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Transcript
00:00Healthy skin, in my opinion, is a combination of different factors. Diet,
00:07lifestyle, and skincare. In today's video, we're kick-starting a two-part skincare
00:13series. Today, we're going to talk about diet and nutrition. These are all things
00:17that I do, and they're all science-backed. And in next week's video, we're going to
00:21talk about lifestyle and skincare. If that's something that piques your
00:24interest, keep watching. I've received a number of requests in the last two
00:27months about doing a skincare routine, talking about products that I use, but I
00:31didn't want to do that because although I think skincare is important, I think
00:35it's a small piece of the puzzle. A bigger piece of the puzzle is what you
00:39eat and your lifestyle. And honestly, my skin didn't change until I started to
00:44change the way I eat. Before my wedding, I spent close to $1,000. I'm not proud of
00:49this. $1,000 in microdermabrasion treatments on serums to get the
00:53bridal glowing skin. And you know what? It didn't happen. Because I didn't change
00:58the way I eat, I was just focusing on the problem externally and not internally.
01:02Now that I've changed the way I eat, I have much better skin than I used to. I'm
01:07not genetically blessed with good skin. I really have to work on it. I will still
01:11have days when I break out. I will still have days when things are a little bit
01:15irritated, and that could be because of stress. It could be because I probably
01:19wasn't eating as well as I thought I was eating. And you know what? That's okay.
01:23I don't think anyone can have perfect skin all the time, and there's no such
01:28thing as perfect skin. So don't beat yourself up if you're struggling with
01:32skin issues. Just try your best and don't stress about it. I think when we're
01:36stressed about it, it becomes worse. Alright, so now that I've talked about
01:40the context, let's dive into the tips. The tips will be mainly for reducing things
01:45like redness, to reduce premature aging, and for reducing acne. Tip number zero, or
01:50the base tip as I'd like to call it, is to eat a healthy and balanced diet
01:55consistently. So I didn't even want to mention this as a tip, that's why I'm
01:59calling it tip number zero, because we all know we need to do that. We all know
02:03we need to eat a healthy diet for good skin. But it was worth mentioning because
02:07that is the foundation for the rest of the tips. If you're not eating a healthy
02:11diet consistently, none of the other tips that I'm going to provide you in this
02:15video make any sense to do on their own. Nutrition is not about just doing one
02:19thing. There's no one particular nutrient, there's no one particular magic
02:23cure for your skin. It's about doing things in conjunction with each other. So
02:28what is a healthy diet? That is a million-dollar question. We can all do
02:32different diets and still have healthy skin. Because honestly, there is no one
02:37size fits all approach when it comes to nutrition. You could be vegan, you could
02:42be pescatarian, you could be paleo, it doesn't matter. You can all have good
02:47skin. The thing that I think that makes the most difference is to stick to a
02:50diet which is predominantly whole foods or minimally processed foods. So take out
02:57those ultra processed foods, take out the foods that don't have much nutrition. And
03:01if you're interested in learning more about why processed foods are not so
03:04good for you, I do have a video on it. Tip number one is to reduce the amount of
03:09refined sugar you eat. There is a link in the science between sugar, excess sugar,
03:14and things like skin wrinkling, skin sagging, premature aging. And let me tell
03:19you, I think a lot of the wrinkles that I do have, especially the smile lines,
03:23probably are the result of eating a lot of sugar. I've had them for quite some
03:27time. I used to be a sugar addict. Now I can't reverse the damage that I've done,
03:32but at least I can prevent more damage from happening. What is it about the
03:36sugar that causes problems? So there is a process called glycation that happens. So
03:40when there's extra sugar molecules, they attach to the collagen in your skin and
03:45they make that collagen stiff and less elastic. So your skin loses its firmness,
03:50it starts to sag, and then we have wrinkles. So if you want to prevent
03:53wrinkles and you want to keep your skin healthy long-term, it's a good idea to
03:57reduce the refined sugar. If you're interested in learning more about how to
04:00reduce refined sugar, I do have a video on it. Tip number two is to avoid or
04:05limit high glycemic foods. So what is a high glycemic food? A high glycemic food
04:10is a food that will raise your blood sugar very quickly. If you're interested
04:14in learning more about high glycemic foods, I have a lot of information in the
04:17description. So examples of high glycemic foods include cakes, cookies, crackers,
04:23instant oats, white bread, rice cakes, things like that. So it's a good idea to
04:29reduce the consumption of these because there is a link in the science between
04:34high glycemic foods and acne. And I also feel that this actually does make
04:40sense because when I eat more of these foods, when I eat more processed
04:43carbohydrates that raise my blood sugar very quickly, I do tend to break out more.
04:48So if you're having issues with breakouts and you want to reduce them,
04:51it's a good idea to stick to low glycemic foods and medium glycemic
04:55foods such as fruits, vegetables, whole grains. I'll have a detailed list in the
05:00description. Tip number three is to eat enough protein and vitamin C. Now if
05:05you're eating a balanced diet, you probably are getting enough protein and
05:09vitamin C, but I still wanted to mention some special considerations. So first of
05:13all, why is protein and vitamin C important? Well both of them are building
05:17blocks for collagen and your skin is made out of collagen. So if you want to
05:21have healthy skin, you need to get enough protein and vitamin C. Now let's tackle
05:26protein first. So in terms of the protein, if you're eating a balanced diet and
05:30you're eating enough calories, you probably are getting enough protein. But
05:34let's say you're on a calorie-restricted diet if you're trying to lose weight,
05:37make sure you're getting enough protein. Because if you're on a calorie-restricted
05:41diet, depending on how many calories you eat, you could be under eating the
05:45protein. Now the other thing to keep in mind is if you're eating a diet where
05:49you're eliminating a lot of food groups, let's say you're allergic to a lot of
05:53food groups or you're eliminating them for other reasons, you could be
05:57under eating and that could result in not getting enough protein. Now let's
06:00tackle the vitamin C. So if you're eating enough fruits and veggies and a balance
06:05of them, you probably are getting enough vitamin C. But one important
06:09consideration is that when you are stressed, when you're going through
06:13periods of stress, your body actually uses up a lot more vitamin C than normal.
06:18So during that time, it's a good idea to eat more vitamin C. Tip number four is to
06:24eat enough omega-3 fatty acids. So why are omega-3 fatty acids important? Well
06:28they manage oil production in your skin, they can help reduce inflammation, reduce
06:33acne and premature aging. If you're not plant-based, you can get your omega-3
06:37fatty acids from fish. I personally get it from fish, salmon, herring, mackerel.
06:42These are fatty fish that have a lot of omega-3 fatty acids. If you are
06:46plant-based, you have options too. I have a link in the description that actually
06:51explains all your different options. Now I do recognize some people can't eat
06:55seeds, they tend to have issues with it. So in that case, you can take a
06:59supplement. There is an algae-based supplement, it's plant-based, that does
07:03have omega-3 fatty acids. So that could work for you if you have issues with
07:07nuts and seeds. Tip number five is to get enough fruits and veggies and to make
07:12sure you get a variety. So this kind of ties into the base tip, which was to eat
07:16a healthy diet. And to me, that means eating a lot of fruit and veggies. The
07:19amount of fruit and veggies you eat is totally personal, but I would suggest
07:23half a plate of fruit and veggie. That is the suggestion of a lot of nutrition
07:28organizations. You can find more information below. So when you're getting
07:32half a plate of fruit and veggie for every single meal, try to focus on
07:36getting a variety, so you're not eating the same ones every single week. Because
07:40when you're eating the same fruits and veggies all the time, you're getting
07:42exactly the same nutrients again and again. And it's a good idea to change it
07:46up, because all different fruits and veggies have different vitamins,
07:50different minerals, and different phytochemicals. For example, something
07:54like watermelons have lycopene, and lycopene can help reduce sun damage.
07:59Something like onion will not have lycopene, they'll have something else.
08:02They have a compound in them that helps reduce scars. So it really is a good idea
08:07to get a variety, so you get a variety of different nutrients. Tip number six is to
08:11get enough zinc. So I don't really like to talk about specific nutrients and
08:16skin, because it's not like zinc will make your skin amazing. But I wanted to
08:21mention zinc specifically because there is a link between low levels of zinc and
08:26acne. So if you are struggling with acne and breakouts and scarring as well, then
08:32it might be related to zinc. I'm not saying definitely related to zinc, it
08:37just might be. So have a look at what you're eating and make sure you're
08:40getting enough zinc. Tip number seven is to eat enough probiotics and prebiotics.
08:45It's really important for good gut health, and good digestion means we're
08:50going to have healthier skin. There is a link between that. Probiotics in the
08:54simplest sense are bacteria that are good for us, and prebiotics are the food
09:00for that bacteria. So if you were to just focus on the probiotics and not eat the
09:05prebiotics, you're not going to have that much of a benefit. It's important to get
09:09both. So in terms of probiotics, a lot of people recommend supplements. I think
09:14supplements do work for certain people, but I am a big believer in getting it
09:18from food first, and if that's not helping, then try a supplement. So in
09:22terms of food, a couple options are things like sauerkraut, kimchi, yogurt. It
09:27can be plant-based or dairy, depending on what works for you. And in terms of
09:31prebiotics, there are a lot of foods that have prebiotics. Prebiotics are basically
09:36types of fibers that your gut bacteria feeds on. So things like garlic, onions,
09:42asparagus, apples, oats, all of these have prebiotics. Tip number eight is to reduce
09:47dairy and see how it goes. I was almost not going to include this tip in this
09:52video because it's not based on concrete scientific evidence, but there is some
09:57preliminary evidence in the last two or three years that shows that high dairy
10:01consumptions are linked to increases in acne, and I personally do find this to be
10:08the case. A lot of things about nutrition are about trying them on yourself
10:12because every single person is so different, so there's no one-size-fits-all
10:16approach. Anyway, I hope you enjoyed this video and you found it informative. If
10:21you did, give it a thumbs up so I know to create more content like this, and don't
10:24forget to subscribe and hit the bell so you get the notification for next week's
10:28video which will be about lifestyle and skincare. I will see you in the next
10:33video. Bye!