髪のガイド

Hair is such a crucial aspect of improving our appearance. The health and thickness of your hair an immediate indicator of your vitality, and can seriously enhance your attractiveness if it is maximized. The three metrics within hair that we want are; strong hair growth, thick + healthy hair, and versatility for styling. Everything within this hair guide will lead to exactly this, but it does involve some embracing of some slightly esoteric ideas... ### **Nutrition for Hair Health** Like with most aspects of looksmaxxing, it all starts from within and what you put into your body. Healthy hair's foundations start with the nutrients you feed your body because hair itself is literally just a protein called keratin. As a result, we must try to maximize the key pro-hair nutrients. **Sufficient Protein:** Because hair is made up of keratin (protein), your diet must get sufficient amounts of this important macronutrient. Certain amino acids found in protein like cysteine and methionine, are directly involved in making the hair shaft stronger and more resilient. Getting enough protein in your diet is pretty foundational stuff, and the good news is, that if you are following our diet principles, this base should already be covered. Aim for around 2g per kg/1g per lb of bodyweight in protein per day. Here are some high-quality protein sources I recommend for improved hair (see diet section for in-depth information): - Pasture-raised eggs - bioavailable protein, rich in biotin (more on this later) - Animal Meat from Ruminant Animals like Cows - is extremely nutrient-dense and has a good amino acid profile that supports hair growth. - Grass-Fed A2 Dairy Products - again, a good source of bioavailable protein and contains biotin. **The Importance of Biotin for Lustrious Hair:** As I have discussed, Keratin is the main structural protein that makes up our hair. Consuming enough biotin will upregulate our body's production of keratin, which strengthens hair and makes it appear smoother and shiner. If you are deficient in biotin, you will struggle to maintain good levels of keratin production, leading to hair that is more damaged, thinned, and prone to splitting. Similarly, because biotin supports the metabolism of fatty acids, amino acids, and glucose, we get benefits to our hair follicles because these nutrients are crucial for proper hair growth. In short, Biotin will increase your hair growth and quality exponentially, so ensure you're getting enough. Here are the best sources of biotin that I recommend: - Egg Yolks - when it comes to biotin, egg yolks are your best friend. A single egg yolk can provide 10–25 micrograms of biotin. Raw egg whites, however, contain a protein called avidin, which can interfere with biotin absorption, so it’s best to consume egg whites fully cooked, with the yolks as untouched as possible. - Grass-Fed Beef Liver - Grass-Fed A2 Dairy **The Importance of Vitamin D:** You have probably noticed a common thread by now having read the clear skin guide. Vitamin D is crucial in general. It is involved in countless different actions within the body, including in the growth cycle of your hair, and so so must get sufficient amounts if you're after improved hair growth and quality. This is because it regulates the growth of hair follicles, aids in the production of new hair follicles, reduces inflammation (which worsens hair growth), and increases the absorption of calcium which we need for stronger hair shafts. Here are my favourite sources of Vitamin D: - Natural Sunlight - Pasture Raised Egg Yolks - Beef Liver --- ### **The Best Products for Improving Your Hair** Using traditional modern hair care products in hopes of improving your hair is not a good idea. These products are filled with harsh chemicals that strip your hair's key nutrients and damage your hormonal function. When it comes to hair growth, we must guard our hormones with our lives, because glands such as the thyroid are directly involved in the growth of your hair. Similarly, it is important to start this section and let you know that we do not recommend the use of shampoo and conditioner. By simply letting your hair return to its natural state and avoiding both of these, it will begin to self-regulate and become far healthier. If this is not possible for you, find a shampoo/conditioner with the lowest amount of unnatural chemicals and use it sparingly. If you do embrace the 'no poo' route, it may involve a few weeks of grease, but you will just have to put up with that. It's worth it. None of this does not mean to say we should ignore hair care, but it does mean we must embrace the solutions to hair care found in nature. Below see the tried and tested products that will increase the growth and quality of your hair, whilst being rooted in nature and health. Below are the following hair products you can use: - Egg Yolks (applied topically) - The Tri-Oil Hair Mask - A blend of... - **Emu Oil** - **Castor Oil** - **Argan Oil** - Organic Sea Salt Spray **Egg Yolks - How to Use:** First up on this list is egg yolks. As discussed, these are very high in some key nutrients we need for better hair, and so applying them topically used as a hair mask can have great effects. Here is the method: 1. Wet your hair 2. Put an egg yolk in a bowl and bring this bowl to the shower 3. Apply egg yolk to hair - break the yolk in your hands, quickly transferring it to your hair. 4. Massage into hair for 60 seconds. 5. Leave in hair for 10 minutes. 6. Rinse with lukewarm water, ending with cold. **The Tri-Oil Hairmask - Info and How to Use:** - Castor Oil - stimulates hair growth and balances scalp pH due to high amounts of ricinoleic acids. - Emu Oil - rich in essential fatty acids and can penetrate deep into the scalp. It reduces inflammation and promotes growth. - Argan Oil - packed with fatty acids and vitamin E, it hydrates hair and reduces frizz. The benefits of these oils by themselves are great, but when combined they create a synergy that significantly improves the quality of your hair. Here is how to create the mask, bearing in mind a little goes a long way: 1. In your hands, add 2-3 drops of argan oil. 2. Then add 4-5 drops of castor oil 3. Then add 2-3 drops of emu oil 4. Mix them in your hands 5. Massage into your hair for around a minute 6. Leave for 20 minutes 7. Rinse with lukewarm water, ending with cold. **Sea Salt Spray - Styling and Texture** The final step to perfecting hair is actually styling it or improving it further by texturizing it. Doing so gives the hair more depth and will improve your appearance. Whilst it doesn't have the strongest hold per se, we recommend using sea salt spray to achieve this. It creates a very natural, beachy look and adds significant texture. Salt causes the keratin fibers in your hair to contract slightly, leading to accentuated waves or curls, and because sea salt is hygroscopic, it attracts moisture from the environment, therefore it absorbs moisture from the hair strands, causing the cuticle to lift and dehydrate slightly which is what allows for that textured look. It is another good example of a product from nature that is highly effective. It is important that the sea salt spray that you do get however is high quality. Most of the products out there on the market are simply a hair spray (laden with all of the other harmful ingredients and fragrances), with a bit of salt. This is not what we want. Aim for a sea salt spray with 2-4 ingredients only, being water, sea salt, and maybe a couple of other natural ingredients like proteins. The best case scenario is to collect some clean seawater when you have access, as all of the minerals and compounds in the water will be most active. If your hair requires a stronger hold to achieve the style that you desire, again, it is very important to choose a product that will not harm your body or hormonal health. Look for a simple ingredients list, whereby all ingredients are derived from nature. **Other Tips for Perfect Hair** Beyond the way that you eat and the products that you use, there are actually even more practices that can seriously improve your hair. See the list below: 1. Use a Microfibre Towel: This is a game changer. They are much more gentle on the hair than regular towels and will significantly reduce your frizz and hair damage, 2. Daily Scalp Massage (using scalp scrub or fingertips): Healthy hair starts with the scalp, and daily massage will improve the blood flow to the scalp, allowing for more nutrient delivery to the hair follicles, leading to more growth and higher quality hair. Do so for 5-10 minutes daily. This can be combined with one of the two hair masks for even more benefit. 3. End All Showers With Cold: The opposite of this, ending with hot water, leaves the cuticles open, making your hair more likely to become frizzy and damaged. By ending on cold, the hair cuticles seal, helping lock in moisture and prevent frizz/damage. This is particularly important if you have just done something like an egg yolk mask, as we want to lock in as many nutrients as possible. 4. Use a Silk Pillowcase: Not only is this beneficial for skin, but it will minimize hair damage and breakage whilst you sleep. 5. Use a Shower Filter: These remove harmful chemicals found in our tap water such as chlorine, heavy metals, and sediments. Chlorine in particular is literally a disinfectant designed to kill bacteria. If this touches your hair, it will strip it of its natural oils which leads to significant reductions in hair quality