Hello below is the set up I have been using for 3 months now. So happy to finally be on top of my spots. It is so worth the effort. ● No dairy products ● Drink plenty of water ● Drink matcha green tea or regular green tea instead of coffee/energy drinks/black tea ● Use PureChimp Super Cleanser ● Use brown instead of white. For example brown rice instead of white rice. ● Cut down on sugary foods ● Exercise at least 3 times a week I hope this helps you. After 3 months I found it’s easy to follow & it’s just all a good habit now.