Full 2025 Looksmaxxing Guide (No Lies)

Okay, this is a legendary video. Here is the real way to improve your looks and health in 2025. Here is a full guide on how to do it. For reference, I went from this to this in literally a year and a half, and I have thousands of clients who have gone from this to this and this to this. It is insane how much you can change your health and looks. People just like to tell you lies and convince you that looks-maxing doesn't work or improving your health doesn't work. It is an absolute joke. You can take action now. I'm going to give you the information, the start pack basically, to go off, nail your health, become the best version of yourself—no excuses. Lock in for this video because this is going to be a good one. Time to no longer be absolutely cooked.

By the way, I was an intern at the Academy of Orofacial Myofunctional Therapy, as well as the Academy of Applied Myofunctional Sciences. Not to mention researching various scientific studies in this exact area on things like craniofacial dystrophy, so I do have experience. At the same time, I literally run the largest health-based school community in the world; it has over 1,800 members. We have so many transformations, so I do have a fair bit of experience in knowing what actually makes a difference, what actually works, what the lies and scams are, and what you should actually do in this space full of, you know, let's be real, a space full of liars essentially. No sodium flushing, no N-like none of that. Don't reduce your salt; you don't need to. You know, starve yourself—this is the real way.

First off, this is going to be a bit of a longer video, by the way, so just grab a pen and a piece of paper; take, take some notes, cuz this is going to be a bloody good video. There are five key pillars to all of this, and they are: Fitness/Exercise, Diet, Habits, Facial Techniques, and Hormones. If you know all five of those key pillars, you will change your life forever, and I'm not even just talking about in terms of looks and health; I'm talking in terms of energy, vitality, the amount you can get done, your ability to, you know, work, scale of business, your effectiveness in school, your purpose and happiness in life. It literally all derives on a base level of maximizing your body, cuz that allows your mind to become clear. This isn't just a superficial take; this is fix your health and looks now so you don't have to worry about it ever again and just get these habits down.

First pillar that we're just going to absolutely nail is Diet. Listen, diet so easy; a lot of people overcomplicate it. You need to, first off the bat, stop eating processed foods; that, that should be your first step. There are kind of five key steps to this: first off, no processed foods; it's an obvious, you know, it's an obvious step. Whole Foods should be the only, only part of your diet; that is so logical. Think about what we're intended to eat; we are not intended to eat chemicals; it's just not natural. Now, most of you will have already had that shoved down your throat through TikTok and Instagram. The next step after that is to focus on the four key kind of food groups, which is essentially red meat, fruit, eggs, raw dairy. Those four food groups should form the pillar of your diet. And by the way, before I even explain any further, I want you to get out of your head the idea that you're going to eat 80% clean and 20% terrible. It is an absolute joke, joke that the, I don't know, these random Fitness people are propagating to you; that is not the way that you're going to get results. You need to make this diet enjoyable; you need to make it a natural and subconscious part of your life, something that you enjoy eating, something that you actually like, rather than eating exceptionally strict, restricting your body, not getting enough micronutrients, and then going over the top, crashing out after you eat clean for 5 days and, you know, having 10 cheat meals and resetting your gut. It takes around 7 weeks for your gut to re-heal in the first place, and your body is so volatile; you need to have 100% clean food, and I know that sounds nuts. Oh, what am I going to do when I go out? Listen, if you really care about your health, you will find a way; if that means just ordering a steak and just saying, listen, can you just cook it in butter, please, you know, just do it that way, rather than stressing out, worrying about everything and cheating; that is not the way to go. 100% clean food; get that in your head. Either eat clean or don't eat; that is it.

Now, with regard to how we're going to structure this, red meat, fruit, eggs, raw dairy structure of your diet—remember, by the way, I'm not saying you can't eat vegetables, but I'm saying there are a lot of vegetables that are really classified as fruits, and those are going to be the best ones to consume. I'm talking tomatoes, avocados, peppers, cucumbers. At the same time, one vegetable that is very good is raw carrots because they bind to endotoxins, but those should form the pillar of your kind of vegetables, you know, vegetables that really fruits, fruit—you know what that is. Red meat: amazing; beef, lamb, venison, bison, buffalo; whatever, just try and get a red meat source. White meat is fine as well; it won't kill you; it is still very good, but red meat should make up the bulk of your meat ideally. Eggs—it's not that complicated; obviously a lot of egg, uh, a lot of chickens, sorry, lot of chickens these days have had soy and corn and terrible things, so the higher quality eggs you can get, the better, but obviously if you're on a budget, go within your budget; that is not an excuse. If you don't have money to not eat this way, you can make it very cheap. Go to your farmer and bulk buy a load of rump steaks or cheap beef mince; buy it in bulk, get the cheapest eggs, get the fruit; it's not expensive, and eat this way. You do not have any excuses with regard to Monet—like, for monetary reasons on this diet either. Get that in your head as well: no cheating, no making excuses for money, no about money, no making excuses because your family—you know, figure it out and stop making excuses. Your diet is the pillar of all of this; if you are not nailing your diet, there, there is no point doing anything like thumb pulling, mewing, sprinting, even working out; it's pointless if you don't nail your diet because your diet affects your hormones; it is a catalyst for everything else you do. It affects the way you feel; it affects your motivation; it affects your gut; your gut's link to your skin, your brain, your mood, your energy; it is everything. You need to fix your diet now; you know the four foods to stick with.

At the same time, the other things that I want to hammer home just so I can make sure I get all of these basics out of the way: the pan that you cook in matters. If that means you to ask for a stainless steel pan or a cast iron pan for your bloody birthday, if you've got no money, just do it. A cast iron pan—the one I have is 17 bucks. You do not need the biggest one; you don't need the most expensive one; get a cast iron pan. If you have a bit more money, invest in a stainless steel pan; that's sorted. Now, what do you cook with? This also matters way more than you can imagine. You're thinking, oh, I've got so many things to worry about. Listen, once this becomes natural, it becomes so easy. What I want you to cook with is: big misconception, do not cook with olive oil. Olive oil is great, especially if it's extra virgin and cold-pressed, amazing; however, it has a low smoking point. If you cook with olive oil, it basically denatures and becomes a seed oil, and we all have heard about and been, you know, we've been told about on social media how bad seed oils are; that's what olive oil becomes if you cook with it. You can put it on top of things, but do not heat it up. What I want you to cook with is either coconut oil, tallow, ideally raw butter, but grass-fed butter fine, and the other option is ghee. Those are your four options. Okay, maybe if you get pork lard, find any animal fat that's fine, but no olive oil, definitely no seed oils.

Here are another couple key points as well that I just want to make sure I get everything to you. Listen, don't overcook your meat either; that is a big thing. The more you cook your meat, the more you're destroying the nutrients. I'm not saying you need to eat all of your meat raw, although if you do have choose to have liver, ideally have it raw. Nonetheless, the less you cook the meat, the more bioavailable it is. Obviously, the cleaner the source, the safer it is to do this, but that just means like if you don't want to eat raw meat, fine, just cook your steak rare. Stop doing it well done; it destroys all of the nutrients. It literally, if you think about it logically, when you eat a well-done steak and a completely gray overcooked steak, you do not digest it properly. You need to drink a lot of water because you're killing all of the natural water within the steak; you're destroying all of the nutrients and digestive enzymes, and it doesn't go down properly. There is literally no point; if you're like fry, you know, if you're making the steak black, what is the point? Have it rare, maybe blue; get used to it; it tastes better, it goes down better, your digestion is better. Cook the meat a bit less than you usually do; simple as that. Obviously, the cleaner of the source, the safer it is to do this.

Now we've nailed that down. The other thing to think about is just to make sure I'm making sure I get every little nook and cranny of this: microwaves—just avoid them, you know, like they are so overrated. Again, they are just going to destroy your food and destroy the natural nature of everything, and that's the one thing you'll realize throughout this video is I have gone through every route; I literally have tried every diet; I have researched everything; I've read thousands of studies; I've researched on some studies. This isn't just bro science; this is what works for me, what works for thousands of clients, and what I realized after reading hundreds and thousand—no hundreds, maybe even thousands of studies, which say certain things like sunscreen's good for you, whatever, but they are tested on unhealthy individuals. As in, if they do a, you know, a blind test study on people and they test the importance of sunscreen in not aging, when the people within that test have—sorry, the people within that study have loads of seed oil within their body and therefore they have chronic inflammation; therefore, when they're exposed to the sun, they burn much more easily; therefore, their melanin production is offset, and as a result they age quicker. That is not a fair study; that is not what you should be basing this off of because all of you watching this video should at least be nailing most of this; you should be healthy; therefore, you do not listen to studies which are testing on unhealthy people. At the same time, most of these studies are by big corporate companies who are selling you their products which they want to appear as good. So first off, even though it may seem nuts, hippie, whatever, you don't need to go completely with the norm; do what feels good, not what the studies say; that is the way to live, and that's one thing I've learned after going through every kind of pattern, trying every diet. I tried Brian Johnson stuff; I was vegan; I was carnivore; I tried everything; that is the natural conclusion that any knowledgeable person I come to realizes. At the same time, if you can limit the plastic in the kitchen, that is better. I do think it is completely overhyped; there are a lot bigger things to worry about, but obviously if you can switch a plastic cutting board out with a wooden cutting board, fine; that's good. Obviously, switch your Teflon pan out with a stainless steel pan or cast iron; I've mentioned that already. Switch most of your kind of plastic containers with glass containers if you can; it is not priority number one. Priority number one is the diet: getting those four key food groups as your main food groups, not cheating, staying consistent, and nailing all of that.

Now I've nailed most of the basics. The other next steps you can take is if you want to take this to the next level: the other things to incorporate into your diet to kind of maximize micronutrients, particularly because you become slightly deficient in something called el-glycine with this diet, is I want you to have bone broth if you can get it. At the same time, a meat organ is so powerful; think about it, go back in time, think about hunters and gatherers; they'd walk around all day; when they saw an animal, when they saw prey, they'd sprint after the animal, kill the animal, eat the entire animal. Different animals have—oh, sorry, different parts of the animal have different micronutrients; the organs of the animal are fundamental for getting certain micronutrients which you can't simply get from eating beef mince every day; therefore, consume liver or heart or whatever. Liver is probably the easiest thing to get; it's also dirt cheap, so you have no excuses again because anyone can get it because it tastes terrible, which should not be a sign that you should not eat it. It tastes terrible; nonetheless, you should do it, and therefore because it tastes terrible, no one else buys it and it's dirt cheap. If you go to the butcher, if you go to a store, whatever, get some liver, get, get some bone broth, incorporate it into your diet, stay consistent, and at the same time, the other things to think about is if you need more energy, if you're very active, if you want more sugar: raw honey, maple syrup; that's what you should stick to. Stop cheating with cookies; just make this diet more enjoyable; make some bloody raw milk ice cream if you want, but stick to this diet.

Final thing to note with this diet is you'll notice I don't really propone that many starchy carbs. Starchy carbs won't kill you; however, I do think most of them are overrated. At the very least, you have to cut out pasta, bread—all of that; it's an absolute joke that you guys even consider that to be healthy. Listen, the only slightly viable starchy carbs are organic sourdough, maybe some clean potatoes, and maybe like, you know, white rice which has been soaked for 36 hours, like fine; those three maybe chill; however, I don't think they are that necessary for humans. Agriculture wasn't invented until we made it a thing; potatoes didn't just grow on the ground and fine; that may seem like a logically, you know, inept argument; however, it does make sense when you look at the studies; we don't digest starchy carbs that well because they usually have some form of antinutrients, even though it's not that great, so it's not that big a deal, but fruit restores your glycogen, which is the most underrated thing that, no, no one talks about; it gives you instant energy; it gives you a source of carb; it boosts, boosts your, um, thyroid; decreases your insulin resistance over time, which means you actually absorb the fruit better and better in the future; therefore, do not worry about natural sugars. By the way, that's another misconception; there are literary studies; I'm going to put up a photo here where in America sugar consumption is decreased and obesity is increased; that does not mean, you know, that that's the only variable affecting obesity; doesn't mean to eat more sugar; however, I would not fear natural sugar at all, like 100%; it is nothing to worry about, because especially with drinking like or eating natural fruits, your insulin resistance decreases over time, and therefore you absorb the glucose more effectively, and therefore you're less affected by the sugar, and therefore a mango with 40g of sugar literally gets digested better by your body than a Coca-Cola with 1g of aspartame in it, which doesn't, which never gets broken down by your body, so view it that way. Stop fearing natural sugar; eat some more red meat; have that as the center of your diet; cook the meat a bit less than usual; cook it in a pan with the clean ingredients: butter, tallow, coconut oil, whatever; stop cooking with olive oil; consume more eggs; cholesterol is only a precursor to testosterone, and for women cholesterol is still beneficial; dietary cholesterol is minimally linked to LDL, the cholesterol that shows up on the tests; it's fundamental; it's also a precursor to synthesis of vitamin D; absolutely fundamental. If you can cook your eggs fried with the egg yolk runny, even better. Nail this diet; you'll feel amazing, and if you want to tailor this towards bulking or getting leaner, all you do is this, by the way: your metabolism will boost on this diet; you will get hungry and hungrier over time, so if you don't feel that hungry and you feel full eating this diet for 2 weeks, that should not be discouraging; eventually you get to the point, like me, where you can literally eat a kg and a half of meat and not be full even and not even put on that much weight, but don't worry about bulking in that sense because your appetite is only going to increase as your leptin sensitivity increases, which I know is a complicated term and I won't even be bothered to explain it, but just have faith in that. If you want to get leaner, the only thing you need to leverage is fasting. Fasting is the most powerful tool; don't do intermittent fasting; another big misconception; I want you to do switch-state fasting, which is essentially I want you to fast once a week, and if you fast once a week and get all of your micronutrients in the other six days of the week, after you fast for 24 hours your growth will inspire spikes, your testosterone spikes, your gut re-heals because you reach autophagy; everything becomes better. So if you eat as much as you want 6 days of the week of this diet, as healthy as possible, but literally eat as much as possible and don't restrict yourself, and then one day a week you do a 24 or 36 hour fast, your hormones won't tank; you'll decrease your net weekly caloric intake; you'll feel like a god. Fasting is also super powerful for your mind because food is the most basic human desire; if you take it away, it's only going to boost your discipline; you're going to be absolutely cooking; you're going to get leaner if you do that. If you want to bulk up, just eat this as much as you want and don't fast; as easy as that, and you're done; like that's the diet; stick to it. I, I'm trying not to swear; I don't want to get demonetized, but like the amount of urgency I have with just eat this, W for 6 weeks, and if you don't get the results after one week, it takes six to seven weeks if you'll got to re-heal, so consistency is key. Stop switching back and forth between fad diets; stick to this; it's going to be the last one you ever stick to cuz it will genuinely change your life, and lock in. Okay, that's a fat section on diet, nailed. Now we go into the second section, which is essentially exercise.

The way I want you to view exercise is this: okay, it's fundamental. Obviously, there are certain exercises which are better than others, but it is fundamental in terms of aesthetics; it's also fundamental in terms of mindset. The three most powerful forms of working out, or literally of movement, are essentially sprinting, walking, and probably going to actually—there's four: sprinting, walking, going to the gym, and playing sport. Those are the four kind of fundamental movements I think. Think running is very overrated; obviously if that's your thing, if you're a marathon runner, don't stop it, but the longer you run and the more you jog and the longer you're in that state of stress, the more your cortisol is going to spike. The faster and more effective you can make your gym workouts, sprinting, or the F, you know, the more you can focus on sprinting, which is short distance, high intensity, short duration, the less your cortisol spikes, the more your better hormone spike, the more effective it is because we're humans; we're meant to work in bursts. Again, think naturally; think about hunters and gatherers; we'd walk around all day; we saw an animal; we'd sprint after the animal; kill the animal; eat the animal; walking, sprinting; they didn't just jog around all day; that's not the logical train of thought; it's not as natural of a human movement. What I want you to focus on is roughly this, and this is slightly dependent if you're bulking, cutting, but I think the rough base should be this essentially, and you also realize that with this kind of routine, I don't like to overhype it and build up too much, but you will literally just build muscle, burn fat, feel better, boost your hormones, and every goal gets tackled at the same time. You need to get rid of the stereotypical approach of you need to have dirty bulk and then clean cut and do all of this stuff; you just need to do things the right way, and you'll feel like a god essentially. You need to walk 10,000 steps a day; that should be your goal every single day. Walking is the most fundamental human movement; it's directly linked in dozens of studies to increase longevity, increase movement, better lymphatic drainage, better oxygen release; everything functions in your body when you walk. Walk more; like you should be walking constantly throughout the day; even me right now, I'm being absolutely cooked by the fact that I'm sitting; ideally I'm on my bloody treadmill, which is where I do my calls, and you just walk along it all day; as easy as that. With sprinting, the way I want you to view it as this: whether you're a man or a woman, whatever, young, old, you should be trying to sprint, unless you're, you've got a herniated disc and your back's out. Sprinting is fundamental; it's a key human movement; it boosts your growth hormone, boosts your testosterone, increases mTOR synthesis. At the same time, when you sprint like this, it puts pressure on your jaw and your mandible; increases, increases Mand forward growth; decreases anterior pelvic tilt, so it can even boost your posture, which can boost your height; at the same time, boost growth hormone, so if you're young enough, it will boost height as well; it is an insane movement. At the same time, if you do it first thing in the morning, right when you wake up, you get outside, you reset your Cadian rhythm; you get something hard done first thing in the morning; I mean, we're cooking; like the sprinting, we're cooking. The way I want you to do sprinting is this: four times a week, that or three to four times a week to start off with; you will get very sore if you're not used to it; that's just the honest truth; you will get less and less sore the more you stick to this and the more that you fix the, in like the internal side of your body, fix your diet, fix your sleep, you know, fix your light exposure where, you know, and I'll mention some other stuff about that, but you'll get less and less sore. The way I want you to do it—my back's getting a bit sore—the way I want you to do it is this: start with eight sets of 15-sec sprints, all out, three times a week in the morning; it's literally, you think about logically, 8 * 15, what's that? We're saying God, my mass is losing at 120 seconds; it's 2 minutes of sprinting only, and at the same time you do a minute rest in between, you get 8 minutes of rest; this is a 10-minute workout; get, get done first in the morning; if you can do it before you eat, fasted, even better because you spike your growth hormone; then you break the fast by consuming fruit, which spikes your IGF-1 levels, which increases bone growth, increases muscle synthesis even more, increases collagen synthesis; you're going to be just, you're literally going to be cooking. And I also quick side note before I even get into this: the more you boost your hormones, the, you're not going to have bad skin; you shouldn't have any of that; it's complete misconception; if your testosterone's super high, as long as the ratios are right and your gut's actually healthy, all it's going to do is give you clearer skin, improved collagen consensus, improve skin elasticity; people don't realize you can tackle all of these goals at the same time, but nonetheless, I just got, I digress; I just got sidetracked. Walking 10,000 steps a day, sprinting three…

Or four times a week, eight sets of 15-sec sprints with one minute rest in between. Gym easiest way is like, obviously, it depends on your goals a bit. Way I do it is I do full body workout four, five times a week, and I also play around with a ma spell functional training. But I'll leave that for a future video. I don't want to over complicate it and make it too hard. I do full body workout, obviously, just get in the gym, train effectively and and kind of nail your stuff. I'm not going to tell bodybuilders on how to train. I'm not going to tell people on exactly what to do, just get in the gym. One thing I would say is the quicker you can get out and the more efficient you can make the workout, the less your cortisol is going to spike, the better you're going to recover and the better you're going to feel. You should not be in the gym for 2 hours plus a day. I don't care if you're Cris bloody Bumstead, you should not be in the gym for 2 hours. Like 30-minute workout, get in, get out, do it intensely, go on with the rest of your day. Don't make yourself that sore. Train intensely, get the muscle synthesis, nail your diet, nail the sprinting; that's the way you should do it. I really don't think you should be working out on anything for longer than 30 hours, uh, sorry, 30 minutes. That's why like if you run a marathon, fine, it's crazy for your mental, it's good life achievement, but like you should not aim and aspire to be a marathon runner if you want to genuinely be healthy, in in terms of hormones.

By the way, just a quick side note as well, cuz I I guess I should give some detail since this video is already becoming pretty long, but one key note, and you know I'm going to make a lot more detailed videos. I'm trying to keep this info info relatively basic so I don't overwhelm you at the same time. One thing to think about is you should train your body as a system rather than isolation, like that's the fundamental principle. If you sit there and do a bicep curl like this, whatever, you know, and train your Brachialis head of your bicep, you're not training your body functionally. You're going to just decrease longevity, flexibility, movement, vitality in the long run. That's not to say training like a bodybuilder is terrible, and overall going to the gym is still probably pretty good. However, if you can train your body functionally, if you can focus on and definitely at least incorporate human body weight movements that you can naturally progressively overload, which is essentially pull-ups, weighted pull-ups, weighted dips, weighted squats, you know, those kind of fundamental movements that you can do without any weights and then you just add weight to them. Incorporating those into your routine, in terms of training your body in different ranges of motion, like for me, example, I won't talk about this much, but I work out with a ma spell, so when I'm going like this and I'm moving the ma spell in functional patterns, you're training multiple muscles, multiple joints in different patterns of motion, and you're engaging different parts of your body and different muscles which are foundational for your posture and engaging your neck and your head, which is a big problem with when you train traditionally and train your muscles in isolation. You don't engage your neck and your head; that suffers, your posture suffers, and that directly negatively impacts your appearance, your breathing, and therefore your sleep, your overall health and everything else. Therefore, if you can incorporate human body weight movements that you can naturally progressively overload, calisthenics is a great thing, but definitely do it weighted at the same time. If you want to look into ma spells, functional training, you know, I'll talk about that in future videos, but get that kind of rooted down as your base exercise routine: walking, sprinting, going to the gym, getting outside, you know, getting movement. And also I should mention grounding is another good thing to do. Again, a lot of people think it doesn't work, oh, how can it work, me being barefoot on the earth sounds hippie, sounds weird. There are dozens of studies showing like it literally decreases cortisol, it increases the sense of the parasympathetic nervous system, which is really powerful, and it literally boosts your mood directly at the same time. Linking with nature, being connected with nature, improving that aspect of your life is the most fundamental thing you can do for like curing depression and improving your viewpoint and just improving clarity of mind. It is so powerful, especially in a generation where like my generation where everyone's young, everyone grew up playing Fortnite on their iPads or Xboxes, whatever, and not being and being exposed to artificial light and not being connected with nature. The biggest switch you can make if you like grew up living like that or you're younger, I know a lot of you will be older, but any of the younger audience, just go outside, it's crazy. Just do it. Go ground outside, do it. Okay, oh, just hit my microphone. Okay, we're cooking. We've hit diet and exercise, we've nailed it. Implement those things, take action; they are fundamental because your diet and your exercise also affects your hormones, which impacts everything else. Because if your hormones aren't in check, even when you do thumb pulling, even when you do exercises, your bones won't have enough incentive to actually grow and develop fast enough; they will just catalyze everything else you do. Diet and exercise, fundamental, not only for the way you look in your health but catalyzing the results you get from facial techniques and habits.

Now we're going to link into the final aspect before I go into facial techniques and habits, which is essentially your hormones. Funny that I just led perfectly into that, it's almost like I already knew what I was going to say, but hormones, the way I want you to view it is this: I'm not going to over complicate this. I know there will be some women watching this, so I'm not going to, you know, go crazy in specifics, but the way I'm going to is this: stop worrying about specific hormones and start worrying about the ratios between hormones. It is much more fundamental to worry about the ratio between DHT and prolactin or the conversion of testosterone into oestradiol compared to the conversion of testosterone into dihydrotestosterone, or the ratio between or like the antagonistic relationship between GH and IGF-1, the relationship between FSH and like, you know, luteinizing hormone, oh sorry, FSH and luteinizing hormone, the relationships between hormones are much more fundamental than the reliance on the actual numbers itself. You don't need 1,500 nanograms per deciliter level of testosterone; what you need is proper ratios and you need to be genuinely healthy in every aspect, no exceptions. I won't need to spend as long on this section because for the most part the basics is mostly nailed by kind of nailing everything else, but I will talk a bit in depth about some things you can implement right now. Firstly, the main thing I want you to worry about, rather than even boosting your hormones, is avoiding most of the friction in these modern days where everything is cooked in terms of the modern lifestyle. You need to honestly focus on avoiding as much as you can rather than even worrying about integrating supplements or whatever. I'll leave that for future videos; don't over complicate it off the start, just avoid the friction first things off the bat. Phytoestrogens are going to kill you. Not only are they going to decrease your testosterone and increase your estrogen, which for most men is the wrong way around, but even if you're a woman, like no matter what bloody gender you are, if you have more phytoestrogens, your natural hormone production gets like messed up because they mimic estrogen cells and therefore your body thinks there's high estrogen, which will increase sebum production, oil production; you mess up the balances and therefore your body starts overproducing other hormones in response. And I said ratios are absolutely fundamental. Therefore, what I need to do off the bat are these kind of three key steps, which is firstly synthetic fragrances. Sounds crazy, or Jeremy fragrances, cooked whatever. I need to, okay, I'm getting a bit feisty there. Synthetic fragrances aren't amazing; you know, I would say they're not the worst thing in the world, but I would say don't wear them in your room when you're sitting there doing work all day. Don't just spray it just so you can smell nice for yourself. First things off the bat is when you eat this diet, I think you'll realize that you're not going to smell as much. If you have bad body odor, if you sweat a lot, those will mostly be fixed by healing your gut health; you shouldn't really stink, it's crazy, but it's not a natural state. If you're eating clean, you won't smell, simple as that. At the same time, in terms of natural synthetic fragrance, uh, sorry, in terms of synthetic fragrances, most are full of things like properly geol, crazy chemicals that just benzophenone, like oxybenzone, same thing in sunscreen, like these random things which are only going to damage your hormones even more. You're putting chemicals on your skin, and oh, you can say I can just put on my co, I can put on whatever. Listen, when it touches your skin, your skin transdermally absorbs everything that you put onto it. First, if you put it on your skin, you're cooked. If you put it on your clothes and you smell it, you still absorb it; putting it on your clothes is better. If you're going out out, fine, you know, if you're meeting friends, if you're going on a date, whatever, fine, you can wear it on your clothes, not the end of the world. However, if you want a natural alternative, the best way to go about this is to use natural essential oils. Not only do they smell better, especially in combination with when you're already healthy because your skin's pH balance changes, which means that the natural oils smell better when they're on your skin, but they will boost your hormones if you pick the right ones. If you're a man, things like sandalwood, insane; if you get organic essential oil sandalwood, it will genuinely boost your DHT production, which boosts your bone structure. And by the way, this is talk for another video as well, DHT does not cause hair loss; it's actually the relationship between DHT and prolactin. If you have high DHT and high prolactin, then you're going to have hair loss; if you have high DHT in low prolactin, you're going to have hair growth actually, so don't fall for these lies. At the same time, if you're a woman, something like rose, lavender essential oils, amazing for your hormones. Nail those things, just lock it in, natural essential oils at the very least, most days. If you're going out once in a while, fine, you can wear your bloody deal or or whatever, could decrease the amount of synthetic fragrances.

Second thing you see here, this v-neck that I'm wearing, this is organic cotton. This is not to flex on you or my or organic cotton; I would just say if you can limit polyester, the better. And again, people tend to think that harder action or more intense action or crazier things have better results; no, they do not. Things like not wearing polyester or decreasing synthetic fragrances or changing your bloody laundry detergent or even in terms of I'm trying to even remember, you know, some of the things with regard to the diet, the small things like changing the pan you cook with are just as important as the actual actions of sprinting, eating the diet and staying consistent and doing hard things, like they are genuinely, they equate to each other, they are equals, they are just as important as each other. If you don't think that avoiding the friction these days is just as important as actually doing the things, you're wrong, you're clueless, and you'll just getting sold marketing tactics because you get sold these CTAs, these calls to actions, which tell you to do something and then you subconsciously believe that actually doing something is better than just avoiding something. Fix your mindset on that front, but polyester, you know, especially when you sweat, especially when you go to the gym and your pores open up and therefore the polyester just seeps into your skin, affects your hormones directly; it's not the best thing. At the same time, it can act up things like gyno, can just negatively affect you. You feel better, it's more breathable, it's better on your skin, particularly if you have back acne or acne on your chest or acne on your shoulders, arms, whatever, just wear organic cotton, heads the way. At the same time, the most important thing you have to wear organic cotton underwear. This is not me, you know, being over the top or weird; this is please stop wearing polyester underwear; it is directly affecting you, it is not good for your health in any way. Wear some organic cotton boxers, and that's the way to go. Even if you're a woman, do the same thing, organic cotton definitely in terms of underwear, ideally in terms of shirts, particularly when you're at the gym and you're sweating. Easy thing to implement, not expensive, do it. At the same time, I could talk about microplastics, whatever; I don't think they're as big of a deal as people like to make out. I think polyester, synthetic fragrances are much more of a concern, but obviously if you can go for glass water bottle over plastic, go for it. However, it's not number one on the priority list. If you don't have the funds, like I didn't like literally a month ago, you don't need to do it. So we've nailed that now. One hormone I want to talk about because I'm not even going to go into depths about testosterone, DHT, you know, like IGF-1, whatever, because I think from the fasting and breaking the fast method you boost your IGF-1 enough from the diet and the exercise and everything else, I'm going to say you boost your testosterone enough. However, one thing I want to talk about is your thyroid hormone; it's fundamental and no one talks about it. Your thyroid is crucial for your overall health, especially something called T3. T3 hormone is crucial; T4 hormone is slightly overrated, but T3 is fundamental for your metabolism, your energy, and also the relationship between your other hormones, thyroid hormone, sorry, T3 hormone and your thyroid gland. Most underrated things that you can maximize. Easiest thing to realize is this: calcium is the most underrated nutrient in terms of your thyroid health in particular. There's something called your calcium to phosphorus ratio; the more phosphorus you have in your system and the less calcium you have in your system, the more parathyroid hormone is released to kind of extract the calcium from your bones and balance it out, making your bones more brittle, but at the same time when you release more parathyroid hormone, you decrease the conversion of T4 into T3, which messes up your metabolism, your energy, every production within your body and slows down all of your processes and can even damage your mitochondria. Fix your thyroid health, fundamental. Consume more bioavailable calcium. How exactly do I do that? No, you do not need to eat more A1 dairy. And by the way, I didn't mention this earlier, there is a big difference between A1 dairy and A2 dairy; it is fundamental that you only consume A2 dairy. I'm going to be very clear with that, even if you go to the grocery store and the yogurt says organic grass-fed yogurt, if it does not say A2 on it, it does, it is not A2. Any brand, any good dairy brand will always flex the fact that they have A2 dairy because it is a very big signal that you are actually a high-quality brand; it's like a stamp of significance, they want to tell you, and if they aren't, even if they have every other credential, they aren't A2. A2 dairy, that's what you need to increase your bioavailable calcium. At the same time, if you struggle to get raw A2 dairy, the best thing you can do is consume a quarter of an eggshell. Sounds grim, sounds crazy; no, you don't need to bite the egg. You take a bit of the eggshell, you grind it up with a pestle and mortar, you put it, mix it with a bit of water and consume it three, four times a week in the morning. Increase your bioavailable calcium, fix your calcium to phosphorus ratio, increase your T4 to T3 conversion, boost your thyroid hormone, which boosts your metabolism, your energy, so you burn calories more easily, so you can actually eat more and more food, and that will even boost the diet and the way you feel and everything; your energy increases and at the same time your thyroid is linked to your hair health, your eyebrow density, your skin health, everything. Fix your thyroid, you're going to be cooking. Avoid the friction with regard to the synthetic fragrances, everything else, boost your testosterone from literally the diet and everything nailing. If you want more info on that, I have even another YouTube video, and you you can join my school community, have access to everything in one place. At the same time, if you want proof of all of this working, more transformations, more transformations. Keep your dopamine cooking, by the way. If you're getting tired of this video, it just shows how bloody cooked you are by lifestyle itself. Focus for this video, take action, wake up and let's get through this and start implementing this for you. Okay, you've nailed your hormones; even I'm getting a bit tired, maybe that says a bit about the lack of effect. No joking, but essentially I was going to pause the camera and do a retake, but I'm just going to keep going. Essentially, now we're going to cook the facial techniques and habits aspect of this. Facial techniques aspect, I'm not even going to do the habits; I'm going to give you some gold before I even go into the bit more boring stuff. Facial techniques is this: off the bat, I want you to nail kind of two or three facial techniques; you can kind of pick your bunch. Number one that everyone needs to do is thumb pulling and chin tucking. If you want access on really how to do this, I really would recommend joining the school community for that; it really explains it a lot better, and there are a lot more things you can do. I got a bit of gold dust for myself, but nonetheless, the basic technique is this: stand up against the wall, imagine there's a wall behind me, roll your shoulders back like this, tuck your chin to your neck, and this is so important. When I see people online saying, oh, I'm doing thumb pulling, oh, they at me and they say, oh, I'm doing your technique, listen, you are doing it wrong because you use your head like this and you push like that. You need to pivot and hinge your chin into your neck; you need to give yourself as many double chins as possible, as ugly as possible right now, so we can become good-looking in a couple of weeks, just like this, ready. That is the chin tuck; literally your neck should be perfectly straight, your chin should be in your neck, you should be getting as many double chins as possible; that's fundamental position. Ideally, your shoulders roll back against the wall in this chin tuck. From there, there are three positions you can push with your thumbs: the front of your palate, the middle of your palate, or the back of your palate. I want you to do all three; I don't want you to be lazy, no matter where you are, even if you're a model already, like I know there are literally some models who watch this, like this is still worth doing for everyone because health and looks are the same thing; you can never go over the top and get, like, you know, you can't get ogre-looking from doing this stuff; you will only get better and better looking. I don't care if you're Angelina Jolie, you know, you should still be doing this because thumb pulling will only more pressure on your palate will only open up your airways, develop your maxilla, boost your posture, boost your breathing, improve your sleep, decrease sleep apnea, increase your health and vitality, and you know, only be even more positive for your maxilla. If your maxilla is already developed upwards and forwards, it's only going to make it even better; it's not going to go over the top; you're never going to get too big of a chin or jawline. Stop worrying about that stuff. Upward pressure in your palate in any form is only going to be good, so no matter how good-looking you are, no, even you, especially if you're ugly, um, do the chin tuck, push on every part of your palate, front, middle and back like this. This is a technique for the front; essentially, I want you to push upwards and forwards like this, pushing in that direction. I'm tucking my chin to my neck; the middle, you're pushing mostly outwards; the back, you're pushing diagonally. The main premise of this of thumb pulling is to loosen the sutures within your skull. There are dozens of sutures around here; there's the zygomatic maxillary suture around here; there's the, you know, internasal suture; there's the lacrimal maxillary suture; there's the mid palatal suture, which is the one along the middle of your palate; there's a line in the middle of your palate. The more you can loosen those sutures, the more malleable the bones become; the more malleable the bones become, the more effective it is when you do these things and move, move the bones upwards and forwards, develop your maxilla upwards and forwards, your jaw comes upwards and forwards, your cheekbones come upwards and outwards, your eyes become a bit more compact, your face becomes better looking. It is a natural signal of health because why does this even work? Why do we even want our faces to be more compact? Because it is healthy; because it is healthy to have a compact face; it is healthy to have good breathing; it's healthy to have a developed neck which supports your head; it's healthy to have good posture and therefore, over time, healthy signals where animals were biologically hardwired to pick the healthiest mate; therefore, because it was the healthiest animal, you know, they mated with the other healthiest animal and they made the healthiest animal and they kept reproducing and that cycle kept evolving because we're animals, you know, like stop viewing us as that different from other animals. Health is looks; therefore, you know, it's that same cycle because you pick the healthiest mate to reproduce with; it's the same thing; attraction is health; we're literally animals, no matter what you say, no matter whether you dress it up in terms of fashion whatever, it's it's always going to be good-looking to have a compact face; it's never going to be trendy to just like have a big nose or have bug eyes, you know, other than just like in terms of maybe a niche modeling desire for characteristic for some weird runway show, runway show, runway show. Um, what I want you to do is realize this: this is all health, you know, if you push upwards on your palate, it's only going to make your face more compact, your maxilla upwards and developed forwards; it's only going to be good for you. The exact routine I want you to do is consistency is key; you don't need to do it 30 minutes one day and then rest 6 days and not do it again; you need to do it every single day. Consistency is king. At the same time, intensity is also king. I want you to do 3 minutes, maybe 3 to 5 minutes if you really want to go for it, every single day of thumb pulling and chin tucking. Remember, they go hand in hand; this is not just thumb pulling; this is thumb pulling and chin tucking; your chin should always be touching your neck; that is the fundamental movement, middle, back, m, sorry, front, middle and back, 3 to 5 minutes every single day; consistency is key; you will really thank me in the future; it does not feel good; that just shows it's working; if you feel pain, it just shows it's working. And for the common questions, oh, I have a retainer and will it still work? Just focus on upward pressure; even if you can't change the the width of your palate, you can still affect the upward pressure on it, so still do it, no matter what your situation, you should probably be doing some form of thumb pulling; it is 24 times more powerful than mewing, especially for, I doubt there are any 8-year-olds watching this video, which is when mewing is really effective. If you're any older than like 13, you should be thumb pulling; there are no health risks; it's only positive; stop falling for lies. Now, the other things I want you to do in terms of facial techniques are optional; you can kind of pick what you desire. If you go through my videos, I talk about things like zygo pushing, zygo pulling, tongue chewing, a lot of different techniques; it will depend on your deficiencies. Even things like neck training; for me, and you even look at my neck now, it is not that thick, and I have bloody trained this thing for three years; that's my deficiency; my

My neck is very underdeveloped, and my posture was always very bad, so that is something I really had to focus on. On the same time, if your zygomatic arch is underdeveloped, maybe something like zygo pulling is powerful. If you have a double chin, or if your hyoid bone is badly placed and you, you know, have skin under here, or you also maybe, you know, have, you know, saggy skin or a bad bone structure, something like tongue chewing could be really powerful. Check out my video on that.

Lock in one or two other facial techniques; make your own custom routine if you want. Everything—again, everything—routines, everything in one place, detailed explanations, videos—all in my community. That’s not to promote it even more; you can find this all out for free if you really dedicate your time. But if you just want results right now, if you want access to me, I do recommend joining. And at the same time, you can cancel whenever you like. And also, if you ever really could go up, I'm literally paying out thousands of dollars every month, but I digress. I digress. I won’t promote myself anymore. Don’t stress.

Now, the facial techniques: the one that everyone needs is chin tucking. No matter whether you’re man, girl, young, old—nail it. Pick another one or two—zygo pulling, maybe tongue chewing—integrate them; do it consistently. The way I do it is I do it every single night. I know a lot of my clients do it in the morning, ‘cuz you just get it done. I like doing it at night because if I do it before I sleep, my airways open up; I breathe a lot better and therefore I sleep much more efficiently. And sleep—again, another underrated thing which I’ll make a video on—restorative sleep is super powerful for resetting your hormones; that’s when your hormones actually pop. I maybe even should have mentioned that: make sure you get 7 to 9 hours of sleep, make sure the room’s cold, make sure you sleep before like 11 o’clock every night; try and be consistent with that. Wear red light glasses—quick tip. I’m getting, um, you know, I’m I’m getting diverted now intention-wise. That’s the facial techniques thing—most important: chin pulling and chin tucking. You can integrate some other stuff; stay consistent, be disciplined. Consistency and intensity, not duration; you do not need to spend 2 hours a day doing this; you need to do it every day, however.

Okay, now we’re finally there. Last pillar, and for those of you that have waited and you think, “Oh, habits isn’t important,” you’ve already clicked off the video—idiots, idiots. This is the most important section by an absolute mile, and this is gold dust that I’m going to drop here, and this is a pre-sequel—no, precursor—to future videos I’m going to make on the most foundational topic on all of this—for, for all of this: myofunctional therapy. Essentially, there are four key habits: chewing, swallowing, breathing, and posture. You know, all four of those habits: if everyone had perfect habits from birth, they would literally just be the best-looking version of themselves. You wouldn’t need to do chin pulling; you wouldn’t need to do anything if you had perfect habits from birth. But the reality is you don’t; therefore you need these corrective techniques to reset your breathing and posture to fix everything, so your maxilla can grow upwards and forwards. If your head is like this and your posture is bad, and your chin, your chin and your lower jaw will basically fall backwards. This then opens your mouth up; you breathe through—um—it constricts your airways; you breathe through your mouth; you don’t breathe properly because the air doesn’t travel through a straight path. When you breathe badly, your posture becomes even worse; you can’t swallow properly, which affects your jaw structure and your jaw pattern; your maxilla becomes recessed; you get something called maxillary retrusion; everything gets messed up; you can’t even chew properly in this position because then you develop an overbite; everything gets cooked. And that’s when you—and the sad reality is even the best-looking people these days, it is so rare for someone to actually have good habits and a good lifestyle. Even if you’re already very good-looking, you can just be even better, and at the same time, you know, why not improve your health? I just don’t get it. A lot of people can be so pompous, you know what I mean? Even me, like maybe thinking I’m not even that good-looking, but I had a pretty drastic transformation, going from literally, you know, very ugly, and my life really changed doing this stuff, but I still do it, you know what I mean? Like I still like doing it because the healthier I become, the more energy I have, the more effective I am in my work and skating this YouTube and this business and my other business on the side, you know, actually attacking life—literally, it’s the fundamental basis of everything. There are three aspects: it’s body, mind, and soul. If you nail your body, your mind will be clear; if your mind is clear, then you can, you know, genuinely find purpose, fulfillment in this world. Like people chalk this down to just being some fluky weird thing, and yes, a lot of people make it that—not going to name names—but view this as health maxing or as looks maxing, and you will benefit a lot more.

Now, in terms of actionable steps, I want you to improve: it’s as simple as this. I’m going to rattle through this to not make this video that much longer. With chewing, what I want you to do is chew each bite 25 plus times. That’s not to say if you’re chewing a banana you chew it 25 times; if you’re chewing steak, you chew it 25 times. Most of the hard food that you chew—and with this diet a lot of it will be centered around hard food because you’re going to be eating a lot of meat—chew each bite 25 plus times. Sounds like a lot; it sounds crazy; it is; it should be tiring on these masticatory muscles; these muscles should be engaged; you need to be chewing your food properly. Chewing is a fundamental human movement; there’s a reason that our ancestors and our cavemen’s bone structures were so much more developed: higher testosterone, way better digestion, no gut issues, no skin problems. It all starts in the first part of digestion when you chew; when your teeth break down the food, that is the first stage of digestion. If you don’t chew properly, you don’t produce amylase, which kickstarts the digestion process; you don’t break down the micronutrients properly; even if you’re eating clean, there is no point if you’re not chewing your food properly. Secondly, chewing is also fundamental for something called mechanotransduction. Oh, my neck’s getting a bit—fundamental for mechanotransduction, which is when every time you bite down, these muscles create 200 lbs of force—these masticatory muscles, 200 lbs of force. Most of that force goes upwards into your bone structure, developing it, initiating the process of mechanotransduction, developing your bone structure, making you better-looking and just making you the best version of yourself. At the same time, just to sell this even more: your brain doesn’t know you’re full until 18 minutes after your first bite. If you do not chew your food properly, you will not feel satiated; you will overeat; you will become fat and sad and lonely. Okay, so you understood the importance of chewing.

Nailed swallowing. All I want you to do is worry about this: I want you to make sure that every time you swallow, you’re not engaging any of the muscles in your face like this. See? None of the muscles in my face are getting engaged; just my neck moving up and down. That’s the proper way to swallow. Your tongue should be sweeping all of the food back. Best way to do this is just make sure you’re sitting up relatively straight when you eat. Your mom was correct when she said, “Chew with your mouth closed and sit up straight when you eat.” That is literally how you should be doing it. And you can think about this logically: if you have any friends—if you, in school, or you have old friends or family or whatever—who have [ __ ] point up—oh, I swore. SW—or bleeped, bleep that, bleep that—um—if you have terrible posture and you hunch over and you eat very fast and you engage these buccinator muscles and you swallow like you, you make those weird faces when you swallow and you engage these muscles—God, that’s bad that I just did that—but that, that shows the commitment I have, showing you bad swallowing to show you the importance of it. But if you swallow in that way, you engage the buccinator muscles; your face becomes bloated because you don’t engage your tongue properly; your swallowing pattern is directly linked to your jaw structure and the engagement of these buccinator muscles, these cheek muscles. I guarantee you any friend that eats fast and doesn’t swallow his food properly and doesn’t chew is not—is just bloated. I guarantee you his bone structure or her bone structure is not developed. It is a simple rule of life; take it as you will; realize that this information is important even though it seems like an easy thing to do; it is probably up there—is literally probably the most important thing to do in terms of everything. Now you’re swallowing.

Thirdly, with your breathing, it’s simple; I don’t even want you to worry about it that much. I think you’ll realize with most of these techniques you’ll be breathing properly. If you want something—some things to do—you can buy an AeroFit to engage your breathing better; you can fix your posture so you can open up your airways and breathe better; chin pulling will improve your breathing as well, and you can look into things like Buteyko breathing, which I’ll make a video on. Posture: the only thing you need to worry about right now is the chin pulling and chin tucking; that will engage the sternocleidomastoid muscles of your neck; it’s basically a compound movement; it will improve your posture, improve your bone structure, fix everything up. Nail the chin pulling and chin tucking; your posture will improve at the same time. Highly recommend weighted dead hangs—easy way to fix your posture—and at the same time, walking and sprinting. Everything you’ll realize—everything I’ve said is interrelated. Your chewing—like if your swallowing is bad, it—you have to—you can only have bad swallowing if you have bad po—bad posture. If you have bad posture, you can’t chew properly; if you can’t chew properly, you don’t digest your food properly; no point eating clean; if you don’t eat clean, you don’t have good hormones; you don’t get the results on chin pulling; if you don’t chin pull, you don’t open up your breathing. All of this is a—it’s a positive feedback loop; this is a cycle. If you don’t do one thing, there is no point doing another. This is a holistic lifestyle that you need to nail. It is time to take action. This is 2025; this is probably a bit late for 2025, but nonetheless, this is your year to take action; become the GOAT; improve your health; improve your looks. That’s the basis of everything—business, everything—school, work, relationships—become easy once you nail all this. That’s why people don’t understand the importance of this; this is why I have clients—you know, like a lot of the clients I have are really successful business people; they’re already good-looking; they’re not even cooked; they just want to improve every other aspect because it matters. This world is a superficial place.

One other thing I want to say with posture is this: like you see me throughout this video, try and keep your neck relatively straight; that’s the most important—like almost like in a slight chin tuck, not an over chin tuck, but like just don’t sit like this, or sit with bad posture with your neck curve—like try and sit up relatively straight. You don’t even need to worry about rolling your shoulders back, whatever. The most important thing is that your neck is relatively straight because your neck supports your head; that’s why it’s really powerful to train your neck. If you have bad neck posture, your head falls back and doesn’t have proper support. Your neck is the foundation for the building; all of this stuff—improving your face, facial techniques, whatever—is great for improving the building. If the foundation isn’t solid, if the cracks aren’t covered, it’s all going to come crashing down. Make sure your neck’s stable; make sure it’s straight. You need to make sure that your neck is straight so your head can develop upwards and forwards and have a solid base. So therefore, when you’re sitting, when you’re working, when you’re in school, just try and slightly tuck your chin to your neck and keep your neck straight. That’s all you need to worry about; that’s it. You’ve nailed the diet; we’ve nailed the exercise; we nailed the hormones; you nailed the basic facial techniques, basic habits; it’s all implemented. This is the guide to take action in 2025. No excuses. Now you have the information; just please do it. It is human nature to not—to know what to do and still not do it. Take action; find out what you’re capable of; find out who you’re capable of becoming; it is the most worthwhile thing in life. If you need more motivation, just look at me before, me after; just look at Will before and him after; look at Fred before and him after; look at Eric before and after; look at Orlando; look at rest—like look at all of these people. More photos, more photos, more photos in my school community; there are hundreds of transformations happening every single day. It is time to take action, just like everyone else’s. You have no excuses; you have this video. If you want more, you can get full access to me in my school community; can get access to all the information in one place; you can get access to like-minded individuals; you get access to money challenges; you have everything at your disposal; you don’t even need—I notice in this video I did not tell you to buy products; you don’t need that much money; all you need is commitment and discipline and desire to become the best version of yourself. Take it as a sign that you came across this video; honestly, finding this video is literally probably better than winning the lottery. It’s time to take action; no excuses; 2025 is your year; stop being absolutely cooked; and yeah, have a great year. Health as looks.