Skin & Hair Archives - Lilli Health

Blackheads and Clogged Pores: Getting to the Root of the Problem

Posted on March 21, 2025 - 8:24 pm by Ali Chappell

Blackheads, clogged pores, and stubborn breakouts are usually blamed on oily skin, bad skincare routines, or makeup. But what if there’s something happening deeper inside your body that’s causing all of this? For many people—especially those with PCOS or insulin resistance—blackheads and clogged pores are a symptom, not just a surface-level problem.

Let’s break it down.

Step 1: Insulin Resistance Increases Insulin in the Bloodstream

When your body becomes resistant to insulin, it means your cells stop responding to it properly. In response, your pancreas pumps out even more insulin to try and get the job done.

Now you have chronically high insulin levels—even if your blood sugar looks normal.

Step 2: High Insulin Increases Androgens

One of the lesser-known jobs of insulin is that it stimulates the ovaries (or adrenal glands in men and women) to produce more androgens—like testosterone.

More insulin = more androgens.

Step 3: Androgens Increase Oil Production

Those elevated androgens act on your sebaceous glands, which are responsible for oil (sebum) production. Suddenly, your skin is pumping out way more oil than it should.

This excess oil starts to build up in your pores, especially when mixed with dead skin cells.

Step 4: Pores Become Clogged

The combo of too much oil and dead skin is the perfect recipe for clogged pores and blackheads.

A blackhead is simply a clogged pore exposed to air, causing the top to oxidize and turn dark. But the root cause isn’t just on your skin—it started inside your body.

Step 5: Inflammation Makes It Worse

High insulin doesn’t just mess with your hormones. It also drives chronic inflammation throughout your body, which includes your skin.

Inflammation makes your skin more reactive, slows healing, and worsens the appearance of clogged pores and blackheads.

So What Can You Do?

Instead of obsessing over exfoliators, masks, or expensive facials, it may be time to look inward—at your metabolism.

A Low Insulin Lifestyle helps lower insulin levels, reduce excess androgens, calm inflammation, and rebalance oil production.

Your skin can finally catch a break.

The Bottom Line

Blackheads aren’t just about dirty skin. If you’ve been struggling with clogged pores no matter what products you try, insulin resistance might be the missing piece. By addressing the root cause instead of just treating the surface, you give your skin a real chance to heal.

You don’t need to scrub harder—you need to support your hormones from the inside out.

Dairy and Your Skin: What You Need to Know

Posted on March 21, 2025 - 8:14 pm by Ali Chappell

If you’re struggling with acne, unwanted facial hair, or frustrating skin conditions like melasma, eczema, or psoriasis, you’re not alone—and you’re definitely not crazy. You’ve probably tried creams, facials, special diets, or even prescriptions. But the real issue might not be on your skin—it might be in your metabolism.

Let’s talk about something most people overlook: dairy.

It’s Not Just About Lactose

When people think of dairy problems, they often think of lactose intolerance. But the connection between dairy and your skin goes way deeper.

The problem isn’t the lactose. It’s the hormones and proteins inside the milk that are naturally designed to help a baby grow—fast.

Milk contains:

Insulin and insulin-like growth factor-1 (IGF-1)
Whey and casein proteins, which stimulate insulin release

These hormones and proteins are powerful growth promoters. That’s great for a newborn. But for adults—especially those with insulin resistance or PCOS—they can contribute to hormonal chaos and make skin issues worse.

How Dairy Affects Your Skin

Here’s what’s really going on behind the scenes:

1. Dairy Raises Insulin
Even without sugar, milk spikes insulin levels. That’s because whey protein, in particular, stimulates a strong insulin response—even stronger than white bread

2. Dairy Contains Growth Hormones
IGF-1 naturally exists in milk. It’s there to help baby animals grow, but in adults, it stimulates skin cells, oil glands, and even hair follicles. This is a major reason why acne and unwanted hair growth (hirsutism) are linked to dairy intake.

3. Insulin Triggers Oil and Hair Production
High insulin increases both sebaceous gland activity (which leads to oily skin and acne) and androgen production (which can trigger hair growth on the face, chin, and chest in women with PCOS).
More insulin = more androgens = more breakouts and more unwanted hair.

Acne and Hirsutism: What’s the Link?

If you’re dealing with breakouts that won’t quit or stubborn facial hair, the real culprit might be insulin resistance—and dairy could be making it worse.

Insulin stimulates the sebaceous glands to produce more oil, clogging pores and causing inflammation that leads to acne.
Insulin also tells your ovaries and adrenal glands to make more androgens, like testosterone. These excess androgens act on your hair follicles, especially on the face, chest, and belly, causing hirsutism.

And while everyone’s body is different, many people with PCOS or insulin resistance notice major improvements in both acne and facial hair when they reduce or remove dairy from their diet, including myself! I struggled with acne most of my teenage years and was on Accutane twice. Nothing worked until I largely cut dairy and focused on lowering insulin levels. I still eat cheese and the occasional Greek yogurt, but I haven’t had non-fermented dairy (ie., milk, cottage cheese, whey protein, etc) in over 15 years.

Not All Dairy Is Created Equal

Let’s break it down.

Milk and whey protein are the most insulin-spiking forms of dairy and should be avoided altogether—especially if you’re struggling with skin issues, PCOS, or insulin resistance.
Flavored yogurts are loaded with added sugar and dairy proteins—making them a double whammy. Oh and the low-fat ones aren’t better. In fact, they’re often worse because removing the fat just means you’re left with a more concentrated dose of insulin-spiking dairy proteins.
Non-fermented dairy products like cottage cheese, ricotta, and cream cheese might seem harmless, but they still contain the same problematic proteins and hormones—and haven’t been broken down through fermentation.
Sour cream, cream, and butter are primarily dairy fats. They don’t spike insulin like milk or yogurt, but they should still be enjoyed in moderation. A little splash of cream in your coffee or a pat of butter on your veggies is fine—but don’t go overboard.
Fermented dairy, like full-fat Greek yogurt and aged cheeses, may be tolerated better in small amounts because the fermentation process helps break down some of the branched-chain amino acids that stimulate insulin. But even these should be limited to no more than one serving per day total.

And no…it doesn’t matter if it’s organic, lactose-free, raw, goat, sheep, A2, or even “blessed-by-the-mountains.” At the end of the day, milk is designed to grow a baby. The issue isn’t the lactose—it’s the insulin, IGF-1, and milk proteins that impact your hormones and show up on your skin.

So Should You Give Up Dairy?

That’s up to you—but if your skin is struggling, your hormones are off, or you’re dealing with facial hair and breakouts, cutting back on dairy is a great place to start.

You don’t need dairy to have strong bones or clear skin. And you certainly don’t need three servings of it per day. That old recommendation? It was built more on economics than actual nutrition.

The Bottom Line

Your skin reflects what’s happening inside your body. And if insulin is high, your skin often tells the story.

You can try every skincare product on the market—but until you get your insulin levels down, the root cause of your skin issues will still be there. That’s why following a Low Insulin Lifestyle can be so powerful. It helps lower insulin naturally and brings your hormones (and skin) back into balance.

If you’re tired of treating the symptoms, maybe it’s time to go deeper—and give your skin the real support it needs.

References

Aghasi M, et al. Dairy intake and acne development: A meta-analysis of observational studies. Clin Nutr. 2019. Read more

Melnik BC. Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Nestle Nutr Workshop Ser Pediatr Program. 2011. Read more

Meixiong J, et al. Diet and acne: A systematic review. JAAD Int. 2022. Read more

Juhl CR, et al. Dairy Intake and Acne Vulgaris: A Systematic Review and Meta-Analysis of 78,529 Children, Adolescents, and Young Adults. Nutrients. 2018. Read more

Hidradenitis Suppurativa: What’s Driving the Flare-Ups?

Posted on March 21, 2025 - 7:41 pm by Ali Chappell

If you’ve ever dealt with hidradenitis suppurativa (HS), you know how painful and frustrating it can be.
These aren’t just little bumps or occasional breakouts—HS is a chronic, inflammatory skin condition that can deeply affect your quality of life.

And yet, most people suffering with HS have no idea that insulin resistance could be playing a major role.

Let’s talk about what HS really is, why insulin matters more than you think, and what you can do to take back control.

What Is Hidradenitis Suppurativa?

HS causes painful, swollen lumps—usually in areas where skin rubs together like the armpits, groin, under the breasts, or buttocks. These bumps can:

Become inflamed or infected
Drain fluid or pus
Form tunnels under the skin (called sinus tracts)
Leave behind scarring

It’s more than a skin condition. It’s chronic inflammation, and for many, it’s also connected to hormonal imbalance and metabolic dysfunction.

Sound familiar?

The Insulin Resistance Connection

Hidradenitis suppurativa has been strongly linked to insulin resistance, PCOS, obesity, and metabolic syndrome. Why?

Because insulin resistance fuels chronic inflammation—and HS is an inflammatory condition.
When insulin levels are high for long periods of time, your immune system becomes overactive. This leads to inflammation not just in your arteries or liver, but also in your skin.

In fact, research has shown that HS is more common in people with elevated insulin levels, even when their blood sugar is still “normal.”
And most doctors don’t test insulin, so this connection often gets…missed.

Why HS Feels So Out of Control

You may have been told your HS is genetic. Or hormonal. Or something you’ll just have to live with.
You may have tried antibiotics, steroid injections, immune-suppressing medications, or even surgery.
And maybe some of those helped… for a little while.

But unless you address the underlying metabolic fire, the flare-ups tend to keep coming back.

Lowering Insulin = Lowering Inflammation

When you follow a lifestyle that helps you lower insulin levels, you lower inflammation from the inside out.

That means:

Fewer HS flare-ups
Less swelling, redness, and pain
Better skin healing
Reduced risk of scarring or tunnel formation

This doesn’t happen overnight—but many people see improvement in their HS within a few weeks or months of lowering insulin and reducing chronic inflammation.

You Are Not Broken

If you’ve been dismissed, told to “just lose weight,” or made to feel like your skin condition is your fault—you’re not alone. And you are not broken.

Your body is reacting to something it was never meant to handle: chronically high insulin levels caused by a modern diet full of starches, sugars, and dairy.

The good news is, you can change the input—and start to change the outcome.

The Bottom Line

HS is a skin condition, yes. But more than that, it’s a metabolic condition.
One that can be dramatically improved by changing the way you eat, move, and live—starting with insulin.

If you’ve tried everything and nothing’s worked… try going deeper. Don’t just treat your skin. Support your metabolism.

A Low Insulin Lifestyle is more than a food plan—it’s a new way to care for your body from the inside out. Because when you heal the root, the surface begins to heal too.

References

Vilanova I, et al. Insulin resistance in hidradenitis suppurativa: a case-control study. J Eur Acad Dermatol Venereol. 2018. Read more

Abu Rached N, et al. The Role of Hormones in Hidradenitis Suppurativa: A Systematic Review. Int J Mol Sci. 2022. Read more

Hambly R, et al. Metformin Treatment of Hidradenitis Suppurativa: Effect on Metabolic Parameters, Inflammation, Cardiovascular Risk Biomarkers, and Immune Mediators. Int J Mol Sci. 2023. Read more

Eczema and Insulin Resistance: What Your Skin Might Be Trying to Tell You

Posted on March 21, 2025 - 7:27 pm by Ali Chappell

If you’ve ever struggled with eczema, you know it’s more than just dry skin. The constant itch, the inflammation, the flare-ups that seem to come out of nowhere—it can feel like a never-ending battle.

But what if your skin is trying to tell you something deeper?

What if eczema isn’t just a skin problem…
What if it’s a metabolic signal?

Let’s talk about how insulin resistance may be playing a bigger role than anyone ever told you.

What Is Eczema?

Eczema, also known as atopic dermatitis, is a chronic skin condition that causes dry, itchy, inflamed skin. It can show up in different places on the body and range from mild to severe.

It’s often linked to allergies, asthma, or a family history of sensitive skin—but those aren’t the whole story. Many people don’t realize that eczema is also inflammatory, and chronic inflammation is a key player in insulin resistance.

The Inflammation Connection

Insulin resistance is a condition where your body stops responding well to insulin, so the pancreas makes more of it. Over time, these chronically high insulin levels trigger systemic inflammation throughout the body.

And guess where one of the first places that inflammation often shows up?

Your skin.

Your skin is your body’s largest organ, and it’s incredibly responsive to internal changes. When inflammation levels are high, your skin barrier becomes weaker. That means:

Moisture escapes more easily
Irritants get in more easily
Your immune system goes on high alert

That’s eczema in a nutshell.

Why It’s Not Just About Triggers

Yes, eczema can flare up with certain soaps, detergents, foods, or weather changes.
But the deeper question is: Why is your skin so reactive in the first place?

When insulin resistance is present, your immune system is already heightened. Your skin is already on edge. So the tiniest trigger causes a massive overreaction.

You can keep chasing triggers and eliminating more and more things from your life…
Or you can go deeper and ask, “Why is my skin so inflamed to begin with?”

So What Can You Do?

Here’s the good news: Lowering insulin levels has been shown to lower inflammation across the board—including in the skin.

That means eczema flare-ups may become less frequent, less intense, and easier to manage. Some people even find that their eczema goes away completely when they begin eating in a way that keeps insulin low.

We’re not saying a cream won’t help. But if you’re only treating eczema on the surface and never addressing what’s happening inside, you may always be stuck in a cycle of flare-ups and frustration.

The Bottom Line

Eczema isn’t just dry skin. It’s inflammation. And insulin resistance may be one of the biggest drivers of that inflammation.

If you’ve never tested your insulin levels, this is your sign to start. And if you’ve never considered that your skin symptoms could be part of a bigger metabolic picture, this is your invitation to dig deeper.

A Low Insulin Lifestyle doesn’t just help with weight or energy or hormones—it can help with your skin too. Because when your metabolism is happy, your skin tends to be a whole lot happier too.

References

González-Saldivar G, et al. Skin Manifestations of Insulin Resistance: From a Biochemical Stance to a Clinical Diagnosis and Management. Dermatol Ther (Heidelb). 2017. Read more

Hu Y, Zhu Y, Lian N, Chen M, Bartke A, Yuan R. Metabolic Syndrome and Skin Diseases. Front Endocrinol (Lausanne). 2019. Read more

Psoriasis: When It’s More Than Skin Deep

Posted on March 21, 2025 - 7:15 pm by Ali Chappell

Most people think of psoriasis as just a “skin issue.” You get red, scaly patches, they flare up, maybe they itch, and you’re told to use a steroid cream or get a biologic injection. But for many people with psoriasis, it’s not just about the skin. And it’s not just about the immune system either.

The real root may go deeper—into your metabolism.

Let’s talk about how insulin resistance could be the missing piece of the puzzle.

What Is Psoriasis?

Psoriasis is an autoimmune skin condition where the body’s immune system speeds up the growth cycle of skin cells. Instead of skin turning over every few weeks, it happens every few days—leading to the buildup of thick, red, scaly plaques on the skin.

It’s often treated with creams, light therapy, or immune-suppressing medications, but these only manage symptoms. They don’t actually address what’s driving the inflammation.

The Link Between Psoriasis and Insulin Resistance

Here’s something most doctors don’t tell you:
People with psoriasis have much higher rates of insulin resistance, even when they don’t have diabetes or elevated blood sugar.

In fact, studies show that:

Psoriasis severity often increases with higher insulin levels.
Even lean patients with psoriasis have signs of insulin resistance.
Psoriasis is an independent risk factor for heart disease—which we now know is largely driven by high insulin.

This means insulin resistance could be silently contributing to your psoriasis, your fatigue, your weight gain, your joint pain—and no one’s ever tested for it.

So, What’s Going On?

High insulin levels create inflammation in the body. Psoriasis is inflammation showing up on your skin.

That inflammation:

Overstimulates the immune system
Triggers more rapid skin cell turnover
Worsens flare-ups and delays healing

It’s like pouring gas on a fire that’s already burning.
You can put a cream on the flames, but unless you turn off the gas, it’s just going to keep coming back.

Why This Matters

If you’re only treating psoriasis with surface-level solutions, you’re missing a huge opportunity to get to the root.
Lowering insulin levels may not be the magic pill, but it often makes a big difference. Inflammation goes down. Skin improves. Flares become less frequent. And your whole body feels better.

You might even realize that psoriasis wasn’t just a random autoimmune issue.
It was your body’s way of waving a red flag that something deeper needed attention.

The Bottom Line

If you’ve tried every cream and nothing sticks…
If you’re managing symptoms but never actually feel like you’re getting better…
If you’ve never had your fasting insulin tested…

It might be time to look beyond your skin.

Insulin resistance is more common than you think—even in people who seem otherwise healthy (it affects 89% of US adults). And the good news is that it’s reversible. A Low Insulin Lifestyle is one of the most powerful tools you can use to lower inflammation and give your body (and your skin) what it needs to heal.

References

Gyldenløve M, et al. Patients with psoriasis are insulin resistant. J Am Acad Dermatol. 2015. Read more

Chan AA, et al. Association between baseline insulin resistance and psoriasis incidence: the Women’s Health Initiative. Arch Dermatol Res. 2022. Read more

Understanding Acanthosis Nigricans: Those Dark Patches Tells a Deeper Story

Posted on March 21, 2025 - 2:50 pm by Ali Chappell

If you’ve ever noticed a dark, velvety patch of skin on the back of your neck, under your arms, or even around your groin, it can be confusing—and honestly, a little frustrating. You might think it’s just dirt, pigmentation, or a rash. You may have tried scrubbing it, exfoliating it, or using skin creams with little success.

But that patch has a story to tell.
And the story it’s telling is about what’s happening on the inside of your body.

What Is Acanthosis Nigricans?

Acanthosis nigricans is a skin condition that causes dark, thickened, velvety skin in areas where skin folds or creases. The most common areas are:

The back of the neck
Armpits
Elbows
Groin
Knees
Knuckles

It’s not dangerous in itself and it’s not contagious—but it is a major red flag for something happening beneath the surface.

The Root Cause: Insulin Resistance

While acanthosis nigricans can be associated with a few rare conditions or certain medications, the most common cause by far is high insulin levels—a condition called insulin resistance.

Here’s what happens:

Your body is pumping out more and more insulin in an effort to keep your blood sugar stable.
All that extra insulin doesn’t just float around aimlessly—it stimulates skin cells to grow and pile up, especially around areas where skin naturally folds or creases.
It also increases the activity of pigment-producing cells called melanocytes, which is why the skin appears darker.

In short: high insulin = skin cell overgrowth = dark, thickened skin.

Why It Matters

Acanthosis nigricans is often one of the very first visible signs of insulin resistance.
That means your body may be struggling to process glucose effectively, even before your blood sugar or A1c ever show anything abnormal on a lab test.

This is especially important for those with:

PCOS
Family history of diabetes
Unexplained weight gain or difficulty losing weight
Fatigue, brain fog, or sugar cravings

Acanthosis isn’t just a skin issue. It’s your body waving a flag and saying, “Hey! Something is wrong!”

What About Creams or Treatments?

Unfortunately, no cream or ointment will fix the root cause of acanthosis nigricans.
While some skin treatments may slightly lighten the area, the pigmentation and thickening will keep coming back unless you address the underlying insulin resistance.

How to Reverse It

The most effective way to fade and even eliminate acanthosis nigricans is by lowering insulin levels through lifestyle changes. And no—you don’t need a fad diet, crazy workouts, or expensive supplements.

What actually works:

Following a Low Insulin Lifestyle: prioritizing foods that don’t spike insulin, and avoiding foods that do
Finding ways to stay active every day
Managing your stress

In most cases, patients see major improvement within a few months of starting this lifestyle. For many, those dark patches fade, the texture improves, and their skin starts to look more like it did before.

Final Thoughts

If you’ve been frustrated with dark patches of skin that won’t go away no matter what you try, it’s time to stop blaming your skin and start supporting your body.

Acanthosis nigricans isn’t just a cosmetic issue—it’s a powerful clue that your metabolism needs support.

Listen to your skin. It’s trying to tell you something.

References

Videira-Silva A, Albuquerque C, Fonseca H. Acanthosis nigricans as a clinical marker of insulin resistance among overweight adolescents. Ann Pediatr Endocrinol Metab. 2019. Read more

Patel NU, Roach C, Alinia H, Huang WW, Feldman SR. Current treatment options for acanthosis nigricans. Clin Cosmet Investig Dermatol. 2018. Read more

What Are Skin Tags Trying to Tell You?

Posted on March 21, 2025 - 3:50 am by Ali Chappell

You might think skin tags are just a random skin issue—those little soft bumps that pop up on your neck, underarms, or chest. Maybe your doctor told you they were harmless (which they usually are), or maybe you’ve had them removed without thinking twice.

But what if they’re more than just annoying?

What if they’re one of your body’s early warning signs?

What Are Skin Tags, Really?

Skin tags are soft, flesh-colored (or slightly darker) little growths that hang off the skin. They’re typically found in areas where there’s friction—like the neck, armpits, under the breasts, or around the groin. They’re not painful. They’re not dangerous. But they are a signal.

The Insulin Connection

Here’s the part most people don’t hear: Skin tags are strongly linked to high insulin levels and insulin resistance.

When insulin levels stay high for too long (which often happens in PCOS or prediabetes), it causes growth signals to ramp up. Don’t forget that insulin is a growth hormone and it can activate other growth hormones such as insulin-like growth factors. This includes signals to the skin. Specifically, it tells the skin to start multiplying cells—leading to things like skin tags and other overgrowths.

So, no—you’re not just unlucky. You’re not getting older. Your skin tags might actually be your metabolism waving a red flag.

Why It Matters

News flash: you can have normal blood sugar and still have high insulin. In fact, most people do.

That means even if your bloodwork looks “fine,” your skin might be telling a different story.

This is especially true if you also deal with things like:

Fatigue
Brain fog
Irregular cycles
Weight gain (especially around the belly)
Cravings after meals

What Can You Do?

The best treatment for skin tags isn’t just removing them—it’s getting to the root of the issue: high insulin.

Here’s what helps:

Follow a Low Insulin Lifestyle: This approach reduces insulin demand naturally by focusing on foods that don’t spike insulin. (No calorie counting required.)
Get your insulin tested: A fasting insulin or oral glucose tolerance test with insulin can give you real insight into what’s going on.
Be patient: While some skin tags won’t shrink on their own, many people report fewer new ones forming—and even some older ones softening or falling off—as insulin levels normalize.

The Bottom Line

Skin tags aren’t random. They’re a clue. They might be your body’s way of saying, “Hey, something’s off. Please take a closer look.”

Instead of ignoring them or feeling frustrated, see them as an invitation to understand your metabolism more deeply—and a chance to change your health from the inside out.

References

Hui ES, et al. Association between multiple skin tags and metabolic syndrome: A multicentre cross-sectional study in primary care. Diabetes Metab. 2016. Read more

González-Saldivar G, et al. Skin Manifestations of Insulin Resistance: From a Biochemical Stance to a Clinical Diagnosis and Management. Dermatol Ther (Heidelb). 2017. Read more

Sudy E, Urbina F, Maliqueo M, Sir T. Screening of glucose/insulin metabolic alterations in men with multiple skin tags on the neck. J Dtsch Dermatol Ges. 2008. Read more

Top 5 Foods for Healthier Skin (And 5 to Avoid)

Posted on March 13, 2025 - 2:41 am by Ali Chappell

What you eat plays a massive role in how your skin looks and feels. While skincare products can help, true skin health starts from within. The right foods can support collagen production, hydration, and skin elasticity, while the wrong foods can speed up aging, cause breakouts, and contribute to dullness.

Here’s a breakdown of the best and worst foods for glowing, youthful skin.

5 Best Foods for Youthful Looking Skin

1. Avocados

Avocados are packed with healthy monounsaturated fats that keep skin soft, hydrated, and glowing. They also contain vitamin E, an antioxidant that helps protect skin from free radical damage, and vitamin C, which is essential for collagen production.

2. Nuts and Seeds (Raw or Dry Roasted)

Almonds, walnuts, flaxseeds, and chia seeds are loaded with skin-loving nutrients like omega-3 fatty acids, zinc, and vitamin E. These nutrients help reduce inflammation, prevent dryness, and keep skin smooth and elastic. Make sure to choose raw or dry-roasted versions to avoid harmful oils.

3. Citrus Fruits

Oranges, lemons, limes, and grapefruits are packed with vitamin C, a key player in collagen synthesis. Vitamin C also helps brighten the skin and reduce hyperpigmentation, giving you a more even complexion.

4. Leafy Greens

Spinach, kale, and Swiss chard are rich in antioxidants, fiber, and vitamins A and C. These greens support skin cell turnover, reduce inflammation, and help detoxify the body—keeping your skin clear and healthy.

5. Salmon (and Other Fatty Fish)

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help maintain skin elasticity and hydration. Omega-3s also reduce inflammation, which can help prevent acne and redness while keeping skin plump and youthful.

5 Foods That Can Wreck Your Skin

1. Low-Fat Sweetened Yogurt

Low-fat yogurts may seem like a healthy choice, but they often come packed with added sugars to compensate for the lack of fat. This combination leads to rapid insulin spikes, which can increase oil production, worsen breakouts, and contribute to skin inflammation. Additionally, dairy itself raises levels of IGF-1 (insulin-like growth factor), a hormone linked to acne and premature aging. Instead of nourishing your skin, these yogurts can accelerate collagen breakdown, leading to dull, aging skin over time. Stick with full fat Greek yogurt and add some fruit or Lilli approved sweetener for additional sweeteness.

2. Whey Protein and Casein Protein Powder

Whey protein might be great for muscle building, but it’s terrible for your skin. It spikes insulin levels, leading to increased androgens and oil production, which can trigger acne and worsen skin conditions. Stick to whole food proteins instead.

3. Sugar-Sweetened Beverages

Refined sugars cause insulin spikes, triggering inflammation, collagen breakdown, and glycation—where sugar molecules damage collagen and elastin, leading to premature wrinkles and loss of skin elasticity. High fructose corn syrup (HFCS), commonly found in sodas, accelerates skin aging even faster by worsening oxidative stress and inflammation. Even store-bought juice, often marketed as a healthy option, is just pure sugar without the fiber to slow absorption, making it just as problematic for your skin. You’re better off with fruit infused water or flavored seltzer water.

4. French Fries

The combination of fat and starch in French fries creates an insulin bomb, triggering a massive spike in insulin that fuels inflammation, accelerates aging, and disrupts skin health. Try to eat them infrequently if you have to have them, otherwise get creative with jicama fries or tofu fries!

5. Milk Chocolate

Unlike dark chocolate, milk chocolate is loaded with sugar and dairy—two of the worst offenders for skin health. It spikes insulin levels, increases inflammation, and can worsen acne. If you’re craving chocolate, go for a high-quality dark chocolate with minimal sugar (75% cocoa and above).

Final Thoughts: Eat for Your Skin

Your skin reflects what’s happening inside your body. If you want a healthy, glowing complexion, focus on eating nutrient-dense foods that support collagen production, reduce inflammation, and balance insulin levels. At the same time, avoid foods that spike insulin as they cause oxidative stress and accelerate aging.

Remember, youthful skin is more about what you put in your body than what you put on your face.

Glowing Skin Starts Within: How to Keep Your Skin Looking Youthful

Posted on March 13, 2025 - 2:20 am by Ali Chappell

When it comes to skincare, most people focus on what they put on their skin rather than what’s happening inside their bodies. But youthful skin starts from within. Your skin reflects your overall health, and one of the biggest influences on skin aging is insulin. If you’ve been struggling with dull skin, wrinkles, or hyperpigmentation, it might be time to look beyond your skincare routine and start focusing on what’s happening beneath the surface.

Insulin and Collagen: The Connection to Wrinkles

Collagen is the protein that keeps skin firm, smooth, and youthful-looking. But high insulin levels can speed up collagen breakdown, leading to sagging skin and more pronounced wrinkles.

Insulin resistance triggers inflammation, which degrades collagen and elastin, the fibers that provide skin with structure and bounce. When insulin levels are high, the body also produces more advanced glycation end products (AGEs), which harden collagen and make it less flexible. This contributes to deeper lines and a rougher texture over time. Lowering insulin levels can help preserve collagen, keeping skin firmer for longer.

Elasticity and Insulin Resistance: Why Skin Loses Its Bounce

Elastin is another essential protein that gives skin its ability to stretch and bounce back. Just like collagen, elastin fibers become damaged by chronic inflammation and high insulin levels. This leads to looser, less resilient skin that doesn’t snap back as easily.

Over time, excessive insulin can accelerate these changes, making skin appear prematurely aged. Keeping insulin levels balanced through a Low Insulin Lifestyle can help protect elastin and slow down the loss of skin firmness.

Melasma and Hyperpigmentation: How Insulin Affects Skin Tone

Ever noticed dark patches or uneven skin tone? Melasma and hyperpigmentation are common in people with insulin resistance. Elevated insulin levels trigger increased melanin production, leading to dark spots, especially on the face.

Managing insulin levels can help prevent excessive melanin production, reducing the appearance of dark spots and promoting a more even skin tone.

Dull vs. Bright Skin: The Insulin Factor

Glowing skin isn’t just about products—it’s about circulation, hydration, and proper cell turnover. When insulin is high, inflammation can slow down the body’s ability to repair and renew skin cells, leading to dull, tired-looking skin.

A Low Insulin Lifestyle helps keep inflammation low, allowing fresh skin cells to emerge and giving your complexion a natural glow.

The Importance of Healthy Fats for Youthful Skin

Healthy fats play a crucial role in keeping skin soft, supple, and hydrated. Omega-3s, found in foods like salmon, walnuts, and flaxseeds, help reduce inflammation and support skin barrier function. Meanwhile, monounsaturated fats from avocados, olive oil, and nuts help maintain moisture and elasticity.

Skipping healthy fats in favor of low-fat diets can actually make your skin drier and more prone to fine lines. Prioritizing the right fats while keeping insulin levels low is key for maintaining youthful skin.

Hydration: Water Is Your Skin’s Best Friend

Drinking enough water is one of the simplest yet most effective ways to maintain skin health. Hydration helps keep skin plump, supports detoxification, and prevents excessive dryness. When insulin levels are high, the body holds onto excess water in the wrong places, leading to puffiness rather than true hydration.

Aim for consistent water intake throughout the day and focus on hydrating foods like cucumbers, leafy greens, and citrus fruits.

Fruits and Vegetables: The Secret to Vibrant Skin

Antioxidant-rich fruits and vegetables help combat oxidative stress, which accelerates aging. Berries, leafy greens, bell peppers, and carrots all provide essential vitamins like vitamin C, which is crucial for collagen production.

Eating a variety of colorful produce supports healthy skin by reducing inflammation, promoting collagen synthesis, and protecting against environmental damage.

If you want to maintain youthful, glowing skin, focus on what’s happening inside your body, not just what you apply to your face. Keeping insulin levels low, prioritizing healthy fats, staying hydrated, and eating nutrient-dense foods will help preserve collagen, elastin, and skin tone—giving you a natural glow from the inside out.

References

Napolitano M, Megna M, Monfrecola G. Insulin resistance and skin diseases. ScientificWorldJournal. 2015;2015:479354. doi: 10.1155/2015/479354. Epub 2015. Read more

González-Saldivar G, et al. Skin Manifestations of Insulin Resistance: From a Biochemical Stance to a Clinical Diagnosis and Management. Dermatol Ther. 2017. Read more

PCOS and Hair Thinning: Why It Happens and How to Stop It

Posted on March 13, 2025 - 2:04 am by Ali Chappell

If you’ve been struggling with hair thinning or noticing more shedding than usual, you’re not alone. Many women with PCOS experience androgenic alopecia, a type of hair loss caused by hormonal imbalances—specifically high testosterone and insulin resistance. The frustrating part? While excess hair can show up in unwanted places (like the chin and upper lip), the hair on your scalp might be getting thinner at the same time.

The good news? Hair loss from PCOS is not permanent if you take the right steps. The most important thing you can do is lower insulin levels, because insulin resistance is what’s driving the hormone imbalance in the first place.

Why Does PCOS Cause Hair Loss?

The root cause of PCOS-related hair loss comes down to high insulin and androgens (male hormones like testosterone and DHT). Here’s what happens:

Insulin resistance triggers the ovaries to produce more testosterone.
Testosterone converts into DHT (dihydrotestosterone) in the scalp, which shrinks hair follicles over time, leading to thinner, weaker strands.
Hair growth cycles shorten, meaning hair falls out sooner and takes longer to grow back.
Chronically high insulin levels fuel even more androgen production, creating a vicious cycle of hair loss and hormone imbalance.

This means that treating the root cause—insulin resistance—is key to stopping and reversing PCOS-related hair thinning.

How to Slow or Reverse Hair Loss

Because hair growth works in cycles, it takes at least 6 months for your follicles to respond to changes. But the sooner you take action, the better your results will be.

Lower Insulin and Androgen Levels with a Low Insulin Lifestyle

No medication, shampoo, or hair growth serum will work long-term if you don’t address the underlying insulin resistance. Following a Low Insulin Lifestyle is the single most effective way to:

Lower insulin levels, reducing testosterone and DHT
Prevent further hair loss by rebalancing hormones naturally
Support hair regrowth by improving nutrient absorption and blood flow

If your insulin remains high, no amount of biotin, minoxidil, or hair treatments will provide long-term results. The foundation of hair regrowth starts with your diet.

Medications That May Help

For some, medications can be an additional tool in lowering androgens and preventing further hair loss:

Spironolactone – Blocks androgens from binding to hair follicles. Can take 6+ months to see effects. Not safe during pregnancy.
Birth Control Pills – Lower androgens but do not treat insulin resistance, meaning hair loss may return when stopping the pill.
Finasteride (Propecia) – Blocks DHT but is typically used in more severe cases.

While medications can help slow hair loss, they do not address the root issue: high insulin levels. This is why many women see only temporary improvement if insulin resistance isn’t managed properly.

The Truth About Minoxidil (Rogaine)

Minoxidil is a popular treatment that stimulates hair growth but does not fix the underlying problem. While it can help regrow some hair, stopping the treatment often leads to shedding again.

If you choose to use Minoxidil, combine it with a Low Insulin Lifestyle so your body can maintain hair regrowth naturally over time.

What About Topical Metformin?

Topical metformin is gaining attention as a potential treatment for PCOS-related hair loss. Because it’s applied directly to the skin, it doesn’t cause digestive side effects like oral metformin but can still improve insulin sensitivity and lower androgens at the hair follicle level.

Some women find it helpful as part of a comprehensive approach, but like all treatments, it works best when paired with lowering insulin through lifestyle changes.

The Bottom Line: Lower Insulin for Long-Term Hair Growth

PCOS-related hair thinning can feel discouraging, but you are not powerless. The single most important thing you can do is lower your insulin levels through a Low Insulin Lifestyle.