Pure BIOHACKING - Perfect for a healthy skin!
I remember the day I stepped into this industry for the first time. It was almost 13 years ago, and I was filled with curiosity, hope, and a burning passion. Since then, I’ve met hundreds of representatives from countless skincare suppliers—all with their promises, “miracle products,” and an almost endless enthusiasm for their particular method. For a long time, I swallowed much of what was said because who doesn’t want to help people achieve more beautiful skin?
But after all these meetings and years of digging into research, I realized something deeply fascinating—and a little frightening: The more you learn about the skin, the more you realize that you don’t really understand much at all. The skin is incredibly complex, its own ecosystem, and the quick fixes that are so eagerly marketed often just make it scream for real balance. Yet, the same message keeps being drummed out: “The solution is in this cream! In this ingredient! Just buy this kit, and…”
I stand at a crossroads. I’ve seen products that claim to provide immediate improvement but really just shift the problem. I’ve seen how dependent many people become on various active ingredients, how hard it is to break out of the constant cycle of “more product, more product.” At the same time, I’ve also experienced the skin’s enormous capacity for self-healing if we just give it the right conditions. It’s like standing before a secret universe where new stars are constantly being lit—and where you realize that you can never be fully learned because there are always more layers to discover.
It was that insight that made me truly start questioning the industry. The more I learned about the skin’s ecosystem, the clearer it became how little we actually let it work in peace. And once you understand this, it becomes hard to continue as before. Hard to keep recommending products that I deep down know make the skin dependent on external supplements when instead, you can support the body’s own intelligence—the one that thousands of years of evolution have honed.
The knowledge I’ve gathered over these 13 years—sometimes with tears in my eyes, sometimes with a newfound glow inside me—I now want to share with you. I want you to avoid fumbling in the dark, avoid buying one expensive solution after another in hopes of a quick fix. Instead, I want to invite you to a greater understanding of the skin: how it works, what it needs, and how you can step by step biohack your way to balanced skin. Not by throwing out everything in your bathroom cabinet at once, but by letting the skin find its own voice and rhythm.
When we choose to spread this knowledge, we become part of something bigger. Together, we can break the old norm and show that there is another way—a way where we support our natural power instead of constantly fighting against it. I now invite you to join me on the journey through 13 biohacks for perfect skin, where step by step, we reconnect with our bodies’ original intelligence.
Do this for your skin, but also for everyone else who needs to hear that there is an alternative path. By sharing your journey and spreading the knowledge further, you’re helping to change an entire system. That’s how we together build a future where the skin is no longer subject to endless exploitation and constant quick fixes, but where we actually approach its incredible complexity with respect, curiosity, and love.
So let’s take this step together. A new era for skincare awaits, where we no longer let ourselves be fooled by short-term temptations, but learn to listen to what the skin has been trying to tell us all along: “I am complex, I am strong, and I can do more than you think—if you just give me the chance.” Now we’re giving it that chance. Now we’re starting our journey toward healthier, more beautiful, and more self-sustaining skin. I hope you’re as excited as I am. Let’s go.
1. Optimize Gut Flora with Prebiotics and Probiotics
How does this affect the skin?
The gut and skin are intimately connected through the Gut-Skin Axis, a direct communication between the gut’s microbiome and the skin’s immune system. Research shows that an imbalanced gut flora (dysbiosis) can contribute to chronic inflammation, which in turn can worsen skin issues like:
- Acne → Dysbiosis in the gut can increase levels of inflammatory cytokines like TNF-α and IL-6, leading to overactive sebum production and inflammation in the hair follicles.
- Eczema and rosacea → A weakened gut barrier (“leaky gut”) can allow unwanted toxins to enter the bloodstream and trigger the immune system, causing redness and irritation in the skin.
- Dryness and impaired barrier function → The gut produces short-chain fatty acids (SCFAs), especially butyrate, which help maintain a strong skin barrier and prevent moisture loss.
Evolutionary Connection – How Did Skin Function in the Past?
Our ancestors had extremely diverse gut flora compared to today. They ate a varied, fiber-rich diet consisting of wild herbs, roots, and fermented foods. Modern life’s processed food and excessive hygiene have reduced our microbial diversity and, consequently, the skin’s resilience.
Hunter-gatherers also had natural exposure to bacteria from soil, plants, and animals, which helped develop a strong immune system and balanced skin flora. Today, we’ve replaced this exposure with sterile environments and antibiotics, which can weaken the skin’s natural defenses.
Hands-on Advice – How to Improve Gut Flora for Better Skin
1. Eat more prebiotics:
- Examples: Asparagus, Jerusalem artichoke, onion, garlic, oats, lentils, green bananas.
- Prebiotic fibers act as food for good bacteria and stimulate the production of SCFAs, which support skin health.
2. Consume probiotics:
- Examples: Kefir, kimchi, miso, sauerkraut, kombucha.
- Probiotic bacteria like Lactobacillus and Bifidobacterium have been shown to reduce skin inflammation.
3. Reduce inflammation-driving foods:
- Avoid processed food, refined carbohydrates, and industrial vegetable oils (e.g., sunflower oil) that can create imbalances in the gut and trigger skin issues.
4. Avoid excessive antibiotic use:
- Antibiotics can wipe out both good and bad bacteria, and it can take months to restore balance.
2. Intermittent Fasting (IF) – Activate the Body’s Self-Cleansing
How does this affect the skin?
During fasting, autophagy is activated—a biological process where the body identifies and breaks down old, damaged cells to recycle them. This is crucial for skin regeneration and rejuvenation.
- Reduces inflammation: Autophagy clears out old cells and reduces harmful free radicals that can accelerate skin aging.
- Balances sebum production: By regulating insulin and blood sugar levels, fasting can indirectly reduce excessive oil production in the skin.
- Stimulates collagen production: Studies have shown that intermittent fasting can increase the body’s production of growth hormone (HGH), which is essential for collagen formation and skin elasticity.
Evolutionary Connection – How Did Skin Function in the Past?
Hunter-gatherers rarely ate every three hours like we do today. Instead, they were accustomed to long periods without food, which made the body efficient at using autophagy to clear out harmful proteins and conserve energy.
Their skin was exposed to periods of low energy and high stress, forcing it to become more adaptable and resilient. Today, we are constantly overfed and stimulated by food, which can overload our systems and reduce the skin’s ability to repair itself.
Hands-on Advice – How to Use Fasting for Better Skin
1. Start with the 16:8 method:
- Eat within 8 hours and fast for 16 hours. This gives the body enough time to activate autophagy and repair cells.
2. Drink electrolytes and water during fasting:
- Good skin starts from within. Electrolytes can help the skin retain moisture even when you’re not eating.
3. Combine fasting with collagen-rich food:
- When breaking your fast, eat bone broth or collagen powder to maximize skin rejuvenation.
4. Avoid sugar and fast carbohydrates right after fasting:
- High blood sugar can increase inflammation and accelerate skin aging.
3. Anti-Inflammatory Diet – Protect the Skin’s Barrier
How does this affect the skin?
Inflammation is one of the biggest culprits behind skin issues. Chronic inflammation can damage the skin’s barrier function, leading to:
- Increased sensitivity and redness (rosacea, eczema, perioral dermatitis).
- Reduced moisture retention (dry and tight skin).
- Faster aging (oxidative stress breaks down collagen).
By eating a diet rich in omega-3, polyphenols, and antioxidants, you can reduce inflammation and strengthen the skin’s defenses.
Evolutionary Connection – How Did Skin Function in the Past?
Our ancestors had high levels of omega-3 and low levels of omega-6, creating an anti-inflammatory balance in the body. They ate fatty fish, wild herbs, and berries instead of today’s processed food.
Humans were not exposed to refined sugars, vegetable oils, or excessive amounts of grains—which today cause inflammation in the body.
Hands-on Advice – What to Eat and Avoid
1. Eat more omega-3:
- Fatty fish (salmon, mackerel, sardines)
- Chia seeds, flaxseeds, and walnuts
2. Include polyphenols and antioxidants:
- Blueberries, pomegranate, green tea, dark chocolate (85%+)
- Spices like turmeric (mix with black pepper for better absorption), ginger, and rosemary
3. Avoid inflammation-driving foods:
- Processed vegetable oils (sunflower oil, corn oil)
- Refined carbohydrates (sugar, white bread, fast food)
4. Try periodic ketogenic diet:
- Ketones from a high-fat diet have been shown to have anti-inflammatory effects on the skin.
4. Stress Management – Calm Your Nervous System and Endocannabinoid System (ECS)
How does this affect the skin?
Chronic stress is one of the biggest culprits behind skin issues and premature aging. When the body is under constant stress, cortisol levels rise, leading to:
- Increased inflammation – Cortisol boosts the production of inflammatory cytokines, which can trigger acne, eczema, and rosacea.
- Breakdown of collagen – Cortisol breaks down collagen and elastin, making the skin looser and more wrinkled over time.
- Weakened skin barrier – Stress reduces the skin’s production of ceramides and fatty acids, causing it to lose moisture faster.
- Imbalance in the skin’s microbiome – Stress affects both gut and skin flora, potentially allowing bad bacteria to take over.
Connection to the Endocannabinoid System (ECS)
The ECS acts as the body’s balance system. When we’re stressed, endocannabinoids are depleted faster, which can lead to increased inflammation and poorer skin health. An optimized ECS can help the skin:
- Reduce stress-induced acne and eczema
- Regulate sebum production
- Improve skin recovery after damage
Evolutionary Connection – How Did Skin Function in the Past?
Humans used to live in natural environments where we were exposed to daylight, moved daily, and had periods of rest. Our bodies are designed for short-term stress (e.g., hunting or danger), not for the chronic stress we experience today through work, screens, and social media.
Hands-on Advice – How to Reduce Stress and Strengthen Skin’s Defenses
1. Regular breathing exercises
- The 4-7-8 method: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
- Why? Lowers cortisol and improves oxygenation in the skin.
2. Meditation and mindfulness
- 10 minutes of daily meditation can lower stress hormones and improve skin circulation.
3. Adaptogens that support ECS
- Ashwagandha, reishi, lion’s mane, cordyceps, and rhodiola can help the body manage stress and balance cortisol.
4. Skin contact and touch
- Massage, dry brushing, or slowly applying skincare stimulates the ECS and reduces stress levels.
5. Limit caffeine intake during stress
- Too much caffeine raises cortisol, which can trigger inflammatory skin issues.
5. Sleep & Circadian Rhythm – Skin’s Nightly Repair
How does this affect the skin?
The skin follows a circadian rhythm, meaning certain processes are active during the day and others at night. During deep sleep:
- Increased cell renewal – Skin cells divide faster at night.
- Enhanced collagen production – Growth hormone (HGH) released during deep sleep helps build up the skin.
- Lower cortisol levels – The skin rests from inflammatory signals.
- Repair of oxidative stress – Melatonin acts as an antioxidant and protects against free radicals.
Poor sleep can affect the skin by:
- Reduced moisture retention → Dry and lifeless skin.
- Increased sensitivity → Redness and irritation.
- Faster skin aging → Wrinkles and sagging.
Evolutionary Connection – How Did Skin Function in the Past?
Before electric light, humans adapted to the sun’s rise and set. We had no screens disrupting melatonin production, and our bodies naturally synchronized with light and dark cycles.
Hands-on Advice – How to Optimize Your Sleep for Better Skin
1. Darken the bedroom
- Melatonin production is disrupted by light, even small LED lights.
2. Avoid screens 1–2 hours before bedtime
- Blue light reduces melatonin and delays falling asleep.
3. Go to bed at the same time every night
- Strengthens the circadian rhythm and helps the skin repair efficiently.
4. Take a cold shower in the evening
- Can lower body temperature and improve falling asleep.
5. Supplements for sleep deprivation
- Magnesium helps muscles relax and improves sleep quality.
6. Cold Exposure – Activate Circulation & Brown Fat
How does this affect the skin?
Exposure to cold strengthens the skin’s barrier function and improves circulation, leading to:
- Better oxygenation of skin cells → Increased radiance.
- Reduced inflammation → Can calm acne and eczema.
- Stronger skin barrier → Moisture is better retained in the skin.
- Increased endorphin production → Gives a “post-cold glow” and can reduce stress reactions in the skin.
Cold also affects the skin’s microbiome, as it can create natural resistance to pathogens and overgrowth of harmful bacteria.
Evolutionary Connection – How Did Skin Function in the Past?
Humans have historically bathed in cold lakes and rivers, especially in northern climates where we were periodically exposed to low temperatures. This thermal stress trained the body to adapt, strengthened circulation, and activated brown fat, which helps regulate body temperature.
Today, we live in constant indoor temperatures, causing the skin to lose this ability.
Hands-on Advice – How to Use Cold for Better Skin
1. Start with cold shower finishes
- 30 seconds of cold water after a warm shower.
- Gradually increase time and intensity.
2. Try ice baths or cold swims in lakes/seas
- 1–2 minutes is enough to activate brown fat and improve circulation.
3. Dry brushing before cold showers
- Stimulates the lymphatic system and improves circulation before the cold shock.
4. Breathing techniques to handle the cold
- Wim Hof breathing can help the body manage thermal stress better.
7. Red and Infrared Light Therapy – Stimulates Collagen & Skin’s Self-Healing
How does this affect the skin?
Red and infrared light affect skin cells deeply through photobiomodulation—a process where light stimulates the mitochondria in our cells and increases ATP production (the cell’s energy source). This results in:
- Increased collagen and elastin production → Plumper, firmer skin with fewer wrinkles.
- Reduced inflammation → Effective for acne, eczema, and rosacea.
- Faster wound healing → Used in medical treatments to accelerate skin recovery.
- Better circulation and oxygenation of skin cells → Gives the skin more radiance and better nutrient absorption.
Evolutionary Connection – How Did Skin Function in the Past?
Humans have always been exposed to infrared light from the sun, especially in the morning and evening when the sun is lower. The sun’s infrared rays penetrate deep into the skin and have long helped the body:
- Regulate inflammation and stimulate wound healing
- Keep mitochondria efficient
- Optimize circadian rhythms (which indirectly affect the skin)
In today’s society, we get too little natural light and too much blue light, disrupting the skin’s biological functions.
Hands-on Advice – How to Use Light Therapy for Skin
1. Use an LED lamp at home
- 10–20 minutes of treatment per day can stimulate collagen production.
- Use an LED mask or panel with 660 nm (red light) and 850 nm (infrared light).
2. Expose yourself to natural light early in the morning
- Stand in the sun for 5–10 minutes without sunglasses or sunscreen.
8. Minimize Blue Light – Improve Skin’s Recovery
How does this affect the skin?
Blue light (HEV light) from screens and LED lights penetrates deeper than UV rays and can have harmful effects on the skin by:
- Increasing oxidative stress → Breaks down collagen and leads to premature aging.
- Weakening the skin barrier → Makes the skin more sensitive and prone to losing moisture.
- Altering melatonin production → Weakens the skin’s natural repair at night.
- Increasing inflammation and hyperpigmentation → Especially for sensitive skin or people with melanin-rich skin.
Evolutionary Connection – How Did Skin Function in the Past?
Humans were only exposed to blue light during the day from the sun, never at night. Our skin and body were synchronized with circadian rhythms, where darkness signaled recovery and cell repair.
Today, we live in a world where we disrupt the circadian rhythm through constant screens, affecting both sleep and skin health.
Hands-on Advice – How to Minimize Blue Light for Better Skin
1. Use screen filters and blue light glasses in the evening
- Activate Night Shift on your phone and f.lux on your computer.
2. Dim your lights after sunset
- Use warm light (<2700K) in the evening.
3. Apply antioxidants (Vitamin C & niacinamide) in the morning
- Protects the skin from oxidative stress caused by HEV light.
4. Use a physical sunscreen with zinc oxide during the day
- Zinc oxide blocks some of the blue light from screens and LED lights.
9. Minimalist Skincare – “Less is More” for the Skin Barrier
How does this affect the skin?
Many people use too many active ingredients at once, which can:
- Disrupt the skin’s microbiome → Harmful bacteria take over.
- Weaken the skin’s natural barrier → Makes the skin more sensitive and prone to losing moisture.
- Create a dependency on skincare → When we constantly moisturize the skin from the outside, it can reduce its own natural moisture production.
Overusing strong acids, retinol, and exfoliating products can upset the skin’s balance, leading to issues like eczema, redness, and overproduction of sebum.
Evolutionary Connection – How Did Skin Function in the Past?
Our ancestors didn’t use skincare products. Instead, the skin had a natural balance of sebum, sweat, and microorganisms that kept it protected.
The skin is self-cleansing and self-sustaining, but our modern lifestyle with excessive cleansing and strong products has made it dependent on skincare.
Hands-on Advice – How to Build a Minimalist Skincare Routine
1. Just rinse with water in the morning
- Avoid foaming cleansers with sulfates that dry out the skin.
2. Choose a moisturizing facial oil instead of heavy creams
- The skin’s microbiome and barrier function are better maintained with natural oils.
3. Stop using too many active ingredients at once
- Keep it simple and let the skin rest.
10. Supplements – Collagen, Amino Acids, and Vitamins for Skin Health
How does this affect the skin?
The skin directly depends on nutrition to maintain its structure, elasticity, and barrier function. The most important building blocks for healthy skin include:
- Collagen → Gives the skin strength, firmness, and elasticity.
- Amino acids (L-proline, L-lysine, glycine) → Necessary for collagen synthesis.
- Vitamin C → Stimulates collagen production and protects the skin from oxidative stress.
- Vitamin D → Regulates the immune system and counteracts inflammation in the skin.
- Zinc and copper → Important for wound healing and the skin’s barrier function.
Deficiencies in these nutrients can lead to dryness, premature aging, slow wound healing, and increased sensitivity.
Evolutionary Connection – How Did Skin Function in the Past?
Our ancestors got natural collagen sources through bone broth, organ meats, and whole animal parts. They also got enough Vitamin D through sun exposure and had a more varied diet rich in minerals and antioxidants.
Today, we eat more processed food, which can lead to nutrient deficiencies that negatively affect the skin.
Hands-on Advice – How to Optimize Your Intake of Skin Nutrition
1. Take collagen supplements or eat natural collagen sources
- Bone broth, fish skin, and chicken skin are excellent natural sources.
2. Increase intake of amino acids for collagen production
- Eat more eggs, meat, bone broth, and beans.
3. Add Vitamin C to boost collagen synthesis
- Citrus fruits, peppers, and dark green leafy vegetables are good sources.
4. Ensure you get enough zinc and copper
- Oysters, pumpkin seeds, and cocoa contain high levels of these minerals.
11. Adaptogens and Herbs for Hormone and Stress Balance
How does this affect the skin?
Adaptogens are plants and mushrooms that help the body adapt to stress and balance hormones. When stress is under control, the skin can:
- Become more resistant to inflammation
- Achieve a more even skin tone through better blood circulation
- Stay more hydrated through stable cortisol levels
The most skin-friendly adaptogens include:
- Ashwagandha → Reduces cortisol and improves skin elasticity.
- Chaga – anti-inflammatory properties
- Lion’s mane – anti-inflammatory and regenerative properties
- Reishi (lingzhi mushroom) → Has anti-inflammatory and antioxidant effects.
- Rhodiola rosea → Strengthens the body’s stress resilience and protects cells from oxidative damage.
- Holy Basil (Tulsi) → Antibacterial and supports the immune system, which can help acne-prone skin.
Evolutionary Connection – How Did Skin Function in the Past?
Humans have used adaptogenic herbs for thousands of years in Ayurveda and traditional Chinese medicine. Our ancestors lived in more stressful and unpredictable environments, and adaptogens helped the body cope with these challenges.
Hands-on Advice – How to Use Adaptogens for Skin
1. Drink adaptogenic teas
- Reishi and holy basil work well as evening teas.
2. Take adaptogen powders in smoothies or coffee
- Ashwagandha fits in morning coffee, and rhodiola in a pre-workout drink.
3. Supplement with adaptogens during stressful periods
- Take a daily dose of ashwagandha, chaga, reishi, lion’s mane, and cordyceps during prolonged stress.
12. Breathing Techniques and Mindfulness for Skin Glow
How does this affect the skin?
Deep breathing improves blood oxygenation, which:
- Increases cell renewal and gives the skin more radiance
- Reduces stress and thus inflammatory skin issues
- Improves blood circulation and oxygen supply to skin cells
Breathing also affects the endocannabinoid system (ECS) by activating receptors that regulate inflammation and sebum production.
Evolutionary Connection – How Did Skin Function in the Past?
Hunter-gatherers lived in an environment where deep breaths were a natural part of life—they needed to be calm and alert during hunting, making slow breathing a survival advantage.
Today, we live in a stressful environment with shallow breathing, reducing oxygen supply to the skin.
Hands-on Advice – How to Use Breathing for Better Skin
1. Pranayama (alternate nostril breathing)
- Inhale through the left nostril, hold, exhale through the right nostril. Repeat.
- Lowers cortisol and oxygenates the skin.
2. Box breathing (4-4-4-4 method)
- Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.
3. Wim Hof breathing
- Rapid breathing followed by breath-holding—can improve blood circulation and increase oxygen uptake in the skin.
13. (Legal) Use of Cannabinoid Substances (CBD and ECS-Supporting Compounds)
How does this affect the skin?
CBD and other cannabinoids have been shown to have anti-inflammatory, sebum-regulating, and barrier-strengthening effects through the endocannabinoid system (ECS).
- CBD reduces inflammation → Effective against acne, eczema, and psoriasis.
- Regulates sebum production → Helps with both oily and dry skin.
- Protects the skin’s barrier → Can reduce moisture loss and strengthen the skin’s resilience.
Evolutionary Connection – How Did Skin Function in the Past?
The endocannabinoid system has been part of the human body for millions of years. In the past, we naturally consumed more ECS-supporting substances through:
- Wild plants with cannabinoid compounds.
- Fermented foods containing endocannabinoid-like substances.
- More time in the sun, which stimulates the ECS through Vitamin D production.
Hands-on Advice – How to Use CBD and ECS Support
1. Oral CBD oil
- Can balance stress, inflammation, and support skin recovery.
2. Topical CBD oils
- Reduce redness and regulate sebum production.
3. Support ECS through diet
- Omega-3, dark chocolate, and black pepper contain substances that stimulate the ECS.
Conclusion and Hope for the Future
Now that you’ve gone through all 13 biohacks, I want you to take a moment to really feel what this means for you. Every step you take to support your skin’s natural functions is also a step toward better understanding your own body, caring for your health, and questioning an industry that has relied on quick—but often short-term—solutions for decades.
Think about how far you’ve come already. You’ve looked beyond the glossy advertising campaigns and started to understand that the skin is far more complex than we’re often told. You’ve discovered how it can be strengthened from within, how your daily life can be adjusted in small but powerful ways to support your overall well-being. If you continue on this path, you won’t just give your skin a chance to shine on its own—you’ll also inspire others to dare to do the same.
I want you to know that there are many of us who share this longing for something more honest, sustainable, and in harmony with nature. Every time you tell a friend, share an article, or post on social media about your insights, you contribute to a wave of change. That’s how we together build a future where skincare isn’t just something you buy, but something you’re part of, something rooted in our daily choices and our willingness to understand our bodies deeply.
So, don’t let this just be another item on your reading list. Let it be the starting point of a lifestyle journey where your skin can flourish to its full potential. Let it be a story that you and I can share with others, a story of insight, self-love, and a shared responsibility to spread knowledge that truly makes a difference.
Thank you for following me all the way here. Now you stand on the threshold of something great. Dare to take the step, dare to trust your body’s innate intelligence, and dare to spread your newfound understanding. Together, we can change how we view skincare—and ourselves. The journey continues. I’m so glad you’re with me.
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