All protocols

Add collagen to coffee in the morning; this was described as part of her routine.

Casein or milk protein may be useful later in the day because it is slower absorbing; the potential benefit was attributed to slower digestion and absorption rather than a unique intrinsic effect.

Eat a whole-foods diet rather than routinely supplementing zinc; if supplementing zinc, be careful about copper balance.

Do not supplement zinc alone without considering copper because zinc and copper balance each other and there is a zinc-copper ratio maintained in the body.

Avoid higher-dose or frequent ibuprofen/NSAID use because it may impair muscle hypertrophy or strength and can harm the gastric lining.

Wash skin in ways that support rather than diminish the skin microbiome; avoid disruptive substances. For acne and general skin care, cleanse regularly but not excessively, typically 2 to 3 times per day, using a gentle, unscented, unfragranced cleanser; use lukewarm rather than hot water. Before applying acne treatments, clean skin first with mild zero-fragrance soap and lukewarm water.

Look up the UV index rather than relying on subjective feel to decide when to be extra cautious with sun protection.

Especially avoid chemical sunscreens in children younger than 6 months. For adults, prefer mineral sunscreens or physical barriers if concerned about endocrine-disrupting chemicals such as oxybenzone or avobenzone. If only chemical sunscreen is available on a high-UV day, use it only if necessary and sparingly, perhaps on sensitive areas like the face, ears, or neck rather than every day.

If a pimple-like lesion, spot, or seeping area persists for a month or more, get it checked by a dermatologist without waiting longer.

Make sure dietary copper is sufficient because copper supports DNA repair, antioxidant function, and collagen turnover; avoid excessive copper supplementation.

Too much copper can induce inflammation; do not supplement excessively beyond normal dietary or multivitamin amounts.

500 mg twice per day for a total of 1,000 mg/day; may increase ceramides, improve skin moisture, reduce inflammation, balance oil production, reduce clogged pores, and reduce hyperpigmented spots. Effects may require 3–6 months or more.

Use topical niacinamide in ointments or serums at 2% to 10% concentration for skin benefits.

Use as a supplement or in topical serums/ointments to help hold moisture in skin and support a plump, youthful appearance.

Avoid tretinoin, Retin-A, and related retinoid products if pregnant, breastfeeding, or planning pregnancy due to serious fetal developmental risks.

Non-prescription topical retinoid esters may improve youthful appearance of skin; evidence is less robust than prescription retinoids.

Use red light plus near-infrared phototherapy consistently for skin quality, acne symptoms, wound healing, psoriasis symptoms, and youthful appearance; effects are generally mild to moderate.

Ensure adequate folic acid intake for DNA synthesis, repair of skin cells, and cell proliferation.

Prefer obtaining vitamin A from foods rather than supplements because vitamin A is fat-soluble and easy to overdose; examples include oranges, carrots, and sweet potatoes.

Do not supplement vitamin A excessively because overdose risk is high with this fat-soluble vitamin.

Avoid foods excessively high in sugar, especially foods combining high sugar and high fat, because they are pro-inflammatory and can worsen acne and skin aging.

Avoid fried foods such as donuts and French fries because they are pro-inflammatory and can worsen breakouts and skin quality.

For acne concerns, especially post-puberty or with suspected hormonal issues, check androgen levels over time in both males and females.

Avoid overeating to prevent large spikes in insulin and blood glucose that can worsen acne; also avoid excess sugar.

If acne is an issue, consider reducing whey protein and dairy intake as an experiment because overconsumption may contribute to acne in some people.

If acne is a problem, try removing dairy entirely for a period and see whether skin improves.

Topical salicylic acid may help acne by reducing keratinocyte stickiness and swelling; apply only to clean skin and use if recommended by a dermatologist.

A little topical corticosterone cream can reduce redness or swelling of an acne pimple, especially for short-term cosmetic reasons.

For a major event and a severe visible pimple, a dermatologist may inject a corticosteroid to reduce redness more potently.

After gym sessions, shower or bathe as soon as possible and wash the face with a gentle cleanser because of sweat and bacteria exposure.