As much as the holidays mean spending time with our loved ones – they also can mean…STRESS!
Pulling together gifts, cooking, indulging in treats and extra time with your family – no matter how much we love them, can lead to burning out.
And we all know that can happen, FAST.
I think a lot of us are consistently running at 100 MPH all the time, but it feels like the holidays exacerbate this even more.
I am SOO hoping to stay ahead of my stress this year, which is why I spent some serious time making a plan for the best techniques to use when I am feeling frazzled.
It can be hard to remember to take time to take care of ourselves and maintain our health during the holiday season – so check out these tips to help keep you calm, cool and collected.
#1 Magnesium Bath
Want to get in touch with your luxurious, goddess self? Fill up a hot bath with magnesium flakes. Try adding flower petals and lighting a candle to create some serious atmosphere.
#2 4-7-8 Breathing
Sit upright with your back straight and breathe in through your nose for 4 counts. Hold your breath in for 7 counts, and then exhale for 8 counts. Repeat this process 4 times. This exercise is literally retraining your brain on how to hold deeper breathes, and forces you to pay attention to your breathing patterns. This exercise has really helped me in deep bouts of anxiety.
#3 Progressive Muscle Relaxation
This popular method is based on the theory that if you can control the tenseness and relaxation in your physical body, your mental tenseness can also be controlled. Lay somewhere where you will not be bothered and tense a muscle group, for example, tightening your fist. Hold for a few seconds and release. Move through each muscle group until you have worked through your body. Pay attention to how your muscles feel after releasing the tension.
#4 Basic Emotional Regulation
Remember this Acronym :
PL – Treat Physical Illness
E – Eat
A – Avoid Mood-Altering Drugs
S – Sleep Well
E – Exercise
The science behind this shows that you cannot help your mind relax unless you are taking care of your physical body first or in unison.
#5 Get Outside
Biophilia is the principle that states that when you are surrounded by nature, (this can even be a picture of nature) your mood is improved, you will experience stress relief, and even increases the speed at which people heal. Get outside – Take a forest bath!
Yes, I know meditating always makes these lists, but that is because IT WORKS. I promise. There is the research to prove it. Take 3-5 minutes and sit with your eyes closed and back straight and focus on your breathing. Or complete a guided meditation, like any of these. There is no wrong way for your thoughts to travel while meditating.
#7 Drink some tea
Preferably some non-stimulating blends like chamomile, ginger or peppermint. Sometimes I let the steam wash over my face before sipping and really absorb myself in the moment. This can create some additional moisture on the face and eyes, opening up the pores and creating a warm embrace.
Even if it is a light walk, get out and exercise! We have all heard, ENDORPHINS MAKE YOU HAPPY! Even better, get outside to exercise and receive the benefits from #5 too!
#9 Get busy
Science also shows that spending time with loved ones and being intimate will help release stress and boost mood. So grab your beaux and load up the Netflix queue. Not feeling it?
#10 Pet your Pet
There is a reason cat cafes are becoming so popular in large cities. Once again, science has proven that spending time with our pets releases stress. So give your little cutie a much needed snuggle
#11 Be alone
In order to fully register and process our thoughts and feelings, we really need some solo time (even you extroverts out there!). Make some time for yourself, whether it’s time in the shower or on your morning commute and focus on your thoughts and feelings.
#12 Gratitude journal
One way to check your stress is to switch up your perspective. Jotting down a few things you are grateful for can really help center your thoughts and refresh your perspective.
#13 Work on a passion project
For me, it can be as simple as going dancing or focusing on what makes my body feel best. Spending time on the tasks that fuel our internal, creative or passionate fire can help us remain focused on long term goals and desires or just remain present.
What about you, love? Do you have any go to stress relief tips for the holiday season, or even year round? I would love to hear them and have more options in my back pocket – leave a comment with your favorite way to stay sane, below!
Collagen peptides have been a buzz worthy topic amongst the paleo community for years now, and I personally think they’re great. I can’t use them currently because they’ve got a lot of calcium in them and I’m working on a magnesium deficiency, but I’m working really hard to get those magnesium levels up, in part because I want to be able to take collagen peptides.
But what exactly is a collagen peptide, and how can it benefit you?
Most well-known for the role it plays in our skin, collagen also makes up the majority of the muscoskeletal system, including joints, bones and ligaments. Collagen benefits the skin, nails and hair. Yet perhaps more importantly, collagen peptides can also really help improve systems inside the body, especially the gut.
Collagen peptides are short chain amino acids. They come from protein. But, they are unique because they contain four specific amino acids: hydroxyproline, arginine, glycine, and proline. If your body lacks any of the four amino acids composing collagen peptides (which is easy to do if you don’t regularly eat skin or bone broth or gnaw on bones), it may be difficult for your body to produce collagen. This is why I value the supplements.
The difference between collagen and gelatin
Gelatin and collagen peptides often get confused. I myself accidently purchase gelatin originally instead of collagen peptides. One of the main differences between the two is the ability to dissolve into cold and hot substances. Gelatin is only able to dissolve into hot liquids and will congeal. it’s good for things like making jello. Collagen peptides on the other hand stay liquid at room temperature. In my opinion, although technically flavorless, gelatin has a more noticeable taste and smell than collagen peptides. Whichever you choose to use, don’t worry; they have the same amino acids. Check out my favorite gelatin supplement here!
Why I started using collagen peptides
Collagen is known to help rheumatoid arthritis, osteosis, and in general, strengthen bones, joints and ligaments. Because collagen is the primary component making up our bones and cartilage, it is believed that consumption of the peptides will lead to easier reproduction of collagen in the body and replenishing supplies which as a result, promotes elasticity in the joints.
I have really bad knees. I’m not sure if I ever told any of you that!
AND My gut health really matters to me, so I am really eager to get back to taking peptides.
Finally: Of course, we all know I’m super vain. Perhaps most (and worst!) of all, I really value the collagen supplements for their ability to help my skin be as smooth and elastic as possible.
– Collagen is high in glycine and proline that are essential in creating new collagen in the body . Collagen peptides stimulate production of collagen in the body, allowing an increase of collagen production. Because it is the primary component in our bones and cartilage, it is often used by athletes to prevent injuries, and heal existing injuries in bones, tendons and ligaments.
What else can collagen be used for athletically?
Collagen is also used as a supplementation pre- and post-workout because of its ability to stimulate collagen production internally. Its content of Gylcine and Arginine may also help the synthesis of Creatine in the body. Creatine is widely known as the athlete’s supplement because it has demonstrated the ability to improve exercise and strength performance. Collagen also can contain up to 18 grams of protein in a twenty-gram serving.
Improved Skin, Nails and Hair
Collagen peptides improve the epidermis moisture content which can result in several additional positive symptoms (woooo!) including:
▪ Promote younger looking skin
▪ Improve skin moisture level
▪ Prevent the formation of deep wrinkles
▪ Improve skin suppleness.
▪ Replenish moisture levels in hair
▪ Support nail growth
As I had mentioned, because of its elasticity collagen is essential in connectivity tissue growth. Those with leaky guts, or penetrative holes in the gut, may benefit from supplementing. Glycine is thought to reduce GI inflammation, aid digestion, and reduce symptoms of leaky gut. Research has shown that people with autoimmune disorders like Inflammatory Bowel Disease had shown depleted levels of collagen in their system, leading researchers to believe the lack of collagen contributed to inflammation levels.
Where can you source high quality collagen?
Vital Proteins sources from grass fed, pasture raised bovine hides in Brazil, which still supports grass systems. Being pasture raised and grass fed, there is no risk of having RBGH in their products. This, paired with a Brazilian law prohibiting hormones in bovine feed, result in a pure sustainable version of collagen. Vital Proteins also ensures the cows are raised in a happy environment. You can find their collagen peptides here.
Great Lakes Collagen and Gelatin also source their products from grass fed and pasture raised Argentinian and Brazilian cows. They have guaranteed that their laboratories remain free of insecticides, pesticides, herbicides, steroids, antibiotics, or hormones. You can find this brand, here.
I have noticed increased elasticity in my skin, as well as relief in my joints after consistent use. It took about a week of use to notice these benefits; however the other benefits may take consistent long term use to produce results. Collagen is a supplement that has a wide spectrum of positive benefits, and sourcing from a sustainable and non-toxic companies like Vital Proteins and Great Lakes can improve skin quality, hair and nail strength, and gut health to name a few.
What are your thoughts? Have you tried collagen peptides?
MCT oil has been a big deal in the paleosphere since bulletproof coffee surfaced as the new wellness trend.
While I’m not a huge fan of dosing myself with caffeine and fat while fasting (in fact, I never do it), I do really believe that MCT oil can have some great benefits. I use it while cooking sometimes (this is my fave). This is because MCT Oil may be able to surpass coconut oil for its nutritional, physical and cognitive benefits.
What is MCT Oil?
MCT’s, or Medium Chain Triglycerides, are a form of fat that is digested differently than an LCT (long chain triglycerides) or SCT (short chain triglycerides). (For more detail on the molecule content, click here.) They’re unique because short chain and long chain triglycerides are metabolized in the digestive system. MCT’s are metabolized in the liver for faster, cleaner conversion to energy or ketones. Ketones are the highly valued component in the ketogenic diet.
While I am not the biggest fan of ketosis, ketones can be wonderful.
4 types of MCT
There are four types of MCT’s, distinguished by carbon content.
C6 – Caproic Acid : is one type of MCT, the shortest of the medium chain triglycerides. This MCT is known as the MCT behind “disaster pants” or a negative digestive side effect resulting in immediate bouts of diarrhea.
C8 – Caprylic Acid : This MCT contains 8 carbon molecules. Because of the smaller amount of carbon content, C8 is easily transferred metabolized into ketones in the liver resulting in instantaneous bursts of energy.
C10 – Capric Acid : This MCT contains ten carbons. The addition of two extra carbons means the MCT reaction is more delayed in the body than C8, but still faster than C12.
C12 – Lauric Acid : The longest of the medium chain triglycerides, C12 is also closest to resembling the molecular structure of an LCT. Like C10, C12 is digested in the liver the slowest, and ketone production can only occur if you are on a low carb diet.
Why are people using MCT oil to begin with?
- Eliminating Brain Fog
Because the carbon content of these triglycerides is less than that of their shorter and longer cousins, they are digested faster and more readily resulting in a more immediate release of energy and clarity. In addition, MCT’s do not require additional energy to digest or be metabolized in the body, so the energy you receive from consuming MCT’s can immediately turn over into a clean form of energy.
With all the commotion regarding ketogenic diets these days, MCT’s have been put in the spotlight as commonly seen as an important partner for those on the ketosis diet. Many people who try to do ketosis focus on MCT oil because it further helps their body build up ketone levels in the blood. Interestingly enough, eating a low or zero carb diet, contrary to popular opinion, is not necessary to have ketones in the blood, exactly because you can achieve the same effect from MCT oil. To read more about this ‘shortcut,’ check out this post.
- Gut and Skin health
MCT’s containing Lauric Acid (from coconut oil) are known to be antiviral and antibacterial. This has led researchers to believe that MCT’s can contribute to healthy gut flora by stabilizing the bad bacteria. The derivative of Lauric Acid, Monolaurin, has shown antimicrobial activity against bacteria, fungi and viruses. Lauric Acid is also known to have anti-inflammatory properties against acne. This combined with its antimicrobial properties make it a great supplement to promote a healthy gut reduce inflammation.
- Weight Loss
This is a debated topic amongst MCT consumers. Many believe that MCT aids in weight loss, and several studies conducted contribute to this mindset. This study compared individuals using LCT vs MCT and in the course of 4, 8, and 12 weeks demonstrated that those ingesting MCT’s “lost more subcutaneous fat than their counterparts using only LCT.” A lot of this can be attributed to the satiety produced by consuming MCT’s resulting in less consumption of food overall. This inhibits our leptin receptors which also may lead to increased overall satiety. Curious regarding the other ways leptin affects us? Check out this post here.
(I happen to have a program for healthy and sustainable weight loss if you’re into that sort of thing, which you can check out here!)
How to use it
MCT can be found in coconut and palm oils and high fat dairy products, but is most commonly used in a liquid form, like this one that I have been using. Mixing with coffee or tea in the morning is a common and effortless way to ingest the MCT’s. Start small first, and work your way up to the recommended dose. My friends say a good way to start is by putting a teaspoon in coffee, but I mainly stick to using it in food as that can have less digestive effects. If you do use the coffee method, I recommend consistently stirring or whisking your coffee or tea, as the oil can congeal towards the top of your beverage.
MCT oil can be used in :
- Teas or Coffee
In food sources, MCT is most highly concentrated in palm oil, and then coconut oil. High quality cheese also contains a substantial amount of MCT’s. Goat’s milk total percent fat content of MCT’s is 19.8%, however it is barely near the 79% found in palm oil. For a full chart of foods containing MCT’s, click here.
MCT oil really has no drawbacks, so long as you’re using a high quality source.
MCT’s ability to be metabolized in the liver and immediately make ketones creates a clean instant burst of energy that lasts. This is perhaps my favorite part – the long energy and satiation.
Also, because of the antimicrobial and anti-inflammatory properties found in Lauric Acid, MCT oil can also be an excellent way for those with autoimmune conditions to metabolize fat and boost immune systems. MCT can stray leptin cues however, so ensure you are listening to your body and feeding it the proper amount of food while supplementing, especially carbs!!
I would love to know about your experiences. Have you tried MCT oil? If so, what was your experience like?
Have you been using Dr. Google for a while now? Do you find yourself reading tons of health blogs (like this one!) but still having lingering symptoms? Are you confused about what is healthy and right for YOU?
Don’t worry! That’s normal!
For many of us, the path the greater health starts with self-exploration and private research. We find great blogs and books with scientific evidence, recipes, and advice.
We try to discern and decipher this advice for ourselves, and for a while it works. We feel better and our symptoms abate somewhat.
But over time, many of us find that we can’t hone in on those last few lingering symptoms. We simply need expert help.
That’s why we are so excited to be offering consulting services with a functional nutritionist, Amber Fischer, MS. She’s provided this post below to help acquaint you with three big ways she can help you back to optimal health. If you’re interested in learning more about her or what working with her is like, find her here.
#1 An Expert, Outside Perspective
A functional nutritionist is someone who looks deeply at the root causes of disease and dysfunction in the body and helps you improve your health from the inside out. We aren’t interested in covering up symptoms, but rather targeting those root cause issues and getting to the bottom of your problems.
One big way working with a functional nutritionist can help you is by giving you an expert, outside perspective on your problems. So often, we are blind to the very things that are distressing our bodies. Whether it be too much or too little exercise, a possible cortisol or hormonal imbalance, a food sensitivity, or many other things.
In my experience, we often need that outside perspective to help us discover what is really going on, and admit it to ourselves.
A functional nutritionist looks at your unique history and experiences and spends time talking with you about what has led up to this point. We don’t spend 15 minutes with you and send you on your way, we really want to deeply understand and know you so that we can truly help you.
We take that history and formulate an expert idea about what may be going on with you and then we filter that through our education and biochemistry background to formulate a unique plan for you.
#2 Hone in on issues
Because functional nutrition isn’t concerned with covering up symptoms, we understand how to look past symptoms that may be distracting you from the underlying cause.
Issues like hormonal imbalance typically indicate a deeper problem and when we use supplements and protocols designed to help manipulate those hormones, we miss the underlying reason the hormones have become unbalanced in the first place!
This is a skill that takes many years of vigorous education and experience to obtain. Functional nutritionists take numerous hours of advanced biochemistry, along with doing lots of research and seeing clients. This gives us a level of understanding and perspective that the average person just isn’t able to obtain.
When you need help figuring out your health goals, you will save time and money by going to an expert first.
#3 Unique functional testing and custom services
A functional nutritionist respects your story and intuition about what works and doesn’t work for YOU. We take your needs as a whole person into account before making nutrition recommendations. We offer customized plans and services for YOU.
We can also run some incredible functional testing that you won’t be able to get at your doctor’s office. Checking your adrenal gland rhythm, neurotransmitters, gastrointestinal tract, micronutrient status and more are all possible with a qualified practitioner.
These things may not seem that important, but knowing what is truly going on underneath can give you a world of information and perspective to help you attack lingering health issues.
If you’ve struggled with hormonal issues like PCOS, adrenal fatigue, thyroid disorders, lingering weight issues, gastrointestinal issues, or anxiety and depression, I’m here to help.
If you’re interested in working with me through Paleo for Women, learn more about me here.
You can also visit my website here and my follow me on facebook (here) where I publish my articles and often do videos to help keep you up to date with the latest in nutrition!
Have you lived most of your life as a career dieter?
Do you struggle with body image issues?
Feel you don’t measure up to societal standards?
Are there lots of things you JUST WON’T DO because of how you feel about your body?
Here’s a few examples: wear a certain skin-hugging dress? Enjoy yourself at the beach in a cute swimsuit? Go to the gym?
Do you think things like: “That kind of dress isn’t made for someone with my shape” or “I shouldn’t wear that swimsuit, no one wants to see my rolls” or “Everyone will stare at me when I’m exercising because I’m so fat”
Do these kinds of thoughts hold you back from doing things you’d like to do? Do they keep you cooped up and quiet when you want to be bold and free?
Are you sick and tired of it??
I was too. For a long time I starved, berated, and damaged my body trying to fit a certain mold.
I even did this when I was supposedly “healthy” and paleo.
It was a brutal time where I weighed myself constantly and never felt comfortable in my own skin.
Can you relate?
Cue my life changing transformation in body image and self-love which has helped me not only overcome my own issues, but help thousands of others.
I started with myself, but I had a lot of help along the way.
One of my incredible friends was a major influence on the way I feel now.
She is strong, beautiful, and doesn’t give two f***s what people think about her or her body.
She loves herself unconditionally and she teaches women like you and I to do the same.
She is known for taking sledgehammers to scales and empowering women to love themselves no matter what.
That woman is my friend Summer Innanen.
And I’m fiercely excited about her new program. She’s calling it You, On Fire.
You guys know I love to sign my emails “With fire and love” because I love the idea of women bringing out their fiery, passionate, bold and fierce natures and really loving themselves, despite everything else!
Summer’s new program is the PERFECT option for any of you who struggle with that. It’s for those of you that are DONE with letting diet culture dictate to you or make you feel like your worth is based on a number on the scale, a certain shape or figure, or whatever BS they’re spewing out these days.
It’s for those of you who want to love yourselves and learn how to do that in a safe place with an AMAZING and hilarious woman.
You, On fire is a kickass 12-week group coaching program where you’ll join Summer’s entourage and learn to stick it to societal standards, stop living behind the number on the scale and feel like a total rockstar in your body.
This will be a fun, hilarious, and soulful journey into the depths of who you are, but more importantly, will release your sense of humor!
Summer has the ability to bring humor into anything and I know you’ll love her and her program! I can’t recommend her highly enough!
So check out You, On Fire. Find more info here.
Tell us how you’ve overcome (or not overcome!) your body image issues! What do you still struggle with? What advice has helped you the most?
One of the most common complaints I get on social media is “I went paleo and my acne got worse!!”
I hear you, sister. That happened to me, too.
The thing about acne is that it’s almost impossible to just follow some “diet” (such as paleo) and clear your skin. Your diet needs to be specific about supporting clear skin, and what you need for clear skin most specifically. If you adopt some general diet, you might end up worse than you started.
Paleo is certainly no exception to this rule. Here are the 7 most common reasons people make their acne worse with paleo:
1) Too high omega 6 intake
If you go paleo and all of the sudden start eating higher quantities of certain omega 6 containing foods, this may be why. Omega 6 fats are inflammatory and in high doses can cause real skin problems. Examples of foods high in omega 6 fatty acids are:
- Nuts (except for macadamia nuts)
- Chicken and other poultry fat
- Chicken and other poultry skin
- Fatty cuts of meat (cow, pork, etc) from animals raised on conventional feedlots
Importantly, the omega 6 content of animal fats is higher in animals that are grain fed, raised on feedlots, or fed agricultural scraps. If you “go paleo” then start eating lots of meat that isn’t healthfully sources, you may run into some trouble. The best way to make sure you get a good omega 6 omega 3 balance in your animal products is to buy as much grass-fed (and grass-finished) products as possible. I personally love Butcher Box’s products.
2) Shifting diet to fat (and especially saturated fat)
People who have been on low fat diets and have some acne may experience an acne problem when they make the jump to a fattier diet. This is because fats are the backbones of hormones. Since the male sex hormones testosterone and DHEA-S cause acne, it’s entirely possible that shifting up your body’s production of these hormones (and this is of course even worse if you have a hormone condition such as PCOS) will at least temporarily cause your acne to spike.
This is all the worse if you’re consuming a lot of saturated fat, since saturated fat has the greatest potential of all the fats to be inflammatory.
(You can also have skin problems if you go on a low fat version of paleo, but this is reasonably uncommon.)
3) High intake of insoluble fiber
If you used to eat lots of fiber-free foods, switching to paleo may be a bit of a shock to your system. Insoluble fiber in particular can be rough on the gut. Nuts and vegetable skins are the worst potential offenders in this regard. These problems are exacerbated if you do not have a robust gut flora population hanging around, ready to break down the fiber for you. Hopefully you’re integrating fermented foods (my faves here) into your paleo diet, and that will help you in the longer run. If you’re not, a probiotic supplement such as Prescript Assist may be in order.
4) Consuming foods you may have a sensitivity to or that may exacerbate acne
There are a number of foods acceptable to “paleo” that may still irritate your gut and/or your immune system. Unfortunately it takes a lot of experimentation to figure out if any of these are problems for you. The most common ones are:
These are a class of vegetables that can sometimes be inflammatory, especially for people with autoimmune conditions. Many paleo people know tomatoes, potatoes, peppers, and eggplant are on that list. Also on the list but less often discussed are tomatillos and goji berries. I personally get terrible acne from goji berries, and didn’t understand why until discovering this fact.
High B12 foods and supplements can contribute to acne because of the metabolism of bacteria on the skin. When you eat hefty amounts of B12, they shut off their own production and instead make a pro-inflammatory compound. High B12 foods include eggs, liver, shellfish, tuna. I personally still get small breakouts from these foods if I eat too many of them too many days in a row.
Studies have actually demonstrated that chocolate (though for uncertain reasons) can cause acne. And it’s not because of the dairy in most chocolate products, but the cocoa itself.
Some people don’t tolerate egg whites well, which leads to inflammation in the gut.
- imbalance of vitamins A, D, K
If you’re taking a cod liver oil supplement, a vitamin D supplement, or a K supplement, you may find that your balance of A, D, and K becomes skewed on paleo. This can be a problem. If you haven’t seen any improvement with these supplements to date, consider lowering your dose or discontinuing and waiting for two weeks to see if there is any improvement.
5) Not eating enough
Many people unintentionally reduce their calorie intake when they go paleo. Some do so intentionally. In either case, not eating enough food can cause your body to stop produce the important acne-fighting hormones estrogen and progesterone, and instead produce the acne-causing stress hormone DHEA-S.
Importantly, intermittent fasting can also have this effect. I personally start to get bumps on my forehead after about six hours of fasting after I’ve gotten hunger pangs.
6) Working out too much or not refueling properly
Intense workouts can cause stress hormones to spike. Normally this is healthy, but if you do it a lot and undereat or are stressed out besides, you may be in for a bit of a deluge of stress hormones. Importantly, testosterone (an acne-causing hormone) levels rise during workouts. They fall back down to original levels if you refuel after your workout. But if you do not refuel, testosterone levels stay elevated.
Unfortunately, since I don’t know your personal history or context, I couldn’t say whether you work out “too much.” (I do have a post on it: Do you exercise too much?) So far as refueling goes, shoot for 200-300 calories of carbs and protein combined. Beef sticks and dried fruit are a great way to do this if you’re on the run.
7) Too much protein
Paleo dieters tend to really go wild with protein. This can be a problem if you’re acne prone, since protein has been shown to participate in the stimulation of growth processes in the skin. Protein does matter; I don’t recommend cutting protein out of your diet or eat much below 50 grams a day. I usually recommend 50-100 grams a day for women, depending on your activity level. If you’re really active (or muscular or tall!)120 grams may work great, but it’s ideal for skin not to push too far beyond that.
So those, in sum, are the seven most common reasons people’s acne may worsen on paleo. Now, it’s entirely possible that your acne just stays the same, and you’re left wondering “but wasn’t paleo supposed to heal me?”
Paleo is a great starting template for managing many different conditions and symptoms. But it is precisely that: a template. Once you dig into paleo, if you have conditions you want to overcome such as acne, it’s important to dig deep into acne-specific science and acne-specific nutrition.
Coincidentally enough, I have written a comprehensive ebook about the science of causing acne and the ways to specifically tailor your diet and lifestyle choices to overcome it. It has just gone on sale (I haven’t even told facebook yet!) and is 50% off this week only! Plus, fully refundable if you don’t like it for any reason, so not much for you to lose at all! Feel free to check it out here: Clear Skin Unlocked: The Ultimate Guide to Acne Freedom and Flawless Skin.
If you’d like to read a blog post about the program and how I wrote it, check it out, here.