As I progressed in my skin therapy career – I realised I was missing an essential key – knowing what nutrients correspond to certain skin functions, like cellular turnover, acne, inflammation etc. So, I completed an Integrative Nutrition Diploma (please note – I am not a nutritionist)

It’s pretty important to understand a crucial point: your skin is not just a standalone covering; it’s a  metabolic and endocrine (hormonal) organ that communicates with all other organs and systems of the body. What we ingest either fuels its glow or feeds its breakdown, and in today’s world of fast fixes, sugar bombs and TikTok Influencer trends (looking at you, GLP-1s), healthy skin is taking hits from all directions.

When we look at all the body system interactions – it becomes evident that food and nourishment should be considered a large part of your skin care routine.

Skin can be considered a nutritional mirror, reflecting the state of your gut, your hormones, your hydration and your glucose swings. When clients walk into Curated Skin and Wellness with dull, dry, inflamed or prematurely sagging skin, I don’t just gravitate to intensive treatments; I’ll also ask what’s on their plate, literally (and emotionally as well!). I’ll also HOW you eat your food – I’ll talk to you about the cephalic food response (or phase) this is your body’s anticipatory reaction to food, when we see, smell, think about food, it activates sensory receptors which prepare your digestive system before food even arrives in your stomach. This  stimulates increased saliva which prepares for chewing and swallowing. Then our stomach starts producing acid and mucus.

Insulin is released to help manage blood sugar spikes. Ghrelin, the “hunger hormone,” rises in anticipation and the digestive tract gets ready for incoming nutrients.

This makes digestion smoother and more efficient, helps control blood sugar levels and prompts feelings of fullness.

If you often eat under stress, on the run, in the car, or with lots of distractions around you – all of these processes are impaired and you may eat “the best” diet– but your body (and therefore your skin) isn’t able to process the nutrients properly. The body is very clever – and if there’s scarcity of nutrients – it will prioritise nourishing organs like your heart, lungs etc – with  skin receiving low priority. Further, if you’re inflamed from ultra-processed food, erratic eating schedule your skin is more than likely showing it through redness, acne or sensitivity.

When looking at the structure and strength of the skin, it’s important to realise collagen is a vital protein in your body, not just something you address with skincare

Here’s what most people overlook: collagen is made from amino acids, and guess where those come from? Your diet! If you’re skimping on protein, overdoing sugar and under-consuming micronutrients like vitamin C, zinc and copper, you’re literally starving your collagen production. That saggy skin you’re blaming on age and hormones? It could be cellular malnutrition.

Collagen production also takes a dive during chronic stress (hello, cortisol), crash diets and yes, prolonged use of GLP-1 medications without proper nutritional support.

Now that I’ve said that, let’s talk about the elephant in the room: GLP-1 medications like ozempic and wegovy are powerful tools for weight loss, but they come with aesthetic consequences people sometimes don’t understand. Rapid weight loss without strategic nutrition and skin support often leads to gaunt faces, volume loss and laxity that make you look older, not better. At CS&W, I’m not anti-GLP-1. I’m anti-losing-your-skin health-in-the-process of losing weight. That’s why I think every weight loss (not just the GLP1 weight loss) journey should support muscle retention, collagen stimulation and aesthetic maintenance.

Thank goodness for Skin-Saving Tech and Topicals

To fight skin laxity from the outside in, I love microneedling and nanofusion, think of these treatments as collagen wake-up calls. With the appropriate serums (and often my current. Obsession –  exosomes) these modalities stimulate neo-collagenesis deep in the dermis, have minimal to no downtime and create an undeniable improvement in skin structure and health. The ultimate correction, from my point of view, is to create a course of microneedling, alternated with sculpt and lift massage, working with muscle, fascia and vagal support, leading to lifted, snatched, healthy skin.

For topical rejuvenation, I have a curated selection of  science backed products, from which I will customise the very best regime for you. Understanding skin physiology and biology means I can recommend peptides, bio regulators and mitochondrial enhancing ingredients in products to customise a routine to target your concerns

When I look at a skin that isn’t being nourished optimally, I always explain that skin malnutrition doesn’t necessarily mean starvation; it can often mean poor absorption. For instance, gut health matters. If you’ve got leaky gut, low stomach acid or microbiome imbalances, even a perfect diet won’t nourish your skin properly. I often see clients with hormonal acne, premature aging or chronic skin inflammation, and the root causes begin in their gut. I will often recommend a high quality polyamine and butyrate supplement like i/o beauti- vital for gut health, essential for intestinal cell growth, gut lining renewal, and maintaining the gut barrier, with butyrate in particular acting as the primary fuel for colon cells, strengthening the gut barrier, reducing inflammation (like IBD), supporting immune function, and influencing the gut-brain axis for overall gut health. I’ll also talk to you about consuming fibre-rich foods (resistant starches, legumes, oats) to boost your own butyrate production,

I also like to work with other nutrients like omega-3s, polyphenols and antioxidants, which don’t just help skin; they’re a frontline defence. Calming inflammation, stabilising cell membranes and preventing glycation (an internal process where sugar damages your collagen). This is why I coach women not just on what to eat, but on how to absorb it. These nutrients and healing the gut lining can be just as important as your skin care routine.

Skin-Starving Habits I’d prefer to see the back of

Low-fat diets: Your skin needs fat to maintain its moisture barrier. Stop fearing avocado.

High-sugar everything: Glycation ages your skin faster than the sun.

Yo-yo dieting: Repeated weight gain/loss disrupts collagen integrity and elasticity.

Skipping protein: Collagen won’t build itself when there’s subpar protein intake.

Feed Your Face: What to Eat for Lit-from-Within Skin

Protein: Aim for at least 90–120g/day, especially during weight loss or perimenopause.

Healthy fats: Omega-3s (salmon, walnuts) and monounsaturated fats (olive oil, avocado)

Antioxidants: Berries, dark chocolate, green tea protect your skin cells from oxidative stress.

Hydration: Water, and while I know it’s popular to say drink X amount of water per day –  Water can’t do it all. Electrolytes work in unison with water for proper hydration. Sweating, fasting, sauna, keto, wholefood diets all lead to lower sodium levels. Headaches, brain fog, slower recovery, head spins….Sound familiar? That’s why I will recommend electrolytes (I swear by F.ore you with a balanced delivery of sodium, magnesium and potassium) and herbal teas (my faves are from better tea, their blooming teas add a moment of ritual to my day along with hydration)

Collagen peptides: I personally use Mitchells Bone Broth Protein powders for their bioavailability and unlike whey and plant-based powders, bone broth delivers naturally occurring collagen in every serving. It’s gentle on the gut and ideal for all ages, providing essential support overall health—far beyond just muscle building and strength.

Be aware that not all collagen peptides are created equal, and things to consider include:

Free from heavy metals (some cheap collagens have trace amounts of lead, mercury and arsenic)

Sourced from clean, pasture-raised or wild-caught animals (not factory-farmed)

Free of artificial sweeteners, fillers or chemical preservatives

Third-party tested for purity (many companies don’t test for contaminants.)

Red Flags when purchasing Collagen:

“Collagen” powders from bargain brands or bulk tubs with:

Artificial sweeteners (sucralose, acesulfame potassium)

Natural flavours (which often hide endocrine-disrupting chemicals)

Carrageenan (linked to gut irritation)

Collagen from unknown or low-quality sources(e.g., pork from non-organic farms in China)

If you’re drinking collagen to heal your skin, gut and joints, it shouldn’t come laced with the same rubbish that causes inflammation. Ingredients matter.

The CS&W 360 degree Approach

I combine clinical grade aesthetic treatments, sensory restorative treatments, curated home care regimes and consultation grounded in an understanding of functional nutrition. My personal daily stack includes superdose glutathione(exceptional bioavailability due to its liposomal delivery system), Superdose magnesium (liposomal delivery system with 7 forms of Magnesium), a high-quality EFA (Advanced Skin Omegas+) because their purity and potency is validated and Mitchell’s collagen peptides. I manage stress (and up my intake of Superdose Vit B Complex when I need to) and try to prioritise sleep because skin can’t be its vibrant best when you’re living off cortisol and caffeine.

My aim is to teach my clients how to glow from the inside out with food, lifestyle, and skin health strategy that makes sense for real lives.

Skin is the Symptom. Nutrition is the Medicine.

If you want tighter skin, fewer lines and that confident, hydrated glow, you will need to stop treating skin like a surface-level problem. We have amazing skincare products that can, with professional advice, can deliver measurable results BUT the supporting magic is in the metabolism, the collagen remodelling, the hormone balance and the meals you’re eating (or skipping).