It	makes	sense	that	optimal	digestion	helps	nourish	and	create	beautiful,
healthy	skin.More	efficient	digestion	can	also	allow	you	to	clean	out	toxins	more
productively	and	make	it	easier	to	restore	and	maintain	your	natural	weight. It
is	well	documented	that	those	who	struggle	with	
obesity	have	significantly
impaired	gut	function	compared	with	the	general	population. 23
	Obese
individuals	are	shown	to	have	problems	with	effective	digestion	and	absorption
of	food,	gastrointestinal	illness,	unstable	or	pathological	intestinal	microbiota,
poor	immune	status,	and	overall	lower	well-being. This	all	strongly	suggests	a
lack	of	gut	health. 24
	Diets	high	in	vegetables	or	fiber	lead	to	healthier
functioning	colons	with	a	reduced	risk	of	disease. 25
If	you	are	constipated,	it	is	essential	that	you	do	something	about	it
immediately	for	your	beauty	and	health’s	sake. Another	symptom	of	sluggish
digestion	is	everyone’s	least	favorite	feeling:	
bloating. There’s	nothing	beautiful
about	trying	to	peel	out	of	your	seat	at	dinner	feeling	like	your	belly	is	going	to
split	your	dress	down	the	middle,	or	trying	to	focus	on	your	staff	meeting	or	be
present	to	go	over	your	kids’	homework	when	your	widening	midsection	pushes
past	your	pants	seam,	internally	screaming	at	you	to	pay	attention	to	it	and	it
alone. YOU	MAY	BE	CHRONICALLY	DEHYDRATED	(EVEN	IF	YOU	DON’T	THINK	YOU
ARE)
Many	of	us	don’t	realize	when	we	are	chronically	dehydrated. This	is	a	big	problem
because	many	chronic	beauty	issues,	such	as	weakened	hair	and	dry	skin,	are
caused	or	exacerbated	by	chronic	
dehydration. Dehydration	can	cause	your
kidneys	and	the	rest	of	your	body	to	hold	water. This	can	lead	to	metabolic	waste
not	being	properly	flushed	out	of	your	body,	which	causes	congestion	and
contributes	to	accelerated	aging. You	may	need	to	consume	more	water	than	you	think	to	ensure	that	your	system
is	properly	hydrated. This	is	especially	true	if	you	live	in	a	dry	climate,	sweat	a	lot	in
your	workouts,	consume	
alcohol,	drink	excessive	amounts	of	caffeine,	or	are
following	a	high	protein	diet. (The	body	has	to	use	up	more	water	to	flush	out	the
nitrogen	in	protein.) So	how	much	water	do	you	really	need? It	depends	on	your	size,	physical	activity,
health	status,	and	where	you	live. If	you	are	looking	for	a	goal	number	to	try	to	plan
around,	a	very	general	recommendation	is	to	take	your	weight	in	pounds	and
divide	that	in	two,	and	that’s	around	how	many	ounces	of	water	you	need	per	day. For	instance,	if	you	weigh	140	pounds,	then	you	need	around	70	ounces	of	water
per	day. Monitor	your	urine	and	make	sure	it	stays	clear	or	pale	yellow,	and	always
avoid	getting	to	the	point	of	extreme	thirst	before	having	more	water. Be	sure	to	also	keep	some	room	temperature	water	on	your	desk,	in	your	purse,
or	in	your	car. If	you	drink	smoothies	or	green	juice,	you	are	getting	some	hydration
through	those	sources. Juicy	fruits	and	veggies	like	cucumbers	and	celery	are	also
good	sources	of	hydration. If	you	drink	alcohol,	which	is	dehydrating,	increase	your
water	intake	the	next	day	and	make	sure	to	drink	plenty	of	water	while	actually
imbibing	(as	well	as	before	and	afterward! ).Bloating	is	more	than	unpleasant;	it’s	a	sign	that	your	
digestion	has	been
compromised	in	some	way. Luckily,	there	are	many	Radical	Beauty
recommendations	to	help	you	reduce	bloat	once	and	for	all. The	tips	below	will
help	increase	your	digestive	power;	alleviate	
constipation	and	irregular,
uncomfortable,	or	incomplete	elimination;	banish	bloat	once	and	for	all;	and
amplify	your	energy. All	of	this	can	contribute	to	the	unfolding	of	your	own
natural	beauty’s	expression. Radical	Action	Steps	to	Improve	Your	
Digestion
and	Banish	Bloat
Now	that	you	know	how	important	good	digestion	is	to	your	beauty,	here	are
the	most	effective	steps	you	can	take	to	improve	it. PROBIOTICS
A	high-quality	probiotic	supplement	will	help	balance	the	bacteria	in	your	gut
and	promote	better	digestion. When	choosing	a	supplement,	remember	that	it’s
not	all	about	numbers;	don’t	look	just	for	the	highest	culture	counts	on	the
label. Instead,	look	for	a	product	with	the	widest	array	of	soil-based	organisms
(SBOs),	which	are	the	types	of	bacteria	that	can	fully	survive	your	stomach	acid
and	take	up	long-term	residence	in	your	gut. This	paves	the	way	for	continuing
gut	health	and	beauty. A	formula	containing	both	prebiotics	and	probiotics	is
also	great,	as	the	prebiotics	serve	as	the	“food”	to	help	nourish	the	probiotics	in
your	gut. FIBER
To	increase	your	fiber,	eat	more	veggies	in	general	and	include	them	at	all
meals,	as	
only
	plant	foods	contain	fiber	(while	meat	and	dairy	do	not). It’s	also
important	to	diversify. The	bacteria	that	digest	your	food,	known	as	intestinal
flora,	consume	the	fiber	that	we	cannot	digest. There	are	between	500	and	2,000
species	of	these	microorganisms	in	the	digestive	tract,	and	they	feed	on	all
manner	of	fiber. Variety	is	therefore	essential,	covering	the	entire	plant
kingdom	in	your	diet,	which	
means	fiber	from	whole	grains,	fruits,	and
vegetables. To	maximize	the	effect	of	any	fiber,	use	the	whole	food;	choose
whole	fruits	over	straight	fruit	juice,	for	instance. Buy	brown	rice	in	place	of
white,	and	choose	steel-cut	oatmeal	over	sugary,	processed	cereals. This	natural
diversity	is	much	healthier	for	you	than	commercial	fiber	supplements. Careshould	be	taken	with	the	rough	bran	in	bran-rich	cereals,	however,	since	it	can
scrape	against	the	intestinal	wall	and	even	injure	it. See	
this	page
	for	tips	to
increase	your	fiber	intake	while	avoiding	excessive	gassiness. HOT	WATER
Drinking	hot	water	in	the	morning	(with	some	lemon	squeezed	in)	can
encourage	your	bowels	to	let	go	and	allow	for	more	efficient	elimination. This
morning	practice	contributes	to	good	
hydration,	which,	as	noted	earlier,	is
really	important. It’s	also	a	good	idea	to	get	up	earlier. Your	gut	does	not
respond	well	to	being	rushed,	so	allow	for	ample	bathroom	time	after	drinking
your	hot	water	to	let	your	body	relax	and	do	its	thing! AVOID	HARD-TO-DIGEST	FOODS
Processed	foods,	fried	foods,	and	dairy	are	particularly	hard	on	your	digestive
system. The	more	detoxified	your	body	is,	the	more
beautiful	you	become. TIME	YOUR	MEALS	WISELY
Try	waiting	at	least	3	hours	between	meals	instead	of	constantly	grazing	during
the	day. This	allows	the	foods	in	your	system	to	digest	more	fully. Bloat	(see
this	page
)	may	be	compounded	if	your	digestive	system	is	constantly	full	of
food,	and	you	pile	more	and	more	food	that	doesn’t	have	enough	time	to	digest
on	top. Also	try	simplifying	your	meals	by	using	fewer	components. USE	
SPICES	STRATEGICALLY
Boost	sluggish	digestion,	or	
agni
	in	Ayerveda,	with	spices	like	turmeric,	cumin,
black	pepper,	and	ginger. You	can	sprinkle	these	spices	into	stir-fries,	soups,	and
salad	dressings,	or	try	adding	them	to	hot	water	and	make	your	own	spice	tea. TRY	A	
MAGNESIUM-OXYGEN	SUPPLEMENT	(LIKE	DETOXY	+)
This	nonlaxative,	non-habit-forming	aid	helps	clear	out	accumulated	waste	in
your	system. Constipation	and	waste	buildup	may	also	contribute	to	
bloating. TAKE	
DIGESTIVE	ENZYMES	BEFORE	MEALS
These	are	capsules	you	can	take	to	help	your	food	break	down	more	efficientlyand	support	better	digestion	and	assimilation. There	are	various	kinds	of
enzymes	included	in	various	formulations,	but	in	a	nutshell,	proteases	break
down	proteins,	lipases	break	down	
fats,	and	amylases	break	down
carbohydrates. AVOID	
FIZZY	BEVERAGES
The	carbon	dioxide	that	makes	
soda	and	even	plain	seltzer	bubbly	can	cause	or
exacerbate	bloating. STEAM	YOUR	VEGGIES
If	your	system	is	rebuilding,	try	
steaming	your	veggies	instead	of	eating	them
raw. This	can	help	break	down	the	fiber	and	make	them	easier	to	digest. EAT	MORE	SLOWLY	AND	DON’T	OVEREAT
The	latter	probably	seems	quite	obvious,	but	if	you	scarf	down	your	lunch	while
hunched	over	your	computer	or	lap	up	a	huge	plate	of	food	in	record	time	as
soon	as	you	get	home	after	a	long	workday	(maybe	because	you	skipped	lunch),
you	may	find	that	eating	quickly	has	a	sneaky	way	of	contributing	to
overeating. Slow	down	your	consumption	and	you’ll	leave	the	space	in	your
stomach	needed	to	break	down	foods,	which	can	help	abate	bloating. LIMIT	THE	AMOUNT	OF	DENSE	
FAT	IN	EACH	MEAL
Fat	takes	longer	to	digest	than	protein	or	carbohydrates	and	can	make	you	feel
uncomfortably	heavy	if	you	consume	too	much	of	it	at	once. Avoid	bloating	by
limiting	fats	in	your	everyday	diet. (You	do	need	the	right	amount	and	type	of
fat,	but	you	don’t	need	to	overdo	it. See	
this	page
	for	more	info.) A	little	bit	of
oil	goes	a	long	way	when	cooking. Try	getting	a	ceramic	(non-Teflon)	nonstick
pan	that	allows	for	easier	cooking	and	cleanup	while	letting	you	use	less	oil
overall. SOAK	BEANS,	LEGUMES,	AND	GRAINS	OVERNIGHT
These	foods	contain	sugars	called	oligosaccharides,	enzyme	inhibitors,	and
phytic	acid,	which	bind	to	essential	minerals	and	inhibit	their	absorption. Soaking	can	help	deactivate	these	substances,	which	in	turn	assists	in	preventing
bloating	while	improving	nutrient	absorption. CHOOSE	YOUR	VEGETABLES	WISELY
Brassica	or	
cruciferous	vegetables	like	broccoli,	cauliflower,	Brussels	sprouts,and	leafy	greens	are	fantastically	high	in	nutrients	but	can	be	particularly	gas
inducing	due	to	the	sugars	and	starches	they	contain. If	you	are	having	major
bloating	problems	or	especially	if	you	are	transitioning	your	diet,	try
temporarily	cutting	back	on	broccoli,	cauliflower,	and	Brussels	sprouts	and
having	leafy	green	salads	instead	of	kale	salads,	as	kale	(a	popular	new
“superfood”	rich	in	minerals,	vitamins,	and	amino	acids)	also	happens	to	be	in
this	vegetable	family. EAT	
PINEAPPLE
Pineapple	contains	the	enzyme	bromelain,	which	helps	break	down	proteins	in
your	body	and	aids	digestion. Try	using	pineapple	as	the	fruit	component	of
your	Glowing	Green	Smoothie	(
this	page
)	or	having	a	bowl	of	cut-up	pineapple
midmorning. HOW	TO	INCORPORATE	MORE	
FIBER	(WHILE	PREVENTING	GASSINESS!) Internal	Nourishment	is	all	about	consuming	plenty	of	veggies	and	natural	foods,	so
by	eating	more	veggies,	plant-based	meals,	and	health	drinks	such	as	
Glowing
Green	Smoothie	(
this	page
),	you	are	going	to	naturally	increase	your	fiber	intake. This	is	a	great	thing,	which	is	a	bit	of	an	understatement. Fiber	is	important	for
cleansing	and	helps	move	toxins	out	of	your	body	so	that	your	true	beauty	can
shine	through. But
	if	you	abruptly	increase	your	fiber	intake	from	a	little	to	a	lot,
you	may	feel	more	gassy	and	bloated	as	your	body	adjusts. The	key	is	to	drink	more	water	to	prevent	gassiness. Fiber	happens	to	be	an
indigestible	carbohydrate. That’s	why	it’s	great	for	bulking	up	meals	without	adding
extra	calories	and	helping	you	feel	full	when	you	eat	lots	of	super-beautifying	plant
foods. But	fiber	also	absorbs	a	great	deal	of	water. If	there	is	not	enough	water	in
your	system,	too	much	fiber	can	cause	slower	movement	through	the	digestive
system,	which	in	turn	leads	to	
bloating	and	gassiness. Be	sure	to	drink	lots	of	room
temperature	water	in	between	(rather	than	during)	meals	so	it’s	there	to	be	used
by	your	digestive	system	when	you	need	it	to	process	all	that	fiber. Drinking	too
much	water	at	meals	can	dilute	digestive	enzymes	and	slow	down	digestion,	also
contributing	to	bloating. Steaming	veggies	rather	than	eating	them	raw	can	also	make	it	easier	to	break
down	fiber,	especially	when	transitioning	your	diet. Chew	a	little	bit	when	drinking
your	Glowing	Green	Smoothie,	rather	than	chugging	it,	as	it	is	made	up	of	whole
foods. Soon	enough,	you’ll	get	used	to	eating	more	fiber. You’ll	be	more	cleansed,
and	your	belly	will	be	more	taut	and	tight	to	boot! AVOID	SPICY	AND	PUNGENT	FOODS
Especially	if	your	system	is	sensitive,	hot	sauces	and	
spices	like	chili	powder,
garlic,	onions,	and	vinegar	can	cause	irritation	in	your	stomach	that	can	lead	to
bloating. Try	using	flavorful	fresh	herbs	such	as	basil,	oregano,	and	parsleyinstead. AVOID	
STRAWS
Drinking	through	a	straw	makes	it	easier	to	swallow	excess	air,	which	can
contribute	to	bloat. Along	those	same	lines,	give	up	chewing	gum,	which	traps
air	and	gas	in	your	system,	contributing	to	bloating. Chewing	is	a	signal	for
your	body	to	start	breaking	down	food	and	begin	digestion. Gum	chewing	is
therefore	useless	and	confusing	to	your	body	as	it	is	not	accompanied	by
anything	nutritive	to	digest! Daily	
Detoxification
Most	of	us	do	our	best	to	focus	on	what	we	put	into	our	bodies,	but	the	truth	is
that	what	you	clean	out	is	just	as	important. To	be	your	most	beautiful,	you
have	to	constantly	support	the	removal	of	toxins	from	your	cells. There	are	two	kinds	of	toxins:	
exogenous
	toxins	come	from	pollutants	and
chemicals	in	the	environment,	while	
endogenous
	toxins	are	the	normal	by-
products	of	
metabolism	that	are	created	within	your	body. Your	cells	are	being
renovated	daily	by	two	opposite	processes,	either	building	up	(
anabolism
)	or
breaking	down	(
catabolism
). As	a	result,	your	body	has	to	clear	out	an	enormous
amount	of	cellular	debris	each	and	every	day. If	this	is	done	inefficiently,	it	can
weigh	down	your	body	and	contribute	to	toxicity	buildup. Detoxification	happens	naturally,	but	you	can	take	steps	to	raise	the	level	of
efficiency. Supporting	your	daily	detoxification	processes	is	vital	to	maintain
clear,	
glowing	skin	and	a	youthful	appearance. ARE	YOU	OVERLY	TOXIC? Which	of	the	following	apply	to	you? Unclear	head,	mental	dullness
							
	Frequent	upset	stomach	or	bloating
							
	Chronic	aches	and	pains
							
	Constipation	and	digestive	distress
							
	Offensive	body	odors
							
	Bad	breath
							
	Continual	fatigue
							
	Sallow,	aging	skin
							
	Strong	addiction	to	sweets
							
	Waking	with	a	stuffy	nose							
	Coated	tongue
If	three	or	more	of	these	pertain	to	you,	your	ongoing	detoxification	could
probably	use	some	extra	support. Be	sure	to	pay	attention	and	apply	the	advice	in
this	pillar	to	help	enhance	the	ongoing	cleansing	mechanisms	of	your	body. Your	Beautiful,	Beauty-Building	
Liver
Your	liver	is	a	critical	beauty	organ. Weighing	around	3	power-packed	pounds,
the	liver	is	your	primary	organ	for	detoxification. It	works	tirelessly	to	cleanse
your	blood	of	toxins	and	bacteria	and	neutralize	pollutants. In	fact,	it	filters
around	one	hefty	quart	of	blood	per	minute,	dealing	with	all	the	agrochemicals,
toxins,	pollutants,	food	additives,	preservatives,	residues,	pesticides,	and
countless	other	unnamed	residues	and	chemicals	that	you	put	into	your	body
unknowingly	(or	knowingly,	in	the	case	of	those	margaritas	you	had	at	happy
hour	last	Friday!). After	processing	all	these	toxins,	your	liver	secretes	them	into
the	digestive	tract	to	exit	the	body	or	into	a	water-soluble	form	to	be	filtered
through	the	kidneys	and	excreted	as	urine. It’s	extremely	important	to	support	your	liver	if	you	want	beautiful	skin,
eyes,	and	hair. In	addition	to	its	role	in	detoxification,	this	organ	is	the	keeper
of	some	sacred	beauty	goods. It	stores	vitamins	A,	B
12
,	and	D,	as	well	as	iron,
copper,	and	glucose,	releasing	these	nutrients	into	the	bloodstream	as	needed. 26
Your	liver	is	also	a	major	
fat	burner,	since	it	produces	bile	and	bile	acids,
which	emulsify	fats. One	issue	that	brings	home	the	importance	of	the	liver	is
cholesterol. For	decades	the	link	between	cholesterol	and	heart	attacks,	now	the
leading	cause	of	death	among	women	as	well	as	men,	has	been	controversial. Does	this	surprise	you? We’ve	all	taken	for	granted	that	cholesterol	is	bad	for
you. In	fact,	the	majority	of	cholesterol	is	manufactured	by	the	
body	itself	and
is	a	necessary	part	of	building	cells. There	is	no	controversy	over	this	fact,	or	the
risk	posed	by	“bad”	cholesterol,	or	low-density	lipoprotein	(LDL). The	thorny
issue	that	arises	is	over	the	cholesterol	you	eat	versus	the	cholesterol	your	body
makes. There	is	ample	proof	that	high	cholesterol	in	the	blood	puts	someone	at
risk	for	
heart	disease. But	the	same	has	not	been	proved	for	cholesterol	in	the
diet. This	is	because	of	the	liver,	which	stands	midway	as	a	kind	of	processing
plant	to	turn	all	the	fat	you	eat	into	fat	for	your	body	to	use. How	your	liver	processes	fat	is	genetically	determined. Some	people	can	eat	a
high-cholesterol	diet	and	still	have	low	cholesterol	in	the	blood;	they	are	lucky
when	it	comes	to	their	liver. Other	people	are	unlucky,	and	they	exhibit	high
levels	of	cholesterol	in	the	blood	even	on	a	low-fat	diet. But	most	people	fallsomewhere	in	between. Their	liver	will	process	the	cholesterol	in	their	diet	into
a	moderate	level	of	cholesterol	in	the	blood. This	natural	ratio	is	considered
healthy,	but	it	must	be	noted	that	aging	causes	cholesterol	levels	to	rise. This
may	be	genetically	programmed,	but	it	is	just	as	likely	that	eating	a	typical	high-
fat	diet	for	decades	causes	the	liver	to	decline	in	function. For	the	moment,	it’s
probably	best	to	be	prudent,	regularly	eating	the	foods	rich	in	the	
omega-3	fatty
acids	that	we	recommend	on	
this	page
,	such	as	chia	seeds,	which	have	a
beneficial	effect	on	fats	in	the	blood,	and	cutting	out	or	greatly	reducing	the
“hard	fats”	found	in	
red	meat. After	being	produced	by	the	liver,	bile	is	stored	in	the	gallbladder	and
secreted	into	the	small	intestine	to	break	down	those	beauty	fats	and	put	them
to	good	use. In	
Traditional	Chinese	Medicine	(TCM),	the	liver	is	considered	a
primary	organ	responsible	for	circulating	blood	and	qi	throughout	the	body. According	to	TCM,	a	healthy,	well-functioning	liver	is	important	for	healthy
menstruation	and	fertility. 27
When	the	liver	is	overloaded	by	toxicity	or	mistreated,	it	becomes
dysfunctional	and	cannot	complete	its	important	tasks—from	detoxifying	to	fat
burning	and	blood	cleaning—as	efficiently	as	it	should. This	can	lead	to
premature	aging	and	diminished	energy	and	beauty. When	your	liver	can
efficiently	process	toxicity,	your	skin	becomes	brighter	and	more	beautiful,
more	nutrition	is	able	to	reach	your	hair	follicles,	and	you	have	more	beautiful
energy	overall. The	great	news	is	that	this	is	a	resilient	organ	with	super-
regenerative	powers. Unless	you	have	an	extremely	damaged	liver	or	a	condition
like	cirrhosis,	there	is	much	you	can	do	to	help	it	rebuild	and	regenerate	even	if
you’ve	abused	your	liver	in	the	past. Taking	care	of	your	liver	is	an	essential
beauty	task. In	addition	to	all	of	the	tips	for	boosting	digestion,	following	are
some	of	the	best	techniques	and	foods	to	nourish	your	liver	and	increase
detoxification	within	your	body	on	a	daily	basis. STAY	AWAY	FROM	HIGH	PROTEIN	DIETS
High	protein	diets	have	become	popular	ways	to	lose	
weight,	but	they	may	also
contribute	to	accelerated	aging	and	disease. 28
	Nowadays,	most	people	consume
far	more	protein	than	their	bodies	really	need. Valter	Longo,	director	of	the
Longevity	Institute	at	the	University	of	
Southern	California,	states,	“The
majority	of	Americans	are	eating	about	twice	as	much	proteins	as	they
should.”
29
	Research	has	shown	that	long-term	high	protein	intake	results	in
increased	cancer	risk,	precipitated	progression	of	coronary	artery	disease,
disorders	of	bone	and	renal	function,	and	disorders	of	liver	function. 30
	Clearly,
when	it	comes	to	protein,	too	much	can	have	negative	effects	on	your	system(see	
this	page
). Lesson:	You	can	clearly	overdo	it,	so	be	mindful	of	how	much
you	are	consuming. Your	liver	plays	a	role	in	protein	
metabolism,	including	processing	amino
acids,
31
	converting	them	into	glucose	for	energy,	and	removing	ammonia,	a
natural	waste	product	of	protein	metabolism,	from	the	bloodstream. 32
	The	liver
also	synthesizes	nonessential	amino	acids. An	overabundance	of	protein	places
a	burden	on	the	liver. Try	cutting	back	on	animal	protein	in	particular	and
eating	more	nutrient-dense	plant-based	meals	to	help	your	liver	stay	on	top	of
its	vital	health-	and	beauty-boosting	functions. LIMIT	
MEDICATIONS
Only	use	over-the-counter	drugs	when	absolutely	needed. This	includes
acetaminophen,	also	known	by	the	brand	name	
Tylenol,	which	research	has
shown	has	a	particularly	strong	effect	on	the	liver. 33
	While	drugs	can	be	critical
in	emergencies	and	accidents,	as	well	as	very	helpful	in	treating	various	medical
conditions,	your	liver	does	have	to	detoxify	them. Keep	this	in	mind	when
choosing	which	medications	to	take. If	you	have	a	headache,	resting	and
rehydrating	instead	of	immediately	popping	a	pill	is	better	for	your	liver. Very
often,	drinking	water,	restoring	B	vitamins	by	eating	a	banana,	or	getting	a
massage	to	help	alleviate	stress	will	relieve	a	headache	without	taking	any	type
of	drug. Speak	to	your	doctor	about	which	prescription	medications	are
absolutely	necessary. LIMIT	
PROCESSED	FOOD	AND	GO	
ORGANIC	AS	MUCH	AS
POSSIBLE
All	the	preservatives,	pesticides,	artificial	dyes,	and	chemicals	that	go	into
packaged	foods	can	distort	metabolic	processes	in	the	liver. Eat	clean	and	have
clean,	beautiful	skin. EAT	MORE	PLANTS
Increase	your	intake	of	fruits	and	especially	vegetables,	which	are	very
nourishing	to	your	liver. This	is	easy	to	accomplish	by	drinking	the	
Glowing
Green	Smoothie	(
this	page
),	eating	bigger	salads	at	meals,	and	keeping	fresh,
cut-up	veggies	around	to	munch	on. START	YOUR	DAY	DRINKING	
HOT	WATER	WITH	LEMON
Water	helps	flush	out	wastes	and	supports	your	liver,	as	well	as	the	functioning
of	your	entire	body. Hot	lemon	water	helps	purify	and	stimulate	the	liver	andliquefies	bile	while	inhibiting	excess	bile	flow. It	supports	your	digestion	and
even	has	
a	similar	atomic	composition	to	saliva	and	hydrochloric	acid,	which
are	used	in	digestion. 34
DRINK	LIVER-SUPPORTING	TEA	WITH	
MILK	THISTLE
Several	studies	suggest	that	substances	in	the	milk	thistle	plant	(especially	a
flavonoid	called	silymarin)	protect	the	liver	from	toxins,	although	research	has
been	limited,	mixed,	and	preliminary. 35
	If	you	are	new	to	this	herb,	be	sure	to
consult	your	health-care	professional	first. AVOID	
FRIED	FOODS
This	particularly	includes	foods	made	from	heated	vegetable	oils	(such	as	potato
chips). Cooked,	reused,	and	rancid	oils	can	put	an	especially	big	burden	on
your	liver	and	on	digestion	in	general. 36
	In	lab	research,	even	olive	oil	cooked	at
high	temperatures	has	been	shown	to	induce	oxidative	stress	on	the	liver. 37
	It’s
best	to	cook	with	coconut	oil,	which	can	withstand	high	temperatures. TAKE	A	
TRADITIONAL	CHINESE	MEDICINE	APPROACH
In	Traditional	Chinese	Medicine,	if	someone	has	“liver	yin	deficiency,”	the	liver
has	been	compromised. This	results	in	hair	loss	and	sallow	skin. To	strengthen
your	liver,	this	ancient	Asian	medical	system	recommends	eating	zucchini,
squash,	potatoes,	sweet	potatoes,	string	beans,	beets,	mushrooms,	tomatoes,
spinach,	carrots,	parsley,	apples,	banana,	mulberries,	mango,	coconut,	peaches,
lychee	fruit,	melons,	oats,	
tempeh,	and	black	sesame	seeds. 38
AVOID	
FOIE	GRAS
Radical	Beauty	is	more	about	creating	a	balanced	lifestyle	than	adhering	to
absolutes,	but	one	hard-and-fast	rule	is	to	steer	clear	of	beauty-diminishing	
foie
gras. Foie	gras	sounds	fancy,	and	some	people	claim	it’s	delicious,	but	it’s	quite
literally	the	toxic	liver	of	geese	and	ducks	that	likely	have	been	fed	an	unnatural
diet	of	GMO	corn. Such	a	diet	creates	fatty	liver	disease	in	these	animals,	and
the	excessive	fat	makes	their	liver	taste	rich	and	buttery,	but	it’s	a	lot	less
tempting	when	you	realize	that	it’s	disease	making	it	taste	this	way,	isn’t	it? Although	consuming	offal	(the	internal	organs	and	entrails	of	butchered
animals)	has	become	an	en	vogue	gourmet	phenomenon,	it’s	best	to	avoid
consuming	animal	liver	from	any	four-,	two-,	or	no-legged	creature	(i.e.,	fish). Now	that	you	understand	the	liver	is	the	detoxifying	center	for	the	body,	you
probably	want	to	avoid	eating	an	organ	full	of	toxins	without	any	extraencouragement. EAT	MORE	
GRAPEFRUIT
Grapefruit	is	high	in	vitamin	C	and	antioxidants	and	can	help	your	liver	flush
out	carcinogens	and	toxins. It	also	gives	your	liver	a	boost	in	dealing	with
various	
medications. In	a	lab	study,	grapefruit	juice	was	shown	to	prevent
damage	to	DNA	molecules	that	were	exposed	to	conventional	anticancer
drugs. 39
TRY	
BEETS
Beets	are	high	in	plant	flavonoids	and	cleansing	fiber	and	can	improve	the
overall	functioning	of	your	liver. UP	YOUR	LEAFY	
GREEN	INTAKE
Leafy	greens	like	spinach	and	romaine	lettuce	contain	chlorophyll	and
thousands	of	phytonutrients	that	can	help	neutralize	the	metals,	chemicals,	and
pesticides	that	may	be	in	your	food,	thereby	helping	to	protect	the	liver. DRINK	
GREEN	TEA
Green	tea	is	full	of	plant	antioxidants	known	as	catechins,	which	improve	the
liver’s	functioning. EAT	MORE	
AVOCADOS
Avocados	are	a	great	source	of	an	antioxidant	called	glutathione,	which	your
liver	uses	to	filter	out	toxins	and	harmful	waste. SLOWLY	INCREASE	
CRUCIFEROUS	VEGETABLES
Cruciferous	veggies	like	broccoli	and	Brussels	sprouts	increase	the	amount	of
glucosinolate	(organic	compounds)	in	our	bodies,	thereby	increasing	the
digestive	enzymes	that	flush	toxins	and	taxing	pollutants	from	the	body. (Temporarily	delay	or	start	slowly	when	introducing	these	veggies	if	you
currently	are	prone	to	
bloating	or	transitioning	your	diet.) TRY	
TURMERIC
The	spice	turmeric	is	not	only	a	fantastic	anti-inflammatory	aid,	but	it	can	also
help	detoxify	your	liver	by	stimulating	the	production	of	bile	to	help	your	body
digest	
fats	better. Start	incorporating	it	into	your	cooking	regimen—check	out
the	
Radical	Beauty	Liver	Tonic	recipe	(below)	and	the	
Creamy	Masala	VegetableStew	(
this	page
). RADICAL	BEAUTY	LIVER	TONIC
This	toning,	cleansing,	and	anti-inflammatory	drink	can	be	made	at	any	time	to	help	nourish	and	give
your	liver	a	boost. 1-inch	piece	of	ginger,	sliced	thinly
Filtered	water	(enough	to	fill	your	tea	mug)
Juice	of	½	lemon
2	teaspoons	raw	honey	(or	coconut	sugar	or	nectar)
¼	teaspoon	powdered	turmeric
Pinch	of	cayenne	pepper
Pinch	of	black	pepper
Place	the	ginger	slices	in	a	tea	mug. Heat	the	water	in	a	teakettle	or	small	pot	and	then	pour	the	hot
water	over	the	ginger	slices,	allowing	them	to	steep	for	about	3	minutes. Add	the	remaining
ingredients	and	mix	well. Enjoy	immediately. GO	FOR	
WALNUTS
Like	avocados,	walnuts	are	also	high	in	glutathione	and	
omega-3	
fatty	acids,
which	can	support	your	liver’s	cleansing	functions. Detoxing	
Alcohol
It’s	probably	obvious	by	now	that	if	you	want	to	be	as	toxin-free	as	possible,
you	should	avoid	alcohol. No	one	would	suggest	that	alcohol	is	a	beauty
booster. But	the	divide	between	theory	and	reality	can	be	wide! It’s	perhaps
unrealistic	to	think	you’ll	never	drink	an	alcoholic	beverage	again. This	may	be
the	case	for	some	of	you,	but	for	others,	it’s	a	distinct	possibility	that	you	may
have	a	drink	(or	a	few)	here	and	there,	as	well	as	some	big	nights	out. (Though
if	you	are	serious	about	preserving	your	beauty,	these	would	be	increasingly	less
frequent.) Alcohol	is	a	hepatotoxin,	meaning	it	specifically	damages	your	liver	and
impairs	your	body’s	ability	to	detoxify	itself. Alcohol	is	also	dehydrating	and
causes	your	skin	to	look	less	fresh	and	smooth,	especially	the	day	after
imbibing. There	is	no	doubt	that	alcohol	is	depleting. If	and	when	do	you
decide	to	indulge,	there’s	some	important	information	to	keep	in	mind	when
picking	your	poison. LIMIT	
CONGENERSChances	are	you’ve	never	heard	of	congeners. But	if	you	drink	alcohol,	you
have	unknowingly	consumed	them. Congeners	are	substances	produced	during
fermentation	that	can	include	small	amounts	of	chemicals	such	as	esters,
tannins,	acetone,	methanol,	and	aldehydes. Congeners	are	responsible	for	most
of	the	taste	and	aroma	of	distilled	alcoholic	beverages	and	may	contribute	to
the	symptoms	of	a	hangover. 40
	Darker	liquors	such	as	whiskey	or	scotch
contain	more	congeners	than	clear	liquors. Research	has	suggested	that	whiskey
and	dark	liquors	can	produce	stronger	hangovers	due	to	their	high	levels	of
congeners. 41
	This	means	that	because	of	their	extra	impurities,	darker	liquors
hit	your	body	in	
a	stronger	and	perhaps	more	damaging	and	aging	way. If	you
are	going	to	drink	hard	liquor,	stick	to	clear	varieties	such	as	vodka	or	gin. KEEP	IT	SIMPLE
The	simplest	drinks	are,	of	course,	shots,	but	these	are	definitely	not	the	best
idea	as	they	go	down	way	too	fast	and	may	lead	you	to	consume	far	more	than
you	realize. A	better	option	is	to	nurse	a	simple	drink	of	vodka,	soda	water,	and
lime. Avoid	sugary	mixers,	which	add	inflammation	on	top	of	the	toxic	effects
of	the	alcohol	and	further	age	your	skin,	adding	a	sallow	appearance,	dark
under-eye	circles,	and	puffiness. Skip	the	mojitos	and	other	mixed	drinks	that
call	for	pure	cane	sugar. Also	avoid	sugary	mixers	such	as	orange	juice,	sodas,
energy	drinks,	margarita	mixes,	and	the	like. It’s	simply	too	much	for	your	poor
body	to	take	all	at	once. If	you	really	want	a	sweet	drink,	try	adding	some	stevia,
xylitol,	or	a	little	coconut	sugar	or	raw	honey	to	unsweetened	and	diluted
cranberry	juice	and	vodka. Of	course,	it	would	be	hard	to	find	this	at	a	bar,	but
you	could	make	it	for	yourself	and	your	friends	during	a	festive	home	hangout. CHOOSE	RED	OVER	WHITE
Red	
wine	contains	more	antioxidants	than	white,	so	it	is	generally	the	better
choice. However,	red	wine	can	also	inflame	the	skin	and	trigger	a	histamine
release	in	some	people	(especially	those	of	Asian	descent). This	can	cause
redness	and	preexisting	rosacea	to	flare	up. Unfortunately,	wine	often	comes
with	added	sulfites,	and	the	sugars	in	wine	can	contribute	to	candida	and	sugar-
imbalance	issues. Still,	if	you	have	none	of	these	aforementioned	issues,	red
wine	(in	moderation)	is	not	a	bad	choice. SKIP	THE	
BEER
Beer	shouldn’t	be	your	go-to	alcohol	of	choice	(minus	those	occasional
tailgating	parties,	perhaps). Because	of	the	hops	that	are	used	to	brew	it,	beer
has	some	estrogenic	effects,	meaning	it	can	disrupt	your	hormones. 42
	It	can	alsobe	very	
bloating	and	often	contains	
gluten. Toxic	Overload:	How	to	Deal	with	a	
Hangover
Alright,	so	it	happened. You	woke	up	feeling	completely	lousy	from	one	(or	a
few)	drinks	too	many. It’s	too	late	now	to	try	to	alternate	drinks	with	water	or
to	pass	on	that	last	cocktail. (Who	knew	it	would	come	back	to	bite	you	
this
badly!) What	should	you	do? Drinking	lots	and	lots	of	room	temperature	water	to	rehydrate	your	entire
system	is	a	good	place	to	start. You	can	also	sip	on	hot	water	with	lemon	to
help	flush	out	your	
liver. Add	some	ginger,	which	will	stimulate	digestion	and
help	you	process	the	excess	alcohol	lingering	in	your	system. Coconut	water
will	also	help,	as	it	contains	potassium,	electrolytes,	and	some	B	vitamins	that
will	combat	
de
hydration	and	replenish	your	body. For	breakfast,	eating	fiber-filled	foods	will	make	you	feel	more	balanced. A
simple	gluten-free	avocado	sandwich	will	stabilize	you,	and	the	carbohydrates	in
the	bread	will	absorb	the	excess	alcohol	in	your	system	while	helping	your	achy
head. Also	try	eating	a	banana,	which	contains	potassium	and	B	vitamins,	to
help	replenish	what	your	body	lost	from	your	little	alcohol	binge;	some	oatmeal
with	a	banana	would	actually	be	a	fantastic	choice. At	lunchtime,	a	hummus	and	veggie	wrap	or	sandwich	(preferably	with
gluten-free	bread)	can	also	be	comforting	and	digests	well	during	this	“delicate”
time. A	nice	big	lentil	or	veggie	soup	with	some	brown	rice,	or	vegetarian	sushi
rolls,	are	also	good	choices. Try	some	chopped	cabbage	either	in	a	salad	or	in	a
healthy	slaw	with	a	little	tahini	as	the	base. The	cabbage	will	help	stabilize	your
blood	glucose	levels. Stay	away	from	greasy	foods	(as	tempting	as	they	may	be)
or	the	misguided	“hair	of	the	dog”	approach	(which	refers	to	drinking	more
alcohol	the	next	morning	to	ease	a	painful	hangover),	which	will	just	add	to	the
digestive	burden	and	make	it	harder	for	you	to	get	back	to	normal. Don’t
worry;	this,	too,	will	pass.SHIFT	3:
Radical	Beauty	Ratios	and
Macronutrient	Balance
Whether	they	came	from	
Ireland,	
Japan,	or	
Namibia,	our	ancestors	didn’t
approach	health	and	beauty	by	hunching	over	calculators	and	calorie-tracking
apps. They	certainly	had	no	intention	of	figuring	out	to	the	last	milligram	how
much	was	needed	of	every	nutrient	and	micronutrient. Analyzing	numbers,
which	often	leads	quickly	to	obsessing	over	them,	is	not	natural,	and	your	goal
is	to	move	closer	to	your	body’s	natural	intelligence	so	you	can	express	more	of
your	own	natural	beauty. Knowing	what’s	in	each	food	requires	too	much	time	and	effort	that	is	much
better	spent	reaching	a	single	goal:	knowing	just	a	few	essential	ratios. These
ratios	will	be	enough	to	allow	your	body	to	optimize	its	own	ability	to	maintain
health	and	beauty. Thankfully	it’s	much	simpler	to	stay	on	track	this	way. Starting	today,	look	at	your	food	from	a	big-picture	perspective	that	will	allow
you	to	adhere	to	general	guidelines	instead	of	becoming	a	slave	to	numbers. Here	are	some	of	the	top	Radical	Beauty	ratios	to	know	to	help	you	bring	forth
your	maximum	beauty. Radical	Beauty	Ratio	#1:	Essential	Fatty	Acids
Many	people	who	are	trying	to	lose	or	maintain	their	weight	focus	on	steering
clear	of	fat,	but	the	correct	kind	and	amount	of	fat	is	essential	for	optimal	and
sustained	beauty. We	all	need	fat	to	nourish	our	skin	properly,	sustain	proper
energy	levels,	regulate	our	hormones,	and	build	shiny	hair	and	strong	nails. Essential	fatty	acids	(EFAs)	perform	many	different	functions	in	the	body
that	are	vital	for	health	and	beauty. In	particular,	they	help	build	beautiful,
radiant	skin. These	fats	help	maintain	the	integrity	of	cellular	walls,	which	helps
to	maintain	water	and	vital	nutrients	while	allowing	for	the	release	of	wastes. This	
is	critical	to	skin	health. When	your	skin	is	fully	hydrated	and	able	toretain	water	within	its	cells,	it	appears	youthfully	supple. This	is	where	these
EFAs	are	key,	because	they	are	the	components	that	help	keep	your	skin	cells
healthy	and	your	skin’s	membrane	functioning	optimally. A	more	supple	and
flexible	cellular	structure	may	also	reduce	the	appearance	of	cellulite. A	lack	of	these	important	fats	can	lead	to	dry	skin	that	doesn’t	maintain	its
plump,	healthy-looking	structure	and	ends	up	sagging	like	a	slowly	deflating
helium	balloon	(obviously	the	look	you	do	
not
	want). Healthy	cellular	walls,
reinforced	by	essential	fatty	acids,	help	to	continually	remove	wastes. This	can
also	be	very	helpful	for	eradicating	
acne. When	you	consider	acne	you	might
naturally	think	it’s	better	to	avoid	all	oils,	but	getting	in	some	essential	fats	is
actually	helpful. EFAs	maintain	an	ideal	level	of	fats	so	that	your	skin	doesn’t
overproduce	sebum. The	wrong	balance	of	fats	and	a	deficiency	of	the	right	fats
produce	imbalances	in	sebum	and	leads	to	breakouts. 1
In	this	section	we	will	focus	on	the	two	main	families:	
omega-6	fatty	acids
and	
omega-3	fatty	acids. Excessive	omega-6	fatty	acids	ingested	through
vegetable	oils	are	thought	to	induce	
inflammation	in	the	body	(acting	as	“pro-
inflammatory	mediators”)	and	have	been	associated	with	specific	conditions
like	the	development	of	inflammatory	acne. 2
	In	the	right	balance,	EFAs	help
ensure	that	wastes	leave	the	skin	in	a	healthy	way,	which	prevents	clogged	pores. Essential	fats	also	nourish	skin	that	has	already	been	damaged	by	blemishes
(and	from	picking	at	your	skin!). The	I-word—
inflammation
—should	be	everyone’s	concern. In	2015	the
National	Institutes	of	Health	made	this	a	major	medical	priority,	assigning
hundreds	of	millions	of	dollars	to	discover	what	the	hidden	damage	of	chronic
inflammation	actually	is	and	how	to	prevent	it. For	most	people,	inflammation
is	a	new	issue,	because	they	don’t	realize	that	low-level	chronic	inflammation	is
pervasive	in	society. When	you	burn	or	cut	yourself,	the	inflammation	response
is	a	natural	part	of	healing. There	is	warmth,	redness,	and	swelling	at	the
affected	area. But	inflammation	can	exist,	not	as	a	healing	mechanism	but	due
to	the	constant	irritant	of	things	like	stress,	leaky	gut,	and	residual	toxins	in	the
tissues. You	will	be	hearing	much	more	about	chronic	inflammation	in	years	to
come. Even	without	signs	like	warmth,	redness,	and	swelling—in	fact,	without
symptoms	at	all—inflammation	contributes	to	serious	health	issues	like
cardiovascular	
disease	and	autoimmune	diseases,
3
	but	it	can	also	lead	to	free
radicals
4
	that	exacerbate	wrinkles	and	contribute	to	new	ones,
5
	aging	your	skin
and	body	in	general. Fatty	acids	play	a	key	role	in	inflammation	on	both	the	good	and	bad	side. Omega-3	fats	help	oxygen	circulate	throughout	the	body,	ensuring	that	cellactivity	is	healthy	and	that	your	organs	and	red	blood	cells	are	functioning
properly. This	is	essential	for	maximum	energy. These	fats	are	also	important	to
help	abate	inflammation
6
	and	nourish	the	skin. Not	having	enough	omega-3
fats	can	lead	to	a	variety	of	issues,	such	as	eczema,	allergies,	and	depression. 7
The	major	omega-3	acid	is	converted	into	two	others—eicosapentaenoic	acid
(EPA)	and	
docosahexaenoic	acid	(DHA)—which	are	also	important	for	a	healthy
heart	and	brain	(your	brain	is	actually	made	up	of	60	percent	fat),
8
	as	well	as
helping	to	balance	a	person’s	moods. 9
	Sometimes	the	conversion	of	fatty	acids
isn’t	optimal. If	you	are	concerned,	try	algae-based	supplements. Fish	obtain
most	of	their	omega-3	fats	from	algae,	and	these	supplements	don’t	pose	the
possible	contamination	or	rancidity	risks	of	fish	oil	pills. The	other	type	of	EFA,	
omega-6	fatty	acids,	is	also	important. As	with	omega-
3s,	it	also	converts	into	two	other	acids—linoleic	acid	(LA)	and	gamma-linolenic
acid	(GLA). Omega-6	fatty	acids	are	a	precursor	for	a	hormone-like	substance
called	prostaglandins,	which	have	an	impact	on	many	functions	of	the	body,
including	calcium	movement,	cell	growth,	the	kidneys’	filtration	rate,	and	the
constriction	and	dilation	of	the	smooth	muscle	cells	in	your	veins. Whether	your	diet	is	well	rounded	or	full	of	
junk	food,	you’re	probably
getting	enough	(or	even	more	than	enough)	omega-6	fatty	acids. That’s	because
omega-6s	are	found	in	vegetable	oils	like	corn,	canola,	and	soybean,	which	are
used	in	nearly	every	packaged	chip,	cookie,	cracker,	and	treat	on	grocery
shelves. Omega-6s	are	also	plentiful	in	seeds,	nuts,	vegetables,	grains,	eggs,	and
poultry. You	really	don’t	have	to	boost	this	nutrient	in	your	diet;	it’s	already
there. Omega-3s,	on	the	other	hand,	are	much	less	common	in	the	standard
Western	diet. This	is	a	problem	because	the	ratio	between	these	two	types	of
EFAs	can	have	a	dramatic	impact	on	your	health	and	beauty. The	ideal	ratio	of	omega-6	to	omega-3	fats	is	anywhere	between	1:1	and	4:1,
but	due	to	the	large	amount	of	animal	products,	fast	food,	
processed	foods,
vegetable	oils,	and	fried	foods	they	eat,	Americans	tend	to	have	anywhere	from
seventeen
10
	to	thirty	or	even	fifty	times	more	omega-6s	than	omega-3s. 11
	The
result	of	this	out-of-whack	ratio	is	a	contribution	to	that	silent	beauty	killer
called	
inflammation	that	you	can’t	feel	sneaking	up	on	you	but	that	damages
your	skin	by	causing	wrinkles	and	premature	aging. But	don’t	worry;	you	can	start	balancing	your	EFA	ratio	today! To	keep	your
ratio	in	check,	try	to	consume	
more
	
omega-3	fatty	acids	in	whole-food	forms
from	the	following	sources:
•
Chia	seeds•
Flaxseeds
•
Walnuts
•
Chlorella
•
Hemp	seeds
•
Sesame	seeds	and	tahini	(made	from	ground	sesame	seeds)
•
Cauliflower
•
Purslane	(as	well	as	other	weeds	and	greens)
•
Brussels	sprouts
•
Algae-based	omega-3	fatty	acid	supplement
•
Dark,	leafy	greens	such	as	spinach
And	cut	out	or	at	least	consume	less	of	these	top	omega-6	sources:
•
Sunflower,	canola,	soy,	cottonseed,	and	generic	vegetable	oils
•
Margarine
•
Junk	foods	such	as	chips,	crackers,	and	popcorn	that	contain	the	above	oils
(Blends	of	these	oils	are	often	labeled	“vegetable	oils”	in	the	ingredient	list.) •
Fried	foods,	such	as	fried	chicken,	french	fries,	tempura,	and	so	on. Radical	Beauty	Ratio	#2:	The	
Acid/Alkaline	Ratio
If	you	were	a	chemist	and	looked	at	the	body	as	a	sea	of	chemicals,	one	of	the
first	tests	you’d	perform	would	be	to	see	how	acid	or	alkaline	someone’s	body
is. This	test	looks	for	the	pH	value,	a	simple	scale	that	goes	from	very	acid	to
very	
alkaline:
0	to	7	pH	=	acid
7	pH	=	neutral
7	to	14	pH	=	alkaline
This	is	the	same	measurement	that	can	be	done	with	litmus	paper,	which
turns	pink	when	dipped	into	an	acidic	solution	and	blue	when	dipped	into	an
alkaline	solution;	purple	is	neutral. Your	body	has	zones	that	need	to	be	acid	or
alkaline—there’s	no	single	pH	for	everywhere. Blood	must	be	maintained
slightly	alkaline,	while	the	stomach	needs	to	be	highly	acidic	to	digest	food. Inother	areas,	like	your	mouth,	too	much	acidity	leads	to	being	vulnerable	to
cavities	(candy	and	other	sweets	convert	into	acids	due	to	the	digestive	activity
of	saliva). Your	body	is	incredibly	precise	about	maintaining	the	right	pH	levels,	and
when	they	are	off,	it	compensates	by	drawing	upon	specific	micronutrients,
particularly	minerals. Calcium,	magnesium,	and	potassium	are	chief	among	the
minerals	that	are	alkaline,	and	the	good	news	is	that	restoring	these	trace
minerals,	particularly	through	a	diet	rich	in	fresh	fruits	and	vegetables,	can	be	a
very	quick,	effective	treatment	for	restoring	bodily	balance,	as	well	as	a
preventive	for	many	health	and	beauty	conditions. Every	food	you	eat	has	either	an	acidic	or	alkalizing	effect	on	the	body,	and
even	though	these	two	authors	don’t	adopt	a	so-called	alkaline-ash	diet,	the
ratio	between	acidic	and	alkalizing	foods	is	another	essential	one	for	achieving
true	beauty. Alkalizing	foods	can	help	neutralize	harmful	acids,
12
	and	your
body’s	pH	has	a	big	impact	on	your	beauty	and	the	rate	at	which	you	age. A	fascinating	study	from	the	
Journal	of	Environmental	and	Public	Health
,
outlined	in	an	article	entitled	“The	Alkaline	Diet:	Is	There	Evidence	That	an
Alkaline	pH	Diet	Benefits	Health?”	found	that	an	alkaline	diet,	made	up	of	an
abundance	of	fruits	and	vegetables,	has	many	health	and	beauty	benefits,
including	helping	to	prevent	muscle	wasting	(keeping	your	body	beautifully
toned),	increasing	growth	hormone	(which	can	help	your	skin	stay	smooth	and
youthful),	improving	lower	back	pain,	and	increasing	available	magnesium	that
is	needed	to	activate	vitamin	D,
13
	which	aids	in	keeping	your	bones	and	teeth
beautifully	
strong. A	chronically	
acid-forming	diet	can	lead	to	a	loss	of	calcium
through	the	urine,	weaker	bones,	and	the	loss	of	other	alkaline	minerals,	such
as	potassium	and	magnesium. The	loss	and	imbalance	of	key	minerals	can	lead
to	dry	skin	that	cracks,	is	itchy,	and	ages	prematurely. 14
Acid	diminishes	the	supply	of	oxygen	available	to	all	your	body’s	tissues	and
cells. The	lack	of	oxygen	interferes	with	mitochondrial	function,	and	the	cell’s
ability	to	repair	and	replenish	itself	becomes	impaired. The	result	is	increased
general	aging	of	all	your	cells	and	increased	fatigue,	which	can	lead	you	to	reach
for	external	energy	aids	such	as	coffee	and	energy	drinks,	which	are	often	acidic
and	make	this	imbalance	even	worse. Increased	acidity	also	can	make	you	age	more	in	other	ways. An	acidic
environment	can	throw	off	your	bacterial	balance,	imbalancing	the
proliferation	of	“bad”	bacteria	over	the	“good,”	and	leading	to	more	harmful
microorganisms	that	can	contribute	to	inflammation. Because	acids	are
corrosive,	additional	tissue	damage	and	inflammation	can	ensue. Free	radicals
can	abound	in	your	body,	unleashing	their	beauty-squashing	potential	on	yourprecious	cells. How	pH	Affects	Your	Beauty
Much	of	your	beauty	potential	is	determined	at	this	cellular	level. When	your
body	is	more	alkaline,	there	is	an	increased	flow	of	oxygen	and	nutrients	into
your	cell	walls,	and	cellular	waste	is	disposed	of	more	easily. 15
	If	you	are
chronically	acidic,	however,	less	oxygen	and	fewer	nutrients	are	delivered	to
your	cells. This	can	lead	to	a	buildup	of	waste	inside	your	cells,	which
contributes	to	a	vast	array	of	health	and	beauty	issues,	such	as	diminished
energy,	sallow	skin,	and	wrinkles. Your	body	can	fully	absorb	and	utilize	key
beauty	nutrients	only	within	certain	pH	levels,	so	less	nutrient	absorption	is	the
precursor	to	dull	or	dry	skin	and	lifeless	hair. Our	ancestors	naturally	ate	an	abundance	of	fruits,	vegetables,	nuts,	and
seeds. Their	diets	were	also	high	in	organic	mineral	compounds,	especially
magnesium,	calcium,	and	potassium. These	are	all	alkalizing	foods. But	because
of	the	widespread	availability	of	many	less	healthy	foods	today,	both	the	types
and	portion	sizes	of	what	we	consume	have	become	dangerously	imbalanced. Just	by	shifting	your	overall	diet	to	consist	of	80	percent	alkalizing	foods,
you	
might	be	able	to	correct	energy	and	beauty	issues	that	have	plagued	you	for
years. This	shift	in	your	overall	way	of	eating	can	provide	these	benefits:
•
Circulate	more	healing	oxygen	in	your	body
•
Increase	nutrient	absorption
•
Shift	from	sallow	to	radiant	skin
•
Transition	from	limp	to	thick	hair
•
Create	boundless	energy
Some	foods,	such	as	quinoa	and	almonds,	are	slightly	alkalizing	or	acid
forming	(depending	on	various	factors	such	as	whether	or	not	they’ve	been
soaked),	but	they	are	not	highly	acid	forming	like	other	foods,	so	even	in	their
most	acidic	form	it’s	okay	to	include	them	in	the	80	percent. It’s	important	that
the	bulk	of	your	diet	be	made	of	the	most	alkalizing	foods,	namely	fruits	and
veggies. The	other	20	percent	of	your	diet	can	be	made	up	of	acid-forming
foods. Unfortunately,	the	typical	Western	diet	is	largely	
acidogenic
,	meaning	it
has	an	overall	acidifying	effect	on	the	body	that	promotes	chronic	acidosis	and
results	in	the	loss	of	minerals	in	the	body,	which	are	used	to	buffer	against
metabolic	acids.Remember	that	your	body	has	complex	mechanisms	for	maintaining	the
correct	acid/alkaline	balance. We	are	talking	about	potential	imbalances	that
diet	may	be	able	to	correct—you	alone	are	the	judge	of	the	benefits	you	see	when
moving	toward	a	more	alkaline	diet. If	you	stick	to	about	20	percent	(or	less)
acid-forming	foods,	the	acids	will	be	balanced	by	the	alkaline	foods	in	your	diet. So	the	great	news	is	that	you	don’t	have	to	feel	pressured	to	eat	“perfectly”;	you
can	still	allow	for	some	of	these	foods	in	your	diet. The	problems	occur	when
the	ratio	creeps	out	of	balance,	and	more	than	20	percent	of	your	food	is	highly
acid	forming. This	is	unfortunately	the	case	for	most	Westerners	or	anyone
consuming	a	modern	Western	diet. Just	look	around. Chronic	fatigue,	a	“tired”
face,	poor	skin	quality,	and	cloudy	eyes	all	indicate	that	a	person’s	body	is
overly	acidic. Once	you	know	which	foods	are	alkaline	and	which	are	acidic,	it’s	easier	than
you	may	think	to	implement	this	ratio	(see	some	sample	meal	plans	in	
Pillar	5
). Remember,	this	doesn’t	mean	that	you	can	never	eat	any	acidic	foods	again	or
that	you	have	to	become	a	vegan	if	you	don’t	want	to	at	this	time. However,
animal	protein	is	by	nature	highly	acidic,	so	if	and	when	you	choose	to	eat	
it,
make	sure	it’s	a	smaller	portion	size	compared	with	the	alkaline	fruits	and
veggies	on	your	plate. Strive	to	apply	this	important	Radical	Beauty	ratio	in	a	broad	sense	to	each
plate	of	food	you	eat,	and	to	your	overall	daily	and	weekly	food	consumption. Also	try	to	avoid	eating	any	meals	or	snacks	that	are	composed	of	100	percent
acid-forming	foods;	seek	balance	every	time	you	eat. It’s	not	quite	as	effective
for	balancing	your	pH	if	some	of	your	meals	are	very	alkaline	and	others	are
completely	acidic. For	instance,	a	few	eggs	on	their	own	are	a	very	acid-forming
meal	that	has	a	very	different	impact	on	your	entire	system	than	one	egg	on	top
of	a	big	green	salad. If	there	are	at	least	some	alkaline-forming	foods	present
each	time	you	eat,	your	body	will	be	able	to	more	efficiently	buffer	the	acids
that	are	produced	as	your	meals	are	digested	and	metabolized. This	can	prevent
further	acidity	and	help	your	body	expel	any	acidic	toxins	that	have	already
accumulated. Eighty	percent	of	the	foods	you	consume	should	be	of	varying	levels	of
alkalinity,	emphasizing	foods	from	this	list:
•
Green	vegetables
•
Root	vegetables	(winter	squash,	yams,	turnips,	sweet	potatoes,	etc.) •
All	other	veggies
•
Fruit•
Gluten-free	grains	(quinoa,	brown	rice,	and	steel-cut	oats	from	a	gluten-free
facility	are	great	options),	soaked	overnight	(These	options	are	slightly	more
acidic	than	others	on	this	list,	but	compared	with	the	very	acidic	foods	listed
below,	they	are	great	grounding,	filling	options.) •
Herbs	(parsley,	cilantro,	basil,	etc.) •
Sprouts
•
Raw	apple-cider	vinegar
•
Seeds	(especially	chia)
•
Nuts,	especially	almonds	and	walnuts	(ideally	soaked	overnight)
•
Ginger,	turmeric,	and	other	roots	that	can	act	as	spices	in	food
•
Legumes,	such	as	lentils	(in	moderation	and	ideally	soaked	overnight)
•
Spices	(paprika,	cumin,	etc.) Twenty	percent	(or	less)	of	the	
foods	you	consume	should	come	from	these
highly	acid-forming	sources:
•
Red	meat
•
Poultry
•
Fish
•
Dairy	(in	all	forms,	including	yogurt)
•
Eggs
•
Coffee
•
Alcohol	(minimize	as	much	as	possible)
•
Processed	foods	(minimize	as	much	as	possible);	this	includes	anything
packaged,	from	protein	bars	to	chips. You	can	occasionally	enjoy	such	foods,
but	remember	that	they	do	fall	in	the	20	percent	group. Of	course,	
junk
foods	like	candy	bars	and	Twinkies	should	be	avoided	altogether	(see	our	no
-
no	list	below). An	easy	way	to	work	toward	this	balance	is	to	ensure	that	most	of	your	grocery
cart	is	filled	with	whole	foods,	mostly	from	the	outer	edges	of	the	grocery	store,
or	the	bulk	bins,	or	whole	plant	foods	from	the	farmer’s	market. Whole	foods
are	largely	more	alkaline	by	definition	than	ones	that	have	been	processed	and
made	into	commercialized	products.Radical	Beauty	No-Nos
The	following	items	are	too	acid	forming	and	damaging	to	your	beauty	to	ever
consume. If	you	currently	eat	any	of	these	items,	try	to	wean	yourself	off	them,
go	cold	turkey,	or	do	whatever	you	have	to	do	to	get	these	items	completely	out
of	your	diet	for	the	sake	of	your	beauty	and	health! ARTIFICIAL	SWEETENERS
Man-made,	synthetic,	toxic,	and	acid	forming,	these	can	lead	to	neurotoxic
effects	in	your	brain	and	cause	headaches,	dizziness,	and	more	problems. The
term	
excitotoxicity
	means	that	such	products	have	the	ability	to	literally	excite
cells	to	death
16
	and	even	encourage	the	production	of	free	radicals	that	create
tissue	and	organ	damage—including	skin	that	ages	faster. All	artificial	
sweeteners	should	be	avoided,	as	well	as	any	products	that
contain	them. This	includes	aspartame	(found	in	
NutraSweet	and	
Equal),
sucralose	(found	in	
Splenda),	and	saccharin	(in	Sweet’N	Low). If	you	want	a	low
glycemic	sweetener	with	no	calories,	try	stevia	or	erythritol. Though	they
undergo	processing,	for	sure,	they	are	at	least	derived	from	plants	and	are	not
associated	with	the	toxic	side	effects	associated	with	the	aforementioned
artificial	sweeteners. SODAS	AND	SOFT	DRINKS
Sodas	of	any	kind	should	be	avoided,	including	diet	varieties	that	include	toxic
artificial	sweeteners. REFINED	SUGAR	AND	WHITE	
FLOUR
These	probably	should	be	eliminated	from	your	diet,	at	first	on	an	experimental
basis	if	you	have	symptoms	that	could	be	traced	to	acid/alkaline	imbalance. Americans	consume	vast	quantities	of	refined	sugar	and	grains,	so	making	a
reasonable	restriction	is	sensible	for	everyone. Kimberly	feels	strongly	that	a
broad	range	of	common	conditions—inflammation,	weight	gain,	and	low
energy—is	the	curse	of	these	beauty-busting	white	powders. JUNK	
FOODS	AND	PROCESSED	SNACKS
Reduce	these	as	much	as	possible,	relegating	them	to	isolated	treats	from	time
to	time. Hey,	nobody’s	perfect,	but	junky	items	shouldn’t	be	staples	in	your
cupboard.CANNED	PRODUCTS
Canned	goods	often	contain	artificial	preservatives	and	high	levels	of	salt	and
sodium. In	addition,	the	canning	process	destroys	valuable	nutrients	found	in
fresh	produce. It’s	best	to	go	fresh. Some	health	advocates	are	wary	of	chemicals
in	the	metal	lining	of	cans	that	can	leach	into	food. Get	precooked	beans	in
cartons	instead	of	cans,	or	cook	larger	portions	of	fresh	and	freeze	extras. Canned	vegetables	should	be	strictly	avoided! If	you	are	in	a	real	pinch	and
can’t	source	fresh	vegetables,	frozen	vegetables	would	be	the	next	best	option. COMMERCIAL	
SPORTS	DRINKS
These	contain	beauty-depleting	ingredients	such	as	artificial	food	coloring,	high
fructose	corn	syrup,	brominated	vegetable	oil,	and	artificial	sweeteners. See,	the	list	isn’t	so	long,	is	it? Most	foods,	even	those	that	are	less	than	ideal,
can	be	absorbed	into	the	20	percent	part	of	the	overall	ratio. Even	
alcohol,	if
you	enjoy	drinks	from	time	to	time,	can	be	part	of	that	20	percent	(of	course,	a
small
	part!). It’s	not	the	best	thing	to	put	into	your	body,	clearly,	but	Radical
Beauty	embodies	a	realistic	plan	that	can	be	incorporated	into	your	lifestyle. Radical	Beauty	Ratio	#3:	
Macronutrient	Balance
There	are	three	macronutrients,	the	main	elements	that	make	up	any	given
food:	fat,	
carbohydrates,	and	
protein. Historically,	we’ve	seen	dietary
philosophies	cast	one	of	these	macronutrients	as	the	evil	root	of	weight	gain,
only	to	have	it	rage	and	then	fade	away. But	it	doesn’t	really	make	sense	that
one	of	the	main	components	in	food	is	inherently	flawed	and	worthy	of
complete	rejection. Eliminating	any	of	these	macronutrients	from	your	diet	and
overemphasizing	the	other	two	creates	an	inevitable	imbalance	in	your	body,
and	natural	balance	is	our	primary	goal	here. Balance	is	a	key	facet	in	nature	creating	optimal
beauty. Imbalance	in	any	form	is	a	surefire	way	to
diminish	beauty. If	you	track	diet	fads	back	to	the	1980s,	you	will	find	a	period	when	
fat	was
aggressively	pinned	as	the	singular	cause	of	weight	gain. The	widespread
mentality	at	the	time	emphasized	shunning	all	forms	of	fat	as	a	way	to	loseweight	and	support	health. Unfortunately,	this	campaign	led	to	the
overconsumption	of	carbohydrates,	including	refined	carbohydrates	like	sliced
bread,	packaged	crackers	and	snacks,	and	nasty,	fat-free	super-processed	cheese
varieties. A	label	of	“fat-free”	or	“low-fat”	was	pretty	much	the	gold	standard	for
weight	loss	back	then. Unfortunately,	people’s	weights	continued	to	rise,	the
aging	phenomenon	of	
inflammation	grew	overall,	and	sicknesses	like	
heart
disease	and	diabetes	continued	to	soar	rather	than	diminish. A	few	decades	later,	we	now	look	back	in	hindsight	and	see	how	demonizing
the	entire	macronutrient	of	fat	has	led	to	disastrous	health	and	beauty
consequences. It’s	clear	that	a	greater	understanding	of	good	fats	versus	bad	fats
is	necessary	to	determine	how	to	incorporate	the	appropriate	amount	of	the
right	fats	into	your	diet	to	create	beauty	balance. What	we	are	seeing	today	is	the	same	staunch	shunning	of	another
macronutrient,	except	now	the	“bad	one”	is	carbohydrates. Carbs	are	now	often
regarded	as	a	weight	loss	foe	as	many	people	choose	a	high	protein	/	low	carb
diet	without	fully	understanding	the	ramifications. But	avoiding	carbohydrates
in	all	its	forms	can	also	tip	you	out	of	balance	and	push	you	to	eat	too	much
protein	and	fat. This	makes	your	body	more	acidic,	which	can	accelerate	aging
and	deplete	your	beauty. The	answer	is	to	balance	all	three	macronutrients
within	your	diet	instead	of	eliminating	any	one	of	them,	and	to	adhere	to
proper	ratios	between	each	macronutrient	and	the	specific	forms	of	each	one. FAT
As	discussed	on	
this	page
,	eating	some	fat	is	essential	for	beauty	and	health,	but
you	don’t	need	too	much	of	it. Although	fat	should	not	be	demonized	as	it	was
in	the	1980s,	the	typical	American	diet	still	includes	far	too	much	fat—and	the
wrong	kinds. If	you	look	at	some	of	the	people	around	the	world	with	the	best
health	and	longest	lives,	you’ll	see	that	many	of	them	favor	plant	
foods	with
lower	fat	and	protein	consumption. This	is	true	of	most	traditional	diets	in
Asia	as	well	as	the	diets	of	the	
Hunzas	from	
Pakistan,	the	
Okinawans	from
Japan,
17
	and	the	
Vilcabamba	peoples	from	
Ecuador. The	source	of	fat	in	your	diet	is	extremely	important. You	should	get	most	of
your	beauty	fat	from	whole	plant	forms,	such	as	nutrient-dense	seeds,	nuts,	and
avocados. Coconut	oil	is	great	to	cook	with	in	small	amounts,	and	natural	oils
like	olive	oil	can	be	used	in	small	quantities	on	already	prepared	foods	or	raw
foods	like	salads	(if	you	do	want	to	cook	with	a	little	olive	oil,	stick	to	lower
temperatures). Avoid	congestive	fats,	such	as	trans	fats	in	margarine	and	other
prepared	products,	vegetable	oils	(especially	in	a	cooked	form	as	already	noted),
and	excessive	animal	fats. Even	lean	cuts	of	animal	protein	can	have	upward	of50	percent	of	their	calories	coming	from	fat. Consider	that	the	US	Department
of	
Agriculture	defines	lean	ground	beef,	for	instance,	as	containing	no	more
than	10	percent	fat,	but	this	refers	to	product	weight,	
not
	the	percentage	of
calories	from	fat. To	get	out	of	a	strict	numbers-based	mentality,	think	visually:	a	whole
avocado,	a	tablespoon	or	two	of	chia	or	flaxseeds,	and	a	bit	of	coconut	oil	used
when	cooking	your	dinner	are	great	ways	you	can	get	your	daily	fat	in. As	a
guideline,	15	to	30	percent	of	your	diet	should	come	from	healthy	fats. This
might	sound	broad,	but	this	is	where	some	individual	customization	based	on
your	constitution	comes	into	play. In	
Ayurveda,	different	body	types	are	categorized	into	what	your	main	
dosha
type	is:	
Kapha,	Vata
,	or	
Pitta
. If	you	are	
Vata
,	for	instance,	and	tend	to	be	more
thin	and	willowy,	you	might	do	better	with	a	higher	ratio	of	fats	in	your	diet. If
you	have	a	stocky	
Kapha
-based	frame	and	tend	to	put	on	weight	more	easily,
you	might	feel	more	balanced	and	be	better	able	to	manage	your	weight	at	the
lower	end	of	this	ratio. Pitta
	types,	which	have	a	medium,	well-built,	and	strong
frame,	are	advised	to	avoid	oily	and	fried	foods,	as	oil	is	believed	to	contribute
to	the	naturally	fiery	nature	of	
Pitta
s,	and	to	consume	moderate	levels	of	fat
overall. Whether	you	subscribe	to	the	
dosha
	theory	or	not,	you	can	still	intuit	your
body	type	and	what	works	best	for	you. Listen	to	your	body,	notice	how	you
feel,	experiment	with	different	levels	of	healthy	fat	(primarily	from	all	whole-
food,	plant-based	sources),	and	determine	the	best	specific	ratio	for	you. CARBOHYDRATES
Carbohydrates	provide	energy	for	your	muscles,	brain,	and	central	nervous
system. In	fact,	the	human	brain	depends	exclusively	on	carbohydrates	for	its
energy. If	you	feel	you	are	in	a	brain	fog	or	easily	become	irritated	or	testy	(let’s
be	honest! ),	it	might	be	because	you	aren’t	eating	enough	of	the	right	form	of
carbohydrates. Read	on. HIGH	
FRUCTOSE	VS.	
CRYSTALLINE	FRUCTOSE
Thankfully,	the	media	has	caught	on	to	the	fact	that	
high	fructose	corn	syrup,	the
main	ingredient	in	most	soft	drinks	around	the	world,	is	a	big	health	and	beauty	no-
no	(not	that	its	consumption	has	been	curtailed	much	by	the	bad	press). This	is	a
highly	processed	liquid	that	puts	a	big	burden	on	your	liver
18
	and	metabolizes	to	
fat
very	quickly. The	fact	that	it	is	liquid	and	absorbed	virtually	instantly	into	your	body
only	magnifies	its	harmful	qualities. Sure,	a	small	amount	of	fructose	occurs
naturally	in	fruits	and	vegetables,	but	these	whole	foods	are	vital	sources	of
beauty	fiber	and	nutrients,	and	they	don’t	provide	enough	fructose	to	causeconcern,	as	noted	by	
Diabetes	Care
. 19
But	what	about	crystalline	fructose? It	has	a	sort	of	mysterious	name	that	hasn’t
been	demonized	in	the	public—at	least	not	yet. But	if	you	start	to	poke	around,	you
will	see	it	listed	as	an	ingredient	in	popular	“health	drinks,”	such	as	various	flavored
waters	and	certain	sports	drinks. What’s	scary	is	that	crystalline	fructose	contains
an	even	higher	percentage	of	fructose	than	high	fructose	corn	syrup. That’s	right,
higher. High	fructose	corn	syrup	(HFCS)	is	made	from	cornstarch	(read:	cheap	to
manufacture),	which	consists	entirely	of	glucose. After	the	starch	is	extracted,	it
goes	through	processing	with	enzymes	that	convert	some	of	the	glucose	into
fructose. Depending	on	the	exact	processing	mechanisms,	HFCS	can	contain	42,
55,	or	up	to	90	percent	fructose. Additional	processing	crystallizes	the	syrup,	and
upon	drying	you	have—voilà!—crystalline	fructose	at	a	shocking	99	to	100	percent
pure	fructose. Of	course	this	is	great	for	food	manufacturers,	as	a	nearly	pure-fructose
sweetener	is	up	to	20	percent	sweeter	than	sucrose,
20
	meaning	they	can	save
money	on	sweeteners. If	you	happen	to	pick	up	a	packaged	food	or	beverage	that
includes	crystalline	fructose	on	its	ingredient	list,	put	it	right	back	down. Research	has	found	that	eating	carbohydrates	increases	serotonin	release. 21
As	you	probably	know,	serotonin	elevates	your	mood,	helps	you	feel	balanced,
and	regulates	your	appetite,	especially	in	terms	of	helping	you	feel	satiated. Normal	serotonin	levels	are	also	important	for	regular,	healthy	sleep	patterns. 22
This	may	explain	why	someone	who	drastically	cuts	carbs	from	their	diet	gets
really	grumpy	or	moody. Emotional	imbalance	can	often	be	a	serious	hint	of	a
dietary	imbalance. Let’s	go	back	to	ancient	teachings	for	a	moment:	
Traditional	Chinese
Medicine	and	
Ayurveda	both	recommend	carbohydrate	consumption	for
nourishment	by	way	of	grains,	root	vegetables,	and	seasonal	fruit,	which	are	all
prized	in	both	systems	for	their	healing,	balancing,	and	health-elevating
properties. According	to	Ayurveda,	a	high	protein	diet	without	grains	will
create	a	“doshic”	imbalance	and	increase	
Pitta
. A	
Pitta
	imbalance	can	manifest
in	“excess	fire,”	which	can	exhibit	personality-wise	as	irritability,	grumpiness,
impatience,	and	anger—qualities	not	conducive	to	beauty	and	peace. If	you	try
to	eat	super-low-carb,	you	may	find	your	sweet	cravings	getting	out	of	control	as
your	body	naturally	seeks	the	carbohydrates	we	were	designed	to	consume. When	people	try	to	restrict	carbohydrates	to	lose	weight,	they	break	down	
fat
incompletely,	producing	a	by-product	called	ketones. The	buildup	of	ketones
can	cause	an	imbalance	that	leads	to	excessive	acid	production,
23
	which	can	lead
to	acidosis	in	your	body. Diets	that	are	excessively	low	in	carbohydrates	can
help	you	lose	weight,	at	least	temporarily,	but	can	also	lead	to	fatigue,
dehydration,	
constipation,	and	bad	breath.There	are	basically	three	types	of	carbohydrates,	and	they	are	certainly	not
equal	when	it	comes	to	their	impact	on	your	beauty. 1. Simple	and	Refined	Carbohydrates
These	carbohydrates	are	broken	down	very	quickly	in	your	system	and	can
create	a	surge	in	blood	sugar	levels	and	insulin	release. A	major	intake	of
refined	carbohydrates,	which	is	epidemic	in	modern	America,	can	lead	to
chronic	inflammation,
24
	and	such	inflammation	produces	enzymes	that	break
down	collagen	and	elastin,	which	can	create	or	exacerbate	wrinkles,	contribute
to	sagging	skin,	and	severely	age	your	skin. 25
	Excessive	sugar	can	also	lead	to	the
overgrowth	of	“bad”	bacteria	in	
your	mouth	and	intestinal	tract,	providing	a
potential	breeding	ground	for	a	candida	imbalance,	for	example,	that
contributes	to	
acne,	
bloating,	and	
constipation. The	sugar	you	add	to	your	coffee	or	bake	into	brownies	with	your	kids	isn’t
the	only	simple	carbohydrate	you	may	be	overeating. That	breakfast	bagel	you
grabbed	during	a	conference	room	meeting,	the	English	muffin	you	toasted	up
for	breakfast,	and	those	saltine	crackers	lurking	in	your	cupboard	are	all
plentiful	sources	of	simple	carbs,	too. Maybe	you’ve	heard	this	before,	but	white
flour	converts	pretty	much	directly	into	blood	sugar,	so	try	to	think	of	the	two
as	one	and	the	same. Imagine	a	sugar	cube	dissolving	into	a	cup	of	coffee. It
almost	immediately	melts	and	becomes	invisible. It’s	the	same	way	with	white
flour. It	looks	like	a	different	form,	but	upon	consumption	it	melts	right	down
into	blood	sugar. These	are	the	type	of	carbs	you	want	to	avoid,	or	at	the	very	least	minimize	in
your	diet:
•
White	sugar
•
Refined	white	flour	and	related	products,	including	cereals,	cakes,	bagels,
cookies,	crackers,	and	so	on	(There	are	countless	products	that	could	fit	into
this	one	category,	if	you	tally	up	all	the	products	in	the	middle	of	the
average	grocery	store. Just	avoid	those	snack-	and	processed-food	aisles	and
you	can	largely	avoid	most	of	these.) •
Jam	and	jellies
•
Sodas	and	soft	drinks
•
Straight	fruit	juice	(especially	if	pasteurized,	which	damages	some	nutrients)
2. Complex	Carbohydrates	(aka	Starches)
These	carbohydrates	are	more	structurally	complex	and	take	longer	to	getbroken	down	and	digested	by	your	body. As	they	enter	the	bloodstream	more
slowly	and	do	not	trigger	a	dramatic	spike	in	insulin	levels,	they	have	a
stabilizing	effect	on	your	body	and	provide	sustained	energy. Many	of	the
benefits	found	in	vegetarianism	and	whole	food	diets	come	from	eating
complex	carbohydrates,	because	nature	has	“packaged”	them	in	balance	with
fiber,	vitamins,	and	minerals	in	a	way	that’s	the	most	healthful	for	digestion
and	assimilation. Below	are	some	good	sources	of	complex	carbs	to	incorporate	into	your	diet. Do	not	be	scared	to	eat	from	this	group	of	
foods! They	will	help	you	feel	good
and	digest	your	food	well,	and	they	are	energizing	and	filling. They	also	contain
a	lot	of	minerals	and	other	beauty	nutrients.
Radical_Beauty_from_the_inside_out_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        It	makes	sense	that	optimal	digestion	helps	nourish	and	create	beautiful,
healthy	skin. More	efficient	digestion	can	also	allow	you	to	clean	out	toxins	more
productively	and	make	it	easier	to	restore	and	maintain	your	natural	weight. It
is	well	documented	that	those	who	struggle	with	
obesity	have	significantly
impaired	gut	function	compared	with	the	general	population. 23
	Obese
individuals	are	shown	to	have	problems	with	effective	digestion	and	absorption
of	food,	gastrointestinal	illness,	unstable	or	pathological	intestinal	microbiota,
poor	immune	status,	and	overall	lower	well-being. This	all	strongly	suggests	a
lack	of	gut	health. 24
	Diets	high	in	vegetables	or	fiber	lead	to	healthier
functioning	colons	with	a	reduced	risk	of	disease. 25
If	you	are	constipated,	it	is	essential	that	you	do	something	about	it
immediately	for	your	beauty	and	health’s	sake. Another	symptom	of	sluggish
digestion	is	everyone’s	least	favorite	feeling:	
bloating. There’s	nothing	beautiful
about	trying	to	peel	out	of	your	seat	at	dinner	feeling	like	your	belly	is	going	to
split	your	dress	down	the	middle,	or	trying	to	focus	on	your	staff	meeting	or	be
present	to	go	over	your	kids’	homework	when	your	widening	midsection	pushes
past	your	pants	seam,	internally	screaming	at	you	to	pay	attention	to	it	and	it
alone. YOU	MAY	BE	CHRONICALLY	DEHYDRATED	(EVEN	IF	YOU	DON’T	THINK	YOU
ARE)
Many	of	us	don’t	realize	when	we	are	chronically	dehydrated. This	is	a	big	problem
because	many	chronic	beauty	issues,	such	as	weakened	hair	and	dry	skin,	are
caused	or	exacerbated	by	chronic	
dehydration. Dehydration	can	cause	your
kidneys	and	the	rest	of	your	body	to	hold	water. This	can	lead	to	metabolic	waste
not	being	properly	flushed	out	of	your	body,	which	causes	congestion	and
contributes	to	accelerated	aging. You	may	need	to	consume	more	water	than	you	think	to	ensure	that	your	system
is	properly	hydrated. This	is	especially	true	if	you	live	in	a	dry	climate,	sweat	a	lot	in
your	workouts,	consume	
alcohol,	drink	excessive	amounts	of	caffeine,	or	are
following	a	high	protein	diet. (The	body	has	to	use	up	more	water	to	flush	out	the
nitrogen	in	protein. ) So	how	much	water	do	you	really	need. It	depends	on	your	size,	physical	activity,
health	status,	and	where	you	live. If	you	are	looking	for	a	goal	number	to	try	to	plan
around,	a	very	general	recommendation	is	to	take	your	weight	in	pounds	and
divide	that	in	two,	and	that’s	around	how	many	ounces	of	water	you	need	per	day. For	instance,	if	you	weigh	140	pounds,	then	you	need	around	70	ounces	of	water
per	day. Monitor	your	urine	and	make	sure	it	stays	clear	or	pale	yellow,	and	always
avoid	getting	to	the	point	of	extreme	thirst	before	having	more	water. Be	sure	to	also	keep	some	room	temperature	water	on	your	desk,	in	your	purse,
or	in	your	car. If	you	drink	smoothies	or	green	juice,	you	are	getting	some	hydration
through	those	sources. Juicy	fruits	and	veggies	like	cucumbers	and	celery	are	also
good	sources	of	hydration. If	you	drink	alcohol,	which	is	dehydrating,	increase	your
water	intake	the	next	day	and	make	sure	to	drink	plenty	of	water	while	actually
imbibing	(as	well	as	before	and	afterward. ). Bloating	is	more	than	unpleasant;	it’s	a	sign	that	your	
digestion	has	been
compromised	in	some	way. Luckily,	there	are	many	Radical	Beauty
recommendations	to	help	you	reduce	bloat	once	and	for	all. The	tips	below	will
help	increase	your	digestive	power;	alleviate	
constipation	and	irregular,
uncomfortable,	or	incomplete	elimination;	banish	bloat	once	and	for	all;	and
amplify	your	energy. All	of	this	can	contribute	to	the	unfolding	of	your	own
natural	beauty’s	expression. Radical	Action	Steps	to	Improve	Your	
Digestion
and	Banish	Bloat
Now	that	you	know	how	important	good	digestion	is	to	your	beauty,	here	are
the	most	effective	steps	you	can	take	to	improve	it. PROBIOTICS
A	high-quality	probiotic	supplement	will	help	balance	the	bacteria	in	your	gut
and	promote	better	digestion. When	choosing	a	supplement,	remember	that	it’s
not	all	about	numbers;	don’t	look	just	for	the	highest	culture	counts	on	the
label. Instead,	look	for	a	product	with	the	widest	array	of	soil-based	organisms
(SBOs),	which	are	the	types	of	bacteria	that	can	fully	survive	your	stomach	acid
and	take	up	long-term	residence	in	your	gut. This	paves	the	way	for	continuing
gut	health	and	beauty. A	formula	containing	both	prebiotics	and	probiotics	is
also	great,	as	the	prebiotics	serve	as	the	“food”	to	help	nourish	the	probiotics	in
your	gut. FIBER
To	increase	your	fiber,	eat	more	veggies	in	general	and	include	them	at	all
meals,	as	
only
	plant	foods	contain	fiber	(while	meat	and	dairy	do	not). It’s	also
important	to	diversify. The	bacteria	that	digest	your	food,	known	as	intestinal
flora,	consume	the	fiber	that	we	cannot	digest. There	are	between	500	and	2,000
species	of	these	microorganisms	in	the	digestive	tract,	and	they	feed	on	all
manner	of	fiber. Variety	is	therefore	essential,	covering	the	entire	plant
kingdom	in	your	diet,	which	
means	fiber	from	whole	grains,	fruits,	and
vegetables. To	maximize	the	effect	of	any	fiber,	use	the	whole	food;	choose
whole	fruits	over	straight	fruit	juice,	for	instance. Buy	brown	rice	in	place	of
white,	and	choose	steel-cut	oatmeal	over	sugary,	processed	cereals. This	natural
diversity	is	much	healthier	for	you	than	commercial	fiber	supplements. Careshould	be	taken	with	the	rough	bran	in	bran-rich	cereals,	however,	since	it	can
scrape	against	the	intestinal	wall	and	even	injure	it. See	
this	page
	for	tips	to
increase	your	fiber	intake	while	avoiding	excessive	gassiness. HOT	WATER
Drinking	hot	water	in	the	morning	(with	some	lemon	squeezed	in)	can
encourage	your	bowels	to	let	go	and	allow	for	more	efficient	elimination. This
morning	practice	contributes	to	good	
hydration,	which,	as	noted	earlier,	is
really	important. It’s	also	a	good	idea	to	get	up	earlier. Your	gut	does	not
respond	well	to	being	rushed,	so	allow	for	ample	bathroom	time	after	drinking
your	hot	water	to	let	your	body	relax	and	do	its	thing. AVOID	HARD-TO-DIGEST	FOODS
Processed	foods,	fried	foods,	and	dairy	are	particularly	hard	on	your	digestive
system. The	more	detoxified	your	body	is,	the	more
beautiful	you	become. TIME	YOUR	MEALS	WISELY
Try	waiting	at	least	3	hours	between	meals	instead	of	constantly	grazing	during
the	day. This	allows	the	foods	in	your	system	to	digest	more	fully. Bloat	(see
this	page
)	may	be	compounded	if	your	digestive	system	is	constantly	full	of
food,	and	you	pile	more	and	more	food	that	doesn’t	have	enough	time	to	digest
on	top. Also	try	simplifying	your	meals	by	using	fewer	components. USE	
SPICES	STRATEGICALLY
Boost	sluggish	digestion,	or	
agni
	in	Ayerveda,	with	spices	like	turmeric,	cumin,
black	pepper,	and	ginger. You	can	sprinkle	these	spices	into	stir-fries,	soups,	and
salad	dressings,	or	try	adding	them	to	hot	water	and	make	your	own	spice	tea. TRY	A	
MAGNESIUM-OXYGEN	SUPPLEMENT	(LIKE	DETOXY	+)
This	nonlaxative,	non-habit-forming	aid	helps	clear	out	accumulated	waste	in
your	system. Constipation	and	waste	buildup	may	also	contribute	to	
bloating. TAKE	
DIGESTIVE	ENZYMES	BEFORE	MEALS
These	are	capsules	you	can	take	to	help	your	food	break	down	more	efficientlyand	support	better	digestion	and	assimilation. There	are	various	kinds	of
enzymes	included	in	various	formulations,	but	in	a	nutshell,	proteases	break
down	proteins,	lipases	break	down	
fats,	and	amylases	break	down
carbohydrates. AVOID	
FIZZY	BEVERAGES
The	carbon	dioxide	that	makes	
soda	and	even	plain	seltzer	bubbly	can	cause	or
exacerbate	bloating. STEAM	YOUR	VEGGIES
If	your	system	is	rebuilding,	try	
steaming	your	veggies	instead	of	eating	them
raw. This	can	help	break	down	the	fiber	and	make	them	easier	to	digest. EAT	MORE	SLOWLY	AND	DON’T	OVEREAT
The	latter	probably	seems	quite	obvious,	but	if	you	scarf	down	your	lunch	while
hunched	over	your	computer	or	lap	up	a	huge	plate	of	food	in	record	time	as
soon	as	you	get	home	after	a	long	workday	(maybe	because	you	skipped	lunch),
you	may	find	that	eating	quickly	has	a	sneaky	way	of	contributing	to
overeating. Slow	down	your	consumption	and	you’ll	leave	the	space	in	your
stomach	needed	to	break	down	foods,	which	can	help	abate	bloating. LIMIT	THE	AMOUNT	OF	DENSE	
FAT	IN	EACH	MEAL
Fat	takes	longer	to	digest	than	protein	or	carbohydrates	and	can	make	you	feel
uncomfortably	heavy	if	you	consume	too	much	of	it	at	once. Avoid	bloating	by
limiting	fats	in	your	everyday	diet. (You	do	need	the	right	amount	and	type	of
fat,	but	you	don’t	need	to	overdo	it. See	
this	page
	for	more	info. ) A	little	bit	of
oil	goes	a	long	way	when	cooking. Try	getting	a	ceramic	(non-Teflon)	nonstick
pan	that	allows	for	easier	cooking	and	cleanup	while	letting	you	use	less	oil
overall. SOAK	BEANS,	LEGUMES,	AND	GRAINS	OVERNIGHT
These	foods	contain	sugars	called	oligosaccharides,	enzyme	inhibitors,	and
phytic	acid,	which	bind	to	essential	minerals	and	inhibit	their	absorption. Soaking	can	help	deactivate	these	substances,	which	in	turn	assists	in	preventing
bloating	while	improving	nutrient	absorption. CHOOSE	YOUR	VEGETABLES	WISELY
Brassica	or	
cruciferous	vegetables	like	broccoli,	cauliflower,	Brussels	sprouts,and	leafy	greens	are	fantastically	high	in	nutrients	but	can	be	particularly	gas
inducing	due	to	the	sugars	and	starches	they	contain. If	you	are	having	major
bloating	problems	or	especially	if	you	are	transitioning	your	diet,	try
temporarily	cutting	back	on	broccoli,	cauliflower,	and	Brussels	sprouts	and
having	leafy	green	salads	instead	of	kale	salads,	as	kale	(a	popular	new
“superfood”	rich	in	minerals,	vitamins,	and	amino	acids)	also	happens	to	be	in
this	vegetable	family. EAT	
PINEAPPLE
Pineapple	contains	the	enzyme	bromelain,	which	helps	break	down	proteins	in
your	body	and	aids	digestion. Try	using	pineapple	as	the	fruit	component	of
your	Glowing	Green	Smoothie	(
this	page
)	or	having	a	bowl	of	cut-up	pineapple
midmorning. HOW	TO	INCORPORATE	MORE	
FIBER	(WHILE	PREVENTING	GASSINESS. ) Internal	Nourishment	is	all	about	consuming	plenty	of	veggies	and	natural	foods,	so
by	eating	more	veggies,	plant-based	meals,	and	health	drinks	such	as	
Glowing
Green	Smoothie	(
this	page
),	you	are	going	to	naturally	increase	your	fiber	intake. This	is	a	great	thing,	which	is	a	bit	of	an	understatement. Fiber	is	important	for
cleansing	and	helps	move	toxins	out	of	your	body	so	that	your	true	beauty	can
shine	through. But
	if	you	abruptly	increase	your	fiber	intake	from	a	little	to	a	lot,
you	may	feel	more	gassy	and	bloated	as	your	body	adjusts. The	key	is	to	drink	more	water	to	prevent	gassiness. Fiber	happens	to	be	an
indigestible	carbohydrate. That’s	why	it’s	great	for	bulking	up	meals	without	adding
extra	calories	and	helping	you	feel	full	when	you	eat	lots	of	super-beautifying	plant
foods. But	fiber	also	absorbs	a	great	deal	of	water. If	there	is	not	enough	water	in
your	system,	too	much	fiber	can	cause	slower	movement	through	the	digestive
system,	which	in	turn	leads	to	
bloating	and	gassiness. Be	sure	to	drink	lots	of	room
temperature	water	in	between	(rather	than	during)	meals	so	it’s	there	to	be	used
by	your	digestive	system	when	you	need	it	to	process	all	that	fiber. Drinking	too
much	water	at	meals	can	dilute	digestive	enzymes	and	slow	down	digestion,	also
contributing	to	bloating. Steaming	veggies	rather	than	eating	them	raw	can	also	make	it	easier	to	break
down	fiber,	especially	when	transitioning	your	diet. Chew	a	little	bit	when	drinking
your	Glowing	Green	Smoothie,	rather	than	chugging	it,	as	it	is	made	up	of	whole
foods. Soon	enough,	you’ll	get	used	to	eating	more	fiber. You’ll	be	more	cleansed,
and	your	belly	will	be	more	taut	and	tight	to	boot. AVOID	SPICY	AND	PUNGENT	FOODS
Especially	if	your	system	is	sensitive,	hot	sauces	and	
spices	like	chili	powder,
garlic,	onions,	and	vinegar	can	cause	irritation	in	your	stomach	that	can	lead	to
bloating. Try	using	flavorful	fresh	herbs	such	as	basil,	oregano,	and	parsleyinstead. AVOID	
STRAWS
Drinking	through	a	straw	makes	it	easier	to	swallow	excess	air,	which	can
contribute	to	bloat. Along	those	same	lines,	give	up	chewing	gum,	which	traps
air	and	gas	in	your	system,	contributing	to	bloating. Chewing	is	a	signal	for
your	body	to	start	breaking	down	food	and	begin	digestion. Gum	chewing	is
therefore	useless	and	confusing	to	your	body	as	it	is	not	accompanied	by
anything	nutritive	to	digest. Daily	
Detoxification
Most	of	us	do	our	best	to	focus	on	what	we	put	into	our	bodies,	but	the	truth	is
that	what	you	clean	out	is	just	as	important. To	be	your	most	beautiful,	you
have	to	constantly	support	the	removal	of	toxins	from	your	cells. There	are	two	kinds	of	toxins:	
exogenous
	toxins	come	from	pollutants	and
chemicals	in	the	environment,	while	
endogenous
	toxins	are	the	normal	by-
products	of	
metabolism	that	are	created	within	your	body. Your	cells	are	being
renovated	daily	by	two	opposite	processes,	either	building	up	(
anabolism
)	or
breaking	down	(
catabolism
). As	a	result,	your	body	has	to	clear	out	an	enormous
amount	of	cellular	debris	each	and	every	day. If	this	is	done	inefficiently,	it	can
weigh	down	your	body	and	contribute	to	toxicity	buildup. Detoxification	happens	naturally,	but	you	can	take	steps	to	raise	the	level	of
efficiency. Supporting	your	daily	detoxification	processes	is	vital	to	maintain
clear,	
glowing	skin	and	a	youthful	appearance. ARE	YOU	OVERLY	TOXIC. Which	of	the	following	apply	to	you. Unclear	head,	mental	dullness
							
	Frequent	upset	stomach	or	bloating
							
	Chronic	aches	and	pains
							
	Constipation	and	digestive	distress
							
	Offensive	body	odors
							
	Bad	breath
							
	Continual	fatigue
							
	Sallow,	aging	skin
							
	Strong	addiction	to	sweets
							
	Waking	with	a	stuffy	nose							
	Coated	tongue
If	three	or	more	of	these	pertain	to	you,	your	ongoing	detoxification	could
probably	use	some	extra	support. Be	sure	to	pay	attention	and	apply	the	advice	in
this	pillar	to	help	enhance	the	ongoing	cleansing	mechanisms	of	your	body. Your	Beautiful,	Beauty-Building	
Liver
Your	liver	is	a	critical	beauty	organ. Weighing	around	3	power-packed	pounds,
the	liver	is	your	primary	organ	for	detoxification. It	works	tirelessly	to	cleanse
your	blood	of	toxins	and	bacteria	and	neutralize	pollutants. In	fact,	it	filters
around	one	hefty	quart	of	blood	per	minute,	dealing	with	all	the	agrochemicals,
toxins,	pollutants,	food	additives,	preservatives,	residues,	pesticides,	and
countless	other	unnamed	residues	and	chemicals	that	you	put	into	your	body
unknowingly	(or	knowingly,	in	the	case	of	those	margaritas	you	had	at	happy
hour	last	Friday.
The text does not provide a specific recommendation for daily water intake, but it suggests drinking enough water to ensure that your system can process it properly. It also recommends drinking 1/2 your body weight in ounces of water. Additionally, it suggests monitoring your urine to ensure it stays clear or pale yellow, and avoiding dehydration.
What is the recommended daily water intake, and how can I ensure I'm getting enough?
The text suggests avoiding foods that are toxic to the liver, such as foie gras, and instead consuming foods that support liver health, such as walnuts, chia seeds, and turmeric. It also recommends drinking hot water with lemon in the morning, as well as eating a balanced diet.
What are some ways to support the health of your liver?
The text suggests avoiding certain foods that can cause bloating, such as beans, and instead consuming foods that support digestion, such as turmeric and ginger. It also recommends eating fiber-rich foods like vegetables and fruits, and avoiding sugary drinks and processed foods.
What are some tips to improve digestion and reduce bloating?
The text does not provide a specific ratio, but it emphasizes the importance of maintaining a balance between these two fatty acids. It suggests avoiding processed foods and instead consuming whole, plant-based foods.
What is the recommended ratio of omega-6 to omega-3 fatty acids?
The text does not provide a specific ratio, but it emphasizes the importance of balance and moderation in macronutrient consumption. It suggests avoiding extreme diets and instead focusing on a balanced approach that includes whole, plant-based foods.
What is the ideal macronutrient ratio for beauty and health?