Introduction
I struggled with my skin for years - acne, hives, rashes, itching, dryness, sensitivity, and more. I finally figured out the keys to getting along with my skin, and it primarily came down to: (1) gut health and (2) what I was putting on my body. I now rarely experience skin troubles - and when I do, I know what I need to do to fix it! My skin has never looked or felt healthier than it does now!
Gut Health Connection
In my experience, skin issues are generally connected to, if not directly caused by, gut issues. Addressing gut issues, however, is not an overnight process; it requires patience and, sometimes, a team of compassionate, thoughtful medical professionals.
You may want to consider working with a gastroenterologist and/or dietician specializing in gut health to identify potential underlying issues, such as Small Intestinal Bacterial Overgrowth (SIBO), Small Intestinal Fungal Overgrowth (SIFO), hormonal issues, thyroid issues, etc. Check out the provider directory to find help!
Nutrition
Nutrition plays an enormous role in gut health. Eating in a way that nourishes my microbiome has been one of the most important factors in improving my overall gut health - and skin health. I don't believe there is one "perfect" diet, and I don't believe everyone should eat identically. It's important to listen to your body, and do what feels right for your body, right now. Your body's needs may shift over time, and it's important to allow your diet to evolve as you do.
Foundational Elements
- •Consume a rainbow of vegetables and fruits and make sure you're consuming enough high quality protein for your needs (and your needs will vary depending on gender, size, activity, etc).
- •Only eat food that your grandparents would identify as food.
- •Avoid eating food about which your grandparents would say "what's that?!"
I share my tips and tricks for eating a nourishing diet here.
Hydration
Being adequately hydrated is essential for good gut health. I ensure I stay hydrated by:
Drinking high quality water
We installed a whole-house filter with a reverse osmosis system in the kitchen. We also drink pure spring water when we have access to it.
Adding trace mineral drops
To my reverse osmosis water.
Eating hydrating foods
Digestion
If you're not digesting your food well, your gut health is going to suffer. Digestive issues stemming from Gastroparesis, Ehlers-Danlos Syndrome, and Mast Cell Activation Syndrome burdened me for years - and it showed on my bloated belly and on my skin.
Game Changer
Thanks to neuro performance training, I no longer suffer from any digestive symptoms. NONE! I share lots of details about my experience with neuro performance training on my Instagram and TikTok because this training approach has truly changed my life. And it's been changing the lives of everyone I introduce it to!
Prior to neuro performance training, I had tried every digestive enzyme under the sun and various other digestive aids. Some provided temporary benefits, but none offered the profound, lasting change that neuro performance training has brought me.
Lymphatic System
A healthy lymphatic system is essential for good skin health, as it helps to eliminate toxins and waste products from the body. When our lymphatic system is sluggish, toxins can build up and manifest as skin issues.
Supporting Lymphatic Health
- •Dry brushing before showers
- •Regular movement and exercise
- •Staying well hydrated
- •Deep breathing exercises
- •Gentle massage or self-massage
Stress Management
Chronic stress wreaks havoc on our skin. When we're stressed, our body produces cortisol, which can increase inflammation, slow healing, and trigger breakouts. Learning to manage stress is crucial for healthy skin.
My Stress Management Tools
- •Regular meditation and mindfulness practice
- •Gentle movement like yoga or walking
- •Adequate sleep (7-9 hours per night)
- •Time in nature
- •Journaling and emotional processing
Blood Sugar
Blood sugar spikes and crashes can trigger inflammation and skin issues. Keeping blood sugar stable through proper nutrition timing and food choices has made a significant difference in my skin health.
Blood Sugar Stability Tips
- •Eat protein with every meal and snack
- •Choose complex carbohydrates over simple sugars
- •Include healthy fats in meals
- •Eat regularly - don't skip meals
- •Limit processed foods and added sugars
What I Put On My Skin
I keep my skincare routine simple and focus on gentle, natural products that support my skin's natural barrier function rather than stripping it.
My Simple Routine
- Morning:Gentle cleanser, vitamin C serum, moisturizer, SPF
- Evening:Double cleanse (oil then gentle cleanser), treatment (if needed), moisturizer
- Weekly:Gentle exfoliation, hydrating mask
What I Avoid
- •Harsh scrubs or over-exfoliation
- •Products with sulfates, parabens, or synthetic fragrances
- •Too many active ingredients at once
- •Changing products too frequently
Favorite Products
These are the products that have worked well for my sensitive, reactive skin. Remember that everyone's skin is different - what works for me may not work for you.
Cleansers
- • Beautycounter Countermatch Adaptive Moisture Lotion
- • The Ordinary Squalane Cleanser
- • Cetaphil Gentle Skin Cleanser
Treatments
- • The Ordinary Niacinamide 10% + Zinc 1%
- • The Ordinary Hyaluronic Acid 2% + B5
- • Mad Hippie Vitamin C Serum
Moisturizers
- • Beautycounter Countermatch Adaptive Moisture Lotion
- • The Ordinary Natural Moisturizing Factors + HA
- • Weleda Calendula Face Cream
Sun Protection
- • Beautycounter Dew Skin Tinted Moisturizer SPF 20
- • Thinkbaby SPF 50+ (body)
- • Badger SPF 30 Face Stick
Important Note
I always patch test new products and introduce them one at a time to monitor for reactions. I also prefer companies that are transparent about their ingredients and manufacturing processes.