Как стать красивым

Summary

В этом видео скрипт рассматривается субъективность понятия красоты и влияние социальных сетей на наши стандарты. Автор делится своими секретами поддержания привлекательности, включая здоровый образ жизни, уход за кожей, правильное питание и физические упражнения. Также упоминается курс 'IT-специалист с нуля' от SkillFactory, предлагающий разнообразные области IT для самоопределения и дальнейшего профессионального роста с гарантией возврата средств, если работа не найдется после обучения.

Takeaways

• 💭 Красота субъективна и различается от человека к человеку, меняясь также с поколением к поколению.
• 📱 СМИ оказывает больное влияние на формирование наших внутренних стандартов красоты.
• 🎓 Привлекательность влияет на карьеру и успех, но красота - это не только удачный генетик.
• 🧘‍♂️ Красота требует поддержания привлекательности через множество ежедневных привычек и действий.
• 🛌 Сон является основой для поддержания красоты и здоровья, включая стабильный режим и избеганье голубого света перед сном.
• 🚿 Уход за кожей и полостью рта требует особого внимания и правильного использования продуктов.
• 🏋️‍♀️ Физическая активность и правильное питание являются неотъемлемой частью поддержания красоты и здоровья.
• 🧴 Для ухода за кожей необходимо использовать подходящую косметику и следовать ежедневному уходу, включая солнцезащиту.
• 💊 Принимать витамины и спортивные добавки только в дополнение к разнообразному и здоровому рациону.
• 👕 Внимание к своим внешностям включает в себя выбор одежды, аксессуаров и прически, которые подчеркивают вашу индивидуальность.
• 🌿 Красота также связана с уходом за психологическим здоровьем, уверенностью в себе и любовью к себе.

Q & A

Что такое красота по мнению автора видео?

Красота — это субъективное понятие, которое меняется от человека к человеку и от поколения к поколению. Важно помнить, что красота — это не только успешная генетика, но и уход за собой, который включает множество ежедневных привычек и действий.

Как социальные сети влияют на восприятие красоты?

Социальные сети играют большую роль в формировании внутренних стандартов красоты, что часто приводит к неудовлетворенности своим внешним видом и телом.

Какие преимущества имеют статистически привлекательные люди?

Статистически привлекательные люди имеют несколько преимуществ: они чаще добиваются успеха в карьере, зарабатывают больше и имеют больше сексуальных партнеров.

Почему сон важен для красоты?

Сон является основой красоты. Недостаток сна ускоряет старение, вредит внутренним органам, вызывает регулярные отеки и другие проблемы. Важно стабилизировать режим сна, избегать источников синего света перед сном и спать в темной, прохладной комнате.

Какое значение имеет уход за зубами и полостью рта?

Уход за зубами и полостью рта крайне важен. Необходимо менять щетку каждые 3 месяца, использовать различные щетки, флосс, скребок для языка и ирригатор. Правильный уход предотвращает неприятный запах и улучшает общее состояние полости рта.

Какова роль физической активности в поддержании красоты?

Физическая активность должна быть неотъемлемой частью жизни. Утренняя зарядка, ежедневное кардио и силовые тренировки в тренажерном зале улучшают внешний вид, повышают уровень энергии и укрепляют здоровье.

Почему важно следить за осанкой?

Правильная осанка влияет на эстетику тела, благополучие и продолжительность жизни. Неправильная осанка может привести к недостаточному поступлению кислорода и крови в мозг, а также к различным проблемам с мышцами и суставами.

Как автор рекомендует выбирать одежду?

Автор предпочитает минимализм и практичность. Важно выбирать качественную одежду из натуральных материалов, которая подчеркивает достоинства и скрывает недостатки. Также важен правильный выбор аксессуаров и прически.

Какие советы дает автор по уходу за кожей?

Уход за кожей должен включать несколько этапов: гидрофильное масло, качественное умывание, тоник, сыворотку и увлажняющий крем. Важно подбирать продукты под тип кожи и использовать SPF-защиту независимо от сезона.

Как поддерживать здоровое питание?

Ежедневный рацион должен содержать полезные жиры, достаточно белков и углеводов. Важно избегать переедания, употреблять разнообразную и здоровую пищу, а также ограничивать потребление сахара и нездоровой пищи.

Outlines

00:00

💆‍♂️ Изящество и внешность в жизни

В первом параграфе обсуждается субъективность понятия красоты и влияние социальных сетей на наши внутренние стандарты. Автор делится своими взглядами на то, что красота не только удачный генетик, но и навык, требующий ежедневных привычек и действий. Рассматриваются исторические и культурные различия в представлениях о красоте, а также авторская философия, согласно которой красота уникальна и доступна каждому.

05:03

🌙 Важность сна и здоровья для поддержания красоты

Второй параграф фокусируется на значении сна для поддержания красоты и здорового образа жизни. Автор дает советы по устойчивости сна, включая регламент и использование технологий, способных облегчить процесс пробуждения и улучшить качество сна. Также упоминается рост заработка и условий работы для специалистов в IT, совмещая тему красоты с возможностью карьерного роста.

10:07

🏋️‍♂️ Уход за кожей и физическую активность

Третий параграф посвящён уходу за кожей и влиянию физической активности на внешность. Автор делится своими методами ухода за кожей, включая массаж, гимнастику и использование косметики. Также обсуждается влияние диеты на внешность и как правильное питание и регулярные упражнения могут улучшить общую konditsiyu и внешний вид.

15:09

🍽️ Питание и влияние диеты на красоту

В четвёртом параграфе обсуждается рациональное питание как важный фактор красоты и здоровья. Автор делится своими рекомендациями по питанию, включая употребление здоровых жиров, белков и углеводов, а также избегание переедания и нездоровых продуктов. Также упоминается необходимость учета калорий и выбора натуральных продуктов.

20:12

💊 Дополнительные питательные добавки и их роль

Пятый параграф посвящён использованию питательных добавок и спортивных препаратов для поддержания красоты и здоровья. Автор делится своими опытами с витаминами, ноотропными веществами, креатином и аминокислотами, подчёркивая их положительное влияние на организм, но также напоминая о том, что они не являются панацеей и должны дополнять, а не заменять здоровое питание.

25:17

🧘‍♂️ Физическая форма и внешний вид

В шестом параграфе автор рассматривает важность физической формы и атлетического тела для красоты и самоощущения. Он делится своими методами тренировки, включая упражнения на прессы, подъёмы и кардиообувление, а также важность правильного питания и ухода за кожей. Также обсуждается влияние стиля, одежды и аксессуаров на внешний вид и общую атмосферу.

🌿 Природа и уход за собой

В заключительном параграфе автор подчёркивает важность общения с природой и ухода за умственным здоровьем для поддержания красоты и счастья. Он рекомендует прогулки в парках, использование аромотерапии и приобретение натуральных продуктов для дома. Также затрагивается тема самоуважения и самолюбия как ключевых факторов внутренней красоты и благополучия.

Keywords

💡красота

Красота - это субъективное понятие, которое меняется от человека к человеку и от поколения к поколению. В видео подчеркивается, что социальные сети сильно влияют на внутренние стандарты красоты, и что красивый внешний вид может способствовать успеху в карьере и личной жизни.

💡социальные сети

Социальные сети - это онлайн-платформы, которые влияют на восприятие красоты и самооценку людей. В видео говорится о том, как социальные сети формируют стандарты красоты, часто приводя к неудовлетворенности своей внешностью.

💡генетика

Генетика - это наследственные факторы, которые влияют на внешность человека. В видео отмечается, что генетика играет важную роль в формировании привлекательности, но также важно поддерживать свою внешность через определенный образ жизни и привычки.

💡ежедневные привычки

Ежедневные привычки - это регулярные действия, которые помогают поддерживать красоту и здоровье. В видео подчеркивается важность сна, правильного питания, физической активности и ухода за кожей и волосами.

💡сон

Сон - ключевой фактор для поддержания красоты и здоровья. В видео говорится о важности стабильного режима сна, избегания синего света перед сном и использования будильников с имитацией рассвета для улучшения качества пробуждения.

💡уход за кожей

Уход за кожей - важная часть ежедневных привычек, включающая очищение, увлажнение и защиту от солнца. В видео подробно описываются этапы ухода за кожей, включая использование гидрофильного масла, тонера, сыворотки и увлажняющего крема.

💡массаж лица

Массаж лица - это техника, направленная на улучшение кровообращения и снятие отеков. В видео обсуждаются различные методы массажа, такие как использование скребка гуаша и ролика, а также гимнастика для лица.

💡физическая активность

Физическая активность - важный аспект поддержания здоровья и красоты. Видео подчеркивает необходимость ежедневных упражнений, кардио и силовых тренировок, а также следит за осанкой и здоровьем спины.

💡питание

Питание - ключевой фактор, влияющий на внешний вид и общее здоровье. В видео говорится о важности сбалансированного рациона, включающего здоровые жиры, белки и углеводы, а также об отказе от избыточного потребления сахара и соли.

💡уход за зубами

Уход за зубами включает регулярную чистку, использование зубной нити, ирригатора и ополаскивателя. В видео отмечается важность смены зубной щетки каждые три месяца и использования качественной зубной пасты, подобранной стоматологом.

Highlights

Красота субъективна и меняется от человека к человеку и от поколения к поколению.

Влияние социальных медиа на формирование внутренних стандартов красоты.

Статистика показывает, что привлекательные люди имеют более высокие шансы на успех в карьере и зарабатывают больше.

Красота - это навык, включающий в себя множество ежедневных привырок и действий.

Тренды красоты меняются и сложно следовать им, от文艺复兴 до нынешнего предпочтения здорового естественного вида.

Красота уникальна и доступна каждому, и каждый выбирает свой собственный стиль.

Сон - это самая важная основа красоты, необходимая для снятия усталости и поддержания молодости.

Рекомендации по улучшению качества сна и использованию технологий для более естественного пробуждения.

Работа в IT - перспективная профессия с высокими зарплатами и хорошими условиями работы.

Курс 'IT-специалист от А до Я' от SkillFactory помогает начать карьеру в IT с различных направлений.

Важность правильного питания, ухода за кожей и зубами для поддержания красоты и здоровья.

Массаж лица и применение методов, таких как gua sha и mewing, для улучшения внешности лица.

Влияние генетики, жирового процента, возраста, дыхания, гормонов и postuры на внешность и красоту лица.

Кратность использования косметики и ухода за кожей, включая увлажнение и защиту от солнца.

Польза холодных душей для здоровья кожи и волос, а также правильного ухода за телом и волосами.

Влияние питания на красоту и здоровье, включая рекомендации по употреблению белков, жиров и углеводов.

Использование витаминов и спортивных добавок, таких как кreatine и аминокислоты, для поддержания энергии и здоровья.

Физическая активность и регулярные тренировки как важнейшее средство для поддержания красоты и здоровья.

Влияние стиля, внешнего вида и ухода за одеждой на атмосферу и влияние на окружающих.

Психологические аспекты красоты, включая уверенность в себе, любовь к себе и внутреннюю гармонию.

Важность самоухода, ежедневных привырок и заботы о себе как основы поддержания красоты и здоровья.

Transcripts

What is beauty to you? Everyone’s ideas about beauty are different and this thing is very subjective,

which changes from person to person and from generation to generation, but it is still so difficult to meet a

guy or girl who would be completely satisfied with their appearance and body, because it is hard to underestimate the

influence of social media. networks to form our internal standards. Appearance is not the main thing,

you say. But the bare statistics are merciless: people who are statistically attractive have a slightly higher

chance of success in their careers, they earn more, they have more sexual partners, and so on. In

general, I was lucky, as some would say. But beauty is not only about successful genetics, but you

also need to maintain your attractiveness, we are not young forever. Beauty is a skill that

includes a huge number of daily habits and actions. A certain routine and lifestyle

that needs to be formed. And that’s exactly what I’m going to tell you about today. But who is this beautiful

man? There is no objective picture; trends change and are difficult to follow. So, for example,

in the Renaissance, curvaceous ladies were considered beauties, but in our time, preference

is given to healthy naturalness. But no matter how time changes, everyone still has different tastes, and

this is influenced by history, culture and environment. It is not difficult to understand what kind of person we think is beautiful

: after all, looking at a beautiful person, our reward system is activated. We are

just pleased and we look at it longer than usual, but everyone’s tastes are different.

Although there is something in common: heterosexual men prefer feminine girls,

and girls prefer men with predominant masculine traits. All in all, a

classic. But the video is not about meeting fictitious standards.

Beauty is everywhere and it is unique, everyone chooses their own - this is my philosophy. In my

lifestyle, I come from what I like and focus on what is good for my

body and health, and not what is imposed and popularized online or in culture. So

how to make yourself beautiful? You should start with sleep - this is the most important foundation. If you

sleep poorly or don’t sleep enough, you can forget about beauty: it accelerates aging, harms internal organs,

regular swelling appears and everything that follows. Stabilize your routine and always go to bed at the

same time, avoiding sources of blue light, such as TVs, monitors and phone screens,

at least an hour before bed. Well, or at least turn on the night mode on your devices,

and use lamps with the ability to turn on red light and with the least flicker, so it

will be easier on your eyes. You should go to bed before midnight, sleep in a ventilated, dark, cool room

and sleep for at least 6 hours, but some people need all 9, this is individual. The main thing is to consistently follow the

regime. Ideally: sleep without an alarm clock, it’s easier for the psyche. But if you need to wake up on time:

use calm melodies, or better yet, alarm clocks based on sleep phases with vibration on, for example, smart watches

or bracelets. And to make it easier to wake up: buy a table clock with an imitation of a dawn

or just a cheap smart light bulb. It is the imitation of sunlight that helps the body prepare

for awakening and wake up naturally, this is especially useful in winter. This will help you

wake up immediately energized and have more energy throughout the day. And have you ever wondered

how much such technologies make life easier? For example, an alarm clock that automatically calculates your

sleep phases. A watch that measures heart rate, time and even sleep quality. But none of this would have happened if it

weren’t for competent specialists, of whom there is now a severe shortage. Therefore,

their salaries and working conditions, such as remote work, social packages and benefits, are growing every year. I think each of you

would like to have the same promising profession that gives confidence in the future, and the sphere of

this is IT. And if you have long wanted to try yourself in this field and choose a profession to your liking,

then the “IT Specialist from Scratch” course from the SkillFactory online school will help you. The course has a clear

plan: In the first 2 months of the course, you will try yourself in 9 of the most popular areas in IT today.

And what’s important is that they are different: if you like delving into code and solving difficult logic problems,

I would take a closer look at developing in Python, and if you have always seen yourself as a manager

who manages the entire project, then you will definitely be a project manager. Next, you will decide

what you like most and immerse yourself in the profession: you will receive the necessary theory and

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by the way, they will then go into your portfolio. And if difficulties arise, there will be experienced mentors nearby

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because Skillfactories teach those they hire. I start my morning with a glass of slightly warm water,

and then another with various additives on an empty stomach. I rinse my face with cold water,

do breathing exercises and begin morning warm-up and medium-intensity cardio,

which usually takes me half an hour and immediately gives me energy - but more about sports and supplements later. And yes,

no phone for the first half hour. Next, I proceed to facial and oral care, which is incredibly

important. While wearing braces, I learned a lot of useful things. Firstly: the brush or attachment must be

changed at least once every 3 months, its bristles must be soft, and you must have several of them.

One ultrasonic or regular soft one with high-quality bristles, the second mono-tufted one for

cleaning hard-to-reach places, dental floss, a tongue scraper, which most people forget about, as well as

alcohol-free rinses. And the final step is an irrigator, especially before bedtime. Toothpaste

also needs to be chosen wisely, and it is better to overpay for a good one than to waste money on unexpected

treatment, and it is better for the dentist to select it for you. Brushing your teeth takes at least 2 minutes.

Mentally divide your jaw into four zones and spend at least 30 seconds on each,

using sweeping movements and holding the brush at a slight angle. In the morning I usually limit myself to a brush, a

tongue scraper and a mouthwash. But before going to bed, a mono-beam is connected to the brush and scraper, with

which I clean next to the gums and between the teeth, and for about another minute I use the irrigator with low

pressure. And I fix it with rinse aid. But you need to brush your teeth not only in the morning and evening. In Japan, it

is completely normal to brush your teeth after every meal, and why not adopt this trait.

Or at least get cleansing foams for rinsing that you can take with you, or chewing gum

without sugar. And you can forget about the unpleasant smell or stuck food. After brushing my teeth, I move on

to facial massage, and here we can already talk about Facebook building and everything that is sensational on social networks. It’s already

quite difficult to meet a person who has never heard of gua sha massage or mewing, because a

beautiful picture on social networks beckons. And this is an unplowed field for monetizing people who do not delve into the

problem. On sale you can also find hard chewing gum and cheekbone exercisers made

from what was previously considered waste in order to further spread the idea of ​​a beautiful face. And yes,

pumped cheekbones, sunken cheeks and all that stuff really looks beautiful and manly. But

no one says that several things play into this : 1 - heredity. We all have different

genetics and skeletal structure, some have chubby cheeks and faces. 2 - percentage of fat,

if you want a thin face, then you need to be thin with a minimum percentage of fat, and for this you need to

eat right and monitor your KBJU, exercise regularly and do a lot of cardio. And

many people who create a beautiful image on social networks do not achieve this in a

very natural way, misleading the audience . 3 - age, do not forget

that the body is formed before the age of 25, including your skeleton. And during puberty, you can turn

into a completely different person, because you are growing. 4 - breathing, because it is constant breathing through the nose that

helps the face to form as it should. And if the jaw and bite have already formed incorrectly, then

you should contact an orthodontist or even a surgeon. 5 - hormones, if you are a man and want to look

muscular, then check your testosterone level and increase it with cardio and in the gym with heavy

weights. Low testosterone in a man is bad and should not become the norm, it needs to be

corrected. And don’t forget to check your thyroid gland at least once a year and take regular

tests to avoid hormonal imbalances. 6 - posture and back health, because you can

do mewing as much as you want and watch TikToks about cheekbones, but you won’t get results if you sit

hunched over all day long, with a crooked neck and a sedentary lifestyle: after all,

blood circulation will be difficult and you will be constantly swollen . And any expanders and simulators for

cheekbones are very dangerous marketing, it can give visual changes after a few months,

because your chewing muscles will be under constant load, which is generally bad and wrong. And

such things also accelerate the abrasion of enamel and wear of teeth, spoil the bite, and harm our already delicate

joints, which, God forbid, are damaged by such excessive loads. By the way, I talk more about improving your

appearance and face in my guide in a closed club, I’ll tell you about it a little later.

Instead, I prefer light exercises and facial massage. In the morning, I prepare

ice cubes from filtered water, you can also add green tea, and roll them over your face and neck for a couple of

minutes. This relieves swelling and is simply pleasant. Next, the scraper and gua sha roller,

although ice and massage should be excluded during periods of heavy acne. I use a scraper to go over the contour

of the face and separately along the cheekbones with a roller. For massage, I use a moisturizer or aloe vera gel

so that it glides and does not injure the skin. It lasts a long time, moisturizes the skin, and does not clog pores

and does not cause rashes, as can happen from oil. And then there’s the gymnastics itself. You can

download any application and perform them every morning. The result will not be immediate, but it is there, and it is

at least safe. And if you want cheekbones, then chew sugar-free gum on your back teeth, lose weight and don’t

forget about solid food in your daily diet. And don’t forget about the well-known mewing:

simply put, this is a technique in which you breathe through your nose and keep your tongue pressed to the roof of your mouth when

your mouth is closed, on a permanent basis. But what is most important: the tongue should be completely pressed against the palate,

as when swallowing, and the tip of the tongue should not touch the front teeth, otherwise you will

only harm yourself. This is the correct position of the tongue. You should always breathe through your nose, including

during sleep. At first it will be difficult, then it will become a habit. If you have difficulties with this,

you can cover your mouth with a medical plaster at night to teach your body to breathe through your nose. Or you can

tape your nose too, you’ll sleep like the dead, ahah. Joke. Also, do not forget about regular

exercise, daily cardio, sufficient consumption of clean water and reducing the consumption of salt and junk

food in general. And few people voice this: but if you have problems with your bite, then

only braces or aligners will help you. And it’s not a TikToker or a blogger who should tell you about this, but an orthodontist.

In my case, I had to wear braces for 6 years to give myself a healthy bite. And everything previously

mentioned: cardio, mewing, massages, gymnastics, help to effectively complement and consolidate this

in the long term. Some people think that with one action you can change

everything and be beautiful forever, but as I said at the beginning of this video, taking care of your beauty is a

huge system of actions. If you exclude one thing, there may be no result. Next comes

skincare cosmetics, and ideally for everyone it should consist of several stages: hydrophilic oil, a

good wash, toner, serum and moisturizing cream. Everything needs to be selected to suit your skin type

or choose products that suit everyone. First, I cleanse and dry my face after water  with a disposable

paper towel. Wiping your backside and face with one piece of cloth   is

not that hygienic, for those who don’t know. I wipe my face with lotion, apply serum and apply cream.

In the morning it's a moisturizing SPF, regardless of whether it's summer or winter. Sun protection should

always be present. And in the evening I apply anti-inflammatory and post- acne cream, and after a while the usual moisturizing

cream. All this is not necessary, but everyone should have washing and moisturizing with sun protection

. Dark circles under the eyes are congenital, but the only thing that saves you is sleep, and in the morning patches with caffeine,

the same SPF, and cream with vitamin C for eyelids. If you are treating your skin for inflammation or post-acne, and this is a

long and unequal struggle, then watch for periods when there are more rashes and

adjust your diet and treatment. You may have food allergies, or your skin

reacts negatively to certain foods, such as dairy, or you have an infection. And as a

treatment, you can take a closer look at pharmaceutical drugs, or resort to drug treatment. But

it’s worth remembering that any such cosmetics should be selected for you by a specialist. And it is important not to forget

to moisturize your skin, especially in winter. After all, often the cause of rashes is precisely dry

skin and a violation of its protective barrier, and acne creams dry it out very much. And only after

all this I go to the shower. Here we’ll talk about taking care of your body and hair. For three years now I

have been taking a cold shower every day and consider it my best acquired habit. And in general,

I have long been accustomed to the cold.. True, I wash my hair in slightly cool, closer to warm water, so as not to

harm my hair. Contrast shower, it turns out. And this is what everyone should try, especially

if you are used to frying in boiling water for 30 minutes, which is actually harmful. No one should jump into an ice shower right away;

this habit needs to be built slowly, and it’s better to start with physical training. After all,

if you don’t walk or play sports, but you think that unexpected hardening will strengthen

your body, you are very naive. I wash myself every morning, but I don’t do it for long. Having the opportunity

to wash several times a day is a huge privilege in our world, but even that is not very useful. After all,

if we constantly use aggressive detergents, stay under a stream of water for a long time,

wash our hair with shampoo every day, we only harm our natural processes. Our

body itself secretes everything we need, and we excessively remove natural sebum, which

causes dry skin and hair. If you have problems with dry skin, hair or

itching, take care of purchasing a filter for the shower, you can also use it for a regular sink to

wash your face, and you will be surprised at how dirty the water you washed with. I use a silicone washcloth and

prefer shower gels with natural composition rather than 5-in-1 products. I

use professional shampoo, but no more than twice a week. On other days, I limit myself to water with

good pressure, or hair conditioner, so my hair looks much better and more natural. Well, I do

n’t forget about regular shaving. I have n’t seen a beard yet, and there is little good or hygienic in the hair on my body

. There is especially little good in them in more remote places. A high-quality

razor and good moisturizing after shaving are also welcome. Don't forget also moisturizing

cream for your body, hands and lip balm. For the smell of sweat in the morning I apply antiperspirant, but this is already

ambiguous. Deodorants mask the odor, and antiperspirants essentially block the production of sweat,

which is harmful. And the composition of most of these products can hardly be called harmless. Preference should be

given to natural remedies, or to wipe your armpits with chlorhexidine and regularly go to the

bathhouse. Smelling sweat doesn’t really appeal to me personally . But for good perfumes - yes,

go shopping and choose a scent that suits your preferences and your wallet. And even

very budget fragrances can smell expensive and attractive. After all the procedures, have breakfast

and talk about nutrition. In short, your daily diet should contain healthy

fats, enough protein and carbohydrates. You need to avoid overeating and eat a balanced diet. And yes, both

excess weight and lack of it are equally bad . Since I play sports and

watch the calories I consume, and my gain of muscle mass is very slow,

I eat very the same type: cereals, salads, vegetables, fruits, chicken, eggs, nuts and sports nutrition

for snacks. I practically don’t add salt to foods , and I don’t use open sugar.

Sugar is the source of all our energy, but I ’m talking about something as empty as white sugar, a

mountain of which we eat in unhealthy snacks and drink along with juices, sodas and coffee

every day. And, unfortunately, no matter how much you would like to exclude it and teach the body to do without

it, it is contained in almost all ready-made products. The daily norm is no more than 50 grams,

which is about 10 teaspoons. And many of us eat and drink this amount

only for breakfast. That’s why I cook completely myself, sometimes I order something,

and once every couple of weeks I can afford to drink a can of soda or eat some fast food. And

instead of sweets, I eat fruits and berries, which are healthier. And I choose

natural products with a pure composition for daily use, I don’t eat flour, I don’t drink coffee and I prefer water or tea without sugar. I became

motivated to give up sugar when I was 15 years old. I ate a lot of sweets, and this was my

trigger for skin breakouts, and puberty was already a difficult period. At one point I

stopped eating all kinds of bars and candies, and at first I experienced a loss of strength. And after a couple of months, this

became such a routine for me that since that day I have not eaten a single candy bar or candy

that is sold on the shelves. And not because I limit myself in this - I have lost

any desire. And honestly, now it seems to me that it’s an incredible disrespect for your body to eat

something like Snickers and everything that you can find in stores at checkouts. The harm of sugar is

largely exaggerated; it is simply added in huge quantities to make already

low-quality products cheaper. When your tolerance to everything overly sweet goes away,

you begin to feel how low-quality the product really is,

and this is the majority on the shelves, because it is cheap to produce. And it’s better to give preference to

natural and high-quality products, not to abuse sugar and not to add

it to tea or coffee, or to use harmless sweeteners. And no matter

what your goal is: to lose weight, gain weight or maintain it, start taking into account your daily

KBJU. Personally, I do this on a regular basis by using calorie tracking apps. Now

I’m gaining weight, and therefore I try to eat more than 3000 calories daily with a predominance of

protein and an optimal amount of fat. If you want to lose weight, then you need to be

in a calorie deficit and eat a lot of protein. In general, know what you eat, take into account

calories and just eat right, and make snacks and any fast food your rare indulgence. And

now let’s talk about supplements: both vitamins and sports ones. Personally, I use a complex of vitamins,

vitamin D and nootropics for the brain. It is important to note: do not rely only on vitamins, this is not a panacea.

Your diet should be varied and healthy, and high-quality vitamins are just a good addition.

Sports supplements include creatine and very important amino acids that improve my athletic

performance. I get my protein and calories from food. In more detail about what I use, what

supplements helped me and how to guarantee to improve myself and my life: I tell you in my club,

which you should definitely join. What kind of club is this? In it you will have access to a chat about interests,

courses and a private investment channel. You will get access to regular cash bonuses,

giveaways of gift shares, and receive investment recommendations. And also, every month the club publishes

useful guides and dozens of educational materials about improving your life, such as improving your appearance,

dietary supplements, book recommendations and more. You will also have access to my private telegram channel

with my thoughts and insights. And that's not all: you'll get access to the Reboot course,

which has helped hundreds of people improve their mental health, as well as access to a course on

improving sleep and the first chapter of the Financial Literacy course. And if you have long wanted to improve your sleep,

sort out your finances and in your head - it’s time to start. And it is in this club that I share my

life and communicate directly with you. And this entire volume of useful information, which is supplemented by

me every month, investment recommendations, all my knowledge and experience in a condensed and

accessible format, are available for an affordable subscription of 1000 rubles. You will not only become part of a large

self-development club, but you will also receive an impetus for your development, extremely useful information,

and also make your contribution to the further development of the channel, and in return, improve your life and become

part of a friendly community. The link to the club is in the description. But even if you don’t play sports,

then taking a course of creatine in a small dosage or taking good protein on a daily basis,

because many people don’t get enough protein, and it is very important, will definitely not be superfluous. Creatine is very beneficial

for the brain and is found in foods like fish and meat, which not all of us eat often. And according to

some studies, subjects who took creatine were less likely to suffer from depression

and other disorders. And you definitely shouldn’t even think about steroids and other drugs.

If you start taking them before the age of 30, you will probably kill your body. While you are young:

eat right, add healthy supplements, but don’t think that they are a panacea, and exercise. The

results will only appear in a couple of years, but they will be of high quality. And since we started talking:

sports. It should be an integral part of your life, if you want to live it well and

without problems. You should start your morning with a warm-up, focus your attention on your back and legs,

run or walk daily at least 10,000 steps a day, this is a rule

for absolutely everyone, and it’s even better if you go to the gym several times a week. Buy a

subscription to the gym closest to your home, or work out at home - no one limits you and

often you don’t even need equipment; I acquired my first form simply by doing push-ups at home every

day. Only you limit yourself. The modern generation is not mobile at all, but

we regularly overload the brain by uncontrollably sitting on social networks and finishing off the body with bad

habits. Because of this, the cause of many problems and depression is a lack of activity,

and regular exercise is the best medicine, which puts your head in order, tested on yourself.

I do sports every day: warm-ups, cardio, and strength training in the gym 3 times a

week. In general, I have a daily minimum: per day I have to do 100 push-ups and 100 presses,

which I do in the morning. I used to be able to do 30 push-ups with difficulty, so start gradually and slowly

increase your maximum. A well-groomed, athletic body is beautiful, and it says a lot about its

owner. Such a person at least has discipline and willpower. You also shouldn’t forget

about your back: do exercises aimed at pumping up your back and core muscles, watch your posture,

especially in a sitting position, and don’t forget about massage procedures, including the neck. You can even

buy some hand massagers and also do MFR. A lot depends on your posture,

at least your well-being and even how long you will live. After all, if you constantly sit crookedly,

then oxygen and blood may not reach the brain enough. Most of you are not sitting correctly: all your muscles suffer

from low-quality chairs, bad mattresses and pillows, which makes it difficult to straighten up

. And the position of the head when using the phone aggravates the situation. And it’s so

common that it’s rarer to find someone with healthy posture these days, not the other way around. And

beautiful and healthy posture emphasizes the aesthetics of your body: you have more energy, strength, and therefore

more self-confidence, and the more attractive you are to others. It is especially beautiful

when it is combined with style. Everything that has been said before takes a long time

to notice changes. But style is something that you can influence right now.

Many people underestimate how much your appearance is affected by your hairstyle, the choice of glasses frames

if you wear them, and the choice of your clothing. Any clothing can highlight your strengths,

but also hide them and highlight your weaknesses. I’m not a stylist, but I can’t say that I dress poorly,

I have my own philosophy. Personally, I choose minimalism and practicality in everything. I don’t

wear cheap things, but that doesn’t mean they’re branded - on the contrary. I always choose quality,

and I have personal issues with synthetics; I only wear cotton, linen, bamboo, wool and other high-quality

materials. I have the same socks, the same panties, and just a few T-shirts, sweatshirts and pants,

combined into certain sets that I wear in certain weather or for certain

events. You can say that I dress monotonously and you wouldn’t call me a stylist,

but I’m happy with everything. I always feel comfortable in my clothes and they serve me for years, which completely

justifies their cost. I wear solid colors, and prefer things without prints or logos, or

even classic ones - you can never go wrong with this. Also pay attention to your underwear: it

should not be tight, tight or chafing, and should be loose. And it will be much more useful to sleep

completely naked. Don't forget about accessories, I usually wear my Apple Watch or a classic

watch. Piercing is a matter of taste and it is not suitable for everyone, but for me personally, ear piercing at one time

became not only a protest against frankly stupid stereotypes, but also an ideal addition to my

daily look. Honestly, I can’t imagine myself without him now . But under no circumstances should piercing be

done in the mouth, tongue or other sensitive places. And the most important thing is the hairstyle. At one time,

I decided to go to a professional barber with a request to choose a hairstyle that suits the shape of my head,

which I advise you to do too and not waste money on a professional. Any appearance can

be ruined with a hairstyle, or it can be greatly improved. One guy will suit a short hairstyle, another

will suit exceptionally long hair that needs to be looked after. But some forget about this too,

and go with what they have grown. Personally, I go to the barber every month, use a professional hair dryer for

daily drying, hair tonic after shower and styling paste after using the hair dryer. Well,

we should talk about additional, no less important things. Wash your clothes regularly and

take care of them, extending their service life. Change your bedding

and especially your pillowcases at least once a week. Clean your apartment regularly, vacuum or delegate cleaning to

someone or something, because the dirt and dust that you breathe is very harmful to your body.

Also, don’t forget to tidy up your workspace, including your computer and phone,

without cluttering your space with unnecessary visual noise. Go to the doctor regularly and take care

of studying your body, researching your possible allergies and other things. Always choose

products and products wisely, carefully examining what works best for you,

focusing on the practical and useful. Buy natural diffusers with a neutral scent for your home

and a humidifier for the places where you spend the most time. And if you live in a metropolis,

also buy an air purifier with ionization. A humidifier is a must in the bedroom,

so you will improve both your sleep and the quality of your skin. If you want to sleep even better

and be more alert at home, resort to aromatherapy and purchase high-quality aromatic oils

that can be added to water during cleaning or to a humidifier. For example, lavender oil

in a humidifier will improve your sleep and make it better quality, and the smell of citrus fruits in the workplace

will give you more energy for activity. Take regular walks and get out into the fresh air every day,

walk a lot and don’t allow days when you don’t leave the house at all. The city is a very alien

thing for our body, we need nature, and it would be good to at least sometimes walk in the parks or

get out of the city. And of course, take care of your mental health. Boost

your confidence and self-love. Even the most beautiful person can be nothing of himself

. After all, real beauty is on the inside. There are so many people in this world who are attractive in appearance,

but disgusting in soul. And confidence, strength and kindness are truly beautiful. Remember:

beauty is a skill, it’s daily habits, care and attitude towards yourself.

This is complete self-respect, and the opposite of this is hidden hatred and harassment

towards oneself, to which a person gets used and considers it the norm, harming his body,

his perception of himself and the world around him. And the lower our confidence, the more difficult it is to reveal

our strengths. And self-care does not depend on either gender or age. These are basic things

that are important for you to know and that I know. If you want to add something, please do so

in the comments. And even more useful information will be in my club, link in the description. And also in

my Telegram channel. Also in the description are links to all the products from the video, if they interest you.

Subscribe to the channel, my social networks are in the description. Love yourself and all the best!