12 Strategies That Transformed My Skin (From the Inside Out)

We’ve all been there—searching for that magic skincare product that will clear up our skin. However, after years of experimenting, I learned that the most significant changes in my skin weren’t just the result of my external skincare routine. Instead, the real secret came from what I was nourishing my body with from the inside.

Here's a deep dive into the 12 habits that transformed my skin—all of which are backed by science and support overall health and well-being.

Drinking water before matcha or coffee.

Hydration is the foundation of healthy skin. Water helps maintain skin elasticity, supports detoxification, and keeps your complexion looking fresh. Drinking water first thing in the morning before caffeine ensures that your body is adequately hydrated, as coffee and matcha are both diuretics. Dehydration shows up quickly on the skin as dullness and fine lines. A study from the International Journal of Cosmetic Science found that improving hydration leads to increased skin elasticity and reduced roughness. So, starting your day with water keeps you looking refreshed and radiant.

Removing all pore-clogging ingredients (even in haircare).

Ingredients like mineral oil and certain heavy oils can clog your pores and contribute to breakouts—not just in skincare, but also in your haircare. Hair products with comedogenic ingredients can transfer to your skin when your hair touches your face, especially along the hairline and jawline. A study published in the Journal of Cosmetic Dermatology even found a link between pore-clogging haircare ingredients and acne.

Even though I’m not acne-prone, I was using “clean,” “organic,” and “non-toxic” products that claimed not to clog pores—but I still noticed dullness, lacklustre skin, and more pronounced fine lines. When I finally switched out my makeup, skincare, and haircare products for truly non-comedogenic options, my skin completely changed—brighter, smoother, and so much more glowy.

Some of my go-to acne-safe brands are CLEARSTEM (for skincare) and Leven Rose (for simple, pure oils). I also use Emily Morrow’s Ingredient Checker to scan products and make sure they’re pore-safe. It’s a must if you're serious about skin health!

Eating more healthy fats (avocado, olive oil, BodyBio PC and Balance Oil).

Healthy fats are essential for skin health. They help keep your skin barrier intact, preventing moisture loss and protecting against environmental stressors. Omega-3 fatty acids, in particular, have anti-inflammatory properties that can help reduce redness and irritation in the skin. A study in The Journal of Clinical Investigation found that omega-3s help support the skin barrier, which keeps the skin hydrated and plump. My favourites—avocado, olive oil, and BodyBio PC and Balance Oil—are rich in essential fatty acids that promote a healthy, glowing complexion.

Ditching refined sugar.

Refined sugar triggers a process called glycation, which occurs when excess sugar in the bloodstream attaches to proteins like collagen and elastin. This leads to the formation of advanced glycation end-products (AGEs), which degrade the skin’s structure and contribute to premature aging. Studies have shown that high sugar intake is linked to increased inflammation and acne, as it promotes insulin spikes and raises androgen hormones, which stimulate oil production. By eliminating refined sugar, I noticed fewer breakouts and a calmer, more balanced complexion.

Starting the day with a protein and fat combo.

Balanced blood sugar is key to keeping your skin calm. Eating a combination of protein and healthy fats in the morning helps stabilize blood sugar levels and prevent insulin spikes that can trigger inflammation, which often leads to breakouts. The protein-fat combo I rely on helps keep me full longer and maintains even energy levels throughout the day, contributing to more balanced skin.

Wash makeup brushes after every use.

Makeup brushes are a breeding ground for bacteria, oils, and dirt. If not cleaned regularly, these particles can transfer to your skin, leading to clogged pores and breakouts. Cleaning your brushes regularly minimizes bacterial buildup and prevents unwanted skin irritations. It’s a simple habit, but one that has made a noticeable difference in my skin’s clarity.

Adding butyrate for gut health.

Gut health plays a major role in skin health. Butyrate, a short-chain fatty acid produced by gut bacteria, supports the gut lining, reduces inflammation, and has been shown to improve overall skin health. By incorporating butyrate into my routine, I’ve noticed less internal inflammation and clearer skin. A healthy gut = healthy, clear skin. My favourite butyrate supplement is from BodyBio, and you can get 20% off your order with code ASHLEYD.

Adding protein to my coffee.

Protein doesn’t just keep you full—it supports collagen production, which is essential for skin strength and elasticity. Drinking a protein-packed coffee (such as adding collagen or a protein powder) provides amino acids that support skin regeneration. Adding protein to my morning routine has helped my skin feel more plump and youthful over time.

Eating colourful veggies daily.

Colourful vegetables are rich in antioxidants, which help fight oxidative stress and protect skin cells from free radical damage. Free radicals contribute to premature aging and inflammation. Antioxidants like vitamin C, beta-carotene, and lutein, found in veggies like bell peppers, spinach, and carrots, protect against UV damage, repair skin, and promote a healthy glow. These veggies have been key in maintaining my skin’s vitality.

Taking breaks between meals.

Constant snacking can cause blood sugar spikes and crashes, which can contribute to inflammation and skin irritation. Giving your digestive system a break between meals allows your body to focus on repair and rejuvenation. This practice has not only helped my digestion but has also contributed to clearer skin, as it minimizes internal inflammation.

Avoiding “low-fat” everything.

Refined oils like canola, sunflower, and soybean are highly processed and stripped of their natural antioxidants and nutrients. These oils are disproportionately high in omega-6 fatty acids, and when consumed without enough omega-3s to balance them, they can promote chronic inflammation—often showing up on the skin as puffiness, redness, dullness, or breakouts.

But this doesn’t mean fats are the enemy. In fact, pure, cold-pressed, unadulterated oils are instrumental in supporting and repairing the skin barrier.

I recommend aiming to get omega-3s from whole foods first, such as wild-caught salmon, sardines, or mackerel, a few times per week. However, if fish isn't part of your regular rotation (or you just don’t enjoy it), this is where smart supplementation comes in.

One of my favourites is BodyBio Fish Oil+—sourced from caviar and rich in specialized pro-resolving mediators (SPMS). SPMS actively resolve inflammation, helping reduce redness and improve overall skin resilience. I recommend cycling it just 2–3 times per week as needed.

To maintain optimal omega-6 to omega-3 ratios daily, BodyBio Balance Oil is a go-to. It delivers a scientifically backed 4:1 omega-6 to omega-3 ratio, supporting cellular health, hormone production, and skin barrier repair from the inside out.

These oils have made a noticeable difference in the calmness, glow, and hydration of my skin—and I believe they’re an underrated powerhouse for whole-body wellness.

Listening to how my body responds.

Ultimately, the key to glowing skin is understanding what works for your body. There’s no universal solution when it comes to diet and skincare. Food is information, and learning how your body responds to different foods, habits, and routines is essential for achieving healthy skin. Paying attention to your body's cues has been a game-changer in refining my skincare routine.

Conclusion.

Beautiful skin isn't just about the right products—it’s about understanding and supporting your body’s internal systems. By focusing on gut health, stabilizing blood sugar, nourishing with healthy fats and proteins, and eliminating foods that trigger inflammation, I’ve seen an incredible transformation in my complexion.

The best part? These strategies benefit your overall health, not just your skin.

Want to learn more about optimizing your skin and gut health? Reach out to me for personalized coaching and wellness tips that support your unique needs!

References

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• Palma, L., Marques, L. T., Bujan, J., & Rodrigues, L. M. (2015). Effects of drinking water on skin physiology: A randomized clinical trial. Clinical, Cosmetic and Investigational Dermatology, 8, 413–421. https://pubmed.ncbi.nlm.nih.gov/26491547/

• Pilkington, S. M., Massey, K. A., Bennett, S. P., Al-Aasswad, N. M., Roshdy, K., Gibbs, N. K., & Nicolaou, A. (2011). Omega-3 polyunsaturated fatty acids: Photoprotective macronutrients. Experimental Dermatology, 20(7), 537–543. https://pubmed.ncbi.nlm.nih.gov/21535489/

• Smith, R. N., Mann, N. J., Braue, A., Mäkeläinen, H., & Varigos, G. A. (2007). A low-glycemic-load diet improves symptoms in acne vulgaris patients: A randomized controlled trial. American Journal of Clinical Nutrition, 86(1), 107–115. https://pubmed.ncbi.nlm.nih.gov/17616769/

• Stahl, W., & Sies, H. (2002). β-Carotene and other carotenoids in protection from sunlight. Journal of Nutrition, 132(3), 518S–521S. https://pubmed.ncbi.nlm.nih.gov/11880588/

• Vasseur, P., Dugravot, A., Sabia, S., Singh-Manoux, A., Elbaz, A., & Tzourio, C. (2015). Severe vitamin D deficiency is associated with advanced-stage dementia in geriatric inpatients. Journal of the American Geriatrics Society, 63(1), 169–171. https://pubmed.ncbi.nlm.nih.gov/25516188/