age sweetly
January 3, 2014You would’ve seen articles in women’s magazines claiming sugar is “ageing” and the cause of glycation which leads to skin wrinkling and sagging. These articles generally conclude with recommendations for ‘anti-glycation’ topical skin products and (sigh) a “sugar-free” diet. This post is just a small collection of information to get you thinking and hopefully have you see that sugar* is actually not the bad guy here.
Firstly, I want to say that I don’t think wrinkles are necessarily bad. I’m proud of my laugh lines. Wrinkles are indeed inevitable but the thing is, they needn’t develop prematurely, and if you’d rather not accelerate ageing of the skin, know that sugar is not the culprit, but rather the oxidative breakdown of Polyunsaturated Fatty Acids (PUFA) is.
“Many people are concerned about the spontaneous glycation that supposedly happens in the body when sugars react with proteins, though they are really mostly the result of PUFA degradation.” – Ray Peat PhD
And
“The fragments of deteriorating PUFA combine with proteins and other cell materials, producing immunogenic substances. The so-called “advanced glycation end products” that have been blamed on glucose excess, are mostly derived from the peroxidation of the “Essential Fatty Acids.” The term ‘glycation’ indicates the addition of sugar groups to proteins, such as occurs in diabetes and old age, but when tested in a controlled experiment, lipid peroxidation of polyunsaturated fatty acids produces the protein damage about 23 times faster than the simple sugars do.” (Fu, et al., 1996). – Ray Peat PhD
In fact, sugar actually helps to prevent tissue breakdown (seen in the skin with sagging and loss of muscle tone), by ‘sparing’ protein:
“Sugars* (fruits etc) are far more effective than protein in preventing protein degradation in the muscle.” – Ivy & Portman PhD
The stress of a low-carb / low-sugar diet, and stress in general, decreases our production of carbon dioxide (putting us in a low metabolic state), and actually increases the glycation of proteins. So too does fasting and under-eating, as stored PUFA are released into the bloodstream.
*Sugar, specifically “sucrose”, a simpler carbohydrate found in high amounts in ripe fruits, orange juice, real honey and white cane sugar (pure sucrose), is essential for lowering stress, increasing thyroid (T3) production, supporting metabolism and energising the liver; all factors in lowering catabolic stress hormones, slowing general degeneration, supporting youthful energy production, and a more youthful appearance too.
For more on sugar and exactly what I am referring to when I talk about the healthful, pro-metabolic kind, see here.
Polyunsaturated fats (PUFA) include all liquid vegetable oils (the fats found in most processed foods which include Canola oil, soy oil, corn oil, safflower oil, sunflower oil, fish oil, flax oil etc, with the exception of Extra Virgin Olive Oil) and the fats present in things like grains, seeds, nuts, legumes and conventional poultry (see more here). These fats are unstable to oxygen, light and heat and oxidise (spoil) easily resulting in free radical damage (inside and out). Saturated fats on the other hand, such as coconut oil and butter, are protective. You can read more about recent research regarding how we need to rethink fats here and the anti-ageing properties of saturated fats here.
The sun isn’t actually the ‘cause’ of skin ageing either, it only contributes to skin damage with overexposure and when a person has accumulated too many PUFAs in their tissue:
“In the l960s, Hartroft and Porta gave an elegant argument for decreasing the ratio of unsaturated oil to saturated oil in the diet (and thus in the tissues). They showed that the “age pigment” is produced in proportion to the ratio of oxidants to antioxidants, multiplied by the ratio of unsaturated oils to saturated oils. More recently, a variety of studies have demonstrated that ultraviolet light induces peroxidation in unsaturated fats, but not saturated fats, and that this occurs in the skin as well as in vitro. Rabbit experiments, and studies of humans, showed that the amount of unsaturated oil in the diet strongly affects the rate at which aged, wrinkled skin develops. The unsaturated fat in the skin is a major target for the aging and carcinogenic effects of ultraviolet light” – Ray Peat PhD
and this:
“While it is important to avoid overexposure to ultraviolet light, the skin damage that we identify with aging is largely a product of our diet.” – Ray Peat PhD
20 minutes of sun exposure at a time on a sunny day is probably enough (build up to this gradually and always avoid burning), however until you’ve significantly lowered your PUFA consumption and the stored PUFA in your tissue, you might be best to shield your face from full sun (ie; wear a hat). Sunlight on the rest of the body is necessary for Vitamin D synthesis.
For further quotes and a full round up of research links regarding polyunsaturated fats and age pigment, see this great post here by Rob Turner.
Important to note: These visible signs of ageing on the skin (wrinkling, sagging, brown spots, loss of muscle tone) are just minor and superficial signs of ageing within. So while addressing skin ageing through diet and lifestyle changes, you’ll be improving the health of the entire body. After all, what keeps the skin healthy also keeps the body healthy.
Consider the foods eaten by the beauties of the past, before Botox, surgical facelifts and sugar phobia:
“Eat the old fashioned way, dairy, eggs, in-season fruits and do not be afraid of sucrose (cane sugar) added to your coffee and milkshakes. Film actresses in the thirties and forties did not need all the facelifts and touch ups that actresses need today due to a healthier diet filled with sucrose, animal protein and saturated fat. Take a look at some movies form the olden days. Remember that sucrose is used for energy and allows proteins to be used for repair work on your skin. A low carb diet will very quickly cause cells to suffer due to wastage of repair material. No sucrose in the diet means that proteins are turned to sugar for energy.” – Dodie Anderson, Nutritionist and Ray Peat’s ‘Queen Bee’! – see more of her work here
How best to eat sugar? Eat enough of it, sucrose, from ripe fruits, fresh orange juice, pure honey (if tolerated) and white cane sugar (in addition to a mineral rich diet), balanced with adequate protein and saturated fat, and eaten as frequently as needed to keep body temperatures healthy**
** A healthy body temperature sits above 36.6 C / 97.8 F a sign that cell metabolism is being supported. You should see a rise in temperature after eating, with a resting pulse ideally between 75-90. More on this here.
a few other skin protective nutritional tactics, apart from avoiding PUFA:
- Saturated fats such as coconut oil and butter
- Vitamin E (although your needs decrease as your PUFA intake decreases)
- Preformed Vitamin A; your best source by far is fresh liver, and if you can’t get it fresh or don’t find it palatable, freeze-dried Australian Liver Capsules from here. *You can use code TNC10 for a wee bit off.
- Support healthy Thyroid hormone conversion (this is also supported by sugar and blocked by PUFA).
- Support Pregnenolone, Progesterone and DHEA synthesis; three youth-associated hormones. It takes cholesterol (LDL), Vitamin A and Thyroid to make Pregnenolone, which then (in a well nourished, unstressed and efficiently functioning body) is converted to the other steroid hormones … further reading here.
- Get adequate animal protein (80g daily minimum, and up to 200g for active males) particularly the non-inflammatory kind, including gelatin. Protein is also important for supporting the liver in detoxifying estrogen, and elevated estrogen is related to the formation of age pigment on the skin as well as hypothyroidism.
- Keep your Calcium to Phosphate ratio high. Excess dietary phosphate is one of the factors involved in ageing (of many parts of the body). Emphasise dairy over meats, grains and seeds. More here and a great interview to listen to here.
- Keep inflammatory endotoxin down with a daily carrot salad, daily bowel movements, and digestible foods. And sugar helps stop endotoxin entering bloodstream too.
- Reduce stress in all forms. Stress increases our need for sugar and calories in general and cortisol (a major stress hormone) eats up the skin, literally.
- Maintain blood sugar and avoid hypoglycaemia (low blood sugar) with, yes, sugar! (in the form of sucrose as previously mentioned, balanced with protein and eaten frequently). Low blood sugar is a stress in itself increasing cortisol (cortisol is released during glucose deprivation). More on this here.
- Get plenty of deep, restorative sleep (the best ‘facelift’).
practical ideas: foods to prevent premature ageing of the skin (and the entire body for that matter)
- Milk and honey (with the type of milk that you digest best)
- A milkshake made with homemade ice cream with egg yolk like this
- Homemade custard with stewed fruits
- Homemade crustless cheesecake with cherries
- Homemade jelly (or jello) and cream
- Ripe fruits and high quality cheese (a post coming about cheese very soon!)
- Homemade marshmallows in hot chocolate
- Homemade fruit gummy sweets (recipe for these and other ideas at The Nutrition Coach on Instagram)
- Homemade Pâté and a fruit platter
- An egg (from a pasture-fed hen) gently cooked in coconut oil or butter with a large glass of fresh orange juice.
topical considerations: When you consider what PUFAs do to the skin when ingested, also consider their affects when applied topically that oxidise readily with exposure to light and enter the bloodstream too. Look at the ingredients in your “beauty” lotions and makeup and you’ll see polyunsaturated oils as major ingredients: sunflower, safflower and other “vegetable” and seed oils and gums. These so called anti-ageing potions, with their myriad of other toxic ingredients too, may actually be ageing you faster.
Michelle Villett is editor of theskincareedit.com, beauty and health writer, ex Beauty Editor at Elle Canada and another advocate of the work of endocrine physiologist Ray Peat PhD. She has kindly offered this contribution. These are her topical considerations from years of testing and analyzing skin products from around the world:
“Two of the biggest but most disappointing skincare trends from a health perspective over the last few years have been anti-glycation products and oil moisturizers. With glycation becoming a buzzword in mainstream health circles, the beauty industry naturally starting coming out with a whole bunch of topical products that promised to fight this process on our faces, claiming that it makes skin look thinner, saggier and older. “Anti-glycation” ingredients such as the amino acid carnosine, green tea and blueberry and pomegranate extracts were incorporated into various face creams and serums, but according to top dermatologist Leslie Baumann, there is no proof that these products actually penetrate deep enough into the dermis to block glycation. Obviously, there are huge financial incentives behind every hot beauty trend, and I can’t help but notice that one of the biggest proponents of anti-glycation products and a “no-sugar” diet himself, relies heavily on Botox and fillers. (References: here and here).
At the same time that this was going on, oils started becoming extremely popular as face and body moisturizers. Ten years ago, few people would have even considered rubbing straight oil on their faces, but now even big brands like L’Oreal are offering these types of products. These are almost exclusively made up of PUFAs, and since your body absorbs up to 20 percent of what you apply to it topically, they contribute to your overall “PUFA load”. They also oxidize quickly with sun exposure, producing aging free radicals.
The oils to watch out for in your topical beauty products include: argan oil, sunflower oil, safflower oil, soybean oil, almond oil and sesame oil (to name a few).
Some of the oils that are considered safe for topical use include: coconut oil, MCT, vitamin E, shea butter and tallow.
It’s important to check the ingredients lists on even “natural” brands; recently I noticed that Aveda had replaced the jojoba in their face oil with sunflower oil. In fact, natural beauty products can be some of the worst “PUFA offenders” since there’s a strong belief that natural, plant-based oils must be “healthy”.
Michelle’s Recommendations:
- Replace your body lotion with a PUFA-free one first. Body products cover the largest surface area of your skin, and we tend to use more of them than other skincare products.
- Coconut oil makes a great and inexpensive body moisturizer; on the face it can be comedogenic (pore-clogging) for some people.
- On your face, use moisturizers and serums instead of PUFA face oils. Look for products with as few PUFAs as far down the ingredients list as possible. Since facial skincare products are only being used in small amounts, the PUFA load in the average moisturizer is fairly low and not something to stress too much about.
- Don’t forget to check for PUFAs in your sunscreens. Zinc oxide is the least toxic sunscreen ingredient.
- In makeup, mineral powder-based products are typically a better choice than oil-based.
- Consider eliminating PUFAs from other products in your beauty routine, including body scrubs, body washes, self-tanners, hand creams, etc.”
And coming very soon, Saturée will have a small range of PUFA-free skincare products, to address what’s missing in what is an otherwise saturated (or rather, unsaturated) market.
This article only skims the surface of a complex topic, so if you’re keen to dig further, here are links to some further reading:
Further reading regarding polyunsaturated fats and their degenerative, pro-ageing effects:
http://raypeat.com/articles/articles/fats-degeneration3.shtml
http://raypeat.com/articles/articles/unsaturatedfats.shtml
http://www.functionalps.com/blog/2012/04/23/unsaturated-fats-and-age-pigment/
Further reading regarding sugar:
http://www.thenutritioncoach.com.au/anti-ageing/defending-fruit-and-other-noncomplex-carbs/
https://cowseatgrass.org/?s=sugar
http://www.raypeat.com/articles/articles/sugar-issues.shtml
And if you’d prefer to listen than read:
Listen to Dr. Ray Peat, Interviewed on Herb Doctors, KMUD radio, Sugar II (Approx. 22 mins in for comments on glycation specifically)
Further reading regarding glycation:
http://blog.cholesterol-and-health.com/2011/10/where-do-most-ages-come-from-o.html
__________________________________________________
Disclaimer: My posts are not meant to be individualised treatment plans, protocols, etc. I share what I research and use, and that is it. They are meant to spark thought based on the normal anatomy, physiology and biochemistry of the body. The information contained in this blog should not be used to treat or diagnose disease or health problems and is provided for your information only.
43 Responses to “age sweetly”
Comments are closed.
Thanks for this great article Emma – so informative. Am checking my face creams right now!
Very informative post. Thanks Emma. Is fish in the list of PUFA (EPA, DHA) that are best avoided?
The oils from oily fish are also PUFA rich (simple white fish are fine as they’re so low in fats). Read more here.
These bad fats are indeed ubiquitous. I checked and even my beloved Dr. Bronner soap has it! (hemp oil)
They’re everywhere aren’t they Jorge
Hi Emma, this is so lovely to read your blog post…can you tell me whether hemp seeds/hemp protein powder are the sort of PUFA’s that I should be avoiding? what about flaxseed? I have both religiously every day, but I am looking rather aged and saggy for my age and was wondering what foods/supplements might help if hemp, etc. is not the go? sorry for rambling, please keep up the awesome work :0) Melanie.
Hi Melanie, No I don’t touch any of those personally. Read more here on my thoughts about nuts and seeds: http://www.thenutritioncoach.com.au/foods-to-avoid/dont-go-nuts/ Stick with fats that are saturated (butter and coconut oil mainly) and protein of animal origin with a favourable Calcium to Phosphorus ratio (like milk, cheese and bone broth, and small amounts of egg, liver, shellfish, beef, lamb).
thank you Emma, I’ll try to add some of these in, but it gets tricky for me as I am dairy intolerant but can handle (and really love!) small amounts of butter 🙂 Can I ask, when you are doing consults again, I have my name on your waiting list. Thanks ever so.
Melanie, you’ll need things like eggshell powder for your calcium and liver for your Vitamin A if you don’t drink milk or eat cheese. Consulting hopefully next month. Yes, you’re on my list so I’ll be in touch!
Interesting information, thank you. Limiting grains and nuts, what would your suggestion be for a flour substitute? Without white flour or almond flour for recipes.. Coconut flour? Thanks!
I guess white rice flour would be the safest bet, being devoid of phytates. But it’s just straight starch so it’ll still have the digestive issues and blood-sugar challenges of pure glucose. Also, it’s rather useless for baking. I find coconut flour too fibrous and I don’t touch nuts. If you’re generally well, I think a bit of sourdough leavened white wheat flour is usually OK. Have you tried my favourite brownie recipe?! No flour or nuts at all. http://digestiblekitchen.com/2013/09/flourless-no-nut-chocolate-brownies/ : )
Great article, just wondering what age it’s ok to introduce sugar to a baby, such as in custard or ice-cream & do you use CSR sugar? Thank you
Yes Aimee, just regular CSR sugar, properly dissolved and incorporated into mineral-rich recipes like egg custard and home made milky ice cream. It’s just pure sucrose as per ripe fruits and honey. Energy in it’s simplest, most easily digestible form.
Hi Emma. You mention PUFA that has accumulated in our tissues. How do I go about improving this situation other than eating less PUFA? I’m eating well now but have 30 years of much higher PUFA intake to deal with!
That’s a good question Jen. Ultimately we want to remove stored PUFA (free fatty acids) but very gradually, strategically and only when the body is healthy enough to deal with them. Basically, when the metabolism is improved, cells are more efficient and produce more CO2 (underlying healing), and the safe reduction of PUFA will be supported. But in a hypometabolic state (low temps, energy etc), you don’t want these polyunsaturated free fatty acids dumped into the blood stream too quickly, as they’ll only further suppress metabolism. Eating plenty of the right carbohydrates will keep them in storage until the body is ready to release them and the liver is in a state to break them down. Carbs backed up by sufficient protein and protective saturated fat is important, so too is improving digestion, thyroid and liver function. Other things that can be helpful: coconut oil, carrot salad, niacinamide and Vitamin E. I highly recommend you reading this for more: http://www.functionalps.com/blog/2012/04/22/fatty-acid-composition-of-diet-reflected-in-fat-tissue/
Hi Emma, I’m wondering if there are any natural skin care products out there that you would recommend. There is one called Jacqueline Evans that I’m contemplating at the moment but it is impossible to find products without PUFA oils as their base! x
Hi Jemma, yes getting harder and harder to find … I don’t think you can go past coconut oil for the body and pure Jojoba for the face; Vitamin E can also be useful so too is Shea butter … I don’t know about the brand you mention: after a quick glance at their site they don’t seem to disclose full ingredient lists so hard to say. Michelle Villett who contributed to my post recently wrote about this product: http://beautyeditor.ca/2013/12/23/dr-roebucks-pure/ which might be a good one to keep on hand for heavy duty hydration needs. Best regards
Hi Emma,
thank you so much for sharing all of this with us–what a wonderful post! I’ve been reading & rereading (and also so looking forward to your forthcoming post on cheese!)
This might be a strange/silly question, and I know avoiding/minimising PUFA intake is best, but are there things that can help the body to deal with PUFA when it is present/hard to avoid, even in smallish amounts? e.g. I find it easy enough at home to eat “optimal” foods and cook using only coconut oil or butter, but I find it can be tricky socially, and I always prefer to eat what’s on offer than make a fuss (or stress over it all too much)! However, when I can I tend to want to have a glass of OJ alongside food I wouldn’t normally eat, or melt a spoonful of coconut oil over a plate of oily takeaway, on the odd occasion I buy a curry instead of cooking it myself (or just have some coconut oil off the spoon when I get home!)
Is there anything to this?!
Thanks so much!
Thanks Jo! And yes the coconut oil would help, so too could the carrot salad preceding the “sub-optimal” meal, and a pump of Vitamin E (mixed natural tocopherols) can be protective … but obviously you’re better just avoiding these foods as much as possible, while remembering that perfectionism isn’t possible (or healthy) and sometimes you’ve just gotta “live-a-little” (if your state of health allows it occasionally)
Thanks so much, Emma! Yes, it’s easy to get a bit obsessive about it all when you know you’re onto a good thing 😉 I guess balance is always the key.
Do you recommend vitamin e supplementally? (With the exception of vitamin d3 drops, I’m trying to get most things from my food, rather than supps!)
x jo
Jo, Vitamin E needs decrease as your intake of polyunsaturated fats decrease, so you shouldn’t need to take any supplementally unless maybe you were travelling and eating meals you were unsure about, and even then only sparingly. It’s better to avoid PUFA-rich foods rather than take Vitamin E
Hi Emma,
for sunscreen, what do you recommend? Coconut oil?
Many thanks 🙂
Susana, look for the simplest sunscreen you can find that contains zinc oxide (rather than titanium dioxide) as it’s active ingredient and minimal PUFAs. Michelle recommended this and this to me. You can try concocting your own with zinc oxide powder mixed into low-PUFA fats with their own subtle sun-protective factors (like coconut oil, shea butter, cocoa butter, bees’ wax etc) but this can get messy!
Hello Emma. Thank you for this post! I was wondering if jojoba oil is safe to use as a dandruff remedy? Coconut oil is just too solid. I would also appreciate a targeted nutritional advice for getting rid of dandruff and generally flaky skin. Thanks a million!
Jojoba wouldn’t be as heavy Beth. Worth a try. But ultimately you want to address the cause. Dandruff is usually linked to Vitamin A deficiency and low thyroid. Eating more of the foods I’ve listed in this article will help, particularly things like homemade chicken liver Pâté; calves’ liver is even richer in Vitamin A. A 90gram serve once every 7-10 days might be enough to correct dandruff.
thank you, Emma!
Hi Emma it so hard to find good quality cheese majority of cheese are vegetarian with vegeterian rennet.
Hi Viviana, I know, it really is getting harder to find cheese with good old fashioned rennet. If you go to a more traditional European delicatessen you’re more likely to find it, usually imported from Europe. I’m in the midst of writing a cheesy blog post … hopefully up soon.
I love cooking with coconut oil I use PURE Spiral, It taste yummy.
I take a fish oil supplement for overall health including mental health but according to what you are saying it seems that this supplement would be bad for your skin?
Yes Miriam, and problematic for more than just the skin. Read more here.
Hi Emma,
As I find 150-200g of protein intake unfeasible for me (5’5″ 110 pound male), I’d like to know about your take on what would be a good target to aim at.
Keep your good posts coming!
Albert it will depend on your activity levels, the amount of protein that makes you “feel good” and getting enough sugar (OJ, ripe fruits, potatoes etc) to balance it. I’d suggest bringing it back to maybe 110g, keeping it high quality (from dairy, broth, gelatin, eggs, shellfish, red meat) and monitoring your metabolic response (temperature and pulse), sleep quality and general energy levels. You might find it to be enough, or feel that you need more.
Dear Emma
What a great and informative blog you have!
I am suffering from adrenal fatigue, low progesterone and hypothyroidism.
I do not want to go on medications but I’m starting to get desperate. I must say that I have been eating quite low carb. I started around christams adding a little bit off honey every day. Now I have included much more, around 2 tbs a day. I feel sluggish and I gain wight which I am not comfortable with. I also have unstable energy levels. I really hope adding more honey and sugar to my diet will help my body function better. I have also been thinking about progesterone cream; is this something you would recommend if your body was in need of progesterone?
I am eating/drinking a lot of raw milk products, egg yolks, gelatine, soups made from bone broth/stock, meat on the bone, coconut oil and butter in great amounts. It’s frustrating not to get any better when I feel like I’m eating so well.
Hope to hear from you 🙂
Spanish cheeses like manchego are made with animal rennet. You can get them at trader joes for good prices.
Yes, Manchego is lovely isn’t it Melissa. Generally, traditional European cheeses are much more likely to be made with animal rennet
Hello Emma!
Could you tell us how many calories(fat-carb-protein ratio) do you consume on a daily basis?
I’ve noticed (after switching to a Peat-oriented dietary approach) I’ve put on weight. Don’t know if it’s because I eat too much overall, or maybe my fat intake is to high…
Thank you 🙂
Ninka, I aim for around 2,700 calories (around 110g protein, roughly 4:1:1 Carbs:Protein:Fat). That works for me but won’t necessarily work for you. Also remember I’m breastfeeding. If your metabolism was lowered for previously ‘low-carbing’ then it might take some time for your metabolism to catch up to your new higher calorie intake. And yes you might be eating more overall than you need, or more fat than is necessary. Don’t make drastic changes too quickly. Monitor your calorie and macronutrient intake (chronometer.com or other similar websites and apps are helpful) and keep a close eye on your temperature and pulse through the day.
Hi Emma, I’ve heard that hemp seed oil works wonderfully when applied topically for treating acne. Ie as a cleanser and moisturiser. Is hemp seed oil used this way likely to be problematic?
Hi Simone, I personally avoid hemp/flax oil both topically and internally due to it being highly unsaturated. @Michellevillett has put together a comprehensive list here of the oils to avoid. The main problem being that it will oxidise quickly with exposure to light and oxygen, accelerating glycation, wrinkling and age spots over time.
I know I’m late to the party, but just want to add – I use a dab of coconut oil mixed with a bit of vitamin E (“unique-e” brand) to my face as a lotion twice a day, and it has greatly reduced my acne and improved my complexion 🙂 (I find that without the vitamin e, the coconut oil can be slightly comedogenic.)
Love your site, by the way! Thank you for all your great posts 🙂
I know this is a bit late on this thread! I would greatly appreciate a response. I have been “Peat” style eating for a little over a two years now and have run into an issue I have yet to figure out how to resolve. As soon as I began eating this way, I quickly developed severe “crowes feet”. I consulted w/ Danny Roddy and he reasoned that I increased my metabolic rate too fast. Any suggestions? I currently am taking topical vitamin A, vitamin E, k2, and have been ingesting baking soda prior to workouts. I’m not sure what is causing the problem and would greatly appreciate any advice. I am only 31 so this seems a bit out of place and as I mentioned, this coincided w/ my switch from “paleo” to Peat style eating. Everything else improved, hair quality, libido, etc. Even my lips are fuller. Thanks for any advice!
Hi Dan, firstly it’s hard to know what your interpretation of “Peat” style eating is, but at a guess, if you’re working out regularly, it could be that your ‘sugar’ intake is too low to counteract cortisol. Cortisol literally “eats up” the skin. Prior to workouts (as well as during and immediately after) you should be taking in plenty of sugar and some protein, not just baking soda. Try making a smoothie or drink that incorporates things like OJ, skim milk, honey/sugar, and gelatin (for example) and sipping this throughout. And the fat-soluble nutrients you’re using are good but you might not be getting enough going the topical route. Great to hear everything else is on the improve!