YOUR SKIN PLAN

THE SKINCARE

YOUR LIFESTYLE

YOUR DIET

PHASE ONE

Calm current breakouts and reduce inflammation
Support post pill hormone regulation
Support nervous system
Simplify skincare routine and repair barrier

YOUR

DIET

At the moment you're not eating "badly" at all, but you're under fuelling early in the day and meals are quite light for your lifestyle.

Id like to focus on -

Breakfast daily (non negotiable - even if its small)
Oats, chia seeds, almond milk, berries and nut butter.

Build meals around protein, fats and carbs.

Having salad style lunches aren't giving your body what it needs, so we will adjust and add in healthy fats to each meal (olive oil, avocado, nuts, seeds etc)

For example lunch -
Chicken + rice or sweet potato + veg + olive oil.

Id like for you to add in
spearmint tea daily (1-2 cups) as this helps with androgen balance post pill
Brazil nuts daily (2 nuts) natural source of selenium, supports hormone balance and thyroid (don't go over 2 nuts per day, but consistency is key)

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.