This week I'm going to cover: the foods your microbes love (and your skin shows it), the tweaks that helped me lose 24lbs, and the odd sleep trick that actually works!

What to Eat for Healthy, Glowing Skin 

Your skin isn’t just biological gift wrap for your meat suit. It’s your largest organ, your first line of defence, and, if you look closely, one of the best mirrors of what’s happening inside your body.

In the past decade, science has uncovered a fascinating truth: your gut and skin are constantly talking to each other. This “gut–skin axis” might be one of the keys to clearer, healthier, and even better-smelling skin! (if you want that… when other people smell your skin?! 😝)

The gut–skin conversation

Here’s the science in plain old English:

• Around 70% of your immune system lives in your gut. If your gut is inflamed or out of balance, it can spill over into your skin as redness, irritation, or acne flare-ups.
  

• Your skin has its own microbiome (hold the nightmare fuel.. this is good!)... different microbes on your face, your hands, even your scalp. When this delicate mix tips out of balance, you may see acne, eczema, or dullness.
  

• And yes, what you eat can change how you smell. A study found that people who ate more plants and whole grains had a “more pleasant body odour” than heavy red-meat eaters. (I know you just sniffed yourself btw)
  

In short: the microbes in your gut and skin are active players in how your skin looks, feels, and functions.

The anti-inflammatory blueprint

Diet is not a “magic cure” for skin conditions, but the evidence so far points to one clear pattern: Mediterranean-style eating = calmer skin.

Things like oily fish, olive oil, legumes, whole grains, nuts, and heaps of vegetables. These foods are rich in antioxidants and healthy fats that dial down chronic, low-grade inflammation… the same inflammation linked to acne, premature ageing, and skin sensitivity.

5 foods for great skin (backed by real science)

1. Prebiotic-rich foods (garlic, onions, leeks, beans, Jerusalem artichokes): When gut bacteria ferment these fibers, they release short-chain fatty acids (SCFAs) that reduce inflammation and may support clearer skin.

2. Dark chocolate (70%+ cocoa): In one trial, women who ate cocoa flavanols daily saw improved elasticity and fewer wrinkles after 6 months. (2 squares a day is enough.)

3. Green tea: Catechins, the antioxidants in green tea, protect against sun damage and improve hydration. Around 4 cups daily was linked to smoother, more elastic skin.

4. Tomato paste: About 2 tablespoons daily for 12 weeks protected skin from UV damage in studies, thanks to lycopene…an antioxidant that gets stronger with cooking.

5. Sunflower seeds: One of the richest sources of vitamin E, which protects skin from oxidative stress and dryness. Almonds and hazelnuts are also great options.

No single food or supplement will give you “perfect skin.” The real win is in consistency and variety… feeding both your gut and skin microbes a diverse, anti-inflammatory buffet.

Add in the basics (SPF, good sleep, stress management, no smoking), and you’re giving your skin the environment it needs to thrive.

P.S. I’ve been secretly working on something special over the last 2 years… LOAM , a precision prebiotic fiber formula designed to support your gut and, by extension, your skin, metabolism, and beyond. Built with multiple diverse, unique and clinically-studied fibers (not just one), it’s my answer to the flaws I saw in the wellness industry.

If you want to get on the exclusive, priority access waitlist, or just keep receiving my weekly gut health + microbiome tips, you can sign up here.

Can’t wait to share it with you because I am genuinely proud of the hard work and science I put into it!

Because when your inner ecosystem thrives, your skin tends to show it!

My Weight Loss Journey 🏋🏻‍♂️

I’m in my 35th year of existence on this lukewarm, moist rock we call planet earth (yes, I’m a Gemini, real shocker, I know!) and reflected on my weight loss journey over the past year and going forwards. (one I will unapologetically bring all of you on with me 🤣.) 

So towards the back end of last year (see pic above), I was battling various injuries (back pain, knee injury), had poor sleep, had gained a lot of weight, and ultimately felt like I was losing control of my health (and a bit of myself during this time too). My weight gain didn’t happen all at once. A lot of life stress and de-priortising my health and wellness because of doctor life…it was an insidious slide. I knew it was time for a change. 

And so I put some serious effort again into getting healthy again.

I shared my entire health re-boot on a newsletter previously but here are some of the highlights of what helped me lose weight, gain muscle, and take back my physical and mental well-being: 

1️⃣ Started tracking calories and macros with (Note: Research suggests individuals who keep daily food records lose 2x as much weight as those who don’t…at least in the short term!) 

2️⃣ Began tracking everything else, including sleep and recovery, using my Oura ring and Apple watch. (Yes, both. Probably overkill, but for me it was helpful) 

3️⃣ Committed like a fiend to protein and fiber: 120g+ per day protein, 40g+ fiber. The fiber was easy as I’d been doing it for years at this point, but the protein was a challenge at first. 

4️⃣ Revisited my workout routine. I started weight training 4x/week, taking even longer walks with my dog, took all my virtual meetings as “walking meetings” (aiming for >10k steps a day), and it’s useful to get into a sport if that is something you’re able to do… I played an intense session of 5-a-side football (or soccer your you guys across the pond!) once a week with friends. 

5️⃣ Fuelled up with supplements. In addition to cleaning up my diet, I added black coffee, green tea, creatine, prebiotic fiber and omega-3 to my rituals. 🚀

Fast forward to today, and this is me now (still a work in progress!)

A Weird Sleep Trick That Actually Works 💤

Lately I’ve been experimenting with ways to increase the amount of deep or restorative sleep I get each night. One simple, science-backed method I’ve used before whilst I had insomnia over a decade ago has made a comeback in my life….

Cognitive shuffling.

Sounds fancy. But the idea is surprisingly low-tech.

Most of us have been told to “clear your mind” before bed. Yeah well as I found out, and you probably have realised… is that the harder you try not to think about something, the more your brain latches onto it (thanks, psychology’s “ironic rebound effect”).

E.g Try not to think of pink elephants…. whoops.

Anyway cognitive shuffling flips that on its head. Instead of fighting thoughts, you flood your mind with harmless, random images until your brain gets bored enough to switch into sleep mode.

How it works:

1. Pick a neutral word; say APPLE.
   
   

2. Start with the first letter and imagine as many unrelated words or images beginning with “A.”
   
   

   • Airplane. Avocado. Astronaut. Armchair.
     
     

3. Once you run out of steam, move on to the next letter.
   
   

   • P → Penguin. Pancakes. Piano.
     
     

4. Keep going, letter by letter, until… you don’t. (Ideally, you’re asleep before you ever reach the last letter.)
   
   

It feels almost childlike… akin to counting sheep, but less boring and has real evidence behind it. 

The method was designed by Dr. Luc Beaudoin, a cognitive scientist whose work showed that as we naturally drift into sleep, our thoughts become more fragmented and random. By deliberately jump-starting that randomness, you mimic the brain’s transition into drowsiness.

Think of it like nudging your brain onto the off-ramp.

It’s simply a way of letting the brain’s default processes take over.

Does it work?

I’ve been using this nightly now for a few weeks and I rarely make it past the 2nd letter lol. There’s something weirdly soothing about conjuring up images of otters, oranges, and oatmeal until your brain quietly checks out.

It’s low effort, drug-free, and unlike scrolling TikTok at 1am… doesn’t sabotage your circadian rhythm.😉

👋 Who are you again? I’m Karan Rajan - a doctor and curious explorer of all things health and wellness. I host the Dr Karan Explores Podcast and have written two books "This Book May Save Your Life" and "This Is Vital Information" and have just founded a microbiome company, LOAM Science 

Every Sunday, I share 3 interesting things about health, life and science to make your life easier, healthier and happier. (Disclaimer: I’m more your friend with health benefits. None of this is medical advice.) 

And oh, you if also feel strongly about some health things or just want to say hi? Hit reply... I’d love to hear it and hear from you!

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