When Should You Exfoliate? (And Why Over-Exfoliating Can Wreck Your Skin)
Exfoliation is one of the most misunderstood steps in skincare. Do it right, and you’ll have glowing, baby-smooth skin. Do it wrong, and you could end up with irritation, breakouts, or worse—a damaged skin barrier that can take months to repair.
But here’s something you might not know: over-exfoliating doesn’t just harm your skin; it can also affect your gut microbiome. Let’s break it down.
When Should You Exfoliate in Your Skincare Routine?
Best Time to Exfoliate: In the evening (after cleansing), 2–3 times a week.
Your skin naturally repairs itself overnight, making the evening the best time to remove dead skin cells and let your serums absorb more effectively.
Exfoliation Order in Your Routine:
1️⃣ Cleanser – Removes dirt, oil, and makeup.
2️⃣ Exfoliant – Gently dissolves dead skin cells and unclogs pores.
3️⃣ Hydration (Toner/Serum) – Helps restore moisture and nutrients.
4️⃣ Moisturiser – Locks in hydration and supports skin barrier repair.
If using chemical exfoliants (like AHAs, BHAs, or enzymes), start slow—2–3 times a week is plenty. If using physical exfoliants (like scrubs or brushes), be extra gentle to avoid microtears in the skin.
The Dangers of Over-Exfoliating (and How It Affects Your Gut)
Exfoliating too often can strip your skin’s natural oils, causing irritation, redness, and breakouts. But did you know it can also impact your gut microbiome?
Stripping the Skin Barrier = Increased Sensitivity
Your skin has a natural protective layer made of oils and beneficial bacteria. Over-exfoliating weakens this barrier, leading to increased inflammation and reactivity—just like a leaky gut.
Over-Exfoliating = More Breakouts
A damaged skin barrier makes it easier for bacteria to penetrate deeper, leading to persistent acne, rosacea, and perioral dermatitis.
Gut-Skin Connection: The Missing Link
Harsh skincare routines can trigger chronic inflammation, which signals your gut to produce stress hormones. This can lead to bloating, digestive issues, and even more skin flare-ups.
How to Repair an Over-Exfoliated Skin Barrier
If your skin feels raw, irritated, or constantly breaking out, your barrier might be compromised. Here’s how to fix it:
✔️ Take a Break from Exfoliation: Give your skin at least 1–2 weeks to recover.
✔️ Strengthen with Nutrients: Increase intake of omega-3s, collagen, and zinc to rebuild the skin from within.
✔️ Use Barrier-Friendly Products: Stick to ceramide-rich moisturisers, calming serums (like niacinamide), and SPF.
✔️ Support Your Gut: If you’re dealing with inflammation, add probiotic and prebiotic-rich foods (like kefir, yogurt, and fiber-rich veggies) to support gut healing.
Your Takeaway: Less is More
Skincare isn’t about scrubbing your way to perfect skin. Gentle, consistent exfoliation combined with internal nourishment will get you the best long-term results.
Your challenge: Swap aggressive exfoliation for gut-supporting habits and notice how your skin responds!
Coming Up Next:
Our next blog post covers "How to Get Glowing Skin (Hint: It's More About What You Eat Than What You Apply)." Stay tuned!
