snowman20
spread love gang
- Joined
- Sep 22, 2025
- Posts
- 256
- Reputation
- 407
I know this guide is awful but this is my first guide so I don't really care and I gotta say most of the stuff I've read is dogshit and I think I might've lost some braincells because of it, most of the stuff on this site is useless and water. I'm gonna make a guide about what I've learnt from botbs after this
eyebrow pencil or mascara
microneedling
get an eyebrow transplant
latisse
castor oil
minoxidil
hyaluron
tweezers
blade
wax
brush
brow gel
dark brown or black
latisse
peppermint oil
castor oil
eyelash serum
eyelash extensions
eyelash tint/dye
mascara (clear or normal)
eyelashe curler (warm it with hair dyer)
lash lift
concealer
vitamin c serum
retinol cream
moisturizer
collagen
ice
caffiene serum
microneedling
vitamins (c, k, d3, k2, b complex, iron, e)
sleep
sunscreen
fixes-
Excessive sodium intake
Dehydration
Lack of sleep
Hormonal changes
potassium
Natural diuretics-
Water
Caffeine
(Dandelion
Green tea
Parsley
Hibiscus
Hawthorn
Juniper
Ginger
Asparagus)
Wash your damn face Twice daily
Quit Soda and Sugar
Quit processed food
Change your pillowcase once a week
Quit Smoking
Drink water
don't pick or pop
Cleanser (am/pm)
Moisturizer (am/pm)
sunscreen
exfoliating scrub 3 times a week
derma stamp once a week
benzoyl peroxide/ Salicylic acid/ niacinamide/ azelaic acid
chemical exfoliant AHA/BHA once a week
zinc, vitamin a and d supplements
8-9 hours of sleep
eat healthier
avoid smoking
don't do drugs
Glutathione + Vitamin C
eyedrops
vitamin C
tretinoin (work up to 0.05% ED)
dermarolling 1mm 1 time weekly
sunscreen: spf 50
Red light therapy
Aloe vera
collagen supplement
topical Retinoids
antioxidants like vitamin c and E
Hydratation
moisturizers like hyaluronic acid with occlusive agents ceramides
Eyebrow pencils
Fine tip point eyebrow pencil
Mascara
lip liner
Eyeliner waterline pencil
Concealers
BB creams
hair care products-
Shampoo
Conditioner
Leave-in conditioner
Hair oil
Blow dry cream
Heat protectant
Hair mask
lifestyle-
Diet: A balanced diet with plenty of protein and omega-3 will ensure optimal hair growth. Focus on fatty fish, nuts, eggs, avocados, sweet potatoes, meat.
Water: Drink 3+ liters of water
Sleep: Sleep 8hr+ a day, in a slightly cold room, in complete silence and darkness, and following regular sleep patterns (go to sleep and wake up at roughly the same hours throughout the entire week)
Sun: Direct sunlight can damage hair through a process similar to bleaching. protect your hair, wear hats, or just avoid frying it under intense sun for too long.
Swimming: Salt water (from the sea) and chloride (from swimming pools) can damage your hair in the long run; moreover, wetting your hair too often can also lead to breakage and damage.
Tying your hair: When at home, try to never tie your hair. When outside, avoid tight hairstyles as they can lead to hair loss and breakage. Ponytails should be low-set, not high-set; this applies minimal stress to hair follicles.
Hair ties: Never use low quality hair ties and stay away from those with little metallic pieces in them. Use scrunchies if possible, as they are less damaging to hair.
Scalp massages: Massaging your scalp relieves tension and fosters hair growth. a good rule of thumb is having a relaxing scalp massage every time you shampoo.
Brushing: Avoid brushing your hair too much and only use quality brushes. Never brush when wet if you can avoid it.
Touching your hair: Avoid touching and pulling on your hair as well as scratching your scalp.
Towels: use microfiber towels
Pillowcases: use silk pillowcases
Combs: Use wide-toothed ones
vitamins and minerals for hair-
Vitamin D
Iron
Biotin (B3)
omega 3-6 ratio (1-3 ratio or lower causes lower inflammation in the body)
The following minerals need more research:
Zinc
Riboflavin (B2)
B12
Folic acid (B9)
Creatine: Increases strength and lean muscle mass.
Garlic: Good for heart, physical and sexual vitality, cognition, and Immunity.. It also has anti-aging properties.
Turmeric: It’s better to take Turmeric rather than Curcumin but both are equally great supplements you should have.
Emblica Officinalis: GOD-Tier Supplement which boosts Collagen, Promotes Hair Growth, and Boosts Immunity.
Nitrate: has been shown to improve anaerobic and aerobic endurance, blood flow, and work output, resulting in increased muscle recovery between bouts of exercise
Caffeine: Best Pre-workout.
Tinospora cordifolia: Boosts Immunity, gives you a shield from All diseases.
Curcumin: reduces markers of inflammation and increases the levels of endogenous antioxidants in the body
Fish Oil: reduction in Cortisol levels, Helps build muscle.
Vitamin C: CHAD-Tier Supplement for Collagen and Immunity, Essential for whitemaxxing.
Vitamin D3/K2: Increases cognition, immune health, bone health and boosts Testosterone like crazy.
Zinc: Increases Insulin sensitivity and helps boosts Testosterone.
Magnesium: Restore Testosterone levels to Normal.
Ginger: Boost T, makes you a man.
Vitamin A: Can work wonders for the skin.
gut health-
Avoid Toxic Foods
First and foremost you must eliminate what is causing gut issues:
Processed seed oils (canola, vegetable, soybean, palm, etc),
Processed sugars / anything packeted
Artificial flavourings, colourings
GMO Foods, Non-organic foods
Excess fibrous Uncooked vegetables
Gluten (breads, pasteurised dairy, soy, corn, nuts)
Alcohol, antibiotics/prescription drugs, anti-inflammatories, excess coffee
Chew your food properly
fasting - you can do intermittent fasting within the day or a 24 hour fast every 2-4 weeks
Eat Probiotic Foods or take probiotic supplement
Consume probiotic foods like yoghurt, kefir, peas, sauerkraut, kimchi, raw cheese on a daily basis to promote good bacterial growth in the gut
Alternatively you can use a probiotic supplement
Destress - You may be doing everything right with your diet but still experiencing gut issues because of the stress you feel in daily life.
Getting sunlight in the early morning
Meditation or breathing exercises before going to bed
Workout earlier in the day
Make an alarm for when to sleep and not when to wake up
Make your room cold
Get rid of all the lights in your room besides overhead and lamps
Get blackout curtains and possibly an eye mask
Get a weighted blanket
Invest in a high-quality mattress
Orthopedic pillow
Blue light screen filters and glasses
Eyebrows -
eyebrow pencil or mascara
microneedling
get an eyebrow transplant
latisse
castor oil
minoxidil
hyaluron
grooming
tweezers
blade
wax
brush
brow gel
color
dark brown or black
Eyelashes -
latisse
peppermint oil
castor oil
eyelash serum
eyelash extensions
eyelash tint/dye
mascara (clear or normal)
eyelashe curler (warm it with hair dyer)
lash lift
Eye bags -
concealer
vitamin c serum
retinol cream
moisturizer
collagen
ice
caffiene serum
microneedling
vitamins (c, k, d3, k2, b complex, iron, e)
sleep
sunscreen
Debloat -
fixes-
Excessive sodium intake
Dehydration
Lack of sleep
Hormonal changes
potassium
Natural diuretics-
Water
Caffeine
(Dandelion
Green tea
Parsley
Hibiscus
Hawthorn
Juniper
Ginger
Asparagus)
Skincare -
Wash your damn face Twice daily
Quit Soda and Sugar
Quit processed food
Change your pillowcase once a week
Quit Smoking
Drink water
don't pick or pop
Cleanser (am/pm)
Moisturizer (am/pm)
sunscreen
exfoliating scrub 3 times a week
derma stamp once a week
benzoyl peroxide/ Salicylic acid/ niacinamide/ azelaic acid
chemical exfoliant AHA/BHA once a week
zinc, vitamin a and d supplements
Whiten the whites of the eye -
8-9 hours of sleep
eat healthier
avoid smoking
don't do drugs
Glutathione + Vitamin C
eyedrops
Collagen -
vitamin C
tretinoin (work up to 0.05% ED)
dermarolling 1mm 1 time weekly
sunscreen: spf 50
Red light therapy
Aloe vera
collagen supplement
topical Retinoids
antioxidants like vitamin c and E
Hydratation
moisturizers like hyaluronic acid with occlusive agents ceramides
Makeup -
Eyebrow pencils
Fine tip point eyebrow pencil
Mascara
lip liner
Eyeliner waterline pencil
Concealers
BB creams
Hairs -
hair care products-
Shampoo
Conditioner
Leave-in conditioner
Hair oil
Blow dry cream
Heat protectant
Hair mask
lifestyle-
Diet: A balanced diet with plenty of protein and omega-3 will ensure optimal hair growth. Focus on fatty fish, nuts, eggs, avocados, sweet potatoes, meat.
Water: Drink 3+ liters of water
Sleep: Sleep 8hr+ a day, in a slightly cold room, in complete silence and darkness, and following regular sleep patterns (go to sleep and wake up at roughly the same hours throughout the entire week)
Sun: Direct sunlight can damage hair through a process similar to bleaching. protect your hair, wear hats, or just avoid frying it under intense sun for too long.
Swimming: Salt water (from the sea) and chloride (from swimming pools) can damage your hair in the long run; moreover, wetting your hair too often can also lead to breakage and damage.
Tying your hair: When at home, try to never tie your hair. When outside, avoid tight hairstyles as they can lead to hair loss and breakage. Ponytails should be low-set, not high-set; this applies minimal stress to hair follicles.
Hair ties: Never use low quality hair ties and stay away from those with little metallic pieces in them. Use scrunchies if possible, as they are less damaging to hair.
Scalp massages: Massaging your scalp relieves tension and fosters hair growth. a good rule of thumb is having a relaxing scalp massage every time you shampoo.
Brushing: Avoid brushing your hair too much and only use quality brushes. Never brush when wet if you can avoid it.
Touching your hair: Avoid touching and pulling on your hair as well as scratching your scalp.
Towels: use microfiber towels
Pillowcases: use silk pillowcases
Combs: Use wide-toothed ones
vitamins and minerals for hair-
Vitamin D
Iron
Biotin (B3)
omega 3-6 ratio (1-3 ratio or lower causes lower inflammation in the body)
The following minerals need more research:
Zinc
Riboflavin (B2)
B12
Folic acid (B9)
other supplements -
Creatine: Increases strength and lean muscle mass.
Garlic: Good for heart, physical and sexual vitality, cognition, and Immunity.. It also has anti-aging properties.
Turmeric: It’s better to take Turmeric rather than Curcumin but both are equally great supplements you should have.
Emblica Officinalis: GOD-Tier Supplement which boosts Collagen, Promotes Hair Growth, and Boosts Immunity.
Nitrate: has been shown to improve anaerobic and aerobic endurance, blood flow, and work output, resulting in increased muscle recovery between bouts of exercise
Caffeine: Best Pre-workout.
Tinospora cordifolia: Boosts Immunity, gives you a shield from All diseases.
Curcumin: reduces markers of inflammation and increases the levels of endogenous antioxidants in the body
Fish Oil: reduction in Cortisol levels, Helps build muscle.
Vitamin C: CHAD-Tier Supplement for Collagen and Immunity, Essential for whitemaxxing.
Vitamin D3/K2: Increases cognition, immune health, bone health and boosts Testosterone like crazy.
Zinc: Increases Insulin sensitivity and helps boosts Testosterone.
Magnesium: Restore Testosterone levels to Normal.
Ginger: Boost T, makes you a man.
Vitamin A: Can work wonders for the skin.
Health -
gut health-
Avoid Toxic Foods
First and foremost you must eliminate what is causing gut issues:
Processed seed oils (canola, vegetable, soybean, palm, etc),
Processed sugars / anything packeted
Artificial flavourings, colourings
GMO Foods, Non-organic foods
Excess fibrous Uncooked vegetables
Gluten (breads, pasteurised dairy, soy, corn, nuts)
Alcohol, antibiotics/prescription drugs, anti-inflammatories, excess coffee
Chew your food properly
fasting - you can do intermittent fasting within the day or a 24 hour fast every 2-4 weeks
Eat Probiotic Foods or take probiotic supplement
Consume probiotic foods like yoghurt, kefir, peas, sauerkraut, kimchi, raw cheese on a daily basis to promote good bacterial growth in the gut
Alternatively you can use a probiotic supplement
Destress - You may be doing everything right with your diet but still experiencing gut issues because of the stress you feel in daily life.
Sleep
Getting sunlight in the early morning
Meditation or breathing exercises before going to bed
Workout earlier in the day
Make an alarm for when to sleep and not when to wake up
Make your room cold
Get rid of all the lights in your room besides overhead and lamps
Get blackout curtains and possibly an eye mask
Get a weighted blanket
Invest in a high-quality mattress
Orthopedic pillow
Blue light screen filters and glasses
Testosterone -
Lift heavy (compound lifts)
Sleep 7–9 hours (deep REM)
Lower body fat (10–15%)
Eat enough dietary fat
Optimize zinc intake
Optimize vitamin D3
Strength train 3–5x/week
Manage cortisol (stress)
Avoid alcohol and drugs
Boost magnesium
Intermittent fasting
Eat carbs pre-workout
Cold exposure / cold showers
Get enough protein
Fix micronutrient deficiencies
Avoid endocrine disruptors
Get daily sunlight
Sleep 7–9 hours (deep REM)
Lower body fat (10–15%)
Eat enough dietary fat
Optimize zinc intake
Optimize vitamin D3
Strength train 3–5x/week
Manage cortisol (stress)
Avoid alcohol and drugs
Boost magnesium
Intermittent fasting
Eat carbs pre-workout
Cold exposure / cold showers
Get enough protein
Fix micronutrient deficiencies
Avoid endocrine disruptors
Get daily sunlight
Lips -
Brushing them with a toothbrush
Vaseline
Hydraulic acid serum
microneedling
collagen
Others -
weightloss
skin
eyebrows
eyelashes
teeth
hair
Vaseline
Hydraulic acid serum
microneedling
collagen
Others -
weightloss
skin
eyebrows
eyelashes
teeth
hair
Last edited:
the next guide will be even better
