleeping, about nutrition today and everything which can educate us to take better profit from great skincare. So for everybody who is just joining from the US, from the following of our Dr. Paul which I would invite very soon to join. We are a Swiss skincare brand called Swiss Line and we believe a lot in skin biology, we believe in anti-inflammatory, we believe a lot that skin it's meant to be treated as an organ, an intelligent organ. So skincare is not just about marketing ingredients but it's very much about making healthy options not only the ingredients can be healthier but many options in our life and that's what we're going to be talking today. Two weeks ago we were talking about sleep, we have our Dr. Bruce, Dr. Sleep so you can find then in the recorded version you will find information about those links. We have added to our official Swiss Line website a lot of information about better sleep for better skincare and today the topic is healthy food for healthy skin, a bit of healthy hair even though of course our specialty is skincare. So I've seen already Dr. Paul somewhere there, here she is and everything will be more interesting from that moment on. There you are. Hi Ro, how are you? Good, how are you? We're doing well I think we have more sun in Switzerland than you have. Well I'm you know in a doctor's office so there's no windows so but it is sunny and it's beautiful here it's in the 70s so I'll take it. Someone has to work hard right not all the skincare people which is just talk talk talk like Dr. Paul. So I just think before you introduce yourself just to give some context to your audience in terms of Switzerland where we are here we were asking you to help us to understand so what better options in thermal food exceptionally with the idea of anti-inflammatory healthy options because we are very keen we have this line called age intelligence maybe in the end I think you have some surprises for your followers right yes so tell us to us and to your followers as well how did you become culinary doctor? Well thank you so much for having me I'm so glad that you know you wanted to have this conversation and to really go deep because I think there's a lot of conversations happening about skincare but to really like go deep into like how do we improve our skin from the inside out I just think it's wonderful so I'm thankful for that but my name is Dr. Lauren I'm a board certified family medicine physician I'm known as a culinary doctor and that's because I like to teach about food I believe that food is one of the most powerful drugs that we have and so we cannot talk about really any health condition without talking about what we're actually putting in our bodies so today I'm excited because we're going to actually talk about that with respect to our skin one of our largest organs that's great I mean we have third believers and I don't think we hear often skincare brands saying that skincare alone can only do as much right I think most right you were the first one I heard say that and I was you see I was thankful to hear it you know no but for us it resonates a lot I think for Swiss mindset when it comes to skincare because maybe the heritage of Swiss skincare it's closer to pharmaceutical industry has always been very close to medical clinics these regeneration type of medicine so thinking anti-aging not like specifically anti-wrinkle but global wellness so now that you know a bit more about you by the way someone was saying I love Dr. Powell's hair thank you nobody comments on my poor thin hair it's nice old man old man hair so tell us from your perspective just that we get these anti-inflammatory topic out of the way what do they say are the main bad guys the good guys to tackle this inflammation topic so I think we should talk about the bad guys first okay and I want to preface it by saying I'm not saying you should never ever ever ever eat these things I'm not that that person and you know when you tell someone what they can't have they always want it more so I'm always careful with that but I'm saying these are the things that we really need to be mindful of when it comes to our skin and specifically inflammation and I think the biggest thing is the sugary processed stuff okay there's just a lot of artificial things and it's super super processed you know I'm a big believer in reading ingredients and so if you read the ingredients and you don't know what it is that's in there or they have 37 ingredients it's probably like something you should be putting in your body but I want you to just be mindful of the super super processed sweets and treats that we all enjoy so the donuts and the chips and the things that really have no nutritional value they're just super highly processed and are super inflammatory and that's for skin that's for all things we just really want to watch that stuff and sometimes it's obvious right like like the donuts right we we know that that's like a super processed thing but I think we have to be careful about some of the hidden stuff like some of the cereals some of the the juices the healthy juices in the soda or the pop we have to kind of watch out for those things as well I think it's great what you say also about reading the ingredients you know it's something that's in our skincare community and that's a topic for another discussion but a lot of us most people become highly concerned about specific ingredients so when it comes to food very often you disregard the whole thing and when we think processed sugars most times they don't are they are not even called sugar yeah yeah they're called other things that's what you have to be careful because on the front right it'll say you know zero sugar or no added sugar and so then you just call it a day but that's why you have to really read the ingredients because sugar can come in all different forms and a lot of times they're in those strange words that we don't even recognize and so we we think there's no there's no sugar in this but that's why I really want people to be mindful of ingredients like if you don't recognize the word you you don't want to put it in your body right but if you can look at something and you're like oh broccoli what's the ingredients of broccoli it's broccoli right but like if you look at the ingredients of a tweaky I think there's over 17 ingredients and that's a lot of stuff and you know I'm a chemistry major and I don't even know what some of those things those things are I think examples could be that we are also creating a little bit of a blacklist I think a lot of like the fructose corn soup right maltodextrin maltodextrose right so those are bad guys anything corn normally in those many many many ingredients means sugar by different words right I think it's very interesting what you say like I always think about bread because bread is such an iconic I don't eat bread actually I don't eat a lot of carbs and sure no processed carbs but bread being kind of an iconic food bread is three ingredients four ingredients and I'm sure most of you if you check the bread you buy in supermarket sometimes you have 20 ingredients for bread so that's cake that's not bread it's so true it's so true like why is there so much stuff and something that you know is so simple to make I remember when I was always trying to pick um marinara sauce like to make spaghetti and I was like why does this have so much stuff in it like marinara sauce is pretty simple right it's like tomatoes some spices some herbs some garlic and that's when I started making my own stuff because I was going to the store looking for a sauce that didn't have a ton of ingredients um then I was like I'll just make my own because it's just too much like I don't even know all the stuff that they're putting in these in these processor pre-made things okay so we put sugar under the magnifying lamp as you say it's not to demonize and to say that you have to go through life without sugar but to be mindful correct another thing that we also when we spoke last time that I was also sharing with you is that a bit my personal journey going from vegetarian for decades I tried vegan for just a couple of years street vegan then I went back to eggs oval vegan now I'm much more omnivorous because I'm more on a ketogenic fasting and this is what really works for me but there's always this element of the meat where do we place meat uh is there a difference between meat of a good quality and processed meat right so definitely not all meat is created equal and so um that's why I said processed you know all processed stuff and that includes the processed meat and so I'm someone that I don't necessarily advocate for a specific diet but I say what you put in your body should be very high quality so if you're going to eat a burger let that be a high quality organic grass fed high quality meat you don't want to get your meat which is really the most expensive thing that you eat right like beans and then and legumes and vegetables are inexpensive generally the meat is the most expensive thing so you don't want to you know and sometimes it's hard to find a budget but you you don't want to go get a burger for two dollars you know how how quality is that like you you know it's not going to be a high quality yeah and when we're talking about inflammation I see a couple of people put comments about gluten and dairy those can also be inflammatory those tend to be person dependent so I don't want to make like a blanket statement that no one can have dairy or no one that can have gluten but for some people dairy can be inflammatory for some people gluten can be inflammatory and so I think we definitely have to listen to our bodies and that means not just how is my skin reacting to what I'm eating but how do I feel on the inside how is my mental state how is my mood do I feel bloated do I feel energy like we have to kind of listen to our body when it comes to all those things including the meat I think it's very interesting you say that you are not advocating because I think that's one of the problems probably we have in education and in our reality is that we are constantly sold these ideas of ideal solutions one fits all so the idea that vegan is healthy we can imagine probably ways of vegan which are totally unhealthy yes right because like hot cheetos are vegan and skittles are vegan so and coca-cola right and I think it even I think it even says gluten free on the um front of the on the label but we have to and you know when we were talking last time I thought about it when we got out the phone I've kind of had like a little journey too I was um keto for a while when I was in the end of med school and I was kind of getting ready and wanted to lose weight for my wedding and then for a while I was vegetarian for like a good stent of time um and I just feel I don't advocate again for one specific diet I think that we should do things that we can maintain and I think sometimes when we're super restrictive it's hard to maintain those things and so I think I you know when people say well what are you and what do you eat because I think everybody around me is like what are you like do you eat and I like to say I'm very plant forward so I like to lead with plants my plate is always going to be at least 50 percent my plate will always be at least 50 percent plants I eat at least one raw meal a day and that's something that's sustainable to me but I will also eat a piece of chicken every once in a while if that's what I want I love high quality seafood because I know we're going to also talk about some of the foods that are great for our skin and for anti-inflammatory and that's eating the rainbow and the way to do that is you have to have multiple colors you know some vitamin a and our vitamin c are amazing for our skin um and so you see that a lot of times in vegetables right vitamin a the precursor is beta carotene that's the orange stuff so that's going to be your carrots and your sweet potatoes which are going to be really really good for our skin the healthy fats are going to be really really great for our skin so you get that in some of the salmon and in the fatty fish one of the ways one of one of the codes then that idea of the rainbow I love that idea of the rainbow so one of the codes to make sure the plant based food you have on the plate to have those differentiated colors yes that I think that's just a way to keep it easy because I don't want it to be too confusing too many rules and people are like did I do it right did I not do it right did I not eat enough like eat the rainbow try to make sure there's at least three different colors on your plate switch things up like if you're if you if you're a grain of spinach don't have you know the only green thing you eat be spinach but switch it up try different greens try some Swiss chard so I'd some kale like switch it up exactly that's that's so refreshing like this idea of a green juice that you hate in the end and that's the only thing you were taking because you think that's the only thing which is healthy instead of because I keep on seeing people commenting like but sugar is so nice you know I also have to exchange with your eat the rainbow very often I say pick your poison right so there is one thing you really love beet chocolate yeah actually you can educate your taste buds to take 100% cocoa chocolate which then becomes an antioxidant bomb yes you see so guys already this idea of demonizing chocolate if you have acne often is the dairy in the chocolate the amount of sugar in the chocolate so you can pick your poison there is something you really love have that one thing yeah don't have pudding toffee breakfast cereals right as you were saying yeah that's true it's all about balance and again if you're super restrictive that's gonna be hard for you to maintain and then you're gonna go to the extreme of the other things so like today I really wanted some churros and the place across from us just like got these new bite-sized churros and we dip them in nutella I haven't had that in like forever but I was just wanting it so bad and so I talked to some of my colleagues and I'm like do you guys want some like maybe we could all share one order you know and so that's okay now I feel like I've satisfied that urge I'll probably won't eat another churro for like two years and I feel fine about it I don't feel bad my body's okay I don't feel guilty as I'm not Swiss I'm just working in Switzerland I'm gonna share with all of you guys those of you which you think because there is this idea that Swiss invented chocolate Swiss invented milk chocolate so actually chocolate should mean the old Inca South American chocolate which doesn't contain any sugar that's chocolate so guys there is a lot of pleasure ahead in terms but I strongly believe if we connect our brains with our taste buds it's not about restriction it's about self-discovery yeah when we spoke last time you were telling that you also firmly believe a bit of the spiritual experience of food like more local more seasonal maybe some thoughts about that the importance of yeah I firmly believe in eating seasonally so we should be eating what's growing in season because it's more likely to be local right so there's a reason why we shouldn't be eating mango all year round because it's probably not coming local so and also I always use I always use that as a way to kind of eat on budget too because oftentimes when you're getting things out of season they're going to be more expensive because they're having to get them from other places so I really do try to eat locally I try to eat seasonally with my vegetables and my fruit and then I really have an appreciation for like the food that I'm consuming whether it's you know fruit and vegetables whether it's a piece of fish like I'm so thankful to be able to like have food to have quality food and I want to eat responsibly so I'm going to pay more money for exit are you know from a local farm that were pasture raised and and I know that you know the animals that are supplying me with food were at least allowed to kind of live in a way that was respectful and so I feel that way and people make fun of me because they'll say how much did you spend on that butter and I say but they treat the cows very nicely there and so it matters to me and that really matters to me it's important to me and I feel like this food is fueling me and so I'm going to spend more money on it because at the end of the day you can always like make more money but if you don't feel good you don't feel well if you don't like the way that you you look if you you know you're you're not going to be able to do that I think it's it sounds very provocative but that idea that also to be on top of your budget so whatever your budget possibilities are that elements that sometimes if you always buy the cheapest option you end up not appreciating that food you consume more because you can actually add more volume but speaking of volume we all think that we gain volume right that we become fatter if we fat I think we hinge on that so what are the fats which are our friends are there any fats which can be yes so there's definitely fats that are good for you I mean fat like the healthy fats like omega 30 fatty acids are really good with supplying and supporting the collagen which is going to make your skin kind of nice and that pump and fullness that that we all you know want to yeah collagen is important yeah ever and ever um and so we get that from our healthy fats so the omega 3 fatty acids so you're going to see that in salmon and which is a nice quality fish tuna sardines mercuryl those are all great high quality fats um you know our nuts have lots of fats in them but those are healthy healthy fats as well yeah I think even though these are healthy foods I know you and I talked about this before we still have to be mindful of portions so like walnuts and sunflower seeds these are all great and full of healthy fats and anti-inflammatory but they still have calories so we do still have to kind of watch and make sure we're not super over indulging because we want to make sure that the benefit outweighs the negative of the calorie yeah yeah but that idea of of the fruits because I mean exactly as I say coming from the ketogenic fasting side of course we are very friends with foods I mean avocado being one which is less obvious as a fat source right I basically nowadays so I try to cook with coconut oil it adds too much of the coconut flavor sometimes the avocado oil or even the ghee if you eat animal ghee and butter as you mentioned which is very interesting grass-fed guys where do you hear grass-fed ever talking about cows I mean that that's a word to research and and and to think about so fish as you said the salmon tuna sometimes there is the risk the quality of the fish we can access me being Portuguese we know we come from the Atlantic sardines sometimes those small fat fish are safer because they are never farmed right they're not farm sardines so that's a personal choice I favor when possible those smaller fish which also from heavy metals unless you have a very good quality salmon yeah so this is not to depress anybody it's just to wake up that capacity that we can make choices for ourselves right and and then believe what we are doing yeah this is food as medicine right I mean it's just being mindful about the things that we're putting in our body what's serving us and what is not serving us and sometimes you just don't even realize about the options that you have with your food like I didn't you know you may not know that this fish I didn't know that sardines can't be farmed raised but that makes sense because they are such a small fish no they cannot yeah they need to constantly move they have a different biological demand so you cannot contain them they have a short life cycle so you are sure when you to sardine it's not a fish which can have absorbed heavy metals regardless of the quality of the water I just see again and again I think it's again the complement to your hair so any secret any secret food for stronger hair um well just so you guys know like you know hair is made from the same cells that make our skin and so the same stuff that's going to be good for your skin is going to be good for your hair I think everybody's hair is different so knowing kind of what works for you I think one thing we didn't touch on which is important for both skin and hair is hydration status so making sure you're drinking your water and staying super super hydrated is important um you have to have the healthy scalp to have healthy hair right because your your hair grows from your scalp and your scalp is your skin and so very much just making sure but all that stuff all that stuff matters all the same stuff for skin is the same stuff for hair I'm loving I'm loving that dr paul but just as also speaking to your audience you know I have a he's still very small youtube channel called age traveler you'll find the link yes yeah I've seen it it's good and I love what you just say because when you say that health for hair is scalp I mean I just did a video recently exactly about that because I always hear people talking about hair thinking the length of the hair and that's hair makeup it can make it look beautiful but it doesn't change the life of hair right so it needs to be the roots the good keratin the good hydration as you say the good ph so also the inflammation yeah comes in the in the whole equation so let's talk a bit about skincare can I challenge you what is your not brands we don't need to talk about brands so what are your skincare must-haves so a gentle face wash I think is super important and you know I have on a little bit of like eye concealer and eyeliner under eye concealer but generally I'm doing less and less makeup these days because I just really want to protect my skin and I want to make sure that the mask because I'm in a mask all day and so you know you've got the sting on your face and it's kind of like moving and then we have to kind of sometimes reuse our mask and so then I'm putting that same so I basically don't wear makeup anymore so I like and I say that to say I just invested a lot more actually taking care of my skin because I'm not really wearing makeup and so a good facial wash is super important for me I've really gotten into serums the last over the pandemic because I just had no idea how much they have upgraded my skincare game so like a vitamin C serum I cannot live without no you're right it's it's it's super nice brightener energizer antioxidant yeah when I started using a and I'm like being completely honest y'all when I started using a vitamin C serum maybe like after two weeks people started asking me if I was getting Botox because they're like your skin just so so tight and so bright and I was like it's literally the serum so definitely I use that you know every single day in the mornings and then another thing that has become so important to me is my moisturizer with a sunscreen I prefer if my moisturizer can already have the sunscreen so I don't have to remember and I just feel like because I have pigmented skin it kind of just tends to blend better versus if I have to put on moisturizer and then put on like that thick white kind of it just I always feel like it doesn't yeah the white cast it just means that you need to wear enough of it to reach that SPF I don't know have you seen the Guinness Paltrow yeah little video from Vogue which everybody's talking about I mean the highlighter application yeah you're not doing that no no I'm putting it all over I'm putting it on my neck and so I honestly generally I really like your moisturizer with sunscreen has like SPF 50 and I was so surprised like on my skin my melanated skin how there's it made it shiny like there was no white it was literally it made my skin shiny so I really like that yeah it's like you know we went about we have three SPF type of moisturizers and the idea since you mentioned it is to do them like veils so they actually come with a more almost like a makeup primer type of texture so if you have not such a dry skin you use a serum before very much you can get away with it alone if you have a drier skin you can apply it after your moisturizer and still have that no white cast type of the type of effect okay so you are vitamin C sun protection that's your yeah those are my biggest thing and like my dermatologist friends whenever I'm like girl what can I do to like look like a teenager my whole life I have just become and they're like sunscreen Lauren wear your sunscreen and they're like make sure you because I like to go for a midday walk while I'm at work and so they're like you need to be reapplying because you're probably sweating a lot of it off when you're when you're walking and so I was like oh I didn't even think about that so the sunscreen has been like a huge one for me I've used um topical retinoids from time to time but I haven't used one and probably like um I don't know maybe six or eight months but they're great too I'm a retinol addicted I do retinol there's one ingredient I never with my 50 years old it's retinol I can change the the source of retinol but I've never done a prescription so I do believe with the cosmetic level maximum one percent it's possible to have a proper anti-aging oh yeah I've all the retinols I've used have never been prescription strength even like I mean I can't write the prescription but they're so like good quality ones that you I mean you can get away with not you know using a prescription strength one so before maybe we try to answer one or two questions do you want to give good news to your audience to your followers listen you're becoming generous right so we have three products for them three products now I don't know the middle one I don't have that one I have I have the sunscreen I have yeah that's the sunscreen we're talking about that's the vitamin c as you were saying that you so that's 10 percent 10 percent very stable form of vitamin c which is like a sodium ascorbid phosphate so it's the sodium so that the water contact doesn't oxidize so fast and this is maybe one of our star products which is age intelligence essential serum so it's a mix of anti-inflammatory by the gas society probiotics from marine biology ectoene which is a pharmaceutical anti-pollution type of ingredient ATP so you just mix these three guys every morning so how are you going to actually use that serum at night time too yes yes it's 24 hours yes I'm aligning it of course if you want to take the good advice of dr paul of course I will try to sell you another one for the night but of course it's 24 hours you can use it both it's so good okay so listen you guys I'm going to give away um they told me yesterday make sure it's okay Monica told me I can give away two sets yes yes yes yes yes we are we are good we are good people listen and remind me this stuff is really high quality stuff what's the value what's the cost value of these three products I mean roughly like let's say roughly 280 300 US dollars yeah so very nice stuff so I've been seeing people going crazy in the comments so someone I saw in here that has been commenting like crazy is um Ashley Ashley so are you still here one go let's see let's see I'm going through the comments and I'm just very like using my memory to make sure that they posted on the post yeah in your questionnaire right the previous questionnaire T fritzi T fritzi okay so listen YouTube I want you to just DM me and then I'll make sure your information gets to them so we can get to your exactly you give us to watch so you guys we will get the parcel from Switzerland directly fresh from the oven fresh from the oven and by the way you know what I'm feeling I'm feeling that it's unfair as well not to make the same gesture to the swiss line audience so guys check the recorded version and Monica I'm sure Monica is listening to us Monica is our content manager so she's the one managing Instagram so Monica that's a challenge for you figure out offering also another set to the swiss line audience Monica you figure out the best way to do it okay so isn't this the best way to close Friday afternoon or break lunch this is thank you so much thank you so much no no that's a pleasure you know to share swiss line magic so dr lauren how can swiss line people find you I know you have a beautiful website oh yeah you can find me everywhere at dr lauren powell.com so you can find me on my website you can find me on instagram dr lauren powell um I hope we get to do more talks and chats like this I feel like we just kind of touch the surface we will I'm sure I'm sure I'm sure we will that's that's a pleasure so I think you should follow dr powell because it's the one doctor I've seen that you really put your hands in the kitchen so the content the content is not only like a teacher doctor sitting in the office with a white cloth it's the buddy doctor right yes advice from my side so I think also some of you swiss line you know me from dr powell I'm sure you didn't know me so there is dh traveler you'll also found it's down for dh travel which so far was only youtube I will begin this week as we speak to activate my instagram account so also to produce my little own content so wonderful let's keep the conversation I think we should not extend anymore unless anybody has so just one question one question so first question we answer before we say goodbye so who is the lucky one next question I see thanks so who is next one more to ask a question I hope it's a good question baby I'm throwing both of us under the bus no thanks for a great talk so nobody wants a question it was interesting as always thank you for the conversation so they are good you know they're all dreaming to get three products from swiss line nice dr loren such a pleasure so talk soon I hope next soon you have a great day youtube cheers thank you guys to everybody see you next time take care bye bye