Moderate-HighGBS: 86 (High Risk)nutrition

Anti-Aging & Skin Regeneration Protocol

Developer: Nicholas Perricone, integrative dermatology

3-12 months for visible improvement (collagen remodeling takes time)

Protocol Overview

Comprehensive inside-out protocol for skin anti-aging using nutrition, supplements, topicals, and lifestyle. Addresses collagen loss, oxidative stress, glycation, and inflammation.

Conditions Treated

Skin aging

wrinkles

sun damage

collagen loss

Protocol Steps

Sun protection: #1 anti-aging intervention - broad-spectrum SPF 30-50 daily (even indoors - UVA through windows), reapply every 2 hours outdoors, avoid sun 10am-4pm, protective clothing/hats. UV damage is #1 cause of aging (photoaging - 80%+ of facial aging)

Retinoids: Gold standard anti-aging topical - tretinoin 0.025-0.1% Rx (promotes collagen, reduces wrinkles, improves texture, fades hyperpigmentation) - start low, use 2-3x/week initially, build to nightly. OTC alternatives: Adapalene 0.1%, retinol 0.25-1% (weaker but less irritating)

Vitamin C serum: L-ascorbic acid 10-20% (antioxidant, boosts collagen synthesis, brightens) - use AM under sunscreen. Ferulic acid + vitamin E enhances (C E Ferulic by SkinCeuticals is gold standard, $166 but dupes available)

Niacinamide: 5-10% (improves barrier, reduces fine lines, brightens, reduces pore appearance)

Peptides: Copper peptides, Matrixyl (palmitoyl peptides) - signal collagen production (modest evidence, popular ingredient)

Hyaluronic acid: Topical (holds 1000x weight in water - plumps skin) + oral 200mg (emerging evidence for wrinkle reduction)

Alpha hydroxy acids (AHAs): Glycolic acid 8-10% or lactic acid (exfoliates, improves texture, brightens) - use 2-3x/week, not same night as retinoid

Sunscreen: Zinc oxide/titanium dioxide (physical) or avobenzone/Mexoryl (chemical) - SPF 30-50, PA++++ for UVA, reapply

Moisturizer: Ceramides, peptides, niacinamide, hyaluronic acid - barrier repair and hydration

Diet - Anti-inflammatory/Mediterranean: Omega-3 fish, colorful vegetables (antioxidants), berries, olive oil, green tea, avoid: Sugar (glycation - AGEs damage collagen), processed foods, excess alcohol (dehydrates, damages collagen)

Collagen peptides: 10-20g daily oral (Type I collagen - Vital Proteins, Sports Research) - multiple RCTs show reduced wrinkles, increased elasticity after 8-12 weeks

Omega-3: 2-3g EPA/DHA (anti-inflammatory, skin barrier, hydration)

Vitamin C: 1-2g oral (collagen synthesis, antioxidant)

Vitamin E: 400 IU (antioxidant, synergy with vitamin C)

Vitamin A: 10,000 IU (skin health, collagen) - don't exceed if using topical retinoid

Astaxanthin: 4-12mg daily (potent antioxidant from algae, protects against UV damage, improves skin elasticity in studies)

Polyphenols: Green tea extract (EGCG) 400mg, resveratrol 100mg, grape seed extract (antioxidants, protect collagen)

Hyaluronic acid: 200mg oral (emerging RCT evidence for wrinkle reduction, hydration)

Vitamin D: Optimize 50-80 ng/ml (skin health, though excessive sun for vitamin D causes photoaging - supplement instead)

Avoid smoking: Smoking is #2 cause of aging after sun (vasoconstriction reduces blood flow, collagen breakdown, wrinkles especially around mouth)

Limit alcohol: Dehydrates skin, causes inflammation, dilates blood vessels (redness), impairs sleep (skin repairs during sleep)

Sleep: 7-9 hours (growth hormone peaks during deep sleep - repairs skin, builds collagen). Sleep on back (side/stomach sleeping causes wrinkles). Silk pillowcase reduces friction

Manage stress: Chronic cortisol breaks down collagen - meditation, adaptogenic herbs, therapy

Hydration: 2-3 liters water daily (skin hydration from inside)

Facial exercises: Controversial - some say causes wrinkles (repeated movement), others say tones muscles (limited evidence)

Professional treatments: Microneedling (stimulates collagen, 1.5mm depth, monthly for 3-6 sessions), Chemical peels (TCA, phenol for deeper), Laser resurfacing (ablative CO2 or non-ablative fractional for collagen remodeling), Botox (prevents wrinkles from muscle movement - forehead, crow's feet, every 3-4 months), Fillers (hyaluronic acid - Juvederm, Restylane - for volume loss, cheeks, nasolabial folds), RF microneedling (combines microneedling + radiofrequency for collagen), IPL/BBL (photofacial for pigmentation, redness), Ultherapy (ultrasound skin tightening)

Red light therapy: 630-670nm red + 810-850nm NIR for 10-20 min daily at home (stimulates collagen, ATP production, improves wrinkles in studies) - devices from $100-$1000

Key Resources

The Perricone Prescription by Nicholas Perricone, "The Skincare Bible" by Anjali Mahto, dermatology anti-aging research

Contraindications & Risks

Retinoids irritating initially (purge period), sun sensitivity (use sunscreen), professional treatments expensive ($500-$5000+)

Important Notes

Skin aging: Intrinsic (genetic, chronological - inevitable) vs Extrinsic (sun, smoking, pollution - preventable). Extrinsic is 80%+ of facial aging. Sun protection is #1: UV radiation (especially UVA) penetrates deep, damages collagen/elastin, causes wrinkles, pigmentation, sagging. Daily SPF 30-50 is most important anti-aging intervention. Retinoids: Gold standard. Tretinoin (Retin-A) Rx has most evidence - stimulates collagen production, increases cell turnover, reduces wrinkles, improves texture. Takes 3-6 months to see results. Initial irritation (retinoid uglies) deters many - start slow, moisturize. Vitamin C: Antioxidant (neutralizes free radicals from UV), stimulates collagen synthesis, brightens. Topical more effective than oral for skin. L-ascorbic acid 10-20% (can be irritating, unstable). Vitamin E + ferulic acid enhance. Collagen peptides oral: Multiple RCTs show reduced wrinkles and increased elasticity after 8-12 weeks (Type I hydrolyzed collagen 10-20g daily). Mechanism: Peptides stimulate fibroblasts to produce collagen, also provide building blocks. Bioavailable (absorbed intact). Glycation: Sugar binds to collagen forming AGEs (advanced glycation end products) - stiffen and damage collagen, cause wrinkles. Reduce sugar intake. Smoking: Vasoconstriction (reduces blood flow to skin), increases collagenase (breaks down collagen), repeated pursing (lip wrinkles). Smokers look 10 years older. Sleep: Growth hormone peaks during deep sleep - repairs skin, stimulates collagen. Sleep deprivation accelerates aging. Side/stomach sleeping causes mechanical wrinkles over years - silk pillowcase helps. Professional treatments: Microneedling stimulates collagen (controlled injury). Laser resurfacing ablates top layers (dramatic results, downtime). Botox prevents wrinkles by paralyzing muscles (forehead, crow's feet). Fillers restore volume loss (hyaluronic acid). Red light therapy: 630-850nm penetrates skin, stimulates ATP in mitochondria, increases collagen and elastin. At-home devices ($100-$1000) or professional. Studies show wrinkle reduction. Inside-out approach: Topicals (retinoid, vitamin C, SPF) + nutrition (collagen peptides, omega-3, antioxidants) + lifestyle (sleep, stress management, no smoking/excess alcohol) + professional treatments if desired. Prevention easier than reversal - start sun protection and retinoid in 20s-30s.

Key Supplements & Herbs in This Protocol

Supplements

Copper Resveratrol

Critical Safety Warning

This protocol is documented for educational purposes only. The Gabriel Bullshit Score (GBS) of 86 reflects significant institutional response and controversy. Some alternative health protocols have resulted in serious harm or death.

Always consult with qualified healthcare professionals before beginning any treatment. Do not delay or forego proven medical care.

Quick Overview

Evidence LevelModerate-High

GBS Score86 / 100

Categorynutrition

DeveloperNicholas Perricone, integrative dermatology

Duration3-12 months for visible improvement (collagen remodeling takes time)

About GBS Score

The Gabriel Bullshit Score reflects the magnitude of institutional response, controversy, and documented concerns. Higher scores indicate greater institutional pushback, not necessarily inefficacy. This is a research tool, not medical advice.