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Polished transcript:
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To get better skin, avoid high glycemic index foods like bread. This kind of food is digested and absorbed quickly, which causes a spike in blood sugar. This, in turn, triggers an increase in insulin, leading to a rise in androgen hormones that cause oil production in the skin, clogging pores and resulting in acne. Second, avoid ultra-processed foods. These foods are terrible because they contain sugar, salt, fat, and preservatives, while lacking vitamins, minerals, and fiber, which are very important for skin repair. Along with taking care of what you eat, you should establish a simple morning and night routine, such as washing your face, moisturizing, and wearing sunscreen to protect your skin.
Actual audio transcript (What native speakers are likely to hear):
To get a better skin avoid high glycemic index food like bread. This kind of food is digested and absorbed fast which causes a spike and and blood sugar which in turn causes a spike in insulin that triggers increase in and androgen hormones which causes oils in the skin which clogs the skin and make acne happen. Second, avoid, avoid ultra processed food. This food is terrible because it contains sugar, salt, fat and preservatives and lack of vitamins and minerals and also fiber which are very important for the skin repair. Along with taking care of what your ears, you have to make simple morning and night routine like washing your face with and most rising and wearing sunscreen to protect your skin.
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