GB07: Glow from Within — The Best Summer Foods for Midlife Skin

In this juicy Glow Bite, we’re sharing our favorite summer foods that do more than just taste good—they nourish your midlife skin from the inside out. With estrogen declining and collagen production slowing, your skin needs all the support it can get. Alicia and Nicole break down exactly what to eat this season to protect your glow, boost hydration, and reduce inflammation naturally. Think: vibrant berries, hydrating veggies, and glow-worthy fats you’ll actually want to eat.

🎧 Whether you're packing a beach cooler or just trying to glow through the heat, this is your easy, science-backed cheat sheet for radiant skin.


00:00 — Intro: Why summer foods matter for midlife skin
00:20 — How perimenopause impacts collagen, hydration & inflammation
00:35 — The link between oxidative stress and aging skin
01:00 — Antioxidants: Your midlife skin’s best friend
01:18 — Berry glow-up: The ultimate skin-supporting fruits
01:38 — Veggies that hydrate and protect your skin barrier
02:05 — The surprising reason watermelon supports collagen
02:22 — Healthy fats and skin elasticity: What to eat
02:46 — Omega-3s, chia seeds, and the gut-skin connection
03:38 — Hydration tips beyond just water
04:08 — Why protein matters more than ever for skin health
04:45 — One simple mindset shift for better skin this summer
05:10 — Wrap-up: Eat colorfully, stay hydrated, and glow on

💫 Glow Reflection Prompt:
What’s one skin-loving food you can add to your plate this week—and how can you make it feel like an act of self-care?

✨ Want our morning Mineral Mocktail recipe?
Grab the Daily Glow Rituals Guide here 👉 https://stan.store/thedailyglowlife/p/daily-glow-rituals-guide

Transcript

Alicia : 0:00

Hey there. Welcome to today's glow bite. I'm Alicia.

Nicole: 0:03

And I am Nicole, and today we're giving you a quick hit of summer glow. Literally we're talking about the best foods to support your perimenopause skin this summer, to give you that glow from the inside out.

Alicia : 0:14

So let's start here. Why does what we eat even matter when it comes to our skin, especially in midlife?

Nicole: 0:20

Well, because during perimenopause, estrogen starts to decline, and with that comes reduced collagen, lower hydration, more inflammation, and it can show up as dryness, dullness, and more noticeable lines. Food is one of the most powerful ways to nourish our skin.

Alicia : 0:38

So what are some good glow boosting summer foods or foods that midlife women should be reaching for if they wanna support their skin health over the summer,

Nicole: 0:48

Well in midlife, your body naturally produces more oxidative stress due to those hormonal shifts and things going on. Right? And your skin's ability to repair itself also starts to slow down. Antioxidant rich foods help fight that stress from the inside out. So protecting your collagen, reducing inflammation, and really supporting that healthy glow that we're all looking for. So when it comes to antioxidant rich foods, think of really brightly colored fruits and vegetables. Things like berries are wonderful. Blueberries, raspberries, blackberries, strawberries. All of the berries are really fantastic because they're rich in vitamin C and anthocyanins. So those are really great. Tomatoes. They're high in an antioxidant called lycopene, which helps prevent sun induced skin aging and supports elasticity. Leafy greens are fantastic. But generally speaking, we're looking for colorful fruits and vegetables. Bell peppers, beets, sweet potatoes, carrots, broccoli. We're looking for variety and lots of color.

Alicia : 1:53

Well, that's fun.

Nicole: 1:54

that is fun. And delicious. Dark chocolate is another one that, uh, I'm sure everyone will be happy to know, is fantastic and filled with antioxidants. It's flavanol rich. It's anti-inflammatory. Obviously, you wanna choose unsweetened cocoa or chocolate that doesn't have a ton of sugar in it because sugar of course can increase inflammation and cause oxidative damage. So we wanna avoid the, you know, high sugar options. But dark chocolate, 70% cocoa or above is fantastic. Or using unsweetened cocoa powder in your recipes, uh, is another really great way to get the antioxidant benefits of cocoa. So we've got our antioxidants to support oxidative damage and to really protect our skin. Healthy fats are also incredibly important for reducing inflammation, supporting hormone health, and keeping our skin barrier really strong. So think about things like wild salmon, small, low mercury, fish like sardines or mackerel are really great. Nuts and seeds. So think about chia seeds, flax seeds, walnuts, almonds, and then nut butters as well. Avocados are a really fantastic source of healthy fats. They're also really high in fiber and all kinds of minerals and great nutrients. Olives are a great source of healthy fats, coconut, and even grass fed butter. So fats are gonna be really supportive for hormone health and reducing inflammation. And then we can't forget protein in this conversation. In midlife, protein becomes even more important for skin repair, collagen synthesis, and supporting healthy hair and nails. So think about things like pasture raised eggs, Greek yogurt, chicken, Turkey, grass fed beef, and then plant-based items like lentils and beans, nuts and seeds are a great source. Quinoa even is a complete protein. And then things like collagen peptides and high quality protein powders are also another great addition and a good way to easily get more protein into your day.

Alicia : 4:03

And don't forget the hydration itself. Lots of water. Uh, plus a pinch of mineral salt or trace minerals for better absorption. That's how I like to start my day.

Nicole: 4:13

Yeah, for sure. Me too. And a really great point. That should be a foundation that we're building from by incorporating these other foods. But proper hydration is absolutely key, especially in the summertime. If you're out in the sun, if you're sweating, if you're out in the heat, you wanna make sure that you're staying properly hydrated and water with the electrolytes is a great way to do it. We do have a little mineral mocktail recipe in our daily glow rituals guide, which is also how I like to start my day. So if you want a recipe for hydration and mineral packed drink, make sure to check that out in the show notes. But before we go, here's your glow reflection for today. It's to consider this, am I being mindful about how I care for my skin? Inside and out.

Alicia : 4:55

Let this be a gentle reminder. What you eat, drink, and choose daily does show up on your skin. You don't need perfection. Just presence.

Nicole: 5:05

Support your glow from within one colorful, nourishing meal at a time.

Alicia : 5:09

That's it for today's glow bite. Thanks so much for joining us today. If you have a friend that could use a little skin glow boost, send it her way. We'll link our rituals guide and our favorite sun safe pics in the show notes. We'll see you next time.