YOUR SKIN PLAN

THE SKINCARE

YOUR LIFESTYLE

YOUR DIET

PHASE ONE

Calming inflammation, supporting the skin barrier
Regulating stress/nervous system
Creating more consistency with meals, sleep and skincare

From our chat, your skin doesn’t present like traditional acne to me. It looks more in line with perioral dermatitis which is often heavily linked to stress, barrier disruption, nervous system overload and inflammation internally.

Your body has been under a lot over the past couple of years, especially carrying stress around family, parenting, work and poor sleep. Your skin is likely reflecting that

YOUR

DIET

Food Foundations

At the moment your body isn’t getting enough nourishment consistently throughout the day, which can keep stress hormones elevated and inflammation simmering.
Breakfast Coffee alone first thing is likely worsening stress on the body and skin.

Instead try -
Eggs on sourdough
Full fat Greek with berries
Protein smoothie
Toast with butter and beans
Eat within 60–90 minutes of waking.

Lunch

Your lunches are generally okay, but try build them up slightly with more protein.

Examples -
Soup + sourdough + chicken
Baked potato with tuna/chicken
Sandwich with proper protein filling
Add fruit alongside meals where possible

Dinner

The body needs proper evening meals consistently.

Rather than beans on toast/crisps/spaghetti regularly, it would massively help if your husband could batch cook simple meals for you to heat up when he’s away.

Examples -
Mince and potatoes
Chicken curry and rice
Slow cooker chilli
Steak mince pasta
Soup with added protein
Cottage pie
Nothing fancy needed. Just consistent nourishment.

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.