Mouth taping ( at night )

Using mouth tape at night helps ensure you maintain nasal breathing and proper tongue
posture even while sleeping. This can accelerate your mewing progress.

• How to Use Mouth Tape:

• Choose a hypoallergenic tape specifically designed for this purpose.

• Apply a small strip of tape horizontally across the center of your lips, making
sure it’s secure but not overly tight.

• Alternatively, you can use tape designed to cover just the center of your
mouth, allowing for some breathing if needed.

• Start by wearing it for a few hours each night, gradually increasing to the
entire night as you get comfortable.

• Ensure your nasal passages are clear before applying the tape to avoid any
breathing issues.

2. Skin Care

• Cleansing: Use a gentle cleanser twice a day.

• Exfoliation: Exfoliate 2-3 times a week to remove dead skin cells.

• Moisturizing: Keep your skin hydrated with a good moisturizer.

• Sunscreen: Always apply sunscreen to protect your skin from UV damage.

● EYE BROWS ROUTINE ( very important )

Here's a simple routine for growing eyebrows using minoxidil, rosemary oil, and a
dermaroller:

. Cleanse:

- Clean your face and eyebrows with a gentle cleanser to remove any dirt and oils.

. Dermaroller:

- Use a sterilized dermaroller with 0.5mm needles.

- Gently roll it over your eyebrows in multiple directions for 1-2 minutes.

- This should be done 2-3 times a week.

. Minoxidil:
 - Apply a small amount of minoxidil (2% or 5% solution) to your eyebrows using a clean
cotton swab.

- Do this once daily, preferably at night.

. Rosemary Oil:

- Wait for the minoxidil to dry completely (about 30 minutes).

- Mix a few drops of rosemary oil with a carrier oil (like coconut or jojoba oil).

- Apply the mixture to your eyebrows and gently massage.

- Do this daily.

. Consistency:

- Follow this routine consistently for several months to see noticeable results.

- Patience is key, as hair growth cycles take time.

. Safety:

- If you experience irritation or adverse effects, reduce the frequency of application or

discontinue.

4. Canthal Tilt Improvement

• Eye Exercises: Practice eye exercises to potentially enhance the appearance

of your canthal tilt. Basically squint your eyes closed at maximum force for 15 secs, then rest
10 secs , do it 5 times. Do it morning and night.

5. Jawline Enhancement

• Mastic Gum: Chewing mastic gum is far superior to regular gum. It’s tougher
and provides a much better workout for your jaw muscles. This increased resistance helps to
strengthen and define your jawline more effectively. Chew mastic gum for about 1-2 hours
daily for the best results.

• Neck Exercises: Strengthen your neck muscles to enhance the jawline

definition.

Use a neck lifting device, easy to find on Amazon.

6. Hair Care

• Routine: wash your hair once week and condition your hair.

Use rosemary water spray to avoid dandruff and apply rosemary oil at night twice a week.
 • Style: Maintain a hairstyle that suits your face shape and enhances your
features, try a new style every 6 mounths, try to grow long hair. Long hair, if styled correctly
can be good on almost anyone.

7. Diet and Hydration

• Clean Eating: Focus on a diet rich in lean proteins, vegetables, and healthy
fats :

Here are some examples of foods that align with a clean eating focus on lean proteins,
vegetables, and healthy fats:

Lean Proteins

- Chicken Breast: Skinless, grilled, or baked chicken breast.

- Turkey:Ground turkey or turkey breast without the skin.

- Fish: Salmon, cod, tilapia, and tuna are all excellent sources.

- Eggs:Whole eggs or egg whites.

- Legumes:Lentils, black beans, and chickpeas.

- Tofu/Tempeh:Plant-based proteins that are great alternatives to meat.

Vegetables

- Leafy Greens: Spinach, kale, arugula, and Swiss chard.

- Cruciferous Vegetables:Broccoli, cauliflower, Brussels sprouts, and cabbage.

- Root Vegetables:Sweet potatoes, carrots, beets, and turnips.

- Peppers: Bell peppers, jalapeños, and chili peppers.

- Asparagus:A nutrient-dense vegetable that pairs well with lean proteins.

- Zucchini:Versatile and can be used in various dishes like stir-fries or as noodles.

Healthy Fats

- Avocado: A rich source of healthy monounsaturated fats.

- Nuts:Almonds, walnuts, and cashews are excellent for snacking or adding to dishes.

- Seeds:Chia seeds, flaxseeds, and pumpkin seeds.

- Olive Oil:Extra virgin olive oil for cooking or as a salad dressing.

- Coconut Oil:Great for cooking at higher temperatures.

- Fatty Fish: Salmon and mackerel, rich in omega-3 fatty acids.

These foods provide a balanced approach to clean eating, ensuring you get the necessary
nutrients while maintaining a healthy diet.

• Hydration: Drink plenty of water to keep your skin and body hydrated.

You should drink lemon water + salt ( pinch of salt)+ apple cider vinegar = electrolytes that
give you real hydration. Without electrolytes, drinking water is almost useless because it will
get you dry.

8. Fitness

• Exercise Routine: Implement a workout routine focusing on both cardio and

strength training to reduce body fat and enhance muscle definition.

• Sprinting: Include sprinting in your routine. Sprinting is a high-intensity

exercise that boosts your metabolism and burns fat rapidly. It also builds muscle in your legs
and core, contributing to a more athletic and aesthetic physique. Start with interval training,
like 30 seconds of sprinting followed by 90 seconds of walking do it 5 times, then rest for
3mind. repeat for 20-30 minutes.

• Posture: Work on improving your posture through exercises and stretches.

You should stretch after every sprint sessions even for a minute, trust me.

GET rid of BLOATED FACE :

Consuming more than 3 grams of potassium daily can contribute to improved facial definition
and help reduce facial bloating through several mechanisms related to potassium and
sodium balance in the body:

Potassium and Sodium Balance

1. Electrolyte Balance:

- Potassium and sodium are key electrolytes that maintain fluid balance in the body.

- Potassium helps counteract the effects of sodium. While sodium tends to retain water,
potassium promotes excretion of excess sodium through urine.
2. Reduction of Water Retention:

- High sodium intake can lead to water retention, which often manifests as bloating,
including in the face.

- Increasing potassium intake helps to balance the effects of sodium, reducing water
retention and thereby minimizing facial bloating.

Mechanisms of Action

1. Diuretic Effect:

- Potassium has a natural diuretic effect, which means it helps the body get rid of excess
water.

- By promoting urine production, potassium aids in flushing out excess sodium and fluid,
reducing puffiness and bloating in the face.

2. Muscle Function and Tone:

- Adequate potassium levels are essential for proper muscle function.

- Potassium supports muscle contraction and nerve function, which can help maintain
muscle tone and definition, including the muscles in the face.

Benefits for Facial Definition

1. Reduced Bloating:

- By mitigating water retention, potassium helps decrease facial puffiness, leading to a

more defined appearance.

2. Improved Skin Health:

- Potassium contributes to better hydration and nutrient transport to skin cells, which can
improve overall skin health and appearance.

Sources of Potassium :
To achieve the benefits of higher potassium intake, include potassium-rich foods in your diet
such as:

- Bananas ( very good source of potassium)

- Avocados

- Sweet potatoes

- Spinach

- Beans and lentils

- Yogurt

- Oranges

IMPORTANT : you should go for at least 3.5 to 4,7g potassium daily for a male, and 2g
sodium maximum daily.

Complements to support testosterone :

1. Vitamin D

• Evidence: Vitamin D is crucial for testosterone production. Studies have

shown that men with adequate vitamin D levels tend to have higher levels of testosterone
compared to those with deficiencies. Supplementation with vitamin D3 has been shown to
increase testosterone levels in deficient individuals.

• Source: Sun exposure, fatty fish, fortified foods, and supplements.

2. Zinc

• Evidence: Zinc is an essential mineral involved in numerous bodily processes,

including testosterone production. Research indicates that zinc deficiency can lead to lower
testosterone levels, and supplementation in zinc-deficient individuals can help normalize
levels.
 • Source: Meat, shellfish, legumes, seeds, and supplements.

3. Magnesium

• Evidence: Magnesium plays a role in over 300 enzymatic reactions in the

body, including those involved in testosterone production. Some studies have shown that
magnesium supplementation can increase testosterone levels, particularly in active
individuals.

• Source: Leafy green vegetables, nuts, seeds, and whole grains.

4. Fenugreek

• Evidence: Fenugreek is a herb that has been studied for its potential to
increase testosterone levels and improve strength and body composition. Some studies
have reported a significant increase in testosterone levels and sexual function in men who
took fenugreek supplements.

• Source: Fenugreek seeds or standardized supplements.

5. Ashwagandha

• Evidence: Ashwagandha, an adaptogenic herb, has been shown in some

studies to increase testosterone levels, particularly in stressed individuals. It may also
enhance strength, muscle mass, and overall well-being.

• Source: Ashwagandha root extract supplements.

6. Healthy Fats

• Evidence: Diets higher in healthy fats, such as omega-3 fatty acids, are
associated with higher testosterone levels. Consuming sufficient fats from sources like
avocados, nuts, seeds, and fatty fish can support hormone production.
 • Source: Olive oil, avocados, fatty fish, nuts, and seeds.

These options are supported by scientific research and can be considered as part of a
strategy to support healthy testosterone levels

Testosterone will be your best friend when it comes to looking better and feel better.