Since entering my thirties, I’ve come to understand that healthy skin isn’t just about what I apply to the surface. Serums and facials help, but true radiance is shaped just as much by what I eat, how I move, and the balance I create in my everyday life. As I started leaning into caring for my body as a whole, my skin became more consistent and resilient.
Professional treatments still play a role. My dermatologist has me on tretinoin 0.1% every other night, and I try to get facials at least twice a month. Both have been worth the investment. But, what I’ve discovered is that topical treatments only take you so far. The real shift happened when I began feeding my skin from within and aligning my daily habits with how my body thrives. That’s when I started my journey of “eating my skincare.”
Gut Health: The Missing Link
The more I’ve tuned into my body, the more I see my skin as a reflection of what’s happening inside, especially in the gut. From a Chinese medicine perspective, the digestive system is central to overall balance, so it makes sense that when the gut is out of sync, the skin will show it through inflammation, breakouts, or dullness.
That’s why I prioritize fermented foods like kimchi and miso soup, along with fiber-rich vegetables and probiotics. These support digestion, balance the microbiome, and help calm the skin from within.
I’ve also been exploring biomapping and microbiome testing. These tools identify the balance (or imbalance) of bacteria and other microbes in your system, so you can make targeted changes. Once you know your gut’s blueprint, you can fine-tune diet and supplements in a way that not only improves digestion but also clears, calms, and strengthens the skin.
Skin-Loving Foods I Keep in My Routine
What I eat every day makes a noticeable difference in how my skin looks and feels. These are some of the staples I keep coming back to, and why they matter:
- Carrots and Sweet Potatoes: Rich in beta-carotene, which converts to vitamin A. Supports cell turnover, strengthens the skin barrier, and reduces inflammation.
- Blueberries: Packed with antioxidants that protect against oxidative stress, premature aging, and dullness. Have them in chia pudding or on top of oatmeal in the morning.
- Cucumbers: Hydrating and rich in silica, which supports collagen production.
- Soups (especially miso): Easy to digest, nutrient-dense, and gut-friendly thanks to probiotics.
- Bone Broth: Provides collagen, amino acids, and minerals that support elasticity and repair. This is the first thing I drink in the morning with EVOO, turmeric powder, sea salt, & pepper.
- Leafy Greens: Vitamins C, E, and K promote skin healing, brightness, and defense against oxidative damage. I’m obsessed with arugula, kale, and baby spinach.
- Citrus Fruits: A natural source of vitamin C, critical for collagen production and evening skin tone. I always keep oranges and lemons on deck. The sky could be falling and I still have ’em.
- Ginger and Turmeric: Anti-inflammatory staples that calm the skin and support digestion.
- Olive Oil (EVOO): Healthy fats and antioxidants that nourish the skin barrier and fight stress at the cellular level. EVOO and lemon shots will change your life~
- Salmon, Mackerel, and Sardines: Fatty fish rich in omega-3s that reduce inflammation, regulate oil production, and help maintain supple, hydrated skin.
- Kimchi: A fermented food full of probiotics that balance the gut microbiome, supporting clearer and calmer skin. I eat mine with sesame-flavored seaweed.
- Seaweed: Provides iodine, antioxidants, and minerals like zinc that help regulate oil production and strengthen the skin barrier.
Foods I Avoid for Clearer Skin
Just as important as what I eat is what I limit. These are the triggers that tend to cause inflammation, breakouts, or imbalance in my skin:
- Dairy: Can increase oil production and worsen hormonal breakouts. Had pizza on a whim the other night and my body acted like a 2-yr old told not to touch anything in Toys R’ Us.
- Added Sugars: Cause blood sugar spikes, inflammation, and collagen breakdown.
- Highly Processed Foods: Packaged snacks, fried foods, and fast food stress the skin and gut.
- Excessive Caffeine: Can dehydrate, disrupt sleep, showing up in dullness and dark circles.
- Alcohol: Regular drinking dries the skin and depletes antioxidants, but I still enjoy a glass of wine or a cocktail on special occasions and on dates. I just keep it limited.
- Artificial Sweeteners: I prefer limited amounts of “real” foods. Cohort studies take time.
- Cold Drinks: Personally, I’ve found they disrupt digestion, so I stick with warm or room-temperature beverages.
Professional Care That Supports It All
Food and lifestyle are powerful, but professional care lays the foundation. Working closely with my dermatologist, tretinoin has been a cornerstone, supporting texture and cellular turnover. Facials twice a month help reset my skin, and my red light therapy mask is now a ritual: 15 minutes morning and night after cleansing.
For at-home treatments, I’ve added the VT Reedle Shot, often called microneedling in a bottle. It’s been a powerful way to gently stimulate collagen and improve absorption without the downtime of traditional microneedling. The key is starting with 50 or 100 and ramping it up as your skin adjusts to the increase in spicule density.
Real Talk: The Struggle Gets Real
My skin isn’t perfect. I play the “fight back” game almost every month, whether it’s hormonal flare-ups or sudden breakouts. And it has taken me years to figure out what truly works for my body and my skin.
Here’s what I’ve learned:
- Some foods and topicals have a purging period. Things can worsen before they get better.
- Stick with a new regimen for at least 90–120 days before deciding if it works (unless you’re having serious irritation or side effects).
- Consult professionals sooner rather than later. A good dermatologist paired with an esthetician can save you months of frustration.
- Don’t forget the basics: wash your pillowcases twice a week and stop touching your face.
Most importantly: there’s nothing to be ashamed of as you figure it out. Skin struggles can shake your confidence, but you’re not alone and you will get there.
Final Thoughts: The Balance I’m Striving For
Between tretinoin, facials, red light therapy, at-home microneedling, Chinese medicine principles, gut health, and daily exercise, I finally feel like I’m supporting my skin as part of a whole system.
I’ve realized the real goal here isn’t chasing perfection. It’s about establishing balance both inside and out. Not one product, treatment, or workout, but a collection of small, consistent choices that add up to healthy radiance. And as far as I’m concerned, baby steps are better than standing still, or worse, moving backward.
Just keep swimming~ ✨
Lence in Layers 