What We Eat Is Written All Over Our Face

The connection between gut health, skin ageing, and why our diet matters more than our skincare routine - With my 7-day skin reset plan

No time to read? Skip to the 7-day skin reset.

What My Skin Told Me When I Moved Abroad

Every time I left Belgium for an extended stay abroad, whether in the U.S. years ago or the U.K. in 2013, my skin rebelled.

Photo by Chris Jarvis on Unsplash

At first, I blamed the climate, the water, or the stress of moving. But now, I realise it was something deeper.

My digestion changed. My energy levels fluctuated. And my skin became a visible reflection of what was happening inside. It wasn’t just about external skincare. My gut microbiome was shifting, and my skin was paying the price. I didn’t know it then, that’s why I’m sharing this with you now.

I experienced this again more recently while caring for my dad in his final months. Preparing his meals became part of my daily routine, ensuring they were both nutritious and easy to digest. His appetite was small, and certain foods no longer agreed with him. Naturally, I ate the same meals since I had moved in with him, and cooking separately didn’t make sense.

As the weeks went by, I noticed two things:

• My waistline was subtly shrinking. Not dramatically, but noticeably.

• My skin just looked better, healthier, more vibrant.

After my dad passed away and I returned to my own routine, I had already started several courses in brain health coaching and neuroscience, some of which explored the role of nutrition in longevity and cognitive function.

What I discovered reshaped my understanding of skin health and ageing. And it might just change the way you think about yours, too.

Gut Health Is The Foundation Of Overall Well-Being

Your gut isn’t just about digestion. It’s a command centre for inflammation, immune function, and nutrient absorption, all of which directly impact your skin’s texture, suppleness, and resilience.

The trillions of microbes in our gut regulate inflammation, nutrient absorption, and hormone balance, all of which play a role in how we look and feel. When the gut is thriving, so is our skin.

The gut and skin communicate through the gut-skin axis, a bidirectional system influenced by diet, microbiome diversity, and inflammation levels.

Understanding this gut-skin axis is key to not just maintaining a healthy appearance but also supporting long-term health.

Here’s how gut health affects your skin:

• Inflammation accelerates skin ageing: Chronic low-grade inflammation, often called “inflammageing”, breaks down collagen and elastin, causing sagging, dullness, and fine lines.

• Nutrient absorption impacts skin health: Your gut processes and delivers critical vitamins (C, E, zinc, omega-3s) that fuel collagen production and skin repair.

• Microbiome diversity protects your skin barrier: A healthy gut supports a resilient skin barrier, reducing dryness, irritation, and sensitivity.

In other words, you can buy every serum on the market, but if your gut is inflamed, dehydrated, or lacking key nutrients, your skin will show it.

The Science Of Gut-Driven Ageing

The Western diet, heavy in refined sugars, ultra-processed foods, and gut-disrupting additives, is a fast track to premature ageing. Here’s why:

• Glycation attacks collagen: High sugar intake leads to glycation, a process where sugar molecules bind to collagen and elastin, making them stiff and prone to breakdown. The result? Sagging, wrinkles, and dullness.

• Leaky gut triggers chronic inflammation: When the gut lining is compromised (from stress, processed foods, or excessive alcohol), inflammation spreads throughout the body, accelerating ageing from the inside out.

• Stress disrupts gut balance: Chronic stress alters gut bacteria, leading to increased cortisol levels, which in turn weakens the skin barrier and makes the skin more reactive and prone to breakouts.

A Pro-Ageing Approach to Skin Health

Forget the anti-ageing industry’s obsession with surface-level fixes. True skin vitality starts internally. As a pro-ageing advocate, I believe optimising gut health is one of the most effective ways to maintain a healthy glow. Here’s how:

• Prioritise gut-friendly foods: Fermented foods (kimchi, kefir, sauerkraut), prebiotics (onions, garlic, asparagus), and polyphenol-rich foods (berries, green tea) feed good bacteria.

• Balance blood sugar: Cutting back on refined sugars and ultra-processed foods reduces glycation and inflammation.

• Manage stress strategically: Breathwork, meditation, and nature exposure help regulate gut bacteria and lower stress-related skin issues.

• Hydrate wisely: The quality of your water matters. Tap water with chlorine and other chemicals can disrupt both gut flora and skin barrier function.

Improve Your Gut & Skin In 7 Days: A Mini Roadmap

You don’t need a massive lifestyle overhaul to see changes. Small, intentional shifts can transform your skin from within.

Day 1 – Remove Irritants

Cut out common gut disruptors, such as ultra-processed foods, refined sugar, and excessive dairy (or eliminate if you’re lactose intolerant). These can trigger inflammation and disrupt the microbiome.

Day 2 – Hydrate Strategically

Swap tap water for filtered water, and incorporate gut-supporting hydration like herbal teas and mineral-rich broths.

Day 3 – Feed Your Microbiome

Add fermented foods (kimchi, sauerkraut, kefir) or drinks (kombucha) and fibre-rich prebiotics (onions, garlic, asparagus) to nourish beneficial bacteria.

Day 4 – Balance Blood Sugar

Stabilising blood sugar prevents glycation. Prioritise protein, healthy fats, and fibre in every meal.

Day 5 – Support Detox Pathways

Your liver plays a key role in skin health. Eat cruciferous vegetables (broccoli, kale, Brussels sprouts) and antioxidant-rich foods (berries, green tea) to aid natural detoxification.

Day 6 – Prioritise Rest & Digestion

Poor sleep and stress disrupt the gut-skin axis. Prioritise deep sleep and mindful eating—chew thoroughly and avoid late-night meals.

Day 7 – Reassess & Adjust

Notice any changes? Clearer skin, less bloating, more energy? Keep what works and fine-tune based on your body’s feedback.

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Need a shortcut?

• Cut out sugar entirely: If you need sweetness, switch to a pure, clean stevia powder (you’ll get used to the after taste, eventually).

• Reduce stress as much as possible: Start with short, daily meditations and breathing exercises.

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Well-Being At Every Age, From The Inside Out

The beauty industry tells us that glowing skin comes from serums and facials. Science tells us it starts in the gut.

Your skin is not betraying you, but it’s communicating with you. The question is, are you listening?

The gut-skin axis is one of the most overlooked aspects of ageing, and understanding it gives you a powerful tool to take control of your skin’s health from the inside out.

So, if your skin is acting up, don’t just look in the mirror. Look inward.

For women designing their Third Act, understanding this connection is non-negotiable. Health span isn’t just about adding years to life but adding vibrancy to those years. And that starts with what we nourish, inside and out.

So next time you notice your skin changing, ask yourself: What is my gut trying to tell me? Because true radiance isn’t just topical. It’s cellular. The real fountain of youth isn’t in a jar. It’s on your plate.

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