donkeyskin
Iron
- Joined
- Sep 11, 2024
- Posts
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- Reputation
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EYE AREA METHOD
EYE BAGS
Products
- Volufiline
- Ice cubes
- The Ordinary caffeinated eye serum
- First Aid Beauty Retinol Eye Cream with Squalane + Ceramides
Steps
Morning
1. Start with ice cubes, rub in a circular motion on the skin below the eye (under eye)
2. Apply the ordinary caffeinated eye serum to the under eye, don't apply too much
3. Let dry and proceed with other skincare steps (check skincare channel)
Night
1. After cleansing, dry the under eye are
2. Mix a small amount of volufiline and retinol eye cream together
3. Apply to your under eye and rub in
PRODUCTS
Volufiline- https://a.co/d/jeY4ttP
Retinol eye cream- https://www.sephora.com/product/fir...bda5411f260410bc235227c55214019e&gclsrc=3p.ds
Caffeinated eye serum- https://www.sephora.com/product/the-ordinary-deciem-caffeine-solution-5-egcg-P427416?skuId=2031409&om_mmc=ppc-MSN_357022448_1297423882482290_pla-4584688612583043_2031409___c&country_switch=us&lang=en&msclkid=cc8bc4f5131d1e3c4636a22f65ce71e5&utm_source=bing&utm_medium=cpc&utm_campaign=Sephora-USA-USD_CWORL_PLA_CONV_X_M-SHO_DESK_X_All_X_EN_MFB&utm_term=4584688612583043&utm_content=The Ordinary&gclid=cc8bc4f5131d1e3c4636a22f65ce71e5&gclsrc=3p.ds
EYE EXERCISES
Eye Rolling
Look up and slowly roll your eyes in a circular motion clockwise
Repeat 5-10 times
Then roll your eyes counterclockwise
Repeat 5-10 times
Figure Eight
Imagine a giant figure eight about 10 feet in front of you
Trace this figure with your eyes slowly
Do this for 30 seconds in one direction
Then switch and trace for 30 seconds in the opposite direction
Near and Far Focusing
Hold your thumb about 10 inches from your face
Focus on your thumb for 15 seconds
Then shift your focus to an object about 20 feet away for 15 seconds
Repeat this 5-10 times
Palming
Rub your palms together to warm them
Gently place your palms over your closed eyes
Hold for 30 seconds to a minute, allowing your eye muscles to relax
Sideways Viewing
Look straight ahead
Without moving your head, look as far to the right as possible
Hold for 5 seconds
Then look as far to the left as possible
Hold for 5 seconds
Repeat 5-10 times
Up and Down Viewing
Look straight ahead
Without moving your head, look up as far as possible
Hold for 5 seconds
Then look down as far as possible
Hold for 5 seconds
Repeat 5-10 times
Diagonal Viewing
Look to the upper right corner as far as possible
Hold for 5 seconds
Then look to the lower left corner as far as possible
Hold for 5 seconds
Repeat with upper left and lower right
Do this 5-10 times for each diagonal
Blinking
Blink your eyes rapidly for 10-15 seconds
Rest for 5 seconds
EYEBROWS
Shape with Tweezers
Remove stray hairs to create a clean, defined arch
Fill in Sparse Areas
Use a brow pencil or powder to fill gaps and create fullness
Brush and Groom
Use a spoolie brush to comb brows upward and outward
Apply Brow Gel
Set brows in place and add texture with a clear or tinted gel
Trim Long Hairs
Carefully trim overly long hairs to maintain a neat appearance
Eyebrow Tinting
Professional tinting can enhance color and definition
DEBLOATING METHOD
One of the best debloating methods I've found are diuretics, a diuretic is a substance or medication that promotes diuresis, which is the increased production of urine. In simpler terms, diuretics help your body get rid of excess water and salt (sodium) through urination. Here's some Good examples of diuretics
Natural diuretics
Water (yes, drinking more water can actually help reduce water retention)
Caffeine (found in coffee, tea, and some sodas)
Dandelion
Green tea
Parsley
Hibiscus
Hawthorn
Juniper
Ginger
Asparagus
Medicinal diuretics (prescription only):
Thiazide diuretics (hydrochlorothiazide)
Loop diuretics ( furosemide)
Potassium-sparing diuretics (spironolactone)
MANAGING POTASSIUM/SODIUM BALANCE
The 4:1 potassium-sodium (4g potassium, 1g sodium) ratio is a dietary approach that some people use to reduce facial bloating and water retention. Here's an explanation of how it's thought to work:
Balance of Electrolytes:
Potassium and sodium are both electrolytes that play crucial roles in fluid balance in the body.
A higher potassium to sodium ratio is believed to help balance fluid retention.
Sodium Reduction:
Excessive sodium intake can lead to water retention, including in the face.
By reducing sodium intake relative to potassium, it may help decrease overall water retention.
Potassium's Role:
Potassium helps counteract the effects of sodium in the body.
It can help flush out excess sodium through urine, potentially reducing bloating.
Cellular Fluid Balance:
Potassium is primarily an intracellular electrolyte (inside cells), while sodium is extracellular.
Increasing potassium intake may help draw excess fluid from the extracellular space into cells, reducing visible bloating.
Kidney Function:
The ratio may help optimize kidney function in regulating fluid balance.
Kidneys play a crucial role in maintaining the body's electrolyte balance.
Hormonal Effects:
This ratio might influence hormones that regulate fluid balance, such as aldosterone.
Anti-Inflammatory Properties:
Some studies suggest that a diet higher in potassium may have anti-inflammatory effects, which could indirectly affect facial bloating.
Dandelion Tea
This natural diuretic can help reduce water retention throughout the body, including the face.
Drink 1-2 cups daily, but consult with a healthcare provider first, especially if you have allergies or are on medication.
Facial Misting with Rosewater
Rosewater has anti-inflammatory properties and can help reduce puffiness when used as a facial mist.
Keep a spray bottle in the refrigerator for a cooling effect.
Lymphatic Drainage Massage
This gentle massage technique focuses on stimulating the lymphatic system to reduce fluid retention in the face.
Can be done with clean hands or using a jade roller.
Facial Steaming with Herbs
Adding herbs like rosemary or lavender to facial steam can help reduce inflammation and promote detoxification.
Steam your face for 5-10 minutes, 1-2 times a week.
Facial Cryotherapy
Using extremely cold temperatures on the face can help reduce inflammation and tighten skin.
This can be done professionally or at home with ice packs wrapped in a soft cloth.
Remember, while these methods may help reduce facial bloating, it's essential to address the root causes, which may include:
Excessive sodium intake
Dehydration
Allergies
Lack of sleep
Hormonal changes
JAW METHOD
MASSETER MUSCLE METHOD
Chewing Exercises:
Chew mastic gum: This is a simple way to work out your masseter muscles. Start with 10-15 minutes a day and gradually increase.
Use a jawline exerciser: These are specially designed tools that provide resistance for your jaw muscles.
Jaw Clenches:
Clench your teeth together firmly (but not too hard) and hold for 10 seconds. Relax and repeat 10-15 times.
You can do this throughout the day, but be careful not to overdo it to avoid TMJ issues.
Resistance Exercises:
Place your hand under your chin and apply gentle pressure while opening your mouth. Use your jaw muscles to resist the pressure.
Hold for 5-10 seconds and repeat 10-15 times.
Mewing:
While primarily focused on tongue posture, mewing can indirectly affect the development of jaw muscles over time.
Chin Lifts:
Tilt your head back and look at the ceiling.
Push your lower jaw forward to feel a stretch under the chin and in the jaw.
Hold for 10 seconds and repeat 10-15 times.
Diet Considerations:
Incorporate tougher foods that require more chewing, like raw vegetables, tough meats, or nuts (if not allergic).
Ensure adequate protein intake to support muscle growth.
Masseter Massage:
Gently massage the masseter area to improve blood flow and potentially aid in muscle development.
Stay Hydrated:
Proper hydration is crucial for muscle health and function.
Facial Yoga:
Practice facial yoga exercises that target the jaw area.
Proper Posture:
Maintaining good overall posture can help in developing a more defined jawline.
ZYGO METHOD
Facial Exercises:
Smile and Lift: Smile as wide as you can, then use your fingers to lift the cheek muscles upwards. Hold for 5-10 seconds and repeat 10-15 times.
Cheek Puff: Puff out your cheeks with air, then shift the air from one cheek to the other. Repeat 10-15 times.
Fish Face: Suck in your cheeks and lips as if making a fish face. Hold for 5 seconds, relax, and repeat 10-15 times.
Facial Yoga:
The "V":
Make a "V" sign with your index and middle fingers. Place them on each side of your eyes and apply gentle pressure while squinting. Hold for 5 seconds, relax, and repeat.
Facial Resistance Training:
Use a facial resistance band or your hands to provide resistance while you try to smile or move your cheeks outward.
Massage and Stimulation:
Gently massage the cheekbone area to increase blood flow and potentially stimulate muscle growth.
Facial Acupressure:
Apply pressure to specific points around the cheekbones to potentially stimulate muscle activity.
Facial Cupping:
Using small facial cups to create suction on the cheek area may help improve blood flow and potentially enhance muscle tone.
Proper Nutrition:
Ensure you're getting enough protein and essential nutrients to support muscle development.
Always be gentle when performing facial exercises to avoid strain or injury. If you experience any discomfort, stop the exercise immediately.
MAXILLA GROWTH METHOD
THUMB PULLING
The correct technique involves pushing the front part of the maxilla for about a minute per set, across multiple sets.
Additionally, force can be applied to the sides of the front, mid, and back palate without touching the teeth.
This method ensures targeted pressure on the maxilla, potentially leading to more effective results.
PALATE EXPANDER
A palate expander, also called an orthodontic or palatal expander is an oral device used to widen a narrow upper jaw. It fits in the roof of your mouth and gradually moves both halves of your jawbone apart.
How can I get a palate expander?
Consult an orthodontist who will assess if you need a palate expander.
MANDIBLE METHOD
Your mandible cant truly be changed without extensive surgery, but there are some ways to make look more prominent and sharp. The following list is softmaxxing methods and the list proceeding after that is a list of plastic surgeries currently available.
GUA SHA
Gua sha’s use force to drain the lymph nodes in your face. This will make your mandible appear more sharp and prominent.
HOW TO USE A GUA SHA
Jawline Massage:
Start from the center of your chin
Stroke outward along the jawline towards your ears
This can help define the jawline and relieve tension
Cheek Massage:
Begin at the side of your nose
Sweep the stone across your cheeks towards your temples
This can promote circulation and reduce puffiness
Neck Massage:
Begin at the base of your neck
Stroke upward towards your jawline
This can improve lymphatic drainage and relieve neck tension
Chin to Ear Massage:
Start under your chin
Stroke upward along your neck to your ears
This can help with lymphatic drainage and define the jawline
FAT LOSS
One of the easiest ways to get a sharper jawline (mandible) is to lose face fat. All the info you need will be in the fat loss method channel
PLASTIC SURGERY/HARDMAXXING
Jaw Implants (Mandibular Augmentation):
Silicone or other biocompatible implants are inserted to enhance jaw definition and prominence.
Can create a stronger, more defined jawline.
Chin Augmentation (Genioplasty):
While technically part of the mandible, the chin is often treated separately.
Can involve implants or sliding genioplasty (cutting and moving the chin bone).
Jawline Contouring:
Surgical reshaping of the jaw angles and lower border of the mandible.
Can create a more defined or slimmer jawline, depending on the goal.
Orthognathic Surgery:
Corrective jaw surgery to address significant misalignments.
Can involve moving the upper jaw (maxilla), lower jaw (mandible), or both.
Mandibular Angle Reduction:
Reducing prominent jaw angles for a softer, less square appearance.
Popular in some Asian countries for achieving a V-shaped face.
Masseter Reduction:
Surgical reduction of the masseter muscle to slim the lower face.
Can also be done non-surgically with Botox injections.
Mandibular Osteotomy:
Cutting and reshaping the jawbone to correct asymmetry or other structural issues.
Facial Feminization Surgery (FFS):
A collection of procedures, often including jaw and chin contouring, to create a more feminine appearance.
Facial Masculinization Surgery:
Similar to FFS, but aimed at creating more masculine features, often including jaw augmentation.
TMJ (Temporomandibular Joint) Surgery:
While primarily functional, this can also affect jaw aesthetics.
Submental Liposuction:
Removes excess fat under the chin, which can enhance jaw definition.
Neck Lift:
While not directly a jaw procedure, it can significantly impact the appearance of the jawline.
Custom Jaw Reconstruction:
Using 3D printing and advanced imaging to create custom implants for complex cases.
DISCLAIMER: IM NOT SUGGESTING YOU GET PLASTIC SURGERY, DO THIS AT YOUR OWN RISK WHEN YOU ARE ABOVE THE AGE OF 18.
Chewing for Jaw Width
Misconception:
Many people believe chewing to promote the growth of your lower third in width and height does not work. This could not be further from the truth, chewing is a very beneficial softmax that can greatly improve the aesthetic of your lower third. It is common knowledge that chewing hard foods will make your masseter muscles grow. When your masseters are large, it gives the jaw a wider look. Larger masseter muscles are also directly correlated to a longer ramus. But what if I told you that chewing puts repetitive mechanical stress on your mandible as well, causing your body to trigger a biological process called “mechanotransduction.”
How does Mechanotransduction Work?:
Mecganotranduction is the process where cells respond to stimuli (in this case, it’d be the mechanical stress put on the jaw) and responds by converting the signal into biochemical signals. The process is important to many bodily functions, and luckily this includes bone remodeling and muscle growth. Here is the process step by step:
Mechanical Stress
Mechanical stress is such as pressure, tension, or stretching is applied to the cells. In this case, we are putting stress on jaw muscles and bones by using the repetitive force of chewing.
Strain:
The force put upon the jaw causes a strain in cellular structures. Cell membrane, cytoskeleton, and the extracellular matrix all become strained. The body reacts and repairs these strains.
Detection of Strains:
There are specialized protein cells in the body called “mechanoreceptors” that detect any mechanical stress/change.
Biochemical signals
Once the strains have been detected, channel proteins open up letting calcium ions into the cell. The influx of calcium acts as a signal to start a specific process. The activated pathways create osteoblasts which are cells that build bones.
Cellular Response and Remodeling
In response to the mechanical stress, cells will remodel. Osteoblasts may make changes in bone density and shape. In your masseters, mechanical stress can lead to masseter hypertrophy, making jaw appear wider. Overall, your lower third will be enhanced.
Procedure:
Always start a chewing session by stretching your masseters to avoid TMJ and making your jaw downswung.
Chew mastic gum 1 hour bidaily using the premolars. If your jaw feels too sore to complete an hour, stop chewing. Slowly work your way up if you cannot complete an hour at the beginning. We don’t want to overstrain the jaw.
HAIR METHOD
DEEP CONDITIONING
Choose the Right Product:
Select a deep conditioner that suits your hair type (dry, oily, damaged, curly, etc.)
Look for ingredients like keratin, argan oil, shea butter, or natural oils
Wash Your Hair:
Start with clean, shampooed hair
Gently towel-dry to remove excess water
Apply the Deep Conditioner:
Section your hair for even application
Apply the product from mid-length to ends, then work up to the roots if needed
Use a wide-toothed comb to distribute the product evenly
Massage Your Scalp:
Gently massage the product into your scalp to stimulate blood flow
Cover Your Hair:
Use a shower cap or plastic wrap to cover your hair
This helps trap heat and allows the conditioner to penetrate deeper
Add Heat (Optional):
Use a hooded dryer or wrap a warm towel around your head
Heat can help the conditioner penetrate the hair shaft more effectively
Leave It On:
Let the conditioner sit for 15-30 minutes, or as directed on the product
Rinse Thoroughly:
Use cool water to rinse out the conditioner completely
Cool water helps seal the hair cuticle and add shine
Additional tips:
Deep condition once a week for dry or damaged hair, less frequently for oily hair
Don't overdo it; too much deep conditioning can lead to product buildup
For very dry hair, consider leaving the conditioner on overnight
You can make DIY deep conditioners with ingredients like avocado, honey, or coconut oil
BEST PRODUCTS FOR STRAIGHT HAIR
- big sexy hair texturizing powder
- based boy works texturzing powder
- medium hold low shine pomade
BEST PRODUCTS FOR WAVY HAIR
- based body works sea salt spray
- based body works hair clay
- low hold pomade, low shine
BEST HAIR PRODUCTS FOR CURLY HAIR
- cantu curling cream
- odele leave in condtioner
PRODUCTS/SUPPS FOR HAIR GROWTH/HEALTH
Biotin (Vitamin B7):
- Also known as Vitamin H
- Helps produce keratin, a protein that makes up hair
- Recommended dosage: 2,500-5,000 mcg daily
Minoxidil:
Forms and Usage:
- Topical solution (liquid)
- Foam
- Typically applied directly to the scalp twice daily
Brand Names:
- Rogaine (most common)
- Kirkland Signature Minoxidil
- Various generic versions
Rosemary oil:
- Mix a few drops with a carrier oil (like jojoba or coconut oil)
- Massage into the scalp
- Leave on for at least 15 minutes before washing
- Use 2-3 times per week
SKINCARE
BRANDS
- PCA
- La Roche Posay
- Sturm
- Dermologica
SKINCARE ROUTINES
Oily Skin
MORNING
1-cleanse face with PCA SKIN Facial Wash for Oily-Problem Skin
2-cover any breakouts with 5% benzoyl peroxide spot treatment (very thin layer)
3-moisturize face with La Roche Posay Effaclar Mat moisturizer
4-la roche posay spf 50 mineral sunscreen
NIGHT
1-cleanse face with PCA SKIN Facial Wash for Oily-Problem Skin
2-exfoliate your face with the microfoliant exfoliator from dermalogica
3-use the deep acne invisible liquid patch from dermalogica for any pimples
4-moisturize face with La Roche Posay Effaclar Mat moisturizer
Normal/Slightly Oily Skin
MORNING
1-wash face with just cold water
2-use a small amount benzoyl peroxide spot treatment on any breakouts
3- use a thin layer of the vitamin c serum from la roche posay
4-moisturize face with La Roche Posay Effaclar Mat moisturizer
5- la roche posay 50 spf mineral sunscreen
NIGHT
1-Double Cleanse with the la roche posay Oil Based Cleanser first, then the effaclar medicated gel cleanser after.
2-STURM spot treatment on any breakouts
3-moisturize face with La Roche Posay Effaclar Mat moisturizer
Dry Skin
MORNING
1-la roche posy hydrating face wash
2-la roche posay Cicaplast Balm B5 Soothing Therapeutic Multi Purpose Cream
3-la roche posay 50 spf sunscreen
NIGHT
1-La Roche-Posay Toleriane Purifying Foaming cleanser
2- sturm acne spot treatment
3- la roche posay Cicaplast Balm B5 Soothing Therapeutic Multi Purpose Cream
Why does my skin breakout when i start a new skin care product?
Skin purging: it's the process where your skin experiences an initial worsening of breakouts or irritation after starting a new skincare product or treatment. This occurs because the product accelerates the skin's cell turnover rate, bringing underlying impurities to the surface more quickly. Purging is typically a temporary phase that resolves as your skin adjusts to the new product, usually within 4-6 weeks. So if your skin gets worse when trying one these fitting routines, give it 1-2 months to see results.
It's also important to note that diet can impact your acne way more than skincare will, heres why:
Glycemic Index: High-glycemic foods (like sugary snacks and white bread) can cause spikes in blood sugar and insulin levels, which may increase oil production and acne severity.
Dairy Products: Some studies suggest a link between dairy consumption, especially milk, and increased acne. Dairy may influence hormones that can exacerbate acne.
Fatty Acids: Diets high in omega-6 fatty acids (found in processed oils) and low in omega-3 fatty acids (found in fish and flaxseeds) may promote inflammation and worsen acne.
Antioxidants and Vitamins: Diets rich in fruits and vegetables, which provide antioxidants, vitamins A, C, and E, can support skin health and may help reduce acne.
Processed Foods: Diets high in processed and fast foods, which often contain unhealthy fats and sugars, may contribute to acne by promoting inflammation.
DIET
Having a healthy diet is crucial because it provides essential nutrients that support overall bodily functions and maintain energy levels. It helps prevent chronic diseases such as heart disease, diabetes, and obesity by ensuring balanced intake of vitamins, minerals, and antioxidants. A healthy diet also supports mental well-being and cognitive function by providing nutrients that are important for brain health. Additionally, it aids in maintaining a healthy weight and promotes overall longevity and quality of life.
MEATS
Chicken Breast - Lean and high in protein.
Turkey - Another lean source of protein.
Lean Beef - Includes cuts like sirloin and tenderloin; rich in iron and zinc.
Pork Tenderloin - Lean cut with essential nutrients.
Fish - Especially fatty types like salmon, mackerel, and sardines, which are high in omega-3 fatty acids.
Lean Lamb - Good source of protein and vitamins.
Bison - Leaner than beef and high in nutrients.
VEGETABLES
Spinach - Rich in vitamins A, C, K, and folate, and high in antioxidants.
Broccoli - Contains vitamins C and K, fiber, and compounds that may support immune health.
Kale - Packed with vitamins A, C, and K, along with antioxidants and fiber.
Carrots - High in beta-carotene (vitamin A), fiber, and antioxidants.
Sweet Potatoes - Rich in vitamins A and C, potassium, and fiber.
Brussels Sprouts - Good source of vitamins C and K, fiber, and antioxidants.
Bell Peppers - High in vitamins A and C, and various antioxidants.
Beets - Contains vitamins and minerals like folate and manganese, and antioxidants.
Tomatoes - Rich in vitamins C and K, and lycopene, an antioxidant.
Garlic - Contains allicin, which may have anti-inflammatory and immune-boosting properties.
FRUITS
Blueberries - Rich in antioxidants, vitamins C and K, and fiber; supports brain health and may reduce inflammation.
Apples - High in fiber, vitamin C, and various antioxidants; beneficial for heart health and digestion.
Bananas - Provide potassium, vitamin C, and vitamin B6; good for heart health and energy levels.
Oranges - Excellent source of vitamin C, fiber, and antioxidants; supports immune health and skin health.
Strawberries - High in vitamin C, manganese, and antioxidants; may improve heart health and reduce inflammation.
Kiwi - Rich in vitamins C and K, fiber, and antioxidants; supports digestive health and immune function.
Pomegranates - Packed with antioxidants and vitamins C and K; may support heart health and reduce inflammation.
Avocados - High in healthy fats, vitamins E, C, and K, and potassium; beneficial for heart health and nutrient absorption.
Mangoes - Provide vitamins A, C, and E, and fiber; supports immune health and skin health.
Grapes - Contain antioxidants, vitamins C and K, and fiber; may support heart health and reduce inflammation.
CARBS
Sweet Potatoes - Rich in fiber, vitamins A and C, and antioxidants.
Quinoa - Provides complete protein, fiber, and various essential vitamins and minerals.
Brown Rice - A whole grain high in fiber, magnesium, and B vitamins.
Oats - Contains soluble fiber, vitamins, and minerals; supports heart health.
Legumes - Includes beans, lentils, and chickpeas, which are high in fiber, protein, and various nutrients.
Whole Wheat - Found in whole wheat bread and pasta; provides fiber, B vitamins, and minerals.
Barley - A whole grain high in fiber, vitamins, and minerals.
Fruits - Such as apples, berries, and bananas; provide natural sugars, fiber, and vitamins.
Vegetables - Including carrots, beets, and corn; offer fiber, vitamins, and minerals.
Butternut Squash - Provides fiber, vitamins A and C, and antioxidants.
WHAT IS A CARNIVORE DIET?
The carnivore diet is a dietary regimen that involves consuming only animal-based foods, primarily meat. This diet excludes all plant-based foods, including fruits, vegetables, grains, and legumes. It emphasizes high intake of meat, fish, eggs, and sometimes dairy products, depending on individual preferences. Proponents of the diet claim it can lead to weight loss, reduced inflammation, and improved mental clarity, while critics argue it may lack essential nutrients and pose potential health risks due to its restrictive nature.
FAT LOSS METHOD
WHAT IS FASTING?
Fasting is the practice of voluntarily abstaining from food and sometimes drink for a specific period. There are various types of fasting, including intermittent fasting (e.g., eating only during a certain window of time each day), prolonged fasting (lasting more than 24 hours), and periodic fasting (such as fasting on specific days each week).
Fasting can aid weight loss in several ways:
Caloric Reduction: By limiting the eating window or fasting period, you may naturally consume fewer calories, leading to weight loss.
Improved Insulin Sensitivity: Fasting can help regulate insulin levels and improve insulin sensitivity, which may facilitate fat loss and reduce hunger.
Increased Metabolic Rate: Short-term fasting can boost metabolism and enhance fat burning due to elevated levels of norepinephrine.
Enhanced Fat Oxidation: During fasting, the body shifts from using glucose to using fat as its primary energy source, potentially increasing fat loss.
WHAT IS HIIT CARDIO?
HIIT cardio, or High-Intensity Interval Training cardio, is a form of exercise that alternates between short bursts of intense activity and periods of lower-intensity recovery or rest. This approach aims to maximize cardiovascular fitness and calorie burning in a shorter amount of time compared to traditional steady-state cardio.
(ex of a HIIT routine) Low speed for 1 minute, High speed for 2 minutes
AIM FOR A CALORIE DEFICIT, PRIORITIZING FAT AND REDUCING CARBS
How Does This Help People Lose Weight Effectively?
Eating at a Deficit:
Eating fewer calories than your body utilizes, you will lose weight. Weight loss occurs when the balance of calories consumed and used is negative. This is because the body must find an additional source of energy to satisfy its needs. The body burns stored fat as energy, which causes weight lose.
Emphasis on Fat Intake:
Fat is more filling than carbs, helping you feel full longer. This makes it far easier to eat at a deficit.
Carbs cause blood sugar spikes. Eating at fat is much more stable energy source
The body enters ketosis. The liver converts fatty acids to ketones in this state. Ketones become the primary energy source. This shifts the body’s metabolism from a reliance on glucose/carbs to fat, promoting fat loss.
Minimizing Carb Intake:
Lowering your carb intake will help you enter ketosis.
EYE BAGS
Products
- Volufiline
- Ice cubes
- The Ordinary caffeinated eye serum
- First Aid Beauty Retinol Eye Cream with Squalane + Ceramides
Steps
Morning
1. Start with ice cubes, rub in a circular motion on the skin below the eye (under eye)
2. Apply the ordinary caffeinated eye serum to the under eye, don't apply too much
3. Let dry and proceed with other skincare steps (check skincare channel)
Night
1. After cleansing, dry the under eye are
2. Mix a small amount of volufiline and retinol eye cream together
3. Apply to your under eye and rub in
PRODUCTS
Volufiline- https://a.co/d/jeY4ttP
Retinol eye cream- https://www.sephora.com/product/fir...bda5411f260410bc235227c55214019e&gclsrc=3p.ds
Caffeinated eye serum- https://www.sephora.com/product/the-ordinary-deciem-caffeine-solution-5-egcg-P427416?skuId=2031409&om_mmc=ppc-MSN_357022448_1297423882482290_pla-4584688612583043_2031409___c&country_switch=us&lang=en&msclkid=cc8bc4f5131d1e3c4636a22f65ce71e5&utm_source=bing&utm_medium=cpc&utm_campaign=Sephora-USA-USD_CWORL_PLA_CONV_X_M-SHO_DESK_X_All_X_EN_MFB&utm_term=4584688612583043&utm_content=The Ordinary&gclid=cc8bc4f5131d1e3c4636a22f65ce71e5&gclsrc=3p.ds
EYE EXERCISES
Eye Rolling
Look up and slowly roll your eyes in a circular motion clockwise
Repeat 5-10 times
Then roll your eyes counterclockwise
Repeat 5-10 times
Figure Eight
Imagine a giant figure eight about 10 feet in front of you
Trace this figure with your eyes slowly
Do this for 30 seconds in one direction
Then switch and trace for 30 seconds in the opposite direction
Near and Far Focusing
Hold your thumb about 10 inches from your face
Focus on your thumb for 15 seconds
Then shift your focus to an object about 20 feet away for 15 seconds
Repeat this 5-10 times
Palming
Rub your palms together to warm them
Gently place your palms over your closed eyes
Hold for 30 seconds to a minute, allowing your eye muscles to relax
Sideways Viewing
Look straight ahead
Without moving your head, look as far to the right as possible
Hold for 5 seconds
Then look as far to the left as possible
Hold for 5 seconds
Repeat 5-10 times
Up and Down Viewing
Look straight ahead
Without moving your head, look up as far as possible
Hold for 5 seconds
Then look down as far as possible
Hold for 5 seconds
Repeat 5-10 times
Diagonal Viewing
Look to the upper right corner as far as possible
Hold for 5 seconds
Then look to the lower left corner as far as possible
Hold for 5 seconds
Repeat with upper left and lower right
Do this 5-10 times for each diagonal
Blinking
Blink your eyes rapidly for 10-15 seconds
Rest for 5 seconds
EYEBROWS
Shape with Tweezers
Remove stray hairs to create a clean, defined arch
Fill in Sparse Areas
Use a brow pencil or powder to fill gaps and create fullness
Brush and Groom
Use a spoolie brush to comb brows upward and outward
Apply Brow Gel
Set brows in place and add texture with a clear or tinted gel
Trim Long Hairs
Carefully trim overly long hairs to maintain a neat appearance
Eyebrow Tinting
Professional tinting can enhance color and definition
DEBLOATING METHOD
One of the best debloating methods I've found are diuretics, a diuretic is a substance or medication that promotes diuresis, which is the increased production of urine. In simpler terms, diuretics help your body get rid of excess water and salt (sodium) through urination. Here's some Good examples of diuretics
Natural diuretics
Water (yes, drinking more water can actually help reduce water retention)
Caffeine (found in coffee, tea, and some sodas)
Dandelion
Green tea
Parsley
Hibiscus
Hawthorn
Juniper
Ginger
Asparagus
Medicinal diuretics (prescription only):
Thiazide diuretics (hydrochlorothiazide)
Loop diuretics ( furosemide)
Potassium-sparing diuretics (spironolactone)
MANAGING POTASSIUM/SODIUM BALANCE
The 4:1 potassium-sodium (4g potassium, 1g sodium) ratio is a dietary approach that some people use to reduce facial bloating and water retention. Here's an explanation of how it's thought to work:
Balance of Electrolytes:
Potassium and sodium are both electrolytes that play crucial roles in fluid balance in the body.
A higher potassium to sodium ratio is believed to help balance fluid retention.
Sodium Reduction:
Excessive sodium intake can lead to water retention, including in the face.
By reducing sodium intake relative to potassium, it may help decrease overall water retention.
Potassium's Role:
Potassium helps counteract the effects of sodium in the body.
It can help flush out excess sodium through urine, potentially reducing bloating.
Cellular Fluid Balance:
Potassium is primarily an intracellular electrolyte (inside cells), while sodium is extracellular.
Increasing potassium intake may help draw excess fluid from the extracellular space into cells, reducing visible bloating.
Kidney Function:
The ratio may help optimize kidney function in regulating fluid balance.
Kidneys play a crucial role in maintaining the body's electrolyte balance.
Hormonal Effects:
This ratio might influence hormones that regulate fluid balance, such as aldosterone.
Anti-Inflammatory Properties:
Some studies suggest that a diet higher in potassium may have anti-inflammatory effects, which could indirectly affect facial bloating.
Dandelion Tea
This natural diuretic can help reduce water retention throughout the body, including the face.
Drink 1-2 cups daily, but consult with a healthcare provider first, especially if you have allergies or are on medication.
Facial Misting with Rosewater
Rosewater has anti-inflammatory properties and can help reduce puffiness when used as a facial mist.
Keep a spray bottle in the refrigerator for a cooling effect.
Lymphatic Drainage Massage
This gentle massage technique focuses on stimulating the lymphatic system to reduce fluid retention in the face.
Can be done with clean hands or using a jade roller.
Facial Steaming with Herbs
Adding herbs like rosemary or lavender to facial steam can help reduce inflammation and promote detoxification.
Steam your face for 5-10 minutes, 1-2 times a week.
Facial Cryotherapy
Using extremely cold temperatures on the face can help reduce inflammation and tighten skin.
This can be done professionally or at home with ice packs wrapped in a soft cloth.
Remember, while these methods may help reduce facial bloating, it's essential to address the root causes, which may include:
Excessive sodium intake
Dehydration
Allergies
Lack of sleep
Hormonal changes
JAW METHOD
MASSETER MUSCLE METHOD
Chewing Exercises:
Chew mastic gum: This is a simple way to work out your masseter muscles. Start with 10-15 minutes a day and gradually increase.
Use a jawline exerciser: These are specially designed tools that provide resistance for your jaw muscles.
Jaw Clenches:
Clench your teeth together firmly (but not too hard) and hold for 10 seconds. Relax and repeat 10-15 times.
You can do this throughout the day, but be careful not to overdo it to avoid TMJ issues.
Resistance Exercises:
Place your hand under your chin and apply gentle pressure while opening your mouth. Use your jaw muscles to resist the pressure.
Hold for 5-10 seconds and repeat 10-15 times.
Mewing:
While primarily focused on tongue posture, mewing can indirectly affect the development of jaw muscles over time.
Chin Lifts:
Tilt your head back and look at the ceiling.
Push your lower jaw forward to feel a stretch under the chin and in the jaw.
Hold for 10 seconds and repeat 10-15 times.
Diet Considerations:
Incorporate tougher foods that require more chewing, like raw vegetables, tough meats, or nuts (if not allergic).
Ensure adequate protein intake to support muscle growth.
Masseter Massage:
Gently massage the masseter area to improve blood flow and potentially aid in muscle development.
Stay Hydrated:
Proper hydration is crucial for muscle health and function.
Facial Yoga:
Practice facial yoga exercises that target the jaw area.
Proper Posture:
Maintaining good overall posture can help in developing a more defined jawline.
ZYGO METHOD
Facial Exercises:
Smile and Lift: Smile as wide as you can, then use your fingers to lift the cheek muscles upwards. Hold for 5-10 seconds and repeat 10-15 times.
Cheek Puff: Puff out your cheeks with air, then shift the air from one cheek to the other. Repeat 10-15 times.
Fish Face: Suck in your cheeks and lips as if making a fish face. Hold for 5 seconds, relax, and repeat 10-15 times.
Facial Yoga:
The "V":
Make a "V" sign with your index and middle fingers. Place them on each side of your eyes and apply gentle pressure while squinting. Hold for 5 seconds, relax, and repeat.
Facial Resistance Training:
Use a facial resistance band or your hands to provide resistance while you try to smile or move your cheeks outward.
Massage and Stimulation:
Gently massage the cheekbone area to increase blood flow and potentially stimulate muscle growth.
Facial Acupressure:
Apply pressure to specific points around the cheekbones to potentially stimulate muscle activity.
Facial Cupping:
Using small facial cups to create suction on the cheek area may help improve blood flow and potentially enhance muscle tone.
Proper Nutrition:
Ensure you're getting enough protein and essential nutrients to support muscle development.
Always be gentle when performing facial exercises to avoid strain or injury. If you experience any discomfort, stop the exercise immediately.
MAXILLA GROWTH METHOD
THUMB PULLING
The correct technique involves pushing the front part of the maxilla for about a minute per set, across multiple sets.
Additionally, force can be applied to the sides of the front, mid, and back palate without touching the teeth.
This method ensures targeted pressure on the maxilla, potentially leading to more effective results.
PALATE EXPANDER
A palate expander, also called an orthodontic or palatal expander is an oral device used to widen a narrow upper jaw. It fits in the roof of your mouth and gradually moves both halves of your jawbone apart.
How can I get a palate expander?
Consult an orthodontist who will assess if you need a palate expander.
MANDIBLE METHOD
Your mandible cant truly be changed without extensive surgery, but there are some ways to make look more prominent and sharp. The following list is softmaxxing methods and the list proceeding after that is a list of plastic surgeries currently available.
GUA SHA
Gua sha’s use force to drain the lymph nodes in your face. This will make your mandible appear more sharp and prominent.
HOW TO USE A GUA SHA
Jawline Massage:
Start from the center of your chin
Stroke outward along the jawline towards your ears
This can help define the jawline and relieve tension
Cheek Massage:
Begin at the side of your nose
Sweep the stone across your cheeks towards your temples
This can promote circulation and reduce puffiness
Neck Massage:
Begin at the base of your neck
Stroke upward towards your jawline
This can improve lymphatic drainage and relieve neck tension
Chin to Ear Massage:
Start under your chin
Stroke upward along your neck to your ears
This can help with lymphatic drainage and define the jawline
FAT LOSS
One of the easiest ways to get a sharper jawline (mandible) is to lose face fat. All the info you need will be in the fat loss method channel
PLASTIC SURGERY/HARDMAXXING
Jaw Implants (Mandibular Augmentation):
Silicone or other biocompatible implants are inserted to enhance jaw definition and prominence.
Can create a stronger, more defined jawline.
Chin Augmentation (Genioplasty):
While technically part of the mandible, the chin is often treated separately.
Can involve implants or sliding genioplasty (cutting and moving the chin bone).
Jawline Contouring:
Surgical reshaping of the jaw angles and lower border of the mandible.
Can create a more defined or slimmer jawline, depending on the goal.
Orthognathic Surgery:
Corrective jaw surgery to address significant misalignments.
Can involve moving the upper jaw (maxilla), lower jaw (mandible), or both.
Mandibular Angle Reduction:
Reducing prominent jaw angles for a softer, less square appearance.
Popular in some Asian countries for achieving a V-shaped face.
Masseter Reduction:
Surgical reduction of the masseter muscle to slim the lower face.
Can also be done non-surgically with Botox injections.
Mandibular Osteotomy:
Cutting and reshaping the jawbone to correct asymmetry or other structural issues.
Facial Feminization Surgery (FFS):
A collection of procedures, often including jaw and chin contouring, to create a more feminine appearance.
Facial Masculinization Surgery:
Similar to FFS, but aimed at creating more masculine features, often including jaw augmentation.
TMJ (Temporomandibular Joint) Surgery:
While primarily functional, this can also affect jaw aesthetics.
Submental Liposuction:
Removes excess fat under the chin, which can enhance jaw definition.
Neck Lift:
While not directly a jaw procedure, it can significantly impact the appearance of the jawline.
Custom Jaw Reconstruction:
Using 3D printing and advanced imaging to create custom implants for complex cases.
DISCLAIMER: IM NOT SUGGESTING YOU GET PLASTIC SURGERY, DO THIS AT YOUR OWN RISK WHEN YOU ARE ABOVE THE AGE OF 18.
Chewing for Jaw Width
Misconception:
Many people believe chewing to promote the growth of your lower third in width and height does not work. This could not be further from the truth, chewing is a very beneficial softmax that can greatly improve the aesthetic of your lower third. It is common knowledge that chewing hard foods will make your masseter muscles grow. When your masseters are large, it gives the jaw a wider look. Larger masseter muscles are also directly correlated to a longer ramus. But what if I told you that chewing puts repetitive mechanical stress on your mandible as well, causing your body to trigger a biological process called “mechanotransduction.”
How does Mechanotransduction Work?:
Mecganotranduction is the process where cells respond to stimuli (in this case, it’d be the mechanical stress put on the jaw) and responds by converting the signal into biochemical signals. The process is important to many bodily functions, and luckily this includes bone remodeling and muscle growth. Here is the process step by step:
Mechanical Stress
Mechanical stress is such as pressure, tension, or stretching is applied to the cells. In this case, we are putting stress on jaw muscles and bones by using the repetitive force of chewing.
Strain:
The force put upon the jaw causes a strain in cellular structures. Cell membrane, cytoskeleton, and the extracellular matrix all become strained. The body reacts and repairs these strains.
Detection of Strains:
There are specialized protein cells in the body called “mechanoreceptors” that detect any mechanical stress/change.
Biochemical signals
Once the strains have been detected, channel proteins open up letting calcium ions into the cell. The influx of calcium acts as a signal to start a specific process. The activated pathways create osteoblasts which are cells that build bones.
Cellular Response and Remodeling
In response to the mechanical stress, cells will remodel. Osteoblasts may make changes in bone density and shape. In your masseters, mechanical stress can lead to masseter hypertrophy, making jaw appear wider. Overall, your lower third will be enhanced.
Procedure:
Always start a chewing session by stretching your masseters to avoid TMJ and making your jaw downswung.
Chew mastic gum 1 hour bidaily using the premolars. If your jaw feels too sore to complete an hour, stop chewing. Slowly work your way up if you cannot complete an hour at the beginning. We don’t want to overstrain the jaw.
HAIR METHOD
DEEP CONDITIONING
Choose the Right Product:
Select a deep conditioner that suits your hair type (dry, oily, damaged, curly, etc.)
Look for ingredients like keratin, argan oil, shea butter, or natural oils
Wash Your Hair:
Start with clean, shampooed hair
Gently towel-dry to remove excess water
Apply the Deep Conditioner:
Section your hair for even application
Apply the product from mid-length to ends, then work up to the roots if needed
Use a wide-toothed comb to distribute the product evenly
Massage Your Scalp:
Gently massage the product into your scalp to stimulate blood flow
Cover Your Hair:
Use a shower cap or plastic wrap to cover your hair
This helps trap heat and allows the conditioner to penetrate deeper
Add Heat (Optional):
Use a hooded dryer or wrap a warm towel around your head
Heat can help the conditioner penetrate the hair shaft more effectively
Leave It On:
Let the conditioner sit for 15-30 minutes, or as directed on the product
Rinse Thoroughly:
Use cool water to rinse out the conditioner completely
Cool water helps seal the hair cuticle and add shine
Additional tips:
Deep condition once a week for dry or damaged hair, less frequently for oily hair
Don't overdo it; too much deep conditioning can lead to product buildup
For very dry hair, consider leaving the conditioner on overnight
You can make DIY deep conditioners with ingredients like avocado, honey, or coconut oil
BEST PRODUCTS FOR STRAIGHT HAIR
- big sexy hair texturizing powder
- based boy works texturzing powder
- medium hold low shine pomade
BEST PRODUCTS FOR WAVY HAIR
- based body works sea salt spray
- based body works hair clay
- low hold pomade, low shine
BEST HAIR PRODUCTS FOR CURLY HAIR
- cantu curling cream
- odele leave in condtioner
PRODUCTS/SUPPS FOR HAIR GROWTH/HEALTH
Biotin (Vitamin B7):
- Also known as Vitamin H
- Helps produce keratin, a protein that makes up hair
- Recommended dosage: 2,500-5,000 mcg daily
Minoxidil:
Forms and Usage:
- Topical solution (liquid)
- Foam
- Typically applied directly to the scalp twice daily
Brand Names:
- Rogaine (most common)
- Kirkland Signature Minoxidil
- Various generic versions
Rosemary oil:
- Mix a few drops with a carrier oil (like jojoba or coconut oil)
- Massage into the scalp
- Leave on for at least 15 minutes before washing
- Use 2-3 times per week
SKINCARE
BRANDS
- PCA
- La Roche Posay
- Sturm
- Dermologica
SKINCARE ROUTINES
Oily Skin
MORNING
1-cleanse face with PCA SKIN Facial Wash for Oily-Problem Skin
2-cover any breakouts with 5% benzoyl peroxide spot treatment (very thin layer)
3-moisturize face with La Roche Posay Effaclar Mat moisturizer
4-la roche posay spf 50 mineral sunscreen
NIGHT
1-cleanse face with PCA SKIN Facial Wash for Oily-Problem Skin
2-exfoliate your face with the microfoliant exfoliator from dermalogica
3-use the deep acne invisible liquid patch from dermalogica for any pimples
4-moisturize face with La Roche Posay Effaclar Mat moisturizer
Normal/Slightly Oily Skin
MORNING
1-wash face with just cold water
2-use a small amount benzoyl peroxide spot treatment on any breakouts
3- use a thin layer of the vitamin c serum from la roche posay
4-moisturize face with La Roche Posay Effaclar Mat moisturizer
5- la roche posay 50 spf mineral sunscreen
NIGHT
1-Double Cleanse with the la roche posay Oil Based Cleanser first, then the effaclar medicated gel cleanser after.
2-STURM spot treatment on any breakouts
3-moisturize face with La Roche Posay Effaclar Mat moisturizer
Dry Skin
MORNING
1-la roche posy hydrating face wash
2-la roche posay Cicaplast Balm B5 Soothing Therapeutic Multi Purpose Cream
3-la roche posay 50 spf sunscreen
NIGHT
1-La Roche-Posay Toleriane Purifying Foaming cleanser
2- sturm acne spot treatment
3- la roche posay Cicaplast Balm B5 Soothing Therapeutic Multi Purpose Cream
Why does my skin breakout when i start a new skin care product?
Skin purging: it's the process where your skin experiences an initial worsening of breakouts or irritation after starting a new skincare product or treatment. This occurs because the product accelerates the skin's cell turnover rate, bringing underlying impurities to the surface more quickly. Purging is typically a temporary phase that resolves as your skin adjusts to the new product, usually within 4-6 weeks. So if your skin gets worse when trying one these fitting routines, give it 1-2 months to see results.
It's also important to note that diet can impact your acne way more than skincare will, heres why:
Glycemic Index: High-glycemic foods (like sugary snacks and white bread) can cause spikes in blood sugar and insulin levels, which may increase oil production and acne severity.
Dairy Products: Some studies suggest a link between dairy consumption, especially milk, and increased acne. Dairy may influence hormones that can exacerbate acne.
Fatty Acids: Diets high in omega-6 fatty acids (found in processed oils) and low in omega-3 fatty acids (found in fish and flaxseeds) may promote inflammation and worsen acne.
Antioxidants and Vitamins: Diets rich in fruits and vegetables, which provide antioxidants, vitamins A, C, and E, can support skin health and may help reduce acne.
Processed Foods: Diets high in processed and fast foods, which often contain unhealthy fats and sugars, may contribute to acne by promoting inflammation.
DIET
Having a healthy diet is crucial because it provides essential nutrients that support overall bodily functions and maintain energy levels. It helps prevent chronic diseases such as heart disease, diabetes, and obesity by ensuring balanced intake of vitamins, minerals, and antioxidants. A healthy diet also supports mental well-being and cognitive function by providing nutrients that are important for brain health. Additionally, it aids in maintaining a healthy weight and promotes overall longevity and quality of life.
MEATS
Chicken Breast - Lean and high in protein.
Turkey - Another lean source of protein.
Lean Beef - Includes cuts like sirloin and tenderloin; rich in iron and zinc.
Pork Tenderloin - Lean cut with essential nutrients.
Fish - Especially fatty types like salmon, mackerel, and sardines, which are high in omega-3 fatty acids.
Lean Lamb - Good source of protein and vitamins.
Bison - Leaner than beef and high in nutrients.
VEGETABLES
Spinach - Rich in vitamins A, C, K, and folate, and high in antioxidants.
Broccoli - Contains vitamins C and K, fiber, and compounds that may support immune health.
Kale - Packed with vitamins A, C, and K, along with antioxidants and fiber.
Carrots - High in beta-carotene (vitamin A), fiber, and antioxidants.
Sweet Potatoes - Rich in vitamins A and C, potassium, and fiber.
Brussels Sprouts - Good source of vitamins C and K, fiber, and antioxidants.
Bell Peppers - High in vitamins A and C, and various antioxidants.
Beets - Contains vitamins and minerals like folate and manganese, and antioxidants.
Tomatoes - Rich in vitamins C and K, and lycopene, an antioxidant.
Garlic - Contains allicin, which may have anti-inflammatory and immune-boosting properties.
FRUITS
Blueberries - Rich in antioxidants, vitamins C and K, and fiber; supports brain health and may reduce inflammation.
Apples - High in fiber, vitamin C, and various antioxidants; beneficial for heart health and digestion.
Bananas - Provide potassium, vitamin C, and vitamin B6; good for heart health and energy levels.
Oranges - Excellent source of vitamin C, fiber, and antioxidants; supports immune health and skin health.
Strawberries - High in vitamin C, manganese, and antioxidants; may improve heart health and reduce inflammation.
Kiwi - Rich in vitamins C and K, fiber, and antioxidants; supports digestive health and immune function.
Pomegranates - Packed with antioxidants and vitamins C and K; may support heart health and reduce inflammation.
Avocados - High in healthy fats, vitamins E, C, and K, and potassium; beneficial for heart health and nutrient absorption.
Mangoes - Provide vitamins A, C, and E, and fiber; supports immune health and skin health.
Grapes - Contain antioxidants, vitamins C and K, and fiber; may support heart health and reduce inflammation.
CARBS
Sweet Potatoes - Rich in fiber, vitamins A and C, and antioxidants.
Quinoa - Provides complete protein, fiber, and various essential vitamins and minerals.
Brown Rice - A whole grain high in fiber, magnesium, and B vitamins.
Oats - Contains soluble fiber, vitamins, and minerals; supports heart health.
Legumes - Includes beans, lentils, and chickpeas, which are high in fiber, protein, and various nutrients.
Whole Wheat - Found in whole wheat bread and pasta; provides fiber, B vitamins, and minerals.
Barley - A whole grain high in fiber, vitamins, and minerals.
Fruits - Such as apples, berries, and bananas; provide natural sugars, fiber, and vitamins.
Vegetables - Including carrots, beets, and corn; offer fiber, vitamins, and minerals.
Butternut Squash - Provides fiber, vitamins A and C, and antioxidants.
WHAT IS A CARNIVORE DIET?
The carnivore diet is a dietary regimen that involves consuming only animal-based foods, primarily meat. This diet excludes all plant-based foods, including fruits, vegetables, grains, and legumes. It emphasizes high intake of meat, fish, eggs, and sometimes dairy products, depending on individual preferences. Proponents of the diet claim it can lead to weight loss, reduced inflammation, and improved mental clarity, while critics argue it may lack essential nutrients and pose potential health risks due to its restrictive nature.
FAT LOSS METHOD
WHAT IS FASTING?
Fasting is the practice of voluntarily abstaining from food and sometimes drink for a specific period. There are various types of fasting, including intermittent fasting (e.g., eating only during a certain window of time each day), prolonged fasting (lasting more than 24 hours), and periodic fasting (such as fasting on specific days each week).
Fasting can aid weight loss in several ways:
Caloric Reduction: By limiting the eating window or fasting period, you may naturally consume fewer calories, leading to weight loss.
Improved Insulin Sensitivity: Fasting can help regulate insulin levels and improve insulin sensitivity, which may facilitate fat loss and reduce hunger.
Increased Metabolic Rate: Short-term fasting can boost metabolism and enhance fat burning due to elevated levels of norepinephrine.
Enhanced Fat Oxidation: During fasting, the body shifts from using glucose to using fat as its primary energy source, potentially increasing fat loss.
WHAT IS HIIT CARDIO?
HIIT cardio, or High-Intensity Interval Training cardio, is a form of exercise that alternates between short bursts of intense activity and periods of lower-intensity recovery or rest. This approach aims to maximize cardiovascular fitness and calorie burning in a shorter amount of time compared to traditional steady-state cardio.
(ex of a HIIT routine) Low speed for 1 minute, High speed for 2 minutes
AIM FOR A CALORIE DEFICIT, PRIORITIZING FAT AND REDUCING CARBS
How Does This Help People Lose Weight Effectively?
Eating at a Deficit:
Eating fewer calories than your body utilizes, you will lose weight. Weight loss occurs when the balance of calories consumed and used is negative. This is because the body must find an additional source of energy to satisfy its needs. The body burns stored fat as energy, which causes weight lose.
Emphasis on Fat Intake:
Fat is more filling than carbs, helping you feel full longer. This makes it far easier to eat at a deficit.
Carbs cause blood sugar spikes. Eating at fat is much more stable energy source
The body enters ketosis. The liver converts fatty acids to ketones in this state. Ketones become the primary energy source. This shifts the body’s metabolism from a reliance on glucose/carbs to fat, promoting fat loss.
Minimizing Carb Intake:
Lowering your carb intake will help you enter ketosis.
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