Aging is now understood as no longer determined by genes alone, but rather by internal and external factors healvily influenced by lifestyle habits. Understanding these causes can help you take targeted action: 

 Internal Causes of Aging: 

•  Genetics: Your genetic makeup can influence the rate at which you age. However, recent research says our genes impact how we age by less than 30%. 
•  Hormonal Changes: Hormonal fluctuations play a huge role in our skin behavior from elasticity to moisture retention. 
•  Cellular Senescence: Over time, cells may enter a state of senescence, where they no longer divide and function as effectively, contributing to aging. 
•  Telomere Shortening: As telomeres naturally shorten with each cell division, cells become less efficient at replicating, which can lead to aging. 
•  Nutrient Deficiencies: A lack of essential vitamins and minerals can affect skin health and overall aging. 
•  Chronic Inflammation: Persistent inflammation in the body can accelerate aging and lead to skin issues.

Metabolism and Energy Production: 

• Cellular metabolism and energy production decline with age, impacting the skin's ability to repair and regenerate. 
•  Poor dietary choices, especially those high in sugar, alcohol, and processed foods, can contribute to skin aging. 
•  Chronic stress can increase cortisol levels, which accelerate skin aging and worsen skin conditions. 
•  Inadequate sleep can lead to dark circles, puffiness, and dull skin, exacerbating the signs of aging. 
•  Unhealthy habits like excessive alcohol consumption and lack of exercise can contribute to premature aging.

External Causes of Aging: 

• Sun Exposure: UV rays from the sun can lead to wrinkles, age spots, and skin cancer, accelerating skin aging. 
• Pollution: Environmental pollutants (including indoor pollution) can cause oxidative stress, inflammation, and premature aging of the skin. 
• Smoking: Smoking damages collagen and elastin fibers, leading to wrinkles and a dull complexion. 
• Skincare Practices: Harsh skincare routines, conventional skincare that’s packed with toxins that cause free-radical damage, overuse of certain products, and neglecting proper skincare can accelerate aging.

Some basic supplements necessary for achieving bright and youthful skin are: Vitamin A, B Vitamins, Vitamin C, Vitamin E, Vitamin D, Vitamin K2, Minerals, Probiotics, Omega-3 Fatty Acids, Antioxidants, Amino Acids, Collagen, Choline. Other more advanced supplemennt targeted to slow down aging, and even reverse in some cases, include: 

 1. Cellular Rejuvenation: NMN (Nicotinamide Mononucleotide), Resveratrol, CoQ10 (Coenzyme Q10), Maca, He Shou Wu (Fo-Ti) are great supplements for cellular repair. 

 2. Glycation Reversal & blood sugar balance: Supplements like Benfotiamine, Carnosine, Berberine, Cinnamon, Fenugreek, Gymnema Sylvestre, Bitter Melon, Alpha-Lipoic Acid (ALA) can help your cells utilize glucose more efficiently, reducing the risk of high blood sugar.  

3. Mitochondrial Energy: PQQ (Pyrroloquinoline Quinone) and L-Carnitine aid energy production and skin vitality.

4. Eliminating Senescent Cells: Fisetin and Quercetin are supplements that promote youthful skin and contribute to age reversal.  

5. Anti-inflammatory Supplements include Turmeric, Omega-3 Fatty Acids, Ginger, Boswellia, Green Tea Extract, Bromelain, Cat's Claw, Astaxanthin, Chlorella, and Spirulina.  

6. Nutrient absorption and gut support: Bile salts, digestive enzymes, L-Glutamine, prebiotics, probiotics, and postbiotics. These become essential in our fourties and beyond.

The market is flooded with longevity supplements, and navigating them can be tricky. This is a list that I put together based on extensive research on ingredients. It is not comprehensive, but it covers a lot of ground.  

Please consult with your doctor prior to starting any supplement routine.

I devised the TBD Method of Application which focuses on the right order of product application as well as the use of serums for maximum potency and absorption. Whether you opt for the products recommended in this guide, or others, this method will maximize your results;
1️⃣ CLEANSE: [AM] Use a Cream Cleanser to refresh your skin without stripping it’s natural moisture. [PM] Double Cleanse: Use an oil cleanser first to remove makeup, dirt, and impurities, followed by a cream cleanser to remove oil residue and cleanse the skin.
2️⃣ MIST: Balance your skin’s PH, providing essential minerals & water to activate your humectants (from serums).
3️⃣ ACTIVATE: Water-Based Serum that contains a humectant & other actives to plump and deeply hydrate your skin.
4️⃣ TREAT: Oil-Based Serum with vitamin c to brighten, lock in moisture and strengthen the lipid barrier.
5️⃣ PROTECT: [AM] Finish with a Tinted Mineral Zinc Sunscreen or Occlusive Cream [PM]. This helps protect your skin from environmental stressors during the day, and seal in all the goodness at night with a barrier-strengthening occlusive cream.
6️⃣ RENEW: once or twice a week, use an AHA-based mask or overnight serum to exfoliate the skin revealing a smoother and more even complexion.

Here is a comprehensive routine, designed to target perimenopausal skin and menopausal skin using clean, non-sensitizing ingredients It includes the products the mature skin bundle. I added cleansers, mist options, as well as moisturizer options for a complete routine, applied according to the TBD Method of application:  

1️⃣ CLEANSE: [AM] Blubiome Hydrating Milk Cleanser. [PM] Double-cleanse with Odacité Montana Harvest Omega Oil Cleanser.

2️⃣ MIST: Taïla Vayu Illuminating Toning Mist OR One Love Organics Botanical D Moisture Mist.  

3️⃣ ACTIVATE: [AM] Versine Gentle Actives Serum. [PM] Bloomeffects Overnight Retinoid Serum. 

4️⃣ TREAT: [AM + PM] Kari Gran Vitamin C Serum. Follow with Estro Skin Support. On the neck & chest, apply Balance (Progesterone) Cream.  

5️⃣ PROTECT: [AM] Kari Gran Tinted SPF. [PM] Finish with Skin Savior Solid Oil Concentrate if very dry. Otherwise, Estro Skin Support works for all skin types.  

6️⃣ RENEW: Agent Nateur Holi Bright Exfoliating Mask (1-2 times a week).Be well.

Be safe. Be beautiful!  Nadia

The supplement recommendations provided in this guide are not medical prescriptions. They are carefully curated as cleaner, more thoughtful alternatives to many mainstream options, chosen based on ingredient integrity and alignment with Functional Beauty principles. These suggestions are meant to support overall wellness and are not intended to diagnose, treat, or cure any medical condition.

Please consult with your physician or healthcare provider before beginning any new supplement, especially if you are pregnant, nursing, have a medical condition, or are currently taking medication.

Some of the products recommended may contain affiliate links. This means The Beauty Doctrine may receive a small commission if you choose to make a purchase, at no additional cost to you. Every product mentioned has been independently vetted for quality and safety. Your trust is paramount, and commissions are only earned on items we genuinely stand behind.