THE

CLEAR
–SKIN–
PROTOCOL
TREAT THE ROOT
CAUSES OF ACNE

RENELLE STAYTON
FNP-BC
This book is intended to supplement, not replace, the advice of a trained health professional. If you
know or suspect that you have a health problem, you should consult a health professional before
embarking on any medical program or treatment. The author disclaims any liability for any medical
outcomes that may occur as a result of applying the methods suggested in this book.

Copyright © 2020 by Renelle Stayton

Cover design by Jasmine Hromjak
Interior design and illustrations by Jasmine Hromjak

All rights reserved. No part of this book may be used or reproduced in any manner (aside from
review purposes) without written permission from the author. For information, contact
[email protected] .

First edition: October 2020

Renelle Stayton website: www.RenelleStayton.com

Ebook ISBN: 978-1-7353727-0-9

Print ISBN: 978-1-7353727-3-0
 TABLE OF CONTENTS

INTRODUCTION
CHAPTER 1 What is Functional Medicine?
CHAPTER 2 Why You Have Acne
CHAPTER 3 The Clear Skin Protocol
CHAPTER 4 Before You Get Started
CHAPTER 5 Gut Repair
CHAPTER 6 Therapeutic Diet
CHAPTER 6.1 Leaky Gut Food Plan
CHAPTER 6.2 Candida Food Plan
CHAPTER 6.3 SIBO Food Plan
CHAPTER 6.4 Food Reintroduction
CHAPTER 7 Supplements
CHAPTER 8 Topical Treatments
CHAPTER 9 Lifestyle Hacks
CONCLUSION
CHEAT SHEET
RECIPES
REFERENCES
ABOUT THE AUTHOR
For Jeremy, whose insight, encouragement,
love and recipes made this book possible
 INTRODUCTION

You have acne. And you’re out of options.

You’ve used antibiotics, birth control pills, benzoyl peroxide and
retinoids. You’ve tried all of the over-the-counter acne products, your
friend’s apple cider vinegar cleanse and the 15-step skincare regimen you
found on r/skincareaddiction.
Nothing works.
In fact, your skin seems to be getting worse rather than better. You
thought that by the time you were 20—or 25, or even 35—your acne would
have magically disappeared. That’s the way it’s supposed to work: clear
skin after your teenage years, no more worrying about breakouts. Yet, here
you are...and your skin is worse than ever.
If this sounds familiar, then this book is for you.
If you follow the protocol, your skin will get better and it will stay
better. No more worrying when the ball is going to drop, or that you’re late
to pick up a prescription. No more rush deliveries of products that you ran
out of.
Imagine feeling relaxed about your skin. Or not even thinking about it at
all.
Clear skin is possible without a prescription.
I won’t lie to you and say that it’s going to be a walk in the park. It’s
going to take a lot of preparation, time and self-control. But once you have
the right tools, you’ll be able to maintain clear skin for the rest of your life.
You can do this!
I’m here to help you every step of the way. I wouldn’t ask you to do any
of these things if I didn’t think you were capable (and if I hadn’t already
done them myself).
Here’s what you’ll learn from this book
 • Why you have acne
• Why conventional treatments don’t work
• What the root causes of acne are
• Why healing your gut is key to healing your skin
• How to identify your gut imbalance
• How to follow a therapeutic food and supplement plan to fix your gut
issue
• What foods heal acne
• What supplements restore skin and gut health
• Which natural therapies should be included in your skincare routine
• How to design your lifestyle to support radiant skin and overall health
What you won’t learn

• The quick fix for acne. Healing takes time, especially if there are more
severe imbalances involved.

• How to get clear skin without making some big changes to your diet
and lifestyle. I’ll be asking you to follow a very specific food plan
which takes time to adapt to if you’re not used to grocery shopping,
meal planning or cooking for yourself.

• The “one-size-fits-all” diet for acne. What may be therapeutic for one
person may not work at all for another. Diet should be tailored to meet
the individual needs of the person.

• The strict vegan diet for acne. While plant-based foods are an integral
part of each of the food plans, many of the therapeutic foods for acne
and recipes in this book are not plant-based. You will need to make
appropriate substitutions as you see fit.
 • A 10-step skincare routine. Too many products with too many
ingredients can make breakouts worse.

This might sound harsh, but I don’t want to waste your time.
Keep reading if you think that this still sounds like a good fit.

WH Y S H O U L D Y O U TA K E MY A D V I C E ?

Hi, I’m Renelle. I’m a family nurse practitioner who specializes in

functional medicine, as well as a certified holistic nutritionist.
Despite my training and work experience in conventional medicine, it
failed me when it came to treating my acne .
I had severe acne for over a decade and spent thousands of dollars on
acne treatments that never fixed the underlying problem. My skin continued
to get worse as I got older, despite using multiple rounds of antibiotics,
birth control pills, retinoids, benzoyl peroxide, salicylic acid, etc.
By the time I was 22, my face was broken out all of the time and none
of my medications were working. At this point, I knew something needed to
change. I decided to take my health into my own hands and began to
experiment with alternative acne treatments.
It wasn’t a quick fix. I failed a lot before figuring out what worked.
At times, it felt like I was stuck in a never-ending cycle of trial and
error. I’d break out, start using something new, have clear skin for awhile,
then I’d break out again. Sometimes I’d go back to using medications and
they would still not work. This cycle would continue until I was almost 30.
Here’s what I tried:

• Paleo diet
• GAPS diet
• Ketogenic diet
• Cleansing my face with dandruff shampoo
• Sulfur ointment
• Probiotic enemas
 • Regular facials with an esthetician
• Acupuncture
• Traditional Chinese medicine herbs
• Oil cleansing with coconut oil
• Ayurvedic herbs
• And many others...

Every time something would fail, I was devastated.

It was heartbreaking to wake up day after day with a face full of new
pimples and no end in sight. Taking off my makeup and looking at my bare
skin would make me want to burst into tears. People would suggest things I
should try for my skin, which would only make me feel humiliated and
depressed.
Despite how awful this time was, it motivated me to figure out a
solution. I refused to believe that acne was something I was going to have
to get used to having forever.
At 26, after working for several years in the pediatric and neonatal
intensive care units as a nurse, I applied to graduate school to become a
nurse practitioner. I also began training in functional medicine and holistic
nutrition.
By 29, I’d applied what I’d learned to myself. I treated my SIBO and
leaky gut, corrected my nutrient deficiencies, stopped taking antibiotics and
hormonal birth control pills, simplified my skincare routine, switched to
natural skincare products and overhauled my lifestyle to improve my health.
And guess what? My skin got clear and stayed clear. And it’s still clear
today.
I became that person who didn’t give their skin a second thought when
they woke up in the morning (something I’d always dreamed of!). I stopped
wearing makeup. I didn’t obsess over how my skin looked under horrible
fluorescent lighting. I received compliments on my skin for the first time
ever.
I had found the holy grail: clear skin without a prescription .
It was a bumpy road (haha) but there were some valuable takeaways:
 • I had to take my health into my own hands and become my own health
detective. I became my own science experiment, researching and trying
out different kinds of diets, herbs, products, cleanses, etc. I also
expanded my education to learn how to approach health from a holistic
perspective.

• Conventional medicine didn’t have all of the answers and I couldn’t

rely on medications. The long-term solution for my acne had always
been to suppress it with medications. I remember going to my first
dermatologist appointment when I was 14. I was prescribed oral
antibiotics and a variety of topical medications, which I continued
using, on and off, for almost 10 years. When these failed, it reinforced
the idea that the conventional approach was not going to fix my
problem.

• Functional medicine and holistic nutritionist training provided a

framework that made sense. While I was fortunate to be trained as a
nurse practitioner at a top-ranked university, what I learned in
functional medicine and holistic nutritionist training was more
impactful. As I continued to go down the less conventional path, I
began to see health in a completely different way. Rather than view the
body as an isolated set of organ systems, I saw how integrated and
interconnected everything was. I learned how to view health from a
whole-body, personalized perspective. I discovered the healing power
of food and how the gastrointestinal, immune and endocrine systems
impacted skin health.

It took me a long time to figure out how to work with my body instead of
against it. I wrote this book to prevent you from having to go through the
same struggles that I did. My mission is to give you the tools to clear your
skin and maintain it for the rest of your life.
Let’s get started.
I’ve included a summary and key takeaways at the end of each
chapter. To jump straight to the protocol, go to Chapter 3 . You can
also refer to the Cheat Sheet at the end of the book.
 CHAPTER 1
WHAT IS FUNCTIONAL
MEDICINE?

“If you are sitting on a tack, the answer is not to treat the pain. The
solution is to find the tack and remove it.”
—SIDNEY BAKER, MD

Functional medicine is evidence-based, personalized medicine that doesn’t

rely on medications alone to restore health. It treats the root cause of
disease, rather than suppress symptoms, in order to restore balance and
function.
While conventional medicine wants to figure out “what” disease you
have, functional medicine wants to figure out “why” you have it in the first
place.
Let me be clear that conventional medicine is unbeatable when it comes
to fixing acute or life-threatening problems, like breaking your arm or
suffering a traumatic brain injury. However, its heavy-hitting approach isn’t
suited to manage many chronic diseases in primary care.
Functional medicine enhances the conventional approach, it doesn’t
reject it. Providers are still informed by the same standard- of-care practices
and will use medications if medically indicated. However, functional
medicine uses other tools to assess and optimize your state of health that
make its treatment approach more personalized, effective and sustainable.
If you visit a functional medicine provider, you’ll spend 1-2 hours
reviewing your health history and primary concerns. This allows your
provider to get a thorough understanding of what events have set the stage
for your current state of health.
You may be asked to provide a food diary for nutritional analysis, a
stool sample to evaluate your microbiome, genetic testing to look at any
factors that can affect your ability to detoxify, or a number of other tests
that provide a better understanding of your health.
Your provider can help you identify the major imbalances that are
contributing to your health problem, working with you to create a
personalized treatment plan. Treatment will often include an intensive
therapeutic food plan, targeted supplement therapy and other lifestyle
interventions to optimize health.

S U MMA RY

Conventional medicine wants to know “what” disease you have while

functional medicine wants to know “why” you have it in the first place.
Gathering a detailed health history helps your functional medicine
provider identify what potential imbalances are contributing to your health
concern. There are diagnostic tools that these providers utilize that are not
routinely used in conventional medicine. Most treatment plans are centered
around a therapeutic diet, supplement regimen and lifestyle interventions .

Key takeaways

• Functional medicine is evidence-based, personalized medicine that

doesn’t rely on medications alone to restore health
• Treating the root cause of disease is key for restoring health and
balance to your body
 CHAPTER 2
WHY YOU HAVE ACNE

“It’s more important to understand the imbalances in your body’s

basic systems and restore balance, rather than name the disease and
match the pill to the ill.”
—MARK HYMAN, MD

Acne is a symptom of an underlying imbalance in one or more of your body

systems: your gut, your immune system, your endocrine (hormone) system
or your mind-body connection.
But what causes imbalance in the first place?
The answer is inflammation, oxidative stress and hormone imbalance—
the root causes of acne.
While conventional acne treatments treat the bacteria or excess sebum
(oil) that contribute to acne, they don’t treat what causes the changes in the
skin in the first place. The good news is that you can treat the underlying
root causes. As you’ll learn in this chapter, most of them are modifiable
with diet, supplements and lifestyle interventions .

I N F L A MMAT I O N

Inflammation underlies most chronic diseases, including: arthritis,

cancer, eczema, type 2 diabetes, obesity, cardiovascular disease, depression
and neurodegenerative disorders( 1 - 5 ) .
Acne is no exception( 6 - 8 ) .
 Inflammation is the body’s normal response to injury and is beneficial
in small amounts for short amounts of time. Redness, swelling, pain and
heat are all signs of inflammation. They signal your immune system to
repair damaged tissue and also help protect against invasion by foreign
pathogens.
When inflammation becomes chronic, it can promote disease. For skin
issues like acne, the source of chronic inflammation is usually the gut.
Let’s take a closer look at factors that worsen inflammation: sugar and
dairy, nutrient deficiencies, leaky gut, food sensitivities and allergies, gut
imbalances and infections, toxins and stress.

Sugar and dairy

Sugar and dairy cause inflammation and hormone imbalances that
contribute to acne.
The problem with eating too much sugar is that it increases blood sugar
and insulin levels too much( 9 - 14 ) .
How does this relate to the skin?
When you eat foods high in sugar, your blood sugar level rises quickly.
Your pancreas then pumps out a hormone called insulin, which transports
the blood sugar into cells. High insulin levels increase androgens (also
known as “male sex hormones”) which stimulate sebum production,
promote inflammation and cause overproduction of skin cells.

High Sugar Foods

• Artificial and natural sweeteners
• Dried fruit
• Flavored coffee drinks
• Granola
• Low-fat yogurt
• Processed junk food
• Protein bars
 • Starches
• Sugary beverages (fruit juice, sports drinks, energy drinks, iced tea,
soda)
• White flour products (bagels, bread, pasta)

Dairy isn’t much better. Milk and other dairy products contain cow
reproductive hormones, inflammatory proteins (casein and whey) and
growth factors. These are meant to help baby cows grow—they’re not
doing your skin any favors( 15 , 16 ) . They’re bad for your skin because they
overstimulate your growth hormone systems.
Dairy increases insulin levels as much as sugar does (16 - 18 ) . This is
due to the whey protein found in milk. Whey proteins also contain
betacellulin, a growth factor that binds to receptors on skin cells, telling
them to multiply. Casein raises IGF-1 (insulin-like growth factor) levels
which increases androgens and stimulates overproduction of sebum and
skin cells(18 , 19 ) . This leads to clogged pores and acne .

Nutrient deficiencies
When you’re deficient in certain nutrients, like zinc or omega 3s, it’s harder
for your body to fight inflammation and heal your skin. In today’s world,
it’s difficult to get enough nutrients from food alone. This is due to factors
like nutrient-depleted soil and increasing use of genetically modified foods.

Leaky gut
Leaky gut plays a major role in acne( 20 ) . It’s a condition where your gut
barrier becomes more permeable (or “leaky”) to substances that would
normally not be allowed through.
In other words, your gut barrier becomes like Swiss cheese.
 This is problematic because partially digested food particles, bacteria,
yeast and chemicals can leak into your bloodstream and activate your
immune system. Your immune system—which doesn’t recognize these
foreign substances—sets off an alarm to the rest of your body, causing
inflammation and even autoimmune disorders in some cases( 21 ) . Leaky gut
can also predispose you to developing food sensitivities.

The Immune System in Your Gut

Did you know that 80% of your immune system is in your gut? It’s
called the gut-associated lymphoid tissue (GALT). Since your gut is
one of your body’s largest interfaces with the outside world, it’s
understandable why such a big part of your immune system lives
there.

Causes of leaky gut

• Food sensitivities and allergies

• Gluten( 22 , 23 )
• Alcohol
 • Birth control pills
• Drugs like antibiotics and NSAIDs (Advil, Motrin)
• Low stomach acid (use of acid-blocking drugs)
• Gut imbalances (Candida overgrowth, SIBO)
• Chronic stress( 24 )

Food sensitivities and allergies

Unlike food allergies, which cause an immediate and severe immune
reaction, food sensitivities cause reactions that are delayed, often by hours
or even days.
Common food sensitivities are: dairy, gluten, eggs, corn, soy and
peanuts. Reactions can vary from person to person depending on the food
being eaten, but common reactions include: acne, brain fog, eczema,
fatigue, joint pain, runny nose, headache or difficulty sleeping .

Gut imbalances and infections

Gut imbalances like yeast overgrowth (also referred to as Candida) and
small intestinal bacterial overgrowth (SIBO) are common, especially if you
have acne. You’ll assess which imbalance you may be dealing with in
Chapter 5 .
Gut infections are also a source of chronic inflammation. Stool testing
may be required to identify more insidious infections, caused by things like
parasites or worms.

Toxins
Your ability to get rid of toxins depends on your organs of elimination: your
gut, liver, kidneys and skin. When you’re exposed to toxins in everyday life
—through the environment, drugs, food, personal care products—this
increases what’s known as your “toxic burden”. You want your toxic burden
to be low so that your detoxification organs can manage the toxins properly.
If your toxic burden is too high, your systems can get overwhelmed, leading
to chronic inflammation, dysfunction and disease.
 The Bucket Analogy
Imagine your body as an empty bucket starting at the time you were
born. As you’re exposed to toxins in everyday life, drops of water go
into the bucket. If your bucket fills up too quickly, it will overflow,
causing health problems. Minimize the amount of water that goes
into your bucket .

Stress
While short periods of stress can be beneficial, chronic stress wreaks havoc
on your body. Stress hormones, like cortisol and adrenaline, are meant to be
used if there is an immediate threat to your physical safety. They give you
quick energy to escape imminent danger, but if they’re chronically elevated,
they cause cellular inflammation, insulin resistance, weight gain, decreased
secretory IgA in your gut (which protects your gut barrier) and weakened
immune function. Important skin healing nutrients, like vitamin C and zinc,
are also depleted by chronic stress.
Your body can’t tell the difference between real stress—like running
from a bear—and perceived stress—like running late for work. So just
thinking that you’re under stress has the same hormonal effect as running
away from a bear.

O X I D AT I V E S T R E S S

Like inflammation, oxidative stress underlies many chronic diseases,

including: heart disease, type 2 diabetes, autoimmune disorders and chronic
obstructive pulmonary disease( 25 - 29 ) . People with acne have higher levels
of oxidative stress markers compared to healthy controls( 30 , 31 ) .
What is oxidative stress? It refers to an imbalance between the amount
of free radicals in your body and the amount of antioxidants that are
available to neutralize them. Free radicals are generated as a normal
byproduct of metabolism in your cells. They’re missing an electron, so they
travel throughout your system to find cells that they can scavenge electrons
from. The cells that they steal electrons from are left damaged, and the
damaged cells then have to go find electrons to bring them back to stability.
If you don’t have enough antioxidants to regularly counteract free radical
damage, over time, your body won’t be able to repair itself.
Next you’ll look at the factors that increase oxidative stress: not enough
antioxidants, smoking, drugs, toxins and poor sleep.

Not enough antioxidants

Not getting enough antioxidants from your diet is a major contributor to
oxidative stress. If your diet is lacking in fresh fruits and vegetables, you’re
more likely to be deficient.

Smoking
Smoking releases free radicals and thousands of different chemicals into
your body. It also makes acne worse: nicotine increases sebum retention
and scaling within the follicles, which causes whiteheads and blackheads.

Drugs
Overuse of acetaminophen (Tylenol) depletes glutathione, which is a crucial
antioxidant. Other drugs generate high levels of oxidative stress as they’re
metabolized, like non-steroidal anti-inflammatory drugs (NSAIDs),
antipsychotics, antiretrovirals and certain cancer therapies.

Toxins
Exposure to environmental toxins is a major source of oxidative stress.
Things like pollution and mold exhaust antioxidant stores. Pesticides found
on conventional produce deplete cellular energy, making it difficult for cells
to fight free radicals. Heavy metals, such as those found in dental amalgam
fillings, interfere with the antioxidant glutathione.

Poor sleep
Your body repairs itself while you sleep. When you don’t sleep enough, it
inhibits skin healing and increases markers of oxidative stress( 32 ) .
 H O R MO N E I MB A L A N C E

Hormones are chemical messengers that travel to specific bodily tissues and
affect how they function. There are several hormones that can be associated
with acne, including: testosterone, estrogen, progesterone, cortisol and
insulin. How these hormones work together and their specific ratios relative
to one another can affect your skin. If one is off—too high, or too low—it
can throw the others off, too.
Rather than focus on what hormones are causing the problem, it’s
important to figure out why they’re out of balance in the first place.
So, first you’ll look at the why, and then I’ll briefly discuss two types of
hormone imbalances that are associated with acne.

Sugar and dairy

These foods and their hormonal impact were already covered in the
beginning of this chapter. The bottom line is that they both increase insulin
levels, which triggers a cascade that leads to breakouts .

Hormonal birth control pills

The pill negatively affects hormone, gut and skin health. This is not
routinely discussed with women when they’re first prescribed it. While this
could be an entire book on its own, the bottom line is that I do not
recommend the pill for acne or as a birth control method.
When you take the pill, it floods your body with synthetic hormones
that shut off the delicate communication between your brain and ovaries. It
doesn’t fix the problem of bad skin or painful periods…it only masks the
problem.
The pill causes nutrient deficiencies (like zinc deficiency) that make
acne worse. It also increases the likelihood that you’ll develop leaky gut or
Candida overgrowth and worsens gut inflammation. After you stop taking
the pill, it can cause a rebound in testosterone levels which can lead to bad
breakouts.
To learn more about the effects of the pill and transitioning off of it,
read Beyond the Pill by naturopathic doctor Jolene Brighten.
 Hormone disrupting toxins
These are also known as “endocrine disruptors.” They mimic real hormones
and prevent real hormones from doing their job. They’ve been associated
with many adverse health effects, including: impaired immune function,
diabetes, learning disabilities and obesity.
Examples of endocrine disruptors:

• Phthalates - found in fragrances and plastic food containers

• Pesticides - found on non-organic produce
• Triclosan - found in antibacterial soaps
• Perfluorochemicals - found in non-stick pans, microwave popcorn
bags and clothing
• Xenoestrogens - found in personal care products, pesticides, certain
plastics, BPA

Poor detoxification
When your detoxification organs aren’t working properly this means that
hormones that were meant to get eliminated get reabsorbed and recirculated
through your body. These are usually more potent and harmful forms of
these hormones.
For example, constipation (<1 bowel movement daily) is a sign of
impaired detoxification. If you’re not eliminating regularly through
pooping, your skin becomes one of the default organs to get rid of toxins,
which can make breakouts even worse.

HORMONE IMBALANCE 1: ESTROGEN DOMINANCE

This condition occurs when there is too much estrogen relative to
progesterone or just too much estrogen, period. When estrogen levels are
too high, it can have widespread effects in your body, including acne.
Besides breakouts, other signs of estrogen dominance are: weight gain
in the hips, waist and thighs, irregular or abnormal menstrual periods, breast
swelling or tenderness, fibrocystic breasts, PMS, mood swings, bloating and
fatigue.
 Causes of estrogen dominance

• Exposure to environmental toxins that mimic estrogen, such as

xenoestrogens
• Eating conventional meat and dairy products
• Taking hormonal birth control pills
• Drinking too much alcohol
• Excess body fat
• Gene mutations such as COMT and MTHFR
• Chronic stress (your body uses progesterone to make the stress
hormone cortisol, which causes low progesterone and estrogen
dominance)

HORMONE IMBALANCE 2: ANDROGEN EXCESS

Androgens are referred to as “male sex hormones”, but in reality both men
and women have them in their bodies. One condition associated with excess
androgens is polycystic ovarian syndrome, or PCOS.
PCOS is the most common hormone disorder in women of childbearing
age and is the leading cause of female infertility in the United States. While
the exact cause is unknown, several factors, including genetics, diet, stress
and environmental toxins, may be involved.
A majority of women with PCOS have insulin resistance. This makes
the ovaries secrete too much testosterone, an androgen hormone, and can
also inhibit the production of sex hormone binding globulin (SHBG), which
acts as a mop for hormones like testosterone. Without enough SHBG,
testosterone levels increase, causing acne and other symptoms associated
with high testosterone.
Signs and symptoms of PCOS

• Infrequent, irregular or prolonged menstrual cycle

• Signs of excess androgens: excess facial or body hair (hirsutism),
male-pattern baldness, acne
 • Polycystic ovaries seen on ultrasound

S U MMA RY

The root causes of acne are modifiable with diet, supplements and lifestyle
interventions.

Key takeaways

• Acne is a symptom of an underlying imbalance in your gut, immune

system, hormone system or mind-body connection
• The root causes of acne are inflammation, oxidative stress and
hormone imbalance
 CHAPTER 3
THE CLEAR SKIN PROTOCOL

The Clear Skin Protocol is an intensive 4-week program to reset your skin.
It takes about this amount of time for your skin to undergo a full
renewal cycle, so following the protocol for the entire duration is key. For
severe cases of acne, consider continuing the protocol for longer (8 weeks).
The protocol is based on five interventions:

• Gut Repair
• Therapeutic Diet
• Supplements
• Topical Treatments
• Lifestyle Hacks
For the fastest results, implement all of the interventions at once .
Here’s how it works:

• For gut repair, you’ll assess what gut imbalance you have. This dictates
which of the three food and supplement plans you’ll follow.
• For therapeutic diet, you’ll follow a specific food plan to heal your gut.
• For supplements, you’ll follow a supplement plan to support digestion,
correct any nutrient deficiencies and treat your gut imbalance.
 • For topical treatments, you’ll simplify your skincare routine and use
natural skincare therapies to repair your skin from the outside.
• For lifestyle hacks, you’ll learn how to make informed choices that
support your skin and overall health.

This may feel overwhelming (and I know how you feel).

When I was 22, I decided to try the ketogenic diet. I had a tight budget
and zero meal planning or cooking experience. I walked into the grocery
store with a list of foods to shop for and I had to read nutrition labels for the
first time in my life. I quickly realized that half of the items I was used to
buying were not allowed. It took me two hours to finish shopping, but it
was much faster after that first trip.
I also had to learn how to cook. Until then, my go-to recipe was nachos.
I cooked some really bad meals (to this day I can’t stand meatloaf), but over
time I found recipes that I could cook, mostly simple dishes like scrambled
eggs, stews and soups.
My point is: I’ve been there, and I know how much work goes into
something like this.
Don’t beat yourself up if you don’t follow things 100%—mistakes are
okay! It’s not the end of the world if you don’t buy organic, can’t afford all
of the supplements or pull an all-nighter.
Instead, focus on the changes that you can make, like eating more real
foods, drinking more water, choosing skincare products with clean
ingredients and practicing meditation every day to manage stress.
Whatever the case, doing something is better than doing nothing. Do
what works best for your budget, time and lifestyle. If you can’t do all of
the interventions at once, start by doing one. Then, add the rest in as you’re
able.
Now that you’ve gotten an overview of the protocol, it’s important to
make sure that you’re prepared beforehand. In the next chapter, you’ll learn
how to set yourself up for success.

S U MMA RY

The Clear Skin Protocol is an intensive 4-week program to reset your skin.
It involves major changes to your diet and lifestyle.
 Key takeaways

• The five interventions of the protocol are gut repair, therapeutic diet,
supplements, topical treatments and lifestyle hacks
• Choose to do one, some, or all of the interventions depending on what
works best for your budget, time and lifestyle—the more you do, the
faster your results
 CHAPTER 4
BEFORE YOU
GET STARTED

“By failing to prepare, you are preparing to fail.”

BENJAMIN FRANKLIN

Give yourself at least a week or two to prepare before starting the protocol.
Figure out as many details beforehand as you can.

C H O O S E A S TA RT D AT E

Start the protocol during a time that you won’t be doing anything out of the
ordinary, like traveling, preparing for finals or finishing a major project at
work. Mark the day on your calendar so that you have time to mentally
prepare.

PRINT OUT YOUR FOOD PLAN

Printable versions of the food plans are available on my website,

renellestayton.com . Tape them to your fridge for easy reference.

L E A R N H O W TO R E A D N U T R I T I O N L A B E L S
First, look at the ingredients on the bottom. The first ingredients listed are
what there is the greatest amount of, followed in descending order by those
present in smaller amounts. For example, if you’re eating a protein bar and
the first ingredient is almond butter, then it’s mostly made out of almond
butter. The ingredient list is the most important part because it tells you
exactly what the food is made out of—it will be your first tip-off if you
should include or avoid something. You will see if there are healthy
ingredients, unhealthy ingredients, or any hidden sources of foods not
allowed on your food plan (such as sugar, dairy, gluten) .
Next, look at the serving size at the top. Serving size is key! It tells you
how much of the food constitutes one serving. For example, it might say
“per 10 crackers” or “per 2 tablespoons.”
Last, look at the nutrients in the middle. You’ll see how much protein,
fat, carbohydrates, fiber, vitamins and minerals are in one serving. Also
included is the amount of sugar and added sugar, which is exactly what it
sounds like: sugar that’s been added.
 KITCHEN GEAR

I recommend having a high-speed blender. A pressure cooker is nice to

have but not mandatory.

ME A L P R E P

Choose one day per week to be your meal prep day. Sunday is a good day to
do this. Use the meal plans and recipes provided, or look up recipes on your
own. Make big enough batches of the meal prep items to last the entire
week, such as:

• Gluten-free grains - oatmeal, rice, *quinoa

• Roasted vegetables - broccoli, *butternut squash, *sweet potatoes
• Salad dressings - *mustard vinaigrette
• Sauces - *artichoke dip, *pesto
• *Bone broth
• *Mediterranean chicken sausage
• *Sweet potato latkes
*Recipe included

K E E P I T S I MP L E

You don’t need to make new recipes every day. Choose three to four dinner
recipes and that will give you enough leftovers to last the week.

Easy meals

• Breakfast - protein shake

• Lunch - leftovers from dinner on top of a big salad
 • Snack - nuts
• Dinner - one-pot meal like stew or leftovers

Simple Snacks

• Nuts
• Unsweetened coconut yogurt with berries
• Rolled up turkey slices dipped in mustard
• Cinnamon rice cakes with almond butter
• Carrots and hummus
• Hard-boiled eggs with salt and peppe r

I D E N T I F Y Y O U R E AT I N G T R I G G E R S

Do you tend to binge late at night? Or is it during the afternoon slump at

work?
Figure out what situations make it the hardest for you to make healthy
choices. Make an action plan for what you’ll do during those times. If you
know that you crave sweets around 3pm, eat a snack at 2pm.

O R D E R S U P P L E ME N T S

If you’re ordering supplements, have them shipped to you before you start
the protocol. If you’re buying them in person, see if your local grocery store
or health food store stocks what you need.

PAT C H T E S T N E W S K I N C A R E P R O D U C T S

Review the list of topical treatments you’ll use during the protocol (see
Chapter 8 ). Patch test anything new before using it on your entire face,
such as a new cleanser, rosehip seed oil, honey or niacinamide, to name a
few. I recommend doing this at least one week before starting the protocol.

• Apply the new product to a small area on either your cheek or chin
(areas that are most prone to breakouts because there’s a higher
concentration of oil-producing glands).
• Continue to apply it as often as you would during the protocol in the
same area to see how your skin reacts. Breakouts from new products
will usually occur within this time period. Immediately stop using the
product if it causes any type of reaction, breakouts or otherwise.
• If your skin doesn’t react after one week, then it’s okay to use it on
your entire face.

WH AT TO E X P E C T

• Week 1 your motivation is highest. This works in your favor because

the learning curve is the steepest. You’re learning how to grocery shop
for a food plan, meal plan, and cook new recipes (maybe for the first
time ever!). You’re also adding in supplements and changing up your
normal skincare routine. While these changes may be fun for some, for
others it can feel like an uphill battle. You’ve got this!
• Week 2 can be tough, especially if you are experiencing brain fog,
headache, irritability, gas, bloating, body aches or fatigue. This can
happen when your body detoxifies, especially as Candida or SIBO die-
off. The dying yeast and bacteria can produce toxins at a rate too fast
for your body to process and eliminate. While mildly unpleasant, these
symptoms are a good sign because it means that the unwanted yeast and
bacteria are getting eradicated. However, not everyone will experience
this. You may feel great!
• Week 3 you’ll have settled into a familiar routine and the protocol is
starting to feel like second nature. You may notice that you don’t have
any new breakouts and that old breakouts are healing faster.
 • Week 4 your skin is clearer than it has ever been before! An added
bonus is that your body also feels better than ever.
• Week 5 you’ll start to reintroduce the eliminated foods. This is where
the real detective work comes into play. You’ll learn what foods work
for your skin and body (and what doesn’t) so you can personalize your
diet that you’ll follow after the protocol to maintain clear skin.

Reduce Detox Symptoms

Take Epsom salt baths, move regularly, sleep at least eight hours
every night and supplement with activated charcoal (1000 mg daily
for detox purposes). Take activated charcoal at least two hours away
from medications and other supplements, as it can interfere with
their effectiveness. It can turn your poop black (so don’t be alarmed)
and can be constipating, so drink lots of water.

TRACK YOUR PROGRESS

Take “before” and “after” pictures. Include all areas on your face and body
that have acne. Make sure to take the pictures in the same place with the
same lighting so that you have an accurate comparison. If you want to,
share them with me on my website. I love seeing your progress pictures!

S U MMA RY

Preparation will set you up for success. Changing the way that you eat is
often the biggest challenge, so familiarize yourself with your food plan
ahead of time.

Key takeaways

• Learn how to read nutrition labels

• Review the list of topical treatments you’ll use during the protocol (see
Chapter 8 ) and patch test anything new before using it on your entire
face
• Track progress with “before” and “after” pictures
 CHAPTER 5
GUT REPAIR

“All disease begins in the gut.”

H I P P O C R AT E S

The first step to healing your skin is healing your gut.

Functional medicine uses the 5R framework to do this.

5R Framework for Gut Healing

• Remove things that negatively impact your gut environment, like
food sensitivities, bacterial overgrowth or yeast
• Replace digestive secretions with digestive enzymes and betaine
HCL
• Reinoculate your gut with beneficial bacteria, using probiotics and
fermented foods
• Repair the gut barrier with things like L-glutamine, bone broth
• Rebalance other aspects of your life to improve gut health, such as
managing stres s

These are guiding principles that have already been incorporated into the
Clear Skin Protocol so you don’t need to remember all of this information
—it’s just to give you a better understanding of the “why” behind the
interventions.
 G U T I S S U E S A S S O C I AT E D WI T H A C N E

• Leaky gut
• Candida overgrowth
• Small intestinal bacterial overgrowth (SIBO)

Leaky Gut
You’ll follow the leaky gut treatment plan unless you identify that you’re
dealing with Candida or SIBO, which can complicate leaky gut. If this is
the case, follow their treatment plans instead. If you’re unsure of what to
do, follow the leaky gut plan.
While there are lab tests that help identify gut issues, like
comprehensive stool testing, these tests are expensive and often require a
healthcare professional who can order the testing and interpret your results.
An elimination diet, which is the leaky gut food plan, is absolutely free and
will give you even more detailed and accurate advice about your diet, skin
and overall health.
The elimination diet allows you to identify what works best for your
biochemistry. By removing foods that are the most common food
sensitivities, you give your gut a chance to repair itself. You add these foods
back in later to see if they cause any type of reaction, so you can
personalize your diet to keep your skin clear for the long-term.
For example, when I did the elimination diet, I learned that I was
sensitive to dairy and eggs. I tried adding them back again after waiting
several weeks, but they still made me break out and gave me brain fog. I
still don’t include them in my diet.

Lab Tests for Leaky Gut

• Comprehensive stool testing. This is the laboratory gold standard for
identifying gut imbalances and infections. Unlike stool tests ordered
in the conventional setting, it looks at different biomarkers in your
stool to determine the amounts of commensal bacteria present, if
there is an imbalance between the good and bad microbes in your
 gut (also called dysbiosis), how well you digest and absorb food, and
if there is inflammation present. This test must be ordered and
interpreted by a qualified healthcare provider. I recommend the
Comprehensive Stool Analysis by Doctor’s Data or GI-MAP by
Diagnostic Solutions.
• Lactulose-mannitol testing. This urine test measures the ability of
non-metabolized sugar molecules to permeate the gut barrier.
• Blood test for zonulin and lipopolysaccharides (LPS). Both will be
elevated if leaky gut is present. Elevated zonulin causes the tight
junctions in between your gut barrier cells to break apart, causing
leaky gut. LPS is released by gut bacteria and will be detectable in
the bloodstream if there is a breech in the gut barrier.
• IgG food sensitivity testing. This test helps identify which foods
you’re sensitive to by testing your blood. Many sensitivities to
different foods can indicate that leaky gut is an issue. You can order
this test for yourself online, such as the Food Sensitivity Test by
EverlyWell.

L E A K Y G U T T R E AT M E N T P L A N

• Follow the Leaky Gut Food Plan outlined in Chapter 6.1 .

• Follow the Leaky Gut Supplement Plan outlined in Chapter 7 .
• Don’t take antibiotics, birth control pills or NSAIDs unless medically
necessary. These drugs can harm your gut. Antibiotics disrupt your
microbiome and increase your risk of developing Candida and SIBO.
Birth control pills can contain estrogen which doubles the risk of
developing Candida overgrowth. Even at low doses, NSAIDs like
ibuprofen can cause bleeding and ulcers.
• Don’t eat too many raw vegetables. Raw vegetables are difficult for an
inflamed leaky gut to digest. They can cause bloating, gas and
abdominal discomfort. Try to cook vegetables beforehand so that your
gut has an easier time breaking them down.
 • Drink bone broth every day. Bone broth is rich in collagen, gelatin and
fat-soluble vitamins that restore your gut barrier.
• Try intermittent fasting. It gives your gut a break from digesting, which
speeds recovery of the gut barrier. Start by fasting for 12 hours and
eating within the remaining 12 hour window. For example, eat from
7am-7pm and fast from 7pm-7am. You can drink water during the
fasting period.
• Create space for quiet reflection and rest. Unmanaged stress derails any
gut-healing protocol and increases the likelihood of developing leaky
gut. Set aside time every day to meditate, practice yoga, take an Epsom
salt bath or play music—whatever works best for you.

S P E C I A L C O N S I D E R AT I O N S :
CANDIDA AND SIBO

Candida
Candida is a type of yeast that is present in your microbiome in small
amounts. Normally, it stays in balance with the other microbes in your gut,
like bacteria, and helps your body break down food and absorb nutrients.
The problem is when there is too much Candida. It can overpower the
good bacteria in your gut, leading to leaky gut and other problems. Causes
of Candida overgrowth include: eating a high sugar and processed diet, use
of medications like antibiotics, birth control pills or steroids, and stress.
First, consider if any of the following apply to your medical history:

• Use of antibiotics for acne for one month or longer

• Use of broad-spectrum antibiotics for respiratory or urinary tract
infections (for two months or longer or four courses in one year)
• Use of birth control pills for more than six months
• Use of corticosteroids (like prednisone or decadron) for more than two
weeks
 • Chronic vaginal yeast infections or vaginal itching
• Chronic fungal infections (like athlete’s foot, ringworm or nail fungal
infections)

Next, evaluate if you are experiencing symptoms related to Candida.

Unfortunately many of the major symptoms are nonspecific and overlap
with a number of other conditions that aren’t Candida. To help you weed
out if Candida is the problem, determine if you experience these symptoms
on a regular basis and if your medical history puts you at risk. If yes to
both, there is a good chance that Candida is the culprit.

SYMPTOMS OF CANDIDA

• Strong cravings for sugar, refined carbohydrates, alcohol

• Brain fog, trouble concentrating or focusing, poor memory
• Fatigue
• Depression and/or anxiety
• Dizziness or light-headedness
• Sinus pressure or congestion
• Frequent sore throat
• Muscle pain or weakness
• Vaginal itching or burning
• Low libido

Symptoms are provoked or worsened if you are exposed to perfumes or

chemical odors, or if you are in a damp or moldy environment.

Lab Tests for Candida

 • Comprehensive stool testing. This is the most accurate way to
diagnose Candida.
• Blood test for Candida antibodies (IgA, IgG, IgM).
• Complete blood count. Certain findings, like low lymphocytes and
high neutrophils, can indicate Candida .

If you determine Candida is the problem, you’ll follow the Candida

treatment plan below. The goal of treatment is 1) to get rid of the
overgrowth by following an anti-Candida diet and taking natural antifungals
and 2) restoring balance to the microbiome.

C A N D I D A T R E AT M E N T P L A N

• Follow the Candida Food Plan outlined in Chapter 6.2 .

• Follow the Candida Supplement Plan outlined in Chapter 7 .
• Don’t take antibiotics, birth control pills or NSAIDs unless medically
necessary. Antibiotics disrupt your microbiome and increase your risk
of developing Candida. Birth control pills can contain estrogen which
doubles your risk of developing Candida.
• Get rid of the Candida overgrowth. Caprylic acid is a natural antifungal
used to get rid of Candida. It is a medium-chain fatty acid found in
coconut and palm oils that destroys yeast cell walls.
• Prevent recurrence. Recurrence is common, so continuing to limit
sugar, refined carbohydrates and certain kinds of alcohol (like wine)
after the protocol may be in order. For severe or recurrent cases of
Candida that are not responsive to natural antifungals and the anti-
Candida diet, you may need to consider prescription antifungals.
• Create space for quiet reflection and rest. Finding a way to manage
stress is essential for gut, skin and hormonal health. Do what works
best for you.
 Small intestinal bacterial overgrowth
Small intestinal bacterial overgrowth (SIBO) is a common gut imbalance
that occurs when bacteria overgrow and cause problems in your small
intestine. These bacteria have usually migrated up from the large intestine.
The bacteria release endotoxins that cause your gut to become leaky and
inflamed. This impairs nutrient absorption and makes foods that are
normally considered healthy (like garlic, broccoli and avocados)
problematic. The bacteria ferment sugar and starches in these foods, which
produces hydrogen and methane gas. This is what causes the trademark
symptoms of SIBO: gas and bloating.
Causes of SIBO include low stomach acid, decreased bile flow and a
deficiency in the migrating motor complex (MMC) in your gut. The MMC
is what moves food and other waste products from your small intestine to
your large intestine between meals. MMC stagnation creates the perfect
environment for bacterial overgrowth.
Consider if any of the following apply to your medical history:

• History of irritable bowel syndrome (IBS)

• History of a gastrointestinal infection like traveler’s diarrhea, food
poisoning or the stomach flu (viral gastroenteritis)

Next, evaluate if you have any symptoms of SIBO .

SYMPTOMS OF SIBO

• Frequent gas and bloating, especially after eating sugar and starches
(including grains, bread, pasta, desserts, sugar alcohols like xylitol or
sorbitol, fiber supplements)
• Chronic constipation and/or diarrhea
• Digestive symptoms improve when you take antibiotics
• Blood work has shown chronically low levels of B12, iron or ferritin
 Lab Tests for SIBO
• Lactulose breath test. This test measures whether hydrogen or
methane gas is produced by SIBO as they ferment sugar and
starches. You fast beforehand and then breathe into a test tube to
determine your baseline levels. Then, you drink a sugar solution
which feeds the SIBO. You repeat breath samples over a period of
several hours to see if the levels of hydrogen or methane gas
increase.
• Comprehensive stool test. Elevated levels of good bacteria can
sometimes indicate SIBO.

If your medical history and symptoms indicate that SIBO is the problem,
you’ll follow the SIBO treatment plan below. The goals of treatment are 1)
to get rid of the bacterial overgrowth by following a low-FODMAP diet and
taking herbal antibiotics, 2) healing the gut barrier, and 3) restoring normal
function of the MMC .

S I B O T R E AT M E N T P L A N

• Follow the SIBO Food Plan outlined in Chapter 6.3 .

• Follow the SIBO Supplement Plan outlined in Chapter 7 . With SIBO,
it’s especially important to test yourself for low stomach acid using the
baking soda test or the betaine HCL test (outlined in Chapter 7 ), since
low stomach acid is an underlying cause of SIBO.
• Don’t take antibiotics, acid-blockers, birth control pills or NSAIDs
unless medically necessary. However, for recurrent or severe cases of
SIBO that are not responsive to a low-FODMAP diet and herbal
antibiotics, prescription antibiotics may be indicated. Acid blockers
increase your risk of developing SIBO because stomach acid prevents
bacterial overgrowth in your small intestine.
 • Get rid of bad bacteria. Herbal antibiotic blends containing things like
berberine, oregano oil and wormwood help “weed out” the bacterial
overgrowth. They are a gentler and natural alternative to antibiotics.
You’ll learn about how to take these in Chapter 7 . When compared to
the antibiotic rifaximin, herbal antibiotic therapy has been found to be
as effective at treating SIBO( 1 ) . For severe or recurrent cases of SIBO,
you may have to consider antibiotics. Rifaximin and/or neomycin are
the primary antibiotics prescribed to treat SIBO, depending on the type
of SIBO you have (hydrogen vs. methane predominant). Unlike most
antibiotics, rifaximin is non-absorbed and narrow-spectrum, so it won’t
cause as much harm to your gut as a broad-spectrum antibiotic would.
• Restore normal function of the migrating motor complex (MMC). To
support MMC function, practice mindful eating and careful chewing,
along with exercises that stimulate the vagus nerve, like singing and
gargling( 2 , 3 ) . The MMC only works when you’re in a fasted state, so
space meals at least 4-5 hours apart and fast for 12 hours overnight.
Promotility agents (also known as prokinetics) can be used after
treatment with herbal or prescription antibiotics to prevent recurrence
of SIBO by stimulating the cleansing waves of the MMC. Natural
prokinetics include ginger, Swedish bitters, bitter greens and fennel
seeds.
• Create space for quiet reflection and rest. Finding a way to manage
stress is essential for gut, skin and hormonal health. Do what works
best for you.

S U P P O RT PAT H WAY S O F E L I MI N AT I O N

Regular poops
Pooping every day is an important part of maintaining gut health. You
should poop 1-2 times daily. If you poop less often, this allows waste
products (like excess hormones and toxins) to get reabsorbed in your gut,
which contributes to acne.
To improve pooping regularity, eat more fiber-containing foods, drink
enough water and exercise regularly.
 W H AT I S F I B E R ?

Fiber is a type of carbohydrate found in most plant foods. Many people are
deficient in fiber, getting only about 15 grams daily. Aim for 30-50 grams
daily, working your way up slowly to this amount.
For leaky gut, focus on eating more soluble fiber foods rather than
insoluble fiber foods, which can be difficult for a leaky gut to digest.
For SIBO, you may be limiting certain fiber-containing foods as you
follow the low-FODMAP diet. Focus on including fiber-containing foods
that you can have, and avoid fiber supplements that contain inulin or
fructooligosaccharides (FOS)/galactooligosaccharides (GOS).

Constipation
For constipation, take 200mg of magnesium citrate once before bed.
Increase the dose slowly until you have a soft stool, up to 600mg
max. If you take too much, you can get diarrhea, so back off the dose
if this happens. Most people are deficient in magnesium as it is, even
if you eat lots of magnesium-rich foods. If you’ve tried different
things for constipation without success, consider having your thyroid
levels checked .

Drink more water

To calculate your daily water requirement, divide your weight (in pounds)
in half and drink that many ounces of water per day. For example, a 160 lb
person should drink 80 oz of water daily, or 10 cups (8 oz = 1 cup).
Next time you go pee, look at the color of your urine to see if you’re
hydrated enough. Urine should be clear to light yellow; dark colored urine
indicates that you need to drink more water.
If you can, invest in a water filter that you can afford. There are less
expensive options, like a charcoal filter, and more expensive options, like a
reverse osmosis filter. Look for filtration systems that are National Science
Foundation (NSF) certified, whose standards establish minimum
requirements for contaminant filtration. I use an NSF-certified countertop
filter by ZeroWater.
 What About Tap and Bottled Water?
Tap water can contain pesticides, prescription drugs and heavy
metals that cause hormone imbalance and toxin overload. These
contaminants often have no legal limits and their long-term health
effects are not known. You can refer to the Environmental Working
Group (EWG) Tap Water Database (ewg.org/tapwater ) to see what’s
in your city’s tap water.
Bottled water can contain bisphenol A (BPA), which mimics
estrogen. In fact, BPA was used as a synthetic form of estrogen in
the 1930s. BPA is also found in plastic food containers, canned
goods and receipt paper. Use glass or stainless steel water bottles and
food containers instead of plastic and avoid reheating or storing food
in plastic.

S U MMA RY

Follow the leaky gut food and supplement plan unless you determine that
Candida or SIBO are an issue. If that is the case, follow those plans instead.
Regular poops and adequate hydration are essential for maintaining gut
health.

Key takeaways
 CHAPTER 6
THERAPEUTIC DIET

“Your fork, the most powerful tool to transform your health and
change the world.”
MARK HYMAN, MD

E AT R E A L , WH O L E F O O D S

These are foods that come in their natural, unprocessed form. Think of
things like vegetables, fruits, meat, eggs, nuts and seeds. They don’t come
in a package with a list of ingredients that you don’t recognize or can’t
pronounce.

B U I L D Y O U R C L E A R S K I N P L AT E
Fill half your plate with non-starchy vegetables, one quarter with protein,
one quarter with a gluten-free grain (or starchy vegetable) and add one
serving of fat.

Use your hand as a tool for estimating portion sizes.

Cooking Oils and Fats

 Look for oils that are packaged in dark glass bottles with a tight seal.
Keep oils stored in the dark, away from the stove and other hot
areas.
For high heat, use avocado oil, coconut oil or ghee. These have a
higher smoke point (also known as the burning point) compared to
other oils and fats. For very low or no heat, use extra-virgin olive oil.
It has a lower smoke point and shouldn’t be used in high heat. Avoid
trans fats and highly processed oils like canola, safflower, sunflower
and soybean. If you do choose to use them, make sure they are
certified organic and non-GMO.

CHOOSE THERAPEUTIC FOODS FOR ACNE

It’s important to consider the quality of the foods that you eat. All food
belongs to one or more of the following macronutrient groups: protein, fats
and carbohydrates. Sources of protein are meat, poultry, fish, legumes and
eggs. Sources of fat are avocado, oils, nuts and seeds. Sources of
carbohydrates are grains, fruits, vegetables and legumes.
In addition to macronutrients, food also contains micronutrients, which
are vitamins and minerals. These play an important role in maintaining your
bodily functions, especially as it relates to clear skin. Micronutrients
decrease inflammation and oxidative stress, promote hormonal balance and
aid in skin repair. I encourage you to include micronutrient-rich, therapeutic
foods for acne in your diet as often as possible.

Therapeutic foods for acne

• Liver and other organ meats

• SMASH fish (salmon, mackerel, anchovies, sardines, herring)
• Bone broth
• Different colored fruits and vegetables
• Turmeric
• Green tea
 Vegetarian or Vegan?
Focus on including the therapeutic foods that aren’t animal products
and make modifications to the food plans and recipes as you see fit.
Incorporate more protein and fats (lentils, nuts, seeds, avocados,
extra virgin olive oil) and be mindful of the glycemic load of your
diet, limiting gluten-free whole grains and starchy beans to keep
blood sugar levels balanced.

About the therapeutic foods

L I V E R A N D O T H E R O R G A N M E AT S
Organ meats contain anywhere from 10 to 100 times more nutrients than
muscle meat. Liver is one of the most nutrient-dense foods on the planet.
It’s packed with skin-healing nutrients, like zinc and vitamin A, which help
the skin turnover and prevent acne from developing. People with acne have
lower levels of these nutrients in their blood and skin( 1 - 4 ) . I recommend
eating liver at least once or twice per week.
The taste can be an acquired one, so try sautéing it in a little bit of ghee
with onions and garlic (or green onions if low-FODMAP) and dip it in a
stone-ground mustard. You can also add small pieces of liver to ground beef
in pasta sauces, or blend it into a pâté .
Buying meat and organ meats from grass-fed animals is better for your
health, the environment and the animals. Compared to industrially-raised
“feedlot” animals who are confined indoors and fed a diet of genetically
modified corn and soy, grass-fed animals are raised outdoors grazing on
grass in open pastures for food. Grass-fed meat has a better fatty acid
profile, more precursors for vitamins and more antioxidants compared to
feedlot meat( 5 ) .
Choose grass-fed, sustainably raised meat and organ meats, eating them
in moderation.

SMASH FISH
SMASH stands for salmon, mackerel, anchovies, sardines and herring.
These fish are highest in omega-3s, which are anti-inflammatory and
promote clear skin. Most people do not get enough omega-3s in their diet.
Choose wild-caught or sustainably raised farmed fish. Pass on “feedlot”
fish which can contain high amounts of polychlorinated biphenyl (PCB), a
harmful compound.
Fish that are high in mercury should be avoided, including: tilefish, king
mackerel, grouper, marlin, swordfish and tuna.
For information on how to buy environmentally friendly seafood, visit
the Monterey Bay Aquarium Seafood Watch site (seafoodwatch.org ).

BONE BROTH

Bone broth contains minerals, amino acids and gelatin which are nourishing
for an inflamed gut. It is made by simmering soup bones in water with
vegetables and spices. Over time, the stock becomes infused with nutrients
from the marrow, connective tissue and bones .
If you can, drink bone broth every day during the protocol. You can
make your own broth at home or buy it from the grocery store. I’ve
included my bone broth recipe in the recipe section.

D I F F E R E N T C O L O R E D F R U I T S A N D V E G E TA B L E S
Fresh fruits and vegetables contain phytonutrients that help heal acne.
Eating a variety of colors (“eating the rainbow”) and choosing deeply
pigmented produce ensures that you get the widest range of phytonutrients
in your diet and the most health benefits.

• For acne, eat more dark purple, dark green, red and yellow foods
• For gut health, eat more red, white and brown foods

Eat the Rainbow

• Purple: beets, berries, figs, plums
• Green: artichokes, avocados, broccoli, cucumbers, dark leafy
greens, limes, zucchinis
 • Red: apples, cherries, pomegranate seeds, raspberries, strawberries
• Yellow: bananas, lemons, pineapples, squashes
• White: beans, cauliflower, coconut, garlic, mushrooms, onions
• Brown: ginger root, nuts, pears, seeds, tahini, gluten-free whole
grain s

When you can, buy organic. Organic means that the produce is grown
without the use of genetically modified seeds, synthetic chemicals (like
pesticides) or growth regulators. Studies have shown that people who eat
organic, compared to conventional, have 6-9 times less pesticide
metabolites in their urine( 6 - 8 ) .
Glyphosate is one pesticide that you should avoid at all costs. It’s the
active ingredient in the weed-killing product, Roundup, which is routinely
sprayed on conventional crops like corn, soy and wheat. High levels of
glyphosate have been correlated with birth defects, cancer and fertility
problems( 9 - 12 ) .
Use the Environmental Working Group (EWG) Clean Fifteen and Dirty
Dozen list to help you decide what produce is okay to buy conventionally
grown and what you should buy organic. This list is updated every year.
—EWG SHOPPER’S GUIDE—

CLEAN FIFTEEN
(lowest in pesticides, okay to buy conventionally grown)

1. Avocados 9. Cauliflower
2. Sweet corn 10. Cantaloupe
3. Pineapples 11. Broccoli
4. Onions 12. Mushrooms
5. Papaya 13. Cabbage
6. Sweet peas (frozen) 14. Honeydew melon
7. Eggplant 15. Kiwi
8. Asparagus
 D I RT Y D O Z E N
(highest in pesticides, buy organic)

1. Strawberries 7. Peaches
2. Spinach 8. Cherries
3. Kale 9. Pears
4. Nectarines 10. Tomatoes
5. Apples 11. Celery
6. Grapes 12. Potatoes

Money-saving tips for buying organic

• Buy pantry staples in bulk. These include gluten-free whole grains,
extra-virgin olive oil, coconut oil, frozen berries, protein powder and
bone broth.
• Stock up during sales and freeze whatever you don’t use.
• Get frozen instead of fresh produce. Frozen produce retains its nutrient
value because it’s frozen at peak ripeness.

TURMERIC

Turmeric has been used medicinally and as a culinary spice in Asia and
parts of the Middle East for nearly 4,000 years. Traditional Chinese and
Ayurvedic medicines have used it as an anti-inflammatory for skin and joint
disorders, as well as an analgesic and digestive aid.
Curcuminoids, a bioactive component of turmeric, inhibit the nuclear
factor kappa B (NF-kB) pathway, which is responsible for the inflammatory
response( 13 ) . Add turmeric to your cooking as much as possible to get the
anti-inflammatory benefits. You can try the golden milk in the recipe
section.

GREEN TEA
Green tea is rich in polyphenols that have anti-inflammatory, antioxidant
and antimicrobial effects on the skin( 14 - 16 ) . The most abundant of these
polyphenols is epigallocatechin gallate (EGCG). Studies have found that
EGCG inhibits growth of bacteria involved in acne, decreases sebum
production and reduces inflammation( 17 , 18 ) .
Matcha is a type of green tea that contains 100 times more EGCG than
regular green tea( 19 ) . Add 1 tsp of matcha powder to a cup of hot (but not
boiling) water and blend with a handheld frother or bamboo whisk. For a
creamier version of this drink, see the matcha latte in the recipe section.

HONORABLE MENTIONS

Eggs and fermented foods are also important for skin and gut health.
However, the leaky gut plan eliminates eggs and the Candida plan
eliminates most fermented foods. If your plan allows them, include them in
your diet.

EGGS
Eggs are one of the best sources of protein. Yolks contain important skin-
healing nutrients, like omega-3s, fat-soluble vitamins, minerals and
antioxidants, so make sure to eat them! Keep the yolks runny to retain the
most nutrients. I recommend using eggs that are labeled pasture-raised and
certified humane, which is different from cage-free and free-range.
Pasture-raised, certified humane indicates that the chickens were free to
roam and feed outside on open fields (they’re allocated 108 square feet per
bird). Pastured eggs contain double the amount of omega-3s and higher
amounts of vitamins A and E (both important for skin health) compared to
conventional eggs( 20 ) .
Cage-free only means that the chickens were not living in a cage, it
doesn’t specify how much space they actually have or if they can go
outside.
Free-range means that chickens were given access to outdoors (which
may just be a cemented area) but it doesn’t guarantee that the chicken ever
stepped outside.

FERMENTED FOODS

Fermented foods are a staple in traditional diets around the world. They’re
filled with beneficial bacteria that nourish your gut microbiome. Examples
of fermented foods include: sauerkraut, kimchi, miso, pickles, yogurt and
kefir.
If allowed on your food plan, incorporate fermented foods into your
meals every day. This can be as simple as adding a spoonful of sauerkraut
to any meal or having a bowl of coconut yogurt as a snack.

E L I MI N AT E P R O B L E MAT I C F O O D S

Now that you know what foods to include, let’s talk about what foods to
avoid.
Dairy, sugar, gluten and alcohol are problematic for your gut and skin,
so you won’t find them in any of the food plans. Depending on what food
plan you’re following, you’ll also be eliminating other foods for the four
weeks.

Why no dairy, sugar, gluten and alcohol?

As you already learned in Chapter 2 , these things make acne worse. Let’s
briefly review why you’ll avoid them during the protocol.

D A I RY
Dairy contains too many hormones, inflammatory proteins (casein and
whey) and growth factors that worsen acne. It also raises insulin levels as
much as high-sugar foods do, which triggers a hormonal cascade that
causes acne.
The only exception to the no-dairy rule is ghee. Ghee is clarified butter
that’s had the water and milk solids removed from it. It doesn’t have the
inflammatory casein and whey proteins that normal butter does, so ghee is
generally well tolerated. It does depend on the person, so see if it works for
you. You can make your own ghee at home or buy it at the grocery store.
Use grass-fed butter if you make your own.

SUGAR

Eating too much sugar increases blood sugar and insulin levels too much,
which causes acne.
 During the protocol you’re going to avoid artificial and natural sugars.
There are the obvious forms of sugar, like cookies, cake and candy, and less
obvious forms, like white bread, fruit juice and commercial salad dressings.
Remember to read ingredient labels to see the total sugar amount and added
sugar amount. A general rule of thumb is: if it tastes sweet, avoid it. Use
your common sense here .
Other words for “sugar”:
• Agave
• Brown sugar
• Cane sugar, dehydrated cane juice
• Corn syrup, high fructose corn syrup
• Date sugar
• Fruit juice, fruit juice concentrate
• Honey
• Malt
• Molasses
• Things that end in “-ose”, like dextrose, fructose, glucose, maltose,
sucrose
• Syrup
• Turbinado

Refined Flour
Refined flour (like white flour) acts like sugar inside of the body. It’s
stripped of most of the bran and germ which contains nutrients and
fiber. Fiber is important because it slows down the release of sugar
into the bloodstream. It’s best to avoid anything labeled “refined”,
which means that the product has undergone this stripping process.
Choose whole grain flours instead .
Stevia is the only sweetener allowed during the protocol. It doesn’t spike
blood sugar and is minimally absorbed. It comes in liquid, powdered or
whole leaf form. Use liquid stevia for beverages and powdered stevia for
baking. Whole leaf is harder to find but can be ordered online. Some stevia
brands contain fillers like erythritol, which is problematic for people with
SIBO, so read ingredient labels.
A little goes a long way, so use stevia in moderation. Use up to 10 drops
of liquid stevia or 1 packet of powdered stevia per day (equivalent to about
2 tsp of sugar).

How to Beat Sugar Cravings

• Eat more sour foods like lemons and limes
• Eat more protein-rich foods like meat, fish and legumes
• Focus on fiber rich foods like ground flaxseed, wild rice and sweet
potatoes
• Eat a serving of healthy fat with every meal (such as 1 T of extra
virgin olive oil or 1/2 an avocado)
• Add cinnamon to food, which stabilizes blood sugar

GLUTEN

Gluten increases the release of a protein called zonulin( 21 , 22 ) . Zonulin

opens the tight junctions in the gut lining, allowing foreign substances to
pass through into the bloodstream and activate the immune system. This
condition is also known as leaky gut.

G L U T E N - C O N TA I N I N G GLUTEN-FREE
GRAINS GRAINS

Barley Amaranth
Bulgar Buckwheat
 Durum Oats (only if labeled gluten-
Kamut free)
Farro Millet
Rye Quinoa
Spelt Rice
Semolina Sorghum
Wheat Teff

Even if something is labeled gluten-free, it doesn’t always mean that it’s

healthy. There are plenty of gluten-free junk foods and companies will often
add more sugar and fat to replace gluten.
Hidden sources of gluten

• Bouillon cubes
• Cereal
• Cornbread
• Gravy
• Hot dogs
• Lunch meat
• Milk shakes
• Soup
• Soy sauce
ALCOHOL
Alcohol causes leaky gut and overburdens your liver, impacting your ability
to detoxify. It also encourages bad bacteria to thrive and impairs absorption
of important vitamins and minerals. Many other parts of your body are also
negatively affected by drinking—like your heart, brain, pancreas and
immune system, to name a few—so it’s best to avoid alcohol as you’re
healing your gut and skin.

G O TO Y O U R T H E R A P E U T I C F O O D P L A N

Now that you’ve learned about the nutrition basics, go to your specific food
plan.
Chapter 6.1 : Leaky Gut Food Plan
Chapter 6.2 : Candida Food Plan
Chapter 6.3 : SIBO Food Plan

S U MMA RY

Eat real, whole foods. Use the Clear Skin Plate as a meal template and your
hand as a portion guide.

Key takeaways

• Therapeutic foods for acne: liver and other organ meats, SMASH fish
(salmon, mackerel, anchovies, sardines and herring), bone broth,
different colored fruits and vegetables, turmeric, green tea (especially
matcha)
• Use the EWG Clean Fifteen, Dirty Dozen shopping guide to help you
figure out what produce is okay to buy conventionally grown and what
you should buy organic
• None of the therapeutic food plans include dairy, sugar, gluten or
alcohol
 CHAPTER 6.1
LEAKY GUT FOOD PLAN

The leaky gut food plan is an elimination diet that removes the most
common food sensitivities in order to repair your gut. The most common
food sensitivities are dairy, gluten, eggs, corn, soy and peanuts. You’ll also
eliminate the foods that don’t belong in any skin or gut-healing diet, like
sugar and alcohol.
One way to speed healing of leaky gut is to intermittent fast. Fasting
gives your gut a break from digesting so that it can repair itself. I
recommend eating within a 12 hour window during the day and fasting for
12 hours overnight. For example, eat between 7am to 7pm and fast from
7pm to 7am.

Healing Foods for Leaky Gut

• Bone broth
• Ghee
• Aloe vera gel
• Lightly cooked vegetables, not raw
• Probiotic-rich foods (sauerkraut, coconut yogurt)
• Prebiotic-rich foods (green bananas, cooked and cooled rice,
potatoes)
 *Probiotic and prebiotic-rich foods can cause gas and bloating if
SIBO is present

Follow this plan for four weeks. The fifth week, you’ll begin the
reintroduction phase, which is detailed in Chapter 6.4 .
Familiarize yourself with the grocery lists and sample meal plan
included in this chapter. Printable versions are available on my website,
renellestayton.com .

E AT E L I M I N AT E

Grass-fed meats All forms of sugar, natural

Fish and other seafood and artificial
Natural fats White flour products
Fruits Dairy
Vegetables Gluten
Gluten-free whole grains Eggs
Nuts and seeds Corn
Legumes (beans, peas, lentils) Soy
All herbs and spices Peanut s
Stevia Alcohol

3- D AY ME A L P L A N

All recipes are listed in the recipe section

D AY 1 D AY 2 D AY 3

B R E A K FA S
T Mediterranean AB&J Mediterranean
Chicken Sausage Smoothie Chicken Sausage
with Artichoke Dip with Artichoke Dip
 LUNCH
Coconut Curry Mustard Coconut Curry
Soup Salmon with Soup
Sweet Potato
Latkes
DINNER
Mustard Salmon Coconut Curry Thai Meatballs with
with Sweet Potato Soup Baby Bok Choy and
Latkes Rice

ME A L P L A N G R O C E RY L I S T
V E G E TA B L E S
Non-Starchy
□ Baby bok choy, 6
□ Carrots, 3 large
□ Cilantro, 1 bunch
□ Ginger root, 1 large knob
□ Green onions, 2 bunches
□ Parsley, 1 bunch
□ Spinach, 1 bag
□ Zucchini, 1

Starchy
□ Acorn squash, 1
□ Japanese sweet potato, 1 large
□ Red potatoes, 2

FRUIT
□ Bananas, 1 bunch
□ Blueberries, fresh or frozen
□ Limes, 1
□ Lemons, 2

ANIMAL PROTEIN
□ Ground beef, 1 lb
□ Ground chicken thighs, 1 lb

FISH AND SEAFOOD

□ Shrimp, 1 lb (peeled and deveined)

UNSWEETENED PROTEIN POWDER

□ Vanilla protein powder (bone broth, hemp, pea or rice-based only)

U N S W E E T E N E D D A I RY A LT E R N AT I V E S
□ Any (such as almond, coconut, hemp)

FISH AND SEAFOOD

□ Salmon fillets, 4 (about 6 oz each)

GLUTEN-FREE GRAINS
□ Arrowroot powder
□ Brown rice
□ Coconut flour

R AW N U T S A N D S E E D S
□ Almond butter
□ Any nuts for snacks (except peanuts)
□ Pumpkin seeds (optional)

FAT S A N D O I L S
□ Extra virgin olive oil
□ Ghee
□ Toasted sesame oil

HERBS, SPICES, CONDIMENTS, MISCELLANEOUS

□ Artichoke hearts, 1 (14 oz) can
□ Cayenne (optional)
□ Coconut aminos
□ Coconut milk, full fat, 1 can
□ Cumin
□ Dijon mustard
□ Fish sauce (optional)
□ Kalamata olives, pitted
□ Stevia, liquid
□ Tahini
□ Turmeric
□ Za’atar spice

F U L L G R O C E RY L I S T
V E G E TA B L E S
Non-Starchy
□ Artichoke
□ Arugula
□ Asparagus
□ Beets
□ Bell peppers
□ Bok choy
□ Broccoli
□ Brussels sprouts
□ Cabbage
□ Carrots
□ Cauliflower
□ Celery
□ Chives
□ Cilantro
□ Cucumber
□ Dill
□ Eggplant
□ Fennel
□ Fermented vegetables (such as sauerkraut)
□ Garlic
□ Green beans
□ Jicama
□ Kale
□ Leeks
□ Lettuce
□ Mushrooms
□ Onion
□ Parsley
□ Radish
□ Shallots
□ Spinach
□ Squash (such as delicata, pumpkin, spaghetti)
□ Swiss chard
□ Tomato
□ Zucchini

Starchy
□ Acorn squash
□ Butternut squash
□ Parsnip
□ Potatoes
□ Plantain
□ Yam

FRUIT
□ Apples
□ Apricots
□ Avocado
□ Banana
□ Blackberries
□ Blueberries
□ Cantaloupe
□ Cherries
□ Cranberry
□ Figs
□ Grapefruit
□ Grapes
□ Kiwi
□ Kumquat
□ Lemons
□ Limes
□ Mandarin oranges
□ Mango
□ Melons
□ Nectarines
□ Oranges
□ Pineapple
□ Plums
□ Pomegranate
□ Raspberries
□ Rhubarb
□ Strawberries
□ Tangerines

Eliminate: dried fruit, fruit juice

ANIMAL PROTEIN
□ Beef
□ Chicken
□ Lamb
□ Pork
□ Turkey

Eliminate: eggs

PLANT PROTEIN
□ Mung bean pasta
□ Nutritional yeast
□ Spirulina

Eliminate: soy (edamame, tempeh, tofu)

UNSWEETENED PROTEIN POWDER

□ Bone broth
□ Collagen peptides
□ Hemp protein
□ Pea protein
□ Rice protein

Eliminate: soy and whey-based protein powders

FISH AND SEAFOOD

□ Crab
□ Fish (salmon, mackerel, anchovies, sardines, herring)
□ Lobster
□ Oysters
□ Prawns
□ Shrimp

U N S W E E T E N E D D A I RY A LT E R N AT I V E S
□ Almond milk
□ Cashew milk
□ Coconut milk
□ Flaxseed milk
□ Hemp milk
□ Macadamia nut milk
□ Rice milk
□ Kefir (such as coconut)
□ Yogurt (such as almond or coconut)

Eliminate: cow’s milk/dairy products, goat’s milk, soy milk, sweetened yogurts

FROZEN FOODS
□ Frozen fruits
□ Frozen vegetables

GLUTEN-FREE GRAINS
□ Amaranth
□ Buckwheat
□ Millet
□ Quinoa
□ Rice
□ Sorghum
□ Oats (labeled gluten-free)
□ Teff

Eliminate: gluten-containing grains (such as wheat, barley, rye), refined grains (white flour products
like bread), corn and corn products (such as chips)

LEGUMES
□ Beans
□ Lentils
□ Peas

Eliminate: peanuts and soy (edamame, tofu, tempeh, soy sauce)

R AW N U T S A N D S E E D S
□ All nut butters (except peanut)
□ Almonds
□ Brazil nuts
□ Cashews
□ Chia seeds
□ Coconut
□ Flaxseeds
□ Hemp seeds
□ Macadamia
□ Nut flours (such as almond, coconut)
□ Pecans
□ Pine nuts
□ Pistachios
□ Sesame seeds
□ Sunflower seeds
□ Walnuts

Eliminate: peanuts

FAT S A N D O I L S
□ Avocado
□ Coconut milk
□ Coconut butter
□ Ghee
□ Oils (unrefined, cold-pressed, organic): avocado, coconut, extra-virgin olive oil, flax, hemp,
sesame, walnut
□ Olives

Eliminate: highly processed oils (such as canola, corn, soy), margarine, shortening

HERBS, SPICES, CONDIMENTS, MISCELLANEOUS

□ All herbs
□ All spices
□ Coconut aminos
□ Ketchup (unsweetened)
□ Mustard
□ Stevia
□ Vinegars

Eliminate: artificial and natural sweeteners (including aspartame, agave, brown rice syrup, brown
sugar, cane sugar, high fructose corn syrup, honey, maple syrup, molasses, saccharin, sucralose, sugar
alcohols like xylitol, white sugar), commercial salad dressings, mayonnaise, soy sauce

UNSWEETENED BEVERAGES
□ All teas
□ Bone broth
□ Coffee
□ Matcha
□ Seltzer water

Eliminate: alcohol, energy drinks, fruit juice, sod

 CHAPTER 6.2
CANDIDA FOOD PLAN

The Candida food plan is designed to get rid of Candida overgrowth by

removing the foods that it feeds off of and foods that make symptoms
worse. This includes all types of sugar, refined grains, and yeast and mold-
containing foods.

Top 5 Foods that Fight Candida

• Coconut oil
• Cinnamon
• Ginger
• Lemon
• Raw garlic

Follow this plan for four weeks. The fifth week, you’ll begin the
reintroduction phase, which is detailed in Chapter 6.4 .
Familiarize yourself with the grocery lists and sample meal plan
included in this chapter. Printable versions are available on my website,
renellestayton.com .
 E AT E L I M I N AT E

Grass-fed meats All forms of sugar, natural

Fish and other seafood and artificial
Eggs White flour products
Natural fats Dairy
Low-sugar fruits Most fermented foods
Non-starchy vegetables High-sugar fruits
Gluten-free whole grains Starchy vegetables (corn,
peas, potatoes, etc.)
Legumes (beans, lentils)
Vinegars
Nuts and seeds
Alcohol
All herbs and spices
Caffeine
Stevia
Yeast and mold containing
foods (aged cheeses like blue
cheese, baker’s yeast,
mushrooms, cashews,
peanuts, pistachios, etc.)

3- D AY ME A L P L A N

All recipes are listed in the recipe section

D AY 1 D AY 2 D AY 3

B R E A K FA S
T Mediterranean Coconut Mediterranean
Chicken Sausage Cinnamon Chicken Sausage
with Artichoke Dip Smoothie with Artichoke Dip
LUNCH
Coconut Curry Mustard Salmon Coconut Curry
Soup with Bacon Soup
Brussels Sprouts
DINNER
 Mustard Salmon Coconut Curry Thai Meatballs
with Bacon Soup with Baby Bok
Brussels Sprouts Choy and Rice

ME A L P L A N G R O C E RY L I S T
V E G E TA B L E S
Non-Starchy
□ Baby bok choy, 6
□ Brussels sprouts, 1 lb
□ Carrots, 3 large
□ Cilantro, 1 bunch
□ Delicata squash, 1
□ Ginger root, 1 large knob
□ Green onions, 2 bunches
□ Parsley, 1 bunch
□ Rutabaga, 1
□ Zucchini, 1

FRUIT
□ Limes, 1
□ Lemons, 2

ANIMAL PROTEIN
□ Ground beef, 1 lb
□ Ground chicken thighs, 1 lb
PLANT PROTEIN
□ Tofu, firm (14 oz)

UNSWEETENED PROTEIN POWDER

□ Vanilla protein powder (bone broth, hemp or soy-based only)

FISH AND SEAFOOD

□ Salmon fillets, 4 (about 6 oz each)

GLUTEN-FREE GRAINS
□ Brown rice

R AW N U T S A N D S E E D S
□ Any nuts for snacks (except cashews, peanuts and pistachios)
□ Pumpkin seeds (optional)

FAT S A N D O I L S
□ Extra virgin olive oil
□ Ghee
□ Toasted sesame oil

HERBS, SPICES, CONDIMENTS, MISCELLANEOUS

□ Artichoke hearts, 1 (14 oz) can
□ Bacon, nitrite-free
□ Bone broth, chicken (or any)
□ Cayenne (optional)
□ Cinnamon
□ Coconut aminos
□ Coconut milk, full fat, 2 cans
□ Cumin
□ Dijon mustard
□ Fish sauce (optional)
□ Kalamata olives, pitted
□ Stevia, liquid
□ Tahini
□ Turmeric
□ Za’atar spice

F U L L G R O C E RY L I S T
V E G E TA B L E S
Non-Starchy
□ Artichoke
□ Arugula
□ Asparagus
□ Beets
□ Bell peppers
□ Bok choy
□ Broccoli
□ Brussels sprouts
□ Cabbage
□ Carrots
□ Cauliflower
□ Celery
□ Chives
□ Cilantro
□ Cucumber
□ Dill
□ Eggplant
□ Fennel
□ Garlic
□ Green beans
□ Jicama
□ Kale
□ Leeks
□ Lettuce
□ Onion
□ Parsley
□ Radish
□ Rutabaga
□ Shallots
□ Spinach
□ Squash (such as delicata, pumpkin, spaghetti)
□ Swiss chard
□ Tomato
□ Zucchini

Eliminate: fermented vegetables, mushrooms, starchy vegetables (such as corn, peas, potatoes),
anything not listed above

FRUIT
Limit to 1 serving per day. Serving size indicated.
□ Apples - 1
□ Apricots - 4
□ Avocado
□ Blackberries - ½ cup
□ Blueberries - ½ cup
□ Cherries - 10
□ Cranberries - ½ cup
□ Figs - 2
□ Grapes - 1 medium bunch
□ Grapefruit - ½ cup
□ Lemons - unlimited
□ Limes - unlimited
□ Nectarine - 1
□ Orange -1
□ Peach - 1
□ Pomegranate seeds - ½ cup
□ Raspberries - 1 cup
□ Rhubarb - 1 cup
□ Strawberries - 1 cup
□ Tangerine - 2

Eliminate: any fruits not listed, dried fruit, fruit juice

ANIMAL PROTEIN
□ Beef
□ Chicken
□ Lamb
□ Pork
□ Turkey
□ Eggs

Eliminate: processed meats (such as hot dogs, sausage)

PLANT PROTEIN
□ Mung bean pasta
□ Spirulina
□ Tempeh
□ Tofu

Eliminate: nutritional yeast

UNSWEETENED PROTEIN POWDER

□ Bone broth
□ Collagen peptides
□ Hemp protein
□ Soy protein
Eliminate: pea and whey-based protein powders

FISH AND SEAFOOD

□ Crab
□ Fish (salmon, mackerel, anchovies, sardines, herring)
□ Lobster
□ Oysters
□ Prawns
□ Shrimp

U N S W E E T E N E D D A I RY A LT E R N AT I V E S
□ Almond milk
□ Cashew milk
□ Coconut milk
□ Hemp milk
□ Soy milk

Eliminate: cow’s milk/dairy products, goat’s milk, sweetened yogurts

FROZEN FOODS
□ Frozen low-sugar fruits
□ Frozen non-starchy vegetables

GLUTEN-FREE GRAINS
Limit to 1 serving per day. Serving size indicated.
□ Amaranth - ⅓ cup
□ Buckwheat - ½ cup
□ Millet - ½ cup
□ Oats (labeled gluten-free) - ½ cup
□ Pasta - ⅓ cup
□ Quinoa - ½ cup
□ Rice - ⅓ cup
□ Sorghum - ⅓ cup

Eliminate: gluten-containing grains (such as wheat, barley, rye), refined grains (white flour products
like bread), corn and corn products (such as chips)

LEGUMES
Limit to 2-3 servings per day. Serving size indicated.
□ Edamame - ½ cup
□ Beans - ½ cup
□ Lentils -½ cup

Eliminate: peas, peanuts

R AW N U T S A N D S E E D S
□ Almonds
□ Brazil nuts
□ Chia seeds
□ Coconut
□ Flaxseeds
□ Hemp seeds
□ Macadamia
□ Nut flours (such as almond, coconut)
□ Pecans
□ Pine nuts
□ Sesame seeds
□ Sunflower seeds
□ Walnuts

Eliminate: cashews, peanuts and pistachios

FAT S A N D O I L S
□ Avocado
□ Coconut milk
□ Coconut butter
□ Ghee
□ Oils (unrefined, cold-pressed, organic): avocado, coconut, extra-virgin olive oil, flax, hemp,
sesame, walnut
□ Olives

Eliminate: highly processed oils (such as canola, corn, soy), margarine, shortening

HERBS, SPICES, CONDIMENTS, MISCELLANEOUS

□ All herbs
□ All spices
□ Apple cider vinegar
□ Coconut aminos
□ Ketchup (unsweetened)
□ Mustard
□ Stevia

Eliminate: artificial and natural sweeteners (including aspartame, agave, brown rice syrup, brown
sugar, cane sugar, high fructose corn syrup, honey, maple syrup, molasses, saccharin, sucralose, sugar
alcohols like xylitol, white sugar), commercial salad dressings, soy sauce, all vinegars (except apple
cider)

UNSWEETENED BEVERAGES
□ All herbal teas
□ Bone broth
□ Seltzer water

Eliminate: alcohol, caffeinated teas, coffee, energy drinks, fruit juice, soda
 CHAPTER 6.3
SIBO FOOD PLAN

The SIBO food plan is a low-FODMAP diet. FODMAPs are short-chain

carbohydrates found in a variety of different foods. FODMAP stands for
fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

FODMAPS EXAMPLES

Oligosacch Fructans and galactooligosaccharides found in

arides wheat, onion, garlic and legumes

Disacchari Lactose found in dairy products like milk and

des cheese

Monosacc Fructose found in apples, honey and high fructose

harides corn syrup

Polyols Sorbitol and mannitol found in some fruits and

vegetables, sugar alcohol sweeteners like xylito l

When you eat FODMAP-containing foods, they’re fermented by gut

bacteria and can cause gas, bloating and diarrhea—trademark symptoms of
SIBO.
 Quantity is key when it comes to this diet. Pay attention to serving sizes
and their FODMAP content. For example, 12 almonds have a small amount
of FODMAPs while 24 have a high amount. I recommend downloading the
Monash University FODMAP Diet app as a resource, which outlines the
amount of FODMAPs in different quantities of food.
Follow this plan for four weeks. The fifth week, you’ll begin the
reintroduction phase, which is detailed in Chapter 6.4 .
Familiarize yourself with the grocery lists and sample meal plan
included in this chapter. Printable versions are available on my website,
renellestayton.com .

E AT E L I M I N AT E

Grass-fed meats All forms of sugar, natural and

Fish and other seafood artificial
Eggs White flour products
Natural fats Dairy
Low-FODMAP fruits, Gluten
vegetables, whole grains, nuts Moderate to high-FODMAP
and seeds vegetables, fruits, whole grains,
All herbs and spices nuts and seeds
Stevia Legumes (beans, peas, lentils)
Alcohol

No Garlic and Onions?

Avoiding garlic and onions is one of the hardest things about eating
low-FODMAP. Use chives or the green tops of green onions instead.
You can also substitute garlic-infused olive oil in place of regular
olive oil, since FODMAPs aren’t oil-soluble.

3- D AY ME A L P L A N
All recipes are listed in the recipe section

D AY 1 D AY 2 D AY 3

B R E A K FA S
T Mediterranean Coconut Mediterranean
Chicken Sausage Cinnamon Chicken Sausage
with Artichoke Dip Smoothie with Artichoke Dip
LUNCH
Coconut Curry Mustard Salmon Coconut Curry
Soup with Baked Soup
Sweet Potatoes
DINNER
Mustard Salmon Coconut Curry Thai Meatballs
with Baked Sweet Soup with Baby Bok
Potatoes Choy and Rice

ME A L P L A N G R O C E RY L I S T
V E G E TA B L E S
Non-Starchy
□ Baby bok choy, 6
□ Carrots, 3 large
□ Cilantro, 1 bunch
□ Ginger root, 1 large knob
□ Green onions, 2 bunches
□ Parsley, 1 bunch
□ Zucchini, 1

Starchy
□ Sweet potatoes, 4 medium

FRUIT
□ Limes, 1
□ Lemons , 2

ANIMAL PROTEIN
□ Ground beef, 1 lb
□ Ground chicken thighs, 1 lb
PLANT PROTEIN
□ Tofu, firm (14 oz)

UNSWEETENED PROTEIN POWDER

□ Vanilla protein powder (bone broth, hemp or rice-based only)

FISH AND SEAFOOD

□ Salmon fillets, 4 (about 6 oz each)

GLUTEN-FREE GRAINS
□ Brown rice

R AW N U T S A N D S E E D S
□ Any nuts for snacks (except cashews, pistachios)
□ Pumpkin seeds (optional)

FAT S A N D O I L S
□ Extra virgin olive oil
□ Ghee
□ Toasted sesame oil

HERBS, SPICES, CONDIMENTS, MISCELLANEOUS

□ Artichoke hearts, 1 (14 oz) can
□ Bone broth, chicken
□ Cayenne (optional)
□ Cinnamon
□ Coconut aminos
□ Coconut milk, full fat, 2 cans (no inulin)
□ Cumin
□ Dijon mustard
□ Fish sauce (optional)
□ Kalamata olives, pitted
□ Stevia, liquid
□ Tahini
□ Turmeric
□ Za’atar spic e

F U L L G R O C E RY L I S T
Bolded items are moderate to high-FODMAP foods tolerable in smaller amounts (see serving size
indicated). Limit these foods to maximum 1 serving from each food category per day.

V E G E TA B L E S
Non-Starchy
□ Artichoke hearts - ⅛ cup
□ Arugula
□ Bean sprouts
□ Beets - ¼ cup
□ Bell pepper, red - ¼ cup
□ Bok choy
□ Broccoli - ¼ cup
□ Cabbage, red - ¾ cup
□ Carrots
□ Celery - ¼ stalk
□ Chives
□ Cilantro
□ Collard greens
□ Cucumber
□ Eggplant - 1 cup
□ Fennel
□ Fermented vegetables (such as sauerkraut) - 1 T
□ Green beans, 15
□ Green onion (green tops only) - 1 bunch
□ Kale
□ Lettuce
□ Mushrooms, oyster only - 1 cup
□ Parsley
□ Radish
□ Spaghetti squash - ½ cup
□ Spinach
□ Swiss chard
□ Tomato
□ Zucchini - ⅓ cup

Starchy
□ Acorn squash
□ Butternut squash - ¼ cup
□ Parsnip - ½ cup
□ Potatoes - ½ cup
□ Plantain
□ Pumpkin (canned only) - ¾ cup
□ Sweet potato - ½ cup

Eliminate: vegetables not listed above (such as asparagus, Brussels sprouts, cauliflower, corn, garlic,
leeks, all mushrooms except oyster, onions, peas, shallots)
FRUIT
□ Bananas (green/unripe only) - 1 medium
□ Blueberries - ¼ cup
□ Cantaloupe - ¾ cup
□ Clementine - 1 medium
□ Grapes - 1 cup
□ Kiwi - 2 small
□ Lemon
□ Lime
□ Mandarin - 2 small
□ Oranges - 1 medium
□ Pineapple - 1 cup
□ Rhubarb - 1 cup
□ Strawberries - 1 cu p

Eliminate: fruits not listed above (such as apples, apricots, avocados, blackberries, cherries, dates,
figs, grapefruit, mangos, pears, pomegranate seeds, stone fruits, watermelon), canned fruit, dried
fruit, fruit juice

ANIMAL PROTEIN
□ Beef
□ Chicken
□ Lamb
□ Pork
□ Turkey
□ Eggs

PLANT PROTEIN
□ Edamame - ½ cup
□ Spirulina
□ Tempeh - ⅓ cup
□ Tofu, firm only- ⅔ cup

Eliminate: soft/silken tofu

UNSWEETENED PROTEIN POWDER

□ Bone broth
□ Collagen peptides
□ Hemp protein
□ Rice protein

Eliminate: pea, soy and whey-based protein powders

FISH AND SEAFOOD

□ Crab
□ Fish (salmon, mackerel, anchovies, sardines, herring)
□ Lobster
□ Oysters
□ Prawns
□ Shrimp

U N S W E E T E N E D D A I RY A LT E R N AT I V E S
□ Almond milk
□ Coconut milk, canned (no inulin) - ¼ cup
□ Hemp milk - ½ cup
□ Macadamia nut milk - 1 cup
□ Quinoa milk - 1 cup
□ Rice milk - ¾ cup
□ Yogurt (such as coconut)

Eliminate: cow’s milk/dairy products, goat’s milk, oat milk, soy milk, sweetened yogurts

FROZEN FOODS
□ Frozen low-FODMAP fruits (see fruit section)
□ Frozen low-FODMAP vegetables (see vegetables section)

GLUTEN-FREE GRAINS
□ Amaranth - ¼ cup
□ Arrowroot powder - ⅔ cup
□ Buckwheat - ½ cup
□ Millet
□ Quinoa
□ Rice
□ Sorghum
□ Oats - ¼ cup
□ Teff

Eliminate: gluten-containing grains (such as wheat, barley, rye), refined grains ( white flour products
like bread)

LEGUMES

Eliminate (most are moderate to high-FODMAP)

R AW N U T S A N D S E E D S
□ All nut butters
□ Almond, tahini - 1 T
□ Almonds - 10 nuts
□ Brazil nuts
□ Chestnuts - 20 nuts, boiled
□ Chia seeds - 2 T
□ Coconut (fresh)- ⅓ cup
□ Coconut (dried, shredded) - ½ cup
□ Flaxseeds - 1 T
□ Hemp seeds
□ Macadamia - 20 nuts
□ Nut Flours
□ Almond - ¼ cup
□ Peanuts
□ Pecans - 10 nuts
□ Pine nuts - 1 T
□ Sesame seeds - 1 T
□ Walnuts - 10 halves

Eliminate: cashews, hazelnut, coconut flour, pistachios, sunflower seeds

FAT S A N D O I L S
□ Coconut milk (no inulin)
□ Ghee
□ Oils (unrefined, cold-pressed, organic): coconut, extra-virgin olive oil, flax, hemp, sesame, walnut
□ Olives

Eliminate: avocado, highly processed oils (such as canola, corn, soy), margarine, shortening

HERBS, SPICES, CONDIMENTS, MISCELLANEOUS

□ All herbs
□ All spices (except garlic and onion powder)
□ Coconut aminos
□ Ketchup (unsweetened)
□ Mustard
□ Stevia
□ Vinegars (such as apple cider, balsamic - 1 T, red wine, white)

Eliminate: artificial and natural sweeteners (including aspartame, agave, brown rice syrup, brown
sugar, cane sugar, high fructose corn syrup, honey, maple syrup, molasses, saccharin, sucralose, sugar
alcohols like xylitol, white sugar), commercial salad dressings, hummus, garlic and onion powder,
soy sauce

UNSWEETENED BEVERAGES
□ All teas (must dilute chai, chamomile and oolong)
□ Bone broth
□ Coffee
□ Matcha
□ Seltzer water

Eliminate: alcohol, energy drinks, fruit juice, soda

 CHAPTER 6.4
FOOD
REINTRODUCTION

Starting the fifth week, you’ll begin to reintroduce the eliminated foods
back one-by-one. This chapter outlines how to reintroduce foods for each
food plan.
Food reintroduction will tell you what foods to eat and what to not eat
after the protocol in order to keep your skin clear. By seeing how your body
responds to each food, you’ll know whether or not to keep it in your diet.
Check in with how you feel before, immediately after, hours after, and days
after you’ve added a new food back in. Your body will tell you what works
and what doesn’t.
If you have any symptoms, including breakouts, take the food out of
your diet. You can try reintroducing it again after you’ve tested everything
else, or wait three months. Some foods you may not want to add back at all.
I recommend continuing to limit your intake of sugar, refined
carbohydrates, dairy, gluten and alcohol even after the protocol is over in
order to support gut, skin and hormonal health .

S Y MP TO M T R A C K E R

GLUTEN D A I RY

HEADACHE
 CONGESTION

C O N S T I PAT I O
N
OR DIARRHEA

GAS OR
B L O AT I N G

SKIN
I R R I TAT I O N
O R B L O AT I N G

J O I N T PA I N

FAT I G U E

SLEEPINESS
AFTER
E AT I N G

SLEEP
DISTURBANC
E

OTHER

FOOD REINTRODUCTION FOR LEAKY GUT

First, decide which food you want to add back into your diet. Choose foods
in their purest, simplest forms. For example, if you’re reintroducing dairy,
try milk—don’t eat a cheese pizza, which also contains gluten .
Types of foods to use for reintroduction:

• Gluten - 100% whole wheat noodles

• Dairy - milk, cheese (without additives)
• Egg - soft-boiled or hard-boiled egg, poached egg
• Corn - corn on the cob, plain popcorn
• Soy - edamame, tofu
 • Peanuts - plain peanuts
• Natural sugars - honey, maple syrup (add back last)
Eat a serving of the chosen food 2-3 times on the first day, then stop eating
it.

• If you have no reaction after 48 hours, you can now include the food
back in your diet. Reintroduce the next food and repeat the process.
• If you have a reaction, stop eating the food immediately and do not add
it back. Allow the reaction to clear completely before moving on to
reintroducing the next food (this may take several days). Continue to
avoid the triggering food until after you’ve tested all of the other foods.
You can reintroduce it at this point or wait three months.

FOOD REINTRODUCTION FOR CANDIDA

Decide which food you want to add back into your diet, then choose a pure
and simple form of that food to reintroduce .
Types of foods to use for reintroduction:

• Gluten - 100% whole wheat noodles

• Dairy - milk
• Starchy vegetables, corn - corn on the cob, plain popcorn
• Fermented foods - sauerkraut
• Yeast and mold-containing foods- baker’s yeast, aged cheeses like blue
cheese
• Natural sugars - honey, maple syrup (add back last)
Eat a serving of the chosen food 2-3 times on the first day, then stop eating
it. Notice how you feel before, immediately after, hours after, and days
after. Monitor for any type of reaction.
 • If you have no reaction after 48 hours, you can now include the food
back in your diet. Reintroduce the next food and repeat the process.
• If you have a reaction, stop eating the food immediately and do not add
it back. Allow the reaction to clear completely before moving on to
reintroducing the next food (this may take several days). Continue to
avoid the triggering food until after you’ve tested all of the other foods.
Then, reintroduce it or wait three months before trying again.

Recurrence of Candida is common. For this reason, it’s especially important

to limit sugar, refined carbohydrates and certain kinds of alcohol (especially
beer and wine) even after you’ve completed the protocol .

FOOD REINTRODUCTION FOR SIBO

Reintroduce each FODMAP group back into your diet, one-by-one, while
continuing to keep your background diet low-FODMAP. You’ll eat
increasing amounts of the FODMAP group over a period of three days,
followed by a “washout” period.
Monitor for any type of reactions.

D AY 1 Eat a small serving (¼ normal serving) of the FODMAP

group
If you have no symptoms: go to day 2
If you have symptoms: this group is a trigger for you. Stop eating the
FODMAP group and start the washout period.

D AY 2 Eat a medium serving (½ normal serving) of the FODMAP

group
If you have no symptoms: go to day 3
If you have symptoms: you can tolerate small amounts of this FODMAP
group (¼ normal serving). You can add this amount back into your long-term
diet. Start the washout period before adding the next FODMAP group.

D AY 3 Eat a full serving of the FODMAP group.

 If you have no symptoms: you can add the FODMAP group back into your
long-term diet.
If you have symptoms: you can tolerate medium amounts (½ normal
serving) of this FODMAP group. You can add this amount back into your
long-term diet. Start the washout period before adding the next FODMAP
group.

WA S H O U Take 2-3 days (or longer) to clear any symptoms. Wait until
T
PERIOD all symptoms disappear before reintroducing the next
FODMAP group.

FODMAP Groups for Reintroduction

• Galactooligosaccharides: almonds
▸ Day 1: 5 nuts = ¼ serving
▸ Day 2: 10 nuts = ½ serving
▸ Day 3: 20 nuts = 1 full serving

• Lactose: yogurt (evaluates dairy tolerance as well)

▸ Day 1: 4 oz
▸ Day 2: 8 oz
▸ Day 3: 12 oz

• Fructose: honey
▸ Day 1: ¾ tsp = ¼ serving
▸ Day 2: 1½ tsp = ½ serving
▸ Day 3: 1 T = 1 full serving

• Fructans: 100% whole wheat bread (evaluates gluten tolerance as well)

▸ Day 1: ½ a slice = ¼ serving
▸ Day 2: 1 slice = ½ serving
▸ Day 3: 2 slices = 1 full serving
 • Polyols, Mannitol: sweet potato
▸ Day 1: 2 T = ¼ serving
▸ Day 2: ¼ cup = ½ serving
▸ Day 3: ½ cup = 1 full serving

• Polyols, Sorbitol: avocado

▸ Day 1: 2 T = ¼ serving
▸ Day 2: ¼ avocado = ½ serving
▸ Day 3: ½ avocado = 1 full serving
Recurrence of SIBO is common. To help prevent this, support proper
functioning of the migrating motor complex (MMC) by spacing meals at
least 4-5 hours apart and fasting for 12 hours overnight. Consider using
promotility agents (also known as prokinetics) which stimulate the
cleansing waves of the MMC. Examples include: ginger, Swedish bitters,
bitter greens and fennel seeds .

S U MMA RY

The fifth week of the protocol, you’ll reintroduce eliminated foods back
into your diet one by one. Notice how your skin and body react to each food
that you add back. Certain foods may make you break out or feel fatigued,
while other foods continue to make your skin look radiant and give you
energy. This is all valuable information because it enables you to
personalize your diet to maintain clear skin after the protocol.

Key takeaways
 CHAPTER 7
SUPPLEMENTS

Baseline supplements are used to support overall health. Multivitamins and

omega-3s help correct underlying nutrient deficiencies which contribute to
acne, while digestive enzymes and betaine HCL aid digestion and
absorption of nutrients. It can be difficult to get enough nutrients from diet
alone, due to factors like nutrient-depleted soil and increasing reliance on
genetically modified foods.
In addition to the baseline supplements, targeted supplement therapy for
each gut condition is also included. These supplements help heal a damaged
gut barrier or “weed out” overgrowth of Candida or SIBO.

Supplements (nutritional, herbal or otherwise) can have different

effects on different people. Any supplement can have side effects
and can interact with medications or other supplements that you’re
taking. Consult with your healthcare provider before taking anything
new .

High-quality brands I recommend:

• Thorne
• Pure Encapsulations
• Metagenics
 • Nordic Naturals
• Klaire Labs
• Designs for Health
• Integrative Therapeutics
You can purchase products directly from the brand websites or find them at
your local health food store. For quality assurance, look to see if the product
has the National Sanitation Foundation (NSF) certification or the U.S.
Pharmacopeial Convention (USP) verification on their label (or your
country’s equivalent).

B A S E L I N E S U P P L E ME N T S

SUPPLEMEN DOSE
TS

Multivitamin Take as directed by manufacturer

, high-
quality
Omega-3s, 2 grams EPA/DHA daily
fish oil
(purified)
Digestive 1-2 capsules, with meals
enzymes
Betaine HCL First, do the baking soda or betaine HCL test (outlined
under betaine HCL section). If you need to take it, take
your specific dose with protein-rich meals.

Why are these important for skin health?

M U LT I V I TA M I N
Multivitamins are a practical and cost-effective way to meet baseline
nutrient needs. Rather than buying individual supplements, multivitamins
contain a blend of vitamins and minerals that are important for healing acne
and beneficial for overall health.
Vitamins and minerals that heal acne:

• Vitamin A
• B vitamins (such as B3, B5)
• Vitamin C
• Vitamin D3
• Vitamin E
• Zinc
Read the label to see how many capsules are in one serving. It can be
anywhere from 1-8 capsules, depending on the brand.
What to look for in a multivitamin

• Vitamin D3, not D2. Vitamin D3 is the more biologically active form
of vitamin D.
• Folate, not folic acid. Folic acid is the synthetic form of folate. Look
for folate instead, which can also be listed as “5-
methyltetrahydrofolate” or “5-MTHF”. Certain people with MTHFR
gene variants can’t effectively process folic acid so this distinction is
important.
• At least 15-30mg of zinc. Zinc helps the skin turnover and prevents
acne from developing. People with acne have been found to have lower
levels of zinc in their blood and skin( 1 - 3 ) . Studies have found that
supplementing with zinc is as effective as tetracycline antibiotics at
treating acne( 4 ) . Look for a multivitamin that has between 15-30mg of
zinc, depending on how much you’re getting from dietary sources.
Avoid long-term supplementation with doses >40mg/day, which can
result in copper deficiency.
 Vitamin D Testing
Vitamin D deficiency is very common. Having adequate vitamin D
levels helps fight inflammation that contributes to acne. Your body
produces this vitamin when you expose your skin to natural sunlight.
If you spend most of your time indoors, overuse sunscreen, live in a
northern climate or have darker skin, this can affect your body’s
production of vitamin D. It’s a good idea to have your level checked
with a blood test called the 25-hydroxy vitamin D test. An optimal
level is >40ng/mL .

OMEGA-3S

Healthy fats are critical for cellular function. All cells in your body have
fatty acids that help hold them together. Fatty acids, like omega-3s and
omega-6s, are considered “essential” because your body can’t make them
on its own—you have to get them from your diet.
Remember: you are what you eat. Most people in westernized countries
get about a 20:1 ratio of omega-6s to omega-3s, which promotes
inflammation. You want this ratio to be closer to 4:1.
Omega-6s are found in plant-based oils, such as refined canola, corn
and soybean oils. They’re cheaper to produce than oils like olive oil, which
is why they’re added to virtually all processed foods, like commercial salad
dressings, chips and fast food. While omega-6s from high quality sources
are important for health, too many omega-6s from poor quality sources can
contribute to obesity, depression and inflammatory disorders.
Omega-3s play a major role in lowering inflammation( 5 ) . Most people
are deficient in omega-3s, including people with acne. Supplementation
with omega-3s significantly decreased acne lesions in one 10-week
randomized, double-blind, controlled trial( 6 ) .
There are ways to test your omega-3 levels, like doing an omega-3
index test, but you can also survey your diet to see if you’re consuming
enough from food sources (like salmon and flaxseeds) on a regular basis. If
it seems like you’re not getting enough from diet alone, consider
supplementing.
 DIGESTIVE ENZYMES
There’s no point in eating a healthy diet if you can’t properly absorb it.
Digestive enzymes help your body do this. They contain things like
protease to help break down proteins, lipase to break down fats and amylase
to break down complex carbohydrates.

B E TA I N E H C L
Betaine HCL is a supplemental form of stomach acid. Your stomach needs
acid to be healthy and many people have stomach acid levels that are too
low. This problem is exacerbated if you take drugs like acid-blockers,
which block (or decrease) the production of stomach acid.
Without enough stomach acid, you can’t break down proteins and
vitamin B12, activate digestive enzymes, or protect your gut against
infections. Low stomach acid is also a major underlying cause of SIBO.
Symptoms associated with having high stomach acid, like heartburn, are
often a sign that you have low stomach acid. This is because low stomach
acid causes pressure changes in the gut that allow small amounts of
stomach acid to travel back up into your esophagus, causing heartburn.
There are two tests you can do to figure out if you have low stomach
acid. The first test is the baking soda test, which isn’t as accurate, but is free
and easy to do at home. Alternatively, you can do the betaine HCL test,
which involves taking betaine HCL to see if it provokes any symptoms of
heartburn. This test is contraindicated if you have peptic ulcer disease, acute
gastritis or are taking drugs like NSAIDs or acid-blockers.

BAKING SODA TEST

1. Mix ¼ tsp baking soda into a small glass of water. Drink it first thing in
the morning on an empty stomach.
• If you belch within 5 minutes, your stomach acid levels are
sufficient. You don’t need to do the betaine HCL test or supplement
with betaine HCL.
• If you don’t belch within 5 minutes, your stomach acid levels are
probably low and you should do the betaine HCL test to see how much
you should supplement with.
 B E TA I N E H C L T E S T

1. Take one capsule (about 650 mg) of betaine HCL with a protein-rich
meal. For the next 30 minutes, monitor for any signs of heartburn.
• If you do experience heartburn, then you likely have adequate
stomach acid levels. You don’t need to take betaine HCL.
• If you don’t experience heartburn, your stomach acid levels are
probably low and you’ll need to supplement with betaine HCL. Take
two capsules of betaine HCL with your next protein-rich meal and
monitor for heartburn. If you experience heartburn with two capsules,
decrease your dose back to one capsule for the remainder of the
protocol. You can continue testing until you reach a max of three
capsules. Continue betaine HCL for 4-8 weeks. You can wean off of it
as your body is able to maintain adequate HCL levels over time .

S U P P L E ME N T S F O R L E A K Y G U T

SUPPLEMENT DOSE

Baseline supplements

Probiotics 10-20 billion CFUs daily

Take for one month or longer
if needed

L-glutamine 1-3 grams daily

Take for one month or longer
if needed

Demulcent herbs (DGL, Take as directed by

marshmallow root, slippery elm) manufacturer
Take for one month or longer
if needed
 Example: GI-Encap by
Thorne

Why are these important for leaky gut?

PROBIOTICS
Probiotics restore balance to the microbiome, especially if you’ve taken
antibiotics. They also decrease skin inflammation, lower oxidative stress
markers and improve insulin sensitivity( 7 - 10 ) .
There are significant gut microbiome changes in people with acne
compared to healthy controls. People with acne have lower levels of certain
beneficial bacterial species (like Bifidobacterium and Lactobacillus) as well
as distinct differences in microbiome diversity( 11 , 12 ) .
Look for probiotics that contain Lactobacillus rhamnosus or
Bifidobacterium bifidum, which are beneficial for skin health, and keep
your probiotics refrigerated.

L - G L U TA M I N E A N D / O R D E M U L C E N T H E R B S

L-glutamine is an amino acid that provides fuel for intestinal cells,

stimulates cell growth of the gut barrier, regulates tight junctions and
decreases inflammation( 13 , 14 ) .
Demulcent herbs, such as deglycyrrhizinated licorice (DGL),
marshmallow root and slippery elm, soothe inflamed gut tissue by forming
a protective mucus-like film called “mucilage”. Use them along with L-
glutamine to heal your gut barrier.

S U P P L E ME N T S F O R C A N D I D A

SUPPLEMENT DOSE

Baseline
supplements
 Caprylic acid 800mg twice daily, on an empty stomach
Take for one month
Example: Caprylic Acid by Pure
Encapsulation s

Why is this important for Candida?

C A P RY L I C A C I D

Caprylic acid is a medium-chain fatty acid found in tropical oils like

coconut oil. It’s a natural anti-fungal that breaks down yeast cell
membranes.

S U P P L E ME N T S F O R S I B O

SUPPLEMENT DOSE

Baseline supplements

Herbal antibiotic blend Dosing depends on product being

containing things like used
berberine, oregano oil Take for one month
and/or wormwood
Example: Candibactin-BR and
Candibactin-AR by Metagenics,
taken together. Take as directed by
the manufacturer.

Why is this important for SIBO?

HERBAL ANTIBIOTICS

Herbal antibiotics are a gentler and natural alternative to antibiotic drugs.

They help “weed out” the bacterial overgrowth in your small intestine.
Studies have found that herbal antibiotics (such as the Candibactin-BR and
Candibactin-AR products) are as effective as the antibiotic rifaximin at
treating SIBO( 15 ) .
Don’t take these for longer than one to two months. You want to avoid
undue stress on the regular healthy bacteria in your gut and you don’t want
to overburden your liver, which has to metabolize and detoxify any die-off.
Berberine is a chemical compound found in plants like goldenseal,
barberry and tree turmeric. It has broad antibacterial activities, regulates
blood sugar, improves insulin sensitivity and reduces inflammation(15 - 17 ) .
Oregano oil and wormwood have well-documented antibacterial effects
which help eradicate SIBO( 18 , 19 ) ..

S U MMA RY

Supplements can correct nutrient deficiencies and restore gut health.

Key takeaways

• Baseline supplements: multivitamin, omega-3s, digestive enzymes and

betaine HCL
• Determine if stomach acid level is low with baking soda test or betaine
HCL test
• Supplement with betaine HCL only if indicated
• Supplements for leaky gut: probiotics, L-glutamine and/or demulcent
herbs
• Supplements for Candida: caprylic acid
• Supplements for SIBO: herbal antibiotic blends containing things like
berberine, oregano oil and/or wormwood (example: Candibactin-BR
and Candibactin-AR by Metagenics)
 CHAPTER 8
TOPICAL TREATMENTS

According to the Environmental Working Group (EWG), on average,

women use 12 personal care products with 168 different chemicals every
day. Men use six products, with 85 different chemicals daily.
What about you?

Personal Care Products

• Face wash
• Toner
• Serum
• Moisturizer
• Sunscreen
• Chapstick
• Makeup
• Deodorant
• Lotion
• Perfume
 • Shampoo
• Conditioner
• Body wash
• Shaving cream
• Hand soap
• Hand sanitizer

It’s easy to see how this number can add up quickly!

KNOW YOUR INGREDIENTS

Personal care products are not tightly regulated in countries like the United
States. The U.S. Food and Drug Administration (FDA) doesn’t require
safety testing of many of the chemical ingredients, so ingredients like
formaldehyde, mercury, parabens and triclosan (that have been banned by
more than 40 countries) are still routinely added to personal care products.
This is troubling from a healthcare standpoint, as these chemicals have been
associated with cancer and reproductive and neurologic harm( 1 - 3 ) .
How can something that goes on top of your skin cause problems? Well,
your skin isn’t a waterproof raincoat—it’s more like a sponge. What you
put on it gets absorbed and goes into your bloodstream (that’s how things
like the birth control patch work) .
It can be overwhelming to figure out what ingredients are safe and what
should be avoided. Use the EWG Skin Deep database (ewg.org/skindeep )
to help you find products that have clean, non-toxic ingredients. You can
also look for the green EWG label on products.

What are Clean, Natural Ingredients?

Clean, means “non-toxic”. Natural refers to ingredients that are
derived from nature, including things like plants, honey, clay,
 vitamins and minerals. The best way to know what’s in your
products is to look at the ingredient list on the back. Use the Skin
Deep database to help you, too. Don’t be fooled by pretty packaging
or labels that say “natural”—it’s an unregulated term that’s just a
marketing buzzword.

Don’t worry if you can’t find the “perfect” product. To help you, I’ve
included product examples for each skincare step.
Avoid these harmful ingredients:

• Anything with fragrance or parfum. Fragrance brands don’t have to

disclose their “secret formulas”, which means that fragrances can
contain hundreds of chemicals (many of which trigger allergic reactions
and breakouts).
• Formaldehyde and formaldehyde releasers. These are used as
preservatives and help prevent bacterial growth. They’ve been linked to
sun sensitivity and cancer. You can find them in nail polish, body wash,
hair products and eye shadows.
• Oxybenzone. This is used in some sunscreens to block UV light. It
harms coral reefs and marine life and is a hormone disruptor.
• Parabens. These are used as preservatives in many cosmetics and
skincare products. They’re associated with hormone disruption and
obesity.
• Phthalates. These are added to fragrances to make them stay longer on
the skin. They’re known hormone disruptors and are associated with
decreased fertility.
• Sodium lauryl sulfate (SLS). This surfactant is found in cleansers,
body washes and mascara. When it combines with other chemicals, it
forms carcinogenic compounds.
• Triclosan. This is found in antibacterial hand soaps and hand sanitizers.
It’s a known skin irritant and hormone disruptor.
 THE CLEAN SKINCARE ROUTINE

While diet, supplements and lifestyle habits provide the foundation for clear
skin, topical treatments (AKA your skincare products) are added in to help
shift your skin towards its optimal state.
I’m guessing that whatever topical medications you’re using aren’t
working (or you wouldn’t be reading this book). The goal is for you to not
have to use any topical medications, so if you’re ready, transition to this
skincare routine instead .

The guidelines are simple:

• Use less products

• Use less ingredients
• Choose clean, natural ingredients
• Choose eco-friendly products when possible
• Avoid allergens and irritants (fragrances, dyes, alcohols, most essential
oils)

Pretty straightforward, right?

When you’re always adding new products into your skincare routine,
the new product has the potential to interact with or block the action of
another product. When you use less products, which usually means less
ingredients, you’re removing as many potential triggers for your acne as
possible. It’s like an elimination diet for your skincare routine.
What you don’t put on your face is just as important as what you do put
on it!
Remember to patch test anything new before using it all over your face.
Refer to Chapter 4 for instructions on how to do this.
So, let’s get to it. Here’s the clean skincare routine:

CLEANSE
Gentle cleanser with clean, natural ingredients
(<10 ingredients ideal)
 T R E AT Niacinamide ( vitamin B3)
MOISTURIZE
Rosehip seed oil

Optional add-ons

TONER
Apple cider vinegar, diluted, once or twice
weekly
FA C E M A S K
Aloe vera matcha or manuka honey cinnamon
mask, once weekly
MAKEUP
Mineral makeup
PROTECT
Broad-spectrum, natural sunscreen, as needed

I know that asking you to try a new skincare routine can be scary.
Trust me—I used to think natural skincare products were pretty
worthless. How could something natural be more effective than medication?
(Yet, ironically, my medications weren’t doing anything to fix my skin).
I stuck with the same six skincare products for years. Years! While I
may have seen an initial improvement when I first started using them, that
tiny glimmer of hope made me decide that they were “safe” to use forever.
Using so many products with harsh ingredients made my skin very sensitive
and prone to breakouts, especially if I added in anything new.
After training in functional medicine and making major changes to my
diet and lifestyle, I knew that upgrading my skincare routine was way
overdue. I started looking into the research about natural topical therapies
for acne, soon realizing that some of the natural therapies were just as
effective as acne medications.
Over time, I simplified my skincare routine, made sure my products had
as few ingredients as possible, switched to natural acne treatments, traded
regular makeup for mineral makeup and stopped wearing makeup every
day. And guess what? My skin has never looked better.
 I’m asking you to do less so you can see how beautiful your skin is
when you don’t interfere with its natural processes. Harsh topicals disrupt
your skin as it tries to rebalance itself. Do you really think that something
that bleaches fabric is the best option for your skin? Probably not.
If you still need convincing, here are some other things to consider:

• You’re building a foundation for clear skin with diet, supplements and
lifestyle habits. Your topical treatments are complementary to this.
Once the cleanup is done inside of your body, the outside will reflect it.
• You’re approaching your skincare routine like a science experiment.
You’re removing as many potential variables as possible, patch testing
products beforehand, adjusting your routine based on careful
monitoring, and using what works best for your skin—not anyone
else’s.
• You’re supporting your skin’s natural flora rather than continually
wiping it out with harsh topicals like antibiotics or benzoyl peroxide.
• You’re layering products in the correct order to maximize their
effectiveness.
• You don’t have to guess what products to use in your skincare routine .
Now, let’s take a look at each of the skincare steps in detail. They’re listed
in the order that you would apply them. Omit any of the optional steps that
you’re not doing.

Cleanse
Use a gentle cleanser with clean, natural ingredients and less than 10
ingredients if possible. Look at the ingredient list to see what’s in your
cleanser before buying it.
Avoid harsh surfactants like sodium lauryl sulfate (SLS) which are often
added to cleansers. While these surfactants are good at getting rid of dirt,
they disrupt the delicate structure of the outermost skin layer, called the
stratum corneum. They strip away important lipids, proteins and natural
moisturizing factor (NMF) components, leading to dry, irritated skin that’s
prone to breakouts.
 Cleanse your face once at night before bed. That’s it. You don’t want to
overwash your face because it strips the skin of its natural oils (which
makes your skin produce more oil) and can be irritating. However, you do
want to rinse off your face if you’ve been sweating a lot, like after
workouts.

CLEANSING METHOD

1. Wash your hands. Remove any makeup with a makeup remover wipe.
2. Rinse your face with warm water (never hot).
3. Lather a small amount of cleanser all over your face.
4. Gently massage it onto your face using small circular motions.
5. Rinse off the lather with warm water. Pat your face dry with a clean
towel.

EXAMPLES

• Naturally Clear Cleansing Foam - Metabolic Maintenance

• Gentle Cleansing Gel - Live Botanical

Tone - optional
Use this toner after cleansing, once or twice per week. Mix 1 part apple
cider vinegar (ACV) with 3 parts water. Put the toner into a spray bottle and
spray it onto a cotton round before swiping it over your face. Let it sit for
one minute, then rinse it off. Don’t apply ACV undiluted onto your skin.
ACV is made from fermented apple cider. It contains organic acids—
like acetic, citric, lactic and malic acids—that have exfoliating effects when
applied topically and a naturally acidic pH to help balance the pH of the
outermost skin layer. Some of the acids exhibit antibacterial activity against
the bacteria associated with acne and have been found to improve both dry
and oily skin( 4 - 7 ) . Use organic apple cider vinegar that contains the
mother.

Treat
Niacinamide, also known as nicotinamide, is a form of vitamin B3 that has
numerous skin benefits. It regulates sebum production, reduces redness and
hyperpigmentation, improves the appearance of pores and is anti-
inflammatory( 8 , 9 ) . Clinical trials comparing 4% niacinamide and 1%
clindamycin (a topical antibiotic prescribed for acne) found that
niacinamide is as effective as the antibiotic at treating acne( 10 , 11 ) .
Use niacinamide as a leave-on acne treatment. You can apply it before
your moisturizer or look for moisturizers that include it as an ingredient.

EXAMPLES

• Naturally Clear Topical Spray - Metabolic Maintenance

Moisturize
Botanical oils deliver skin-healing nutrients directly onto the skin and help
maintain the integrity of the skin barrier. Rosehip seed oil comes from the
bright red seed pods of roses and is ideal for acne-prone skin. It’s
considered a dry oil, which means that it readily absorbs into the skin and
doesn’t leave behind a heavy oily residue.
Benefits of this oil are that it contains tretinoin, a type of retinoid that
fights acne, and antioxidants like vitamin C, which combat
hyperpigmentation. Rosehip seed oil is also high in linoleic acid, which
people with acne have been found to have lower levels of in their skin( 12 ) .
Low linoleic acid causes sebum to be stickier and increases breakouts.
It can be an adjustment for your skin to use oil alone, so I recommend
phasing it in. To start, mix 1-2 drops of rosehip seed oil with a regular
moisturizer. See how your skin responds to it. Eventually, you can use
less/no moisturizer and up to 3-4 drops of oil, or continue to use a
combination of the two. I found that it took several weeks for my skin to
adjust to using just oil.
Look for organic, cold-pressed and sustainably harvested oils whenever
possible. Oils should be packaged in dark bottles to preserve their quality.

EXAMPLES
 • Rosehip seed oil - Mountain Rose Herbs

What About Other Oils ?

Cannabidiol (CBD) oil is also beneficial for acne. It’s made by
extracting CBD from cannabis leaves and diluting it in a carrier oil,
like jojoba or rosehip seed oil. When applied topically, CBD delivers
nutrients (like vitamins A and D) that support skin cell growth and
aid in skin repair. It’s also anti-inflammatory and decreases sebum
production( 13 ) .
I recommend not using coconut or olive oil on your face unless you
know that your skin already tolerates it. While they may be
beneficial for other skin types, they are usually too heavy for acne-
prone skin.

When shopping for a regular moisturizer, look for the following

ingredients:

• Aloe vera
• Ceramides
• Components of the skin’s natural moisturizing factors (NMF), like
sodium PCA
• Glycerin
• Hyaluronic acid
• Manuka hone y
Like you did with your cleanser, look for a moisturizer with clean, natural
ingredients and as few ingredients as possible.

EXAMPLES

• Tolérance Extrême Emulsion - Avène

 Face mask - optional
These are optional face masks that you can do once per week. Choose the
mask that best suits your skin type.

A L O E V E R A M AT C H A F A C E M A S K

For normal, combination or oily skin

Aloe vera gel contains sulfur and salicylic acid, which are common
ingredients found in acne treatments. Matcha powder is rich in polyphenols,
like EGCG, which reduce sebum, fight inflammation and have anti-wrinkle
activity( 14 - 16 ) .

Ingredients

• 2 tsp aloe vera gel, fresh or store-bought (look for preservative-free)

• ¼ tsp matcha powder
Directions
1. Cleanse your face.
2. Mash the aloe gel with a fork and whisk it together with the matcha
powder. It’s okay if there’s still a few big chunks of the aloe gel
leftover.
3. Apply the mask to your face and leave it on for 15 minutes.
4. Rinse off with warm water. Pat your face dry and apply moisturizer
afterwards.

How to Harvest Aloe Gel

Make sure your plant has a few strong leaves first. Cut off a large
leaf at the base, then slice the stalk in half. Scoop out the clear gel
inside with a spoon. If you’re harvesting more than ¼ cup, you can
purée it in a food processor (or blender) to get rid of the big chunks.
Fresh aloe gel can be stored in the refrigerator for one month.

M A N U K A H O N E Y C I N N A M O N FA C E M A S K
 For dry skin
When used together, honey and cinnamon fight bacteria involved in acne( 17
).

Manuka honey is produced by bees that feed off of the manuka tree,
which is native to Australia and New Zealand. It is a natural humectant
(meaning it draws in and retains moisture) and has four times the amount of
nutrients that regular honey does. Manuka nectar contains a compound that
is converted to something called methylglyoxal. If there is more
methylglyoxal, it means that the manuka honey is more antibacterial. There
is a rating scale that measures this called the Unique Manuka Factor
(UMF). Look for manuka honey with a UMF rating of 15 or more to use on
your skin .
Cinnamon contains cinnamaldehyde and cinnamic acid, which have
antibacterial, anti-inflammatory and antioxidant effects. Topical application
of cinnamon gel has been found to significantly reduce acne lesions and
decrease skin redness( 18 ) .

Ingredients

• 1 tsp manuka honey

• ¼ tsp cinnamon
Directions
1. Cleanse your face.
2. Mix the manuka honey and cinnamon together in a small bowl.
3. Apply the mask to your face and leave it on for 15 minutes.
4. Before rinsing off, lightly tap areas of your skin where there’s
congestion and breakouts. Honey-tapping helps draw out sebum and
other impurities from your pores.
5. Rinse off with warm water. Pat your face dry and apply moisturizer
afterwards.

Protect - as needed
Look for a broad-spectrum, natural sunscreen without harmful chemicals.
I’ve always had a problem with sunscreens breaking me out, so I’ll
sometimes wear protective clothing and limit exposure during peak sun
hours instead. Use your judgment here .

Makeup - optional
Switch to mineral-based makeup and wear makeup as little as possible.
Mineral makeup is made from earth minerals. It contains fewer ingredients
than other kinds of makeup and is usually free from artificial colors, oils,
fragrances and preservatives that can be problematic for acne-prone skin.
When applied, it sits on top of the skin (so it won’t clog pores) and creates a
natural barrier against environmental factors. It also has the added benefit
of sun protection, due to ingredients like zinc oxide.

SAMPLE MAKEUP ROUTINE

1. Mineral foundation, which doubles as a concealer (mix a small amount

of foundation powder with a drop of rosehip oil and dab onto
blemishes as cover-up)
2. Mineral eyeshadow, eyeliner, mascara
3. Natural lightweight lip balm

Less is more. Layering too many products on top of your skin can create
more problems, like acne cosmetica —a type of acne triggered by
cosmetics. For now, try to avoid any extra makeup steps unless it’s for a
special occasion.
Examples

• Annmarie

S U MMA RY

Follow the general guidelines: use less products, use less ingredients,
choose clean and natural ingredients, choose eco-friendly products when
possible and avoid potential allergens and irritants (fragrances, dyes,
alcohols, most essential oils).
 Key takeaways

• Use the EWG Skin Deep database to help you choose clean products
• Use a gentle cleanser with clean, natural ingredients (<10 ingredients
ideal)
• Treat with niacinamide (vitamin B3)
• Moisturize with rosehip seed oil, with or without a regular moisturizer
• Optional: tone with diluted apple cider vinegar, once or twice weekly
• Optional: aloe vera matcha or manuka honey cinnamon face mask,
once weekly
• If you wear makeup, switch to mineral-based makeup and wear
makeup as little as possible
 CHAPTER 9
LIFESTYLE HACKS

Designing your lifestyle to optimize overall health has a huge impact on

your skin.

F I V E MI N U T E S O F ME D I TAT I O N

Mindfulness practices like meditation are a proven way to manage stress.

While mindfulness can be practiced in any part of your life—like walking
outside, playing an instrument, or even eating—I find that taking the time to
quietly sit and meditate is one of the most powerful healing tools. Sitting
still, slowing your breathing, and bringing your attention to the present
moment has the effect of rewiring your stress response, calming your
nervous system and healing your skin( 1 ) .
There’s no such thing as a “good” or “bad” meditation. I recommend
sitting in meditation for at least five minutes every day. You can do
anything for five minutes! Work your way up to longer time intervals as
you’re able .

Loving-Kindness Meditation Exercise

Loving-kindness meditation, also known as “metta” meditation, is where
you repeat phrases of well-wishes towards yourself or others. Directing the
good intentions towards yourself is especially important for acne-sufferers.
 This exercise may feel soothing or even uncomfortable—it depends on
where you are right now. Sometimes when you feel grief or anger, it can
indicate that your heart is softening to reveal what is underneath.
Sit in a comfortable position with your eyes closed, placing one hand
over your heart. Recite the following in your mind:
May I be happy
May I be healthy
May I be safe
May I be at peace

Focus on your breath as you feel it move through your chest, filling your
heart. Let the intention of the words sink in. Repeat.

Rewrite the Script

Louise Hay, author of Heal Your Body, writes that acne is a
symptom of not accepting the self or dislike of the self. She suggests
replacing the negative thought pattern with a new one: that you love
and accept yourself where you are right now. Next time you’re
tempted to criticize yourself, replace it with “I love and accept
myself” instead. This shift in mindset is deeply healing on a cellular
level .

Silent Meditation Exercise

Find a comfortable cross-legged position, or sit upright in a chair, resting
your palms comfortably on your knees. Sit up tall through your spine and
soften your shoulders away from your ears. Close your eyes. Take a slow,
deep breath in and out through your nose, bringing your attention to your
inhale and exhale. Continue breathing and bringing your attention back to
your breath.
You may notice that your mind is wandering—that’s normal.
Acknowledge the thoughts before gently bringing your attention back to
your breath.

SLEEP
There’s a reason why it’s called beauty sleep! Your skin is fighting off
constant attacks during the day and is in “protect” mode. During the night,
it switches to “repair and regenerate” mode. Skin regeneration can be up to
three times faster at night compared to daytime.
As the sleep hormone melatonin begins to rise in the evening, it offsets
damage from things like air pollution and UV radiation, while another
hormone, called human growth hormone (HGH), increases cell turnover
and accelerates skin repair. The temperature of your skin rises as you sleep,
making it more receptive to whatever is left on it or put on it. That’s why
removing old makeup and applying nourishing products at bedtime is best.
Using products like moisturizers also counteracts the transepidermal water
loss that occurs in the early morning, which can leave your skin dry and
prone to irritation .
Aside from skin health, sleep is also essential for memory and
cognition, weight management, mood regulation, energy and immune
function. The brain’s waste removal system, called the glymphatic system,
can only rid itself of waste if you are getting deep and restful sleep.
Aim for eight hours of sleep every night.

Tips for better sleep

• Go to bed and wake up at the same time every day, including weekends
• Keep your room cool (between 60-67°F) and dark
• Use a blackout curtain
• Avoid electronics at least an hour before bed
• Install a blue-light filter on your phone and computer
• Exercise regularly
• Eat your last meal at least three hours before bed
• Avoid drinking caffeine after 12pm
• Switch to tea instead of coffee
• Avoid alcohol, which can interfere with sleep and dehydrate your skin
 Bedtime Tea
• 1 part chamomile
• 1 part lemon bal m
Directions
1. Combine herbs. Use 2 tsp of mixed herbs per 8 oz of water.
2. Steep herbs for 10 minutes in boiling water, covered. This helps to
preserve the medicinal oils from the herbs.
3. Drink tea at least an hour before bedtime.

H O R MO N A L B R E A K O U T S

Testing for hormonal imbalance first is recommended to guide treatment.

Androgen excess and spearmint tea

If you have excess androgens, as seen in polycystic ovarian syndrome
(PCOS), consider drinking two cups of spearmint tea daily. Spearmint tea
has anti-androgen effects, decreasing testosterone levels that contribute to
hormonal acne( 2 , 3 ) . Spironolactone, a drug prescribed for hormonal acne,
is an anti-androgen.
I recommend the spearmint tea by Traditional Medicinals. Steep the tea
in boiling water for at least 10 minutes, covered, before drinking. If you are
allergic to mint (or related plants like basil, oregano and rosemary) you’ll
want to skip this tea.

Estrogen dominance and DIM

If you’re struggling with estrogen dominance, consider supplementing with
diindolylmethane (DIM). DIM is a phytonutrient found in cruciferous
vegetables like broccoli, cauliflower, kale and radishes. You’d have to eat
about ten pounds of broccoli to get a therapeutic amount of DIM, so
supplementing is preferable.
 DIM helps your liver increase the amount of “good” estrogen
metabolites instead of the “bad”. It also inhibits the enzyme aromatase from
converting testosterone to estrogen, which can make estrogen dominance
worse.
Take 100mg of DIM daily. It can take up to three months to notice a
change in your skin, so give it time. Discontinue taking DIM if you
experience any negative side effects, common side effects are headache and
nausea. It can decrease the efficacy of certain medications, so consult with
your healthcare provider before taking it.
Other things that help with estrogen dominance:

• Get enough fiber in your diet, 30-50 grams daily

• Avoid industrial meat and dairy products
• Drink filtered water
• Lose excess body weight
• Make sure you’re pooping at least 1-2 times daily
• Create space to de-stress using meditation, yoga, gratitude, etc.

D E TO X Y O U R H O ME

The primary goal here is to decrease your toxic burden, which helps clear
your skin. Make small, incremental and budget-friendly choices as you see
fit.

• Use natural, unscented cleaning products

• Swap out plastic for glass food containers
• Use a high-quality water filter for drinking and bathing
• Keep windows open to ventilate your home
• Buy more house plants to help filter air
• Use natural weed or pest killers
 • Test for and address issues with environmental molds and mycotoxins
• Use essential oil diffusers instead of air fresheners with artificial scents
• Minimize electromagnetic field (EMF) exposure, keep phones in
airplane mode at night
• Invest in a non-toxic, organic mattress and bedding

DIY All-Purpose Cleaner

• 2 cups water
• ½ cup distilled white vinegar
• 20 drops tea tree oil (lavender or lemon oil work too)
Directions
1. Pour ingredients into a spray bottle. Spray surfaces and wipe clean
.

E AT I N G O U T AT R E S TA U R A N T S

Eating out is convenient but it can feel like a chore if you’re trying to
navigate a new food plan. Here are my tips for helping you stay on track.

• Eat a snack before going out to eat. This can be as simple as a handful
of nuts in the car ride over. You won’t be as hungry when you arrive
and you’ll be less tempted by the bread basket.
• Look at the menu ahead of time and know what you’re going to order.
This will take away the stress of figuring it out when you arrive.
• If options are limited, stick with a salad topped with some type of
protein. Instead of the premade salad dressing, ask for olive oil and
vinegar (or lemon wedges).
 • If options are less restricted, stick with meat and vegetable dishes.
Examples: burger wrapped in lettuce with sweet potato fries, roasted
salmon with asparagus, dairy-free curries, chicken shawarma with rice,
shrimp and vegetable stir fry, any type of customizable bowl with a
gluten-free grain, protein and serving of fat (like avocado or tahini
dressing).
• Ask your waiter if you’re not sure about the ingredients and describe
your food preferences (gluten-free, dairy-free, etc). They’ll point you in
the right direction and the kitchen can modify to meet your requests.
• Take activated charcoal if food quality is questionable. Activated
charcoal binds to any toxic substances and helps flush them out of your
body, which makes it beneficial for general detoxification purposes.

MA I N TA I N I N G C L E A R S K I N WH I L E T R AV E L I N G

Traveling can derail any routine. The following tips can make traveling
work in your favor.

• Pack a meal and snacks for the plane. This can be something simple
like leftover stew in a thermos. If there’s good options at the airport,
you can pick those up when you arrive. I travel with packets of protein
powder, gluten-free oatmeal, beef jerky and stevia.
• Bring activated charcoal. You never know when you might need it. In
addition to getting rid of toxins from low-quality foods, charcoal also
helps get rid of excess gas and bloating, which can occur if you’re
eating new foods while traveling.
• Look up restaurants in the area beforehand. You can filter your search
using words like “healthy” or “grass-fed”. In terms of cuisine,
Mediterranean and Japanese are generally protocol-safe depending on
what you order. Mark restaurants that seem like a good fit on your map.
• Make a run to the grocery store when you first arrive. You can pick up
any snack foods or meals if they have good options at the hot food bar.
 • Let people know what you can have, not what you can’t . For
example, tell your hosts that you eat most meat and vegetable dishes.
That way they can choose restaurants accordingly and grocery shop for
the right things. If you need specialty items (like coconut milk) let them
know that too.

S U MMA RY

Make informed lifestyle choices.

Key takeaways

• Practice five minutes of meditation daily

• Get at least eight hours of sleep every night
• Keep your home free of unnecessary toxins
• Spearmint tea helps with breakouts caused by excess androgens (seen
in conditions like polycystic ovarian syndrome)
• For estrogen dominance, consider supplementing with DIM
• At restaurants, look at menus beforehand, stick with meat and
vegetable dishes and ask waiters for help
• When traveling, bring easy to pack items like protein powder packets,
figure out what your food options are in the area and tell people what
you can have (not what you can’t)
 CONCLUSION

When you treat the root causes of acne, rather than suppress it with
medications, you restore balance to your inner ecosystem. This allows you
to maintain clear skin for the long term.
I hope you’re able to take the tools that you’ve learned from this book
and apply them. These tools are now part of your “health tool kit” that you
can access at any time. Be your own health detective: be curious, be patient
and be willing to experiment. It will all come together.
Now that you have the tools, it’s time to put them to use.
 CHEAT SHEET

SAMPLE ROUTINE

7A
M Meditation
Breakfast: Mediterranean Chicken Sausage with Artichoke Dip
Supplements: multivitamin, omega-3s, digestive enzymes, betaine
HCL and supplements specific to your plan
12P
M Workout
Water or herbal tea
Lunch: Leftovers with Simple Salad and Mustard Vinaigrette
Supplements: digestive enzymes and betaine HCL
3P
M Water or herbal tea
Snack: nuts
6P
M Water or herbal tea
Dinner: Mustard Salmon with Sweet Potato Latkes
Supplements: digestive enzymes and betaine HCL
8P
M Manuka honey cinnamon face mask
Clean skin routine
10P
M Bed

G U T R E PA I R
• 5R framework for gut healing: remove, replace, reinoculate, repair,
rebalance
• Don’t take antibiotics, acid-blockers, birth control pills or NSAIDs
unless medically necessary
• Identify your gut issue—leaky gut, Candida or SIBO—and then follow
the treatment plan
• Poop at least 1-2 times daily and drink more water

THERAPEUTIC DIET

• Eat real, whole foods

• Fill half your plate with non-starchy vegetables, one quarter with
protein, one quarter with gluten-free grains (or starchy vegetables) and
add one serving of fat
• Therapeutic foods for acne: liver and other organ meats, SMASH fish
(salmon, mackerel, anchovies, sardines, herring), bone broth, different
colored fruits and vegetables, turmeric, green tea, eggs (if allowed on
food plan), fermented foods (if allowed on food plan)
• Dairy, sugar, gluten and alcohol are not included in any of the food
plans
• Printable versions of the food plans are available on my website,
renellestayton.com
• During weeks 1-4, follow your therapeutic food plan
• Starting week 5, begin to reintroduce eliminated foods
• Continue to limit intake of sugar, refined carbohydrates, dairy and
alcohol even after the protocol in order to support gut, skin and
hormonal health

S U P P L E ME N T S
 SUPPLEMENT PLAN DOSE

Multivitamin, All plans (leaky Take as directed by

high-quality gut, Candida, manufacturer
SIBO)
Omega-3s, fish oil All plans 2 grams EPA/DHA daily
(purified)
Digestive enzymes All plans 1-2 capsules, with meals
Betaine HCL All plans, if needed First, do the baking soda or
betaine HCL test. If you do
need to take it, take your
specific dose with protein-
rich meals.
Probiotics Leaky gut 10-20 billion CFUs daily
Take for one month or
longer if needed
L-glutamine Leaky gut 1-3 grams daily
Take for one month or
longer if needed
Demulcent herbs Leaky gut Take as directed by
(DGL, manufacturer
marshmallow root, Take for one month or
slippery elm) longer if needed
Example: GI-Encap by
Thorne
Caprylic acid Candida 800mg twice daily, on an
empty stomach
Take for one month
Example: Caprylic Acid by
Pure Encapsulations
Herbal antibiotic SIBO Dosing depends on product
blend containing being used
things like Take for one month
berberine, oregano Example: Candibactin-BR
oil and wormwood and Candibactin-AR by
Metagenics, taken together.
Take as directed by the
manufacturer .

TO P I C A L T R E AT ME N T S

• Choose clean products free from harmful ingredients, use the EWG
Skin Deep database
• Use a gentle cleanser with natural, clean ingredients (<10 ingredients
ideal)
• Treat with niacinamide (vitamin B3)
• Moisturize with rosehip seed oil, with or without a regular moisturizer
• Optional: diluted apple cider vinegar toner once or twice weekly, aloe
vera matcha or manuka honey cinnamon face mask once weekly,
mineral makeup
• If you wear makeup, switch to mineral-based makeup and wear it as
little as possible

LIFESTYLE HACKS

• Practice five minutes of meditation daily

• Aim for eight hours of sleep every night
• Drink two cups of spearmint tea daily if you suffer from hormonal
breakouts related to androgen excess (seen in conditions like polycystic
ovarian syndrome)
• For estrogen dominance, consider taking DIM
• Keep your home free of unnecessary toxins
• At restaurants, look at menus beforehand, stick with meat and
vegetable dishes, eat a snack before going out to eat
• While traveling, bring easy to pack items like protein powder packets,
figure out what your food options are in the area, tell people what you
can have (not what you can’t)
 RECIPES

BEVERAGES
Bone Broth
Collagen Coffee
Golden Milk
Matcha Latte

B R E A K FA S T
AB&J Smoothie
Coconut Cinnamon Smoothie
Mediterranean Chicken Sausage

LUNCH
Chicken Salad
Coconut Curry Soup

DINNER
Crispy Garlic Chicken
Mediterranean Platter
Mustard Salmon
Persian Celery Stew (Khoresh-e Karafs)
Thai Meatball s
SIDES
Artichoke Dip
Bacon Brussels Sprouts
Baked Sweet Potatoes
Cauliflower Rice
Guacamole
Mustard Vinaigrette
Quinoa
Roasted Butternut Squash
Simple Salad
Sweet Potato Latkes

D E S S E RT
Chia Pudding
BEVERAGES
BONE BROTH
Serves: 8
For low-FODMAP: omit onion, garlic and celery

Ingredients

• 2 lbs grass-fed beef marrow bones, or any soup bones

• 1 gallon of water
• 2 T apple cider vinegar
• 2 carrots, peeled and cut into rough chunks
• 2 stalks celery, cut into rough chunks
• 1 onion, cut into rough chunks
• 1 clove garlic, smashed (optional)
• Any fresh herbs (optional)
 • 1 tsp salt (optional)

Directions

1. In a large stockpot, add the bones, water and apple cider vinegar. Let
sit for 20 minutes, allowing the vinegar to extract minerals from the
bones.
2. Rough chop the carrot, celery and onion and add it to the pot. Add the
salt.
3. Bring the broth to a boil and then reduce to a simmer. Cook over low
heat for 24 hours.
4. A frothy layer may form on top as it cooks for the first few hours.
Remove this with a spoon.
5. The last 30 minutes of cooking, add the garlic and fresh herbs.
6. Remove from heat and strain using a fine metal strainer or cheesecloth.
Store in the refrigerator for up to 4 days and freeze any extra.

TIP: Add all ingredients to the Instant Pot and cook on high pressure for 2
hours. Quick release when it’s done.
TIP: Pour the broth into muffin tins and freeze to make bone broth “pucks”
that you can use for soup stocks or to drink
COLLAGEN COFFEE
Serves: 1
For Candida: use decaf coffee

Ingredients

• 8 oz brewed coffee
• 1 T collagen peptides
• ¼ tsp cinnamon
• Optional: unsweetened non-dairy milk, stevia
Directions

1. Blend all ingredients with a handheld frother or in a blender.

GOLDEN MILK
Serves: 1

Ingredients

• 1 cup any unsweetened non-dairy milk (I use almond, coconut or

hemp)
• ½ tsp ground turmeric
• ¼ tsp ground ginger (or ½” knob fresh ginger, finely minced)
• ¼ tsp cinnamon
• Pinch of cardamom
• Pinch of black pepper
 • Stevia, to taste
Directions

1. Add non-dairy milk and spices to a small saucepan over medium-high

heat. Whisk so that spices aren’t clumped together.
2. Cover until it comes to a simmer, about 3-5 minutes.
3. Remove from the stove and enjoy.

TIP: You can also buy premade golden milk spice mixes. Just make sure
they don’t have any added sugars.
MATCHA LATTE
Serves: 1
For Candida: skip this recipe since it’s caffeinated

Ingredients

• ¾ cup any unsweetened non-dairy milk (I use almond, coconut or

hemp)
• ¼ cup hot water (not boiling)
• 1 tsp matcha powder
• Stevia, to taste
Directions

1. Blend matcha and hot water together using a hand frother or bamboo
whisk.
2. Add the non-dairy milk and stevia, then blend again.
BREAKFAST
AB&J SMOOTHIE
Serves: 1
For Candida: omit banana

For low-FODMAP: use unripe banana, use strawberries instead of

blueberries/blackberries

Ingredients

• 1 cup unsweetened non-dairy milk (I use almond, coconut or hemp)

• 1 scoop vanilla protein powder (refer to what protein powder is
allowed on your food plan)
• 1 T almond butter
• ½ ripe banana
• ½ cup fresh or frozen blueberries or blackberries
• Handful of spinach or any greens
• Stevia, to taste
• Optional: ice or extra water for thinner consistency
Directions

1. Put all ingredients in a blender and blend until smooth.

COCONUT CINNAMON SMOOTHIE
Serves: 1

Ingredients

• ¾ cup coconut milk, full fat, canned (room temperature and well
shaken)
• ¼ cup bone broth
• 2 T vanilla protein powder (refer to what protein powder is allowed on
your food plan)
• ½ tsp cinnamon
• Stevia, to taste
• Optional: ice or extra water for thinner consistency
Directions

1. Put all ingredients in a blender. Blend on high for 1-2 minutes until
coconut milk isn’t separated and consistency is smooth.

TIP: Buy bone broth to save time. I use chicken bone broth for this recipe.
MEDITERRANEAN CHICKEN SAUSAGE
Makes: 10 small patties

Ingredients

• 1 lb ground chicken thighs

• 1 cup cooked brown rice
• 1T Za’atar spice
• ¼ cup pitted Kalamata olives, diced
• ¼ cup green onion, chopped (green tops only for low-FODMAP)
• ¼ cup parsley, chopped
• ½ tsp salt
 • ½ tsp ghee
Directions

1. Add all of the ingredients (except ghee) to a large bowl and mix well.
2. Heat a skillet over medium-high heat and lightly coat the pan with
ghee.
3. Take ¼ scoops of the chicken and flatten into patties. Cook for 4-5
minutes per side or until golden brown.
4. Serve with artichoke dip (see recipe under Sides).

TIP: Make this and the artichoke dip on meal prep day so you’ll have
breakfast for the entire week.
LUNCH
CHICKEN SALAD
Serves: 8
For low-FODMAP: omit celery

Ingredients

• 1 rotisserie chicken, shredded

• 4 stalks celery, diced
• ½ cup egg-free mayo (look for vegan brands)
• ½ cup mustard vinaigrette (recipe under Sides)
• 2 T parsley or any fresh herbs
Directions

1. Add all ingredients to a large bowl and mix well.

2. Serve on top of a salad or gluten-free toast. Store in the refrigerator for
up to 3 days.
COCONUT CURRY SOUP
Serves: 4
For leaky gut: use shrimp instead of tofu (pan fry shrimp before adding it to
the soup at the end)

For Candida: use 1 delicata squash and 1 rutabaga instead of acorn squash
and potatoes

Ingredients

• 1 (13.5 oz) can unsweetened full fat coconut milk

• 1½ cups water
• 2 carrots, peeled and cut into ½” slices
• 1 acorn squash, halved, seeded and cut into ½” slices
 • 2 red potatoes, peeled and cut into 1” cubes
• 1 zucchini, sliced
• 1” chunk fresh ginger, peeled and minced
• Juice of ½ lime
• 2 tsp turmeric
• 1 tsp cumin
• 2 tsp salt
• ½ tsp ghee
• 1 cup firm tofu, cubed
• Optional: cilantro and/or pumpkin seeds for garnish
Directions

1. Prepare all of your vegetables. Set aside.

2. In a large soup pot, heat up ghee over medium heat. Add ginger and
cook for 5 minutes until soft. Then add turmeric and cumin, cook for
30 seconds.
3. Add all of the vegetables to the pot and stir to coat them in the spices.
4. Add the coconut milk, water and salt. Scrape off any browned bits
from the bottom of the pot. Once boiling, reduce to a simmer.
5. Cover and cook for 20 minutes (until the potatoes are soft). Add the
cubed tofu during the last five minutes of cooking.
6. Remove from heat and stir in the lime juice. For a thicker, creamier
soup, take out 1 cup of the soup and blend it on high, then stir it back
into the soup.
7. Garnish with fresh cilantro and pumpkin seeds before serving.

TIP: To make this vegan-friendly, substitute coconut oil for ghee.

DINNER
CRISPY GARLIC CHICKEN
Serves: 6
For low-FODMAP: avoid this recipe because it contains a lot of garlic

Ingredients

• 2 lbs boneless, skinless chicken thighs

• 8 large cloves garlic, minced (use a garlic press if you have it)
• 1 T dry white wine (such as Sauvignon blanc)
• 1 T dried oregano
• 1 tsp salt
Directions

1. Preheat the oven to 350°F.

2. Place chicken in a shallow baking dish.
3. Pour the white wine over the chicken. Sprinkle the oregano and salt on
top, then spread the minced garlic over the chicken so that it’s evenly
coated.
4. Bake for 30-35 minutes until the garlic is crispy and the chicken is
lightly browned and cooked through.
MEDITERRANEAN PLATTER
Serves: 4
For low-FODMAP: instead of the chicken and marinade use plain rotisserie
chicken, look for hummus without garlic

Ingredients

• 1 cucumber, cut into sticks for dipping (about 3” long)

• 1 bag baby carrots
• 2 large tomatoes, sliced
• 1 bunch of basil
• 14 oz can artichoke hearts (packed in water), drained and sliced in half
• ½ cup Kalamata olives, pitted
• Hummus (10 oz tub), dairy-free
• Optional: dolmas or falafels
For the chicken and marinade
1. 2 lbs boneless, skinless chicken thighs
2. Juice of 1 lemon
3. 10 cloves garlic, minced
4. 1 T fresh thyme
5. Salt to taste

Directions

1. Marinate the chicken in the lemon juice, garlic, thyme and salt for at
least 30 minutes before making.
2. Turn the grill to medium high heat. Grill the chicken until the internal
temperature reaches 135°F (about 7-8 minutes per side). Remove from
heat and let it sit for at least 3-5 minutes before cutting.
 3. Prep your vegetables after you’re done cooking the chicken. Then,
divide the platter ingredients evenly amongst four plates. I like to put
the hummus in the middle and spread the rest of the ingredients around
it.

TIP: To make this vegetarian or vegan-friendly, substitute falafel for

chicken. Just make sure the ingredients work with your food plan.
MUSTARD SALMON
Serves: 4

Ingredients

• 4 salmon fillets, skin on (about 6 oz each)

• ¼ cup Dijon mustard
• ¼ cup parsley, chopped
• Juice of ½ lemon
• Pinch of salt and pepper
Directions

1. Preheat oven to 375°F. Line a baking sheet with parchment paper.

2. In a small bowl, mix together Dijon, lemon juice and parsley. Set
aside.
3. Pat each salmon fillet dry and place salmon skin side down on the
baking sheet. Season with salt and pepper.
4. Take 1 tablespoon of Dijon mixture and spread on top of each salmon
fillet.
5. Bake for 12-15 minutes until salmon is cooked through. Let sit for 10
minutes before serving.
PERSIAN CELERY STEW
(KHORESH-E KARAFS)
Serves: 8
For low-FODMAP: avoid this recipe because it contains a lot of celery,
garlic and onions

Ingredients

• 2 lbs lamb stew meat

• 2 cups water
• 2 heads celery, cut into 1” pieces
• 2 bunches of flat leaf parsley, finely chopped
• 1 bunch of fresh mint, finely chopped (or 1 T dried mint)
• 1 large yellow onion, diced
• 2 cloves garlic, minced
• ¼ cup lime juice (about 2 limes)
• 2 tsp salt
• 2 tsp turmeric
• ½ tsp saffron, dissolved in 2 T hot water
• ½ tsp ghe e
Directions

1. In a large soup pot, sauté onion in ghee until it’s soft and translucent,
about 5 minutes.
2. Add stew meat and garlic, stirring occasionally until the meat is
browned.
3. Add the rest of the ingredients to the pot and bring to a boil.
4. Reduce to a simmer, cover and cook for 2 hours.
 5. Adjust seasoning to taste and serve.

TIP: Make this in the Instant Pot. Follow the same directions from the
beginning, using the sauté button. Once the meat is browned and you’re
ready to add the rest of the ingredients, the only modification is to use 1½
cups of water instead of 2. Secure the lid and hit the meat/stew button, set
the time for 20 minutes. When it’s finished, let it naturally release (takes
about 20 minutes).
THAI MEATBALLS
Makes: 12 meatballs

Ingredients

• 1 lb ground beef
• ¼ cup green onion, chopped (green tops only for low-FODMAP)
• ¼ cup cilantro, chopped
• 1 large carrot, finely shredded
• 1 T fresh ginger, peeled and minced
• 1 tsp salt
Sauce
 • ¼ cup coconut aminos
• 1 T fish sauce (optional)
• 1 T toasted sesame oil
• 1 T fresh ginger, peeled and minced
Directions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.

2. In a medium-sized bowl, mix together the ground beef, green onion,
cilantro, carrot, ginger and salt.
3. Use a cookie scooper (or your hands) to scoop out meatballs and put
them on the baking sheet. Bake for 20-25 minutes, until meatballs are
browned.
4. Prepare your sauce while the meatballs are baking. In a small bowl,
whisk together the sauce ingredients. When the meatballs are done,
drizzle the sauce on top.
5. Serve meatballs with rice and steamed baby bok choy.

TIP: Double the meatball recipe and freeze the second batch so you can use
it for a quick meal.
FOR RICE AND BABY BOK CHOY: Before making the meatballs, start
cooking a cup of brown rice (follow directions on bag) or use leftover
brown rice. Start steaming the baby bok choy 10 minutes before the
meatballs come out of the oven. Add 1” of water to a large pot with a
steaming basket. Put over medium-high heat. Once simmering, add bok
choy to the basket. Steam for about 7 min, until bright green and base is
tender.
SIDES
ARTICHOKE DIP

Ingredients

• 1 (14 oz) can artichoke hearts, drained

• ⅓ cup extra virgin olive oil
• Juice of 1 small lemon
• 2 T tahini
• 1½ tsp turmeric
• Pinch of cayenne (optional)
• ½ tsp salt
Directions

1. Add all ingredients to a high speed blender and blend until smooth.
BACON BRUSSELS SPROUTS
Serves: 4
For low-FODMAP: avoid this recipe because it contains Brussels sprouts

Ingredients

• 1 lb Brussels sprouts
• 3 slices nitrite-free bacon, chopped into small pieces
• 2 T ghee, melted
• Salt and pepper, to taste
Directions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.

2. Trim the ends and any old leaves off of the Brussels sprouts, then cut
them in half.
3. Toss the Brussels sprouts with melted ghee and bacon pieces. Spread it
evenly over the baking sheet. Season with a pinch of salt and pepper.
4. Bake for 30-35 minutes, until Brussels sprouts are crispy and browned.
BAKED SWEET POTATOES
For low-FODMAP: limit serving to ½ cup

Ingredients

• 4 small sweet potatoes

Directions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper

2. Wash the sweet potatoes and then poke a few holes in each with a
knife or fork (allows steam to release while baking).
3. Arrange sweet potatoes on the baking sheet a few inches apart. Bake
for 45 minutes to 1 hour, or until sweet potatoes are tender.

TIP: To make these in the Instant Pot, put 1” of water and the steam rack
inside the pot. Hit the “manual/pressure cook” button and set to high
pressure for 15 minutes. Let it quick release.
CAULIFLOWER RICE
For low-FODMAP: avoid this recipe because it contains cauliflower

Ingredients

• 1 medium head of cauliflower, roughly chopped into medium-sized

chunks
• ½ tsp coconut oil
• Salt, to taste
Directions

1. Add cauliflower chunks to a blender or food processor, about 2 cups at

a time. Pulse until rice-like consistency. (You may have to scrape the
edges frequently to make sure all of the pieces are riced).
2. In a large skillet, heat coconut oil over medium-high heat. Add riced
cauliflower. Cover and cook for about 5-7 minutes, until cauliflower is
soft but not mushy. Season with salt.

TIP: Buy pre-riced cauliflower. You can find this in the fresh or frozen
produce section.
GUACAMOLE
Serves: 2
For low-FODMAP: avoid this recipe because it contains a lot of avocados,
onions and garlic

Ingredients

• 2 avocados, ripe
• ¼ cup salsa
• Juice of 1 lime
• Salt and pepper, to taste
Directions

1. Peel and mash avocado in a medium sized bowl. Add salsa, lime juice,
salt and pepper. Mix well to incorporate.
MUSTARD VINAIGRETTE

Ingredients

• ¾ cup extra virgin olive oil

• 2 T apple cider vinegar
• Juice of 1 lemon
• 2 tsp Dijon mustard
• ½ tsp salt
• 2 drops liquid stevia
Directions

1. Add all ingredients to the blender and blend.

2. Adjust seasoning as desired.
QUINOA
Makes: 3 cups cooked quinoa

Ingredients

• 1 cup quinoa, rinsed and drained

• 2 cups water (or bone broth)
• ¼ tsp salt
Directions

1. Add all ingredients to a medium sized saucepan.

2. Bring to a boil, then reduce to keep at a low simmer. Cook uncovered
for 15-20 minutes, until all of the water is absorbed. Remove from heat
and cover for 5 minutes.
3. Fluff with a fork before serving
ROASTED BUTTERNUT SQUASH
Serves: 8
For Candida: avoid this recipe as butternut squash is a starchy vegetable

For low-FODMAP: limit serving to ¼ cup

Ingredients

• 1 butternut squash, halved, peeled, seeded and chopped into 1-2”

pieces
• 2 T ghee, melted
• Salt and pepper, to taste
Directions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.

2. Toss butternut squash with melted ghee, salt and pepper. Spread evenly
over baking sheet.
3. Bake for 40 minutes, until browned.

TIP: Buy butternut squash that’s already been prepped.

SIMPLE SALAD
Serves: 2

Ingredients

• 4 handfuls of any salad greens

• 1 large carrot, shredded
• ¼ large cucumber, halved and sliced thin
• Any other toppings you want: avocado, radishes, pumpkin seeds, etc.
Directions

1. Mix all of the ingredients in a large salad bowl.

SWEET POTATO LATKES
Makes: 8 latkes
For Candida: avoid this recipe because it contains sweet potatoes and
arrowroot which are starchy

For low-FODMAP: avoid this recipe because it contains coconut flour

Ingredients

• 2 cups peeled and shredded Japanese sweet potato (about 1 large sweet
potato, use biggest grating size)
• ¼ cup coconut flour
• ¼ cup arrowroot powder
• ¼ cup green onions, chopped (green tops only for low-FODMAP)
• Juice of ½ a lemon
• ½ tsp salt
• 2 tsp ghee
Directions

1. Peel and shred the sweet potato. Put shreddings in a clean towel and
wring out as much excess liquid as possible.
2. In a medium-sized bowl, mix together the coconut flour, arrowroot and
salt.
3. Add the sweet potato shreddings, green onion and lemon juice. Mix
well with your hands to combine.
4. Heat a skillet over medium-high heat and add ghee.
5. Add ¼ cup scoops of the latke mixture to the skillet and flatten with a
spatula. Cook about 5-6 minutes per side, or until golden brown.
DESSERT
CHIA PUDDING

Ingredients

• ½ cup chia seeds

• 3 cups any non-dairy milk
• 1 tsp vanilla extract
• 2 tsp cocoa powder (optional)
• Stevia, to taste
Directions

1. Add all ingredients to a bowl and stir well.

2. Cover and put in the refrigerator. Let it sit for at least 2 hours before
serving, giving it another good stir after 1 hour.
3. Add more milk if the pudding is too thick or more chia seeds if it’s too
runny.
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LIFESTYLE HACKS
 ABOUT THE AUTHOR

Renelle Stayton
is a functional
medicine nurse
practitioner and
holistic
nutritionist in
Victoria,
British Columbia. Trained at the University of California, San Francisco
and the Institute for Functional Medicine, her approach is to treat the root
causes of problems, not just the symptoms. Using food as medicine and
helping people treat chronic skin conditions like acne are her personal areas
of interest. She enjoys playing the ukulele, baking healthy desserts and
spending time outdoors with her family. To find out more about Renelle’s
writings, videos and recipes, visit RenelleStayton.com .