Glow with Flo: Week one

Nourish Your Gut, Nourish Your Skin

Hello and welcome! I’m so glad that you are going to be following this plan and I’m really looking forward to hearing how you get on.

I want to tell you something really important before we start though. A truth that you might not be ready to hear just yet. But a truth nonetheless.

You are beautiful.

I’m going to repeat it that in case you didn’t hear…

You. Are. Beautiful.

It’s super important that you recognise that over the course of these four weeks because this course is a celebration of you and your natural, innate, undeniable beauty.

Does a jeweller throw out a precious gemstone because it’s lost a bit of its lustre? Hell no! That gemstone just needs a clean, a polish and a quick buff to restore its shine and glow. That’s what this plan is for, to show you how to carry out a clean, a polish and a quick buff so that you get to appreciate what was there all along.

Still beautiful. But a more glowy version of beautiful you!

So, my beautiful friend – are you ready to hit the ground running? There’s quite a lot to get through this week and so, if it’s ok with you, I’m going to get started with the basics.

Before you read on though can you do me a favour? Could you take a quick selfie on your smartphone? Sweep your hair back, hold your phone out at arms length, give yourself a big smile and click. Then forget about it. No obsessing about, well, anything. I just want you to have a before-you-get-your-glow-on shot to compare with the after-you-get-your-glow-on photo that you’ll be taking in a few weeks time.


Drinking clean, fresh water is vital for getting your glow on. But if you don’t yet have a regular habit please don’t start chugging water back in large quantities because your body won’t know what to do with the increase and you’ll overwork your kidneys and yes, you’ll be on the loo constantly .

So here’s what I’d like you to do. This week I’d like you to drink a 250ml glass of water mid-morning and a 250ml glass of water mid-afternoon. Every day. If you need reminding then set a couple on your phone.

That’s doable right?

Those of you that regularly down at least two litres of water a day – just keep on doing what you do. Keep up the good work!


Collagen is the most abundant protein in our bodies. From sealing-and-healing our guts to repairing joints, building muscle and strengthening hair, nails and teeth it’s one of the hardest working collection of amino-acids we consume.

Only problem is – not many of us consume collagen these days. We used to! Up until a mere few decades ago most households would have consumed plenty in the form of stock (now generally referred to as bone broth) or in jellies (jellies were made from gelatin which is a component of collagen.)

In order to help support your hard working gut lining – which houses your busy gut flora (more on this in week three) – I’m going to need you to include four tablespoons of the powder called collagen hydrolysate into your daily routine. Yes four teaspoons is a lot, but I’d like you to see some excellent results by the end of the four weeks! Don’t worry, it’s very mild tasting – in some recipes it’ll be undetectable.

Four tablespoons is quite a lot so here are some tips for how you can achieve this:

  • Stir a teaspoon into every hot drink you have during the day
  • Blend a tablespoon into a smoothie or a bowl of porridge
  • Blend two tablespoons into a portion of soup
  • Add two tablespoons per person into any stew, chilli or curry recipe
  • Try incorporating collagen into recipes for cakes

And if you have the time or the inclination I wholeheartedly recommend making up a batch of delicious, nourishing and sustaining bone broth every week for drinking or adding to recipes.

Vitamin C

In order to synthesize collagen in the body we also need a good dose of vitamin C which is surprisingly difficult to get significant quantities of from food alone.

While the Vitamin C RDA is set at the minimum amount we need to avoid scurvy we can tolerate and utilise significantly higher quantities. You’ll know when you’ve hit your personal upper limit because you’ll find yourself with loose stools as your body flushes out the excess.

For now though, a 1,000mg capsule or tablet each morning will do rather nicely in supporting collagen metabolism, warding off “detox acne” and putting some colour back in your cheeks. If you can tolerate it, try taking a second 1,000 mg dose with your evening meal.

Body Brushing

In order to help stimulate the body into producing its own collagen, to stimulate the lymphatic system into clearing waste, to exfoliate the skin and to increase blood flow towards the skin I would like you to incorporate a daily dry skin brushing session into your morning routine.

You’ll want to brush your skin while it’s dry so do it before you shower, bathe or moisturise. It’s best to do this three minute routine in the morning but if you don’t have the time feel free to do it in the evening.


As of this week I would like you to start to reduce the meals you eat that contain

  • refined sugar
  • gluten
  • dairy
  • soy
  • damaged fats.

Why? Because your gut really doesn’t appreciate any of them! And when your gut is full of foods that it doesn’t appreciate then it can’t get to work digesting that good ol’ nourishment that it does appreciate.

Don’t panic! You don’t need to replace all of your regular meals in one fell swoop. Just try out a few of the recipes on my site such as my Quick Granola, SuperSoup, Cheap n Cheerful Chocolate Chilli or my highly adaptable Cacao Elixir

Or try any of the wonderful recipes in either of the books by Hemsley + Hemsley as suggested on your shopping list. Every single one of them is suitable for this Glow with Flo plan.

See if you can find five recipes that you really like this week, and then you can look at extending that list next week.

Is this all making sense so far?

Would you like a recap?

Glow With Flo: Week oneAnd that. my lovely, is everything on your Glow with Flo list for this week!

Got questions? No problems email me and I’ll get back to you as soon as I can.

And remember:

You Are Beautiful!