Low-ModerateGBS: 82 (High Risk)nutrition

Acne Clear Skin Protocol

Developer: Various dermatologists, functional medicine

2-4 months for significant improvement (skin turnover cycle is 28 days)

Protocol Overview

Root-cause protocol for acne addressing hormones, insulin resistance, gut health, and inflammation. Goes beyond topical treatments to address underlying drivers.

Conditions Treated

Acne vulgaris

cystic acne

hormonal acne

Protocol Steps

Identify type/pattern: Hormonal acne (jawline/chin, premenstrual flares, women 20s-40s), Cystic acne (painful nodules/cysts, scarring), Teenage acne (forehead, nose, cheeks, puberty), Fungal acne (pityrosporum folliculitis - small uniform bumps, different treatment)

Diet - Low glycemic: High-glycemic foods (sugar, white bread, pasta) spike insulin → IGF-1 → sebum production, androgens, inflammation. Multiple studies link high-glycemic diet to acne. Eliminate: Sugar, refined carbs, white bread/pasta. Emphasize: Vegetables, protein, healthy fats, low-glycemic carbs (quinoa, sweet potato), berries

Dairy elimination: Dairy increases IGF-1 and insulin (even skim milk). Strong association between dairy and acne in multiple studies. Eliminate all dairy for 4-6 weeks trial

Omega-3: 2-3g EPA/DHA daily (anti-inflammatory, reduces sebum production, improves acne in studies)

Zinc: 30-50mg daily (reduces acne, anti-inflammatory, inhibits 5-alpha-reductase - enzyme converting testosterone to DHT). Multiple RCTs show benefit

Vitamin A: 10,000-25,000 IU daily (reduces sebum, promotes skin turnover) - monitor, toxic >25,000 IU long-term. OR beta-carotene 25,000 IU (safer, converts to vitamin A as needed)

Vitamin D: Optimize 50-80 ng/ml (anti-inflammatory, antimicrobial)

Probiotics: Gut-skin axis - dysbiosis and SIBO worsen acne. Probiotic supplementation reduces acne in studies. Lactobacillus and Bifidobacterium strains

DIM: 200mg daily (estrogen metabolism, reduces estrogen dominance in hormonal acne)

Saw palmetto: 320mg daily (blocks DHT - helpful for hormonal acne in women and men)

Spearmint tea: 2 cups daily (anti-androgenic, reduces testosterone, improves hormonal acne in women - RCTs)

Berberine: 500mg 2x/day (improves insulin sensitivity if PCOS-related hormonal acne, antimicrobial)

NAC: 600mg 2x/day (reduces sebum oxidation, antioxidant)

Pantothenic acid (B5): Megadose 2-4g daily (reduces sebum production - studied with some success but requires high doses)

Address insulin resistance: If PCOS, metabolic syndrome, or prediabetic - see MT-001 protocol (berberine, low-carb diet, exercise)

Topical - Benzoyl peroxide: 2.5-5% (kills P. acnes bacteria, first-line OTC) - start low (irritating)

Salicylic acid: 2% (exfoliates, unclogs pores) - BHA penetrates pores better than AHAs

Retinoids: Adapalene 0.1% OTC (Differin) or tretinoin 0.025-0.1% Rx (promotes turnover, unclogs pores) - most effective topical but irritating initially (start slow)

Azelaic acid: 15-20% (antimicrobial, anti-inflammatory, reduces hyperpigmentation)

Niacinamide: 5% (anti-inflammatory, reduces sebum, improves acne and post-acne marks)

Tea tree oil: 5% (antimicrobial, comparable to 5% benzoyl peroxide in studies but slower)

Skincare routine: Gentle cleanser (CeraVe, Cetaphil) 2x/day, oil-free moisturizer, sunscreen AM (especially if using retinoids - sun sensitivity), actives PM (retinoid, benzoyl peroxide, salicylic acid) - don't combine all at once, alternate

Don't: Pick/pop (causes scarring), over-wash (strips oil → rebound sebum), heavy makeup (non-comedogenic only), harsh scrubs (irritates)

Prescription options: Oral antibiotics short-term (doxycycline 50-100mg for 3-6 months - anti-inflammatory dose), spironolactone 50-200mg for hormonal acne in women (anti-androgen), birth control (helps hormonal acne by suppressing ovarian androgens), isotretinoin (Accutane) 0.5-1mg/kg for severe cystic acne (curative but side effects - dry skin, teratogenic, monitor lipids/liver)

Address gut health: SIBO, candida, dysbiosis worsen acne - test and treat if suspected

Reduce stress: Cortisol worsens acne (increases inflammation, sebum, androgens) - meditation, adequate sleep, adaptogenic herbs

Sleep: 7-9 hours (repair happens during sleep, sleep deprivation increases cortisol and inflammation)

Key Resources

The Clear Skin Diet by Alan Logan, dairy and acne research, American Academy of Dermatology guidelines, insulin-acne connection

Contraindications & Risks

Isotretinoin (Accutane) highly teratogenic (iPledge program required), high-dose vitamin A toxic, spironolactone requires monitoring (potassium)

Important Notes

Acne affects 50+ million Americans annually, 85% of adolescents. Caused by: Excess sebum production (androgens drive this), clogged pores (dead skin cells), P. acnes bacteria, inflammation. Four-factor process - address all four. Diet matters: For decades dermatology denied diet-acne link, but evidence is now clear. High-glycemic foods spike insulin → IGF-1 → androgens, sebum, inflammation. Multiple RCTs show low-glycemic diet improves acne. Dairy: Strong association - dairy increases IGF-1 (even skim milk). Whey protein (popular in fitness) especially bad for acne (high IGF-1). Trial elimination for 4-6 weeks. Hormonal acne: Jawline/chin distribution, premenstrual flares, women 20s-40s (often PCOS-related). Androgens (testosterone, DHT) drive sebum production. Spearmint tea and saw palmetto are anti-androgenic. DIM improves estrogen metabolism. Spironolactone (Rx) is potent anti-androgen for women. Birth control helps by suppressing ovarian androgens. Gut-skin axis: SIBO, dysbiosis, leaky gut linked to acne. Probiotics improve acne in RCTs. Address underlying gut issues. Zinc: Multiple RCTs show benefit (30-50mg daily). Anti-inflammatory, inhibits 5-alpha-reductase (blocks DHT formation). Retinoids: Gold standard topical (adapalene OTC, tretinoin Rx). Promotes skin turnover, unclogs pores, prevents new acne. Irritating initially ("retinoid uglies" - purge period 4-8 weeks before improvement). Start low, go slow. Isotretinoin (Accutane): Most effective treatment for severe cystic acne. Curative in many (80%+ clear after 4-6 month course). But side effects: Severe dryness (skin, eyes, lips), teratogenic (pregnancy absolutely contraindicated - iPledge program required), mood changes (controversial link to depression), elevated lipids/liver enzymes (monitor). Reserved for severe cases but life-changing for those who need it. Scarring: Acne scars are preventable - don't pick, treat acne early/aggressively. Once scarred, treatment options limited (laser, microneedling, subcision, fillers - expensive, variable results). Prevention is key. Multi-pronged approach works best: Diet (low-glycemic, no dairy), supplements (zinc, omega-3, vitamin A), topicals (retinoid, benzoyl peroxide), address hormones/insulin resistance, gut health, stress management. Most see significant improvement in 3-4 months.

Also Effective For

Acne

Key Supplements & Herbs in This Protocol

Supplements

Berberine

Herbs

Saw Palmetto

Serenoa repens

Tea Tree

Melaleuca alternifolia

Critical Safety Warning

This protocol is documented for educational purposes only. The Gabriel Bullshit Score (GBS) of 82 reflects significant institutional response and controversy. Some alternative health protocols have resulted in serious harm or death.

Always consult with qualified healthcare professionals before beginning any treatment. Do not delay or forego proven medical care.

Quick Overview

Evidence LevelLow-Moderate

GBS Score82 / 100

Categorynutrition

DeveloperVarious dermatologists, functional medicine

Duration2-4 months for significant improvement (skin turnover cycle is 28 days)

About GBS Score

The Gabriel Bullshit Score reflects the magnitude of institutional response, controversy, and documented concerns. Higher scores indicate greater institutional pushback, not necessarily inefficacy. This is a research tool, not medical advice.