HEALTHY
EST. 2023
SKIN (7)
By Jamie Anne McGuire
A Skin x Gut
7-Day (Guide)
About me,
As a licensed esthetician and gut health
nutrition specialist, my philosophy on the skin
is centered on the idea that achieving radiant
and youthful-looking skin starts from within. I
believe that the key to achieving healthy skin
is by connecting beauty, environment, and
well-being.
My unique approach to skincare includes an
emphasis on gut health, food, and eating
habits. Whatever path you’re on, I’m glad
you’re here! This site is full of resources and
ideas that can change your life (from the inside
out).
This 7 day skin health challenge will help you
get started on your skin transformation
journey with helpful tips, routine journals, and
recipes.
So take the challenge, implement it and let me
know about the results!
xo,
e
Jami
TIPS
for success
It's important to prioritize kindness to yourself and
remember that change takes time.
To set yourself up for success, here are some tips to keep in
mind:
Tips:
(Nº 01) PREPARE: (Nº 05) 80/20 RULE:
Make a grocery list. Stock up on (Applies only to the diet/food portion)
everything listed in your 7-day program
to help you stay on track and nothing When doing this plan longer than 7 days,
else. This will help you avoid always use the 80/20 rule. Try to stay on
temptations. Make sure your 7-day plan is track 80% of the time, and enjoy and indulge
during a week where you are able to cook the other 20%. Don't stress or obsess over
at home and have no prior obligations anything. Be gentle with yourself.
that would interfere.
*Grocery list and recipe guide found in
the HEALTHY SKIN. eBook
(Nº 06) COFFEE
DRINKERS:
(Nº 02) HYDRATE: If you drink coffee and add milk or
Drinking water throughout the day is crucial creamer, use raw milk or organic almond
for keeping your body functioning at its best. milk with only 2-3 ingredients. Three
Aim for 5-8 glasses of water a day, and if you Trees or MALK are great options. - Use
need a little flavor, try adding lemon or Stevia or Monk fruit for sweeteners.
cucumber.
(Nº 03) AVOID ALCOHOL
(Nº 03) DON’T RESTRICT: Alcohol intake can significantly disrupt
If you get hungry use the snack options the natural balance of your digestive
to help get you to the next meal. Use system, leading to inflammation and gut
berries and dates to curb sugar cravings dysbiosis and dehydration. By avoiding
and have them as a dessert option (but alcohol during a 7-day cleanse, this
don’t over-consume!) supports optimal digestion, nutrient
absorption and elimination of waste,
(Nº 04) REST:
leading to a healthier gut and clearer
skin. Taking a temporary break from
Adequate sleep is essential for maintaining alcohol during this challenge is a smart
your health and overall well-being. Lack of and powerful way to reset your system
sleep can lead to increased levels of the and promote overall health and
hormone ghrelin, which increases hunger and wellness.
cravings for unhealthy foods, AND stay away
from late-night snacking!
By incorporating these tips into your 7-day (or longer) plan, you can stay on track
towards your skin & health goals. Remember to be kind to yourself, and approach
this process with a growth mindset focused on progress, not perfection.
(7) DAILY essentials
(01)
HOT WATER w/LEMON + HEALTHY SKIN GUT SHOT
These compounds are not only anti-bacterial and anti-inflammatory, but they also work to detoxify your system, flushing out harmful toxins that can
build up over time. And with their high levels of vitamin C and other essential nutrients, this combination offers a natural boost to your immune system
as well.
(02)
AM & PM SKINCARE
A well-formulated skincare routine can make a significant difference in the quality of your skin. By taking simple steps, we can create a powerful ritual of
self-love. Having an AM & PM skincare routine helps in maintaining the skin's natural balance, preventing breakouts, and reducing the visible signs of
aging.
(03)
MANAGE STRESS/JOURNALING/AFFIRMATIONS
Managing stress is critical to maintaining our overall health and wellbeing. By becoming more aware of the signs of stress in your body and taking
proactive steps to address them, you can create a sense of calm and reduce stress levels. Deep breathing techniques, meditation, and
journaling/affirmations are all excellent ways to help shift our bodies out of the 'fight or flight' mode and into the 'rest and digest' state, where healing can
take place.
(04)
GET SUN
Getting 20 minutes of sun a day is an important part of maintaining good health. By providing essential vitamin D, boosting our mood, and improving our
immune function, the sun is truly a vital source of wellbeing. So make sure to get outside, feel the warmth of the sun on your skin, and enjoy the many
benefits of this wonderful natural resource.
(05)
MOVEMENT
Moving your body is crucial for maintaining good health and overall well-being. Regular exercise is essential because it helps to stimulate blood flow
throughout your body, which in turn helps to eliminate toxins, reduce inflammation and other waste products from your system. When your blood is
flowing freely, it also delivers oxygen and nutrients to your cells, organs, and tissues more efficiently, helping to keep your body functioning properly.
(06)
COOK AT HOME/PRIORITIZE EATING WHOLE FOODS
It is imperative to avoid indulging in take-out and processed foods. Instead, prioritize consuming whole foods that are abundant in nutrients and possess
the potential to provide you with long-lasting and sustainable health benefits.
(07)
PRIORITIZE SLEEP
Sleep is an essential component of our health and well-being. Not only does it help us rest both physically and mentally, but it also serves as a necessary
restorative process.
DAILY
(planner)
&
CHECKLIST
In order to effectively monitor your progress and stay on track during your (7) day challenge, I have provided you with fillable and
printable pages. These pages are specifically designed to help you log each day and keep track of your progress. By using these
pages, you will be able to vividly see how you’re doing as you strive for your goal.
DAILY (example routine)
DATE /
M TU W TH F SAT SUN
SCHEDULE (morning > night) AFFIRMATIONS (skin)
6AM wake up. don’t check phone first thing in the morning I love my skin.
hot water with lemon + HEALTHY SKIN morning gut shot /
7AM affirmations
My skin is beautiful and unique
AM SKINCARE / hot tea or coffee / check phone, emails, daily
8AM
schedule
My skin is beautiful, and I love taking care of it with
nourishing ingredients and routines.
9AM Movement, 10 - 20min workout or walk outside
10AM Supplements + breakfast - (see example supplements & meals)
15-20 mins of sun/no spf on the body, cover face,
11AM chest and neck SKINCARE (AM/PM)
12PM work
(AM skincare routine):
1PM work
(Nº 01) Splash face with lukewarm water, towel dry with clean towel
2PM work (REPLENISH ANTIOXIDANT SERUM)
(Nº 02) Apply protective serum(s) / (RESCUE EPIDERMAL REPAIR SERUM)
3PM lunch/snack - (see example meals)
(Nº 03) Apply moisturizer / (QUENCH NOURISHING MOISTURIZER)
4PM work
(Nº 04) Apply SPF / (PROTECT SPF 30 BROAD SPECTRUM SUNSCREEN)
5PM work
(Nº 05) Apply makeup
work ends @ 6:30pm - 6:30pm, start dinner prep
6PM
- (see example meals)
7PM dinner time
(PM skincare routine):
8PM finish eating
(Nº 01) Double cleanse face + neck / (DEEP CLEAN DETOX CLEANSER)
9PM PM SKINCARE/ no more phone
(Nº 02) Use a makeup remover to remove access makeup
10PM relax / rest / bedtime
(RENEW ADVANCED RETINAL SERUM)
(Nº 03) Apply repairing serum(s) / (STEMFACTOR GROWTH FACTOR SERUM)
11PM sleep
(ENRICH RESTORATIVE FACE AND NECK CREAM)
(Nº 04) Apply restoring moisturizer(s) /(IMMERSE RESORATIVE FACIAL OIL)
(Nº 05) Apply eye/lip treatment / (ILLUMINATE EYE & LIP TREATMENT)
DAILY(your own)
DATE /
M TU W TH F SAT SUN
SCHEDULE (morning > night) AFFIRMATIONS (skin)
6AM
7AM
8AM
9AM
10AM
11AM SKINCARE (AM/PM)
12PM
(AM skincare routine):
1PM
(Nº 01)
2PM
(Nº 02)
3PM
(Nº 03)
4PM
(Nº 04)
5PM
(Nº 05)
6PM
7PM
(PM skincare routine):
8PM
(Nº 01)
9PM
(Nº 02)
10PM
(Nº 03)
11PM
(Nº 04)
(Nº 05)
DAILY(your own)
DATE /
M TU W TH F SAT SUN
SCHEDULE (morning > night) AFFIRMATIONS (skin)
6AM
7AM
8AM
9AM
10AM
11AM SKINCARE (AM/PM)
12PM
(AM skincare routine):
1PM
(Nº 01)
2PM
(Nº 02)
3PM
(Nº 03)
4PM
(Nº 04)
5PM
(Nº 05)
6PM
7PM
(PM skincare routine):
8PM
(Nº 01)
9PM
(Nº 02)
10PM
(Nº 03)
11PM
(Nº 04)
(Nº 05)
DAILY(your own)
DATE /
M TU W TH F SAT SUN
SCHEDULE (morning > night) AFFIRMATIONS (skin)
6AM
7AM
8AM
9AM
10AM
11AM SKINCARE (AM/PM)
12PM
(AM skincare routine):
1PM
(Nº 01)
2PM
(Nº 02)
3PM
(Nº 03)
4PM
(Nº 04)
5PM
(Nº 05)
6PM
7PM
(PM skincare routine):
8PM
(Nº 01)
9PM
(Nº 02)
10PM
(Nº 03)
11PM
(Nº 04)
(Nº 05)
DAILY(your own)
DATE /
M TU W TH F SAT SUN
SCHEDULE (morning > night) AFFIRMATIONS (skin)
6AM
7AM
8AM
9AM
10AM
11AM SKINCARE (AM/PM)
12PM
(AM skincare routine):
1PM
(Nº 01)
2PM
(Nº 02)
3PM
(Nº 03)
4PM
(Nº 04)
5PM
(Nº 05)
6PM
7PM
(PM skincare routine):
8PM
(Nº 01)
9PM
(Nº 02)
10PM
(Nº 03)
11PM
(Nº 04)
(Nº 05)
DAILY(your own)
DATE /
M TU W TH F SAT SUN
SCHEDULE (morning > night) AFFIRMATIONS (skin)
6AM
7AM
8AM
9AM
10AM
11AM SKINCARE (AM/PM)
12PM
(AM skincare routine):
1PM
(Nº 01)
2PM
(Nº 02)
3PM
(Nº 03)
4PM
(Nº 04)
5PM
(Nº 05)
6PM
7PM
(PM skincare routine):
8PM
(Nº 01)
9PM
(Nº 02)
10PM
(Nº 03)
11PM
(Nº 04)
(Nº 05)
DAILY(your own)
DATE /
M TU W TH F SAT SUN
SCHEDULE (morning > night) AFFIRMATIONS (skin)
6AM
7AM
8AM
9AM
10AM
11AM SKINCARE (AM/PM)
12PM
(AM skincare routine):
1PM
(Nº 01)
2PM
(Nº 02)
3PM
(Nº 03)
4PM
(Nº 04)
5PM
(Nº 05)
6PM
7PM
(PM skincare routine):
8PM
(Nº 01)
9PM
(Nº 02)
10PM
(Nº 03)
11PM
(Nº 04)
(Nº 05)
DAILY(your own)
DATE /
M TU W TH F SAT SUN
SCHEDULE (morning > night) AFFIRMATIONS (skin)
6AM
7AM
8AM
9AM
10AM
11AM SKINCARE (AM/PM)
12PM
(AM skincare routine):
1PM
(Nº 01)
2PM
(Nº 02)
3PM
(Nº 03)
4PM
(Nº 04)
5PM
(Nº 05)
6PM
7PM
(PM skincare routine):
8PM
(Nº 01)
9PM
(Nº 02)
10PM
(Nº 03)
11PM
(Nº 04)
(Nº 05)
(daily)
CHECKLIST
DATE /
No phone first thing 15-20 mins sun
Hot water + healthy skin shot Lunch/snack
Affirmations Dinner
AM skincare routine Finish eating by 7pm
Movement PM skincare routine
Supplements Phone off by 9PM
Breakfast Bed by 10PM
SKIN x BODY (update)
Note any changes in your skin or body/gut (good or bad)
ADDITIONAL notes
(daily)
CHECKLIST
DATE /
No phone first thing 15-20 mins sun
Hot water + healthy skin shot Lunch/snack
Affirmations Dinner
AM skincare routine Finish eating by 7pm
Movement PM skincare routine
Supplements Phone off by 9PM
Breakfast Bed by 10PM
SKIN x BODY (update)
Note any changes in your skin or body/gut (good or bad)
ADDITIONAL notes
(daily)
CHECKLIST
DATE /
No phone first thing 15-20 mins sun
Hot water + healthy skin shot Lunch/snack
Affirmations Dinner
AM skincare routine Finish eating by 7pm
Movement PM skincare routine
Supplements Phone off by 9PM
Breakfast Bed by 10PM
SKIN x BODY (update)
Note any changes in your skin or body/gut (good or bad)
ADDITIONAL notes
(daily)
CHECKLIST
DATE /
No phone first thing 15-20 mins sun
Hot water + healthy skin shot Lunch/snack
Affirmations Dinner
AM skincare routine Finish eating by 7pm
Movement PM skincare routine
Supplements Phone off by 9PM
Breakfast Bed by 10PM
SKIN x BODY (update)
Note any changes in your skin or body/gut (good or bad)
ADDITIONAL notes
(daily)
CHECKLIST
DATE /
No phone first thing 15-20 mins sun
Hot water + healthy skin shot Lunch/snack
Affirmations Dinner
AM skincare routine Finish eating by 7pm
Movement PM skincare routine
Supplements Phone off by 9PM
Breakfast Bed by 10PM
SKIN x BODY (update)
Note any changes in your skin or body/gut (good or bad)
ADDITIONAL notes
(daily)
CHECKLIST
DATE /
No phone first thing 15-20 mins sun
Hot water + healthy skin shot Lunch/snack
Affirmations Dinner
AM skincare routine Finish eating by 7pm
Movement PM skincare routine
Supplements Phone off by 9PM
Breakfast Bed by 10PM
SKIN x BODY (update)
Note any changes in your skin or body/gut (good or bad)
ADDITIONAL notes
(daily)
CHECKLIST
DATE /
No phone first thing 15-20 mins sun
Hot water + healthy skin shot Lunch/snack
Affirmations Dinner
AM skincare routine Finish eating by 7pm
Movement PM skincare routine
Supplements Phone off by 9PM
Breakfast Bed by 10PM
SKIN x BODY (update)
Note any changes in your skin or body/gut (good or bad)
ADDITIONAL notes
EXAMPLE menus
(use each menu as a daily meal plan, or mix and match any of the menus to make your own versions)
JAMIE’S MENU / (Nº 01) JAMIE’S MENU / (Nº 02)
(BREAKFAST): (BREAKFAST):
Antioxidant smoothie w/ blueberries, banana, dates & 3 pasture raised eggs (preferably corn & soy free)
almond milk or raw milk prepare as desired + 1 spoonful raw almond butter + 1
sliced banana
(LUNCH/snack):
3-4 slices of raw parmesan cheese w/raw honey (LUNCH/snack):
+ 1/2 an avocado & side of mixed olives 1 cup berries + 1 cup of bone broth (preferably
homemade, *see bone broth recipe)
(DINNER):
Grass-Fed/Finished Steak (I like ribeye steak) (DINNER):
w/ wild arugula salad & lemon parmesan dressing + Taco Bowl w/ Grass-Fed/Finished Ground Bison
1/2 sweet potato w/grass-fed butter and sea salt (I like mine w/romaine lettuce, cucumber, sweet
potato, pico, guacamole, cottage cheese & raw
cheddar cheese & hot sauce)
PLANT BASED MENU / (Nº 03) ANIMAL BASED MENU / (Nº 04)
(BREAKFAST): (BREAKFAST):
Breakfast smoothie w/ banana, blueberries, avocado, 3 pasture raised eggs (preferably corn & soy free)
dates & almond milk (or coconut milk) prepare as desired
1 cup A2 yogurt w/fresh berries & raw honey
(LUNCH/snack):
1 spoonful of raw almond butter & raw honey + a (LUNCH/snack):
cucumber & herb salad w/fresh dill, chives and parsley Olives + 3-4 slices of raw parmesan cheese + 1 cup
w/ dijon mustard vinegarette berries or fruit of choice
(DINNER): (DINNER):
Heart of palm pasta w/tomato, olive & fresh basil Grass-fed/finished burgers w/ raw cheddar & drizzle of
organic maple syrup w/ a side of sliced
cucumbers/homemade pickles
+ 1/2 organic sweet potato w/ grassfed butter + sea
salt
/ Dates w/almond butter & sea salt
DESSERT (optional): / Antioxidant smoothie
/ Raw Milkshake *Get the HEALTHY SKIN eBook for grocery guide and more recipes!
DAILY (supplements) by
VITAMIN C
Promotes optimal immune function.
Important in collagen production, which enhances skin, nail, and hair health.
Supports healthy tissue and cartilage formation, a benefit during wound healing and injury repair.
Plays a role in phase I liver detoxification, plus its antioxidant properties help protect against the toxic effects of heavy metals.
Helps increase glutathione, a potent antioxidant necessary for supporting phase II liver detoxification.
OMEGA 3 + COQ10
Promotes optimal immune function.
Important in collagen production, which enhances skin, nail, and hair health.
Supports healthy tissue and cartilage formation, a benefit during wound healing and injury repair.
Plays a role in phase I liver detoxification, plus its antioxidant properties help protect against the toxic effects of heavy metals.
Helps increase glutathione, a potent antioxidant necessary for supporting phase II liver detoxification.
MAGNESIUM - (PM )
Magnesium is essential for the health of the heart and blood vessels, brain, bones, muscles, and lungs, and to support healthy
blood sugar*
Promotes bronchial relaxation*
It’s an essential mineral for electrical activity of the heart, which supports healthy heart rate and rhythm*
Helps relax smooth and skeletal muscle*
Promotes the dilation of blood vessels (vasodilation), which supports normal blood pressure and enhances blood flow*
Supports insulin sensitivity for healthy blood sugar*
*PERSONALIZED SUPPLEMENTS (quiz)
Take these quizzes to find out exactly what supplements your body needs.
FOOD quality
MATTERS
(Nº 01) RED MEAT: PASTURE-RAISED + GRASS-FED, GRASS FINISHED
Always read the packaging/labels carefully and make sure it says, grass-fed, grass-finished, OR 100% grass-fed.
Red meat that is grass-fed and finished is known to have higher nutritional value than conventionally raised meat. Grass-fed
beef is rich in omega-3 fatty acids, conjugated linoleic acid, and antioxidants. Additionally, grass-fed beef has been shown to
have lower levels of cholesterol and saturated fat compared to grain-fed beef. The way in which the cattle are raised also
affects the taste and texture of the meat. Grass-fed beef tends to be leaner and have a more pronounced flavor. By choosing
grass-fed and finished red meat, we also support sustainable farming practices that benefit the environment.
(Nº 02) EGGS & POULTRY: ORGANIC PASTURE-RAISED, CORN AND SOY FREE
Organic pasture-raised eggs come from hens that are allowed to roam freely outside and eat a natural diet of grass, insects,
and seeds. This results in eggs that are richer in nutrients such as vitamin D, vitamins E and A, omega-3 fatty acids, and beta-
carotene and are lower in saturated fat compared to eggs from hens that are raised in confined spaces. The quality of food
we consume has a direct impact on our health and well-being. When it comes to choosing the right type of chicken, opting
for organic pasture-raised chicken, that is corn and soy-free is of utmost importance.
Organic pasture-raised chicken has been raised in a pasture and has access to fresh air, sunlight, and natural feed, which
allows them to develop in a healthy and natural way without the use of harmful hormones or antibiotics. This results in a
higher-quality meat that is leaner, more nutritious, and devoid of any toxins. Pasture-raised chicken contains approximately
50% more vitamin A, 3 times more omega 3 fatty acids, and 40% more vitamin E than conventionally raised chicken.
Choosing organic chicken that has been raised in a pasture means that we are supporting animal welfare practices that are
more ethical and sustainable. These chickens get to graze on open fields, which is their natural habitat, and are not confined
to cramped indoor spaces like conventionally raised chickens. This means that they are not subjected to the stress and
health problems that come with poor living conditions, which ultimately impacts the quality and safety of the meat.
(Nº 03) FRUITS & VEGGIES: ALWAYS ORGANIC
Organic fruits and vegetables are grown without the use of synthetic pesticides, herbicides, and fertilizers. They are also not
genetically modified and are free of antibiotics and growth hormones. Organic foods are richer in nutrients compared to
conventionally grown foods. Studies have shown that organic fruits and vegetables have higher levels of vitamins, minerals,
antioxidants, and phytonutrients. This is because organic farming practices focus on building healthy soil, which increases
the nutrient content of the produce.
HEALTHY SKIN
morning (GUT) shot
Start every morning with this Healthy Skin Morning Gut Shot - take on an empty stomach before any caffine or food.
Ingredients:
1-2 tbsps apple cider vinegar,
1 tsp Ceylon cinnamon
1 tsp sea salt
2 tsp fresh squeeze lemon
1/4 cup boiling filtered water
Splash of cold filtered water (cool down to drink)
Instructions:
> Combine all ingredients together in a small glass or mug.
> Take as a shot or sip within a few minutes
HEALTHY SKIN BONE BROTH
(recipe)
Ingredients:
2 to 3 pounds of organic pasture-raised
chicken bones OR grass-fed/grass-finished
beef bones
1 onion, quartered
Ginger, about 4 large chopped pieces
1 lemon cut in half (add in rind and all)
2 whole garlic cloves
1 bunch parsley
3 bay leaves
2 carrots, chopped
2 celery stalks, chopped
4 tbsp apple cider vinegar
4 tbsp Celtic sea salt
1/2 tbsp Turmeric
1 teaspoon black peppercorns
8 cups filtered water
Instructions:
> Preheat the Instant Pot to the sauté setting and add the quartered onion, chopped carrots, and
chopped celery. Sauté for 5 minutes until the vegetables are slightly browned.
> Add the chicken or beef bones, parsley, bay leaves, apple cider vinegar, salt, and black peppercorns
to the pot.
> Pour in 8 cups of water (or enough to cover), making sure the bones are fully submerged.
> Close the Instant Pot lid and make sure the vent is set to the sealing position.
> Set the Instant Pot to the manual high pressure setting and cook for 120 minutes.
> .Once the cooking cycle is complete, allow the Instant Pot to naturally release pressure for at least
30 minutes.
> Carefully strain the broth through a fine mesh strainer or cheesecloth into a large bowl.
> Discard the bones and vegetables, and let the broth cool to room temperature.
> Transfer the broth to jars or glass containers and store in the refrigerator for up to one week or
freeze for longer storage
Now that you’ve completed the challenge,
let me introduce you to the...
HEALTHY SKIN
PROGRAM
An online program to help you transform your skin, gut and overall
health — get a 90 day health transformation plan through my holistic,
lifestyle program and personalized guides, lessons, recipes, and skin
regimes.
Click here to learn more.
[Link]
