📘 A Skin-Deep Guide to Adult Acne & Hormonal Breakouts
- genesis ali
- Apr 15
- 4 min read
Why your skin is breaking out and what you can actually do about it.
👋 Let’s Be Real…
Acne isn’t just a teenage thing. I work with clients in their 20s, 30s, 40s and beyond who are still battling breakouts, stubborn scars, and painful flare-ups.
One of my clients, in her late 20s, came to me frustrated and exhausted. Her skin would clear up for a bit, then boom, tender spots along the jawline, painful cysts, and scarring that made her want to cancel plans. It wasn’t just skin-deep for her, this really was affecting her confidence, sleep, and overall mood.
But this isn’t only a women’s issue. Acne doesn’t discriminate. One of my male clients, a 32-year-old finance professional, came to me after years of dealing with persistent spots on his cheeks and forehead. He was surviving on caffeine, desk lunches and stress. When we looked deeper, we found blood sugar imbalances, gut issues, and nutrient gaps. With some key changes, his skin improved, and so did his energy and mental clarity.
I’m not a woman, and I don’t experience hormonal shifts myself. But I was raised by women who struggled with endometriosis and hormonal challenges. And as a nutritionist, I’ve worked closely with clients of all genders navigating this issue.
What I’ve learned is this: acne is a message. It’s your body’s way of flagging that something’s off inside. And once you understand what’s driving it, you can take real, effective steps to support your skin—without relying on harsh products or endless guessing.
🔍 What’s Really Causing These Breakouts?
Hormonal acne isn’t just about oily skin. It’s about what’s going on underneath. Here’s a breakdown of the common internal causes:
1. Hormonal Fluctuations
Estrogen, progesterone and androgens (like testosterone) affect oil production. For women, hormone changes before the period often lead to breakouts around the chin and jawline. For men and women alike, elevated androgens can increase sebum (oil), clog pores, and drive inflammation.
2. Blood Sugar Imbalances
When your blood sugar spikes e.g. after a sugary snack, caffeine hit, or skipped meal—your insulin levels rise. That increases androgens and inflammation, both of which can make acne worse. It also sets off energy crashes, cravings and mood dips that don’t help.
3. Chronic Stress (High Cortisol)
Stress isn’t just a mental strain, it’s hormonal. Chronic stress raises cortisol, which disrupts other hormones, increases inflammation, and can lead to deeper, more painful breakouts.
4. Gut Health Issues
Your gut helps eliminate excess hormones and toxins. If your gut is inflamed, sluggish, or your microbiome is out of balance, hormones can recirculate in the body instead of being cleared. This worsens acne and throws off everything from digestion to mood.
5. Liver Overload
Your liver plays a key role in clearing out used-up hormones. If it’s bogged down by processed foods, alcohol, or stress, it won’t filter efficiently—letting hormones build up in your system and show up on your skin.
6. Missing Nutrients
Acne-prone skin is often linked to deficiencies in key nutrients like zinc, vitamin A, omega-3 fats, and B vitamins. These support hormone balance, reduce inflammation, and help with skin healing. When you're low, skin becomes more reactive.
✅ What You Can Actually Do About It
No fluff, just real actions with real impact.
1. Balance Your Blood Sugar
Why: To prevent hormone spikes and reduce inflammation.
How:
Eat balanced meals with protein, fibre and healthy fats.
Avoid sugary snacks, energy drinks and white carbs.
Don’t skip meals—this leads to crashes and cravings.
2. Support Your Liver
Why: To help your body clear excess hormones.
How:
Eat cruciferous veg (broccoli, kale, cabbage) daily.
Drink warm lemon water in the morning.
Use herbs like dandelion root or milk thistle (check with a practitioner first).
Reduce alcohol and processed food intake where possible.
3. Strengthen Gut Health
Why: A healthier gut = better hormone clearance and less inflammation.
How:
Add fermented foods: kefir, plain yogurt, sauerkraut.
Include prebiotics like garlic, onions, leeks, asparagus.
Reduce ultra-processed foods that irritate the gut lining.
Consider a high-quality probiotic.
4. Increase Anti-Inflammatory Fats
Why: These fats regulate hormones and reduce skin inflammation.
How:
Eat oily fish 2x/week (salmon, mackerel, sardines).
Add flaxseed, chia seeds, and walnuts to meals.
Supplement with omega-3s if needed.
5. Boost Zinc & Vitamin A (Safely)
Why: Zinc supports skin healing and oil control; vitamin A helps cell turnover.
How:
Eat pumpkin seeds, cashews, lentils for zinc.
Get beta-carotene (safe form of A) from sweet potatoes, spinach, carrots.
Avoid high-dose supplements without guidance.
6. Don’t Overcomplicate Skincare
Why: Over-washing and stripping can make things worse.
How:
Gentle cleanse twice a day.
Moisturise—even oily skin needs it.
Don’t pick. Really. It spreads bacteria and worsens scarring.
💬 Final Thoughts
Breakouts are more than skin-deep. They can knock your confidence, mess with your energy, and make you feel like you’re doing everything wrong.
But you’re not. Your skin is just trying to tell you something and nutrition can help you listen.
You don’t need “perfect” skin to feel good. But if you’re ready to feel clearer, inside and out—know this: there are real, holistic steps you can take.
🎯 Need Support? Let’s Work Together.
If you're done with quick fixes and want guidance that gets to the root—I'm here to help.I offer 1:1 support for skin and hormone health through nutrition, supplements, and lifestyle that fits your life.
👉 Book your FREE 15-minute Skin & Hormone Discovery Call!
📱 Instagram: @thenutriguy
Let’s get your skin and confidence back on track.
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