Dermatologist Dr. Sam Bunting, aged 51, has shared her daily dietary and skincare regimen, emphasizing the role of specific foods and products in anti-aging. Bunting's approach focuses on stabilizing blood sugar, supporting the gut microbiome, and protecting the skin from environmental damage.
Morning Routine
Bunting begins her day with porridge made from gluten-free oats and almond milk, a choice she makes due to intolerance to dairy and gluten. She enhances her porridge with chia seeds for fiber, pea protein powder for increased protein, pumpkin seeds for zinc to aid skin repair, and berries for their polyphenol content, which Bunting states helps neutralize free radicals and protect collagen. Almond butter is added for flavor, with a touch of maple syrup if desired.
Fermented foods are a regular part of Bunting's diet, as she believes they diversify the gut microbiome, which is directly linked to skin health through the gut-skin axis. A balanced microbiome, she notes, leads to reduced systemic inflammation and clearer skin. She sometimes includes kimchi with her breakfast.
Midday Meal and Snacks
A typical lunch for Bunting consists of miso salmon, sweet potato, and a salad. She highlights salmon's omega-3 fatty acids for supporting a healthy skin barrier and reducing inflammation. Her salads include a leafy green base, such as spinach, and chickpeas for gut health. Half an avocado is often added, providing healthy fats and vitamins A, C, and E, which act as antioxidants to protect collagen. Sweet potatoes are included for their beta-carotene, which Bunting describes as an internal retinol that promotes skin cell turnover and clarity.
Green tea is consumed after meals to combat oxidative stress and support the health of skin cell mitochondria, the energy generators crucial for collagen synthesis and cell renewal. Bunting also consumes one Brazil nut daily for selenium, an essential component for the skin's antioxidant systems and protection against UV damage. Kiwi fruit is another favorite, valued for its vitamin C content, which helps maintain collagen and skin thickness, as well as its fiber and melatonin.
For snacks, Bunting opts for parmesan cheese, citing its high protein and umami content, which satisfies her appetite without leading to excessive snacking.
Exercise and Supplements
Bunting maintains an active lifestyle, incorporating weight training twice a week and spin classes when possible. She previously competed in sprint hurdling. She does not take collagen supplements, believing her diet provides sufficient protein. However, she does take Vitamin D for bone health and longevity.
Skincare Essentials
Consistent use of broad-spectrum sunscreen with UVA filters has been a priority for Bunting since her mid-20s. She emphasizes that UVA rays contribute to gradual skin damage, oxidative stress, fine lines, wrinkles, and sagging. Bunting uses a Flawless Vitamin C NAD+ Serum on her face, neck, and hands every morning. She also advocates for in-office microneedling treatments, which she believes activate the skin's natural repair and regeneration capabilities with minimal downtime.