INTRODUCTION A glow up is a transformative process of improving one's physical appearance, mental health, and overall well-being. The term "glow up" originated from social media and refers to the idea of someone who undergoes a positive transformation, typically over a period of time. The transformation can include physical changes like improving skincare, hair, makeup, fashion, and fitness, as well as mental and emotional changes such as building self-confidence and improving one's overall sense of well-being. The importance of a glow up lies in the benefits it can bring to a person's life. By taking care of oneself and making positive changes, an individual can experience increased self-esteem, greater self-confidence, and a more positive outlook on life. A glow up can also help individuals feel more in control of their lives, which can lead to better overall health and well-being. Improving one's physical appearance can also have positive effects on mental health and can help individuals feel more comfortable and confident in social situations. Additionally, a glow up can lead to positive changes in other areas of life, such as improved relationships and career opportunities. Overall, a glow up is an important process of self-improvement that can have lasting effects on both physical appearance and overall well-being. HOW TO BE ATTRACTIVE We all want to look attractive, and for people to give us respect when we walk by is the best feeling. When you look at yourself in the mirror and love what you'll see, you'll love yourself and people will love to be around you. In this book, I'm going to go in depth on how to be attractive both physically and mentally. First have a good personality. Nothing is worse than someone who is attractive, but no one likes him. Have hobbies. Be kind with others. Smile at them. Compliment them and make their day. This is what makes people love to be around you, and you'll be more confident and more attractive naturally by giving people the attention that they want. Don't compare yourself to others. It will make you feel like you're not making progress and make you feel insecure. Compare yourself to what you were yesterday. Have so much money. You need to have a good relationship with money and understand that money is not a bad thing. You don't deserve to work for McDonald's or KFC and live a miserable life. Don't fall for the trap of I don't want some money. I can just work for someone else for minimum wage and I'll be secure. Invest for your future self, not for someone else's business. You're capable of doing everything. Have a good environment. Your environment will talk so much about you. Look around you right now. If your environment is not clean, it will drain you and make you more lazy. That's why you need to clean your space to have an organized mind. Have a good circle. Jim Run said you are the average of the five people you spend the most time with. So if you hang out with criminals all day, guess what? You're going to become a criminal. If you hang out with a millionaire all day, you'll become a millionaire. Choose your friends wisely. Let's move on to the essentials Skincare Having good skin will boost your confidence and make you more attractive. People judge you by literally one second after seeing you. I know it's not fair, but your face is what most people look at when they're talking to you. Work out You need to work the muscles that will make you look good and make that V taper look You need to work the upper chest, shoulders, lats, forearms, upper traps and neck. If you're a beginner, I'll give you a training program to start working out tomorrow. I know your mind is telling you excuses right now. I don't want to hear that shit, bro. Get them Doritos out of your lap and just go. And you'll thank me for it. Hair style Hair having a haircut that suits you by determining your face shape and then choose what you feel comfortable with. Clothes Buy clothes that suits you and show people that you are that guy. Don't wear colorful clothes like orange, red, yellow, pink. Just go with the basic color that goes with everything. For example, black, white, navy, brown. Don't just end up dressing like 6ixnine please. You can add some jewelry it will add up to your style. Just buy a cheap one that looks nice. You can open Pinterest for inspiration for clothes and style. Teeth Having yellow teeth and bad breath is the biggest red flag for people, especially for women. So I recommend Invest in electric toothbrush. the bad breath comes from your tongue. That's why you need to use a tongue scraper and clean the white dirt as in the back of your tongue. White stripped works to get whiter teeth, and they are inexpensive hygiene. Smell Your smell is the most important thing on this list. If you're three out of ten right now, when you smell good, it will be up to six out of ten. So invest in perfume that you like. Not that some other person recommends. And I have a bonus tip is to trim your nails. Nothing is more attractive than clean nails, Low body fat When you eat high protein and low sugar diet and have 10% body fat, your face will look more leaner and less puffy. So you'll naturally become more attractive. Good mental health I kept this point to the end of the chapter because I want only the people that really want to change their lives. I recommend focusing on mental health first and then start implementing what you learned from this chapter. HOW TO GET CLEAR SKIN I understand the pain that you're feeling right now. You've watched so many videos and tried so many products, but none of them worked. I went from having full acne to having a clear skin That's why I'm the perfect person to help you on your journey. I'm not going to waste your time. Here's how to get glowing skin. Step 1 Mindset. Accept that it is going to take a long time to get clear skin. YouTubers often make click bait titles and tell you how to get clear skin in two days. Don't listen to them. There are days when you can't be bothered to take care of your skin. That's why consistency and patience are the most important components here. If you do the right thing for two to three months, which I'm going to tell you in this chapter, you'll have glowing skin after fixing your mindset. Let's move on to the essentials. Skincare routine. First, you need to determine your skin type. I'm going to help you know it. We have types of skin, dry skin, skin that lacks moisture and may feel tight, itchy or flaky, oily skin, skin that produces excess oil and may appear shiny or greasy. With enlarged pores. This is my skin. Type combination skin, skin that is a mix of oily and dry with an oily T-Zone forehead, nose and chin and dry cheeks. Normal skin, balanced skin with small pores and a smooth, even texture. I think you have one of the above. After knowing your skin type, let's move on to what you can do to have clear skin. Morning skin care routine. You need to wash your face with a cleanser that supports your skin type. Of course, then you apply toner to remove the extra dirt on your face. This is optional. After that, moisturize your face with a moisturizer with SPF so you don't need to buy a separate sunscreen. evening skincare routine. You'll do the same thing you did in the morning, but don't add sunscreen this time. Instead, add retinol. Retinol helps in reducing fine lines and wrinkles, improving skin texture, unclogging pores, reducing acne and fading dark spots. This is like the magical ingredient for having clear skin. What products do you use? I'll use Foaming Cleanser by CERAVE is really good and cleans your face without making it too dry. I highly recommend using it if you have oily skin. I moisturize my face with the CERAVE facial moisturizer SPF 30. I use LILYANA Naturals Retinol. It's the best retinol on the market right now. Step 2 Diet The food you eat can have a significant impact on your skin. Eating a healthy and balanced diet can help improve your skin's appearance while consuming too much sugar and processed foods can lead to breakouts and other skin issues. If you wonder why you have acne problems, it all comes from these source. People often depend on skincare products. That's not how it works. Remember, you are what you eat. I know it's not easy to change your diet completely, so start small. For example, you can start by eating only home cooked meals. If you eat pizza one day, try to have some apples on the side. Try to use the 88-20 rule for your food. Example, what 20% of the healthy food will give me 80% of the pleasure like apples, bananas, potatoes, chicken, breast and oats. If you don't like oats, for example, you can go to YouTube and type "How can I make oats taste better? If I don't like oats?". Finally, increase your water intake. Try to drink at least two liters every day. Step 3 Workout Workout. As you know that stress can cause acne breakouts. That's why working out can reduce cortisol levels the stress hormone and also detoxify the skin by sweating to help unlog pores, which can lead to clearer, healthier skin. I have a full PDF Workout for Beginners plan that I did personally to start working out tomorrow. I can hear the excuses running through your head right now. I don't want to hear that shit, bro. Get those Doritos out of your lap and just go. And you'll thank me for it. Step 4 Quitting Social Media What? I said, I want a clear skin. Now you're telling me to quit social media. Before you click off, let me explain why. So when you open social media and when you see all these perfect people with glowing skin and start comparing yourself to them unconsciously, you'll feel miserable. And you'll not make progress in your journey. So you need to limit your social media use, especially Instagram and TikTok. Try it and see for yourself. Step 5 Good Mental Health It's the most important part here. So when I had bad mental health, I can't even wash my face in the morning. I just want to lie down in bed and use social media all day. I notice that my skin was getting worse and worse, and after taking care of my mental health, I was more happy going out more and enjoying life in general and Taking Care of my skin. its so enjoyable now and I love to take care of myself. HOW TO GLOW UP MENTALLY If your screen time is high, you need to pay close attention to this chapter because they're gonna help you a lot. Are you tired of feeling overwhelmed and unproductive? Do you find yourself constantly distracted by social media, emails, and other digital distractions? Then it's time to glow up mentally and start doing monk mode. But first, what is monk mode? Monk mode is a productivity technique inspired by the discipline and focus of monks. It involves setting aside specific times of the day to disconnect from distractions and focus on your most important tasks. This can help increase productivity and creativity and can even reduce stress and anxiety. Why do I need to start monk mode? You will accomplish a lot of work in a short period of time. You will feel a sense of accomplishment and fulfillment in your life by focusing on the most important tasks and increasing the chance to achieve your goal with less time. Pretty cool, right? That's why I'm sharing this concept on with you. Alright, after knowing your why, it's time to talk about how to start monk mode. There are three non-negotiable steps to start doing monk mode. First, we have 10 minutes of meditation. Meditation can reduce stress and anxiety, improve focus, and increase feelings of well-being. I know that you hear all the gurus talking about it and you tried it in the past and it didn't work. Just wait till the end of the chapter and I'll give you a beginner-friendly monk mode protocol to begin trying it tomorrow. Second, we have exercise for 30 minutes. Exercise can make you happier and make you consistent on the project you're doing. We can take the example of the YouTuber KSI. After training for his boxing match, he was very consistent in making YouTube videos. You can start with just a few minutes of exercising each day and work your way up. Third, we have no drug use, so no weed and no alcohol. They both have potentially negative effects on physical and mental health and they can decrease focus and make you feel sluggish, so you can't focus on your work and achieve your goals. You can add more things to your non-negotiables list like I did. So, this is my protocol so you can have an idea: 10 minutes of meditation, exercise for 30 minutes, no drug use, no junk food, a gallon of water, no porn, no fap, using phone for one hour only, sleeping eight hours. It's tough, right? But it's worth it. It changed my life and it can change yours too. So, the main reason I did monk mode is to increase my focus and work on the most important tasks like this e-book you're reading. So, you'll need to set aside specific blocks of time during the day to focus on your most important tasks. This could be in the morning before the rest of the world wakes up, which worked for me, or in the evening after the workday is over. You do you. It's important to choose a time that works best for you and that you can stick to consistently. I recommend reading the book "Deep Work" by Cal Newport. He dives deep into this subject. I'll leave the link in the link section. As you finish your deep work time you'll feel a sense of satisfaction and accomplishment knowing that you've used your time wisely and focus on what truly matters give it a try and see how it can change your productivity and focus And like I promised, I'll give you a beginner-friendly protocol. So, for this beginner-friendly protocol, you need to lower your ego. It's very important, promise? Alright, so tomorrow when you wake up, I need you to make your bed. It's the first task, the first win of the day. Then, do three minutes of meditation. I recommend using the Balance app, which you can find on the App Store and Google Play. It will guide you if you're a beginner. After that, if you exercise already, go to the gym first thing in the morning. But if it's your first time exercising, you can do some stretching in the morning. You can find a follow-along stretching routine - I'll put the link in the link section. And after that, write three things down that you're grateful for. You will feel more grateful for the rest of the day. For example, I'm grateful that you read my e-book till here. I want you to try this for one week and let me know as a feedback after trying it and you can start with just a few minutes of each activity each day and work your way up. HOW TO HAVE AN ATTRACTIVE PERSONALITY I'm not going to waste your time. There's a no BS guide on how to have an attractive personality as a guy. Let's begin. First, you need to listen to others when they're talking. Listening is a trait that's often forgotten about in today's society. When you're in a group of people, next time, try not to scroll through tech talk or checking Instagram if your crush responded to you or not and thinking about what episode of Stranger Things you're on now. Pay attention to what the other person is saying. Show them that you're listening and interested. Show genuine interest in the other person by listening to them with your full attention when they're speaking next. Compliment them. Just imagine with me right now. A girl named Sarah just made a new hairstyle and she went to school, and no one has commented about her hair. She's insecure now because she thinks that the new hairstyle is bad. But then you see her in school and say with enthusiasm, Hey, Sarah, nice haircut. Suits you a lot. Just imagine, what's the reaction of Sarah here? She'll be very happy and grateful for you. First, you made her day. Second, you felt good about seeing her reaction. If you like something about a person, tell them and people will love to be around you. Next, be authentic. People always say the cringe term of just be yourself, bro. And it's actually true. Being as authentic as possible is good to attract people who have the same interest as you. "But Aziz I'm an introvert and I have difficulty communicating with people" I'm going to tell you why it's good. So when you're an introvert, you'll attract introverted people. People have the same interests as you, and you'll be more happy with people who have the same goals as you. Next is Smile. I was in a coffee shop one day and I just smiled at the cashier when ordering, and after I got my coffee, he said to me, I like that you're always smiling. Keep doing that. That's why I encourage people to smile at people when you're talking to them. Don't smile like a psychopath. Of course, and just smile. 24/7. You need authentic, like I said in the previous point. Next time you see someone you love, smile at them. And for the first time, when you see his reaction, your smile naturally. Next is having a good posture. When do you think people say hello to people and for others say Hello, Nicholas. Why? People behave differently in every situation and not treat others the same. Because of your body language. How you express yourself, how you're sitting on a desk, how you walk matters a lot. And based on your body language, people will put you in their social hierarchy. And this is human nature. We can't control that. We can control maintaining a good posture, how we represent ourselves to the world. And as you know, that the first impression lost for decades. I saw this in the first Rule of 12 Rules for Life by Jordan Peterson. It's a fantastic book and teach me a lot of things. Go read it. I'll link it in the description. Next is dressing good. People get the first impression of you by your dressing style. You should know the type of dressing which looks good on you and makes you feel confident. That's why investing on clothes is so important. But as is, I don't have money to buy expensive clothes. Here's what I recommend. Let me ask you a question first. Let's say you have $200 and you find a t shirt and sweater for $200. You 80% like them and 20% dislike them. and then you saw a hoodie for $200. And you like it a lot. 100%. And it suits perfectly. Which one are you going to buy? Most people will pick two things, but it's not how it works. You buy clothes not for the clothes itself, but the feeling you'll feel when you put them on. LINKS Cleanser Oily skin Dry skin Moisturizer Oily skin Dry skin Sunscreen Teeth Whitening Strips Retinol Deep Work Powered by TCPDF (www.tcpdf.org) HOW TO BE MORE PRODUCTIVE I'm not going to waste your time. Here is my realistic morning routine that made me go from being a nerd to a star boy. But before giving you my routine, you need to know why you need to have a morning routine in the first place. Having a morning routine will put your glow-up journey on autopilot, and you don't need to wait for motivation to do the activities. I'm going to tell you. You'll do them unconsciously, like flipping the switch when you enter a dark room. All right, here's my realistic morning routine that made me glow up. Let's begin. First, I wake up early at 6 a.m. every day. Then I'll open my window to the light outside. Can make me more awake. If it's dark outside, switch all the lights in your house. Then I go to the toilet and not using my phone. That's an important tip. Then I'll make my bed because it gives you a level of responsibility in your life. And also, it's the first task of the day and will put you in success mode for the whole day. Then I go feed the pigeons in my window and water the plant. It's good to do something kind every morning. You'll feel good after that. Then I'll go to the bathroom and do my skincare routine, and after that, I brush my teeth with fluoride-free toothpaste. It's healthier for my gums and doesn't make my lips dry. I wash my hair and put conditioner only and wait for 5 minutes, then rinse it with cold water to make the curls less frizzy. And then I dry it with a shirt or towel, and then I'll dry my hair with the dryer for curls. Then I put coconut oil on. It helps with growing healthy hair. but since I have a buzzcut now I skip all this B.S Get a buzzcut, bro. Stop being a MEOW. Then I'll go take a walk outside to wake the circadian rhythm. The circadian rhythm is the clock of your body because your body needs to know that it's daytime, so it'll give you more energy. After that, I do 20 minutes of meditation. I aim to have 10 to 20 minutes of meditation every day. I used to use the balance app to guide me into the meditation, but I realized that it's B.S That's why I just sit there doing nothing for 20 minutes and thinking about nothing. I know it's hard for you right now to start my morning routine. That's why I've created a beginner-friendly, realistic morning routine that you can start tomorrow to help you glow up. [check at the bottom] and it's a realistic not like the videos I see on YouTube. Wake up at 4 a.m., take a cold shower, run a marathon. No, no, no. It's realistic. So if you don't have a routine now, you can start this routine tomorrow. And after that, I journal two pages. First, I write five things I'm grateful for. Then I'll write random things about what I'm feeling right now. What's my intention for today? It's a great way to empty my mind and check on my mental health and also prepare my to-do list the night before. So I'll check that out too. And then I take a look at my goal and try to visualize achieving them. I visualize myself getting 100k followers on instagram and millions of views on my reels LOL After that, I'll head down to the kitchen and have a cup of water. I squeeze half a lemon into the water. Vitamin C is good to wake me up and it's good for my skin. So win, win. And after that, I'll make a cup of coffee and It's 7 a.m. and it's time to work till 12 p.m.. And that's it. Do this for six months and you'll not recognized yourself in the mirror. But don't forget to start small and use my beginner-friendly morning routine in Peace out. 6:30 AM - Wake Up Start your day by waking up at a consistent time. 6:35 AM - Hydrate Drink a glass of water to rehydrate your body. 6:40 AM - Stretch or Exercise Engage in light stretching or a short exercise routine. 6:50 AM - Morning Meditation Spend a few minutes meditating to clear your mind. 7:00 AM - Shower Take a refreshing shower to wake up fully. 7:15 AM - Breakfast Eat a balanced breakfast to fuel your body. 7:30 AM - Personal Care Brush your teeth, wash your face, and get dressed. 7:45 AM - Plan Your Day Jot down your tasks and goals for the day. 8:00 AM - Learn or Work Spend time on a learning activity or start work. Powered by TCPDF (www.tcpdf.org) HOW TO GROW TALLER Normally, between age one and puberty, you should grow roughly about two inches a year. When you reach puberty, it should be about four inches a year, and then you pretty much stop growing between the ages of 18 and 20. That's a generality because some people stop growing a little bit before that, and yet others continue to grow a little bit longer than that, but that's roughly the age group that you stop growing. So if you're that age or less and you want to grow a little bit more, what I'm about to tell you may help you, and of course, there's a genetic limitation. Hormones responsible for your height : However, if you are deficient in certain nutrients, that can significantly affect your height. So the three hormones that are involved in growth are number one, human growth hormone (HGH), which is produced by the pituitary gland and works through the liver. The next hormone is IGF-1 (insulin-like growth factor number one), and that hormone is made by your liver and is controlled by the growth hormone. Then we have the thyroid. If the thyroid is not producing enough hormones, that can create stunted growth. What causes HGH deficiency - 1 So let's start with the growth hormone. Well, the number one nutrient that can affect growth hormone is zinc. Children with stunted growth are mainly deficient in zinc, and people with a growth hormone deficiency are usually deficient in zinc. Zinc is a very important trace mineral needed for more chemical reactions than all the other trace minerals combined. A couple of things that will create a zinc deficiency are consuming too many foods with phytates (found in all grains), which can create a major zinc deficiency. Other factors like sugar, refined carbohydrates, alcohol, caffeine, stress, and not consuming enough foods with zinc (like red meat or shellfish) can also create a zinc deficiency. The other thing that can create a growth hormone deficiency is starvation. Now, I'm not talking about doing fasting with all of your nutrients. I'm talking about starvation where you're depriving your body of all the vitamins, minerals, nutrients, amino acids, essential fatty acids, etc. Another crucial aspect is sleep. Growth hormone works when you're sleeping. So if you're not sleeping well, especially as a teenager, that could be the thing that can hinder your growth. Next on the list is obesity. The more fat you have on your body, the less growth hormone will be activated. Other factors like smoking, second-hand smoking, and excessive caffeine (which can deplete zinc) can also inhibit growth hormone. Teenagers tend to consume the most ultra-processed junk foods, leading to nutritional deficiencies. Another nutrient that can create a deficiency in growth hormone is a lack of vitamin D, which is common among kids nowadays as they don't go outside enough, spending most of their time behind a computer. Regarding the other two hormones, insulin-like growth factor 1 (IGF-1) can be affected by liver damage caused by excessive carbohydrate or high fructose corn syrup consumption. The thyroid gland is sensitive to an iodine deficiency, so if an infant, small child, or teenager doesn't have sufficient iodine, it can greatly stunt growth. Iodine is mainly found in seafood, shellfish, and kelp, and foods grown close to the seashore contain higher iodine levels. If you're a young adult looking to maximize their height, here's a list of things to consider : A good trace mineral product with zinc, taken along with other trace minerals. Pituotrophin PMG, a product by standard process, which supports the pituitary gland that produces growth hormone, take one before bed for about three months. Ensure sufficient sleep, addressing any sleep problems. Avoid grains to reduce phytates and improve zinc absorption. Get enough vitamin D either through sunlight exposure or supplements. Hack to increase the production of HGH Sprinting : Sprint at max speed for 30 second and take a rest of 90 second and repeat this 5 to 7 times to maximize the production of growth hormone. Fasting : Two day fast produces 2000% increase in your growth hormone production in a man, and 1300% in women. Benefits HGH is the hormone which keeps you young and keeps your skin better, its HGH that replaces your dead parts better. Also it helps in muscle growth hormone Powered by TCPDF (www.tcpdf.org) Powered by TCPDF (www.tcpdf.org)