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Comment SPF and I’ll send you my go-to recommendations 🤍

Mineral vs chemical sunscreen—patients ask me this every day ☀️

Here’s the truth:
✔️ BOTH work when used properly
✔️ The difference is skin tolerance + texture preference

💡 My guideline as a doctor:
• Sensitive / post-procedure / rosacea → mineral
• Acne-prone / oily / makeup-friendly → chemical

📊 Evidence shows both provide effective UV protection when applied adequately and reapplied.

The real problem?
Most people don’t apply enough.

✨ Focus on consistency, not perfection.

Most Americans don’t get enough fiber — yet fiber is linked to better gut health, cholesterol balance, blood sugar control, heart health, and healthy aging ✨

Daily fiber goal:
✔️ Women: ~25g/day
✔️ Men: ~38g/day

One easy way I personally increase my daily fiber intake 👇

☕ Morning: Fiome with my coffee (5g fiber)
🥜 Afternoon snack: FLOURA bar (15g fiber)

What I like:
• simple whole-food ingredients
• no added sugar
• no artificial additives

Fiome contains ingredients like chicory root, Jerusalem artichoke inulin, dates, and oat fiber.
FLOURA bars are made with 12 whole plants and come in delicious flavors.

That’s already ~20g of fiber ✔️
Add vegetables with lunch or dinner… and you’re likely hitting your daily goal 😉

Small consistent habits matter more than perfection.

— Dr. Hee Jin Kim

Two nutrition habits I focus on the most for healthy aging and longevity:
✨ Fiber
✨ Protein

Fiber supports:
• gut health
• blood sugar balance
• cholesterol
• heart health
• healthy aging

Aim for about:
✔️ Women: ~25g/day
✔️ Men: ~38g/day
(Most people do not get enough.)

Protein is essential as we age because we naturally lose muscle over time (sarcopenia). Muscle health is strongly connected to longevity, metabolism, balance, and overall function.

General protein goal:
✔️ Around 1.0–1.2 g/kg/day for healthy aging adults
(Individual needs vary.)

Simple longevity habit:
Protein with every meal + daily fiber intake ✨



References:
• Reynolds A et al. The Lancet. 2019;393:434–445.
• Levine ME et al. Cell Metabolism. 2014;19(3):407–417.
• Bauer J et al. Journal of the American Medical Directors Association. 2013.

Sunday = my bootcamp day 🚴‍♀️🏋️‍♀️
(high-intensity bike + heavier weights)

After workouts, I always spend 5–10 minutes stretching.
But when intensity is higher, I add foam rolling for deeper muscle recovery ✨

And yes… this bear foam roller is SO cute 🧸😂
Now I understand why people love these.


What the science says:

✔️ Stretching improves flexibility and mobility
✔️ Foam rolling improves range of motion
✔️ Helps reduce muscle soreness (DOMS)
✔️ May improve circulation and recovery after intense workouts

Recovery is part of the workout—especially as we age.

Consider adding stretching + foam rolling to your routine for better recovery and fewer injuries ✨

Happy exercising 🤍



References)
• American College of Sports Medicine (ACSM): flexibility training recommendations
• Wiewelhove et al. Frontiers in Physiology. 2019 — foam rolling and recovery
• Cheatham SW et al. International Journal of Sports Physical Therapy. 2015 — foam rolling improves range of motion
• Pearcey GEP et al. Journal of Athletic Training. 2015 — reduced delayed onset muscle soreness after foam rolling

47-year-old doctor’s evidence-based hair fullness routine 👩🏻‍⚕️✨

Hair thinning is incredibly common during perimenopause and menopause — especially around the top/crown area.

These are the tools I personally use consistently for hair support and fullness:

✨ 1. Ketoconazole shampoo (2–3x/week)
Originally used for dandruff, but studies suggest ketoconazole may also help support hair density and reduce shedding even in people without significant dandruff.

✨ 2. Daily 5% minoxidil
Still one of the most evidence-based topical treatments for female pattern hair loss.
I apply 1–2 mL mainly around the top/crown area after washing my hair.

✨ 3. CosmeRNA serum
A newer RNA-based technology designed to target androgen receptor expression in hair follicles.
I use this together with minoxidil as part of my long-term maintenance routine.

✨ 4. HairMax laser
Low-level laser therapy (LLLT) has clinical studies showing improvement in hair density, especially when combined with minoxidil.
This one only takes 90 seconds every other day — very easy to stay consistent with.

The most important part of hair restoration?
Consistency + patience.

Most treatments require at least 3–6 months before visible improvement.

And if you continue to notice progressive thinning, excessive shedding, scalp symptoms, or patchy hair loss, it’s important to see a medical professional for proper evaluation.

References:
• Fields JR et al. Ketoconazole and androgenetic alopecia
• Olsen EA et al. Topical minoxidil in female pattern hair loss
• Scientific Reports (2022) SAMiRNA androgen receptor technology
• Avci et al. Low-level laser therapy for androgenetic alopecia

My affordable medical-grade routine ✨

You don’t need a $600 routine to get results 👀

This routine still follows what actually matters:
✔️ prep the skin
✔️ antioxidant protection
✔️ targeted treatment
✔️ barrier repair

Here’s how I layer it:

• De:maf pre-serum .us → helps absorption + skin prep 💧
• IOPE Vitamin C 25% → antioxidant + helps with hyperpigmentation ✨
• IOPE Vitamin C 40% → targeted only on already pigmented areas 🎯
• IOPE PDRN XMD → repair, calm, and support the skin barrier 🧬
• Aestura Atobarrier Cream → ceramides, cholesterol, fatty acids to seal it all in 🧴

💸 Total: ~$200

Same concept. Same intention.
Just a smarter price point 💡

My luxury GRWM — medical-grade skincare edition ✨
By a 47-year-old well-aging doctor 👩🏻‍⚕️

This routine focuses on:
✔️ antioxidant protection
✔️ targeted treatment
✔️ skin barrier repair

Total is about $600+ 💸
Definitely hefty… but worth it if you want to splurge on evidence-based skincare ✨

Every step is intentional and focused on long-term skin health and well-aging.

Stay tuned — I’ll share my affordable medical-grade version next, which is just as good as this luxury version 💡

Two of the most important foundations for healthy, well-aging skin:

✨ A strong skin barrier
✨ Daily sunscreen

Your skin barrier is made of ceramides, cholesterol, and fatty acids that help lock in hydration and protect against irritation and inflammation.

And SPF? It remains one of the most evidence-based anti-aging tools we have.

☀️ Daily sunscreen helps prevent:
• collagen breakdown
• pigmentation
• fine lines
• premature aging

Sometimes the best skincare is going back to the basics 🤍

#퓨린피부과

📚 References
• Elias PM. Skin barrier function. J Invest Dermatol. 2005.
• Ganceviciene R et al. Skin anti-aging strategies. Dermatoendocrinol. 2012.
• Fisher GJ et al. Mechanisms of photoaging and UV damage. Arch Dermatol. 2002.

Fiber is one of the most important nutrients for healthy aging ✨

It supports:
• gut health
• blood sugar balance
• heart health
• fullness & digestion

Most adults don’t get enough fiber daily.
Recommended intake:
▫️Women: ~25g/day
▫️Men: ~38g/day

Lately I’ve been enjoying Fiome as an easy snack with my morning coffee — 5g fiber, 0 added sugar, and simple ingredients 🤍

Tip: increase fiber gradually and drink enough water 💧

References: USDA Dietary Guidelines, American Heart Association, The Lancet

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