What did @jill_therese actually say?
The creator, who identifies as a "natural acne clearing coach," claims that excess testosterone causes acne, particularly in women who have recently stopped hormonal birth control and in people who lift weights heavily. She recommends three steps: drinking two cups of spearmint tea daily, cutting back on dairy, and switching to a lower glycemic diet. She ends by directing viewers to her "acne personality quiz."
This is not medical advice from a licensed clinician. That matters. The recommendations themselves are not dangerous, but the framing, that elevated testosterone is the driver and these three steps will fix it, skips over a lot of clinical nuance that affects whether any of this actually applies to you.
Does the science back this up?
Partly, yes. The spearmint tea claim is the most evidence-supported thing she says, and that is saying something because the evidence is still limited. The dairy and glycemic index claims have real science behind them too, though the effect sizes are modest and often overstated on social media.
On spearmint: a 2010 randomized controlled trial by Grant published in Phytotherapy Research found that women with polycystic ovary syndrome (PCOS) who drank two cups of spearmint tea daily for 30 days showed a statistically significant reduction in free testosterone compared to a placebo tea group. Sample size was 42 women. That is a small trial. A 2007 pilot study by Akdogan et al. in Phytotherapy Research found similar anti-androgenic effects. These are real findings, but both studies are small, short-term, and focused on women with PCOS specifically, not the general population with acne.
On dairy: a 2008 meta-analysis by Adebamowo et al. in the Journal of the American Academy of Dermatology found associations between dairy consumption and acne prevalence, particularly skim milk. The mechanism is thought to involve insulin-like growth factor 1 (IGF-1) rather than testosterone directly. That is a meaningful distinction the creator glosses over.
On glycemic index: a 2007 randomized trial by Smith et al. in the American Journal of Clinical Nutrition found that a low glycemic load diet reduced acne lesion counts in young men. The effect was real but the study was small and short.
What did they get wrong (or right)?
She gets credit for not recommending anything harmful and for pointing people toward dietary changes that have at least some clinical support. But there are real problems here.
First, she conflates "high testosterone" as a singular cause without distinguishing between total testosterone, free testosterone, and androgen sensitivity. Many people with acne have testosterone levels within normal range but have more sensitive androgen receptors. The hormone labs matter, and so does the interpretation.
Second, the post-pill acne phenomenon she references is real, a well-documented rebound effect as the body readjusts androgen production after stopping combined oral contraceptives. But calling it simply "too much testosterone" is reductive. Progesterone type, estrogen withdrawal, and sebum production all interact here in ways a two-minute video cannot responsibly cover.
Third, she is a self-described "natural acne clearing coach," not a dermatologist or endocrinologist. Recommending specific interventions for what is ultimately a hormonal condition, without advising people to get labs drawn, is a real gap. Acne that is hormone-driven and not responding to lifestyle changes can indicate PCOS, congenital adrenal hyperplasia, or other conditions that need clinical evaluation.
What should you actually know?
These lifestyle changes are low-risk and some evidence supports them. That does not mean they will work for your acne, and it definitely does not mean they replace a proper workup.
If you have acne that you suspect is hormone-related, particularly if it clusters around the jawline and chin, worsened after stopping the pill, or coincides with irregular periods or other androgen excess symptoms, the appropriate first step is bloodwork. A provider can check free and total testosterone, DHEA-S, LH, FSH, and insulin to actually understand what is driving the breakouts.
Spearmint tea is inexpensive, generally safe, and the trial data is at least plausible. It is reasonable to try it. Cutting processed dairy and refined carbohydrates is solid general health advice regardless of whether it clears your skin. But these are complements to clinical care, not substitutes. An "acne personality quiz" from a social media coach is not a diagnostic tool.