Glow from the Inside Out: The Ultimate Guide to Wellness & Beauty
True beauty starts on the inside. This guide dives into how your physical, mental, and emotional wellness directly impact your skin, hair, nails, and glow. Learn practical tips, product recs, and routines to nourish your beauty from within.
WELLNESS
7/31/202512 min read
Why Wellness = Beauty
Let’s be honest—there’s only so much a cream or serum can do if you’re running on caffeine, 4 hours of sleep, and stress levels through the roof. I learned this the hard way. I used to think beauty started with skincare... but the real magic happens when you focus on how you feel, not just how you look.
This guide is your go-to for all the ways wellness (think: nutrition, sleep, stress, hormones, and more) directly impacts your beauty. Because radiant skin, glossy hair, and strong nails? They’re all reflections of your inner health.
Let’s dive in.
This post contains affiliate links. That means if you click and purchase, we may earn a small commission—at no extra cost to you.
Nutrition: You Are What You Eat (Literally)
Your skin is your largest organ—and it's often the first place to show signs of inflammation, deficiencies, or a sluggish gut. That breakout? It might not be your cleanser—it could be last night’s sugar binge or a lack of key nutrients.
Eating for beauty means choosing:
Anti-inflammatory foods like berries, leafy greens, and salmon
Probiotic-rich choices for gut health (hello, kimchi and kefir!)
Plenty of protein to build collagen and keratin (eggs, chicken, beef, turkey, lamb, salmon)
Healthy fats to nourish skin from within (real butter (grass-fed is best), real cream (not too much dairy!), olive oil, coconut oil, avocado oil)
But it’s just as important to avoid what’s working against your glow:
Excessive caffeine can dehydrate you, spike cortisol, and mess with your sleep (aka, your skin’s repair time)
Alcohol drains hydration, depletes key nutrients, and can make skin look puffy or dull. It also bogs down your liver, which has to work overtime to detox your system—leaving it less efficient at regulating hormones and supporting a healthy metabolism. Over time, this can show up as skin issues, sluggishness, and hormonal imbalances.
Processed foods and refined sugar trigger inflammation and breakouts. And don’t get me started on junky seed oils—canola, vegetable, soybean, and rapeseed oils are some of the worst offenders. These ultra-processed oils are high in omega-6 fatty acids (the really bad kind) that throw off your body’s natural balance, leading to chronic inflammation, sluggish skin, and even hormone disruption. Swap them out for healthier fats like olive oil, avocado oil, and grass-fed butter instead.
Artificial dyes and preservatives may irritate the gut and show up as sensitivity or rashes on the skin.
Your diet is either feeding inflammation or fighting it. Keep that in mind every time you open the fridge.
Don’t forget your supplements. We're big believers in supporting the gaps. Favorites include:
Collagen peptide powder (for skin elasticity and joint support)
Biote Nutraceuticals ADK10 (vitamins A, D3, and K2 for hormone support and skin clarity)
Omega-3s — for glow and inflammation. They help strengthen the skin barrier, reduce redness and puffiness, support hormonal balance, and hydrate the skin from within while also calming inflammation throughout the body.
Probiotics — beneficial bacteria that support gut health, which plays a crucial role in digestion, immune function, and inflammation. A balanced gut helps reduce skin flare-ups, clear acne, and improve nutrient absorption—leading to a healthier glow from the inside out.
Bioactive Precision Peptides – supporting muscle recovery, fat metabolism, hormone balance, and energy—perfect for beauty from the inside out
Sleep: The Ultimate Beauty Treatment
They don’t call it beauty sleep for nothing. While you rest, your body goes into deep repair mode—balancing hormones, reducing inflammation, and renewing your skin.
To truly get the benefits of beauty sleep, you need around 1.5 hours of REM sleep and 1.5 hours of deep sleep each night. These are the key stages when your body repairs cells, regulates hormones, clears out toxins, and locks in memories and mood stability. Most people need 7.5 to 9 hours of total sleep per night to hit those targets.
Skimping on sleep doesn’t just leave you tired—it leaves your skin looking dull, increases fine lines, messes with your metabolism, and ramps up stress hormones like cortisol. In other words? Less sleep = less glow.
Poor sleep = puffy eyes, dull skin, and faster aging. Not cute.
Tips for deeper sleep:
Keep your bedroom cool—ideally between 62–68°F—to help your body naturally wind down and fall into deeper sleep cycles
Make it dark: blackout curtains, an eye mask, or even taping over those little LED lights can help
Use a sound machine with calming waves, rainfall, white noise, or brown noise to soothe your brain and block out disruptions
Wind down with a magnesium supplement, or magnesium gummies.
Shut down screens 1 hour before bed
Try blue light glasses if you’re on a device
Sip a calming tea or take Calm for deeper rest. Calm, is a mood and stress support supplement that helps quiet a racing mind, support GABA levels, and ease your body into a more relaxed, sleep-ready state.
And don’t underestimate your sleep environment. A silk pillowcase or sleep mask can make a big difference!
Stress & Mental Health: The Silent Glow Killer
Stress shows up on your face—and not in a good way. Breakouts, fine lines, rashes, and even hair loss can all be tied to elevated cortisol levels.
But it’s deeper than just skin.
Chronic stress is a silent killer. It messes with your hormones, disrupts digestion, weakens your immune system, and causes inflammation throughout the body. Over time, it contributes to premature aging, weight gain, hormone imbalance, autoimmune flare-ups, anxiety, and even cardiovascular problems.
And let’s be real: being able to "handle being stressed 24/7" isn’t the flex people think it is. It’s a fast track to burnout, dull skin, brittle hair, and feeling like a shell of yourself.
If you’re always in “go mode,” your body is living in survival, not beauty or health mode. You can’t glow when your nervous system is constantly on edge.
Things that help:
Daily breathwork or short meditations—especially techniques like box breathing (inhale for 4, hold/pause for 4, exhale for 4, hold/pause for 4) or deep belly breaths (inhaling slowly through the nose, allowing the lower belly to expand, and exhaling fully through the mouth). These help calm the nervous system, lower cortisol, and shift you from fight-or-flight into rest-and-digest mode.
Journaling out of the overwhelm—this simple daily habit helps you process emotions, reduce anxiety, clear mental clutter, and create space for gratitude and intention. It's like giving your mind a spa day. (I'll add links to my favorite journals here!)
Here's some of my favorite journals:
Bridgerton fans, I have all 4 notebook designs: Bees and Blooms, Promenade Pink Roses, Lady's Lavender and Lace, and Penelope's Print. I actually take my Penelope's Print notebook with me to work!
I also like the "Sorry, I'm a fire sign" journal too. They have all 4 signs available at the bottom of the product page (linked below in the Product Roundup).
Getting out in nature—Mother Earth is the ultimate healer. Try grounding with your bare feet on grass or soil to reconnect with the earth’s natural energy, or spend time near water to absorb the benefits of negative ions that help neutralize stress, balance your body, and promote calm. These simple acts can help discharge built-up static and tension, leaving you feeling clearer, lighter, and more centered.
The Mind and Motivation Collection, for support on chaotic days—this powerful trio combines CALM, FOCUSED, and ENERGIZED peptides to support cognitive function, improve energy, and increase mental clarity. Whether you're overwhelmed, under-motivated, or just foggy, this collection is designed to help you feel clear, calm, and productive. For best results, use consistently and pair with a healthy lifestyle—think balanced meals, quality sleep, and daily movement.
A few minutes a day = long-term beauty benefits. Promise.
Movement & Circulation: The Glow Booster
It’s not just about getting fit—movement literally helps you glow. When you move your body, you increase circulation, which boosts oxygen and nutrient delivery to your skin cells.
Even gentle movement—like walking—can help reduce puffiness, support lymphatic drainage, and improve your mood (which always shows on your face).
Weighted vest walks are one of our personal favorite glow-up tricks. They give your walks an added boost by gently increasing resistance, helping support muscle strength, bone density, and even hormonal balance. Start with a vest that’s no more than 10% of your body weight—you’ll still get benefits without stressing your joints.
Other faves:
Strength training
Dancing around the kitchen
Don't forget to hydrate after—Hydrated is a clean, no-sugar, dye-free electrolyte option that supports hydration without the junk found in most sports drinks.
Hormones & Beauty: Understanding the Connection
Ever notice your skin changes with your cycle? That’s hormones at work.
Hormonal imbalances can lead to:
Cystic acne
Hair thinning
Dry or oily skin
Mood swings (which = stress = more skin drama)
Here’s the thing—most women were never taught how their cycle actually works, which makes it even harder to work with your hormones instead of against them.
Days 1–14 (Follicular + Ovulation phase): This begins on the first day of your period. The first day of bleeding, not spotting. Estrogen starts rising, and so does your energy, motivation, and glow. Skin may be clearer, and workouts feel easier. Around Day 14, ovulation hits—your estrogen peaks, and your skin and confidence often look and feel their best.
Days 15–28/31 (Luteal phase): After ovulation, progesterone rises and estrogen dips. You may feel more tired, more sensitive, and your skin might become oilier or prone to breakouts. This is your body preparing to either support a pregnancy or reset for the next cycle.
The week before your period is commonly known as the PMS window—and for good reason. Cravings kick in (hello, chocolate), your mood may shift (hello, weakness tears), energy can drop, and skin issues like breakouts are more likely to pop up. These symptoms are your body's way of signaling hormonal changes and the natural drop in both estrogen and progesterone.
Understanding this can help you better support yourself with rest, hydration, gentle movement, and nourishing foods instead of fighting it or feeling blindsided every month.
Balancing your hormones can help keep your skin, hair, mood, and energy in check—regardless of where you are in your cycle.
Try:
Tracking your cycle (use an app or journal)
Supporting stress with a mood supporting supplement, like Calm.
Balancing metabolism with Bioactive Precision Peptides
Starting seed cycling—a natural hormone support method using flax, pumpkin, sesame, and sunflower seeds during different phases of your cycle to nourish estrogen and progesterone production
Seed Cycling 101
Days 1–14 (Follicular + Ovulation phase): During this time, support rising estrogen levels by taking 1 Tablespoon of raw Flax Seeds + 1 Tablespoon of raw Pumpkin Seeds daily. Grind them fresh using a coffee or spice grinder, and sprinkle into smoothies, yogurt, or oatmeal. Begin this on Day 1 (the first day of your period) and continue through Day 14 to naturally nourish hormone balance during the first half of your cycle.
Bonus: consider adding a high-quality fish oil supplement for extra omega-3s to support hormone production, skin health, and inflammation balance.
Days 15–28/31 (Luteal phase): During the second half of your cycle, support rising progesterone levels by taking 1 tablespoon of raw sesame seeds and 1 tablespoon of raw sunflower seeds daily. Grind them fresh using a coffee or spice grinder and mix into smoothies, yogurt, or oatmeal. Continue this daily until your next period begins—then switch back to the flax and pumpkin seed combo for Day 1.
Bonus tip: adding evening primrose oil during this phase may provide additional support for hormone balance and skin health.
For the best results, purchase raw, organic, unhulled, whole seeds in bulk. Store them in an airtight container to keep them fresh. Grind the seeds right before using them each day, or prep no more than 2 days' worth at a time. This helps preserve their nutritional value and hormone-supporting benefits.
Also, I highly recommend reading Fast Like A Girl by Dr. Mindy Pelz—it’s a game-changer when it comes to understanding hormones and how to support your cycle through nutrition, fasting, and lifestyle.
When you understand your hormones, you can sync your life—and your beauty routine—to your body’s natural rhythm. That’s true empowerment.
Best Tools for Tracking Your Cycle
Understanding your own hormonal rhythms starts with tracking them. Thankfully, there are easy tools to help:
Smartwatches with Cycle Tracking:
If you already wear a smartwatch or fitness tracker, chances are you can start tracking your cycle for free—no extra app needed. Many popular devices have built-in menstrual tracking features that can sync with your phone and give you insight into your symptoms, ovulation, and mood patterns. It’s an easy, low-effort way to start understanding your body better.
Apple Watch (via Apple Health) – Syncs seamlessly with Flo or Clue.
Samsung Galaxy Watch (via Samsung Health) – Tracks symptoms, ovulation, and pairs with wellness insights.
Fitbit (Sense, Versa, Charge) – Built-in menstrual cycle tracking with mood and sleep integration.
Garmin (Lily, Venu, Fenix) – Tracks cycle phases and symptoms, plus fitness and stress data.
Oura Ring – Measures temperature, readiness, sleep, and trends to predict and track your cycle with powerful data-backed insights.
Whoop Band – Tracks recovery, sleep, strain, and can identify shifts in physiology that align with your cycle phases.
Period Tracker Apps:
Flo – Tracks periods, PMS, ovulation, and more. Clean interface and personalized insights.
Clue – Minimal, science-backed, and great for mood + energy tracking.
MyFLO – Designed for cycle syncing with lifestyle tips for each phase.
Natural Cycles – Uses temperature + cycle data; FDA-cleared for birth control.
Whether you prefer writing things down or letting tech do the tracking, consistency is key to noticing patterns and supporting your body in each phase.
Hydration: The Real Secret to Dewy Skin
You might be doing everything right with skincare… but if you’re dehydrated? Your glow is going to suffer.
It’s surprisingly easy to be mildly dehydrated and not even realize it. Headaches, brain fog, dry skin, sluggish digestion, and fatigue? These are all signs your body might be running low on fluids. And things like caffeine, alcohol, salty foods, and intense workouts can make it worse by pulling even more water out of your system.
Hydration isn’t just about drinking water—it’s about absorbing it properly. When you're well-hydrated, everything from your digestion to your mood improves. Even your supplements, peptides, and skincare products work better when your cells are fully hydrated and ready to receive the benefits.
Hydration helps with:
Plump, smooth skin
Better digestion and detox
Nail and hair strength
Don’t just drink water—hydrate smarter:
Add electrolytes or trace minerals to your water (we love good 'ol gray salt, aka celtic salt)
Use a cute refillable bottle you’ll actually carry
Try Hydrated for natural hydration support
Bonus: a hydrating face serum or lip mask can keep things glowy topically, too.
Self-Love & Emotional Wellness: Your Beauty Vibe
Your vibe shows on your face.
When you feel good about yourself, you carry a certain energy—your posture changes, your smile is softer, your eyes are brighter. That’s true beauty.
But it’s more than just a feel-good mantra—mental and emotional health directly impact physical health and beauty. Chronic negative thoughts, low self-worth, and constant anxiety can raise stress hormones, drain your energy, and even contribute to breakouts, inflammation, and premature aging. On the flip side, practices that boost emotional wellbeing also promote skin health, hormone balance, and a radiant glow.
Daily emotional wellness tools:
Morning mirror work or affirmations. (Remember The Help? "You is smart. You is kind. You is important." And this works for us too!)
Journaling 3 things I love about myself. Even just pouring your heart out in a Dear Diary sort of way really helps your mental health. (see our favorite journals in the product roundup below.)
Skincare routines as self-care rituals. (Have you tried the viral glass skin face mask yet? LOVE!)
Getting a massage
Reading something uplifting
Focused supplement for mental clarity and confidence boosts (Focused + Energized = Get sh!t done combo!)
Your emotional health is just as important as what you eat or put on your face. When you nourish your mind and soul, your outer glow naturally follows.
Product Roundup
All the products we've talked about in this post, linked for convenience. Need to go back to a specific section of this post? Just click the sub headers in this roundup.
This post contains affiliate links. That means if you click and purchase, we may earn a small commission—at no extra cost to you.
Nutrition: You Are What You Eat (Literally)
Sleep: The Ultimate Beauty Treatment
Stress & Mental Health: The Silent Glow Killer
Journals (author's favorites!)
Bridgerton composition notebooks
Zodiac/Astrology Signs
Mind & Motivation Collection (a powerful peptide trio for mood, stress, sleep, and focus)
Movement & Circulation: The Glow Booster
Weighted vest (no more than 10% of body weight)
Hydrated (clean electrolytes – no sugar, no dyes)
Hormones & Beauty: Understanding the Connection
Biote Nutraceuticals ADK10 (Vitamins A, D3, and K2)
Bioactive Precision Peptides (metabolic & hormone support)
Coffee Grinder (to grind seeds for seed cycling)
Evening primrose oil (for luteal phase of your cycle, days 15-31)
Smartwatches with Cycle Tracking:
Hydration: The Real Secret to Dewy Skin
Light Grey Celtic Salt (add a few crystals to water)
Hydrated (clean, dye-free electrolytes)
Self-Love & Emotional Wellness: Your Beauty Vibe
Focused supplement — for mental clarity, confidence boosts, and motivation support
Mind + Motivation Collection = Get sh!t done combo!
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