YOUR SKIN PLAN
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
LIFESTYLE
Right now your body sounds stuck in “go mode” constantly, which can directly impact inflammation levels in the skin.
A few simple non-negotiables
- No phone while lying with Penny at bedtime
- Instead, read books together for around 45 minutes in dim lighting.
- Avoid scrolling in bed afterwards
- Try to let your brain properly wind down before sleep
- Aim to be asleep earlier where possible
- Even 30 - 45 minutes earlier can make a huge difference to energy, stress hormones and skin healing
- Morning light exposure
- Try get outside for 5 - 10 minutes in the morning before work if possible
YOUR RELATIONSHIP WITH STRESS.
Stress has been highlighted as a prevalent factor that is negatively impacting your health and wellbeing. The following guide is here to help you understand and manage stress so you can start to physically feel and see results. Navigate the guide from the tabs above, or the buttons below.
STAGE OF STRESS:
TYPE OF STRESS:
You struggle with:
Emotional, Physical, Environmental
STAGE
O1.
ALARM PHASE
Your System Is In Active Fight-or-Flight.
Right now, your nervous system is in the early stress response.
Adrenaline and cortisol are elevated.
Your body is alert and reactive.
You may feel:
Wired but productive
Anxious or overstimulated
Prone to stress cravings
Reactive in decision making
Struggling to fully switch off
Blood flow is being diverted away from the logical part of the brain, which is why when stressed you may operate more on reflex than reason.
At this stage, your body is still adaptive — which means it responds well to calming support.
Our focus is lowering stimulation and signalling safety.
NERVOUS SYSTEM SUPPORT
Ashwagandha
L-theanine
Passionflower
Valerian
Holy basil
5-HTP (where appropriate)
Magnesium
LIFESTYLE FOCUS
Reducing caffeine
Breathwork
Gentle evening wind-down routine
Lowering stimulation at night
Essential oils such as lavender or lemon balm
TYPES OF STRESS
Stress can show up in 3 ways:
Physical Stress: Work pressure and overcommitment, being busy with no true rest, over-exercising, injury recovery, poor sleep, blood sugar instability.
Emotional Stress: Unhappy or unsafe relationships, loss or grief, past or present trauma, feeling unworthy or misaligned with your true self, living in constant self-criticism.
Environmental Stress: EMFs, pollution, endocrine disruptors, ultra-processed foods, free radical exposure.
REGULATING EMOTIONAL STRESS
Healing does not begin with elimination diets or new supplements. It begins with safety. Some foundational shifts include:
In relationships, friendships, and work environments.
If something consistently dysregulates you, it needs addressing.
REGULATING PHYSICAL STRESS
Healing often requires doing less — not more.
If someone is training five days a week with high-intensity cardio or HIIT sessions, we may look at reducing this to around three sessions per week, lowering the overall intensity, or replacing some workouts with more restorative forms of movement. This could include Pilates, yoga, walking, or strength training with longer rest periods between sets.
Exercise should regulate the nervous system — not overstimulate it.
REGULATING ENVIRONMENTAL STRESS
It’s impossible to remove every environmental exposure completely, and trying to do so often creates more stress than benefit. The goal is not perfection, but gradually reducing overall load where it feels realistic and supportive.
Supportive shifts may include using stainless steel or cast iron cookware, drinking filtered water, choosing organic produce where possible — particularly for high-pesticide foods — and avoiding smoking or vaping. Other helpful strategies can include improving indoor air quality through ventilation or air purifiers, turning Wi-Fi routers off at night if practical, placing phones on airplane mode while sleeping, introducing more indoor and outdoor plants, and reducing the use of synthetic fragrances within the home.
YOUR DAILY ROUTINE:
This routine has been custom made for your needs and lifestyle:
AM Routine
Before Coffee
- Open curtains and get natural light into the eyes within 30 minutes of waking
- Drink a glass of water before caffeine
- Try not to immediately check phone/messages
Breakfast
The goal is to stop relying on coffee as fuel.
Aim for protein within 60 - 90 minutes of waking:
- Eggs on toast
- Full Fat Greek yoghurt and berries
- Protein smoothie with collagen powder
- Toast with butter and beans
- Even something small is better than coffee alone
Skin
- Cleanse with Prologic Cream Cleanser
- Skin Soak
- Apply Prologic Derma Aid
- Apply Mineral Tolerance SPF
During The Day
- Try not to survive on picky bits and coffee
- Aim for proper lunch with protein
- Eat meals sitting down where possible rather than rushing
- Short walk outside on lunch break if possible, even 5 - 10 minutes
PM Routine
Evening Nervous System Support
This is one of the biggest areas for you.
At the moment your brain never really gets a chance to switch off.
Instead of lying with Penny your phone in the room
- Read books together for around 45 minutes
- Keep lighting soft and calming
- Leave the phone out the room
After Kids Bedtime
Try not to go straight into scrolling or watching things in bed until you fall asleep.
Instead
- Warm shower
- Herbal tea
- Low lighting
- Read a few pages of a book
- Calm music/podcast
The goal is helping the body feel safe enough to actually rest.
Skin
- Cleanse with Prologic Cream Cleanser
- Skin soaking with lukewarm damp cloth for 30 seconds
- Apply Prologic Derma Aid
Sleep Goal
Aim to gradually pull bedtime earlier where possible.
Right now your body sounds exhausted rather than rested and that can absolutely show through the skin.
Skin Soaking
After cleansing, hold a lukewarm damp microfibre cloth gently onto the skin for around 30 seconds before moisturiser.
This helps soften and hydrate the skin, supports the barrier and can reduce tightness and dehydration without needing loads of products.
The cloth should feel comfortably warm, never hot.
ADDITIONAL LEARNING RESOURCES
These documents have been together as general educational tools to help you understand stress better, and therefore be able to control it.
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