3

votes

best diet and exercises for adult acne?

Answered on September 12, 2014
Created May 06, 2011 at 3:24 AM

Dr. Cordain talks about the role of Insulin like Growth Factor Binding Protein-3 (IGFBP-3), IGF-1, "high levels of male hormones circulating in the blood stream" -- too much androgen, too little SHBG, dietary lectins, and "localized pro-inflammatory hormones called cytokines" (Interleukin 1 alpha) in acne.

I've eliminated high glycemic load carbohydrates, milk and other dairy products (except ghee), vegetable oils (except coconut and olive oil) and 4) grains and legumes containing dietary lectins.

Still something must be causing IGF-1 to be too high, too much androgens, or excess cytokines.

High protein diets can cause IGF-1 to increase, as can exercise that involves heavy lifting (squats?).

So what is the perfect diet and exercise regime for paleo acne?

Are pullups, ab workouts, and some medium-light intensity free motion machine (chest, biceps, triceps) exercises going to send IGF-1 too high?

If acne is non-existent in traditional cultures, then how can it be existent when eating little to no processed foods, inclusing lots of vegetables, grass fed beef, sardines, wild caught salmon, ghee, coconut milk, cococnut oil, red palm oil, omega3-egg yolks?

Is it a matter of eating more bone marrow and offal?

Or is acne just a matter of the facial skin being hyper-sensitive to some hormones at the follicle level (DHT, IGF-1,Interleukin 1 alpha, androgen, etc..), much as in the case of male pattern baldness?

Some on acne.org have described acne as "skin diabetes" -- and high chromium brewer's yeast has been hypothesized as a treatment, back in 1984: http://www.ncbi.nlm.nih.gov/pubmed/6236351

Basically I follow a diet that should reverse diabetes, but why isn't it working for "skin diabetes" aka acne vulgaris?

07243c7700483a67386049f7b67d90a4

on June 27, 2012
at 10:14 AM

I just don't buy the IGF/ androgenic based causal effect on acne. I have done everything in my power to increase both androgens and igf but avoided acne by simply adding vit a, iodine and keeping my fat intake as saturated as possible.

91882203467f64f68f25f58f1caeee68

(1017)

on June 26, 2012
at 10:39 PM

I tried this and it worked for a few weeks but on the third week my face exploded with cysts, which I've read is a common reaction that occurs for people.

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on June 26, 2012
at 09:26 PM

Did you first break out when beginning, baconbitch? I am afraid!

99ac392257e444e014be6d4da6a900e4

(1036)

on June 26, 2012
at 07:00 PM

Do we know paleo man didn't have acne?

6e01c5e248d6a30bb7cb07d536aaf5b6

(193)

on May 07, 2011
at 02:34 AM

how about cutting out egg whites and eating only the yolks? http://paleodietlifestyle.com/an-egg-yolk-a-day-keeps-the-doctor-away/

0b1ec80fa938d2946000fd3cb60b5079

(405)

on May 06, 2011
at 08:15 PM

PLEASE PLEASE PLEASE do not use soap, for the reasons I noted below! Much too alkaline and harsh regardless of the "moisturizer" they throw in there (which is often mineral oil- no bueno!)

84666a86108dee8d11cbbc85b6382083

(2399)

on May 06, 2011
at 07:52 AM

Gut flora might play a part in it.

B22e5946e28a1845a6006737e59edfc6

(2437)

on May 06, 2011
at 06:48 AM

Have you cut out nuts and seeds? Maybe try an autoimmune version of the Paleo diet. I didn't see the mood/energy/pain benefits until I went full autoimmune Paleo (no nuts/seeds, no dairy, no nightshades, no eggs). I think Robb Wolfs website covers autoimmune Paleo under the FAQs

6e01c5e248d6a30bb7cb07d536aaf5b6

(193)

on May 06, 2011
at 05:15 AM

Yes I agree there must be some silent chronic inflammation, but from where? If the diet is pretty much dialed in, vitamin D levels solid, sleep is good, then it must be stress or exercise? Or perhaps some hidden sensitivity or allergy? Or leaky gut? Or maybe an undiscovered retrovirus?

6e01c5e248d6a30bb7cb07d536aaf5b6

(193)

on May 06, 2011
at 05:12 AM

Use very basic cleanser and light lotion for intolerant/sensitive skin. Ingredients are extremely minimal and contains no parabens, fragrances, alcohol, lanolin, etc... Stress is moderate, but mostly over breakouts. It has been many months on pretty strict paleo + some sea salt which isn't allowed according to Cordain.

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on May 06, 2011
at 03:38 AM

Are you still using topicals? Stressing out? How long a time span has it been since you eliminated these foods?

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7 Answers

3
0b1ec80fa938d2946000fd3cb60b5079

on May 06, 2011
at 08:14 PM

You may want to get hormone levels checked? Also, bacterial imbalance is part of the acne puzzle. This is why over-cleansing and cleansing with alkaline stuff is BAD! There is a natural balance of ph and bacteria which tends to be acidic. This is the acid mantle of your skin. It is naturally protective against bacteria getting a foothold in the pores. Just tap water itself is about a 7 on the ph scale, the acid mantle shold be about 4.5! So you need to oil cleanse (Cave Girl Eats has a great post on oil cleansing!) or find an acidic cleanser and moisturizer. Otherwise the bad bacteria overrun the good. That is why glycolic, salicylic, and lactic acids are helpful for acne. Paleo man did not wash his face "several times a day" and cretainly not with basic (alkaline) cleansers! I have seen this over and over with clients.

99ac392257e444e014be6d4da6a900e4

(1036)

on June 26, 2012
at 07:00 PM

Do we know paleo man didn't have acne?

1
667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 06, 2011
at 10:48 PM

The only thing that has finally been working in keeping me completely zit-free has been doing the autoimmunity protocol from Wolf's book: essentially just strict paleo without nightshades and eggs.

Before this i had really minimized my n6s, which im still doing. Started supping with GLA supplements, which im still doing. But with that i was still getting zits.

Then i realized, hey I eat tomatoes damn near every day. And eggs most days. So I thought i'd try without them and lo and behold no zits at all.

6e01c5e248d6a30bb7cb07d536aaf5b6

(193)

on May 07, 2011
at 02:34 AM

how about cutting out egg whites and eating only the yolks? http://paleodietlifestyle.com/an-egg-yolk-a-day-keeps-the-doctor-away/

1
77877f762c40637911396daa19b53094

(78467)

on May 06, 2011
at 08:14 PM

Cave girl eats did a write up on the Oil Cleansing Method. I do this religiously and I incorporated baking soda 3 x's a week as an exfoliant. I had flare ups prior to doing OCM and now, I've got it almost under control. My 12 year is prone to nasty breakouts and she did the same protocol as me and the results are jaw-dropping.

Just like we have learned eating paleo, most of what mainstream tells us is opposite for an optimal lifestyle. I've found the same to be true when it comes to skincare products.

Also - WATER!!! Water is essential.

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on June 26, 2012
at 09:26 PM

Did you first break out when beginning, baconbitch? I am afraid!

91882203467f64f68f25f58f1caeee68

(1017)

on June 26, 2012
at 10:39 PM

I tried this and it worked for a few weeks but on the third week my face exploded with cysts, which I've read is a common reaction that occurs for people.

0
Afdf5873a082cd806c4d15c456f3614f

(336)

on June 26, 2012
at 06:41 PM

Hi- It can get very complicated, the underlying reasons for acne- what finally worked for me was adding the following on to a Paleo diet- adding Fermented Cod/Butter Oil and BioK probiotic, and using the Clarisonic Mia (expensive but WORKS miracles).

Three pretty simple things but before those 3 I had tried EVERYTHING (normal fish oil, normal probiotic, organic skin care for acne).

0
43415e864447504fb7e659e58abdc309

on June 15, 2011
at 10:22 PM

I just cut fruit out of my diet and the pimples stopped occurring. Haven't had a zit since.

0
0b1ec80fa938d2946000fd3cb60b5079

on May 06, 2011
at 04:57 AM

Acne is an inflammatory condition above all else. I actually worked as a makeup artist and skincare specialist for 9 years, so I have alot of background in this. I can tell you that whatever reduces inflammation will help acne. Try to be sure you have all your inflammatory factors under control. Be sure you cut every source of excess omega 6 that you can. Be sure Vitamin D levels are good. Sleep is a very big factor as far as hormonal balance and inflammation are concerned. You know the drill- 8-10 hrs in a pitch black room. I have heard the brewer's yeast works great for people. Also, very alkaline (harsh/oily skin) cleansers can do more harm than good. Specifically WHERE is the acne? Chin and jaw? chest and back? forhead? all over? Also, are you male or female? How severe is the acne? There can be other causes depending on severity, location, your age, and sex. If I had a little more info I could probably give more targeted advice.

-Rachel

www.paleofreedom.com

B22e5946e28a1845a6006737e59edfc6

(2437)

on May 06, 2011
at 06:48 AM

Have you cut out nuts and seeds? Maybe try an autoimmune version of the Paleo diet. I didn't see the mood/energy/pain benefits until I went full autoimmune Paleo (no nuts/seeds, no dairy, no nightshades, no eggs). I think Robb Wolfs website covers autoimmune Paleo under the FAQs

6e01c5e248d6a30bb7cb07d536aaf5b6

(193)

on May 06, 2011
at 05:15 AM

Yes I agree there must be some silent chronic inflammation, but from where? If the diet is pretty much dialed in, vitamin D levels solid, sleep is good, then it must be stress or exercise? Or perhaps some hidden sensitivity or allergy? Or leaky gut? Or maybe an undiscovered retrovirus?

-1
8f4ff12a53a98f3b5814cfe242de0daa

(1075)

on May 06, 2011
at 04:58 AM

I would suggest calming down, and maybe washing your face several times a day with a mainstream moisturizer containing soap (Dove, Lever 2000, Kirkland sig brand, etc). Maybe re-examine shaving habits as well. Skin irritation is fairly common when shaving with a blade razor or a heavily alcoholic shaving lotion. Use an electric maybe?

Your basically throwing around old unproven clinical research (that probably went no where for a reason) and strange theories about acne that are unsupported by any medical text or plausible mechanism. Acne ends up having a lot of genetic variability anyway, and I don't think anyone cared enough to do a worldwide acne study in the powdered whig days when there was a genetically diverse base of different undeveloped cultures.

Records to the early pre-agriculture empires are really sketchy. We know a decent bit about history at the time of the Roman empire, but even that is not going to include a detailed worldwide medical survey...... I don't see how you can just say that modern living causes acne.

0b1ec80fa938d2946000fd3cb60b5079

(405)

on May 06, 2011
at 08:15 PM

PLEASE PLEASE PLEASE do not use soap, for the reasons I noted below! Much too alkaline and harsh regardless of the "moisturizer" they throw in there (which is often mineral oil- no bueno!)

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