Sunlight is a hot topic when it comes to skin health.

You want to get sunlight every day.
The best times are 5-10 minutes at sunrise and sunset. You get the most beneficial wavelengths at these times. This is great for your skin and sleep because it sets your circadian rhythm 😴

Don’t use sunscreen every day.
It inhibits your skin’s ability to generate Vitamin D and make its own sunscreen, melanin.Many people don’t know this, but almost everyone living in the western world is vitamin D deficient. And Vitamin D is KEY for skin health and our immune defense (to fight off things like skin cancer…).Use physical sunscreen if you think you’re at risk of getting sunburned from heavy sun exposure on a long day in the sun. You NEVER want to get sunburned!

Take care of your skin and enjoy the sunshine wisely! 🌞💛

Cut toxins and products with chemicals.

They mess with your health and hormones.Most of today’s skincare products are filled with harmful compounds ⚠
They’re not only bad for your skin but cause problems in your body as well. In addition to clogging your pores and causing acne, they get into your body and mimic estrogen. This can lead to imbalanced hormones and fertility problems.

Be on the lookout for these ingredients in your products:

• Parabens
• Paraffin
• Sulfates
• Vaseline
• Phthalates
• Perfume
• Fragrance

If you haven’t heard of the ingredient before, it’s probably bad for you. Do yourself a favor and throw the product away. Only use products without artificial ingredients. They should state 100% natural.

Take care of your skin and health by choosing natural, toxin-free products! 💚

Stop eating processed foods!

Processed foods are cheap calories without nutrition ❌
They’re usually filled with loads of ingredients that are bad for you. If you eat processed food, you irritate your gut and get nutritional deficiencies.
Both will cause acne and all kinds of skin issues.

Instead, opt for whole, real food that humans have been eating for a long time. Your skin will thank you for it!

More on ultra-processed food (I cannot advise you strongly enough to stay away from this!)

Stop eating food with processed sugar and 97 ingredients. It’s not good for you or your gut.

A bad gut = acne.

This also includes protein bars and protein powder. They’re made of low-quality protein and have loads of additional artificial ingredients.

If you want to eat something sweet, opt for raw honey—delicious with Greek yogurt. Or go for organic fruits.

Lift heavy weights!

It will boost your metabolism, increase blood flow, and help balance your hormones. All of these are crucial for skin health.

The squat and deadlift are the best because they activate your whole system. And NO, girls, you won’t get bulky. Not a chance. You’ll look and feel great 💖

Eat loads of steak. It’s a superfood 💪

Steak is full of nutrients you can’t find anywhere else. All are crucial for skin health.
Calcium, copper, iron, magnesium, phosphorous, potassium, selenium, zinc, choline, omega 3, omega 6, vitamin A, B1, B2, B3, B5, B6, B9, B12, D, E, K.
Make sure it’s grass-fed and grass-finished.

Don’t listen to the media demonizing cows. They are fantastic animals. One cow can feed one person for 500 days!

Sleep is going to help you heal your skin fast.

I used to have onset insomnia, so I know a thing or two about fixing sleep 😅

Focus on getting 7-8 hours of quality sleep every night:

• Go to bed at the same time and wake up at the same time every day
• No screen time 2 hours before bedtime. If you must, use blue light glasses
• No caffeine 10 hours before bedtime
• No food 3 hours before bedtime
• Cool and dark room 🌡
• Optimally, sleep on your back
• Alcohol destroys sleep
• Don’t snooze

Additional (optional) tips:

• Roman Chamomile tea before bed
• Read fiction in a book, not on a screen
• Magnesium L-Threonate (145g) 30 min before bed
• Grounding sheets

Stay far away from tap water.
Don’t drink it, don’t shower in it.

I’m serious about this. Makes a HUGE difference.

• Buy glass bottled spring water or use a 5-stage reverse osmosis filter.
• Add some Celtic sea salt to the water to add minerals.
• Use a filter in your shower

Do sauna at least once a week.

The sauna is a fantastic tool not only for health but also for your skin. It makes you sweat out a lot of toxins that can clog your pores and cause acne. And it improves blood circulation to deliver more nutrients to your skin.

Aim for 180-210°F (80-100°C) and 30-60 min per session 🌡️

Minimum once per week. Optimally done in intervals with cold exposure ❄️

Try adding peppermint or eucalyptus essential oil to the grill for an extra boost ✨

Swim in the ocean or natural water if you’re not on the coast.

The ocean contains 70 minerals that your body can absorb when you’re in it. Calcium, magnesium, sodium, fluoride, potassium, iron, and zinc to name a few. This is part of the reason you feel amazing after swimming in the ocean 😍

This will also ground your body and reduce inflammation throughout your body, which will help with your skin and breakouts.

PS: The second best option is grounding. Be barefoot on grass or sand 👣

Why are face wash and cleansers so bad? Your skin is sensitive. It doesn’t like to be irritated 🥺

The skin has a natural protective layer of bacteria. Washing too often destroys this barrier, leading to dry skin without protection.
To compensate, your skin overproduces oils that clog pores: then acne starts growing 😩

If you have to clean your face daily for some reason, use olive oil. It works great and is the least damaging option for your skin!

Or, you can use our scrub daily—very lightly if so 😉

Cut all supermarket dairy products. (Milk, yogurts, butter, cheeses, etc.). This tip alone can make huge changes to your skin health! Especially if you have acne.

Almost all supermarket dairy products are of very low quality.
They’re highly processed, pasteurized (heated), and blended with harmful ingredients like seed oils, sugars, artificial ingredients, and preservatives ❌

It’s an entirely different product than the milk that comes out of the cow. Your body can’t handle it and will react in different ways. One way is acne production.

If you’re going to reintroduce dairy, make sure it’s high-quality, raw dairy. Made by grass-fed/finished animals.

PS: Also, don’t take whey protein powder. It’s a super low-quality waste product that your body can’t absorb.

This is what no one understands about hydration. It doesn’t help to drink a gallon of water every day if it’s the wrong water and your nutrition is off!

Cells make up your whole body, including your skin. Every single cell needs water to work optimally and needs to absorb it properly. Almost everyone is dehydrated because they drink the wrong water and lack the minerals to absorb it.

When a cell is dehydrated, it breaks. This is a major issue for your skin. Damaged and dead skin cells cause acne, blackheads, whiteheads, and more 😖

The quality of water matters.
You need the right amount and distribution of nutrition, minerals, and electrolytes to hydrate your cells properly.

🚫 Tap water and distilled water are bad because they lack minerals and flush crucial minerals like magnesium, sodium, and potassium from your body. They also contain contaminants like fluoride, microplastics, chemicals, and hormone disruptors. Your body will try to get rid of these through your skin, causing acne and other skin issues 😱

The best water is spring water with high amounts of magnesium (100-200 mg/l) and potassium. This will keep you hydrated.

It’s also important to eat potassium-rich foods!
Tomatoes are incredibly hydrating because of their excellent mineral and electrolyte content. A tomato will hydrate you better than water! If your skin feels dry, eat some tomatoes right away.

Stay away from grains and gluten. They cause gut issues and a range of other problems.

These foods are hard for the body to absorb and cause bloating. Gluten can create glucomorphins and feed pathogenic bacteria in the gut.

Many grains are high in phytic acid (like oats), which blocks the absorption of vital minerals like magnesium, iron, zinc, and calcium—all crucial for skin health. Most people are already deficient in these minerals.

If you want to improve your skin, have some eggs and tomatoes in the morning instead of oatmeal.

Cut all industrially processed seed oils. They are terrible for your skin and health.

The raw material these oils are made from aren’t necessarily bad for you.
But the insane way they are produced absolutely without a doubt is.

How they are made:

1. The seeds are heated to break down cell walls and release oil. This leads to oxidation and harmful compounds like free radicals and trans fats
2. The seeds are mixed with hexane (a byproduct of crude oil) for extraction
3. The mixture is heated again to separate the hexane
4. It still smells like hexane, so it needs to be refined:
   Degumming: Removes impurities
   Bleaching: Adds clays to change the color
   Deodorization: Heats to 500°F (260°C) to remove odor and flavor from the hexane
5. The oil may undergo further processing like winterization (removal of waxes), fractionation (separating different types of fats), or hydrogenation (adding hydrogen)
6. Finally, it’s added to your food and “natural” skincare products 😱

These oils harm your body on a cellular level, make you sunburn more easily, and will ruin your body in the long run.

Main oils to avoid: Canola oil, soybean, sunflower, grapeseed, rice bran, palm oil.

Most supplements aren’t doing anything for you and can even worsen your skin.

99% of supplements are a big scam and don’t offer any benefits at all. You’re wasting money.

Top 5 popular supplements that cause skin problems:

1. Protein powder: This is a waste product from dairy production. It will irritate your gut and cause acne. It’s a poorly absorbed protein source and doesn’t help muscle growth. Beef and eggs are the best sources of protein.
2. Multivitamins: Most multivitamins are of very poor quality, with ingredients made in labs that your body can’t absorb.
3. Probiotics: Most probiotics are low quality and won’t do anything for you. The best probiotics come from fermented foods like sauerkraut or raw kefir.
4. Fiber supplements: People take fiber supplements to “fix their gut,” but a high-fiber diet is bad for your gut. You don’t need that much fiber.
5. Daily greens: Vitamins and minerals from plant sources like these are poorly absorbed.

Focus on getting nutrients from real, whole foods for better skin and health! 🌿🍎

Instead of using supplements, eat foods that contain bioavailable vitamins your body is designed to absorb.

• Grass-fed, grass-finished beef liver: Packed with Vit A, K2, B Complex (B2, B3, B5, B6, B7, B9, B12), Iron, Copper, Zinc, Vit D, Potassium, Magnesium, Biotin
• Organic fermented cod liver oil: Rich in Vit A, Omega-3, Vit D.
• Fresh oysters: Loaded with Zinc, Omega-3, B12, Iron, Copper, Selenium, Vit D
• Unheated organic unprocessed pumpkin seeds: Full of Zinc, Omega-3, Vit E, Magnesium, Iron
• Wild caught caviar: Bursting with Omega-3, Vit A, Vit E, Vit D, Amino Acids
• Wild caught fish brain: High in Omega-3, Vit D, Phospholipids, Vit A