YOUR SKIN PLAN
PHASE ONE
Beth, this first 6 weeks is all about calming things down, getting your foundations in place and giving your skin a better environment to heal in.
You’ve been dealing with your skin for such a long time, so I don’t want to throw a million things at you and overwhelm you. Your skin already feels reactive, red and frustrated, so the aim is to support it properly and start understanding what’s driving it.
From everything we spoke about, I’m looking at a few main areas -
• Long term acne history
• More recent redness and possible rosacea type inflammation
• Whiteheads/congestion around the nose, chin and mouth area
• Cystic breakouts
• Digestion and bloating
• Low calorie food habits and not enough nourishment
• Healthy fats and hormone support
• Stress load and nervous system regulation
• Makeup confidence and fear around making the skin worse
This plan is not about being perfect. It’s about building consistency, noticing patterns and giving your skin a bit of breathing space.
Your skin is sitting between acne and rosacea inflammation at the minute.
So rather than treating it like just acne, we need to be careful. Anything too harsh, too stripping or too active could make the redness and reactivity worse.
The goal over the next 6 weeks is to
• Calm the skin - MOST IMPORTANT
• Support the barrier
• Improve digestion and bloating
• Support blood sugar and hormones through food
• Add in more healthy fats and colour
• Stop under fuelling - ANOTHER VERY IMPORTANT
• Help your nervous system feel less on edge
• Build a routine that feels realistic
I don’t think we need to rush into blood testing at this stage. I’d rather see what shifts when we get the basics in place properly first. If your skin still feels stuck after we’ve done this phase, we can absolutely look at whether bloods would be useful further down the line.
This plan is not medical advice or a replacement for your GP/dermatologist, especially with anything diagnosed like rosacea or if symptoms worsen, but it is a supportive skin, lifestyle and barrier-focused plan to help us start moving in the right direction*
YOUR
LIFESTYLE
Beth, for this programme to work, I don’t want you trying to change 100 things at once.
We’re going to focus on a few daily anchors that keep your body feeling more stable and supported. These are the things I want you coming back to each day, even if the day isn’t perfect.
Your main anchors are
• Morning light
• Food before coffee
• Protein and healthy fats at breakfast
• Proper hydration
• Colour with meals
• Eating slowly and chewing properly
• Movement without pushing your body into stress
• A calmer evening routine
• Weekly skin photos and honest feedback
These might sound simple, but they’re the basics that make the biggest difference when they’re done consistently.
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:
When you wake up, try to get some natural light as early as you can. This can be standing at the door, opening a window, sitting outside for a few minutes, or a short walk if you have time.
If you’re training in the morning, please don’t run on empty for hours afterwards. Your body needs to feel fuelled, especially when we’re thinking about skin, hormones, blood sugar and inflammation.
Morning focus
• Natural light within the first hour if possible
• Adrenal mocktail
• Food before coffee
• Protein and healthy fats with breakfast
• Keep skincare simple (recommendations included)
Breakfast doesn’t need to be fancy, but it does need to be more supportive than just grabbing something low calorie.
Good options
• Eggs, sourdough and avocado
• Protein oats with berries and chia seeds
• Greek-style or coconut yoghurt with berries, seeds and nuts
• Smoothie with collagen, berries and nut butter
• Sourdough with eggs or smoked salmon
If you still want Weetabix, that’s fine, but add to it. We need protein, fibre and fats in there so it actually supports you.
Midday / work day
Your work day is busy and structured, so we need to make your skin plan fit into real life, not pretend you have hours to prep food and meditate.
Lunch needs to be eaten properly where possible. I don’t want you inhaling food at your desk every day and then wondering why digestion is off.
Midday focus
• Take an actual lunch break
• Eat slowly
• Chew properly
• Don’t drink loads of water with meals
• Add colour to your lunch
• Notice bloating, gas or flushing after meals
• Get outside for a few minutes if possible
Your chilli is a good base because it’s already batch cooked, but I want you to start making it more supportive.
Try
• Black beans instead of kidney beans
• Add peppers, carrots, courgette or spinach
• Use olive oil
• Keep spice moderate for now
• Rotate your protein if you can
Your evening is where we want your body to start calming down.
This isnt a full night time wellness routine. I just want you to create a bit of a downshift so your nervous system isn’t switched on right up until bed.
Evening focus
• Eat a balanced dinner
• Include protein, carbs, veg and healthy fats
• Keep showers cooler on your face
• Remove makeup properly but gently
• No harsh skincare
• Try not to inspect your skin close up at night
• Start winding down before bed
• Keep your 9.30 - 10pm bedtime
The goal before bed is not perfection. It’s just to reduce the stressy, switched on feeling.
Try
• Lamps instead of bright lights
• Phone away or on night mode
• Skincare done earlier, not when you’re exhausted
• 5 slow breaths
• No Google or TikTok about your skin
Your body needs to feel safe to repair. Sleep and nervous system support are a big part of that.
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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