What’s Inside:

🥕 How to Eat (For Better Skin) 🌍 Down to Earth Podcast🗻 My Skincare Journey 🏘️ Skin Tips from the Community 📝 Fun Facts about Skin

Happy Mother’s Day! 💐You are now reading Issue Four (skin) of The Power Five. This health & wellness series is brought to you by our sponsor GEM!

Today we will talk all about the epidermis, AKA your skin, and give you several ways to improve or maintain it. And guess what? You’ll learn a ton in the process!

What to Eat for Great Skin 🥕

🔴 Beets are a good source of vitamin C, which is involved in collagen synthesis and can help protect the skin from aging and other types of damage. The antioxidants in beets, including betalains, provide further benefits by combating free radicals in the body, which can lead to skin aging and other skin ailments.

Many cultures use beets to “clean” the blood and strengthen the barrier of the skin. They are also known to positively affect skin pigmentation and quality of appearance.

🍣 Salmon is exceptionally rich in omega-3 fatty acids, which are crucial for maintaining skin health. Omega-3s help keep skin thick, supple, and moisturized. A deficiency in omega-3 fatty acids can lead to dry skin.

Salmon is also a good source of vitamin D, which plays an integral role in skin tone and may help prevent premature aging.

The pink color in salmon comes from an antioxidant called astaxanthin, which has been shown to improve skin elasticity and hydration.

🥩 High Quality (Grass Fed + Finished) Red Meat is known to reduce inflammation and increase levels of iron, which can boost circulation. Increasing blood flow to the skin which helps with the delivery of oxygen and nutrients that maintain skin health.

It is also a complete source of protein, essential for the repair and regeneration of skin cells. Protein is also vital for the production of collagen and elastin, which help keep the skin firm and wrinkle-free.

Red meat is a great source of zinc, an important nutrient for maintaining healthy skin. Zinc helps with inflammation, overall skin regeneration, and the production of new skin cells.

🥑 Rich in healthy fats, avocados help to keep skin flexible and moisturized. They also contain vitamins E and C, which are important for healthy skin.

🍵 The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness, as well as improve its hydration, thickness, and elasticity.

💎GEM! GEM bites are loaded with natural ingredients that boost immune function and reinforce healthy skin. In them, you can find vitamins C and E, zinc, turmeric, and biotin. These vitamins and minerals support various aspects of skin health, such as collagen synthesis, antioxidant protection, inflammation reduction, and regulation of melanin production.

They also have turmeric and curcumin, which tackle pigmentation issues by lightening dark spots and promoting an even skin tone.

Use code DOWNTOEARTH30 for 30% off your order.

Down to Earth Podcast 🌍

It’s not often you see a guy in a suit musing over the wonders of beets. That’s what I do in my most recent Down to Earth podcast, which I promise you will be seeing more of in this newsletter.

Long story short, beets help your skin by improving blood flow, increasing sleep quality, and adding a rosy complexion.

Let me know your thoughts on this video/concept!

My Skincare Journey 🗻

I consistently get remarks from people about my skin. It’s clear with a unique and healthy complexion, and I don’t have many wrinkles, so people are always asking what I do for it. I tell them that a balanced lifestyle of sleep, attentive care, and low stress is the key to looking the way I do, and anyone can achieve it if they try.

In many ways, I am blessed. But it wasn’t always this way.

Like many people, I have struggled with my skin. Bouts of acne, eczema and dark spots once plagued me. I remember the shame of acne and the pain of trying to remove it. It didn’t help that I was using products that weakened my skin and stripped necessary oils from it.

When it wasn’t poor eating choices or ignorance about skincare products chipping away at me, it was alcohol. When I first started drinking, I noticed how poorly I was reacting to the destructive effects of even a few drinks. It’s no surprise — alcohol dehydrates you, corrupts your cells, and damages nerve endings to an irreversible degree. There were days I would wake up after a night of drinking and shudder at what I saw in the mirror. Wrinkles, under-eye bags, thinning hair, and a dull skin tone were all commonplace. The more frequently I drank, the worse I looked.

When I eliminated alcohol from my diet, I saw instant improvements. But a piece was still missing. I didn’t have control over my skin, and acne was consistently a thorn in my side. “I’m young, active, and I maintain a healthy social life. My sleep is pretty good too. I even get sunlight every day! What could be causing inconsistent skin?”

The stress drove me mad.

Soon, the epiphany struck me like a box truck speeding ‘round a corner. Stress! That was it — I had been harboring too much stress from work, my personal life, and concern for my health. In trying to be the picture of health, I was blurring the vision.

Stress is known to disrupt many immune functions and overpower regenerative processes that keep us up to speed. Chronic stress, I should say. Living life with stress for even days or weeks at a time can be detrimental to one’s internal state, appearance, and mind.

It’s no coincidence that we associate stress with hair loss and aging — that’s literally what it does.

When I realized this, I began to prioritize a relaxed state of being. Starting with long walks, meditation, breathing sessions, yoga, and supplementation among others, I noticed a breaking of the glass ceiling. Everything was running smoothly in my life, including my skin. Here’s what I’ve learned since.

I know now to keep constantly moisturized, stay hydrated, and steer clear of certain foods. For example, in the rare event I eat chocolate, drink wine or have a greasy meal, I can expect my skin to react in kind the next morning. Taking control of my diet and understanding how my body reacts has worked wonders for my skin.

I still struggle with dry skin every so often, especially when things out of my control come into play. An example of this is weather impacts as the seasons change, and hormone fluctiations from stress or working out. I adjust for this by moisturizing more when it’s dry, and washing more when there’s dirt and grime present. When traveling, I prepare a routine in advance to avoid the chaos that typically disrupts my routines.

Habits, routine, and consistency are perhaps the most important variable that I have mastered. I’ve found that it’s most important to do at least one thing a day without fail, whether that’s a cold water face wash, applying SPF, or moisturizing before bed. Ideally, I’m completing an entire daily routine, but life happens. I’m not so hard on myself when I miss something, because I tried my best and completed at least one step. Not washing your face before bed is asking for disaster though. I never do that.

My journey to the great skin I have now has been largely marked by a top-tier diet. Loyal readers know just how important diet is to me, and it’s for reasons such as this. I understand that sugar, processed foods, and low-quality junk will get you pretty quickly. Certain foods, including vegetables, fruits, quality red meat, and legumes will do wonders. Fasting for at least 12 hours a day can produce visible improvements overnight.

Now that I’ve arrived at great skin, it’s a matter of maintenance. Anyone can improve their skin, but the hard part is keeping it. Just remember the rules of consistency, mindfulness and patience, and you will achieve the skin you want. Be honest and forthcoming about your habits, don’t stress the hiccups, and be proud of what you’re building. When you arrive at the finish line, realize that the race has just begun.

It’s a marathon, not a sprint. We’ve got this!

The Community Speaks 🏘️

There are more ways than one to skin a cat, or to get good skin. Skincare is nuanced, with no one method or strategy emerging supreme over others, so I reached out to Down to Earth subscribers for their insights.

It seems like simple, clean products are the common denominator, with SPF emerging as a universal necessity. I recommend vaseline to reinforce that sunscreen layer, and again at night to lock in moisture as you sleep. What’s your skincare secret?

10 Fun Skin Facts 💡

Skin is fascinating, beautiful, and downright bizarre when you really think about it. It’s like gift wrap for a present, except its alive and repairs itself when damaged. Loving that odd visual? Then you’ll love these 10 tidbits.

💪🏾 Super-Sized Organ Your skin is the body's largest organ. Yep, it’s like your own personal bodyguard, covering about 22 square feet and weighing as much as a small dog. Woof!

⚔️ Ultimate Protector Skin is your personal superhero, shielding you from bacteria, viruses, and pesky UV rays. It’s like wearing an invisible coat of armor.

🌡️ Thermo-Regulator Feeling hot or cold? Thank your skin for that! It cleverly adjusts blood flow to help control your body temp, like a built-in thermostat. No wonder the energy bill is up!

🫰🏾Touchy Subject Skin is jam-packed with nerve endings that help you feel the world—like a tickle from a feather or the pain of a pinch. It’s your connection to the outside world, so take care of it! Could you play a record without a turntable?

☀️ The Vitamin Factory Catching some rays? Your skin’s got you covered by making Vitamin D, which is great for your bones and overall wellbeing.

🪄Self-Healing Wonder Got a scratch? No worries—your skin is a self-healing wizard, constantly creating new cells to replace the old ones. Talk about a refresh button!

💦 Scuba Suit Dive in! Your skin keeps you from soaking up water like a sponge, thanks to its oil-producing superpowers.

🪪Unique ID: Those swirly patterns on your fingers? They’re your unique ID—fingerprints that are yours and yours alone. No one else has the same set, not even your twin!

🍰Triple Layer Cake: Your skin isn’t just one layer, it’s three! There’s the outer layer (epidermis), the middle (dermis, home to hair and sweat), and the deep layer (hypodermis, the cushy fat zone).

🤎Colorful World: The color of your skin is all about melanin—the more you have, the darker your skin, giving you better protection against the sun. It’s like built-in sunscreen!

Thank you for reading Down To Earth 🌍

If you appreciate my work the way I appreciate your reading, forward this email to someone you love!

‍