Table of Contents
Introduction 1
Living in Symbiosis 2
Advancing Science 2
Chapter 1 The Gut-Brain-Skin Axis 5
Your Gut and Skin 8
Your Brain and Skin 9
Quick Nutrition Tips to Combat Stress (and Save Your Skin) 13
Chapter 2 The Skin Microbiome-the Missing Link for Healthy Skin? 19
Structure, Function and Importance of the Skin Microbiome 21
Skin Structure 23
What Constitutes a Healthy Skin Microbiota? 25
The Key Players 27
Avoiding Dysbiosis 29
Chapter 3 Lifestyle and the Skin Microbiome 34
We All Emit a "Biome Cloud" 35
The Stratum Corneum and Skin Microbiome Working Together 36
Environmental Factors Affecting the Skin Microbiome 38
Challenging the "Hygiene Hypothesis" 41
Topicals and Cosmetics 45
Diet 47
Chapter 4 Skin Conditions Associated with the Skin Microbiome 49
Introduction to Probiotics and Prebiotics 50
Microbes, Pre- and Probiotics, and Chronic Skin Conditions 53
Chapter 5 What You Should Know about Pre- and Probiotics 64
Common Probiotics 65
Probiotics-How They Work and What to Look for on a Label 69
Prebiotics 75
Chapter 6 Microbe-Friendly Nutrition 85
How Good Nutrition Promotes Healthy Skin 86
You Are What You Consume, Metabolize and Flourish 87
Beautify Your Skin Biome with Microbe-Friendly Nutrition 88
Microbe-Friendly Nutrition-Dietary Considerations 89
The Macronutrients 91
Flourish with Fermented Foods 96
Pre- and Probiotic Supplements 103
Chapter 7 Microbe-Friendly Skincare 107
Natural Elements for the Skin Microbiome 110
Nourishing Mask with Probiotics and Honey 113
What to Look for in Probiotic Skincare 115
Beautifying Your Biome from the Outside 119
Chapter 8 Putting It Together: The Beauty Biome Lifestyle 122
Beautify Your Skin Biome-The Plan 124
Biome Beauty Nutrition Essentials 125
Restock Your Kitchen 127
Start Your Day Biome-Friendly and Beauty-Infused 128
Biome Beauty Meals 130
Juices, Broths and Teas 132
Biome Beauty Skincare Plan 133
Soothing and Moisturizing Probiotic Mask 134
Chapter 9 Biome Beauty Dietary Recipes 140
Quinoa with Red Peppers 141
Baked Salmon with Pesto 142
"Get Your Greens" Salad with Beets and Avocado-Miso Dressing 143
Savory Roasted Chickpeas 144
Kimchi Omelet Anytime of the Day 145
Balsamic Vinaigrette Dressing 145
Grilled Salmon and Vegetables 146
Bone Broth 147
Biome-Purifying Tonic 148
Biome-Purifying and Detox Broth 149
Fresh Juices 150
Luminous Skin and Antioxidant Smoothie 150
Clarifying Smoothie 151
Fortifying Skin, Hair and Nails Smoothie 152
"Glo" and Go Smoothie 152
Conclusion 154
Notes 156
Index 175
Acknowledgments 182
About the Author 184