As an adult, you assumed breakouts were a thing of the past once. But, no. Your skin is smooth until the week before your period and then, boom, it’s like you’re 16 all over again, with acne appearing most prominently on your chin, jawline, neck, shoulders, and back.
Cyclical breakouts are caused by hormones. A woman’s hormone levels rise and fall over the course of 28 days, in a cycle known as the infradian rhythm, and these hormone shifts are normal and natural. They are an innate part of female physiology when we are in our reproductive years.
When our hormones are balanced, we don’t experience unpleasant symptoms like acne throughout our monthly cycle. When our hormones are imbalanced, we experience a host of unpleasant symptoms, including acne. Here’s another way to look at it: Hormone shifts throughout the month are normal (and can be leveraged to our advantage).
Acne isn’t. The good news? You can use food, lifestyle, and supplement strategies to balance your hormones and erase cyclical acne. When it comes to adult acne, knowledge is power. Here’s everything you need to know to say goodbye to cyclical acne forever.
The first step toward clear skin all month long is to understand what’s happening in your body over the course of your infradian rhythm. During your 28-day hormone cycle, estrogen, progesterone, and testosterone levels naturally rise and fall. When your system is healthy and you’re cycling normally, these fluctuations occur in familiar patterns. Specifically:
The hormone changes that happen during each phase mean different things for all aspects of your life, affecting your energy levels, concentration, communication skills, and strengths and weaknesses. It also affects your skin.
Estrogen and progesterone levels affect the thickness of the skin differently each phase of your cycle. During the follicular phase and especially during ovulation, high levels of estrogen boost collagen, make the skin thicker, and improve elasticity. You can thank the estrogen during this phase for that famed ‘ovulation glow’. Testosterone levels also rise during the luteal phase and that helps keep skin thick. But testosterone is a double-edged sword when it comes to skin. Studies show a link between spikes in testosterone and acne.So this is the crucial point in your cycle when you either become vulnerable to breakouts or go through the second half of your cycle with clear skin. What causes some women to break out and others to barely notice a blemish? The difference is in the body’s ability to efficiently process and eliminate the excess estrogen and testosterone in the system as levels rise.If your body isn’t processing hormones properly during your luteal phase and eliminating them efficiently, excess estrogen and excess testosterone accumulate and fuel acne.This happens in two ways: the excess estrogen causes estrogen dominance and skin inflammation, and the extra testosterone triggers the sebaceous glands to produce more oil.For women with optimally functioning endocrine systems, these hormonal peaks don’t cause a lot of problems. But for women who can’t process hormones correctly, acne is often the unwanted result.Premenstrually and during your period, estrogen drops and your skin gets thinner, retains less moisture, and produces less collagen. Progesterone rising and falling in the luteal phase can worsen skin conditions if present.
This is why The Cycle Syncing Method® is so effective in addressing these fluctuations, as you’ll be eating in ways that improve estrogen and progesterone imbalances.
So timing — that is, when you breakout — is a major sign that acne is hormonal. Breakouts during the luteal (premenstrual) phase are a sure sign that your hormones are out of balance and could use some TLC. Another sign of hormonal acne is where you breakout. Breakouts along the chin and jaw line are a sign of hormonal acne. Pimples on the temple are another common sign of a hormonal imbalance that stems from liver congestion due to excess estrogen. If you’ve got pimples on your forehead, it’s usually a sign of a gut imbalance.Here are more telltale signs of specific hormone imbalances and root causes of acne:
None of the root causes of acne can be spot treated. Hormone-driven and inflammation-driven acne are caused by imbalances inside your body that need to be addressed at the core. I offer phase-specific skin care advice below, but any long-term fix for easing acne must go beyond skin care strategies. A holistic, sustained and sustainable fix for adult acne must include food, supplement, and lifestyle strategies.
Here’s how to time your skin care routine to match your hormonal needs throughout the month:
NOTE: Don’t have any extractions or hair removal during the second half of the month when skin is thinner and increased blood flow to your capillaries means more post-extraction swelling. Save facial appointments until right after your bleed is over.
Every day of your cycle. I take Balance Supplements every day of my cycle to make sure my hormones and skin can be at their best throughout the month. Whatever you do to optimize your micronutrients, don’t skip this step! Clear skin starts on the inside and with what we eat and how we supplement.…. And if you don’t have any idea where you are in your cycle, start tracking it now with the MyFLO app. You can only practice cyclical self-care when you know which phase you’re in!
Hormone imbalances are the root cause of adult acne, and there are several key ways our hormones get out of balance. Here are five main factors that affect hormonal harmony:
When I had acne, I tried everything my doctor would give me. I was desperate to improve the way my skin looked and the way I felt about myself. I imagine you’ve also gone through a list of potions and pills, hoping each would work for you. I personally tried a long course of antibiotics to stop the acne, which permanently stained my teeth slightly yellow and destroyed my gut microbiome so badly that I spent my entire freshman year of college with viruses, yeast infections, and flu-like symptoms. I tried Retinol-A cream and Salicylic Acid and Benzoyl Peroxide thinking I could heal my skin from the outside and just fix the surface of the issue. Needless to say, none of those things worked.There’s a reason these commonly prescribed medications don’t work — and most even come with dangerous side effects:
Once I figured out how to eat and live to support my hormones, my skin cleared up (and a lot of other great stuff happened too). My skin’s been clear ever since and I’ve helped many other women achieve the same lasting success.
One of the most powerful ways to balance your hormones and support clear skin is by what you eat — and what you don’t eat. Your liver needs enough key micronutrients from food to help your body detoxify excess hormones and other skin damaging waste products, so it's important to prioritize foods that contain those micronutrients and liver support compounds — foods like cruciferous vegetables, dark leafy greens, and small, oily fish like sardines (rich in skin-friendly omega 3 fats). Because inflammation drives acne, it’s important to avoid eating inflammatory foods, like sugar and dairy.Here are some of the specific foods I recommend saying goodbye to entirely if you experience cyclical breakouts:
What foods are best for clear skin? I give you my top recommendations below, in my step-by-step guide to clear skin.
The skin is the largest organ of detoxification and one of your top goals for easing cyclical acne is detoxing the excess hormones and other toxins in your body. Here are my top strategies for saying goodbye to cyclical acne for good, and I save the most important — supplementing for detoxification and glowing skin — for last. Pay special attention to the supplements section. Targeted micronutrients in the form of high-quality supplements are what really move the needle on your skin health.
The root causes of acne start deep within your body. They don’t start at the level of the skin. That means that any changes you make to your skin care routine will only help so much… and, if you do nothing else, the root causes of your acne will smolder on. So your first step in easing hormonal acne is shifting your mindset. You can only truly address hormonal acne by understanding it for what it is — a condition with internal root causes — and then using food, supplement, and lifestyle strategies to address those root causes.
The Cycle Syncing Method™ is the practice of living in a way that gets your hormones working for you rather than against you. It involves tailoring your self-care and hormone-support routines to your unique needs during each phase of your 28-day hormone cycle. It is also what differentiates the Flo Protocol from other hormone support programs, and it is what will ultimately make the biggest difference when it comes to clear skin. The first step in practicing The Cycle Syncing Method™ is to track your cycle. Once you know what’s happening in your body each week of the month, it’s time to match what you eat, how you move, and even how you plan your schedule and how you interact with others with your hormones.
Food is one of the most powerful levers you can pull when it comes to easing hormonal acne. That’s because the right foods address not just one but several root causes of acne. Specifically, you can use food to (1) reduce system-wide inflammation, which fuels acne; (2) address hormone imbalances, like estrogen dominance, which exacerbate skin issues; (3) support your body’s natural ability to detoxify, (4) balance your blood sugar and improve insulin sensitivity, which calms your oil glands and decreases the bioavailability of androgens (high levels of androgens can trigger breakouts); and (5) patch up micronutrient deficiencies that can contribute to breakouts. Wanna do a deep dive on eating for acne, including which foods to prioritize? Here’s where to turn:
What’s on your plate is one of your best defenses against breakouts. Make food a top priority in healing the root causes of acne.
There are a plethora of organic skin care lines to address acne-prone skin, from Marie Veronique to Renee Rouleau Anti Bump Solution. Check out Credo Beauty and Cap Beauty for more excellent options. This is an important step because if you’re giving up the medicated topicals, you will need something to help with skin turnover, pore decongestion, excess oil, and cysts.
As I said, I saved one of the most critical steps for last. The right supplementation can make all the difference between slightly improving your acne and clearing it for good. You will read a lot on the Internet about micronutrients that are best for skin, but after nearly 20 years of research — and of using these same supplements to clear my own hormonal acne — this is what I recommend:
Always remember that once you have the right information about how your body really works, you can start making health choices that finally start to work for you. You can do this – the science of your body is on your side.
I designed my Balance Supplements specifically to help women address these key deficiencies, balance their hormones, and reclaim their energy.You don’t need to feel listless and exhausted for 1-2 weeks every month. You can reclaim your energy in as little as one 28-day hormone cycle. BALANCE by FLO Living is the FIRST supplement kit for happier periods that supports balancing your hormones. Balance Supplements include five formulations that provide essential micronutrients to balance your hormones. Think of them as your personal “insurance policy” against environmental factors that are (knowingly or unknowingly) zapping your energy every month. Balance Supplements can help you have more energy within a few weeks!
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Reduce Polycystic Ovarian Syndrome (PCOS) symptoms like painful periods, weight gain, acne breakouts, and unwanted hair with Restore, our PCOS supplement kit.
Optimize your fertility and get your body baby-ready with Nurture, our therapeutic-grade fertility supplement kit.
Support whole-body hormonal balance and regular, PMS-free periods with these five essential micronutrient formulations, designed to be taken simultaneously every day.
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Support whole-body hormonal balance and regular, PMS-free periods with these five essential micronutrient formulations, designed to be taken simultaneously every day.
Feel better and perform more effectively when you support your hormonal health during every phase of your cycle.
A revolutionary roadmap for women to help balance their hormones and care for their bodies, so they can feel their best all month long with Cycle Syncing®.
For those struggling with absent or infrequent periods, heavy bleeding, and other more intense menstrual symptoms
Read Woman CodeFor those struggling with absent or infrequent periods, heavy bleeding, and other more intense menstrual symptoms
Read In the FloAlisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
“MyFLO has been a true game changer for me and my cycle. I now have an increased awareness of my body's needs throughout the month.”
Alisha A / 46 years old
Flo Care Plan
“MyFLO has completely transformed my relationship with my cycle. I am sleeping through the night, intuitively managing my stress, and eating with my cycle.”
Alisha A / 46 years old
Flo Care Plan
“I use MyFLO every day to track my cycle and symptoms. I've managed to significantly reduce PMS symptoms like breast tenderness, and my cycle length has gone down from 40 days to 30 days.”
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Boost micronutrient levels
Manage blood sugar
Reduce stress
Alisha A / 46 years old
Flo Care Plan
"My period was missing for 3 years after getting off birth control. MonthlyFLO helped me finally get my period back.”
Alisha A / 46 years old
Flo Care Plan
I feel more empowered to understand my body and heal my hormones. I no longer accept the patriarchal dismissal and confusion about the female cycle”
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
Alisha A / 46 years old
Flo Care Plan
“I got my period back after 15 years! Thank all of you for your support. I'm just so grateful!”
Alisha A / 46 years old
Flo Care Plan
“FLO Living has seriously changed my life. It gave me the courage and bravery to get off of birth control, and completely changed my outlook on health. I look and feel better than I ever have in my life”
Alisha A / 46 years old
Flo Care Plan
Detox estrogen
Reduce inflammatory foods
Improve elimination
Alisha A / 46 years old
Flo Care Plan
Boost progesterone production
Support estrogen elimination with dietary changes
Replenish micronutrients
Alisha A / 46 years old
Flo Care Plan
Stabilize blood sugar
Reduce Androgens
Restore ovulation
Alisha A / 46 years old
Flo Care Plan
Detox estrogen
Improve bowel movements
Reduce inflammation
Alisha A / 46 years old
Flo Care Plan
Manage blood sugar
Address micronutrient deficiencies
Restore ovulation
Alisha A / 46 years old
Flo Care Plan
Detox chemical stress
Micronutrients to boost egg quality
Reduce inflammation
Alisha A / 46 years old
Flo Care Plan
Stabilize blood sugar
Detox chemical stress
Targeted micronutrients to support ovulation
Alisha A / 46 years old
Flo Care Plan
Micronutrients to boost egg quality
Reduce inflammation
Support immune function of uterus
Alisha A / 46 years old
Flo Care Plan
Implement Cycle Syncing ®
Detox chemical stress
Boost micronutrient levels
Alisha A / 46 years old
Flo Care Plan
Manage blood sugar
Detox estrogen
Boost progesterone production
Alisha A / 46 years old
Flo Care Plan
Stabilize blood sugar
Reduce stress
Boost energy
Alisha A / 46 years old
Flo Care Plan
Cycle Syncing® Food & Workouts
Stabilize blood sugar
Restore Micronutrients
Alisha A / 46 years old
Flo Care Plan
Cycle Syncing® Food & Workouts
Boost progesterone production
Support estrogen elimination
Alisha A / 46 years old
Flo Care Plan
Cycle Syncing® Food & Workouts
Micronutrients to boost egg quality
Reduce inflammation
Alisha A / 46 years old
Flo Care Plan
Cycle Syncing® Food & Workouts
Boost progesterone production
Increase micronutrient levels