Dermatologist Dr. Sam Bunting, at 51, attributes her skin's condition to a carefully curated diet that prioritizes stabilizing blood sugar, supporting the gut microbiome, and protecting against oxidative stress.
Her day begins with gluten-free porridge made with almond milk, designed to provide sustained energy. To this, she adds chia seeds for fiber, pea protein powder, pumpkin seeds rich in zinc for skin repair, and berries, which provide polyphenols. These plant-based antioxidants combat free radicals, preserve collagen, and reduce inflammation. Almond butter and a touch of maple syrup enhance the flavor. Dr. Bunting also incorporates fermented foods like kimchi into her meals whenever possible, believing they positively influence the gut-skin axis by promoting a diverse gut microbiome and reducing systemic inflammation.
Lunch typically consists of miso salmon, sweet potato, and a salad. Salmon, a source of omega-3 fatty acids, supports a healthy skin barrier and reduces inflammation. The salad features a leafy green base, often spinach, with chickpeas for gut health. Half an avocado is included for its healthy fats and vitamins A, C, and E, which act as antioxidants and protect collagen. Sweet potatoes are valued for their beta-carotene content, which the body converts to a form of retinol beneficial for skin cell turnover, pore clarity, and achieving a healthy glow.
Green tea is consumed after meals to mitigate oxidative stress and support the health of skin cell mitochondria, the energy generators crucial for collagen synthesis and cell renewal. Dr. Bunting notes that mitochondrial function declines with age, making their protection important.
She includes one Brazil nut daily to ensure adequate selenium intake, an essential component for the skin's antioxidant systems and protection against UV damage. Kiwi fruit is a favorite for its vitamin C content, vital for maintaining collagen and skin thickness, as well as fiber for gut health and melatonin to aid sleep.
For a satisfying snack, Dr. Bunting opts for parmesan cheese, appreciating its high protein and umami flavor, which helps curb excessive snacking.
Her exercise routine includes weight training twice a week and occasional spin classes. She does not take collagen supplements, as she feels her diet provides sufficient protein. However, she does take Vitamin D for bone health and longevity.
Sunscreen with broad-spectrum UVA filters has been a daily non-negotiable for Dr. Bunting since her mid-20s. She emphasizes that UVA rays contribute to cumulative damage, oxidative stress, fine lines, wrinkles, and sagging skin. She uses a Vitamin C NAD+ serum on her face, neck, and hands each morning. She also undergoes in-office microneedling treatments, which she believes activate the skin's natural repair and regeneration processes with minimal downtime.