If I Wanted Glowing Skin in 3 Months, Here’s Exactly What I’d Start Doing Today (And the Science Behind Why It Works)
My skin at it’s worst in 2016, and currently in 2025.
If I Wanted Glowing Skin in 3 Months, Here’s Exactly What I’d Start Doing Today (And the Science Behind Why It Works)
If you’ve followed me for a while, you probably know that I haven’t always had clear skin.
I used to struggle with hormonal acne thanks to PCOS, painful breakouts along my jawline, texture I couldn’t cover with makeup, and flare-ups that felt totally out of my control. It became more than just a skin issue, it morphed into a confidence issue too.
That experience lit a fire in me.
I got obsessed (in a good way) with understanding the real science behind skin health.. how our gut, hormones, nutrition, and daily habits all play a role.
Now, it’s something I’m incredibly passionate about helping my clients with.
Because when you feel good in your skin, literally, it changes everything.
So if you’re here for a glow-up, not just physically but from the inside out, you’re in the right place.
Let’s dive into what I’d do if I were starting today and wanted clear, radiant skin in the next 3 months.
Get Your Hormones Tested
If your skin is being chaotic for “no reason”.. think persistent jawline acne, sudden oiliness or dryness, or flare-ups around your cycle.. it might not be your cleanser. It might be your hormones.
Your skin is highly responsive to shifts in oestrogen, progesterone, and androgens like testosterone.
When any of these are out of whack, your sebaceous glands can go into overdrive, collagen production can drop, and inflammation can spike, which just so happens to create the perfect storm for breakouts, sensitivity, and/or dullness.
🧠 What science says: Research shows that hormonal fluctuations (especially in PCOS, perimenopause, or when coming off the pill) can drastically affect sebum production, skin thickness, and healing capacity. But unless you test, you’re just guessing.
💡What I’d do:
Book a blood panel that checks oestrogen, progesterone, testosterone, free testosterone, DHEA, and a saliva cortisol test (4-point test through the day)
Ideally test between days 19–21 of your cycle if you menstruate
If something’s off, there’s a reason your skin is being dramatic, and you can actually treat it
Hydration
Your skin is your body’s largest organ, and like every good diva, it can be high maintenance. It thrives when hydrated and sulks when neglected.
💧Why it works: Hydration improves the skin’s elasticity, reduces visible dryness, and helps flush out inflammatory toxins. Even mild dehydration can compromise the skin barrier, making it more prone to irritation and breakouts. One study found that optimal hydration levels directly influenced skin plumpness and dermal density (1).
💡What I’d do:
2.5–3 litres of water per day (yes, even if you’re “not thirsty”)
Add electrolytes if you sweat like a sinner in church in your gym sessions
Snack on water-rich foods like cucumber, melon, and celery
SPF: The Real Anti-Ageing Cream
Forget what Instagram told you, SPF is the real MVP of youthful skin. It’s cheaper than Botox and actually prevents the damage in the first place.
☀️Why it works: UV radiation is responsible for up to 80% of visible skin ageing (2). Daily sunscreen use has been proven to reduce fine lines, pigmentation, and even skin cancer risk. Even indoor light from your laptop and windows can contribute to damage via UVA rays.
💡What I’d do:
Apply broad-spectrum SPF 30 or higher every morning
Reapply every 2–3 hours if outside with a mist/spray
Don’t forget neck, dec, ears, and backs of hands, these betray your age quicker than your birth certificate
✨Pro tip: SPF is non-negotiable. Rain or shine, winter or beach day, your collagen doesn’t care about cloud cover.
Fibre: Your Hormones (and Skin) Will Thank You
Let’s talk about one of the most underrated skincare secrets: fibre.
Not sexy, I know, but hear me out. If your skin is constantly breaking out around your jawline or chin, especially in sync with your cycle, there’s a good chance your hormones are playing a lead role.
And fibre? It’s the behind-the-scenes MVP helping to keep them in check.
🌿 Why it works:
Fibre, especially insoluble fibre, supports healthy digestion and regular bowel movements. This matters because excess oestrogen is removed from the body through the liver and digestive tract.
If you’re not going regularly, those hormones can get reabsorbed, contributing to hormonal imbalances and acne. A high-fibre diet also feeds your gut microbiome, which in turn lowers systemic inflammation, a key driver of breakouts and skin conditions like eczema and rosacea.
🧠 What science says:
Studies show that increased dietary fibre intake improves oestrogen clearance and reduces circulating hormone levels, particularly in people with PCOS or oestrogen dominance. It also positively alters the gut microbiota, which plays a major role in the gut-skin axis (5, 6).
💡 What I’d do:
Aim for 25–35g of fibre per day
Include flaxseeds, oats, lentils, berries, and plenty of veg
Drink more water as you increase fibre to keep things moving
✨Pro tip: A tablespoon of ground flaxseed in your smoothie = hormonal support and glowy skin. Win-win.
Manage Stress
Chronic stress elevates cortisol, your body’s main stress hormone.
This directly increases oil production, breaks down collagen, disrupts your gut barrier, and slows skin healing. It also triggers inflammatory pathways, which is why breakouts often show up when you’re stressed but too busy to deal with them.
📚 What science says: Studies have linked high cortisol levels with increased acne severity, impaired skin barrier recovery, and even delayed wound healing. One study showed that even short-term psychological stress could significantly impair skin barrier function (8).
💡What I’d do:
Use breathwork, walking, or journaling to lower baseline cortisol
Eat regularly to keep blood sugar balanced (this stabilises your adrenals too)
Prioritise sleep and recovery
Retinol: The Gold Standard for Glow
Retinol doesn’t just sound fancy, it actually does something.
And no, it’s not just for the 40+ club.
✨Why it works: Retinoids (vitamin A derivatives) increase cell turnover, boost collagen production, reduce fine lines, and clear up breakouts. A landmark study showed that tretinoin (a prescription-strength retinoid) significantly reversed photoageing over 24 weeks (3).
💡What I’d do:
Start with 0.25% retinol 1–2x per week
Buffer with moisturiser if your skin’s on the sensitive side
Use at night, and never, ever skip your SPF
✨Pro tip: Don’t freak out during the ‘retinol purge’. It’s temporary, and the glow-up is on the other side.
Bone Broth & Kefir: Because Skin is Built in the Gut
If your skin’s acting like a hormonal teenager, don’t just blame your products, look at your gut. The gut-skin axis is real, and science is backing it hard.
Bone broth is rich in collagen, glycine, and proline.. amino acids crucial for maintaining skin structure and elasticity.
Kefir, a fermented dairy drink, is packed with probiotics that reduce systemic inflammation, improve gut health, and indirectly support clearer skin (4).
💡What I’d do:
Bone broth 2–3x per week (sipped like tea or used in soups)
Kefir in smoothies, overnight oats, or even as a base for dressings
Move That Lymph: Your Skin’s Drainage System
Your lymphatic system is the often-forgotten cousin of your circulatory system, and it plays a massive role in glowing, healthy skin.
Think of it as your body’s rubbish removal crew, it clears out toxins, excess fluid, and waste.
When it’s sluggish, your skin can look puffy, dull, or congested.
When it’s flowing? Hello, cheekbone definition and skin clarity.
Why it works:
Unlike your circulatory system, your lymph doesn’t have a pump (like your heart) to keep it moving.
It relies on movement, breath, and muscle contractions.
Supporting lymphatic drainage helps reduce fluid retention, puffiness, and under-eye bags, and boosts circulation for healthier, clearer skin.
🧠 What science says:
While research on lymphatic drainage and skin specifically is still emerging, studies support the benefits of manual lymphatic drainage (MLD) in reducing inflammation and promoting detoxification pathways (7). Daily movement, especially walking, has also been shown to support lymphatic function and reduce oxidative stress, which affects skin health.
💡 What I’d do:
Walk daily, even 20–30 minutes helps
Do legs-up-the-wall pose after work or before bed
Learn basic MLD techniques (which we teach inside my coaching programs!)
Dry brushing before your shower can also support lymph flow
✨Pro tip: You don’t need a fancy spa appointment. Just moving your body and showing your lymph some love will do more for your skin than another expensive serum.
Double Cleanse at Night
If you’re still doing one quick cleanse or using makeup wipes to take off your SPF, makeup, sweat, and city grime... giiiirrrrlllll, we need to talk.
Your sunscreen and makeup are designed to stay put.
A single cleanse (especially with just micellar water or a foaming cleanser) usually doesn’t cut it.
Leftover residue can clog pores, trap bacteria, and dull your skin over time. Double cleansing properly clears the canvas, so your serums actually do something instead of sitting on top of gunk.
💡What I’d do:
First cleanse: use an oil, balm, or gel cleanser to break down makeup and SPF
Second cleanse: use a gentle water-based cleanser or an AHA/DHA cleanser (depending on your skin) to wash away sweat, dirt, and pollution
Follow with a barrier-supporting serum
Bonus Habits
Look, no serum can save you if you’re running on four hours of sleep and eating beige freezer food. These extra steps? They’re the cherry on top.
🌟What I’d do:
Use a humidifier: especially in winter or airconned rooms.. skin loves moisture!
Eat the rainbow: think vitamin C (collagen production), E (antioxidant), and zinc (wound healing and oil regulation)
Sleep 8–9 hours: your skin repairs itself at night. Miss the sleep, miss the glow.
Chemical peels or skin needling: once breakouts are under control, these can help resurface the skin, reduce scarring, and boost collagen. If they suit your budget, they’re worth the hype. I get peels quite regularly!
Zinc supplements (especially after skin clears): helps calm redness, supports wound healing, and keeps oil levels balanced. Great for post-acne maintenance.
Omega-3s: found in fatty fish, flaxseed, or quality supplements, these reduce systemic inflammation, support your skin barrier, and may help prevent flare-ups.
Want a Glow-Up Without Guesswork?
If you’re serious about transforming your skin, and your health, I’ll show you how to make it effortless. My coaching blends skincare know-how, nutritional strategy, and habit reprogramming that actually sticks. No overwhelm, no fluff, just results.
📲 Ready to glow up from the inside out? Apply for coaching
References:
Wilson, M. M., & Morley, J. E. (2003). Impaired skin integrity and hydration status in older adults. Nutrition Reviews.
Narayanan, D. L., Saladi, R. N., & Fox, J. L. (2010). Ultraviolet radiation and skin cancer. International Journal of Dermatology.
Kang, S., Fisher, G. J., & Voorhees, J. J. (1997). Photoaging and topical tretinoin: Therapy, pathogenesis, and prevention. Archives of Dermatology.
Salem, I., Ramser, A., Isham, N., & Ghannoum, M. A. (2018). The gut microbiome as a major regulator of the gut-skin axis. Frontiers in Microbiology.
Goldin, B. R., & Gorbach, S. L. (1984). The effect of dietary fat and fiber on colonic bacterial enzymes and bile acids in man. Journal of Nutrition.
Shorakae, S., et al. (2015). The gut microbiome in polycystic ovary syndrome and its clinical implications. Clinical Endocrinology.
Camargo, C. P., et al. (2020). Manual lymphatic drainage therapy for lymphedema: a systematic review. Journal of Bodywork and Movement Therapies.
Altemus, M., Rao, B., Dhabhar, F. S., Ding, W., & Granstein, R. D. (2001). Stress-induced changes in skin barrier function in healthy women. Journal of Investigative Dermatology, 117(2), 309–317. https://doi.org/10.1046/j.0022-202x.2001.01415.x
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
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