THREAD MUSIC:
TABLE OF CONTENTS:
1. lifestyle overhaul (the basics)
2. scalp health (stop neglecting it)
3. diet and supplements
4. natural DHT blockers (without frying your DHT system)
5. non-hormonal topical treatments
6. environmental control
7. microneedling + essential oils
1. lifestyle overhaul
no tech before bed
blue light from screens tricks your brain into thinking it's daytime, wrecking melatonin production which is your sleep hormone.
try to cut off screen time 1-2 hours before bed.
if you must use your phone, throw on a blue light filter or use those funky blue-light-blocking glasses.
set a consistent sleep schedule
going to bed whenever you feel like it and waking up whenever is asking for a fucked up circadian rhythm.
pick a sleep and wake-up time and stick to it, even on weekends. your body craves routine. if you keep throwing it curveballs, donāt be surprised when it throws them back in the form of shitty sleep.
build a wind-down ritual
your brain needs a signal that itās time to chill out and not worry about that embarrassing thing you did in 3rd grade.
create a bedtime routine: a warm shower, light stretching, reading a (non-thrilling) book, or meditating. make it boring, make it predictable. your body will learn the routine
sleep-proof your cave
your bedroom should be as dark as a crypt.
invest in , cover any LED lights, and make sure your room is cool, like 16-19Ā°C (60-67Ā°F). noise? get earplugs or a white noise machine.
upgrade your sleep gear
if your mattress feels like a slab of concrete or a deflating air balloon, upgrade it. same goes for your pillow.
you want that goldilocks zone: not too hard, not too soft.
as for sheets, breathable cotton or bamboo works wonders, none of that suffocating polyester shit.
mind what you eat and drink
no caffeine post-lunch unless you want to stare at your ceiling at 3 a.m. the same goes for alcohol cos it might make you think youāre falling asleep faster, but your sleep quality is going to tank.
if you're ever thinking about having aa heavy meal before bed, don't. your stomach will be digesting when you should be sleeping.
keep it light or have a small snack like a banana or some almonds if youāre starving.
work out, but not at night
late-night high-intensity workouts can rev up your system, making it hard to wind down.
aim to get your workouts done at least 3-4 hours before bed.
expose yourself to natural light
your circadian rhythm is heavily influenced by light.
get outside in the morning or early afternoon for a solid 15-30 minutes.
it signals to your brain that itās daytime, helping regulate when itāll start producing melatonin later.
this step alone can work wonders.
limit naps
yeah, don't do that 3-hour midday nap.
if you need to nap, keep it short and sweet: 20 to 30 minutes, max.
and donāt do it too close to bedtime unless youāre trying to sabotage yourself.
mind your mind
if your brain goes on a world tour of thoughts the second your head hits the pillow, you need to learn to check that noise.
try journaling out your thoughts before bed so you donāt replay your lifeās greatest hits all night.
if that doesnāt cut it, give guided sleep meditations or breathing exercises a try: inhale for 4 seconds, hold for 7, exhale for 8, repeat. do this until your brain taps out.
ditch the late-night doom scroll
you lying in bed, one eye squinting at your phone, doom-scrolling through whatever dumbass shit is trending? yeah, knock that shit off. even if itās not āblue light,ā the endless stimulation and whatever garbage youāre reading arenāt setting the vibe for rest.
natural sleep supplements (optional)
if all else fails, thereās no shame in calling in the reinforcements.
melatonin can help reset your rhythm but donāt chug it like itās candy.
small doses (0.5-1 mg) work best.
other options?
magnesium glycinate for muscle relaxation
or
valerian root to help calm your nerves.
but seriously, donāt become dependent on these.
sleep posture matters
sleeping like a fucking pretzel might explain why you wake up feeling like youāve been hit by a truck.
side sleeping is generally the most neutral position for your spine.
if you sleep on your back, toss a pillow under your knees for extra support.
stomach sleeping? reconsider your life choices (and expect neck pain).
stay hydrated, but smartly
yes, stay hydrated, but chugging a liter of water an hour before bed? no.
try to get most of your water intake during the day and taper off at night.
check your stress
easier said than done, but stress is kryptonite for good sleep.
if stress is eating at you, address it with journaling, talking it out, or getting into some deep relaxation techniques. cortisolāthe stress hormoneāis not your friend when it comes to sleep.
i'll get into more on this later, though.
cut the toxic habits
smoking, excessive drinking, and other shit are not doing your sleep any favors.
nicotine is a stimulant, so if youāre a smoker and have ever wondered why youāre restless at night, thatās why. alcohol might trick you into thinking itās knocking you out, but itās just putting you in the lightest phase of sleep.
blue light from screens tricks your brain into thinking it's daytime, wrecking melatonin production which is your sleep hormone.
try to cut off screen time 1-2 hours before bed.
if you must use your phone, throw on a blue light filter or use those funky blue-light-blocking glasses.
set a consistent sleep schedule
going to bed whenever you feel like it and waking up whenever is asking for a fucked up circadian rhythm.
pick a sleep and wake-up time and stick to it, even on weekends. your body craves routine. if you keep throwing it curveballs, donāt be surprised when it throws them back in the form of shitty sleep.
build a wind-down ritual
your brain needs a signal that itās time to chill out and not worry about that embarrassing thing you did in 3rd grade.
create a bedtime routine: a warm shower, light stretching, reading a (non-thrilling) book, or meditating. make it boring, make it predictable. your body will learn the routine
sleep-proof your cave
your bedroom should be as dark as a crypt.
invest in , cover any LED lights, and make sure your room is cool, like 16-19Ā°C (60-67Ā°F). noise? get earplugs or a white noise machine.
upgrade your sleep gear
if your mattress feels like a slab of concrete or a deflating air balloon, upgrade it. same goes for your pillow.
you want that goldilocks zone: not too hard, not too soft.
as for sheets, breathable cotton or bamboo works wonders, none of that suffocating polyester shit.
mind what you eat and drink
no caffeine post-lunch unless you want to stare at your ceiling at 3 a.m. the same goes for alcohol cos it might make you think youāre falling asleep faster, but your sleep quality is going to tank.
if you're ever thinking about having aa heavy meal before bed, don't. your stomach will be digesting when you should be sleeping.
keep it light or have a small snack like a banana or some almonds if youāre starving.
work out, but not at night
late-night high-intensity workouts can rev up your system, making it hard to wind down.
aim to get your workouts done at least 3-4 hours before bed.
expose yourself to natural light
your circadian rhythm is heavily influenced by light.
get outside in the morning or early afternoon for a solid 15-30 minutes.
it signals to your brain that itās daytime, helping regulate when itāll start producing melatonin later.
this step alone can work wonders.
limit naps
yeah, don't do that 3-hour midday nap.
if you need to nap, keep it short and sweet: 20 to 30 minutes, max.
and donāt do it too close to bedtime unless youāre trying to sabotage yourself.
mind your mind
if your brain goes on a world tour of thoughts the second your head hits the pillow, you need to learn to check that noise.
try journaling out your thoughts before bed so you donāt replay your lifeās greatest hits all night.
if that doesnāt cut it, give guided sleep meditations or breathing exercises a try: inhale for 4 seconds, hold for 7, exhale for 8, repeat. do this until your brain taps out.
ditch the late-night doom scroll
you lying in bed, one eye squinting at your phone, doom-scrolling through whatever dumbass shit is trending? yeah, knock that shit off. even if itās not āblue light,ā the endless stimulation and whatever garbage youāre reading arenāt setting the vibe for rest.
natural sleep supplements (optional)
if all else fails, thereās no shame in calling in the reinforcements.
melatonin can help reset your rhythm but donāt chug it like itās candy.
small doses (0.5-1 mg) work best.
other options?
magnesium glycinate for muscle relaxation
or
valerian root to help calm your nerves.
but seriously, donāt become dependent on these.
sleep posture matters
sleeping like a fucking pretzel might explain why you wake up feeling like youāve been hit by a truck.
side sleeping is generally the most neutral position for your spine.
if you sleep on your back, toss a pillow under your knees for extra support.
stomach sleeping? reconsider your life choices (and expect neck pain).
stay hydrated, but smartly
yes, stay hydrated, but chugging a liter of water an hour before bed? no.
try to get most of your water intake during the day and taper off at night.
check your stress
easier said than done, but stress is kryptonite for good sleep.
if stress is eating at you, address it with journaling, talking it out, or getting into some deep relaxation techniques. cortisolāthe stress hormoneāis not your friend when it comes to sleep.
i'll get into more on this later, though.
cut the toxic habits
smoking, excessive drinking, and other shit are not doing your sleep any favors.
nicotine is a stimulant, so if youāre a smoker and have ever wondered why youāre restless at night, thatās why. alcohol might trick you into thinking itās knocking you out, but itās just putting you in the lightest phase of sleep.
find and maintain stillness 
you donāt need a retreat.
it starts with carving out 10 minutes daily to just sit in silence. and yeah, i mean no phone, no music, nothing.
itās that unsettling quiet where your brain freaks out at first because itās not used to not being stimulated.
keep going until that inner chatter reduces to background noise. this is your moment of controlled nothingness, the equivalent of a system reboot for your brain.
breathe like your life depends on it (because it does)
mindful breathing sounds basic, but youāre probably breathing like an anxious squirrel 90% of the time.
monks? they breathe deeply, filling the lungs all the way down.
start with box breathing: inhale for 4 seconds, hold for 7, exhale for 8, repeat.
do this when youāre stressed or whenever you remember.
be so present it hurts
yeah, i know youāve heard "be in the moment" a million times, but most people suck at it.
master the art of living in the now.
practice it. whether itās eating a meal or walking, be hyper-aware. engage your senses, taste every flavor, feel the ground under your feet, notice the breeze on your skin.
this anchors you to the present and drags your stress out of the past and future where it usually loiters.
stop multitasking (your brain hates it)
contrary to the flex that multitasking is, your brain's not designed for it. work on one thing at a time. if youāre doing something, commit to it fully, no switching tabs in your brain.
the mental chaos of half-doing everything is stressās playground. start by setting aside specific times for emails, specific times for work tasks, and donāt mix them.
youāll find that single-tasking ironically gets you more done, and with less mental burnout.
develop a daily ritual
thrive on rituals, but you don't have to involve incense or chanting.
it can be as simple as journaling your thoughts, stretching, or reading something inspiring at the start or end of your day.
rituals give you a sense of grounding; they become non-negotiable moments that remind your mind to check itself before spiraling into stress. create a morning or night ritual thatās yours and guard it like itās your peace.
cultivate acceptance (aka stop fighting reality)
accept what is. when stress hits, instead of resisting reality or wishing things were different, acknowledge it. tell yourself, āyeah, shit sucks, but itās here.ā
acceptance doesnāt mean you love whatās happening, it just means you stop wasting energy fighting what you canāt change.
this shifts your brain from a fight-or-flight response to a more logical, problem-solving mode.
practice non-attachment
ļø
this oneās tricky as fuck.
the more attached you are to things, outcomes, peopleās opinions, your imageāthe easier it is for stress to latch on.
trainyourself to let go of that white-knuckled grip on life. start by reminding yourself: this isnāt mine forever.
whether itās a job, a project, or even relationships, hold things loosely, not because they donāt matter, but because clutching them too tightly will drain you dry.
move, but donāt treat exercise like punishment
dont do too much, but move a lot.
could be walking, stretching, and sometimes physical labor.
detox from information overload
our brains were not made to take in 20 hot news items, 15 work emails, and 50 reels in an hour.
consume information mindfully. don't be out here binge-reading negative headlines or doomscrolling.
limit your intake of information, especially from screens. practice an āinformation dietā where you decide how much and what kind of news or social media you consume daily. your brain wonāt get a chance to run around panicking if you keep the noise to a minimum.
meditate, but chill out with expectations
you knew this was coming.
monks meditate as if their mindās peace depends on it.
for you, start small: 5 minutes of focusing on your breath. donāt get hung up on clearing your mindābecause thatās not the point.
let the thoughts float by without latching onto them. itās not about stopping your thoughts but observing them without judgment.
do it consistently.
over time, youāll notice you stress less because youāve trained your mind to not panic at every thought like a headless chicken.
do a gratitude audit
before rolling your eyes, hear me out.
itās easy to stress over whatās wrong and forget whatās good. express gratitude daily. itās not a forced āiām grateful for airā type of thing.
you list the small, oddly specific stuff you appreciate, like the way sunlight hits your room or that first sip of morning coffee. doing this rewires your brain to spot positive things more automatically, balancing out that negativity bias weāre hardwired for.
adopt a minimalist mindset š
monks arenāt stressed because they donāt have things cluttering their mind or space. you donāt have to toss everything you own, but start asking yourself if each item or commitment in your life actually serves you. declutter your environment, simplify your to-do list, and say ānoā to things that donāt align with your goals or peace.
bonus: monk-level nap game
if done right, it resets your brain, keeps cortisol levels in check, and boosts focus. set a timer, shut your eyes, and take a break. just donāt overdo it or youāll wake up groggy and annoyed at the world.
you donāt need a retreat.
it starts with carving out 10 minutes daily to just sit in silence. and yeah, i mean no phone, no music, nothing.
itās that unsettling quiet where your brain freaks out at first because itās not used to not being stimulated.
keep going until that inner chatter reduces to background noise. this is your moment of controlled nothingness, the equivalent of a system reboot for your brain.
breathe like your life depends on it (because it does)
mindful breathing sounds basic, but youāre probably breathing like an anxious squirrel 90% of the time.
monks? they breathe deeply, filling the lungs all the way down.
start with box breathing: inhale for 4 seconds, hold for 7, exhale for 8, repeat.
do this when youāre stressed or whenever you remember.
be so present it hurts
yeah, i know youāve heard "be in the moment" a million times, but most people suck at it.
master the art of living in the now.
practice it. whether itās eating a meal or walking, be hyper-aware. engage your senses, taste every flavor, feel the ground under your feet, notice the breeze on your skin.
this anchors you to the present and drags your stress out of the past and future where it usually loiters.
stop multitasking (your brain hates it)
contrary to the flex that multitasking is, your brain's not designed for it. work on one thing at a time. if youāre doing something, commit to it fully, no switching tabs in your brain.
the mental chaos of half-doing everything is stressās playground. start by setting aside specific times for emails, specific times for work tasks, and donāt mix them.
youāll find that single-tasking ironically gets you more done, and with less mental burnout.
develop a daily ritual
thrive on rituals, but you don't have to involve incense or chanting.
it can be as simple as journaling your thoughts, stretching, or reading something inspiring at the start or end of your day.
rituals give you a sense of grounding; they become non-negotiable moments that remind your mind to check itself before spiraling into stress. create a morning or night ritual thatās yours and guard it like itās your peace.
cultivate acceptance (aka stop fighting reality)
accept what is. when stress hits, instead of resisting reality or wishing things were different, acknowledge it. tell yourself, āyeah, shit sucks, but itās here.ā
acceptance doesnāt mean you love whatās happening, it just means you stop wasting energy fighting what you canāt change.
this shifts your brain from a fight-or-flight response to a more logical, problem-solving mode.
practice non-attachment
ļøthis oneās tricky as fuck.
the more attached you are to things, outcomes, peopleās opinions, your imageāthe easier it is for stress to latch on.
trainyourself to let go of that white-knuckled grip on life. start by reminding yourself: this isnāt mine forever.
whether itās a job, a project, or even relationships, hold things loosely, not because they donāt matter, but because clutching them too tightly will drain you dry.
move, but donāt treat exercise like punishment
dont do too much, but move a lot.
could be walking, stretching, and sometimes physical labor.
detox from information overload
our brains were not made to take in 20 hot news items, 15 work emails, and 50 reels in an hour.
consume information mindfully. don't be out here binge-reading negative headlines or doomscrolling.
limit your intake of information, especially from screens. practice an āinformation dietā where you decide how much and what kind of news or social media you consume daily. your brain wonāt get a chance to run around panicking if you keep the noise to a minimum.
meditate, but chill out with expectations
you knew this was coming.
monks meditate as if their mindās peace depends on it.
for you, start small: 5 minutes of focusing on your breath. donāt get hung up on clearing your mindābecause thatās not the point.
let the thoughts float by without latching onto them. itās not about stopping your thoughts but observing them without judgment.
do it consistently.
over time, youāll notice you stress less because youāve trained your mind to not panic at every thought like a headless chicken.
do a gratitude audit
before rolling your eyes, hear me out.
itās easy to stress over whatās wrong and forget whatās good. express gratitude daily. itās not a forced āiām grateful for airā type of thing.
you list the small, oddly specific stuff you appreciate, like the way sunlight hits your room or that first sip of morning coffee. doing this rewires your brain to spot positive things more automatically, balancing out that negativity bias weāre hardwired for.
adopt a minimalist mindset š
monks arenāt stressed because they donāt have things cluttering their mind or space. you donāt have to toss everything you own, but start asking yourself if each item or commitment in your life actually serves you. declutter your environment, simplify your to-do list, and say ānoā to things that donāt align with your goals or peace.
bonus: monk-level nap game
if done right, it resets your brain, keeps cortisol levels in check, and boosts focus. set a timer, shut your eyes, and take a break. just donāt overdo it or youāll wake up groggy and annoyed at the world.
2. scalp health (stop neglecting it)
understand why you need to ditch them 
typical commercial shampoos are packed with sulfates (like sodium lauryl sulfate) that strip the natural oils from your hair.
this might leave your scalp feeling squeaky clean at first, but it also pushes your oil glands into overdrive, resulting in a greasy scalp and dry, damaged ends + sulfates, parabens, and synthetic fragrances arenāt exactly friendly if youāre trying to keep things healthy.
wean off slowly
don't just quit cold turkey unless youāre prepared to endure your hair looking like it hasnāt been washed since the stone age.
wean off your regular shampoo by gradually spacing out your washes. if you wash your hair every day, switch to every other day, then every third day, and so on.
your scalp will start adjusting and producing less oil over time.
pick the right alternative cleansers
natural alternatives are where itās at, but you need to choose wisely based on your hair type and needs:
baking soda and apple cider vinegar (acv) method:
this is the no-shampoo holy grail for many.
mix a tablespoon of baking soda with a cup of water for your āshampoo,ā and use a diluted acv rinse (1-2 tablespoons acv in a cup of water) as your conditioner.
just be carefulābaking soda can be too alkaline if overused, which can mess with your scalpās pH.
herbal powders:
shikakai, reetha (soap nuts (
)), and amla powders can be mixed with water to create a paste or tea that cleanses your scalp naturally without stripping oils.
rye flour:
sounds fucking bizarre, but rye flour is pH-friendly and rich in vitamins and minerals.
just make sure itās whole grain and mix it with water to form a paste before applying.
clay:
bentonite or rhassoul clay can be mixed with water or apple cider vinegar to make a hair-cleansing mask.
these clays absorb oil and impurities without being too harsh.
consider co-washing
if going full no-shampoo is too hardcore, try co-washing, which is using conditioner to wash your hair.
pick a silicone-free conditioner and work it into your scalp just like you would with shampoo.
the friction of massaging helps lift dirt, and the conditioner provides moisture.
handle the adjustment period like a pro š
the first couple of weeks (or even months, letās be honest) might be rough.
your hair and scalp are used to overproducing oil because of how commercial shampoos strip them dry. during this phase, your scalp might look greasier than you signed up for.
hereās how to make it manageable:
dry shampoo:
choose a natural one like arrowroot powder or cornstarch to soak up excess oil between washes.
scalp scrubs:
make a gentle scrub with brown sugar and coconut oil to remove any buildup on the scalp.
boar bristle brush:
helps distribute the oils from your scalp down the hair shaft, making your hair look less greasy while nourishing the ends.
rethink your water game
hard water can be a problem for those trying to go shampoo-free.
minerals in hard water can build up on your hair and make it feel like straw.
if this is the case, invest in a shower filter to remove some of that mineral content or do an occasional rinse with distilled water.
scalp care = hair care
no-shampoo and gentler hair care methods are all about nurturing your scalp so it can do its job properly. give your scalp massages to stimulate blood flow and distribute oils naturally.
try oils like jojoba, which is closest to your scalpās natural sebum, or tea tree oil if youāre battling dandruff (itās antifungal, so bonus points).
wash frequency and lifestyle
as you adjust, you might find that you donāt need to wash your hair as often. some people can go up to a week or more with clean-looking hair. your diet, activity level, and even stress can affect how much oil your scalp produces, so keep that in mind when figuring out your new wash schedule.
avoid hair-wrecking products
all the good work youāre doing ditching harsh shampoos can be undone if youāre still slathering your hair with products full of silicones, synthetic waxes, and alcohol.
opt for lightweight, natural styling products like aloe vera gel, flaxseed gel, or diluted argan oil for shine and control.
detox occasionally
even if youāve fully embraced the no-poo life, your hair might need a reset now and then. do a detox mask using bentonite clay or apple cider vinegar to remove any buildup from natural oils and environmental factors.
observe and adapt
your hair will tell you what it needs.
maybe you need to adjust the acv rinse ratio or switch from baking soda to herbal tea washes. listen to your hair, and donāt be afraid to experiment until you find what works.
your hair wonāt suddenly transform into commercial-ad levels of glossy overnight, but if you commit, youāll find it stronger, more manageable, and healthier over time + no more stripping your scalpās soul out every wash, so thatās a win.
typical commercial shampoos are packed with sulfates (like sodium lauryl sulfate) that strip the natural oils from your hair.
this might leave your scalp feeling squeaky clean at first, but it also pushes your oil glands into overdrive, resulting in a greasy scalp and dry, damaged ends + sulfates, parabens, and synthetic fragrances arenāt exactly friendly if youāre trying to keep things healthy.
wean off slowly
don't just quit cold turkey unless youāre prepared to endure your hair looking like it hasnāt been washed since the stone age.
wean off your regular shampoo by gradually spacing out your washes. if you wash your hair every day, switch to every other day, then every third day, and so on.
your scalp will start adjusting and producing less oil over time.
pick the right alternative cleansers
natural alternatives are where itās at, but you need to choose wisely based on your hair type and needs:
baking soda and apple cider vinegar (acv) method:
this is the no-shampoo holy grail for many.
mix a tablespoon of baking soda with a cup of water for your āshampoo,ā and use a diluted acv rinse (1-2 tablespoons acv in a cup of water) as your conditioner.
just be carefulābaking soda can be too alkaline if overused, which can mess with your scalpās pH.
herbal powders:
shikakai, reetha (soap nuts (
)), and amla powders can be mixed with water to create a paste or tea that cleanses your scalp naturally without stripping oils.rye flour:
sounds fucking bizarre, but rye flour is pH-friendly and rich in vitamins and minerals.
just make sure itās whole grain and mix it with water to form a paste before applying.
clay:
bentonite or rhassoul clay can be mixed with water or apple cider vinegar to make a hair-cleansing mask.
these clays absorb oil and impurities without being too harsh.
consider co-washing
if going full no-shampoo is too hardcore, try co-washing, which is using conditioner to wash your hair.
pick a silicone-free conditioner and work it into your scalp just like you would with shampoo.
the friction of massaging helps lift dirt, and the conditioner provides moisture.
handle the adjustment period like a pro š
the first couple of weeks (or even months, letās be honest) might be rough.
your hair and scalp are used to overproducing oil because of how commercial shampoos strip them dry. during this phase, your scalp might look greasier than you signed up for.
hereās how to make it manageable:
dry shampoo:
choose a natural one like arrowroot powder or cornstarch to soak up excess oil between washes.
scalp scrubs:
make a gentle scrub with brown sugar and coconut oil to remove any buildup on the scalp.
boar bristle brush:
helps distribute the oils from your scalp down the hair shaft, making your hair look less greasy while nourishing the ends.
rethink your water game
hard water can be a problem for those trying to go shampoo-free.
minerals in hard water can build up on your hair and make it feel like straw.
if this is the case, invest in a shower filter to remove some of that mineral content or do an occasional rinse with distilled water.
scalp care = hair care
no-shampoo and gentler hair care methods are all about nurturing your scalp so it can do its job properly. give your scalp massages to stimulate blood flow and distribute oils naturally.
try oils like jojoba, which is closest to your scalpās natural sebum, or tea tree oil if youāre battling dandruff (itās antifungal, so bonus points).
wash frequency and lifestyle
as you adjust, you might find that you donāt need to wash your hair as often. some people can go up to a week or more with clean-looking hair. your diet, activity level, and even stress can affect how much oil your scalp produces, so keep that in mind when figuring out your new wash schedule.
avoid hair-wrecking products
all the good work youāre doing ditching harsh shampoos can be undone if youāre still slathering your hair with products full of silicones, synthetic waxes, and alcohol.
opt for lightweight, natural styling products like aloe vera gel, flaxseed gel, or diluted argan oil for shine and control.
detox occasionally
even if youāve fully embraced the no-poo life, your hair might need a reset now and then. do a detox mask using bentonite clay or apple cider vinegar to remove any buildup from natural oils and environmental factors.
observe and adapt
your hair will tell you what it needs.
maybe you need to adjust the acv rinse ratio or switch from baking soda to herbal tea washes. listen to your hair, and donāt be afraid to experiment until you find what works.
your hair wonāt suddenly transform into commercial-ad levels of glossy overnight, but if you commit, youāll find it stronger, more manageable, and healthier over time + no more stripping your scalpās soul out every wash, so thatās a win.
scalp massages
scalp massages are all about stimulating blood flow, reducing tension, and directly boosting the hair follicles.
the increased circulation helps in delivering more oxygen and nutrients to the scalp, creating a favorable environment for hair growth.
the goal is to get in deep enough to stimulate the scalp but not so hard that youāre damaging your skin or follicles.
1. manual scalp massage
fingertip method:
using your fingertips (not your nails), start at the front of your scalp (near your hairline) and work your way toward the back. apply medium pressure in circular motions.
do this for about 5-10 minutes per session, at least 1-2 times a day.
temple to crown:
place your fingers on your temples and massage in slow, firm circles. gradually move toward the crown of your head, ensuring you cover all areas.
this stimulates blood flow and releases tension.
back-of-the-neck focus:
start from the nape of your neck and move upward to the crown. this is especially useful for targeting tension and stimulating areas that might not receive as much attention.
2. oil massages
choosing the right oil:
go for oils known for hair growth properties like rosemary oil, peppermint oil, or even castor oil.
mix a few drops of essential oil with a carrier oil like coconut or jojoba oil.
application:
warm the oil slightly (but not hot enough to burn), apply it to your scalp, and use your fingertips to massage in small circular motions. this can be done for 10-20 minutes, followed by leaving the oil on for an hour or overnight before washing.
why oils?
the oils not only help nourish the scalp and reduce dryness but can also increase the efficacy of your massage by improving friction and adding moisturizing benefits.
3. scalp massager tools
silicone scalp massagers:
these are soft, handheld tools with silicone bristles that make massages more thorough and uniform. use them in the shower while shampooing or with oils for a consistent 5-10 minute session.
electric scalp massagers:
automated devices provide deep stimulation.
make sure to use them in moderation (about 5-10 minutes daily) to avoid overstimulation.
techniques to avoid
using nails:
digging your nails in can cause microtears and irritation. i don't even know why anyone would fucking do this.
aggressive movements:
this isnāt about scrubbing dirt off a pan.
gentle pressure is key.
overdoing it:
stick to 10-20 minutes max per day.
excessive massaging can lead to inflammation or soreness, which can stress your hair follicles.
low-level laser therapy (lllt) for hair growth
lllt works by using specific wavelengths of light (usually red or near-infrared) to penetrate the scalp and stimulate cellular activity within the hair follicles.
itās like giving your follicles a wake-up call without any heat or damage.
research suggests that lllt can promote the anagen (growth) phase of hair.
hairscience.org
1. how lllt works
photobiomodulation:
the light energy is absorbed by cells and increases atp (adenosine triphosphate) production, which powers cell repair and regeneration.
inflammation reduction:
lllt helps reduce inflammation in the scalp, which can hinder growth.
dht blocking effects:
while not directly blocking dht like finasteride, lllt can improve follicular health, making them less susceptible to dht's impact.
2. choosing an lllt device
lllt helmets:
these are hands-free and cover a larger area, making them convenient. look for fda-cleared options like capillus or .
handheld lllt combs:
these require more effort as you need to run them over your scalp, but they can be targeted to specific areas.
specs to look for:
wavelength:
between 630-670 nm for best penetration and effectiveness.
power output:
aim for devices with sufficient energy density (measured in mW/cmĀ²).
3. how to use lllt
frequency:
2-3 times per week, with sessions lasting between 15-30 minutes.
donāt overdo it as too much exposure can have diminishing returns.
clean scalp:
make sure your scalp is clean before use to maximize light penetration.
consistency:
you need patience. lllt can take 4-6 months before visible results appear.
4. combining lllt with scalp massages
double up:
using lllt right after a scalp massage can be beneficial.
the massage boosts circulation and primes the scalp, which allows the laser therapy to penetrate more effectively.
schedule it:
massage your scalp in the morning or evening and follow up with an lllt session during your other available slot.
keep a journal or reminders to stay consistent.
results and expectations
neither scalp massages nor lllt are instant-fix solutions.
this would need consistent effort over several months before significant changes show up.
combine these techniques to provide your scalp the boost it needs to keep your hair follicles active and thriving.
just donāt expect miracles overnight.
scalp massages are all about stimulating blood flow, reducing tension, and directly boosting the hair follicles.
the increased circulation helps in delivering more oxygen and nutrients to the scalp, creating a favorable environment for hair growth.
the goal is to get in deep enough to stimulate the scalp but not so hard that youāre damaging your skin or follicles.
1. manual scalp massage
fingertip method:
using your fingertips (not your nails), start at the front of your scalp (near your hairline) and work your way toward the back. apply medium pressure in circular motions.
do this for about 5-10 minutes per session, at least 1-2 times a day.
temple to crown:
place your fingers on your temples and massage in slow, firm circles. gradually move toward the crown of your head, ensuring you cover all areas.
this stimulates blood flow and releases tension.
back-of-the-neck focus:
start from the nape of your neck and move upward to the crown. this is especially useful for targeting tension and stimulating areas that might not receive as much attention.
2. oil massages
choosing the right oil:
go for oils known for hair growth properties like rosemary oil, peppermint oil, or even castor oil.
mix a few drops of essential oil with a carrier oil like coconut or jojoba oil.
application:
warm the oil slightly (but not hot enough to burn), apply it to your scalp, and use your fingertips to massage in small circular motions. this can be done for 10-20 minutes, followed by leaving the oil on for an hour or overnight before washing.
why oils?
the oils not only help nourish the scalp and reduce dryness but can also increase the efficacy of your massage by improving friction and adding moisturizing benefits.
3. scalp massager tools
silicone scalp massagers:
these are soft, handheld tools with silicone bristles that make massages more thorough and uniform. use them in the shower while shampooing or with oils for a consistent 5-10 minute session.
electric scalp massagers:
automated devices provide deep stimulation.
make sure to use them in moderation (about 5-10 minutes daily) to avoid overstimulation.
techniques to avoid
using nails:
digging your nails in can cause microtears and irritation. i don't even know why anyone would fucking do this.
aggressive movements:
this isnāt about scrubbing dirt off a pan.
gentle pressure is key.
overdoing it:
stick to 10-20 minutes max per day.
excessive massaging can lead to inflammation or soreness, which can stress your hair follicles.
low-level laser therapy (lllt) for hair growth
lllt works by using specific wavelengths of light (usually red or near-infrared) to penetrate the scalp and stimulate cellular activity within the hair follicles.
itās like giving your follicles a wake-up call without any heat or damage.
research suggests that lllt can promote the anagen (growth) phase of hair.
Laser Hair Therapy: What You Need To Know - HairScience
Laser therapy (AKA red light or cold laser therapy) can be used for hair loss. Low-level lasers are thought to stimulate stem cells involved in hair growth.
hairscience.org
1. how lllt works
photobiomodulation:
the light energy is absorbed by cells and increases atp (adenosine triphosphate) production, which powers cell repair and regeneration.
inflammation reduction:
lllt helps reduce inflammation in the scalp, which can hinder growth.
dht blocking effects:
while not directly blocking dht like finasteride, lllt can improve follicular health, making them less susceptible to dht's impact.
2. choosing an lllt device
lllt helmets:
these are hands-free and cover a larger area, making them convenient. look for fda-cleared options like capillus or .
handheld lllt combs:
these require more effort as you need to run them over your scalp, but they can be targeted to specific areas.
specs to look for:
wavelength:
between 630-670 nm for best penetration and effectiveness.
power output:
aim for devices with sufficient energy density (measured in mW/cmĀ²).
3. how to use lllt
frequency:
2-3 times per week, with sessions lasting between 15-30 minutes.
donāt overdo it as too much exposure can have diminishing returns.
clean scalp:
make sure your scalp is clean before use to maximize light penetration.
consistency:
you need patience. lllt can take 4-6 months before visible results appear.
4. combining lllt with scalp massages
double up:
using lllt right after a scalp massage can be beneficial.
the massage boosts circulation and primes the scalp, which allows the laser therapy to penetrate more effectively.
schedule it:
massage your scalp in the morning or evening and follow up with an lllt session during your other available slot.
keep a journal or reminders to stay consistent.
results and expectations
neither scalp massages nor lllt are instant-fix solutions.
this would need consistent effort over several months before significant changes show up.
combine these techniques to provide your scalp the boost it needs to keep your hair follicles active and thriving.
just donāt expect miracles overnight.
3. diet and supplements
your scalp is a battlefield where inflammation is a key player.
fight it by packing your diet with antioxidant-rich foods.
- leafy greens:
kale, spinach, and swiss chard. full of vitamins a, c, and e that help neutralize free radicals.
- berries:
blueberries, strawberries, and blackberries. yeah, theyāre fancy little hair-saviors full of vitamin c to promote collagen production.
- fatty fish:
salmon, mackerel, and sardines for omega-3s. they slap down inflammation and support hair follicles.
fight it by packing your diet with antioxidant-rich foods.
- leafy greens:
kale, spinach, and swiss chard. full of vitamins a, c, and e that help neutralize free radicals.
- berries:
blueberries, strawberries, and blackberries. yeah, theyāre fancy little hair-saviors full of vitamin c to promote collagen production.
- fatty fish:
salmon, mackerel, and sardines for omega-3s. they slap down inflammation and support hair follicles.
zinc deficiency can speed up hair loss. grab foods like:
- oysters (natureās zinc bombs)
- pumpkin seeds and cashews
- oysters (natureās zinc bombs)
- pumpkin seeds and cashews
biotin (b7) supports hair growth by improving keratin production.
b12 and folate help red blood cell production, which is important for oxygen delivery to hair follicles.
- eggs, avocado, and nuts for biotin
- beef liver, eggs, and dairy for b12
- lentils, spinach, and asparagus for folate
b12 and folate help red blood cell production, which is important for oxygen delivery to hair follicles.
- eggs, avocado, and nuts for biotin
- beef liver, eggs, and dairy for b12
- lentils, spinach, and asparagus for folate
hair is basically keratin protein with iron being vital for oxygenating hair follicles.
- lean meats, fish, and chicken for protein
- red meat, liver, and beans for iron (get some vitamin c in the mix to help absorb it)
- lean meats, fish, and chicken for protein
- red meat, liver, and beans for iron (get some vitamin c in the mix to help absorb it)
silica helps deliver nutrients to the scalp, and selenium is an antioxidant that fights free radicals.
- bananas, brown rice, and oats for silica
- brazil nuts for selenium (eat like 2-3 per day; selenium overdose isnāt pretty)
- bananas, brown rice, and oats for silica
- brazil nuts for selenium (eat like 2-3 per day; selenium overdose isnāt pretty)
omega-3 and omega-6 balance keeps hair hydrated and prevents it from becoming brittle.
- walnuts, chia seeds, and flaxseeds for omega-3s
- evening primrose oil and borage oil for omega-6s
- walnuts, chia seeds, and flaxseeds for omega-3s
- evening primrose oil and borage oil for omega-6s
1. saw palmetto (200-320 mg/day)
works similarly to finasteride without completely tanking your dht levels. it selectively inhibits 5-alpha reductase activity to reduce excess dht on the scalp without fucking with the systemic levels that keep your body functioning right + doesn't mess up your libido.
2. pumpkin seed oil (400 mg/day)
studies show it has potential to inhibit 5-alpha-reductase, slowing down dht production.
add a spoonful to smoothies if capsules arenāt your thing.
3. tocotrienols (vitamin e complex, 100 mg/day)
yes, plain vitamin e is fine, but tocotrienols are the a-listers.
theyāve been shown to promote hair density by reducing oxidative stress.
4. zinc (30-50 mg/day)
if youāre not getting enough through food, supplement carefully.
too much can mess with your copper levels, so pair it with 1-2 mg of copper.
5. biotin (5,000-10,000 mcg/day)
essential for building strong hair, especially if your intake from food isnāt sufficient.
6. nettle root extract (300-600 mg/day):
helps reduce dht binding in the scalp and comes with an anti-inflammatory kick.
7. vitamin d (2,000-5,000 iu/day)
low levels are linked to hair loss. get tested before loading up, but a daily dose helps maintain healthy follicles.
8. l-lysine (500-1,000 mg/day)
this amino acid helps iron absorption and supports hair shaft health. consider taking it with your iron-rich meal.
9. marine collagen peptides (5-10 g/day)
they give a boost to scalp elasticity and fortify the hair shaft.
works similarly to finasteride without completely tanking your dht levels. it selectively inhibits 5-alpha reductase activity to reduce excess dht on the scalp without fucking with the systemic levels that keep your body functioning right + doesn't mess up your libido.
2. pumpkin seed oil (400 mg/day)
studies show it has potential to inhibit 5-alpha-reductase, slowing down dht production.
add a spoonful to smoothies if capsules arenāt your thing.
3. tocotrienols (vitamin e complex, 100 mg/day)
yes, plain vitamin e is fine, but tocotrienols are the a-listers.
theyāve been shown to promote hair density by reducing oxidative stress.
4. zinc (30-50 mg/day)
if youāre not getting enough through food, supplement carefully.
too much can mess with your copper levels, so pair it with 1-2 mg of copper.
5. biotin (5,000-10,000 mcg/day)
essential for building strong hair, especially if your intake from food isnāt sufficient.
6. nettle root extract (300-600 mg/day):
helps reduce dht binding in the scalp and comes with an anti-inflammatory kick.
7. vitamin d (2,000-5,000 iu/day)
low levels are linked to hair loss. get tested before loading up, but a daily dose helps maintain healthy follicles.
8. l-lysine (500-1,000 mg/day)
this amino acid helps iron absorption and supports hair shaft health. consider taking it with your iron-rich meal.
9. marine collagen peptides (5-10 g/day)
they give a boost to scalp elasticity and fortify the hair shaft.
hydration is essential 
donāt skip this basic step. dehydration makes your hair brittle and prone to breakage.
donāt skip this basic step. dehydration makes your hair brittle and prone to breakage.
4. natural DHT blockers (without frying your DHT system)
(looks repeated but just listen)
5. non-hormonal topical treatments:
(looks repeated but just listen)
1. saw palmetto
why it works:
this spiky plant extract has some solid evidence behind it. saw palmetto blocks 5-alpha-reductase (5ar), the enzyme that converts testosterone into dht, like itās throwing shade at your hairlineās worst enemy.
how to take it:
typically in capsule form or as a tea, around 320 mg/day.
caveat: make sure itās the standardized extract to get the active components. most men tolerate it well, but minor stomach upset can occur.
2. pumpkin seed oil
why it works:
rich in phytosterols, pumpkin seed oil has shown potential to slow hair loss and reduce dht levels by inhibiting 5ar.
how to take it:
1-2 tablespoons daily or as a 1000 mg supplement.
bonus:
contains zinc, which is crucial for hair and scalp health. and no, it won't tank your testosterone, it actually supports healthy levels.
3. green tea (egcg)
why it works:
epigallocatechin gallate (egcg), the active compound in green tea, blocks the 5ar enzyme and has antioxidant benefits. egcg is like a superhero for your scalp cells, reducing dht production and soothing inflammation.
how to take it:
drink 2-3 cups a day or take 400-500 mg of egcg extract.
pro tip:
donāt overdo it unless you enjoy an edgy relationship with caffeine jitters.
4. stinging nettle root
why it works:
nettle root can reduce the binding of dht to its receptors, basically telling dht to calm down and stop fucking with your hair follicles.
how to take it:
300-500 mg/day as a supplement.
side note:
don't mix it up with the leaves. they're more for allergies and inflammation, not dht control.
why it works:
this spiky plant extract has some solid evidence behind it. saw palmetto blocks 5-alpha-reductase (5ar), the enzyme that converts testosterone into dht, like itās throwing shade at your hairlineās worst enemy.
how to take it:
typically in capsule form or as a tea, around 320 mg/day.
caveat: make sure itās the standardized extract to get the active components. most men tolerate it well, but minor stomach upset can occur.
2. pumpkin seed oil
why it works:
rich in phytosterols, pumpkin seed oil has shown potential to slow hair loss and reduce dht levels by inhibiting 5ar.
how to take it:
1-2 tablespoons daily or as a 1000 mg supplement.
bonus:
contains zinc, which is crucial for hair and scalp health. and no, it won't tank your testosterone, it actually supports healthy levels.
3. green tea (egcg)
why it works:
epigallocatechin gallate (egcg), the active compound in green tea, blocks the 5ar enzyme and has antioxidant benefits. egcg is like a superhero for your scalp cells, reducing dht production and soothing inflammation.
how to take it:
drink 2-3 cups a day or take 400-500 mg of egcg extract.
pro tip:
donāt overdo it unless you enjoy an edgy relationship with caffeine jitters.
4. stinging nettle root
why it works:
nettle root can reduce the binding of dht to its receptors, basically telling dht to calm down and stop fucking with your hair follicles.
how to take it:
300-500 mg/day as a supplement.
side note:
don't mix it up with the leaves. they're more for allergies and inflammation, not dht control.
1. pygeum africanum (african plum extract) 
why it works:
pygeum has some dht-blocking mojo by inhibiting 5ar and stopping dht from sticking around where itās not wanted. itās not as mainstream, but worth considering.
how to take it:
100-200 mg/day, typically combined with other ingredients for better punch.
good to know:
often found in prostate health supplements, which is a clue itās easy on male hormone balance.
2. reishi mushroom (lingzhi)
why it works:
this adaptogenic beast has shown some promise in blocking dht production. plus, it's a solid ally for stress reduction, which indirectly helps keep your hormones happy.
how to take it:
around 1000-1500 mg/day in supplement form or drink as tea.
extra:
supports immune function, so youāre basically multitasking your health.
3. spearmint tea
why it works:
yes, it's more known for reducing testosterone in women, but spearmint tea has mild dht-blocking properties that can help men too without the dramatic hormonal shifts.
how to take it:
1-2 cups/day.
warning:
donāt fucking pound this shit like itās going out of style.
moderation keeps you safe from potential dips in testosterone.
why it works:
pygeum has some dht-blocking mojo by inhibiting 5ar and stopping dht from sticking around where itās not wanted. itās not as mainstream, but worth considering.
how to take it:
100-200 mg/day, typically combined with other ingredients for better punch.
good to know:
often found in prostate health supplements, which is a clue itās easy on male hormone balance.
2. reishi mushroom (lingzhi)
why it works:
this adaptogenic beast has shown some promise in blocking dht production. plus, it's a solid ally for stress reduction, which indirectly helps keep your hormones happy.
how to take it:
around 1000-1500 mg/day in supplement form or drink as tea.
extra:
supports immune function, so youāre basically multitasking your health.
3. spearmint tea
why it works:
yes, it's more known for reducing testosterone in women, but spearmint tea has mild dht-blocking properties that can help men too without the dramatic hormonal shifts.
how to take it:
1-2 cups/day.
warning:
donāt fucking pound this shit like itās going out of style.
moderation keeps you safe from potential dips in testosterone.
4. zinc
why it works:
zinc inhibits 5ar and is essential for overall testosterone production. keyword: balance. zinc helps your body regulate dht without bulldozing your hormonal health.
how to take it:
15-30 mg/day.
heads up:
donāt overdose. too much zinc can fuck up your copper levels and immune system.
5. omega-3 fatty acids
why they work:
inflammation can make dht issues worse. omega-3s from fish oil or flaxseed oil reduce inflammation, keeping your scalpās environment good.
how to take it:
1000-2000 mg/day of epa/dha.
perk:
also great for heart health, so you get bonus points.
6. biotin and b-complex vitamins
why they matter:
while they're not dht blockers per se, they support overall hair health and growth, keeping your hair resilient even if dht tries to get fancy.
how to take it:
a quality b-complex supplement or biotin (5000 mcg/day).
why it works:
zinc inhibits 5ar and is essential for overall testosterone production. keyword: balance. zinc helps your body regulate dht without bulldozing your hormonal health.
how to take it:
15-30 mg/day.
heads up:
donāt overdose. too much zinc can fuck up your copper levels and immune system.
5. omega-3 fatty acids
why they work:
inflammation can make dht issues worse. omega-3s from fish oil or flaxseed oil reduce inflammation, keeping your scalpās environment good.
how to take it:
1000-2000 mg/day of epa/dha.
perk:
also great for heart health, so you get bonus points.
6. biotin and b-complex vitamins
why they matter:
while they're not dht blockers per se, they support overall hair health and growth, keeping your hair resilient even if dht tries to get fancy.
how to take it:
a quality b-complex supplement or biotin (5000 mcg/day).
5. non-hormonal topical treatments:
how they work:
caffeine-infused products can stimulate hair follicles by countering the negative effects of dht at a local level without entering your bloodstream and throwing your hormones out of whack. caffeine is known to increase blood circulation in the scalp, which can help in nourishing the hair roots and promoting hair growth.
key benefits:
blocks dht locally at the follicle level.
stimulates blood flow for better nutrient delivery.
can improve hair shaft thickness and growth.
products to look for:
shampoos, serums, or tonics with caffeine listed in the top ingredients.
look for concentrations between 0.001% and 0.05% for effective results.
application tips:
use caffeine-based shampoos 3-4 times a week. for leave-in products, apply them after washing your hair and let them sit for maximum absorption.
caffeine-infused products can stimulate hair follicles by countering the negative effects of dht at a local level without entering your bloodstream and throwing your hormones out of whack. caffeine is known to increase blood circulation in the scalp, which can help in nourishing the hair roots and promoting hair growth.
key benefits:
blocks dht locally at the follicle level.
stimulates blood flow for better nutrient delivery.
can improve hair shaft thickness and growth.
products to look for:
shampoos, serums, or tonics with caffeine listed in the top ingredients.
look for concentrations between 0.001% and 0.05% for effective results.
application tips:
use caffeine-based shampoos 3-4 times a week. for leave-in products, apply them after washing your hair and let them sit for maximum absorption.
how they work:
essential oils like peppermint, rosemary, and tea tree oil have been used for centuries to promote hair growth and improve scalp health. these oils stimulate blood flow to the scalp and have anti-inflammatory, antimicrobial, and soothing properties that help keep hair follicles healthy.
key benefits:
peppermint oil has been shown to induce rapid hair growth due to its ability to increase circulation.
rosemary oil is often compared to minoxidil in studies for its hair growth benefits without the side effects.
tea tree oil combats dandruff and fungal buildup, keeping the scalp environment healthy.
application tips:
dilute essential oils in a carrier oil (like jojoba or coconut oil) at a ratio of 3-5 drops per tablespoon of carrier oil.
massage into the scalp and let it sit for at least 30 minutes before washing out.
for best results, use this treatment 2-3 times per week.
caution:
do a patch test to make sure youāre not allergic. also, if youāre dealing with sensitive skin, dilute the oils more heavily.
essential oils like peppermint, rosemary, and tea tree oil have been used for centuries to promote hair growth and improve scalp health. these oils stimulate blood flow to the scalp and have anti-inflammatory, antimicrobial, and soothing properties that help keep hair follicles healthy.
key benefits:
peppermint oil has been shown to induce rapid hair growth due to its ability to increase circulation.
rosemary oil is often compared to minoxidil in studies for its hair growth benefits without the side effects.
tea tree oil combats dandruff and fungal buildup, keeping the scalp environment healthy.
application tips:
dilute essential oils in a carrier oil (like jojoba or coconut oil) at a ratio of 3-5 drops per tablespoon of carrier oil.
massage into the scalp and let it sit for at least 30 minutes before washing out.
for best results, use this treatment 2-3 times per week.
caution:
do a patch test to make sure youāre not allergic. also, if youāre dealing with sensitive skin, dilute the oils more heavily.
how it works:
this form of vitamin b3 enhances scalp health by increasing blood flow and reducing inflammation. a healthy scalp is essential for preventing hair loss and supporting new growth.
niacinamide also supports the natural production of keratin, a protein your hair is made of.
key benefits:
anti-inflammatory properties can soothe an irritated scalp.
boosts blood flow and strengthens hair follicles.
regulates scalp oil production, reducing issues like dandruff and clogged follicles.
application tips:
look for tonics or serums containing at least 2-5% niacinamide.
apply to your scalp post-shower and massage in until fully absorbed.
daily use can yield visible results within 2-3 months.
this form of vitamin b3 enhances scalp health by increasing blood flow and reducing inflammation. a healthy scalp is essential for preventing hair loss and supporting new growth.
niacinamide also supports the natural production of keratin, a protein your hair is made of.
key benefits:
anti-inflammatory properties can soothe an irritated scalp.
boosts blood flow and strengthens hair follicles.
regulates scalp oil production, reducing issues like dandruff and clogged follicles.
application tips:
look for tonics or serums containing at least 2-5% niacinamide.
apply to your scalp post-shower and massage in until fully absorbed.
daily use can yield visible results within 2-3 months.
how it works:
although azelaic acid is often talked about for acne treatments, itās got hidden talents when it comes to hair. itās an anti-inflammatory and dht blocker, but hereās the thing: it doesnāt interfere with your bodyās systemic dht levels.
azelaic acid can also help unclog hair follicles, making room for healthier hair growth.
key benefits:
inhibits dht at the follicle level without hormonal side effects.
keeps pores clear and reduces inflammation.
safe for long-term use with consistent results over time.
application tips:
use products with 10-20% azelaic acid concentration.
apply a thin layer to affected areas on your scalp once daily.
don't rinse. allow it to absorb fully.
although azelaic acid is often talked about for acne treatments, itās got hidden talents when it comes to hair. itās an anti-inflammatory and dht blocker, but hereās the thing: it doesnāt interfere with your bodyās systemic dht levels.
azelaic acid can also help unclog hair follicles, making room for healthier hair growth.
key benefits:
inhibits dht at the follicle level without hormonal side effects.
keeps pores clear and reduces inflammation.
safe for long-term use with consistent results over time.
application tips:
use products with 10-20% azelaic acid concentration.
apply a thin layer to affected areas on your scalp once daily.
don't rinse. allow it to absorb fully.
how it works:
panthenol improves hairās ability to retain moisture, making it appear fuller and thicker. it strengthens the hair shaft, prevents breakage, and creates a healthier environment for new hair to grow.
key benefits:
strengthens the cuticle layer, reducing breakage.
enhances moisture retention for better hair elasticity.
supports a smoother, shinier look.
application tips:
find leave-in conditioners or scalp sprays that contain panthenol.
apply directly after washing hair and leave it in.
can be used daily without buildup.
panthenol improves hairās ability to retain moisture, making it appear fuller and thicker. it strengthens the hair shaft, prevents breakage, and creates a healthier environment for new hair to grow.
key benefits:
strengthens the cuticle layer, reducing breakage.
enhances moisture retention for better hair elasticity.
supports a smoother, shinier look.
application tips:
find leave-in conditioners or scalp sprays that contain panthenol.
apply directly after washing hair and leave it in.
can be used daily without buildup.
how they work:
peptides are small chains of amino acids that can signal your body to stimulate hair growth. specifically, copper peptides are known for improving blood circulation and stimulating the growth phase (anagen) of hair.
key benefits:
increases the length of the anagen phase of hair growth.
improves blood flow and nutrient delivery to hair follicles.
has an overall rejuvenating effect on scalp health.
application tips:
opt for serums or tonics that specify they contain copper peptides or biotinoyl tripeptide-1.
apply once or twice daily. massage into the scalp for better absorption.
peptides are small chains of amino acids that can signal your body to stimulate hair growth. specifically, copper peptides are known for improving blood circulation and stimulating the growth phase (anagen) of hair.
key benefits:
increases the length of the anagen phase of hair growth.
improves blood flow and nutrient delivery to hair follicles.
has an overall rejuvenating effect on scalp health.
application tips:
opt for serums or tonics that specify they contain copper peptides or biotinoyl tripeptide-1.
apply once or twice daily. massage into the scalp for better absorption.
how they work:
some plant-based treatments, like saw palmetto, green tea, and nettle leaf extracts, can block dht topically and stimulate hair follicles. although not as potent as internal supplements, they can be effective for scalp-level application.
key benefits:
saw palmetto is a natural dht blocker when applied topically.
green tea extract contains egcg, which has antioxidant properties and can boost hair growth.
nettle leaf extract helps to improve circulation and reduce inflammation.
application tips:
check for hair products that include these extracts or buy concentrated versions and dilute them with carrier oils.
use as a scalp treatment 2-3 times per week.
some plant-based treatments, like saw palmetto, green tea, and nettle leaf extracts, can block dht topically and stimulate hair follicles. although not as potent as internal supplements, they can be effective for scalp-level application.
key benefits:
saw palmetto is a natural dht blocker when applied topically.
green tea extract contains egcg, which has antioxidant properties and can boost hair growth.
nettle leaf extract helps to improve circulation and reduce inflammation.
application tips:
check for hair products that include these extracts or buy concentrated versions and dilute them with carrier oils.
use as a scalp treatment 2-3 times per week.
how it works:
aloe vera isnāt just for sunburn. its soothing, anti-inflammatory properties can calm an irritated scalp and create a perfect environment for hair growth. itās also hydrating, so it fights dandruff and prevents flakes that could clog follicles.
key benefits:
hydrates and conditions the scalp.
reduces scalp irritation and itching.
can promote hair growth with regular use.
application tips:
use raw aloe vera gel or products with a high concentration of aloe.
apply directly to the scalp and leave it on for 20-30 minutes before rinsing out.
aloe vera isnāt just for sunburn. its soothing, anti-inflammatory properties can calm an irritated scalp and create a perfect environment for hair growth. itās also hydrating, so it fights dandruff and prevents flakes that could clog follicles.
key benefits:
hydrates and conditions the scalp.
reduces scalp irritation and itching.
can promote hair growth with regular use.
application tips:
use raw aloe vera gel or products with a high concentration of aloe.
apply directly to the scalp and leave it on for 20-30 minutes before rinsing out.
scalp sensitivity:
not everyoneās scalp responds the same way to each treatment. keep an eye out for redness, irritation, or an increase in flaking.
product buildup:
some non-hormonal treatments, especially oils or leave-in products, can accumulate and block follicles. clarify your scalp with a gentle shampoo every week or so.
pro tip
combine treatments.
alternating between a caffeine shampoo and essential oil scalp massages, or using niacinamide with copper peptide serums, can amplify the results without risking overuse.
be strategic and donāt throw every treatment on at once.
not everyoneās scalp responds the same way to each treatment. keep an eye out for redness, irritation, or an increase in flaking.
product buildup:
some non-hormonal treatments, especially oils or leave-in products, can accumulate and block follicles. clarify your scalp with a gentle shampoo every week or so.
pro tip
combine treatments.
alternating between a caffeine shampoo and essential oil scalp massages, or using niacinamide with copper peptide serums, can amplify the results without risking overuse.
be strategic and donāt throw every treatment on at once.
6. environmental control
1. food & water
ditch plastic, go glass or stainless steel:
plastic containers, especially those marked with recycling codes 3 (phthalates), 6 (styrene), and 7 (bisphenols), are notorious for leaching chemicals into your food.
switch to glass or stainless steel for storage, drinking bottles, and meal prep.
filtered water:
tap water can carry trace amounts of pesticides, pharmaceuticals, and heavy metals.
invest in a high-quality water filter (reverse osmosis or activated carbon filters) to significantly reduce contaminants.
eat organic when possible:
conventional farming involves pesticides and fertilizers that can disrupt hormones.
prioritize organic produce for items on the dirty dozen list (like strawberries, spinach, and apples) where pesticide residues are higher.
avoid canned foods:
most canned foods have bisphenol a (bpa) in their linings, which leaches into the food.
choose fresh or frozen alternatives, or look for ābpa-freeā labels (but watch out: bpa-free isnāt always safe as some alternatives like bps are equally sketchy).
2. personal care products (what you slather on your skin matters)
read labels like a hawk:
ingredients like parabens, phthalates, synthetic fragrances, triclosan, and oxybenzone are in everything from deodorants -> sunscreens.
opt for brands that are transparent and use safer alternatives
(check ewgās skin deep database for product safety).
natural deodorants:
aluminum in antiperspirants is linked to hormone disruption.
switch to natural deodorants that use baking soda, arrowroot powder, or magnesium instead.
diy or minimalistic skincare:
a good rule is if you canāt pronounce half the ingredients, reconsider.
using simple, organic oils (e.g., jojoba or argan) as moisturizers and natural soaps can go a long way in reducing exposure.
sulfate-free hair care:
sodium lauryl sulfate (sls) is not just harsh, it can be contaminated with 1,4-dioxane, a carcinogen.
choose products labeled sulfate-free and paraben-free.
3. household items (the things lurking in your home)
ditch air fresheners:
those plug-in air fresheners and scented candles contain phthalates and synthetic fragrances that are hormone disruptors.
opt for essential oil diffusers or unscented candles made from beeswax or soy.
cleaning products:
conventional cleaning products often contain ammonia, chlorine, and other toxic chemicals.
choose eco-friendly, fragrance-free products or make your own using:
-vinegar
-baking soda
- lemon.
non-toxic cookware:
nonstick cookware releases pfoa and other chemicals when heated. replace them with cast iron, stainless steel, or ceramic alternatives.
wash new clothes:
clothing treated with chemical finishes (like wrinkle-free treatments) can release formaldehyde and other irritants.
wash new items before wearing with a fragrance-free, natural detergent.
4. electronics and household environment
beware of flame retardants:
furniture, carpets, and even electronics can contain pbdes (polybrominated diphenyl ethers) as flame retardants, which are known endocrine disruptors.
look for products labeled āpbde-free,ā or use natural fiber rugs and untreated wood furniture.
dust and vacuum regularly:
dust can carry chemicals like pbdes and phthalates that settle from furniture and electronics.
use a vacuum with a hepa filter and damp dust with a microfiber cloth to trap particles.
5. clothing and textiles
avoid synthetic fabrics:
polyester, nylon, and other synthetic materials are often treated with flame retardants and can release microplastics when washed.
opt for natural fibers like organic cotton, linen, and wool.
eco-friendly laundry:
ditch the heavily fragranced detergents and fabric softeners.
use fragrance-free, eco-certified detergents and add white vinegar to your rinse cycle for a natural softener.
6. minimize exposure outside the home
be cautious with receipts:
thermal paper receipts are coated with bpa or bps, which are easily absorbed through the skin.
decline receipts when possible or wash your hands after handling them.
public spaces and air quality:
urban environments have higher levels of pollutants.
wear a mask if needed on high-pollution days, and keep indoor plants like snake plants or peace lilies to help filter air pollutants in your space.
7. detoxify your life gradually (no need to go broke overnight)
swap products one at a time:
as you run out of items, replace them with non-toxic alternatives to keep it manageable and affordable.
up your antioxidants:
while youāre working to limit exposure, bolster your bodyās defense with antioxidants from foods like berries, dark leafy greens, and green tea to help neutralize free radicals and support detox pathways.
ditch plastic, go glass or stainless steel:
plastic containers, especially those marked with recycling codes 3 (phthalates), 6 (styrene), and 7 (bisphenols), are notorious for leaching chemicals into your food.
switch to glass or stainless steel for storage, drinking bottles, and meal prep.
filtered water:
tap water can carry trace amounts of pesticides, pharmaceuticals, and heavy metals.
invest in a high-quality water filter (reverse osmosis or activated carbon filters) to significantly reduce contaminants.
eat organic when possible:
conventional farming involves pesticides and fertilizers that can disrupt hormones.
prioritize organic produce for items on the dirty dozen list (like strawberries, spinach, and apples) where pesticide residues are higher.
avoid canned foods:
most canned foods have bisphenol a (bpa) in their linings, which leaches into the food.
choose fresh or frozen alternatives, or look for ābpa-freeā labels (but watch out: bpa-free isnāt always safe as some alternatives like bps are equally sketchy).
2. personal care products (what you slather on your skin matters)
read labels like a hawk:
ingredients like parabens, phthalates, synthetic fragrances, triclosan, and oxybenzone are in everything from deodorants -> sunscreens.
opt for brands that are transparent and use safer alternatives
(check ewgās skin deep database for product safety).
natural deodorants:
aluminum in antiperspirants is linked to hormone disruption.
switch to natural deodorants that use baking soda, arrowroot powder, or magnesium instead.
diy or minimalistic skincare:
a good rule is if you canāt pronounce half the ingredients, reconsider.
using simple, organic oils (e.g., jojoba or argan) as moisturizers and natural soaps can go a long way in reducing exposure.
sulfate-free hair care:
sodium lauryl sulfate (sls) is not just harsh, it can be contaminated with 1,4-dioxane, a carcinogen.
choose products labeled sulfate-free and paraben-free.
3. household items (the things lurking in your home)
ditch air fresheners:
those plug-in air fresheners and scented candles contain phthalates and synthetic fragrances that are hormone disruptors.
opt for essential oil diffusers or unscented candles made from beeswax or soy.
cleaning products:
conventional cleaning products often contain ammonia, chlorine, and other toxic chemicals.
choose eco-friendly, fragrance-free products or make your own using:
-vinegar
-baking soda
- lemon.
non-toxic cookware:
nonstick cookware releases pfoa and other chemicals when heated. replace them with cast iron, stainless steel, or ceramic alternatives.
wash new clothes:
clothing treated with chemical finishes (like wrinkle-free treatments) can release formaldehyde and other irritants.
wash new items before wearing with a fragrance-free, natural detergent.
4. electronics and household environment
beware of flame retardants:
furniture, carpets, and even electronics can contain pbdes (polybrominated diphenyl ethers) as flame retardants, which are known endocrine disruptors.
look for products labeled āpbde-free,ā or use natural fiber rugs and untreated wood furniture.
dust and vacuum regularly:
dust can carry chemicals like pbdes and phthalates that settle from furniture and electronics.
use a vacuum with a hepa filter and damp dust with a microfiber cloth to trap particles.
5. clothing and textiles
avoid synthetic fabrics:
polyester, nylon, and other synthetic materials are often treated with flame retardants and can release microplastics when washed.
opt for natural fibers like organic cotton, linen, and wool.
eco-friendly laundry:
ditch the heavily fragranced detergents and fabric softeners.
use fragrance-free, eco-certified detergents and add white vinegar to your rinse cycle for a natural softener.
6. minimize exposure outside the home
be cautious with receipts:
thermal paper receipts are coated with bpa or bps, which are easily absorbed through the skin.
decline receipts when possible or wash your hands after handling them.
public spaces and air quality:
urban environments have higher levels of pollutants.
wear a mask if needed on high-pollution days, and keep indoor plants like snake plants or peace lilies to help filter air pollutants in your space.
7. detoxify your life gradually (no need to go broke overnight)
swap products one at a time:
as you run out of items, replace them with non-toxic alternatives to keep it manageable and affordable.
up your antioxidants:
while youāre working to limit exposure, bolster your bodyās defense with antioxidants from foods like berries, dark leafy greens, and green tea to help neutralize free radicals and support detox pathways.
1. understanding the problem (why blue light is a menace)
blue light, the high-energy visible (hev) light, is the part of the light spectrum that has the shortest wavelengths, making it great for boosting attention and focus during the day.
but exposure to blue light, especially at night, throws off your bodyās natural production of melatonin, the hormone responsible for sleep.
when melatonin is suppressed, sleep quality declines, and you end up with that zombie-like feeling the next day + prolonged exposure might contribute to eye strain, headaches, and potential long-term damage to your eyes.
2. the science behind it
the problem with blue light is that it has a wavelength between 380 and 500 nanometers, and itās one of the most energetic types of visible light.
while itās useful during daylight hours to help regulate your sleep-wake cycle (circadian rhythm), exposure after dark confuses your brain into thinking itās still daytime.
this confusion stops your brain from producing melatonin at the right time, which is why late-night screen sessions can leave you tossing and turning in bed. some studies suggest that chronic exposure to blue light might lead to retinal damage as well, though this requires long-term research to confirm.
link.springer.com
basically, it's a subtle disruptor of both your sleep and eye health.
3. how to limit blue light exposure
use blue light-blocking glasses:
wearing glasses with lenses that block blue light is an easy and effective way to protect your eyes, especially if you spend long hours in front of screens.
they filter out the harmful wavelengths before they can hit your eyes.
look for glasses with a yellow or amber tint for the best protection, or clear lenses with a blue light-blocking coating if you want to keep it subtle.
(get fucking mogged btw)
screen filters and apps:
use blue light filter apps on your devices.
apps like f.lux or night shift (on ios and macos) automatically adjust your screenās color temperature to warmer tones at night.
if youāre on a windows machine, thereās also a built-in night light feature.
for android and ios devices, there are apps that adjust the screen to warmer hues when the sun sets.
adjust your device settings:
almost all modern smartphones, tablets, and computers have built-in blue light filters.
activate the "night mode" or "night shift" feature, which reduces the blue light emitted by your screen, especially in the evening. set it to activate automatically when the sun goes down.
avoid screens 1-2 hours before bed:
your brain needs time to unwind before sleep.
turning off devices an hour before bed (or longer) allows your melatonin levels to rise naturally and helps you fall asleep faster.
use this time to read a book (preferably a physical one, no e-reader) or meditate instead.
light in your environment:
at night, switch to low-wattage, warm-colored bulbs. red, orange, and yellow lighting doesnāt mess with melatonin the way bright white or blue light does.
invest in dimmable lights or smart bulbs that let you adjust the color temperature in the evening.
4. protecting your eyes (because they deserve it)
blue light exposure isnāt just about sleep. it can also contribute to digital eye strain (a.k.a. "computer vision syndrome"), which comes with symptoms like eye fatigue, dry eyes, headaches, and blurred vision.
hereās how to give your eyes a break:
- 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. this helps reduce eye strain and refocus your eyes.
- blink more often: you blink less when staring at screens, which leads to dry eyes. remind yourself to blink more or use eye drops (if necessary).
- increase screen brightness: dim screens make your eyes work harder, so adjust your screenās brightness to match the ambient lighting in your room.
keep it at a comfortable level: not too bright and not too dim.
5. outdoor light exposure (yes, the sun counts)
getting plenty of natural sunlight during the day is essential for regulating your circadian rhythm.
the blue light from the sun during daylight hours helps signal your body to be awake and alert.
however, itās important to avoid blue light in the evening.
try to get outside for at least 15-30 minutes of direct sunlight exposure in the morning to set your bodyās internal clock.
6. sleep hygiene matters (itās more than just light)
blue light isnāt the only thing that messes with your sleep.
improving your overall sleep hygiene is important:
consistent sleep schedule:
go to bed and wake up at the same time every day (yes, even weekends).
create a sleep-friendly environment:
keep your room cool, dark, and quiet.
invest in blackout curtains if needed to keep out light pollution from streetlights or your electronics.
avoid caffeine late in the day:
caffeine can stay in your system for hours, interfering with your ability to fall asleep.
avoid it after lunch if possible.
blue light, the high-energy visible (hev) light, is the part of the light spectrum that has the shortest wavelengths, making it great for boosting attention and focus during the day.
but exposure to blue light, especially at night, throws off your bodyās natural production of melatonin, the hormone responsible for sleep.
when melatonin is suppressed, sleep quality declines, and you end up with that zombie-like feeling the next day + prolonged exposure might contribute to eye strain, headaches, and potential long-term damage to your eyes.
2. the science behind it
the problem with blue light is that it has a wavelength between 380 and 500 nanometers, and itās one of the most energetic types of visible light.
while itās useful during daylight hours to help regulate your sleep-wake cycle (circadian rhythm), exposure after dark confuses your brain into thinking itās still daytime.
this confusion stops your brain from producing melatonin at the right time, which is why late-night screen sessions can leave you tossing and turning in bed. some studies suggest that chronic exposure to blue light might lead to retinal damage as well, though this requires long-term research to confirm.
Blue Light Exposure: Ocular Hazards and PreventionāA Narrative Review - Ophthalmology and Therapy
Introduction Exposure to blue light has seriously increased in our environment since the arrival of light emitting diodes (LEDs) and, in recent years, the proliferation of digital devices rich in blue light. This raises some questions about its potential deleterious effects on eye health. The...
link.springer.com
3. how to limit blue light exposure
use blue light-blocking glasses:
wearing glasses with lenses that block blue light is an easy and effective way to protect your eyes, especially if you spend long hours in front of screens.
they filter out the harmful wavelengths before they can hit your eyes.
look for glasses with a yellow or amber tint for the best protection, or clear lenses with a blue light-blocking coating if you want to keep it subtle.
(get fucking mogged btw)
screen filters and apps:
use blue light filter apps on your devices.
apps like f.lux or night shift (on ios and macos) automatically adjust your screenās color temperature to warmer tones at night.
if youāre on a windows machine, thereās also a built-in night light feature.
for android and ios devices, there are apps that adjust the screen to warmer hues when the sun sets.
adjust your device settings:
almost all modern smartphones, tablets, and computers have built-in blue light filters.
activate the "night mode" or "night shift" feature, which reduces the blue light emitted by your screen, especially in the evening. set it to activate automatically when the sun goes down.
avoid screens 1-2 hours before bed:
your brain needs time to unwind before sleep.
turning off devices an hour before bed (or longer) allows your melatonin levels to rise naturally and helps you fall asleep faster.
use this time to read a book (preferably a physical one, no e-reader) or meditate instead.
light in your environment:
at night, switch to low-wattage, warm-colored bulbs. red, orange, and yellow lighting doesnāt mess with melatonin the way bright white or blue light does.
invest in dimmable lights or smart bulbs that let you adjust the color temperature in the evening.
4. protecting your eyes (because they deserve it)
blue light exposure isnāt just about sleep. it can also contribute to digital eye strain (a.k.a. "computer vision syndrome"), which comes with symptoms like eye fatigue, dry eyes, headaches, and blurred vision.
hereās how to give your eyes a break:
- 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. this helps reduce eye strain and refocus your eyes.
- blink more often: you blink less when staring at screens, which leads to dry eyes. remind yourself to blink more or use eye drops (if necessary).
- increase screen brightness: dim screens make your eyes work harder, so adjust your screenās brightness to match the ambient lighting in your room.
keep it at a comfortable level: not too bright and not too dim.
5. outdoor light exposure (yes, the sun counts)
getting plenty of natural sunlight during the day is essential for regulating your circadian rhythm.
the blue light from the sun during daylight hours helps signal your body to be awake and alert.
however, itās important to avoid blue light in the evening.
try to get outside for at least 15-30 minutes of direct sunlight exposure in the morning to set your bodyās internal clock.
6. sleep hygiene matters (itās more than just light)
blue light isnāt the only thing that messes with your sleep.
improving your overall sleep hygiene is important:
consistent sleep schedule:
go to bed and wake up at the same time every day (yes, even weekends).
create a sleep-friendly environment:
keep your room cool, dark, and quiet.
invest in blackout curtains if needed to keep out light pollution from streetlights or your electronics.
avoid caffeine late in the day:
caffeine can stay in your system for hours, interfering with your ability to fall asleep.
avoid it after lunch if possible.
7. microneedling + essential oils
collagen induction therapy 
microneedling creates controlled micro-injuries on the scalp, which triggers the bodyās natural wound-healing response.
this boosts collagen and elastin production which are key components that strengthen the scalp and support hair growth.
enhanced product absorption
these tiny punctures increase the scalpās permeability, allowing active ingredients in essential oils to penetrate more effectively into the follicles.
increased blood circulation
the process stimulates blood flow to the scalp, ensuring hair follicles get more oxygen and nutrients.
microneedling creates controlled micro-injuries on the scalp, which triggers the bodyās natural wound-healing response.
this boosts collagen and elastin production which are key components that strengthen the scalp and support hair growth.
enhanced product absorption
these tiny punctures increase the scalpās permeability, allowing active ingredients in essential oils to penetrate more effectively into the follicles.
increased blood circulation
the process stimulates blood flow to the scalp, ensuring hair follicles get more oxygen and nutrients.
dermarollers vs. derma pens:
a dermaroller is more accessible for beginners, while derma pens offer more precise control and can penetrate more uniformly.
choose a needle length of 0.5-1.0 mm for safe at-home use.
dermaroller<-
->derma pen
safety first:
ALWAYS disinfect your microneedling tool with isopropyl alcohol before and after each use to avoid infections.
a dermaroller is more accessible for beginners, while derma pens offer more precise control and can penetrate more uniformly.
choose a needle length of 0.5-1.0 mm for safe at-home use.
dermaroller<-
safety first:
ALWAYS disinfect your microneedling tool with isopropyl alcohol before and after each use to avoid infections.
1. prep your scalp:
wash your scalp with a gentle, sulfate-free shampoo and ensure itās clean before starting. this step reduces the risk of irritation and helps create a cleaner environment for microneedling.
2. microneedle correctly:
- gently roll or press the microneedling tool over the scalp, focusing on areas experiencing thinning or hair loss.
- move in different directionsāvertically, horizontally, and diagonallyāfor even coverage.
- limit sessions to once per week to avoid over-irritation and allow the scalp to heal.
3. apply essential oils post-treatment:
rosemary oil
known for promoting hair growth and improving circulation, it can be as effective as minoxidil. mix 2-3 drops of rosemary oil with a carrier oil like jojoba oil.
peppermint oil
has a cooling effect that increases blood flow to the scalp and invigorates hair follicles.
add 1-2 drops to your carrier oil.
saw palmetto oil
acts as a topical dht blocker.
combining this with microneedling helps get the active components deep into the scalp where theyāre needed most.
dilution tip
essential oils are potent and should always be mixed with a carrier oil (e.g., jojoba or coconut oil) in a 1:10 ratio.
4. post-care routine:
let it breathe
give your scalp some time to absorb the oils (at least 6-8 hours) before washing or exposing it to other products.
avoid harsh products
for the next 24-48 hours, steer clear of shampoos or serums with harsh chemicals, sulfates, or alcohols to prevent irritation.
sun protection
after microneedling, your scalp is more sensitive. if youāre stepping outside, consider wearing a hat or using a natural, non-comedogenic sunscreen on exposed areas.
wash your scalp with a gentle, sulfate-free shampoo and ensure itās clean before starting. this step reduces the risk of irritation and helps create a cleaner environment for microneedling.
2. microneedle correctly:
- gently roll or press the microneedling tool over the scalp, focusing on areas experiencing thinning or hair loss.
- move in different directionsāvertically, horizontally, and diagonallyāfor even coverage.
- limit sessions to once per week to avoid over-irritation and allow the scalp to heal.
3. apply essential oils post-treatment:
rosemary oil
known for promoting hair growth and improving circulation, it can be as effective as minoxidil. mix 2-3 drops of rosemary oil with a carrier oil like jojoba oil.
peppermint oil
has a cooling effect that increases blood flow to the scalp and invigorates hair follicles.
add 1-2 drops to your carrier oil.
saw palmetto oil
acts as a topical dht blocker.
combining this with microneedling helps get the active components deep into the scalp where theyāre needed most.
dilution tip
essential oils are potent and should always be mixed with a carrier oil (e.g., jojoba or coconut oil) in a 1:10 ratio.
4. post-care routine:
let it breathe
give your scalp some time to absorb the oils (at least 6-8 hours) before washing or exposing it to other products.
avoid harsh products
for the next 24-48 hours, steer clear of shampoos or serums with harsh chemicals, sulfates, or alcohols to prevent irritation.
sun protection
after microneedling, your scalp is more sensitive. if youāre stepping outside, consider wearing a hat or using a natural, non-comedogenic sunscreen on exposed areas.
- holy
