Gut–Skin Recipe Book (PDF, English + Spanish)

16 simple recipes built around the eating pattern with the most studies behind it: low glycemic load, plenty of fiber, fatty fish and fermented foods. Includes a 7-day sample week, a shopping list and a one-page summary of what the research says (and what it does not).

• 16 recipes: 4 breakfasts, 4 lunches, 4 dinners, 4 snacks and drinks
• Every recipe explains why it is in the book, with an evidence traffic light
• Simple swaps: steel-cut oats for boxed cereal, beans and lentils for white bread, whole fruit for soda
• Quick guide to fermented foods and fiber
• Bilingual PDF: English and Spanish (32 pages)

Instant digital download after purchase (PDF, no shipping). Educational content only: no food cures acne, and this book does not replace your doctor or dermatologist. If you are pregnant, nursing, take medication or have allergies, review the recipes with your doctor.