1. Stay Hydrated

Drink plenty of:

• Tea

• Water

• Coconut water

• Pomegranate juice

Aim for 2-4 liters of fluids daily, depending on how active you are. I use a Berkey water filter for my water.

2. Eat lots of fruit:

•Kiwi

•Apples

•Papaya

•Banana

•Cherries

•Pineapple

•Blueberries

•Watermelon

•Strawberries

•Pomegranate

3. Eat Fermented Foods

Fermented foods have good bacteria that your gut needs.

Benefits include:

- Lots of nutrients

- Better digestion

- Gut protection and restoration

Many diseases start in the gut, so take care of it by eating:

4. Good hygiene:

Change your pillowcases and bedsheets often.

We change ours every week.

5. Sauna Benefits:

•Cleans pores

•Removes dirt, oil, bacteria

•Balances the pH of your skin

It’s also great for your heart.

—> Sauna 2-3X a week (15-30 minute sessions)

6. Fast

1-3 day fasts are a great way to reset your health.

It’s amazing how good your skin looks after drinking only fluids.

If you’re going to fast,

take these:

•Electrolytes

•B12 vitamins

•Himalayan salt

•Coconut water (hydration)

7. If you can’t eat it, don’t put it on your skin.

The skin absorbs 60% of what you put on it.

Chemicals are going into your bloodstream.

Avoid:

•Sulfates

•Parabens

•Aluminum

•Phthalates

•Oxybenzone

8. Shower immediately after you workout.

Sweat will cause bacteria build up on your skin…

… Leading to inflammation.

9. Avoid greasy, sugary food.

More sugar = High insulin levels

High insulin = More oil production in your skin, which clogs up pores with sebum.

10. Take care of your mental health.

You can tell a lot about someone by how their face looks.

Your face will have a glow when you take care of unnecessary stress.

Further study: Physiognomy and micro-expressions

A few supplements I take (that might help):

-Vitamin D

-Magnesium

-Black seed oil

-Moderation in the sun is good for your skin (vitamin d)

-Get a lot of sleep Everyone is different, so experiment for yourself.

You have reached the end!

Thank you for reading!

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