Ask the Expert: Katey Kristabelle on Healing Acne from the Inside Out

Meet Katey Kristabelle is a holistic beauty expert who shares her insights on healing acne, gut health, and the connection between skin and the lymphatic system. In this interview, she dives into why true skin transformation starts from within and how you can achieve lasting, radiant skin.

Q: What inspired you to take an inside-out approach to skin health? Was there a moment that shifted your perspective?

There is only so long you can push and force the skin until realizing something is missing. My own acne journey was full of prescriptions and harsh topicals. In a constant cycle of peeling my skin to clear it, only for the breakouts to return like clock work. That isn’t what I wanted for myself or my clients. I believe in and have seen the true skin transformations that can happen when you approach the skin holistically. The skin really is a reflection of within and when you blend together an inside-out approach it is a match made in heaven (although still hard work). 

Q: How does gut health impact acne? What are some early signs the gut might be at the root of skin issues?

I don’t necessarily think gut health is the root cause of skin issues, but it usually is part of the overall stagnation within. The gut and skin are deeply connected through the gut-skin axis, meaning that imbalances in the digestive system can show up on the skin as acne, inflammation, or sensitivity. When the gut microbiome is out of balance—whether due to poor diet, stress, antibiotics, or dysbiosis—possibly allowing toxins, undigested food particles, and inflammatory compounds to enter the bloodstream. This can trigger systemic inflammation, hormonal imbalances, and immune responses that contribute to acne and other skin conditions.

A sluggish digestive system can also impact detoxification pathways. When the liver and gut aren’t efficiently processing waste, excess toxins and hormones can recirculate in the body, increasing oil production and congestion in the skin.

 Some early signs that acne may be linked to gut health include:

• Digestive discomfort – bloating, constipation, diarrhea, or gas after meals.
  
  

• Food sensitivities – reacting to things like dairy, gluten, eggs, oily food, yeast, vinegar, or sugar with discomfort or inflammation.
  
  

• Frequent breakouts on forehead or chin – these areas often correspond to digestion in face mapping, but does not mean acne wouldn’t appear any place else.
  
  
  

• Chronic inflammation or redness – signaling potential gut imbalance, bacteria, or immune reactivity.
  
  

• Brain fog, fatigue, or mood swings – the gut produces neurotransmitters that affect energy and mood, and imbalances can lead to stress-related breakouts.
  
  

If the gut is struggling, the skin often follows. 

Q: What are your top gut-healing tips for someone dealing with breakouts? Any key foods, supplements, or habits to start with?

When it comes to gut health and clear skin, supporting digestion, reducing inflammation, and hydration are key. Here are some foundational tips:

1. Focus on Gut-Healing Foods 

Certain foods help soothe the gut lining, reduce inflammation, and support digestion:

• Papaya – A pre-digested food rich in enzymes that aid digestion and help reduce bloating and inflammation.
  
  

• Sweet potato & potato – Easy to digest and packed with prebiotic fiber to nourish beneficial gut bacteria.
  
  

• Peas – Are easier on the system and filling compared to other legumes. They help steady and calm the nervous system, are anti-inflammatory, and support the stomach.
  
  

• Banana – Bananas contain powerful anti-fungal and antibiotic compounds that could benefit gut health issues. They are known to romote nutrient absorption and assimilation as well as soothe an upset stomach.

2. Sip on Healing Drinks

• Ginger tea – known to greatly aid in digestion and assimilation, reduce inflammation and bloating.
  
  

• Mint tea – Relief from digestive ailments and improves hydrochloric acid levels in the stomach.
  
  

• Aloe vera juice – Known as one of nature’s antibiotics to help destroy problematic bacteria, soothes, supports digestion, and hydrates from the inside out.
  
  

• Parsley Juice – Helps balance and support hydrochloric acid levels in the stomach, soothing and mineralizing.

3. Chew Your Food Slowly & Eat Smaller, Frequent Meals

Digestion starts in the mouth! Chewing food thoroughly signals digestive enzymes to kick in, making it easier to absorb nutrients and reducing bloating. Eating smaller meals or snacks throughout the day can also ease digestive strain and help maintain balanced adrenals, which is important for acne-prone skin.

Q: You talk a lot about the lymphatic system’s role in acne. What’s the link between “sluggish lymph” and breakouts?

The lymphatic system is a network that helps rid the body of waste, toxins, and other unwanted materials. I believe acne develops when these toxins are stagnant in the lymphatic system, and the skin steps in as a back-up detoxifying organ, showing up as acne and other skin concerns on the surface. 

Q: What are a few simple daily practices to support lymphatic flow and clear skin For someone who’s tried everything and still struggles with acne, what might they be missing?

I love the phrase “No flow, no glow” because it truly captures the connection between circulation, detoxification, and radiant skin. Instead of forcing detox protocols that might overwhelm the body (especially if the liver or lymphatic system is already burdened), the key is to create gentle, consistent flow throughout the body. Here’s how:

1. Support Lymphatic Flow with Small Daily Movements – The lymphatic system has no pump, so movement is essential. Simple practices like neck massage, gua sha, dry brushing, or even legs up the wall (inversion) can help move stagnant lymph and reduce puffiness.
   
   

2. Hydration is Key – The lymphatic system relies on fluid balance to move waste effectively. Drinking lemon water and incorporating hydrating foods like cucumbers, apples, or melons (for example) can make a noticeable difference.
   
   

3. Stress Support for Adrenal Health – Chronic stress impacts everything—immunity, hormones, liver health, digestion, and lymphatic flow. Daily mindful breathing, slow walks, time in nature, or even just a few moments of stillness can help regulate the nervous system and keep adrenal responses at bay.
   
   

4. Gentle Cleansing Over Time – If the liver and lymphatic system are already overwhelmed, aggressive detoxes can backfire, leading to water retention and inflammation instead of clarity. Instead, support natural detox pathways with herbs such as thyme and parsley, lymph helpful foods (such as melons, lemons, and leafy greens), and gut-friendly habits (chewing slowly, incorporating aloe, and small, balanced meals throughout the day).
   
   

5. Listen to Your Skin – Instead of looking for quick fixes, tune in to what your skin is telling you. Acne, puffiness, and stagnation aren’t just surface issues—they’re signals. The most powerful shifts come from slow, consistent changes rather than short-term intensity.
   
   

For someone who has “tried everything” and still struggles with acne, it might not be about doing more—but instead, doing less in a way that truly supports balance. 

Q: What are your top three must-do habits for glowing skin from within?

• Incorporating more fresh/raw foods when possible (fruits are a great option)

• Stress management

• A consistent skincare routine 
  
  

BONUS - Lymph supportive habits. 

Q: Where can people learn more about your work? Do you offer any resources or programs for deeper support?

Upcoming programs are on the way stay tuned here 
Joining the Mindful Beauty community for weekly holistic skin guidance join here
Shop esthetician approved skincare, work with me 1:1, or get help with a personalized skincare routine on my website: www.facesbykatey.com  instagram @facesbykatey