The Beautification Cheat Sheet

Hair

Why stress turns your hair white

Increase in nerve fibers that release adrenaline to hair follicles, which activates peroxide groups turning hair white.

Fight or flight turns hair white with noradrenaline: https://www.nature.com/articles/d41586-019-03949-8

Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase

DHT is the hormone primarily responsible for beard growth and also baldness. It binds to receptors in the face to promote beard growth and also scalp for hair loss. The drugs used to prevent hair loss are 5-alpha-reductase inhibitors.

DHT is the primary androgen for libido, aggression, and connective tissue repair.

If your mother’s father was bald, there is a higher probability you will be. The pattern of DHT receptors will dictate if you’ll go bald everywhere. Same with the density of the beard and DHT receptors. Testosterone and DHT levels

Creatine & DHT/Hair Loss

Water into the muscle, support strength, cognitive promotion, etc. It also promotes 5-alpha-reductase activity, so some people go bald faster.

Predicting Aging Rates by Pubertal Rates

The speed of entry and exit into puberty might be an interesting window into how fast one is going through their aging and developmental arc.

Puberty development varies between people. Some girls grow very tall and then develop breasts, some boys may get a deepened voice but not grow a beard until later. Others may look like fully grown adults extremely quickly.

However, we don’t know how the speed actually relates to overall aging. In his conversation with David Sinclair, it seems that those who mature earlier tend to age faster too. 

Boundless (Notes)

How to Assess and Quickly Fix Your Own Personal Body Symmetry

Exercise 1: Sitting Arm Circles (Rebalances shoulder joints):

1. Place a chair in front of a mirror so that you can watch your shoulders. Start by sitting in the middle of the chair with your feet pointed straight ahead, 4 to 6 inches apart.
2. Relax your stomach and roll your pelvis forward to create a small arch in your low back. Hold this position during the entire exercise.
3. Squeeze your shoulder blades back and extend your arms straight out from your sides at shoulder level.
4. Curl your fingertips to your palms, as if you’re making a fist, and point your thumbs out straight ahead. As you do this, keep your arms straight and at shoulder level.
5. With palms facing down and thumbs pointing straight forward, rotate your hands up and forward in 6-inch shoulder circles for thirty reps.
6. Now reverse direction, with palms facing up and thumbs pointed backward. Rotate your hands up and backward in the same small shoulder circles for thirty reps.
7. Keep your arms at shoulders level throughout the entire exercise.

Exercise 2: Sitting Elbow Circles (scapular retraction and helps to pull shoulders and upper back muscles into place):

1. Stay in the seated position with your pelvis tilted forward, back slightly arched, and stomach relaxed. Curl your fingertips to your palms and point your thumbs out. Place your knuckles at your temple with your thumbs pointed down toward the ground.
2. Pull your elbows back and then close them together in front of your face, as though you are flapping your wings. Keep your elbows up at shoulder level the entire time. Keep your head still and erect. Continue to open and close your elbows with your knuckles at the temples for thirty reps. Be sure to bring your elbows all the way back, as if you were sitting up against a wall and trying to get your elbows to touch the wall. When you bring your elbows together to touch in front of your face, try to keep them as high as possible.

Exercise 3: Kneeling Ankle Squeezes (hip stability through bilateral rotators of the hips):

1. Kneel with a pillow or block between your ankles and feet. Keep your pelvis tilted forward and stomach muscles relaxed throughout the exercise.
2. Focusing on using your glutes and pressing through the entire inner edges of your feet, squeeze and release the pillow or block between the entirety of the inner edge of your ankles and feet for thirty reps. Keep your upper body relaxed and look straight ahead.

Exercise 4: Supine Foot Circles and Point Flexes (targets the muscles of the lower leg and foot and can assist with ankle, knee, and hip symmetry and function):

1. Lie on your back with one leg extended and the other leg pulled up toward your chest. Clasp your hands behind the flexed knee. Keep the foot that is on the floor pointed straight up toward the ceiling, with your thigh muscles relaxed.
2. Circle the foot of the leg you’re holding in one direction for thirty reps and then reverse direction for thirty more reps. Make sure the knee stays absolutely still, with all movement coming from the ankle, not the knee. Make the biggest, fullest circles you can possibly make with your foot. Imagine that you’re scraping out the inside of a bowl with your foot.
3. Do thirty reps of pointing and flexing that same foot, bringing the toes of the elevated leg back toward the shin to flex, then reversing direction to point the foot forward.
4. Switch legs and repeat.

How to Eat Your Way to Symmetry

Weston Price traveled the world to study indigenous cultures, before and after exposure to a Western diet. Before, they were handsome and had broad faces, wide dental arches, exceptionally aligned teeth, and no tooth decay. Once they began consuming sugar, white flour, and nutrient-poor Western foods, within a single generation, their faces grew narrower, their dental arches became irregular, their teeth became overcrowded, and tooth decay ran rampant. Price believed the diet was to blame for these immediate changes and for the newly developed of allergies and airway obstruction that began to suffer from. Leading to mouth breathing, poor tongue posture, and the growth of long and narrow faces.

Traditional cultures had preconception diets, ensuring mothers had adequate storage of vitamins and minerals well before conception.

It is recommended that women expecting, or trying to conceive, eat the following:

• Grass-fed meats and organ meats (such as liver, eggs from pastured chickens)
• Raw milk and butter
• Cod liver oil, fish eggs, fish
• Fermented foods (such as cheese, yogurt, and sauerkraut)
• Soaked nuts and properly prepared grains
• Wild plants and fresh fruits and vegetables

These foods supplied important nutrients for proper infant development, particularly vitamins A, D, E, and K2. It is suggested that women follow the Weston A. Price guidelines.

Back when Weston was practicing, experts would blame poor symmetry on racial mixing. Modern orthodontists tend to blame genetics, thumb-sucking, and even consuming soft foods. They may have an effect, but Weston stands by the lack of vitamins A, D, E, and K2 being deficient. Fetal development animal research appear to back his theory, presenting maxillonasal dysplasia without adequate A, D, and K2.

• Vitamin A is important for maintaining morphological health and function of epithelial tissue and is involved in maintaining normal phenotypic expression. By depriving your children of vitamin A, you may be causing less-than-beautiful skin or an unhealthy gut but also improper genetic expression, which may have an effect on physical symmetry, function, and beauty.
• Vitamin D plays an important role in the strengthening of bones, as the well as the absorption and mobilization of calcium throughout the body. It acts through a nuclear receptor to perform calcium reabsorption, phosphate absorption in the intestine, calcium mobilization in the bones, and calcium reabsorption in the kidneys.
• Vitamin E is necessary for circulation and tissue repair and healing. Anybody eating a lot of modern, processed vegetable oils likely required high amounts of vitamin E to combat oxidative damage these polyunsaturated fats can cause. Found in animal foods such as butter and organ meats, and in plant foods such as nuts and seeds, legumes, and dark leafy greens.

Weston A. Price diet basics:

• Unprocessed whole foods
• Pasture-fed meats and animal foods like beef, game animals, lamb, poultry, and eggs
• Wild, non-farm-raised fish, fish eggs, and shellfish
• Full-fat dairy products from pasture-raised cows. Ideally, these should be raw and/or fermented products like raw milk, yogurt, kefir, cultured butter, raw cheeses, and fresh and sour cream
• Liberal use of animal or animal-derived fats, including lard, tallow, egg yolks, butter, and cream
• Traditional oils like extra-virgin olive oil and expeller-pressed sesame oil, and limited amounts of expeller-pressed flaxseed oil, as well as coconut oil, palm oil, and palm kernel oil
• Cod liver oil, enough to provide 10,000 IU of vitamin A and 1,000 IU of vitamin D. It’s less well-known and less popular, but emu oil can also accomplish this
• Organic fresh fruits and vegetables
• Soaked, sprouted, or sour-leavened whole grains, legumes, and nuts. These processes eliminate antinutrients like phytic acid and enzyme inhibitors
• Frequent consumption of lacto-fermented fruits, vegetables, drinks, and condiments
• Homemade beef, chicken, and lamb stocks made with the bones of non-GMO animals, as well as stock made with wild fish
• Filtered water for both drinking and cooking
• Unrefined salts and a wide range of herbs and spices
• Homemade salad dressings made with extra-virgin olive oil, raw vinegar, and limited amounts of expeller-pressed flaxseed oil
• Moderate use of traditional, natural sweeteners such as raw honey, maple sugar, maple syrup, dehydrated cane sugar juice (sold as rapadura sugar), stevia powder, and date sugar
• Strictly moderate consumption of unpasteurized beer and wine
• Cooking these foods in cast-iron, stainless-steel, glass, or high-quality enamel pots and pans

How to Breathe Yourself to Better Symmetry

High-level athletic ability and success appears to depend on having an open, well-formed airway, which depends on symmetrical facial structure. The best way to breathe is through the nose, although many children with autoimmune issues such as asthma, heavy mucus, or nasal congestion, tend to breathe through the mouth.

Young children who breathe through their mouths tend to develop asymmetrical faces and poor jaw and tooth alignment. Mouth breathing can cause the face to grow long and narrow, and it inhibits the full development of the jaw, which shift slightly back from their ideal positions, reducing the openness of the airway.

Nasal breathing enhances smell, improves oxygen absorption in your lungs by increasing nitric oxide production in the sinuses, warms and humidifies the air you breathe before it reaches the lower airway, and helps to filter impurities via the hair and cavities within the sinuses. It is also responsible for proper craniofacial development, temporomandibular joint function, head posture, and overall facial symmetry.

When nasal breathing doesn’t happen, during stressful/sick events, we develop mouth-breathing with shallow chest-breathing habits, which forces the body into prioritizing getting oxygen into our blood, including sleep-disordered breathing. In children, this may lead to the type of annoying hyperactive kid with a runny nose, a gaping wide mouth, and bad behavior. Mouth breathers tend to have poor definition of their cheekbones, asymmetrical noses, and upper back and neck postural changes that result in decreased muscle strength, less chest expansion, impaired breathing, disrupted sleep, and even subpar athletic performance. Potentially creating the need for braces.

When the jaw and face are not symmetrical, the airway is compromised by the tongue during sleep. The combination of mouth breathing, prolonged bottle feeding, sippy cups, consumption of soft and processed foods, poor intake of fat-soluble vitamins, autoimmune disorders and allergies, and poor oxygenation narrows breathing and restricts oxygen intake and sleep quality. Each time the brain has to deal with these breathing interruptions, it halts entry into deep sleep, and your body is never able to get a full restorative sleep. You toss and turn, grind your teeth, or snore in the attempt to get more air. A contributing factor to ADHD, Alzheimer’s, cancer, heart disease, diabetes, mood disorders such as depression, and cognitive learning disorders.

To test for sleep apnea you can use a continuous pulse oximeter to monitor oxygenation levels during a night of sleep. If they drop dramatically at several points throughout the night it is highly likely. You can also get a sleep study polysomnography.

To fix sleep apnea:

• Listen to Dr. Joseph Zelk podcasts with Ben. Discussing CPAP therapy
• Mouth taping (Somnifix)
• Perform regular postural exercises
• Jaw alignment therapy or massage work on the jaw, face, and neck muscles
• Pay attention to sleeping position and consider sleeping on your side
• If you must sleep on your back, consider a back-sleeping sleep-apnea pillow or a zero-gravity mattress and bed frame
• Use a hypoglossal nerve stimulator

For children:

• Discourage thumb sucking, extended bottle feeding, sippy cups, and mouth breathing
• Look into and learn more about orthotropics
• Avoid orthodontics, since getting braces can significantly compromise your airway
• Use a holistic dentist
• Consume foods rich in vitamin K2, such as egg yolks, liver, butter, and natto, or consider a K2 supplement
• Chew each bite of food 25-40 times and avoid pureed foods. Keep head upright to activate the mastication muscles better
• Oil pulling
• http://buteykoforkids.org/

The forces exerted by the lips and tongue can influence facial development. As you breathe in, the lips and cheeks exert a slight inward, sucking pressure as the tongue exerts an opposite force. When you breathe through the nose, the tongue should sit on the roof of your mouth, pressing against it and causing it to grow wide and U-shaped. Creating more room for the teeth.

Breath-hold walk:

1. Take a small, silent breath in and a small, silent breath out through your nose.
2. Inhale as much air as you can without excessive straining, then pinch your nose with your fingers to hold your breath.
3. Walk as many paces as possible with your breath held.
4. When you resume breathing, do so only through your nose. Try to calm your breathing immediately.
5. After resuming your breathing, your first breath will probably be bigger than normal. Make sure that you calm your breathing as soon as possible by suppressing your second and third breaths.
6. You should be able to recover normal breathing within two to three breaths. If your breathing is erratic or heavier than usual, you have held your breath for too long.
7. Wait for a minute or two before repeating the breath-hold.
8. Repeat this exercise five or six times until your nose is decongested.

The Most Important Body Part For Better Symmetry

Katy Bowman (Whole Body Barefoot) and Dr. Emily Splichal (Barefoot Strong). Foot researcher and nutritionist Norman Walker posits that if women consistently wear heels over 2 inches high, their digestive systems can be thrown out of alignment, contributing to constipation and poor digestive function. Pete Egoscue (Egoscue training program) teaches that feet are crucial to the normal function of the lymphatic system. Proper foot strength is crucial for balance, digestion, absorption, elimination, and bowel movements. Daniel Lieberman (grandfather of the barefoot running movement and human evolutionary biologist). Dr. Lynn T. Stahel pointed out in his paper Shoes for Children: A Review that optimal foot development can only occur with a barefoot, uncoddled foot environment from an early age.

25% of the body’s bones are in the feet and there are thousands of nerves in the soles that can affect nearly every organ in the body and part of the body. Studies have shown that reflexology can increase blood flow to the kidneys and the intestines, decrease blood pressure and anxiety, reduce pain in AIDs patients, control peripheral neuropathy due to diabetes mellitus, kidney stones, and osteoarthritis, and even stabilize blood sugar in type 2 diabetics.

Shoes should only be worn when necessary (walking around glass covered streets or important events). Otherwise, go barefoot or wear zero-drop or minimalist footwear. Kids with poor posture often have flat feet that haven’t been exposed to frequent barefoot ground stress.

Fortunately, toe crowding and atrophied foot bones and muscles is reversible:

• Walk barefoot as much as possible, without socks. Allowing greater proprioceptive nerve endings on the bottoms of your feet
• Walk with your feet pointing straight ahead so you don’t interfere with proper use of muscles and ligaments in the feet, knees, and hips
• Choose shoes that are super flexible or minimalist (Xero, Vibram, Vivo Barefoot, Happy Little Soles, Bobux, Merrell, and Nike Free)
• Play foot games yourself or with kids to encourage motor skills and healthy foot development. You can pick up marbles with your toes or scrunch up a towel. Excellent for plantar fasciitis
• Get a foot massage. Chinese medical practitioners well versed in reflexology can work on feet too
• Roll your feet on a lacrosse or golf ball (TheraFlow)
• Throughout the day, lift and spread your toes, holding the position for 30-60s. This will help to develop stronger toe flexors
• If you live near a beach, run or walk barefoot in the sand

How to Hack Your Workplace For Optimized Symmetry

• Stand-up Desk
• Saddle Chair: Keeps your posture upright, your pelvis in a neutral position, and balls and prostate free
• Stool: Height-adjusted stool called a Mogo
• Manual Treadmill: Keep you moving at a slow pace without producing excess dirty electricity
• Balance Board: FluidStance board
• Mat: Something to stretch and move feet on while working. A TerraMat antifatigue mat or a kyBounder mat
• Golf Ball: Something to roll your foot on
• Doorframe Pull-Up Bar: Good for strength, stretching shoulders, decompressing the spine, and wrist traction
• Ergonomic Keyboard (Ergo Pro)
• Antiglare Monitor: To prevent eye strain, irritation, and brain fog from staring at a monitor all day. The flicker is one of the causes of nearsightedness and myopia (computer vision syndrome). The software Iris controls the brightness of your monitor without the flicker along with changing settings based on the sun position (like F.lux). Eizo monitor and blue-light blocking glasses for evening and night work too
• Dictation Software: Dragon Dictation
• Read “Deskbound” by Kelly Starrett
• Sitting postures like a full squat, with heels down (stretches the back, glutes, quads, and calves), a high kneel (feet and quads), a low kneel (feet and quads), a long sit (hamstrings and wrist flexors), a side sit (external and internal rotators of the hip), a cross-legged sit (hip adductors and rotators)

Exercises:

1. Standing Overhead Reach
2. Butterfly Elbows
3. Chair Chest Opener
4. Standing Chair Lat Stretch
5. Standing Chair Lat Twist
6. Mirrored Chair Pose
7. Seated Figure 4 Hip Stretch
8. Seated Spinal Twist
9. Bound Neck Stretch
10. Alternating Fingers Wrist Stretch
11. Hamstring Stretch
12. Chair Pidgeon Pose
13. Single Leg Toe Pull

Daily Movement Tips For Symmetry

Mobility Snacks:

• Rumble roller on shoulders
• Lacrosse ball on the back of each knee to mobilize the hamstring attachment in popliteal space
• Myobuddy massage tool on both wrists and inner elbows
• Elastic band traction on shoulders
• Rumble roller on hips
• Peanut up and down the spine
• Light stretching after all of the above

Foundation Training (Dr. Goodman in “True to Form”)

Includes moves that target the following muscles:

• Glutes: Crucial for correct movement patterns and posture
• Adductors: A built-in traction system. Increased hip stability, stronger foot arches, and a pelvic brace that protects your back
• Deep-lower back muscles: These facilitate proper integration of the posterior chain muscles and the “talk” between your glutes and pelvis
• Abdomen and hip flexors: Affecting the mobility and function of the back lower muscles. If the front is too tight, the back will not work properly
• Transverse abdominis: Your built-in bracing system, and when the transverse abdominis is tightened against the other muscles in this core group, the entire system becomes stronger

During foundational training you do the following:

1. You turn your butt on: Contracting and holding is a form of eccentric force dispersion, which can be utilized to strengthen the glutes and hamstrings.
2. You breathe more deeply: Your serratus muscles are of key significance to rib cage expansion during inspiration, and during the decompression breathing that accompanies every Foundational movement.
3. You increase innervation and blood flow to your skull: To open blood flow to these regions, you must actively lengthen and increase space along the back of your neck as well as the front of the chest. Foundational Training lengthens the spaces around the cranial nerves and pulls your head and neck into a more appropriate position.

Monday, Wednesday, Friday (3 reps of each):

1. Standing Decompression
2. Lunge Decompression
3. Woodpecker
4. Internal Leg Tracing
5. Anchored Bridge
6. Anchored Back Extension
7. Kneeling Decompression

Tuesday, Thursday, Saturday (3 reps of each):

1. Supine Decompression
2. Prone Decompression
3. Founder
4. Woodpecker
5. Woodpecker Rotation
6. Integrated Hinges

ELDOA Exercises (Jacob Schoen):

Longitudinal stretching with osteoarticular decoaptation (reduction in compression forces). Applying high amounts of internal tension to reduce pressure on the spinal discs, increase blood flow, and reduce back pain. Self-induced myofascial stretching and traction to put fascial tension around a joint. Each rep of the ELDOA stretch is held for 10-30s and performed with deep diaphragmatic breaths.

The Egoscue Method:

A form of postural therapy to fix misaligned bodies and encourage musculoskeletal balance and symmetry (egoscue.com).

Sleep Your Way to Symmetry

Back Sleeping:

This position promotes symmetry the most by equally distributing stress throughout the body and compresses joints the least. However, it can contribute to sleep apnea and snoring, can place more stress on the lower back, and be uncomfortable for people with pre-existing poor posture. Place a pillow under your knees to allow your lower back to flatten. This position can alleviate tension.

Place the pillow so that it supports the small of your neck. There should be complete contact of your neck on the pillow and no contact with the backs of your shoulders. Neck Nest is a recommended pillow. Also, a zero gravity bed.

Esther Gokhale’s method of stretch lying:

1. Lie down on your back
2. Bend both knees and plant your feet on the bed hip-width apart
3. Prop your upper body up on your elbows
4. Slightly lower yourself onto the bed one vertebra at a time
5. Place your hands behind your head and slowly elongate the back of your neck
6. Pull your shoulder blades away from your ears and down toward your feet
7. Straighten out your body and allow your legs to relax to the sides

Side Sleeping:

Hip alignment can be corrected by sleeping in a straight and neutral position. If you have wide shoulders or hips it may put too much stress on one side though.

Place a pillow between your legs to stop rotation and offload stress. There should be complete contact of your neck and no pillow contact on the back of the shoulders. A slight bend in the knees is fine, but avoid the fetal position. Remain elongated if possible.

This position encourages glymphatic fluid drain, exchanging cerebrospinal fluid for interstitial fluid to clear waste from the brain parenchyma. During sleep, when the brain is relatively quiet, the volume of its interstitial space expands, allowing efficient waste removal (such as amyloid plaques).

Stomach Sleeping:

Just don’t. Unless you want a neck injury, a sore jaw, or a hyperextended low back.

Choosing the Right Mattress:

Ben chooses an Intellibed, which has a gel matrix and is toxin free. The gel matrix reduces joint pressure by up to 80% compared to popular memory foam or adjustable air mattresses. The fabric stays cool and provides all the comfort of a memory foam mattress.

Self-Care Routines

Oil Pulling:

An Ayurvedic medicine method to remove bacteria and promote healthy teeth and gums. It can be more effective than flossing and is one of the best ways to whiten your teeth, even without toothpaste. Swish about a tbsp. of oil, typically coconut oil, olive oil, sesame oil, or a blend of cleansing oils, in your mouth for 5-20 minutes and spit it out. This works by removing fat-soluble toxins and bacteria from your mouth, creating a clean environment that contributes to the prevention of gingivitis, bad breath, cavities, tooth decay, and gum infection. An analysis suggested it may also prevent heart disease, systemic inflammation, acne, and throat dryness, whiten teeth, strengthen the jaw, and help with TMJ symptoms.

1. First thing in the morning, before brushing teeth or drinking anything. Swish about a tbsp. of oil in your mouth for 10 minutes while preparing coffee, stretching, etc. Ben uses a branded oil called The Dirt (coconut oil, sesame oil, peppermint, cardamom, clove, tea tree, turmeric, and rose).
2. Gently swish 1-2 tbsp. of the oil in your mouth and between your teeth for 5-20 minutes, but don’t swallow it.
3. Spit out the oil in a trash can as it can clog pipes. Then immediately rinse your mouth out with water, swishing and spitting several times.

Supermodeling Your Skin:

The skin is the first line of defense and also colonized by microbiota. The ecology of the skin educates the rest of the body about the external environment. So, covering it in antibiotic soaps or toxic creams will do your immune system no favors. Your skin requires natural and organic oils that are rich in antioxidants (specifically vitamin E), produce an antiwrinkle and antiaging complexion, and also feed the skin microbiota. He was using olive oil but it does nothing for the microbiota.

These were the suggestions:

1. Aloe vera
2. Jojoba oil
3. Amla
4. Triphala
5. Lavendar
6. Wild oregano oil
7. Geranium
8. Palmarosa
9. Turmeric
10. Juniper berry
11. Lemon
12. Patchouli

He has “conveniently” packaged these ingredients into an antiaging skin serum called Kion Skin Serum.

Once-a-Week Mask:

A clay mask from Alitura to remove dead skin, tighten pores, promote blood flow, and encourage the growth of new skin cells:

• Freshwater pearl powder: A natural exfoliant with the ability to even skin tone, smooth wrinkles, eradicate sun spots, reduce redness, and mitigate irritation. It increases glutathione and superoxide dismutase and suppresses lipid peroxidation.
• Grass-fed colostrum: Vitamins, minerals, amino acids, and enzymes. High in IGF-1, which is usually concentrated in injuries, to promote skin rejuvenation. Topical IGF-1 may stimulate collagen synthesis in skin fibroblasts, promoting skin elasticity and blood flow.
• American ginseng: Known to eliminate impurities in the blood and facilitate skin cell oxygenation.
• 10% L-ascorbic acid: The form of vitamin C that is absorbed most rapidly through the skin. Can fade sun spots, acne scars, and skin discoloration, and reduce the appearance of wrinkles. Necessary for collagen production and healthy skin tone and acts as an antioxidant.
• Rhassoul clay: Rich in minerals that purify pores, balance oily skin, and exfoliate dead skin cells, making it a potent detoxifying agent.
• Calcium bentonite clay: Minerals that remove toxins and clear up skin. It also shrinks pores and controls the overproduction of sebum. Calcium bentonite clay develops a mild electrical charge when saturated with liquid, making it helpful in extracting acne-producing toxins and metals and shrinking and tightening inflamed pores.
• Kaolin clay: Antibacterial agent. Can significantly reduce bacterial load, skin inflammation, and wound morphology.
• Organic kelp powder: Rich source of vitamin B12, vitamin E, and other nutrients that soothe and heal skin.

Mix the powder with some apple cider vinegar, smear it on the face and hair, and let it dry for 30 minutes, before rinsing it off with warm water, closing the pores with cold water, then finishing with a quick smear of skin serum.

The Last Word

• Work with a holistic dentist. Look for one who practices orthotropics, which is a specific type of facial growth guidance.
• Eat foods rich in vitamin D, (fatty fish, egg yolks, and butter), and in vitamin K2 (natto and grass-fed butter), or consider using a D/K2 supplement. Vitamin K2 and the Calcium Paradox by Dr. Kate Rheaume-Bleue.
• Chew each bite of food twenty-five to forty times, and for additional masseter hypertrophy (increasing the jaw muscle and width), consider switching to a special form of jaw strengthening gum called mastic gum, or falim gum. Feed your children whole, unprocessed foods that they can chew (although I recommend waiting to introduce solids until a baby is at least six months old).
• Train yourself to breathe through your nose and practice proper tongue posture by keeping the tongue resting lightly against the top of the palate. Dr. Mike Mew focuses on how tongue forces can remodel your face and bring your maxilla bone forward, which affects your entire face and mouth structure.
• Limit stress. Cortisol shows on your face because it leads to shallow chest breathing and the tightening of the jaw and neck muscles.
• Do exercises for your posture each day. Your ears should align with your shoulders, hips, and feet, and your back should be straight. The type of forward head posture associated with mouth breathing affects your back and hips as well as your facial symmetry.
• Oil pull for 5-10 minutes each morning. Be sure to spit (not swallow) after finishing, and use extra-virgin coconut oil or The Dirt brand oil-pulling oil.
• Use natural ingredients and compounds to enhance the beauty and symmetry of your skin—they make a much bigger difference than you’d think.
• Set up your sleeping environment and sleeping position.