Clear Skin

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Tip #1: AVOID Most (but Not All) Dairy Foods

  • After the age of 5, most people stop producing the enzyme that breaks down the lactose in milk.
  • When undigested milk enters your bloodstream, your gut starts reacting to these molecules, causing discomfort and an array of symptoms.
  • Grass-fed butter does NOT contain lactose, casein, or whey. Goat, sheep, and buffalo cheese DO contain these.
  • Whey protein can cause acne and other skin irritations.
  • Dairy also raises ESTROGEN to abnormal levels, which leads to reduced sex drive in women. Dairy foods can account for 60-70% of all estrogen taken in through diet. Most cows are milked continually throughout pregnancy, when estrogen levels are at their highest, so dairy can be very high in estrogen.
  • Additionally, consuming foods that contain sulfur, like garlic and onions, can help control and reduce estrogen levels. Sulfur-rich foods can assist the liver in breaking down toxins. The liver helps to break down and process excess estrogen, so eating to support it can be invaluable in lowering excess estrogen.


Tip #2: Swap Coconut Milk for Dairy When Possible

  • Coconut milk contains healthy fatty acids which increase the good cholesterol in your body.
  • To make vitamin D, your body requires healthy levels of cholesterol, which coconut milk can help support.
  • Coconut Milk is a great source of magnesium, providing around 89 milligrams per cup. MOST people are deficient in this mineral critical for health and energy
  • Coconut Milk is a NUTRIENT DENSE food. Look at a carton next time you are in the store and you’ll see that it is rich in vitamins C, E, B1, B3, B5 and B6 as well as iron, selenium, calcium, iron, and phosphorus. These nutrients are ESSENTIAL for your skin health!

Tip #3: AVOID Gluten-Containing Grains

  • Gluten-free foods and cookbooks have been exploding recently. The reason is that your body reacts poorly to the protein, to different degrees.
  • New research is showing that MOST people have some level of Gluten Intolerance. The protein passes through your gut wall, causing an array of reactions.
  • A Gluten Allergy occurs when your immune system has an overreaction to the gluten protein. Skin rashes, itching, hives and redness can be a result of this. 30% of people are now thought to be in this category.
  • Celiac Disease is a full blown auto-immune condition, where the immune system has an abnormal response to gluten and attacks both the intestine and the cellular structure of your body!


Tip #4: Make Eating High-Fiber Foods Your TOP Priority

  • Foods like dairy and gluten hurt your gut, which hurts your skin. Fiber has the opposite effect, promoting the growth of good bacteria in your gut, making it harder for the “bad” foods to get through and hurt you!
  • Beans have a very high level of fiber. People with eczema report feeling better when their consumption of beans is at a high level.
  • Pears, apples, raspberries and nuts are high in fiber.
  • A high quality Fiber supplement can also be a helpful addition to the diet. You should aim for a daily target of 40 grams.

AVOID: Foods with Fungus

  • As opposed to foods which arefungi, when non-fungus foods grow fungus (like mold) they can be inflammatory.
  • Molds can produce mycotoxins (mushroom toxins) which remain in the food, even after you cut off the moldy part.
  • If your food grows moldy, just throw it away! By the time you can see the mold, it’s been there

EAT: Fungi

  • Mushrooms are a great source of anti-inflammatory phytochemicals which can fight inflammation in your skin, and help prevent cancer according to the latest research.
  • Mushrooms are also rich in antioxidant nutrients like selenium, which help protect your skin.
  • Some types of mushrooms can be high in vitamin D, an important vitamin for skin health.

AVOID Mushrooms if you are sensitive to mold

AVOID: Char grilled Meat

  • Cooking meat too long and at too high a heat creates dangerous compounds called “advanced glycation end products”, or “AGEs” for short.
  • AGEs, as the name implies, age you, including your skin, by causing inflammation.
  • To avoid creating AGEs, don’t char grill your meat. Avoid a blackened crust and cook only as much as is needed to kill pathogens.

EAT: Green Leafy Vegetables

  • We know that greens are “good for you” but did you know that greens are powerful sources of antioxidant vitamins, minerals, and phytochemicals?
  • These same vitamins and phytochemicals offer protection to your skin and help keep it in its best shape possible.

AVOID: High-Sodium Foods

  • Foods high in sodium, like potato chips and other processed foods, can cause fluid retention and high blood pressure.
  • When fluid is retained in certain areas, such as beneath your eyes, it can make the skin look puffy.
  • Try to limit sodium to 2,000 mg a day max. Most sodium comes from processed foods, not from salt you add to dishes.

EAT: Avocado

  • Avocados are rich in the monounsaturated fatty acid oleic acid, the same that is found in olive oil. This oil is helpful in skin rejuvenation and protection.
  • Avocados are also rich in vitamin E, an incredible nutrient for healthy skin that could help minimize damage from sun exposure.

AVOID: Too Much Fruit

  • This is a surprise to many people
  • Having too much fruit can spike your insulin levels, leading to inflammation and potential skin damage.

EAT: Berries

  • Berries are extremely rich in anti-inflammatory and antioxidant compounds, which will preserve your skin.
  • Berries are also high in fiber, another skin health booster!

AVOID: Alcohol

  • Alcohol when consumed in excess can dry out your skin and cause vessels to burst, causing problems like rosacea.
  • In moderation, alcohol appears to be okay, so limit your intake to 2 drinks a day (for men) or 1 drink a day (for women).
  • Alcohol is a toxin when consumed in large amounts, and decreases your body’s ability to get rid of other toxins. Eventually, this can lead to skin problems.

EAT: Fatty Fish

  • Fatty fish is rich in the omega-3 fatty acids EPA and DHA.
  • Omega-3s like EPA and DHA fight inflammation, which can be a source of skin issues.
  • Omega-3s also help make your skin more supple by encouraging healthy production of cytokines, hormone-like messengers which act only in a local area.

AVOID: Coffee

  • Coffee can be dehydrating, which may cause skin to lose its moisture.
  • As with alcohol, coffee in moderation appears to be okay–16 oz or less per day.
  • Coffee can also stimulate the release or cortisol, which can cause skin to break out.

EAT: Green Tea

  • Green tea contains polyphenols which help your skin fight sun damage.
  • Green tea is also rich in antioxidants, which help fight skin damage.
  • To gain the most protection from green tea, make sure it is caffeinated!

AVOID: Deep Fried Foods

  • The fat which deep fried foods are fried in often contains transfats, which can increase your skin’s susceptibility to sun damage.
  • Deep fried foods also tend to be high in simple carbohydrates, which can cause a spike in insulin and produce skin-damaging inflammation.
  • Deep fried foods usually replace healthier options in your diet, like fresh vegetables, that benefit your skin.

EAT: Nuts

  • Nuts are rich in healthy fats and essential fats, like monounsaturated fats and omega-6 fats.
  • Omega-6s can be inflammatory when consumed in large amounts (such as from processed foods), but when consumed in healthy amounts such as from nuts they play a vital role.
  • Omega-6s help your skin grow new cells and rejuvenate itself.

AVOID: Excess Sugar

  • Excess sugar can spike insulin and cause skin-damaging inflammation.
  • Foods high in added sugar tend to be devoid of nutrients which protect your skin, like antioxidants and phytochemicals.

EAT: Chocolate (in Moderation)

  • Chocolate is rich in antioxidant phytochemicals that can help protect your skin.
  • Choose dark chocolate (the darker the better) as it will be richer in the beneficial compounds.
  • Chocolate can also be high in added sugar, so be sure to consume it in moderation!

You have the power to shape your body for better health. Take the first step to achieving your goals today.

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