how to glow up for guys asap (no bs full guide)

Key Concepts:

• Glow-up: A comprehensive self-improvement process.
• Skincare: Cleansing, moisturizing, sunscreen, and retinol application.
• Hygiene: Regular showering, deodorant, cologne.
• Hair care: Determining face shape, regular haircuts, washing, conditioning, styling.
• Facial hair: Beard grooming or daily shaving with a clipper.
• Oral hygiene: Brushing, flossing, tongue scraping, fluoride-free toothpaste.
• Lip care: Honey and sugar scrub, moisturizing.
• Eyebrow grooming: Removing stray hairs.
• Workout: Muscle building, personal trainer or free training program.
• Clothing: Wardrobe update with versatile colors.
• Mental health: Meditation, gratitude journaling, sleep, exercise, reading.

1. Mindset (Step Zero)

• The initial step involves adopting a mindset focused on change and accepting that the process won't be easy.
• The speaker emphasizes cutting out toxic people and focusing on self-improvement.
• The speaker disappeared for six months, cutting off social media and toxic relationships to focus on self-improvement.
• "It's not too late to make a change and expecting that it's not going to be easy. If it is easy everyone will do it."

2. Skincare Routine (Step One)

• Morning: Cleanser, moisturizer, sunscreen.
• Evening: Cleanser, moisturizer, retinol (instead of sunscreen).
• Retinol benefits: Reduces fine lines and wrinkles, improves skin texture, unclogs pores, reduces acne, fades dark spots.
• The speaker highlights the importance of skincare as the face is the first thing people notice.
• The speaker mentions that people make subconscious judgments within one second of seeing someone.

3. Good Hygiene (Step Two)

• Regular showering.
• Deodorant on armpits and groin.
• Cologne (personal preference).
• Maintaining good hygiene boosts confidence.
• The speaker emphasizes that people are polite and won't directly tell you if you smell bad.

4. Hair (Step Three)

• Determine face shape and research suitable haircuts online.
• Hair routine: Regular haircuts (weekly), washing hair once a week, conditioning daily, using hair products for styling and health.
• The speaker will list hair products in the description.

5. Facial Hair (Step Four)

• If possible, grow a beard and trim it weekly.
• If unable to grow a beard, shave daily with a clipper (not a razor) to avoid acne.

6. Teeth (Step Five)

• Brush and floss twice a day.
• Use a tongue scraper.
• Use fluoride-free toothpaste if lips get dry.
• Yellow teeth and bad breath are considered red flags.

7. Lips (Step Six)

• Exfoliate with a honey and sugar scrub.
• Moisturize with skin moisturizer or Vaseline.
• Dry, chapped lips are unattractive.

8. Clean Eyebrows (Step Seven)

• Remove stray hairs, especially between the eyebrows, to improve appearance.

9. Workout (Step Eight)

• Focus on building muscle.
• Recommendation: Hire a personal trainer for guidance, especially for beginners.
• Alternative: Use the speaker's free training program for beginners.
• The speaker emphasizes the importance of taking action and not waiting to be saved.
• The speaker shares a personal anecdote about overcoming depression and anxiety through self-reliance.

10. Clothing (Step Nine)

• Update wardrobe with styles you like (e.g., old money, baggy).
• Use versatile colors: black, white, navy blue, brown.
• Avoid colors like pink, red, orange, or green.

11. Mental Health (The Most Important Part)

• The speaker shares his experience of initially struggling with glow-up efforts until focusing on mental health.
• He took "The Science of Well-Being" course.
• Meditation:
  • Daily meditation using guided meditations.
  • Focus on breath and regain focus after distractions.
  • The speaker uses the analogy of meditation being a "bicep curl for the brain."
• Gratitude Journaling:
  • Write about things you are grateful for every day.
  • Journaling is presented as a form of personal therapy.
• Sleep:
  • Aim for 7-8 hours of sleep per night, with a consistent sleep schedule.
  • Sleep improves mood, energy levels, and reduces dark circles.
  • Glow-up occurs during sleep.
• Workout:
  • Exercise improves both physical appearance and happiness.
• Reading:
  • Replace phone usage with reading books.
  • Books reduce stress and change mindset.
  • Recommendation: "The Almanac of Naval Ravikant" (teaches how to make money and be happy).
  • The speaker uses a Kindle to encourage reading.

Synthesis/Conclusion:

The video outlines a comprehensive six-month glow-up plan encompassing physical and mental well-being. It emphasizes the importance of mindset, consistent routines, and self-reliance. The speaker provides actionable steps for skincare, hygiene, grooming, fitness, and mental health, drawing from personal experiences and offering practical advice. The key takeaway is that a successful glow-up requires a holistic approach, prioritizing both external appearance and internal well-being.