YOUR SKIN PLAN

THE SKINCARE

YOUR LIFESTYLE

YOUR DIET

PHASE ONE

Thank you for sharing everything with me.

Although you've always described your skin as oily, the dry, red, itchy patches around your nose tell me something is happening underneath.

Your skin is showing signs of a compromised skin barrier and what appears to be perioral dermatitis.

Looking at your routine, there are a few things that may have contributed

introducing retinol
layering multiple active serums
high levels of ongoing stress
naturally oily skin being stripped a little too much

The good news is this is something we can absolutely calm down, but it does require us to simplify things for a while.

YOUR

DIET

Overall your nutrition is actually really good.

You're eating plenty of protein across the day which is fantastic for skin repair. I'd encourage you to keep focusing on consistency rather than perfection.

A couple of small tweaks I'd recommend

Aim for around 25 - 30g protein with each meal.
Continue eating healthy fats daily (eggs, oily fish, olive oil, nuts and seeds).
Keep well hydrated, especially around your Hyrox sessions.
Try not to skip meals on busy school days.

FATS

Our brains are made predominantly of fat. Fat is a major source of energy and helps you absorb certain vitamins and minerals. Fat is essential for blood clotting, muscle movement, and immune processes. Healthy fats help you feel fuller longer, balance blood sugar, and help to product and regulate hormones. Historically, monounsaturated and polyunsaturated fats have been touted for their health-promoting properties, while industrial made trans fats and saturated fats have been demonised. We now know that, while all fats are certainly NOT created equal, we’re still learning about the roles of these different chemical structures in the body and some fats (namely, of the saturated variety), are not quite as bad as we once thought.

TYPES OF FATS

Monounsaturated: olive oil, avocado, nuts - support cholesterol, brain, BP

Polyunsaturated: walnuts, flax, salmon - balance omega-3:6 ratio

Saturated: in moderation, supports HDL, immunity, and cell function

Avoid: trans fats (hydrogenated oils, fried foods)

Cooking fats: avocado oil, ghee, coconut oil, butter, olive oil - use according to heat stability

PROTEIN

Protein is an essential part of growth and repair but crucial for skin health. The most important reasons are that protein supports blood sugar balance, keeps you fuller for longer are the building blocks to support wounding healing.

Ideally, we should be consuming 1.5-2g of protein per kg of body weight. That means if you are 75kg then you should be consuming 112-150g of protein a day. For context:

1 egg = 7g of protein
1 chicken breast (usually 150g average in weight) = 31g
1 steak (usually 250g) = 62g
100g greek yoghurt = 10g

This is why I would encourage eggs for breakfast to ensure you are hitting enough protein for the day. You can prepare breakfast to also save time such as egg muﬃns, frittata etc.