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How to optimize your teenage years
posture + diet + excercise + sleep + stress management + skincare
Posture
Posture is extremly important as it effects your jawline visbility, height appearance, shoulder width and how people precive you.
Good posture makes your frame appear wider and jawline sharper.
Nose breathing
try to nose breathe as much as possible thru out the day
if you mouth breathe during the night this is not a big issue as you dont breathe much while you sleep and can sleep with your mouth open and still breathe thru your nose
But if you are concerned about this chin straps and nasal strips can help.
Neck & phone posture
most people nowadays have horrible head posture from looking at their screens
few ways you can fix this
Keep your device at chest or eye lvl
Roll your shoulders back and keep your head straight not hanging down or forwards
diet
diet can not only effect your facial development but also
your skin
bloating
hormones
energy
facial astethics (water retention, inflamattion)
what to avoid->
refined carbs (white bread, white rice,noodles)
seed oils (canola, soybean)
processed foods (refined sugar, additives)
extreme under eating or over eating
liquid calories (soda, energy drinks)
what to do->
eat at meitenence calories (dont starvemaxx and kill your hormones)
eat at around the same time everyday
hydrate with water (2-3l a day) + electrolytes
get your micronutrients in
foods i would recommend->
organs(liver,kidney heart), milk, eggs, redmeat, sourdough, raw honey,bone marrow,fruit, fermented foods such as kefir
Digestion
tips for how to eat better
drink a glass of lemon water before eating to aid digestion
chew slowly (roughly 20-30 chews per bite)
walk for 5-15min after a meal
excercise
regular excercise activley promotes posture,muscle development, overall looks as well as benifits to mental health.
if your younger then 13
avoid lifting heavy weights foucs on sports such as swimming, track,calisthenics ect
these build your physique without overloading your growth plates
if your older then 15
get your ass into the gym 1-3yrs will increase your smv drastically as well your posture will improve double whammy
sleep
a lack of sleep has proved in many studies to be associated with poor skin health, faster aging skin,lowering/inbalances of hormones and worsening in mental health
what to do->
sleep ideally 8-10h a night
go to sleep early (sleeping 8h a night does not garunetee the same health benifits if the timing is bad)
avoid day time naps
avoid eating close to bed
avoid blue light 30min before bed
keep the room cool and dark
avoid nicotine, caffeine and heavy meals before bed
get sunlight on your face as soon as you wake up
stress management
stress isnt always feelable.there can be hidden stress inside your body without even knowing that wrecks with your development.
chronic stress can effect
hormones
icreased facial bloating
acne
fucks up your sleep
what you can do?->
walk daily
journal
reduce screentime
avoid addictions and overstimulation your body (caffeine, nicotine, porn ect)
meditating
skincare
avoid using makeup daily in your teens
it can cause
skin irration
acne
age you faster
rather then relying on makeup focus on your body and how to fix your issues instead of fucking up your skin more
skincare tips and a routine
keep your pillow cases clean
get a satin pillow case
dont pick at pimples
shower after excercise
products to avoid->
harsh scrubs
makeup wipes
simple skincare routine
morning- cleanser, mousiterizer and caffeine serum.
night routine-cleanser and mousitirzer
weekly- exfoliate your skin.
