Happy Almost Weekend Reader!

I've never been one for energy drinks (or coffee) just for the simple fact that I don't like the taste.

But this week I've seen a couple of post of "Acne-Safe" energy drinks because Red Bulls + Celsius really spike your cortisol and have a lot of biotin.

Excess biotin = creates excess oil and sebum in your pores leading to more breakouts.

But here's the thing - that's not the full story.

Because I used to wonder, if that's the case, then why can other people drink it and it not break them out?

It's because as acne sufferers our bodies are already telling us that our bodies are really inflamed and it's messing with our hormones + our stomach acid.

Other people's bodies can process, breakdown, and digest the excess biotin or dairy or chocolate or coffee.

So here's the other half of the story:

If you want to be able to eat your favorite foods or have your oat milk lattes, you need to prioritize 2-3 balanced meals a day, everyday.

The way to bring down inflammation is through food because sometimes we're just not eating enough or we're eating too many inflammatory foods and not enough macros + minerals to adjust.

This is why coffee should not be drunk on an empty stomach!

So what goes in a balanced meal?

A balanced meal means you have a protein, a carb, + a fat source on your plate. That simple.

A protein = try to get in a quality animal protein like chicken, chicken sausage, beef, bison, ground turkey, wild-caught fish, wild-caught shrimp, pasture-raised eggs, even organ meat.

** side note: I'm not the person to go to for vegetarian or vegan options because studies have shown animal-based proteins are the best, complete source of protein to get all the amino acids + minerals you need for muscle health. Just FYI :)

A carb = rice (brown or white or jasmine or Spanish or yellow), quinoa, white potatoes, sweet potatoes, fruit, bread, oats, beans, lentils, pasta, leafy greens, broccoli, carrots, etc.

A fat = butter, olive oil, avocado oil, avocado itself, coconut milk/cream, ghee, full-fat dairy, seeds (chia, pumpkin, sunflower, hemp), nut butters, and red meats.

Try to eat your protein first to lower glucose responses to the carbs and sugars you eat.

Remember when it comes to acne the name of the game is consistency.

Eating one day of balanced meals isn't enough to lower inflammation but it's a great start and will SIGNIFICANTLY change how your skin and body reacts to the foods you enjoy.

So the next time you see a post telling you what you "can't eat" if you have acne - remember this email telling you what you CAN eat.

Happy eating!

XOXO,

Ashley | Acne Esthetician + Nutrition Coach

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