If you are trying to achieve glowing skin and the smoothest complexion, you may think that you need a 10-step skin care routine. You may also think that you have to eliminate all sorts of foods and limit your consumption of others. True skin resilience begins with a more balanced approach: simplify your skin care routine and diversify your diet. You do not need to hit the beauty aisle and grab a cart-load of products, nor do you need to demonize so many foods. 

A lot of health experts believe in the gut-skin connection. Basically, you can prepare different meals or eat specific foods that encourage healthier skin. Below, you will find three tips that not only change how your skin looks and feels, but also how you feel in it. None of the tips are restrictive, which is a huge bonus.

Watch Your Blood Sugar

As a quick note, you do not have to track your blood sugar daily. Even if you do not track your blood sugar, your skin can tell you that something is awry. Blood sugar spikes can promote inflammation, which can trigger flare-ups in certain skin conditions, such as acne, rosacea, and eczema. You do not have to swear off carbs or sugar forever, though. Just know that it’s all about balance, and pairing your carbs with protein can help curb spikes in blood sugar. Instead of eating oats on their own, for example, add some Greek yogurt and almond butter to the oats. Ideally, consume 0.8 grams of protein per kilogram of bodyweight, which is ideal for a sedentary person. A moderately active adult will need significantly more protein, with very active individuals needing a higher amount. 

Count Your Plants

According to research, the state of your gut can reveal itself on your skin. One of the best ways to support a healthy gut microbiome is by eating a diverse mix of plant-based foods. Some research from the American Gut Project examined stool samples from healthy individuals. The researchers noticed that the common denominator between the samples was that the gut microbiome was very rich. Most of the participants consumed at least 30 different plants per week. That is not normal for people who follow the typical Western diet, which lacks fiber and plant diversity. 

Most people eat about 14-16 grams of fiber per day, but the recommended daily intake (RDI) is 25 grams for women, and 38 grams for men. In fact, nearly 95% of American children and adults fail to meet their daily fiber needs. Keep things simple by aiming to consume five different plant-based foods every day. If you do that seven days a week, you will consume 35 different plant foods per week. When you go grocery shopping, your cart should look like a garden exploded in it. 

Eat More (Especially Protein)

It is very common to under-eat, especially protein. Your skin needs way more protein than you think it does, especially if you have wounds you are trying to heal. If you want to repair or enhance your skin barrier, you also need to focus on protein intake. Doubling your protein at meals can have a big impact, not just on your skin, but also on your energy, sleep, and overall mood. Protein is essential for skin health because it provides the aminos acids necessary for building and maintaining collagen and elastin, both of which work to keep your skin firm, elastic, and youthful.

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Allow us to give you a warm introduction to the easiest chia pudding you will every make. It is creamy, naturally sweet, and incredibly satisfying. It’s a simple recipe that feels both comforting and refreshing, filling yet light. Ripe banana brings a mellow sweetness and velvety texture, while the chia seeds create a tapioca-like consistency. You want to know the best part? You don’t need any dairy products and you don’t have to cook it! Every spoonful tastes like a wholesome dessert while still feeling light and nourishing, making it a great breakfast or post-workout snack. The flavor is smooth and naturally balanced, with just enough natural sweetness from the banana to make it appealing for all ages.

Beyond the addictive flavor, banana chia pudding offers beneficial nutrients that support everyday wellness. Chia seeds are an excellent plant-based source of omega-3 fatty acids, fiber, and minerals, while bananas contribute potassium, complex carbs, and natural sugars. Because the recipe is raw, it retains the fresh flavor and nutritional integrity of its ingredients. This chia pudding is also dairy-free, gluten-free, and free of refined sugars, making it a versatile option for a variety of dietary preferences and lifestyles.

One of the best things about this banana chia pudding is how family-friendly it is. It’s the perfect grab-and-go breakfast for adults who want to save time in the morning, but it also serves as a great healthy snack or light dessert. Toddlers love it because it is naturally sweet, soft, spoonable texture. Prep it in a matter of minutes and put it in the fridge to settle overnight. Create less work for yourself, but feel free to get fancy and top it with berries, mango, or nut butter for extra nutrition and variety when ready to eat.

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There is something so satisfying about drinking homemade nut and seed milks. You may not realize how easy a nut or seed milk is to make until you finally do it. If you have a blender, nuts or seeds, water, and a few extra ingredients for flavoring, you are in business! Just make sure you have some cheesecloth, a nut milk bag, or fine mesh sieve to strain your non-dairy milk. We do highly encourage you to purchase a nut milk bag because it makes the process so much easier. 

Why make your own non-dairy milks when there are so many varieties available in grocery stores? First off, there are many promising store bought versions made by reputable brands. However, there are many varieties that have problems that begin in production. There are various preservatives, additives, and flavorings given to otherwise neutral-tasting non-dairy milks to make them more appealing. Carrageenan is the most problematic ingredient because it is a common thickener and emulsifier. 

Derived from seaweed and considered a “natural” ingredient, carrageenan can cause inflammation and gut irritation. Upon entering the gut, carrageenan signals the body to react in the same way as if it were to encounter dangerous bacteria. That results in gastrointestinal inflammation, which is not something you want to experience when enjoying something as simple as non-dairy milk. 

To help you avoid all of that, here are 10 of our favorite non-dairy milk recipes. We hope you love them!

Homemade Chocolate Almond Milk

Satisfy your craving for chocolate in the healthiest way by drinking this homemade chocolate almond milk. Great on its own or in smoothies!

Click here to make the recipe. 

Healthy Homemade Hazelnut Milk

Get ready to become obsessed with this homemade hazelnut milk recipe. It’s 100% natural and free of preservatives, gums, and added sugars.

Click here to make the recipe. 

Raw Vegan Brazil Nut Milk

Brazil nut milk offers incredible flavor and is loaded with selenium and other nutrients, making for a unique change from regular nut milk.

Click here to make the recipe. 

Homemade Cinnamon Date Cashew Milk

Brazil nut milk offers incredible flavor and is loaded with selenium and other nutrients, making for a unique change from regular nut milk.

Click here to make the recipe. 

The Best Creamy Hemp Milk

Super rich and creamy, this hemp milk is everything you want from a plant-based milk. The best part? No straining required!

Click here to make the recipe. 

Homemade Flax Seed Milk

Flax seed milk is a great dairy alternative if you have nut allergies. It’s rich in B vitamins, protein, and essential fatty acids.

Click here to make the recipe. 

Raw Vegan Pumpkin Seed Milk

Get a healthy dose of protein and zinc when you load up on this non-dairy seed milk. It’s perfect for smoothies, desserts, or granola.

Click here to make the recipe.

Raw Vegan Pistachio Milk

Learn to make your own raw vegan pistachio milk that only contains 4 ingredients. It has a distinctive flavor and luscious, creamy texture.

Click here to make the recipe.

Raw Macadamia Nut Milk

Non-dairy milks are taking the world by storm! This homemade macadamia nut milk is rich, delicious, rich in fiber, and incredibly easy to make.

Click here to make the recipe.

Raw Almond Milk

Get ready to say goodbye to the store bought almond milk in your fridge! This recipe is easy to make from scratch and a real raw treat!

Click here to make the recipe.

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Bright, refreshing, and deeply nourishing, this pineapple lime basil sorbet fuses vibrant tropical sweetness and herbal vitality. Made with 100% raw vegan ingredients, this sorbet captures the essence of whole-food living while delivering a naturally energizing treat. Juicy pineapple serves as the base, offering a rich source of vitamin C and bromelain, an enzyme that helps support digestive function and lower inflammation. The fresh lime juice gives this sorbet a zesty kick, while contributing alkalizing properties and an added boost of vitamin C.

The addition of fresh basil to this sorbet brings more than a fragrant, garden-fresh note. Basil is a powerful herb that was traditionally used to help combat stress and support overall wellness. It is rich in essential oils and phytonutrients, which may assist in reducing oxidative stress and promoting a sense of overall balance within the body. Because this sorbet includes raw agave nectar, which has a lower glycemic index than refined sugar, it becomes a guilt-free indulgence that satisfies cravings without the unnecessary crash.

Once you taste this revitalizing sorbet, you’ll realize that it is more of a celebration of clean, plant-based ingredients working in harmony than an indulgent dessert. Each spoonful delivers a burst of hydration, digestive support, and natural energy, making it a perfect option for those seeking a wholesome dessert. Free from dairy, processed sugars, and artificial additives, this basil sorbet aligns with a holistic lifestyle focused on nourishment, vitality, and conscious consumption. Treat yourself to not only deliciously sweet flavors, but also lots of nutrition!

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Most people think of inflammation as a temporary thing. It is the immune system’s natural response to a foreign threat to the body. You get sick or your gut flares up, you adjust some habits, and things eventually settle down. That isn’t exactly how biology works, though. Past inflammation may not come and go as you suspect. It’s possible that past inflammation can leave an imprint that can shape your health, specifically gut health, in years to come. 

Recently, this idea has been gaining traction because colorectal cancer rates continue to climb, especially among younger adults who are not normally “high-risk.” Emerging data now reveals a surprising culprit, and that is the “memory” that your cells carry after inflammation seems to have healed. 

How Did Researchers Discover “Memory” In Gut Cells?

A recent study aimed to help scientists understand why inflammation is linked to cancer, especially in the gut. Scientists used an animal model to trigger inflammation in the colon, which is similar to what happens in conditions like chronic colitis. They then allowed the tissue to heal, at least on the surface. Instead of stopping the study there, scientists observed individual cells. They used advanced tools to track active genes and how accessible different parts of the genome were. Additionally, they looked at how cells passed those changes down as they divided.

This level of detail is of particular interest because the body is not solely driven by DNA. The body is influenced by the epigenome, which is a layer of regulation that determines which genes are active and which are quiet. Scientists found that, even after the inflammation resolved and tissue appeared healthy again, some cells carried lasting changes in this epigenetic layer. That suggests that although the gut healed, certain cells “remembered” the inflammation. 

Why Does Past Inflammation Raise Cancer Risk?

Later in the study, researchers introduced a cancer-related mutation. The cells that carried the epigenetic memory behaved differently. In fact, they activated tumor-promoting genes more quickly and developed bigger tumors that grew faster compared to cells without history. That revealed that there is a two-step process taking place. First off, inflammation leaves behind some sort of molecular imprint. Then, if a second trigger shows up later, the primed cells are more ready to respond in a way that encourages tumor growth.

That helps explain why not everyone with cancer has a clear genetic cause. Additionally, not everyone with inflammation develops cancer. The combination of past exposures and later triggers may tip the scales. Scientists note that this reinforces the idea that your past environment, including stress, diet, infections, and gut health, can shape your future risk in ways that are not yet visible. 

How Can You Support Gut Health Right Now?

There is no reason to panic every time you experience inflammation, especially a mild bout. The body is designed to recover from stress, but you should know that chronic inflammation is something to take seriously, even if symptoms are not always present. Your goal should be to reduce unnecessary stress on the gut. Begin by:

• Limiting your intake of ultra-processed foods can help reduce unnecessary inflammatory responses. Pay attention to how your body reacts to certain foods!
• Engaging in regular physical activity, as research shows that it supports gut diversity and reduces systemic inflammation.
• Eating a diverse, fiber-rich diet with a lot of plant-based foods. Fiber encourages the growth of beneficial gut bacteria and helps regulate inflammation over time. 
• Considering a probiotic supplement, which may help support a healthier balance of gut bacteria, especially during periods of stress or illness. 

One bad meal or stressful few days will not be the end of you. This is more about patterns because the body keeps track of what it goes through. Over time, those patterns can either work for you or against you. Keep that in mind as you move forward in life.

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Today, we are sharing a simple green smoothie that may just become a go-to smoothie for you, especially to start your day. In fact, you may just want to make this smoothie every single day. The bananas provide a sweet and creamy base and the blueberries and squeeze of lemon bring a sweetly tart flavor combo. Don’t worry about the spinach because it does not take over the flavor here. Plus, the almond butter and homemade almond milk bring a subtle nuttiness to the smoothie, complementing the other ingredients.

The real nutrient dense ingredient is spirulina, which is a blue-green algae that has 60% protein content. It is one of the few plant-based sources of complete protein, meaning it has all of the essential amino acids that the body cannot produce on its own. Spirulina is also a rich source of beta-carotene, calcium, iron, magnesium, and vitamins A, E, and K. Considered to be a super food, spirulina may assist the body with fighting allergies, reducing fatigue, and enhancing immune function. In fact, 14th century Aztecs were known to use spirulina in herbal remedies.

This smoothie is the perfect combination of nutrition and balanced flavor. The key to balancing your smoothies comes down to four things: fiber, healthy fats, vegetables, and protein. In this smoothie, we have spinach as the vegetable, chia seeds as the fiber and some healthy fats, and almond butter as the primary fat source with some protein. The blueberries and bananas offer beneficial nutrients and provide natural sugars to make the smoothie palatable. If you like this smoothie, let us know in the comments. Cheers to your health!

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Flavonoids might not be the first thing you think about when it comes to blood sugar, but they play a powerful role in supporting overall health – especially for those managing diabetes. These natural plant compounds are packed with antioxidants that help reduce inflammation, improve insulin sensitivity, and support healthy blood sugar levels. In simple terms: they help your body use glucose more efficiently and protect your cells from damage. You can find flavonoids in a variety of plant-based foods like berries, citrus fruits, apples, onions, kale, dark chocolate, and even green tea. The more colorful your plate, the more flavonoids you’re likely getting. Adding these foods into your daily routine isn’t just good for blood sugar – it also supports heart health, brain function, and overall wellness. Small changes in what you eat can lead to big changes in how you feel.

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From 605 lbs to reclaiming his life – Pat Brocco’s transformation is a reminder that change doesn’t start with perfection – it starts with a decision. He didn’t wake up one day with a six-pack. He started by walking. Every. Single. Day. Step by step, he rebuilt his habits, his mindset, and his health. That’s what real transformation looks like – consistency over excuses. At Dherbs, we believe healthy living isn’t about quick fixes. It’s about cleansing the body, fueling it with whole plant-based nutrition, supporting your organs, and creating habits you can sustain long-term. When you give your body what it actually needs, it responds. If you’re on a weight loss journey, working to build healthier habits, or simply trying to feel better in your own skin, remember: progress compounds. Small daily choices turn into major life changes. Your transformation doesn’t have to look like anyone else’s – but it does have to start. If you’re ready to reset your routine, support your body naturally, and commit to a healthier lifestyle, we’re here to help guide that path.

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Statins are prescription drugs that people take to lower their levels of low-density lipoprotein (LDL) or “bad” cholesterol. Health experts refer to LDL cholesterol as “bad” because of the fact that it builds up inside the arteries, making it harder for blood to move through them. Statins work by interfering when the liver produces cholesterol. They also help to lower triglycerides and may even increase high-density lipoprotein (HDL) or “good” cholesterol. Unlike LDL, HDL brings cholesterol to the liver, which gets it out of the body. 

Before getting on statins, some people want to see if they can lower LDL cholesterol with lifestyle changes. We encourage that decision and although diet and exercise may not lower cholesterol for everyone, a lot of people can benefit from healthier habits, some of which we detail in this article. If your cholesterol levels are already in normal range, you can help maintain them with the Dherbs Cholesterol Formula. To help lower cholesterol before statins, consider the following tips. 

Consider The Portfolio Diet

The Portfolio Diet is a plant-based eating plan that emphasizes foods that are naturally rich in fiber and healthy fats. Conceived some 20 years ago, the diet has a proven ability to lower LDL cholesterol, but none of the trials proving this lasted more than six months. For this reason, more long-term studies are necessary. When followed consistently, though, research suggests that the Portfolio Diet may lower LDL cholesterol by up to 30%, an effect comparable to a first-generation statin for some people. 

Move Your Body Every Day

Exercise is a powerful and easily accessible tool that may help lower cholesterol levels naturally. Ideally, engage in 150 minutes of moderate-intensity aerobic exercise per week, in addition to two days of strength training. Physical activity helps to elevate HDL cholesterol, lower triglycerides, and reduce visceral fat, which is metabolically active fat stored around internal organs that contributes to cardiovascular risk. People who lose between 5% to 10% of body weight can significantly improve cholesterol levels. 

Prioritize Fiber

Fiber is an often overlooked nutrient, with many people not getting enough every day. In fact, more than 90% of women and 97% of men do meet the recommended daily fiber intake. Not all fiber works the same regarding cholesterol, though. Soluble fiber exhibits the strongest LDL-lowering effect. It forms a gel-like substance in the gut, binding to cholesterol in the gastrointestinal tract and escorting it out to prevent reabsorption. Great sources of soluble fiber include:

• Apples
• Barley
• Beans
• Chia seeds
• Flaxseed
• Lentils
• Oats
• Psyllium husk

Build Your Plate Around Whole Plant-Based Foods

If you want to lower cholesterol levels in a meaningful way, eat more whole foods, including fruits, vegetables, legumes, seeds, nuts, and whole grains. All of these foods contain plant sterols, which are natural compounds that resemble cholesterol, which helps block the body’s absorption of it in the digestive tract. The sterols in vegetable oils, seeds, nuts, whole grains, vegetables, and certain fortified foods can all help lower cholesterol. In fact, getting two grams of plant sterols daily can lower LDL cholesterol by up to 12%. 

Reduce Intake Of Refined Carbs And Added Sugars

Health experts always suggest people to steer clear of saturated and trans fats if they are concerned about LDL cholesterol. Avoiding these types of fats can also help reduce the risk of cardiovascular disease. Refined carbs and added sugars are just as dangerous, as they can raise triglycerides and increase cardiovascular risk. Sugary drinks, white bread, packaged pastries, and ultra-processed snacks contribute to insulin resistance, which affects cholesterol levels. It is better to consume whole grains and limit your consumption of added sugars to help improve triglycerides and HDL cholesterol levels. 

Some Natural Supplements May Help

Before you decide to take supplements to help naturally lower cholesterol levels, consider speaking with a healthcare professional. Some products can come with side effects or may interact with other medications or supplements that you already take. Certain supplements, though, have some proven ability to lower cholesterol. For example, psyllium supplements can lower LDL cholesterol by about 7%. Omega-3 supplements can also help reduce triglycerides, but they don’t significantly lower LDL levels.

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Where is the fountain of youth? Is it hiding at the bottom of your salad bowl? Perhaps it is within your spirulina wellness shot or at the end of a good night’s sleep. People think that genetics primarily influence life expectancy, but the reality is that genes play a much smaller role than people think. As it turns out, environmental factors like diet and lifestyle habits play bigger roles. In this article, we cover various habits to form right now to help you live a longer life. 

Stay Physically Active

The more you move now, the better your chances are of maintaining that mobility into your older age. The Centers for Disease Control and Prevention (CDC) recommends that adults engage in 150 minutes of moderate intensity aerobic activity every week. You can also do some strength training a couple days a week to maintain muscle mass. Regular exercise may help you achieve:

• Weight loss
• Improved mood
• Reduced risk of developing chronic health conditions

Prioritize What Makes You Happy

Happiness does not get enough attention when it comes to your health. How happy you feel can make a big difference on your mental health, physical health, and longevity. A 2023 study found that happiness was significantly associated with living longer. Study authors suggested that happiness alone will not add years to your life. It can help, so long as you couple it with other factors that contribute to optimal mental and physical health. Make sure to set aside time to do things that bring you joy, be it drawing, reading, bowling, calling people, or playing video games. You can also keep a gratitude journal to help increase levels of happiness and optimism. 

Nurture Your Social Circle

Research suggests that a healthy social network can contribute to a longer life and better health. A strong social circle may also help you react in a less negative way to stress, which may explain its effect on longevity. Offering your support to others may increase your happiness and sense of purpose. Always remember to both accept care from friends and family and offer it in return whenever you can. 

Eat A Balanced Diet

These days, there are diets that offer support to the brain, heart, joints, gut, and overall health. Generally speaking, dietitians encourage people to increase their intake of plant foods, as they may decrease the risk of diseases and promote overall health. Many studies link a plant-based diet to a lower risk of premature death, heart disease, type 2 diabetes, cancer, obesity, nonalcoholic fatty liver disease, and more. Focus on consuming a wide variety of colorful fruits and vegetables, whole grains, nuts, seeds, and legumes. 

Avoid Smoking

It shouldn’t even have to be said, and yet it does. Nicotine is highly accessible and addictive, especially when you consider the popularity of flavored vapes, nicotine pouches, and traditional cigarettes. Smoking increases the risk of lung cancer, being responsible for about 90% of cases. It also increases the risk of stroke, chronic obstructive pulmonary disease (COPD), heart disease, and other cancers. Smoking damages nearly every organ in the body, affecting everything from lung function to reproductive health. Quit smoking, if you do smoke, to help reduce your risk of life-threatening disease. It’s never too late to quit. 

Try To Avoid Chronic Stress And Anxiety

It’s almost a guarantee that you will encounter some stress, and perhaps some anxiety, at some point in life. A 2024 review found that chronic stress and anxiety can increase the risk of developing conditions like heart disease. The review also found that men are more likely to experience chronic stress and anxiety compared to women. If you regularly experience stress or anxiety and find that it interferes with your everyday life, consider speaking with a mental health professional. They may help you establish a treatment plan to help reduce stressors for ultimate relief. 

Longevity may ultimately see out of your control, but a lot of healthy habits may help you thrive well into your old age. Following a plant-based diet, quitting smoking, reducing stress, exercising regularly, and even getting enough sleep can help you live a long and healthy life.

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