Consuming three balanced meals a day is essential for ensuring a consistent and adequate intake of the necessary nutrients, vitamins, fats, and minerals required for optimal skin health. These nutrients are crucial for the body and skin to naturally repair, hydrate, and protect against environmental damage. A well-rounded meal, containing fiber, protein, healthy fats, and carbohydrates, is vital for obtaining the proper nutrients and maintaining stable blood sugar levels. Fluctuations in insulin levels can trigger a cascade of hormonal changes, which may contribute to skin issues such as acne. Women are supposed to consume around 20g of protein within 60 minutes of waking for optimal hormone and insulin stability, and eat around 20-30g of protein per meal. Additionally, eating three meals daily supports regular and healthy bowel movements, which plays a critical role in overall wellness. Moreover, consistent nourishment prevents the body from entering a stress response, as it recognizes that it will be properly fed, reducing the need to retain unneeded substance.

Adequate water intake is crucial for maintaining skin hydration, resilience, and plumpness. It plays a key role in regulating sebum production and assists the body in flushing out toxins that could potentially disrupt the endocrine system, liver, gut, and, consequently, the skin. If you are dehydrated, your body will attempt to rehydrate by drawing moisture from your bowels, and thus pull toxins along with it back into your body. It is recommended to consume at least 60 to 100 ounces of water daily to support these vital processes.

Equally important, if not more so, is the quality of the water you consume. The majority of common water filters, including brands such as Brita, do not sufficiently remove chlorine, heavy metals, and pesticides. This is a critical consideration for your skin's health. Poor-quality water can indirectly affect your skin by placing additional toxic burdens on your liver. Moreover, it can directly impact your skin when toxins are excreted through the pores during sweating, potentially causing irritation, inflammation, and exacerbating breakouts. For some, this is a game changer.

Some trusted water filter brands (choose the right brand and type of filter based on your lifestyle and needs):

Clearly Filtered 

Berkey 

AquaTru

Cloud Water Filters 

Reverse Osmosis System 

In addition, It is of paramount importance to remineralize the water we consume, as minerals play a crucial role in nearly every biological process within the human body. They are, arguably, the most essential nutrients we require on a daily basis. Without an adequate supply and balance of minerals, other vital nutrients such as proteins, vitamins, and enzymes cannot function optimally. Minerals and electrolytes are fundamental to the proper functioning of various physiological processes, supporting immune function, cognitive health, hormone regulation, cellular detoxification, digestive well-being, and much more. Historically, the richness of our soils provided an abundant source of these vital minerals, but modern agricultural practices—such as the use of synthetic fertilizers, pesticides, and other chemicals—have led to the depletion of these essential nutrients in the soil, rendering them less available through natural means.

Some clean trusted electrolyte brands to add to your water:

Just Ingredients Electrolytes 

Aussie Trace Minerals 

Regular physical activity offers numerous benefits for the skin, particularly in the context of acne. It enhances circulation, ensuring that oxygen and essential nutrients reach skin cells, while also facilitating the removal of waste products and free radicals. Sweating during exercise supports the body’s natural detoxification process, which can be highly beneficial for skin health. Contrary to common misconceptions, sweat itself does not cause acne, and it’s much better to eliminate the toxins. (Just make sure to cleanse the skin or use an antimicrobial mist after sweating). Additionally, daily movement helps reduce cortisol levels, thereby promoting hormonal balance, which is crucial for managing inflammatory conditions such as acne.

This is one of the most underlooked foundations of healthy skin, but arguably one of the most important, especially for women. This is the time our skin is allowed to really repair and regenerate. During sleep, the body works to regulate hormone levels and lower cortisol, thereby reducing stress and preventing chronic stress and inflammation within the body. Adequate sleep is crucial for supporting the immune system and combating inflammation, which is the core issue of acne. The body operates either in a healing response or a stress response, and it is not capable of effectively engaging both simultaneously. Women should be getting at the very minimum 8 hours of sleep a night. We understand that achieving this may be challenging for some individuals, and you will have the opportunity to collaborate with your acne expert to develop a plan and set goals that are both realistic and tailored to your specific needs.