the BEST foods for an INSANE glow up (how & what to eat)

Main Food Recommendations

The video focuses on nutrition for skin and overall well-being rather than a single recipe. The presenter recommends adding nutrient-dense foods to meals instead of relying on strict restrictions. Her general approach is to eat healthfully most of the time while allowing flexibility.

• Orange, beta-carotene-rich foods: Carrots, sweet potatoes, butternut squash, papaya, and mango. The presenter cautions that eating excessive amounts may temporarily discolor the skin orange.
• Berries and other colorful fruit: Blueberries are highlighted, along with strawberries, blackberries, raspberries, pomegranates, and cherries.
• Vitamin C-rich foods: Red bell peppers, kiwi, strawberries, broccoli, Brussels sprouts, papaya, citrus fruit, and leafy greens.
• Omega-3 sources: Salmon, chia seeds, flax seeds, walnuts, and hemp seeds. The presenter suggests a palm-sized serving of salmon about three times a week and mentions fish-oil supplements if she hasn’t eaten enough salmon.
• Healthy-fat sources: Avocado, olive oil, almonds, walnuts, and pumpkin seeds. The video cites a study involving one avocado daily for eight weeks; this is presented as a study finding, not a recipe.
• Fermented foods: Kefir, kombucha (preferably low in sugar), kimchi, sauerkraut, unsweetened yogurt, miso, and probiotic drinks. The presenter tries to include fermented food daily.
• Prebiotic, fiber-rich foods: Garlic, onions, leeks, asparagus, slightly green bananas, oats, flax seeds, apples, and dandelion leaves. She suggests using garlic and onions more often in cooking.
• Protein and collagen-building foods: Protein-rich foods generally, as well as bone broth. The presenter’s broth includes marrow bones and chicken feet, along with goji berries, carrots, and celery. Amounts and cooking time are not provided.

Drinks and Simple Preparations

• Morning citrus water: Add citrus to a cup of hot water. The amount of citrus and the water temperature are not specified.
• Chia-seed water: Suggested as a hydrating drink containing fiber and omega-3s. No recipe quantities are given.
• Rooibos, lemon, and ginger infusion: Combine 1.5 liters of water, 2 rooibos tea bags, half a lemon, squeezed, a large piece of fresh ginger, cut into pieces, and a handful of fresh mint, if available. Pour into a thermos and sip throughout the day. The steeping time and water temperature are not specified.
• Green smoothie combinations:
  • Apple, cucumber, spinach, and lime with water.
  • Avocado, pineapple, and spinach with coconut milk.
  • Kale, apple, and lemon with water.

Quantities aren’t given. The presenter recommends using a blender rather than a juicer to retain the fiber.

• Yogurt or kefir bowl: The presenter likes adding chia seeds, walnuts, berries, and flax seeds. Quantities are not specified.
• Matcha: Recommended as an antioxidant-rich drink. No preparation instructions or serving amount are given.

Key Advice and Variations

• The presenter recommends drinking at least 2.5 liters of water daily and eating more vegetables, beans, and other fiber-rich foods.
• She distinguishes regular milk, which she says may be worth limiting for acne-prone skin, from fermented dairy such as kefir, unsweetened yogurt, and aged cheese. Rather than cutting out all dairy, she suggests trying a reduction in milk and observing how the skin responds.
• She advises moderating alcohol and sugar rather than eliminating them abruptly.
• Start with one manageable change—for example, add berries to breakfast, swap soda for a probiotic drink or smoothie, or cook salmon several times that week.
• The video provides no detailed cooking method or simmering time for the bone broth, and no precise ratios for most drinks and smoothies.

Equipment and Preparation

A blender is recommended for smoothies, and the rooibos drink is assembled in a thermos. The presenter also discusses ceramic-coated cookware and describes frying eggs in a ceramic pan. This is part of a cookware sponsorship, not a specific recipe. No preheating, resting, or marinating instructions are given.

Presenter and Referenced Sources

The video is presented by Mae Alice Suzuki on the Mae Alice Suzuki channel. It refers to a British study on beta-carotene, a 2025 study in the Journal of Investigative Dermatology, a UCLA avocado study, a Stanford fermented-food study, a dairy meta-analysis, and a review of 19 collagen studies. The presenter also mentions a free accompanying grocery-list PDF.