Nutrition Protocol

The plate

• Quality protein at every meal — meat, fish, eggs, dairy. Aim for a consistent daily intake rather than one large hit.
• Whole fruits and vegetables for micronutrients, polyphenols and fibre.
• Fats from whole sources: olive oil, butter, dairy, fatty fish, eggs, nuts.
• Minimise ultra-processed foods, industrial seed oils and artificial additives.

Skin-relevant nutrients

• Omega-3s (fatty fish 2-3x weekly) for barrier lipids and inflammatory balance.
• Zinc and vitamin A from whole foods for skin turnover.
• Collagen precursors: adequate protein plus vitamin C.
• Hydration and electrolytes — flat, dehydrated skin photographs badly.

Hair and nails

• Protein sufficiency is the base requirement; hair is the first thing the body deprioritises.
• Iron and ferritin status matter, particularly for shedding.
• Crash dieting reliably costs hair density. Move slowly.

Practical habits

• Cook most of your own food. It solves the ingredient question automatically.
• Keep alcohol low — it shows on the face faster than almost anything else.
• Consistent meal timing supports sleep, which supports everything else.

Note

This is educational information, not medical or dietetic advice. Individual needs vary; speak with a qualified professional about your own situation.