The difference between Men and Women

I’m about to say something that to some, may seem controversial even though it is a fact of life. 

Men and women are different. Fundamentally, biologically, and naturally men and women are different. There are some things that men are better at than women, and some things that women are better at than men. Neither gender is better, or superior over the other but they are simply different. 

One of the biggest differences between men and women that is hardly ever discussed, is the hormonal difference between men and women. 

Yes of course, hormonally men and women are different. Many would argue that women are more emotional and “more” hormonal than men. But the reality is, men actually have a very similar hormonal cycle to women, as far as the swings that they go through and altering energy levels. However, the key difference is, as many know, women operate on a 28 hormonal cycle. Men, on the other hand, operate on a 24 hour hormonal cycle. 

Men experience a peak in testosterone (and energy) early in the morning typically around 8:00 pm, with a steady decrease over the next 8 hours. They experience their lowest levels of testerone between 7:00-9:00 pm, and then repeat the process of a gradual increase in testosterone over the next 8 hours while they sleep. 

Many women learn at some point in life about their hormonal cycle. Somewhere around age 14 or 15 we start our periods, the world ends, and we’re cursed to spend roughly the next 40-50 years in agony once a month, or so we’re taught to think. 

In reality, the “period” or menstrual phase, is just one of the four phases that women go through each month, with the other three being the luteal phase, follicular phase, and the ovulation phase. Your body is never not in one of these phases, and they all serve different purposes, and have pros and cons. 

If you’re interested in learning more in depth about the four different cycles women go through you can read this article here, but I’ve explained the basics below. 

The menstrual phase: 

The menstrual phase begins on the first day of your cycle and lasts anywhere between 3-7 days. Typically 3-5 days is considered healthy, 7 days is normal. Any longer than that is an indicator that your hormones are unbalanced. The menstrual phase is the shedding of the uterine lining to rid the body of the unfertilized egg. 

Follicular phase:

Your follicular phase is the longest phase in the menstrual cycle, it begins on the first day of menstruation and ends when you begin ovulation. Your follicular phase is responsible for your egg being released from the ovaries for fertilization. One egg will reach maturity faster than the others and will be released from the ovarian follicles, through the fallopian tube. During this time, your body transitions into ovulation, and the egg is either fertilized and you become pregnant, or the egg dies and is released during your period. 

Ovulation phase:

This is typically your highest energy time of your cycle. Your ovulation cycle is actually the only time you can get pregnant during your cycle, and your ovulation phase is typically around two weeks. During your ovulation phase your body is releasing an egg from your ovaries to allow it the opportunity to be fertilized. This time period is only 24-48 hours generally, and if the egg is not fertilized in this time, it will die, and be released during your period. Sperm can last in the uterus for up to 6 days before it dies, and if you have active sperm in your uterus within your ovulation window, then there is a good chance your egg will be fertilized. 

Luteal phase: 

The luteal phase is responsible for the thickening of the uterine lining and occurs just after ovulation. It is the last phase of your menstrual cycle and ends when your period starts, thus repeating the cycle. 

So we see these women go through changes week to week, experiencing higher energy levels at certain times of the month, vs others. Women may experience their luteal phase as being a particularly creative time for them, while their menstrual phase is a time that they need rest. 

All this to be said, it seems in this particular way men are set up to unfair advantage. Men go through all these hormonal cycles in a days time, and find their most productive, highest energy time is during the working hours, with decrease in energy levels during evening hours. Women, on the other hand, can struggle with performing at the same level every single week, with varying hormonal levels, or may be better suited to certain tasks during certain times of the month than others. 

Additionally, women need more sleep than men. It’s always been advised that we get an even eight hours, however, as we do more research and begin to really explore the differences between men and women, we’ve learned than many do better with 9-10 hours a night of sleep. If you’ve ever felt lazy or unproductive for needing these extra hours, you’re not alone, and it turns out it may be what you needed all along. Additionally, women often need more sleep during certain phases of their cycle. Eight and half hours may be suitable during the ovulation phase when you have more energy, but you may need closer to 10 during your menstrual cycle. 

All of these factors, and more, contribute to men and women oftentimes thriving in different environments. Once upon a time, menstruating women used to leave the village and spend several days alone by the river, or with other menstruating women. While to some this may be seen as ostracizing, some think of this as an opportunity to embrace community and allow women to have the rest that they truly need during a time that can be quite taxing on the body. 

Today, however, we live in a world where were told that women can do everything men can do, and that women should be girl bosses who work high demanding corporate jobs. I’m certainly not saying that women can’t hold these positions. I’m simply saying that if you have no desire for such a thing, or if you would rather live a lifestyle that allows you to embrace your body’s most natural cycles that anyone, man or woman, should be able to do that. 

Men and women are not the same, and we may find that our bodies work and feel better if we’re allowed to live in a state closer to optimization. 



The Best Birth Control for Your Health

Birth control is a personal choice for each user. It’s important that proper planning and research is done before making decisions on birth control, especially if you’re looking at a long term option.

I did not feel that I was properly warned about the side effects of most of my birth control options when making this decision for the first time. The reality is that any hormonal birth control option is likely to have major side effects.

I’ve put together a guide of some of the most popular forms of birth control, both hormonal and nonhormonal, as well as my personal recommendations. 

Hormonal birth control is known to cause serious health problems in many cases. Taking hormonal birth control can cause everything from serious mood swings and emotional changes to a variety of different cancers and other life-threatening conditions.

Not all non-hormonal birth control options are perfect though. Many non-hormonal birth controls have health draw-backs, although most of them are minor compared to hormonal options.

When talking about the effectiveness of birth control, the numbers report how many people get pregnant each year on that particular form of birth control. For example, if you’re birth control is 90% effective, one in 10 people using that form of birth control will get pregnant each year.

Non Hormonal Birth Control

Copper IUD 

The copper IUD is the only non-hormonal low maintenance, long term birth control method that I am aware of. It is better for your health than a hormonal birth control option, but it’s not great. The copper IUD is a T-shaped device placed into the uterus by a doctor. The copper IUD makes the uterine environment inhabitable to sperm.

The copper IUD can cause heavy bleeding and cramps. The extra stress of having a foreign object inside the uterus causes heavy periods as the body tries to dispel the foreign object. It has other risks as well. The copper IUD can cause:

  • Menstrual problems (irregular periods, heavier periods, longer periods, etc.)
  • Cramps and dizziness after insertion
  • Ovarian cysts
  • Expulsion (the body rejecting the IUD)
  • Infection
  • Puncturing the uterine wall
  • Pelvic inflammatory disease
  • Ectopic pregnancy
  • Miscarriages
  • Intrauterine pregnancy

The copper IUD can have serious health side effects, but it is a very convenient, hassle-free form of birth control after implantation, in many ways (side effects aside). The copper IUD requires a prescription from a doctor and implantation by a doctor. It can be free if covered by your health insurance, but otherwise, it can cost upwards of $900. 

Spermicide 

Spermicide is a chemical that prevents pregnancy by killing sperm. The active ingredient is nonoxynol-9, and it is available in multiple forms.

Spermicide can cause mild skin irritation. Some people may be allergic to the ingredients. An unhealthy gut generally causes allergies, so if your gut is healthy, this shouldn’t be a problem. Spermicide needs to be inserted at least 10-15 minutes before you have sex, which can be inconvenient for some. Spermicide is also only effective for about an hour, which can also be inconvenient. Some spermicides have a funny taste.

Spermicide alone is anywhere from 70-80% effective. Combined with condoms and used properly, this method is 97% effective.

Spermicide does not protect against STDs. Long term spermicide use can make some more susceptible to HIV and other STDs, but again, I wouldn’t worry about this if you are healthy.

Spermicide is available without a prescription at any pharmacy or store where you would buy contraceptives. It usually ranges in cost from about $8-$15 per kit. Read and follow the directions carefully.

Fertility Awareness

Fertility awareness involves tracking your cycle and avoiding sex on the days you’re most fertile. When done correctly, it can be an effective form of birth control, but it can be difficult (or impossible) to track your fertility effectively if you aren’t extremely healthy.

This method can also be inconvenient, as it means not having sex on your most fertile days, or at least not having sex on those days without relying on other forms of protection. Irregular periods make it difficult to track your most fertile days. And it is important to note that sperm can live in the female reproductive tract for as long as five days. If avoiding pregnancy is your number one priority, I would not recommend this method of birth control.

Breastfeeding

Obviously, breastfeeding is only a valid form of birth control after you’ve already had a baby, and it only works for so long. The longer you are able to breastfeed, the better for the baby and the longer you have a natural form of birth control. Most of the mainstream sources consider this method of birth control to be effective for 6 months postpartum, but the healthier you are the longer you’ll be able to use breastfeeding as a form of birth control. This is an extremely effective method of birth control when done right, and it’s free. This method of birth control can work for 2-3 years if you’re healthy, but when your period returns, you’ll want to find another form of birth control. 

Barrier Method Birth Control

Barrier method birth control coupled with spermicide is my recommended form of birth control. Many barrier methods are only 80-85% effective with typical use. This accounts for user error and malfunctions. For this reason, barrier methods coupled with spermicide make for an extremely effective method of birth control with little to no side effects. 

The Birth Control Sponge

The birth control sponge is a round piece of foam-filled with spermicide that you insert into your vagina close to the base of the cervix before having sex. It prevents sperm from fertilizing the egg by covering the cervix and continually releasing spermicide. The sponge also absorbs sperm.

The sponge must be kept in at least 6 hours after having sex. According to doctors, the sponge can be inserted up to 24 hours before sex, although you should not keep the sponge inside for more than 30 hours. I personally wouldn’t leave it in for more than 6 hours.

Sponges are available at most drugstores and available without a prescription. With perfect use, the sponge is about 91% effective if you’ve never given birth. If you have given birth, with perfect use, the sponge is about 80% effective. Using the sponge perfectly every time can be difficult, so in reality, the sponge is about 88% effective for those who have never given birth, and 76% effective for those who have.

The sponge coupled with a condom is a highly effective form of birth control. The planning required to use the sponge is not ideal for everyone. The sponge has all the side effects of spermicide, as it has spermicide in it. The sponge can also increase the risk of toxic shock syndrome (TSS). For this reason, the sponge is not considered a safe birth control option when you’re on your period. Overall, this method of birth control isn’t the most effective option, and I recommend just spermicide over the sponge. 

Cervical Caps

A cervical cap is a small cup made from soft silicone that you put inside your vagina to cover your cervix. In order to be as effective as possible, the cervical cap should be paired with spermicide.

The cervical cap is 86% effective if you’ve never given birth and 71% effective if you have given birth. Doctors say the cervical cap is safe to leave inside for 48 hours, although I wouldn’t recommend leaving any foreign object inside your body for that long.

The cervical cap needs to be left in at least 6 hours after having sex in order to be as effective as possible. Like the sponge, the cervical cap has all the same side effects including increased risk for TSS, HIV, and other STDs and is not considered a safe birth control option when you are on your period.

Compared to the diaphragm, a cervical cap fits more snuggly against the opening of the cervix. The cap is shaped like a small sailor’s hat. The diaphragm is shaped like a shallow latex cup. (Read more about diaphragms below.)

The cervical cap comes in different sizes. In order to get one, you’ll need to be fitted for one by your doctor and given a prescription. The cost range is $0-$75, depending on your health insurance.

Diaphragms

The diaphragm is similar to the cervical cap and the sponge in that it blocks sperm from the cervix. It is a shallow cup that covers the cervix and surrounding areas. It is best coupled with spermicide to be as effective as possible.

The diaphragm is more effective at preventing pregnancy than the cervical cap. With perfect use, the diaphragm is about 94% effective, but with typical average use, the diaphragm is about 88% effective.

The diaphragm cannot be left in as long as the cervical cap, (24 hours compared to 48 hours). Like the cervical cap, you have to leave the diaphragm in for 6 hours after having sex.

The diaphragm has all the similar side effects and problems as the sponge and the cervical caps. Any solid foreign object that you insert into the body for long periods of time, isn’t great for you.

Diaphragms come in different sizes so you’ll need to be fitted for one and given a prescription from a doctor.

Condoms

Condoms are the only birth control method on the market that protects against STDs. It wasn’t until recently that I realized, just like any other disease or infection, contracting an STD is a sign of a poor immune system and overall poor health. If you have a healthy gut and a strong immune system, it’s very likely that STDs won’t ever be a problem for you.

With typical use, condoms are about 85% effective. With perfect use, condoms are 98% effective. Condoms are relatively cheap and easily accessible at any pharmacy or store where you would otherwise buy contraceptives. 

Hormonal Birth Control

My only personal experience with hormonal birth control is the pill. I took the pill for about 6 weeks when I was 18. I found that it made me extremely nauseous on a daily basis, though this was prior to my conversion to an organic lifestyle.

I have friends who use hormonal IUDs and friends who have used the NuvaRing. My friend who uses the NuvaRing just had a lump removed from her breast, at age 19. My friend who uses the hormonal IUD is plagued with horrible cramping and menstrual cycle problems whenever she does have a period, although they are irregular and infrequent.

Any hormonal birth control requires a prescription and can be difficult to get without health insurance. Generally, hormonal birth control methods are much more effective than other methods, and people like them because they are usually a hassle-free way to prevent pregnancy. 

Many doctors will say that hormonal birth control is safe to use and that it’s completely safe to skip periods. I don’t agree with this. Messing with your body’s natural cycle is not good for you and can have consequences. Some of the side effects of hormonal birth control include:

  • Mood swings
  • Menstrual changes (heavier periods, irregular periods, etc)
  • Reduced sex drive (or overall changes in sex drive)
  • Headaches and migraines
  • Nausea
  • Thyroid imbalances
  • Adrenal problems
  • Anxiety and depression
  • Fertility problems
  • Gut imbalances (increased risk for IBS, Crohn’s disease, leaky gut, etc)
  • Increased risk for blood clots, stroke, and heart attack
  • Increased risk for certain cancers, such as cervical cancer, breast cancer, and ovarian cancer

These are general side effects of any form of hormonal birth control. Below I’ve gotten into the specifics of the different hormonal birth controls and how they work. Keep in mind, the side effects and problems with hormonal birth control are fairly similar across the board, and they all work in similar ways. Because all hormonal birth control works using progestin and estrogen to stop ovulation and thicken the mucus lining in the cervix, all hormonal birth control methods have similar problems and side effects.

The Pill 

The birth control pill is a hormonal pill that blocks ovulation and thickens the mucus in your cervix to prevent pregnancy. With perfect use, the pill is 99% effective, but many people forget to take it every day, and for that reason, it’s realistically around 91% effective. Like all hormonal birth control methods, the pill has a plethora of side effects. The pill requires a prescription by a doctor and can be upwards of $50 without health insurance. 

Nuva Ring

The NuvaRing is 99% effective with perfect use, but only 91% effective with average use. It’s is a small flexible ring that you wear inside your vagina. You can wear the ring for up to 5 weeks at a time. If you want to skip periods, you put a new ring in immediately. If you don’t want to skip periods, you wait a week before putting a new one in. The NuvaRing needs to be taken out at the same time each time you change it. The NuvaRing is another convenient minimal effort form of birth control. It can be left in during sex and requires very little forethought. Of course, like all hormonal birth control methods, the Nuvaring is not good for you and can have some serious side effects. People often experience headaches, nausea, sore breasts, changes to their periods, and spotting or brown discharge.

The Patch

The patch works like the pill and other methods of hormonal birth control. It releases progestin and estrogen to stop ovulation and thicken the mucus on the cervix wall. With perfect use, the patch is about 99% effective, but in reality, the patch is 91% effective with typical use. The patch needs to be changed once a week and goes on the belly, upper outer arm, buttocks, or back. People commonly experience headaches, nausea, sore breasts, change in periods, and sore skin where the patch goes. The patch requires a prescription and can cost upwards of $150 without health insurance.

Implants

The implant is a tiny rod the size of a match that your doctor implants into the skin on the upper arm. The implant can last up to five years but can be removed at any time. Common side effects are light bleeding, brown discharge, and heavier and longer periods. People also report their periods go away with the implant. Anything that deviates from your body’s natural cycle is not the best thing for you. People also experience headaches, breast pain, weight gain, and ovarian cysts. The implant is more than 99% effective and extremely convenient, but we don’t recommend sacrificing your health for convenience especially in a way that messes with your body’s natural cycle. 

Shots

The shot uses progestin to block ovulation and thicken the cervical mucus. You have to get a new show every 12-13 weeks. With perfect use, the shot is 99% effective, but many people forget to get their shots on time, making them 94% effective. The shot can have serious side effects, like all hormonal birth control. The shot requires a prescription, and administration by a doctor and typically ranges from $0-$150 per shot, depending on your insurance. The last time I saw a conventional doctor, nearly three years ago, she did not recommend the shot for health reasons.

Hormonal IUD

The hormonal IUD goes in just like the copper IUD, but releases hormones into the uterus. The hormonal IUD releases progestin to stop ovulation and thicken the mucus of the cervix wall. The hormonal IUD has all the side effects and problems that other forms of hormonal birth control have. It is, however, one of, if not the most effective form of birth control. After the IUD is inserted, it’s good for several years. It’s 99% effective and hassle-free after implantation (minus the side effects, of course). The IUD has to be prescribed and inserted by a doctor. While this is probably the most effective form of birth control, it’s likely the most dangerous as well. Not only does this birth control release hormones, but your body also has to constantly compensate for the foreign object in your uterus, and it can take quite the toll. If you continue to have periods while using an IUD, it’s likely that they will be much more uncomfortable and hard on the body. Unlike the other forms of birth control (with the exception of the implant) your body gets no break from the contraceptive.

Conclusion

Choosing the best method of birth control for your needs can be time-consuming and difficult. There’s a lot of options to consider, and everyone has different needs and priorities when it comes to what kind of birth control works best for them. If health is your top priority when considering birth control, the condom spermicide route may be the best option for preventing pregnancy with fewer side effects than other methods.

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Quick Facts on Estrogen, Testosterone, Candida, and Autoimmune Disease

Have you ever wondered why autoimmune disorders are more likely to affect women? Or why middle-aged men have more heart attacks than their female peers? Our hormones do so much more than just regulate our moods…and they might also explain why some conditions are disproportionately associated with one sex over the other.

Inflammation

An examination of 250 years of mortality data has found that women are more likely to survive extreme conditions like famine and disease than men. One possible reason for this is the hormone estrogen, which boosts the immune system. While that’s good news for all of us ladies out there, estrogen is a double-edged sword. The same hormone that makes women less susceptible to bacterial and viral infections also leads to autoimmune disease, which conventional medicine believes is simply the immune system attacking its own healthy tissue, otherwise known as an “overactive immune system”.

On the other side of the same coin, testosterone has its own benefits, and drawbacks. In 2018, a study of mast cells, immune cells that release histamines, produce a signaling molecule designed to tone down inflammation when exposed to the hormone. Testosterone may also play a role in combating depression, as men suffering from depression typically have low testosterone levels. But that suppressed immune response can keep the body from reacting to potential health hazards, including pathogens. This results in many men ignoring subtle immune system warnings until it’s too late.

Must Read: What Causes Chronic Inflammation, and How To Stop It For Good

Heart Disease

Men are more likely to experience heart attacks earlier in life than women, and both testosterone and estrogen play a role in this. Having too much or not enough testosterone puts men at greater risk (and likely women too, though studies are scarce). And estrogen stops white blood cells from adhering to the insides of blood vessels. This prevents dangerous blockages from occurring. For women, after menopause, the risk of heart disease rises significantly as estrogen decreases.

Autoimmune Disease, Estrogen, and Candida

Studies suggest that estrogen’s ability to increase immune system response leads to an overactive immune system, a.k.a. autoimmune disease. We suspect there is much more to it than this. Candida overgrowth is largely misunderstood and typically ignored within the conventional medical community. Research shows estrogen supports the growth of Candida. Anyone with autoimmune disease has Candida overgrowth. This is why women are far more likely to live with autoimmune disease.

Must Read: Fungal Infections – How to Eliminate Yeast, Candida, and Mold Infections For Good

Hormones Matter More Than We Think

Do we truly know how our modern conveniences – processed foods, multitudes of plastics, birth control – change us hormonally? Heart disease is the number one cause of death in the United States for both men and women, and yet no one is treating it hormonally. Without an understanding of the body as a holistic system, we will never be able to properly address modern health concerns.

Must Read: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones
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Birth Control Pills for Men are Here. What Does that Mean for Reproductive Health?

Effective male birth control might finally be on its way, as scientists from the University of Washington Medical Center and the Harbor-UCLA Medical Center in Torrance, CA prepare to present their experimental oral contraceptive at the Endocrine Society’s 100th meeting in Chicago. The pill, called dimethandrolone undecanoate or DMAU, contains an androgen like testosterone, a progestin and a long-chain fatty acid (undecanoate) that keeps the birth control from clearing the body too quickly. This last component appears to be key to this new contraceptive offering, according to the study’s senior investigator, Stephanie Page, M.D., Ph.D., professor of medicine at the University of Washington.

DMAU is a major step forward in the development of a once-daily ‘male pill’…Many men say they would prefer a daily pill as a reversible contraceptive, rather than long-acting injections or topical gels, which are also in development.”

Related: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

Mild Repercussions?

The sample size for this study was small, with a total of 83 men completing the study. At the highest dose of the contraceptive, participants had significantly lower levels of testosterone and two of the hormones required for sperm production. Previous male birth control efforts showed liver inflammation, but this new effort passed all kidney and liver safety tests.

Or Serious Side Effects?

The pill didn’t result in any liver damage, but all groups taking part in the trial reported weight gain and decreases in HDL (“good”) cholesterol levels. Researchers classified these issues as mild, but these side effects may indicate that men with lower testosterone experience a lower level of health.

In a recent study of over 5,000 Italian men, scientists found that men with lower sperm count were 20 percent more likely to have higher blood pressure, bad cholesterol, and weigh more. The lower sperms levels went hand in hand with decreased testosterone, leaving many men at increased risk for diabetes, heart disease, stroke and decrease muscle and bone health. Dr. Alberto Ferlin, the leader of this study and a professor of endocrinology at the University of Bresci, said, “Infertile men are likely to have important co-existing health problems or risk factors that can impair quality of life and shorten their lives.”

Related: How to Detox From Plastics and Other Endocrine Disruptors

Spreading the Discomfort Around

The side effects of this pill don’t appear to be serious, but a universally reported weight gain and increased bad cholesterol is the precursor to more serious health issues later in life. But it remains to be seen if men will be interested in managing their reproductive functions with a daily pill, especially one where it must be taken with food to be effective.

I’m not saying that women need to continue taking on the majority of the faux hormone contraceptive responsibilities…in fact, why hasn’t this happened sooner!! But there are still serious health issues stemming from that that we have yet to properly address in modern medicine. Are we adding on to that dog pile? Then again, by the year 2050, giving birth will likely be an extremely dicey proposition due to antibiotic-resistant bacteria.

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How to Detox From Plastics and Other Endocrine Disruptors

The soles of your shoes, the fabric of your clothing, your contact lenses, your chewing gum, your phone, food containers, mattresses – all are made with plastic. It’s everywhere. It’s in our salt and it’s in our water. Plastic may be the most insidious and enduring product we’ve ever produced.

While plastic improves our daily life in countless ways, it is also suffocating our planet and causing catastrophic pollution, much of it hidden and microscopic. Just how bad is it?

Bottled water samples were collected and analyzed by scientists over a ten-month investigation. The study analyzed 259 bottles from 19 locations in nine countries across 11 different brands and found an average of 325 plastic particles for every liter of water being sold.

In one bottle of Nestlé Pure Life, concentrations were as high as 10,000 plastic pieces per litre of water. Of the 259 bottles tested, only 17 were free of plastics, according to the study.” – Drinking Bottled Water Means Drinking Microplastics

This study comes just after a damning study of plastic found in sea salt brands was published in the scientific journal Scientific Reports. Theyanalyzed seventeen commercial salt brands from eight different countries on four continents for plastic particles. They found plastics in all but one brand.

Contents

BPA’s Replacement, BPS, Likely No Better

BPA is the starting material for producing polycarbonate plastics. We found out it leaches into the ground and water and causes all kinds of problems. Of course, the manufacturers denied and lied until the mounting evidence was incontrovertible. Then BPS was developed, and was a favored replacement; they thought BPS was more resistant to leaching. But BPS is leaching. Nearly 81 percent of Americans have detectable levels of BPS in their urine. Once it enters the body it can affect cells in ways that parallel BPA.

Microplastics, Endocrine Disrupters, and the Environment

Microplastics are most likely, to varying degrees, already in all of our drinking water and in all of our bodies. Microplastics absorb toxic chemicals linked to cancer and other diseases and release those chemicals into animals that consume it, like fish and humans who eat those fish. Experts say since these fibers have been found in most of our water supply, they have to be in our food as well. From fish to organic vegetables, microplastics are everywhere. At this time, there is no known way to completely filter or contain them.

Plastic waste doesn’t biodegrade. Instead, it breaks down into smaller pieces of itself, down to the nanometer scale (one billionth of a meter). Science knows that particles of this size migrate through intestinal walls and travel to lymph nodes, glands, and bodily organs.

Plastic is toxic. It has been proven to cause cancer. Plastic toxicity weakens the immune system, metabolism, and affects people’s skin, weight, behavior, and much more.  Plastic particles will leach into food and drink and is also absorbed through skin and lungs. Plastics leach endocrine disruptors, meaning plastic screws up our hormonal system.

Most plastic products, from dishes to plastic bags to food wraps, have been proven to release estrogenic chemicals. These chemicals are endocrine disrupters that act like the sex hormone estrogen, according to a study in Environmental Health Perspectives. Excessive estrogen, estrogenic chemicals, and other endocrine disruptors have been linked to cancer, fertility problems, male impotence, heart disease, and many other conditions.

Endocrine disruptors (EDs) are chemicals that mimic our own hormones. They bind hormone receptors and disrupt the body’s normal hormonal actions. Endocrine disruptors may cause a more powerful response than the natural hormone would have or a diminished response. In some cases, they cause a completely different response than its natural counterpart would have created. EDs are typically measured in parts per trillion, which is indicative of the fact that very small amounts can have a disrupting effect on us. EDs are very stable. They don’t break down quickly. This is, in large part, why they are in so many products. They also get stored in our fat cells. They tend to stick around for a long time.

The dangers of plastics have not been studied adequately, and the plastic industry has no desire or intention of doing so. A study looking into the effects of BPA on rat testicles found that lipoic acid exerted antioxidant effects that can protect against BPA damage. In the study, BPA was shown to reduce testosterone, testicular weight, protein content, antioxidant activity, and beneficial enzyme activity, while damaging the mitochondria. Fetal exposure to BPA has been associated with obesity, altered reproductive function, and cancers later on in life. BPA was accidentally discovered to be carcinogenic when medical researchers came to find that rats were getting cancer during a study for something else.  They found out that it was caused the BPA in the water bottles. And now we are supposed to trust BPA free plastics?

How to Avoid Plastic Toxicity

Many manufacturers have stopped using BPA to harden plastics, replacing it with “BPA-free” alternatives like the most common replacement, BPS (Bisphenol S).

Our research showed that low levels of BPS had a similar impact on the embryo as BPA. In the presence of either BPA or BPS, embryonic development was accelerated. Additionally, BPA caused premature birth.” –Nancy Wayne

You probably can’t avoid plastics. Even if you go to another planet plastic is going to take you there and contaminate that ecosystem. But you can limit plastic consumption and keep your body in a homeostasis state that detoxifies itself at all times.  And the good news is that with the right diet and a healthy body, BPA and BPS can be flushed out of your system quickly, some say within 24 hours. A properly working body can process and dispel a lot of toxins. An unhealthy body rids itself of toxins at a slower rate than the toxins are consumed and produced.

Ways to Limit Plastic Contamination & Plastic Use

  1. Keep your home clean, and vacuum regularly
  2. Filter tap water
  3. Always avoid artificial fragrances
  4. Stay away from warm or hot plastics, don’t even breathe near them
  5. Avoid canned foods
  6. Avoid conventional personal care products like shampoos, soaps, moisturizers, makeup
  7. Avoid conventional and big-ag produce (pesticides and herbicides have plastic residues)
  8. Cook your own foods using whole-food ingredients
  9. Stop using plastic straws, even in restaurants
  10. Purchase food, like cereal, pasta, and rice from bulk bins and fill a reusable bag or container
  11. Use paper or your own reusable shopping bags, bulk goods bags, and bring your own mesh produce bags (FYI: I suspect that many paper bags contain BPA and BPS)
  12. No more chewing gum, it’s made of plastic
  13. Buy boxes and glass instead of plastic bottles whenever possible
  14. Use a reusable bottle or mug for your beverages or coffee and soda refills (but you don’t drink that crap, do you?)
  15. Boycott any restaurant that still uses styrofoam – Why is that still a thing?
  16. Use matches or invest in a refillable metal lighter – avoid the plastic disposable ones
  17. Eat real, whole foods – fresh foods equates to less packaging and less previous plastic contact
  18. Don’t use plasticware ever, bring your own if need be
  19. Use cloth diapers – disposable diapers are extremely toxic to the environment and your baby
  20. Make your own cleaning products
  21. Pack your lunch in glass containers and reusable bags.
  22. Use a razor with replaceable blades instead of a disposable razor
  23. Find other disposal products that can be replaced by their non-disposable counterparts
  24. Avoid seafood
  25. Avoid cheap supplements and be wary of sports supplements

Also, Avoid BPA receipts!

Did you know that some receipts contain 250 to 1,000 times the amount of BPA typically found in a can of food?  If that isn’t scary enough, BPA transfers readily from the receipt to skin and cannot be washed off. Different types of receipts contain varying levels of BPA. If you aren’t sure whether or not a merchant uses BPA in their receipts, either ask directly or let them know early in the transaction that you will not need your receipt. Gas station receipts are particularly notorious for containing huge amounts of BPA.” – Home Maker Chic

How to Detoxify Plastic Byproducts

To eliminate BPS, BPA, and other plastic residues from the body, one must  first and foremost, make sure your gut is not leaking! A healthy gut microbiome will breakdown toxins into inert substances. See How To Heal Your Gut for more on that.

The second most important thing you can do is consume lots of salads like these. Incidentally, salads are part of building a healthy gut microbiome. A large salad with 15 different vegetables and herbs will chelate toxic chemicals from the body while providing nutrition and feeding a healthy, diverse microbiome.

Also, eliminate heavy metals and other toxins as well. Toxins tend to disrupt the endocrine system. The endocrine system is your hormonal system (click to learn more), which includes glands like the thyroid, adrenals, and the pancreas. Heavy metal toxicity and other toxins will also inhibit the body’s ability to detoxify other chemicals including plastic residue.

Most people living on a modern, refined diet suffer from candida overgrowth, and consequently, a leaky gut. Ingesting pesticides, GMOs, antibiotics, alcohol, and other toxic foods kill our natural, beneficial gut microbiome. The refined sugars and flours we ingest feed the microbes that survive our toxic lifestyles. These microbes thrive in our toxic bodies because they feed off of simple sugars and weak cells. They also feed off of plastics, heavy metals, and all kinds of toxins. And they are not the microbes that optimize our health. THe best gut bacteria just happen to like the healthiest foods. Nature wouldn’t work if it were any other way.

The diet I recommend may sound extreme. It’s the same diet I advocate for those suffering from cancer, diabetes, depression, any other autoimune disease or infection, or for those who just want to detoxify. If you are sick, no amount of supplements will fix that. But with the right diet, supplements will radically speed up the process of getting well. If you want to live life disease free, save the following articles:

Even if you’re not feeling ill in any way, detoxifying plastic or anything else is done best with raw, fresh vegetables. The right salad will chelate heavy metals, BPAs, BPS, and more, all while replenishing the minerals we need. Garlic, parsley, cilantro, and many other foods show promising chelation properties, but their effects alone are weak. Thr trick is to combine many healthy foods with their many health benefits for a holistic approach. Taking a few cloves of garlic a day will not significantly reduce levels of toxins any more than taking a supplement. In other words, don’t underestimate the importance of the right diet. It must contain a wide variety of fresh, whole foods.

Supplements for BPA and BPS, Heavy Metal Detox, and Other Endocrine Disrupters

Without a proper diet, the right supplements will work, but only to a certain extent, and only for a little while. On the other hand, supplements taken with a healthy diet can radically speed up healing time.

Plastic Detox Supplement Stack

With a proper diet, the following is probably overkill (but if the budget allows it…):

Keep reading for an explanation of these supplements:

Probiotics

1.) Get thee some probiotics – pronto. I’m not talking celebrity endorsed yogurt here. Chose fermented foods like kimchi, natural sauerkraut, and kefir. A refrigerated, concentrated probiotic supplement helps. Drink kombucha. Bifidobacterium breve and Lactobacillus casei were found to extract BPA from the blood of mammals and were excreted out through the bowels. That is very good news!

Beneficial bacteria strengthen the gut and help break down chemicals like BPA so they can be cleared out. As a bonus, they break down pesticides, another major endocrine-disruptor, and other toxins as well. Probiotics are becoming well known for breaking down endocrine-disruptors and other toxins in the body.

My recommendations (pick one depending on the budget):

  • Syntol AMD (powerful probiotic with prebiotics and enzymes)

Activated Charcoal (AC)

Chelators are small molecules that bind very tightly to metal ions. Activated charcoal is proven to attach to heavy metals including beneficial macrominerals, so mineral supplementation is recommended when consuming activated charcoal, though this can be mitigated with a healthy diet like as mentioned above.

Activated charcoal is highly negatively charged. It seems to bind with positively charged particles. Pathogens typically have a high positive charge associated with them, and so do plastics. Activated charcoal filters have shown to remove BPA from water, but I don’t see any research on its ability to filter BPA from the body, but I think it works.

My recommendation:

Bentonite Clay

Like activated charcoal, bentonite clay is negatively charged. Unlike charcoal, bentonite clay provides minerals and other nutrients to the body while it sucks out toxins, as it helps repair the intestinal tract.

My recommendation:

Diatomaceous Earth (DE)

Another chelator, and much more. Any self-respecting eco-friendly health-nut has a bag of food-grade DE somewhere. Take it with water to kill pathogens in your gut, and use it outside or indoors for pest control.

Food grade DE is approximately 80-85% silica. Life cannot exist without silica. Most people are silica-deficient.

There are tons of uses and benefits of using DE. Read more: Diatomaceous Earth – Mother Nature’s Secret Weapon: What Is It, How to Use It

Chlorella

Chlorella has a well-documented history of helping remove heavy metals and other toxins like dioxin from the body expeditiously. Its high concentration of chlorophyll and fiber seems to be a big part of its exceptional detox benefits. It’s almost certain, considering the mechanism, that Chlorella (and spirulina) help pull out BPAs and other plastic residue.

Chlorella is a good source of protein, GLA, and phytochemicals, B12, B2, B3, iron, magnesium, Beta Carotene, and a bunch of powerful phytochemicals. Chlorella stimulates the growth of friendly bacteria. Furthermore, chlorella’s cell walls act to absorb toxic compounds within the intestines, restoring proper gastrointestinal pH and helping to promote normal peristalsis. And it is another chelator, as it is also very negatively charged, attracting positively charged molecules.

Phytochemicals found within Chlorella pyrenoidosa support the complex network of enzymatic reactions that drive the human detoxification system. This detoxification network involves the Phase I and Phase II enzymatic reactions that take place in nearly all cells in the body, though they are concentrated in the liver cells. Phase I detoxification reactions change non-polar chemicals that are not water-soluble into relatively polar, water-soluble compounds. The Phase I process can result in the formation of reactive chemicals that are typically more toxic than the original compounds. Phase II detoxification is necessary therefore to add chemical groups to the toxic intermediates to make them water-soluble so that they may easily be excreted via urine and/or feces. Phase I and Phase II detoxification pathways must remain functional for the removal of toxins from the body. This research focuses specifically on the Chlorella pyrenoidosa species of green algae recognized for its detoxification properties. – King Hardt Academy

Spirulina

Chlorella is green algae, but spirulina is more of a blue-green in color. These two algae have a lot in common. Chlorella’s green hue demonstrates that it’s richer in chlorophyll than spirulina, and chlorella is said to have stronger detoxification properties. But spirulina is an even better source of protein, and it offers iron, B1, B2, B3, B6, B12, calcium, potassium, zinc, and a host of microminerals.

My recommendation:

Related: Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula

Enzymes

Digestive enzymes break down food. Metabolic enzymes, also known as systemic enzymes, break down foreign proteins, fibrin, and other toxins, and they clean the blood of impurities. Consider the ramifications of this. Probiotics and enzymes together help breakdown nearly everything in the gut that doesn’t belong. Read more about systemic enzymes here.

My recommendation:

Indolplex – DIM

Diindolylmethane (DIM) is naturally present in cruciferous vegetables such as cauliflower, cabbage, broccoli, and brussels sprouts. It helps metabolize estrogens and hormone-disrupting estrogen mimics. Indolplex is a dietary supplement that contains a patented, bioavailable form of diindolylmethane.

My recommendation: 

Calcium D-Glucarate

Calcium glucarate (calcium d-glucarate, calcium saccharate) supports the glucuronidation detoxification process.

Glucuronidation is a major metabolic reaction, and mainly takes place in the liver, for disposal of a variety of endogenous (such as TH) and exogenous substrates (such as PCBs).

Comprehensive Handbook of Iodine, 2009

Calcium glucarate is naturally found in fruits and vegetables, especially cruciferous vegetables. Calcium glucarate helps rid the body of toxins and excess hormones while it protects our cells from carcinogens.

My recommendation: 

Conclusion

My family and I do avoid it as often as we can. Years ago, I spent considerable time trying to completely eliminate plastic from my life. I found that my overall environmental footprint went up a little. Plastics make things so easy and convenient that sometimes it just doesn’t make any sense to do without it. I’m careful, but plastics don’t scare me. The body can handle a remarkable toxic load when the diet is right. I trust my diet to eliminate the BPA, BPS, and whatever else gets in there that shouldn’t be.

That said, I cannot wait for the day when our plastics come from hemp or some other sustainable alternative. There are much better options available to us if we can just get out from under this petroleum-based economy.

Recommended Reading:
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Testosterone May Provide Protection Against Autoimmune Disorders Says New Study

A new study published by the National Academy of Sciences has identified testosterone as one of the reasons men have far fewer incidences of autoimmune disorders. Scientists from the department of microbiology and immunology at Northwestern University looked at mast cells, immune cells that produce histamines in response to allergic reactions. In female mice, mast cells produced pro-inflammatory signaling molecules called cytokines. When exposed to testosterone though, the cytokines sent the opposite message, signaling the immune system to relax. Science has given estrogen the edge when it comes to surviving famine and disease, but this study suggests that testosterone might have more to offer than we previously knew.

Related: What Causes Chronic Inflammation, and How To Stop It For Good

Chronic Inflammation and Autoimmune Conditions

Women are three to nine times more likely than men to develop an autoimmune disorder like lupus, rheumatoid arthritis, celiac disease, fibromyalgia, and others. This study supports the possibility that out of balance hormones may be more important than we are currently considering. Without the protection of testosterone, a woman’s immune system produced signals calling for inflammation, the reaction to harmful substances. While inflammation is not inherently a bad thing, a constantly triggered immune system and chronic inflammation can lead to serious autoimmune disorders.

Related: How to Cure Lyme Disease and Virtually Any Other Bacterial Infection, Naturally

Consequences

Many women don’t develop an autoimmune disorder, and 20% of the diagnoses of those conditions are for men. It isn’t as simple as testosterone. But we mess with hormones far more than we understand them, and this study it clear that we still don’t fully understand our bodies holistically.

Related: Sugar Leads to Depression – World’s First Trial Proves Gut and Brain are Linked (Protocol Included)

For example, women develop autoimmune disorders much earlier in life than men. From a hormonal standpoint, this echoes some aspects of conventional hormone management. Women are prescribed regular birth control at an early age, while many men address hormone-centric issues like erectile dysfunction with pharmaceuticals later in life. Do we know what we are doing to ourselves?

Sources:


Eliminate Acne For Good (No, It’s Not Another Skin Product)

Acne vulgaris is now the most common skin disease of western civilization. Over 85% of adolescents and around 50% of people who are over the age of 25 struggle with acne — and its prevalence keeps rising. Clearly, the “doctor recommended” antibiotics and skin creams aren’t helping much.

Fortunately, recent research suggests that we can eliminate whiteheads, blackheads, and red bumps with what we eat. But, is this really possible? Can we treat acne from the inside out with diet?

Why yes, yes we can. To understand how this is possible, we need to look beyond the surface of the skin.

The Acne Epidemic — A Side Effect of Western Culture

Genetics strongly influence your risk of developing acne, but acne-causing genes cannot explain the rapid increases in the incidence of acne. Population-based studies, on the other hand, suggest that diet may have the most profound impact on the severity and prevalence of acne — more so than skin hygiene, smoking, and stress (which all have been found to have little to no association with acne).

Related: Candida, Gut Flora, Allergies, and Disease

More specifically, the western diet seems to be the main instigator of the current acne epidemic. Conversely, when we look at the data from other non-westernized cultures — such as the Inuit, Okinawan Islanders, Ache hunter-gatherers, and Kitavan Islanders — acne is a rarity.

But before we jump to any conclusions, we must keep in mind that this is epidemiological data. From this evidence, we cannot assume that the western diet causes acne. This data doesn’t even provide us with strong enough evidence to claim that any diet can increase or decrease the risk of acne (there are too many confounding variables). Only when we look at the physiological mechanisms behind the creation of pimples, blackheads, and red bumps will we be able to figure out if diet can play a role in the development of acne.

The Formation of Acne — An Inside Look at Our Poor Pores

 

Whiteheads, blackheads, and red bumps are formed when there is:

  1. Increased reproduction of skin cells within the ducts that carry oily lubrication to the skin and hair.
  2. Abnormal shedding of the skin cells around the hair follicle.
  3. Increased production of sebum — the oily, waxy substance that waterproofs and lubricates the skin and hair.
  4. Colonization of the uppermost layer of the skin (stratum corneum) by a bacterium called Propionibacterium acnes, resulting in inflammation (red bumps).

As a result of these four factors, dead skin cells will stick together with the help of the excess oily sebum. This will block the pore of the hair follicle, forming a microcomedone (a clogged skin pore).

Related: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

If the microcomedone is closer to the skin, then the skin pigment called melanin will be oxidized by the air, creating what we know as a “blackhead”. On the other hand, a whitehead is formed when the microcomedone occurs deep within the hair follicle. Both whiteheads and blackheads (in their early and late stages) provide an ideal environment for Propionibacterium acnes to proliferate. As the bacteria continue to colonize the area, they trigger an inflammatory response that leads to redness, tenderness, and swelling.

What creates this chaos in the skin? The current research indicates that the main culprits are insulin and other hormones that are influenced by insulin, such as testosterone, dihydrotestosterone (DHT), and dehydroepiandrosterone (DHEA), growth hormone (GH) and insulin-like growth factor 1 (IGF-1). For example, DHT and DHEA seem to increase oily sebum production, while GH and IGF-1 appear to trigger the overproduction of the specific skin cells. When these hormones are chronically high, they will disrupt the homeostasis of the skin and stimulate acne production.

The Bigger Picture of Hormones, Acne, And Health

A helpful example of how hormones affect skin health can be found when we look at specific medical conditions that result from hormonal imbalances. Polycystic ovary syndrome (PCOS), for example, is typically caused by unhealthy increases in androgens (like DHT) in women. As a result, many women with PCOS also have acne.

Conversely, people who lack androgens or are insensitive to the effects of androgens rarely have acne. This is the main reason why people with androgen insensitivity syndrome never develop acne.

A more prevalent example of how closely linked acne and hormones are can be found in teenagers. When teenagers (and some preteens) hit puberty, they experience rapid increases in many of the hormones we mentioned above. This results in rapid growth and sexual maturation with the unfortunate side effect of acne (for most adolescents).

But don’t mistake genetics and puberty as the only contributing factors to acne formation. If we look back at the data from population-based studies comparing the incidence of acne in westernized and non-westernized societies and combine that with our knowledge of the physiological mechanisms of acne, an interesting pattern emerges.

Related: No Makeup & Blemish Free? Healthy Gut, Healthy Skin – Here’s How 

Since insulin and other hormones that are influenced by insulin instigate the chaos in the skin that leads to acne and high-carb, sugary foods stimulate insulin, doesn’t this mean that people who eat a diet filled with these processed foods will most likely develop acne?

When we look at the population-based studies, this seems to be true — especially since westernized societies eat more processed sugary foods than any other culture. Yet, this is purely a contention held by many researchers. To find out if this is what really occurs in humans, we need some high-quality scientific evidence from clinical trials.

High Glycemic Load Diet vs. Low Glycemic Load Diet — Can Diet Treat Acne?

To our knowledge, there is one study that explored the therapeutic effects of diet on acne. In this study, a total of 43 male patients with acne who were between the ages of 15 and 25 completed either a 12-week high glycemic load diet or a 12-week low glycemic load diet.

At 12 weeks, the average number of lesions in the low glycemic load diet group fell by 51% — nearly twice the reduction that was found in the high glycemic load diet.

Below are some photos of the results from the subjects in the low glycemic load diet group:

These are pretty astounding results, especially when you consider what the researchers define as a low glycemic load diet:

The LGL [low glycemic load] group was instructed to substitute high-GI foods with foods higher in protein (e.g., lean meat, poultry, or fish) or with foods with a lower GI (e.g., whole-grain bread, pasta, and fruit). Some staple foods were supplied, and the participants were urged to consume these or similar foods daily. The recommended LGL diet consisted of 25% of energy from protein, 45% from low-GI carbohydrates, and 30% energy from fats.”

This diet has a lower glycemic load than the standard American diet, but I wouldn’t consider this a “low glycemic load diet”. Some of the foods included in this diet like grains, pasta, and some fruits can provoke an unhealthy glycemic response, especially when they are eaten in high quantities.

Related: Top 10 Blood Sugar Lowering Foods

Just imagine what would’ve happened if they eliminated low fiber, high sugar foods completely. Even better results, perhaps?

Unfortunately, there are no other research studies that can provide us with a conclusive answer.

However, we can make a couple reasonable assumptions from this data:

  • Diet definitely plays a role in the incidence and severity of acne in western populations.
  • If you eat more whole foods and less processed foods, then the severity of acne will most likely be reduced.
  • Insulin levels and acne severity are related.

With that being said, many questions still remain unanswered. Here are some that come to mind for me:

  • Are insulin levels and acne severity so strongly linked that a decrease in insulin levels will improve skin health?
  • Will a low sugar, whole food diet have the same effect on women with acne?

What This Means For You And Your Acne

The researchers of the previous study suggest that losing weight and eating more low-GI foods like meat and low-carb vegetables will create favorable changes in the body that improve skin health. The researchers also explored the implications their findings have for women by relating acne to PCOS.

They went on to explain how both PCOS and acne can be caused by chronically high insulin levels. In fact, women with PCOS typically have acne and some degree of insulin resistance. The research on PCOS suggests that low carb diets (a variation of a low glycemic load diet) are the best diet to help reverse PCOS and its symptoms (like acne), so it is fair to assume that eating in this way will also improve acne in women without PCOS.

What does this mean for you and your loved ones who have acne? That you can all benefit from cutting out processed, sugar-laden foods your diet. However, this way of eating may not eliminate your acne completely. Some studies suggest that dairy can play a role in worsening acne as well.

Related: Healthy Sugar Alternatives & More

Dairy — Just As Bad As Sugar for the Skin?

Insulin and basal IGF-I plasma levels are major players when it comes to acne, and high sugar foods aren’t the only thing that increases IGF-1 and insulin to unreasonable levels. Dairy products can provoke unhealthy insulin and IGF-1 levels as well.

Although there are no clinical trials on the impact of milk consumption on acne, three large population-based studies reported a positive association between milk intake and acne. This association is probably due to the fact that the natural hormones in milk (designed to help the calves grow into massive animals) may survive milk processing and stimulate the many processes that lead to acne production. Furthermore, the whey protein that is found in most dairy products also creates a potent insulin response that may further exacerbate any acne issues.

If you suspect that your dairy consumption could be harming your skin health, then consider replacing it with dairy-alternatives. Here is a list of some suggestions to make it easier for you:

  • Use coconut milk instead of milk. In recipes, you can substitute coconut milk in for regular milk in a 1 to 1 ratio.
  • Replace heavy cream with coconut cream. Make sure the coconut cream doesn’t have any added sugars.
  • Replace dairy-based cheese with vegan cheese. My personal favorite dairy-free cheese-making companies are Treeline and Miyoko’s Kitchen. Their cheeses are some of the best I’ve ever tasted. In fact, many people think that they are better than traditional dairy-based cheese. If Treeline or Miyoko’s Kitchen doesn’t have the cheese you are looking for, then try Follow Your Heart’s vegan cheese. Follow Your Heart makes almost every type of dairy-free cheese you could ever want.
  • Instead of Cream Cheese, have Nut-Based Soft Cheese. Treeline makes a cashew-based soft cheese that is delicious and savory, and it has almost the same texture as cream cheese.
  • Replace Yogurt and Sour Cream with Nut-Based Yogurt. At your local health food market, you will probably be able to find plain almond, cashew, or coconut milk yogurt. Just make sure it has no added sugars or dubious ingredients.
  • Instead of Butter use Coconut Oil or Vegan Butter. Coconut oil has a slightly lower melting point than butter and the same smoke point as butter, which makes it a good butter replacement. If you are not a fan of the flavor of coconut oil, look for dairy-free butter in your local health food store. Make sure the vegan butter doesn’t contain any hydrogenated oils, vegetable oils, or soy oils. You can also make your own vegan butter by following recipes online — Just search for “Vegan Butter”.

Seven More Ways to Improve Skin Health And Reduce Acne

Altogether, limiting your sugar and dairy intake should have a massive impact on your skin health. If this approach isn’t working as well as you’d like after a couple of weeks, then try some of these suggestions:

  • Supplement with Omega 3s. Long-chain omega-3 fatty acids found in fish are anti-inflammatory and may improve skin health. The best sources include wild-caught salmon, mackerel, sardines, herring, and anchovies. Or if you don’t want to eat fish, supplement with some vegan omega 3s that are derived from algal oil.
  • Eat non-starchy vegetables with every meal. Leafy greens and cruciferous vegetables help promote hormonal regulation and improve skin health.
  • Take caffeine-free green tea extract. Green tea is the best source of the antioxidant EGCG (Epigallocatechin gallate). A 2016 study found that green tea extract significantly reduced acne lesions in adult women with moderate to severe acne. We suggest taking the caffeine-free extract to mitigate the adrenal stress that is typically caused by caffeine.
  • Limit dark chocolate consumption. A 2016 study found that 99% dark chocolate might significantly worsen breakouts in acne-prone men. For this reason, you may want to limit dark chocolate intake.
  • Eat only whole foods. Stick to whole foods whenever possible. Avoid anything with added sugars, even if they are natural sweeteners like honey and coconut sugar.
  • Exercise daily. Consider adding a 15-30 min walk to your daily schedule. This will increase your insulin sensitivity, decrease your insulin levels, and reduce the severity of your acne as a result.
  • Experiment with intermittent fasting. By restricting your calorie intake to an 8-hour eating window every day, you can decrease your insulin and IGF-1 levels more than you would by eating normally throughout the day.
Related: Inexpensive, Easy Detox – The One Gallon Challenge

Putting it All Together — The Best Diet For Eliminating Acne

The current evidence suggests that processed foods — specifically foods that are high in sugar and low in fiber — are the likely cause of the current acne epidemic in westernized societies. The reason why I say “likely cause” is because the existing data is scarce.

However, with our current knowledge of the physiology of acne, the prevalence of acne in westernized vs. non-westernized societies, and the results from the clinical trial on how diet affects the severity of acne, we have enough evidence to suggest that cutting out processed foods from the diet and replacing them with whole foods is one of the best (and healthiest) treatments for acne.

To put it more simply, your skin will be much healthier if you use your money to buy more organic vegetables instead of expensive creams and ineffective antibiotics.

Once you’ve adopted a low sugar, whole food diet into your life, you can improve skin health even further by:

  • supplementing with omega 3s
  • eating low-carb vegetables with every meal
  • taking EGCG
  • limiting dark chocolate consumption
  • exercising daily
  • experimenting with intermittent fasting

When you combine these suggestions together with a low sugar, whole food diet, your skin will start clearing up and your health will improve tremendously. Keep in mind, however, that it may take a couple of weeks to months before you see noticeable results — just like it did for the participants in the study we looked at earlier.

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