🧼 Acne / Skin Clarity
Sebum + insulin/androgen-driven
Oily skin, breakouts along jaw/chin; worse with high-glycemic diet.
A consistent AM/PM routine and a lower-glycemic diet — and don't pick.
Acne clears on consistency, not intensity — and a food-trigger log finds your personal driver.
Move — the mechanics that fix it: Lower glycemic load
Reduce high-GI foods and dairy if triggering; zinc; topical retinoid/niacinamide.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Pumpkin seeds (local SG)
- Oysters (cooked) (local SG)
- Lean beef (cooked) (local SG)
- Oats (rolled, dry) (local SG)
Daily nutrient targets: vitamin: 300mg (goal), omega3: 1500mg (goal), protein: 100g (goal), zinc: 15mg (goal), sugar: 25g (limit), fiber: 35g (goal), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- Zinc — ★★★★☆
- Tretinoin / Retinoids — ★★★★★
- Niacinamide · Biotin · Azelaic acid (brief) — ☆☆☆☆☆
- Omega-3 (EPA/DHA) — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
- Testosterone (TRT) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes acne / skin clarity?
Sebum + insulin/androgen-driven. Oily skin, breakouts along jaw/chin; worse with high-glycemic diet.
What exercises help acne / skin clarity?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch.
What should you eat for acne / skin clarity?
Foods that support it: Salmon (cooked), Sardines (canned in water), Pumpkin seeds, Oysters (cooked), Lean beef (cooked).
What supplements help acne / skin clarity?
Evidence-ranked options: Zinc, Tretinoin / Retinoids, Niacinamide · Biotin · Azelaic acid (brief), Omega-3 (EPA/DHA), Vitamin D3 (+ K2).