Attitude and Mindset
The most important aspect to your wellbeing is your mindset. Having the ability to be calm and centered in times of adversity is life changing. Breakouts can trigger some major anxiety. Being able to be OK with it, and creating that space to simply be, can help you deal with the pressure put on to you by society to look a certain way. The best way I’ve found to create that space, and to not let my thoughts take control over me, is by meditating.
I got started with headspace.com and their free 10 day trial called “take ten.” This taught me a lot of what meditation is supposed to be about.
I then moved on to the teaching of Jon Kabat-Zinn and his practice of Mindfulness Meditation for People with Psoriasis. I don’t have psoriasis, but I did have severe nodular cystic acne, so I simply used the theory and the practice and customized it for acne.
A few months after that, I came across transcendental meditation, abbreviated as TM. What drew me to TM was the fact that Gabrielle Bernstein, Russell Brand, Sheryl Crow, Ellen DeGeneres, Clint Eastwood, Hugh Jackman, Miranda Kerr, Miguel, and Oprah Winfrey all practice it. What kept me doing it was the science. As someone who obsessively researches things I’m interested in, it was transcendental meditation that showed me the best science and had the most support. I can’t recommend TM enough.
Every day, I use the app Insight Timer on my iphone to meditate. I set it for 20 minutes and then do my TM. To get an even deeper meditation, I put this youtube video on in the background. It’s perfect because the video is 20 minutes long, which is how long I meditate for. Then I wait 1-3 minutes before getting up and starting anything else.
The other invaluable tool for developing the right mindset, eliminating limiting beliefs, and creating freedom from your emotions, is called Emotional Freedom Technique, abbreviated EFT. EFT has been used to reverse serious emotional traumas. We all know how much severe acne can scar us, both physically and emotionally. Sometimes people will get rid of their acne, yet still believe that they are not worthy of what they deserve, or they might even still think that they have bad skin. If you have deep seeded emotional troubles, you NEED to try EFT.
Diet / Food
Animal Products and Real Food
1. First and foremost I always recommend going to local farmer’s markets and supporting local farmers. Doing so supports the local economy, the working class, small scale farms, and it gets you the most nutrient dense food available. If you can grow your own food, that’s great too, but I know that’s not possible for everyone. Check out localharvest.org and put your zip code in the top search bar. You can search for farms, farmer’s markets and more. Go there and support your local farmers. If you can’t find anything near you using localharvest, try this site – eatwild.com. You can also see what food is in season by checking out the seasonal food guide from sustainabletable.org.
2. Order food from reputable online retailers. You can get a 12 pack of organic, pasture raised, paleo, nutrient dense, GAPS compliant chicken broth from wisechoicemarket.com. You can also get many other foods from wisechoicemarket.
There are so many other amazing sites where you can buy super high quality food from.
- Grasslandbeef.com has high quality meat products along with broths, seafood and AIP and Whole30 Approved foods.
- Tropicaltraditions.com also has grass fed and pasture raised animal products. Tropical traditions makes the highest quality coconut oil available.
- Vitalchoice.com is known for their seafood. They also have pre-made broths and high quality animal products.
- Arrowheadbeef.com has very high quality grass-fed and grass finished beef products.
- Bonebroth.com and www.ossogoodbones.com specialize in bone broth
You might be noticing that I’m a proponent of eating/drinking bone broth. The reason for this is that it is part of the ClearSkin Nutrition System that can be found in the ClearSkin Nutrition Book.
3. For ready-made meals of the highest quality, check out petespaleo.com.
Collagen is absolutely amazing. It’s a complete protein loaded with glycine, an amino acid necessary for detoxification and skin health. Throw it in your shakes or smoothies. Add it to your bone broth. Make jello shots with it (ok maybe not jello shots), but you can make jello with this and some herbal tea or fruit juice and water.
Get this stuff (green cap) if you want it to gel – Vital Proteins Collagen Protein (affiliate).
Get this stuff if (blue cap) you don’t want it to gel – Vital Proteins Pasture-Raised Collagen Peptides (affiliate). This is great for adding protein to your smoothies which helps with blood sugar control, cravings, and to help keep you satiated. I add this to my smoothies every day.
Usually I just get my sauerkraut from Wholefoods or make my fermented veggies myself, but this is a pretty cool company that makes some great stuff. fabferments.com.
www.tropicaltraditions.com/atchara.htm also has a fermented papaya available if you want to switch it up from the standard kraut.
Tropical traditions uses old school methods to produce their gold-label coconut oil. tropicaltraditions.com
The people over at oleaestates.com have been perfecting olive oil for over a century. From start to finish, they control every step of the process, from growing their olives to bottling the oil. Oh yeah, and THEY’RE FROM SPARTA. That’s badass.
“But I thought salt was bad for you?” Yes, the deodorized, bleached, processed, refined, mineral-stripped substance of sodium chloride, also known as “table salt,” is bad for you. But just like everything else, it’s the quality that matters here. The salt from John and Geordie over at Salt Revolution is the highest quality and best tasting salt around. I tried a sample and then bought 6 bags of this stuff it was so good. Get it here –jointhe.saltrevolution.com/getfreesalt/. FYI, I don’t think that Celtic Sea Salt or Pink Himilayan Salt is bad, but Aztec Salt is so much better.
For the record, I don’t really “approve” of liquid milk consumption. That’s probably a bias I have because of all the research into acne and leaky gut I’ve done (hint: Milk is not good for those things). BUT, some people may benefit from 24 hour kefir that they make at home from raw milk (particularly goat’s milk because it’s easier to digest). And others may tolerate ghee (which is basically lactose and casein free) or butter. And yes, a small portion of people might feel fine with milk. For this, I give you the real milk finder. http://www.realmilk.com/real-milk-finder/ and millers farm.
I normally do not recommend eating grains because grains have the lowest amount of nutrients out of any food, cause the most digestive problems, contribute to sugar and hormonal imbalances, along with other problems. However, if you can find organic, gluten-free, sprouted, whole grains like oats, rice, buckwheat and others, you might be able to handle it. Sprouting is a traditional technique used for centuries to free up nutrients in food, make them easier to digest and make the nutrients more bioavailable for your body. If you want to eat grains, try out the options from healthyflour.com for some great, healthy choices. Wisechoicemarket also has sprouted gluten free breads and sprouted flours.
Healthy Food List
Wondering what foods are great for the skin and overall health? Want a quick list to look at? Download the Clear Skin Nutrition Healthy Food List here.
You can also get a guide for healthy fats and oils for free here.
Thrive Market is the best place to order foods that are boxed or canned. Things like full fat coconut milk in cans, seaweed, soaps and other household items. I use Thrive Market and love it.
Skincare Products / Topicals
Hands down, the best product I’ve ever used on my skin. I saw noticeable improvements within 3 weeks. This was the last product I ever bought because it worked so well. I liked it so much that I decided to open an account with ASEA so that others can easily get it if they want. You discover more about RENU28 by going to clearnutrition.teamasea.com.
Wildcrafted, handmade, organic, paleo, vegan skincare and makeup
What you put on your skin is just as important as what you eat. That’s because everything that we put on our skin gets absorbed into our body, gets circulated throughout our bloodstream, and needs to be detoxified through our liver. With the average woman putting over 200 chemicals on her face every day, many of which are carcinogenic, it’s important to make the switch to all natural, organic products that are actually free of the damaging parabens, phthalates and other toxic chemicals routinely added to even so-called organic products. I like to turn to the experts when it comes to skincare. Even though these did not work for me (Renu28 was the only thing that has ever worked), my 2 favorite brands (after ASEA’s Renu28) are Annmarie Gianni and Primal Life Organic.
Honorable mentions: tataharperskincare, bellaorganics, sumbody, odacite.
You can use the bodywash offered by some of the above mentioned companies. I use Dr. Bronners. I use citrus orange in the morning and lavender at night because scents have powerful effects on our neurological system. Citrus is Refreshing and Lavender is Calming.
Dry skin brushing stimulates your lymphatic system, aiding in detoxification; when your lymphatic system is not working properly, waste and toxins can build up and make you sick. Dry skin brushing also boosts your circulation, exfoliates your skin, may reduce cellulite, and offers both stress relief and invigoration. I dry skin brush before the shower, then apply renu28 after.
It’s important to protect your skin if you’re out in the sun all day, but most sunscreens are filled with toxic chemicals. I like Raw Elements Eco Form Sunscreen, SPF 30 Plus and W.S. BADGER SPF 35 Sport Sunscreen Unscented
F.lux – An amazing program you download for free that helps your circadian rhythm. It turns your computer screen from a blue light to an orange light when it gets dark. This mimics the natural wavelength of light throughout the day and can help us sleep better.
Orange tinted glasses – If we’re using lights or electronic devices after the sun goes down, it simply isn’t natural. Yes, it’s completely common, but it’s not natural to the way we lived for all of human existence before electricity. Getting our circadian rhythm back to a normal, healthy place is fundamental in our healing journey. Since we’re probably not going to turn off all the lights after dark or give up our computers or cell phones after the sun goes down, we can use orange-tinted glasses to block out the blue light from the electronics. This will help restore normal melatonin levels and aid in sleep quality. Wear these for a few days after the sun goes down and be amazed at the improvement in your sleep. Get a cheaper version of blue blocking, orange tinted glasses HERE.
Blackout curtains – The best way to sleep is in a dark and cold room. If there is light coming through your window or from any electronics, cover that up and you’ll get better sleep. Blackout curtains are great for darkening the room when going to bed.
Sleeping mask – If you need some sleep but it’s light outside, or there’s a light that creeps around your blackout curtains, wearing a sleep mask is great.
Air and Water Filters
Alen BreatheSmart HELP Air Purifier – I use an Alen and enjoy it.
Or anything from Mercola.com
There is an over the counter reverse osmosis filtration system available from AquaTruWater if for some reason you just can’t get the under the sink one.
Shower filters: Aquasana AQ-4100NSH Premium Shower Filter without Shower Head
I recommend getting one of the shower filters based on the height of your ceiling (one filter faces up while the other faces down) and the get an awesome shower head. Something like this. You can also get shower heads from your local hardware store.
Office / Home Tools
Standing Desks – This Article has 5 different options to choose from.
Veridesk – This is the standing desk that I use and I love it! Sitting for long periods of time is detrimental to your health. Invest in a standing desk. It helps with things such as back pain and also helps to burn more calories without trying because you burn more calories standing than sitting.
Rebounder – I originally bought the Half Fold CELLERCISER® Kit but to be honest I think that you can get just as much benefit from the less costly ones.
Fluid Stance – A beautifully designed tool that brings motion to any common work or meeting area.
Vitamix – This is hands down the best blender ever made. I’ve had mine for 8 years now and it still runs as good as the day I bought it. I have a Vitamix, a Blendtec, a Magicbullet/Nutribullet, a hamilton beach and other blenders as well. The vitamix performs better than all of them. If you don’t have a vitamix, I cannot encourage you enough to get one. They are worth every penny. If I had to keep only one appliance it would be my vitamix.
All-clad pots and pans – Very high quality stainless steal pots and pans. I use these every day.
Lodge Cast Iron Skillet – Sometimes you want to use a cast iron skillet. Just like the high quality stainless steal pans, if you take care of this it can last you a lifetime.
Chef’s knife – An absolute necessity for any kitchen.
Cutting Boards – You want 2 cutting boards. One for meat products and one for everything else. They should be large and have an indent around the peripheral to catch any liquid.
Acne Scar Removal
Once you stop breaking out, you’ll want to take care of any scarring. There are a few options. Fraxel laser seems to be the most effective. Another option is using something called the DermaPen 3. This is a micro needling device that creates tiny punctures in the skin to stimulate collagen production to fill in the scars. You can read more about it and find a clinic by going to www.dermapenworld.com.
A less expensive option is using a derma roller. It is important that if you buy a derma roller you buy a high quality one. Don’t buy a cheap one. Without a quality roller, skin needling can do more harm than good if not done properly. Banish has a high quality roller, or you can get one here.
Supplements For Acne
And Optimal Health
Always get clearance from a qualified healthcare practitioner before starting any supplement. Also, even though some of these are sold on Amazon, I do not recommend getting supplements from Amazon.com. It is so easy to duplicate packaging or to just scratch off the expiration date and stamp a new one on a pill bottle. Shady people do this all the time and sell you inferior products. If you want the real things, I suggest getting them through functional health practitioners.
Multivitamin – Nutrience by Calton Nutrition
Zinc – Zinlori by Metagenics
Cod Liver Oil – Cod Liver Oil by Corganic
Digestive Enzymes – Support Digestion by Biomatrix
Omega 3’s – Krill Oil by Onnit
Candida Elimination – Cadicid X by Biomatrix
G.I. support – Support Mucosa by Biomatrix
For serious digestive infections – Complete Antimicrobial Package – Biocidin is the best overall antimicrobials you can get. This is what the pros use. I formulated this package so that it has all of the biocidin products in it and it also helps to repopulate your gut with beneficial bacteria.
You can figure out what hormonal supplements to take by running a 205V from biohealth
Estroblock Pro– for high estrogen, estrogen metabolites, or estrogen dominance in men or women
TestoQuench for Men – for high testosterone in men
TestoQuench for women – for high testosterone in women
There’s also DHEA, progesterone, pregnenolone, melatonin, licorice root extract and other supplements that help to balance the hormones. You can figure out which ones, how much to take, and when to take them by getting a DUTCH hormonal panel done.
Cron-0-meter, Myfitnesspal, and Healthwatch 360 can all track your macros and calories.