F.

Skin Care
Obtaining Perfect Skin & Coloring

Routine
 Facial Cleanser

To begin your daily skincare regimen, gently apply a cleanser onto your face every morning
and evening. This helps remove the buildup of dirt and impurities that accumulate on your
skin throughout the day. It's important to be mindful when selecting your cleanser, as those
containing alcohol can dehydrate your skin.

https://amzn.to/3O0PTuD
 Moisturiser

Once you have thoroughly cleaned your skin, it's crucial to replenish its moisture levels to
maintain hydration throughout the day. You may consider using a lotion to achieve this.
Personally, I have had great experiences with CeraVe and Neutrogena skincare products, and
would recommend exploring their offerings.

https://amzn.to/3BhMv72
 SPF Cream

It's essential to take precautions against harmful UV rays whenever you venture outdoors,
regardless of your skin color. This is particularly important for individuals with fair skin, but
even the darkest skin tones only have a natural SPF of around 15. It's advisable to use sunscreen
with a high SPF factor, ideally 30 or above, and you can opt for a higher-priced, higher factor
cream for your face while using a more affordable, lower SPF cream for other parts of your
body. Alternatively, you could also consider using a moisturizing lotion that includes built-in
SPF protection, a convenient and effective option.

https://amzn.to/3O0TPLB
 Tretinoin

Retinoids, such as Retin A or Retino, are a skincare treatment that can work wonders for
various issues such as acne, skin tightness, wrinkle prevention, and collagen production. They
come in different strengths, with options ranging from 0.01% to 0.1%. I recommend starting
with the lowest strength and gradually increasing as needed. When applying the cream, use a
pea-sized amount and evenly distribute it on your skin before going to bed. It's important to
note that retinoids can increase your skin's sensitivity to sunlight, so remember to use
sunscreen along with this treatment.

*Requires a Trip to Doctor / Dermatologist*

Here is a less potent version without a consultation: https://amzn.to/44Nl16B

 Chapstick

To maintain soft and lustrous lips, it's important to moisturize them every morning and night.
Chapstick is an affordable and effective tool for achieving this. Dry, chapped lips can be
unsightly, so it's essential to take care of them with this simple skincare routine.

https://amzn.to/41rRAnR
 Exfoliating

As part of your skincare routine, consider taking some time once or twice a week to exfoliate
your skin. This involves using an exfoliating cream to scrub away dead skin cells, which can
accumulate over time. After applying the cream, rinse it off with water to reveal fresh,
revitalized skin.

https://amzn.to/42IKrk0
 Red Light Lamp

Consider incorporating the use of a red light lamp into your weekly routine, using it for 15
minutes once or twice a week. Position the lamp 60-70 cm from your face, and use sunglasses
to protect your eyes. The wattage of the lamp is not a critical factor, but it's essential that the
light wavelength falls around 670nm. This therapy increases blood flow, reduces acne, boosts
collagen production and elasticity, and enhances mitochondrial function.

https://amzn.to/3pzSstu
 Help of a Professional
(Visiting a Cosmetician or a Dermatologist)
If you are experiencing severe acne, blackheads, acne scars, or other persistent skin issues,
it's important to seek professional care. Consider scheduling regular appointments with a
qualified cosmetician to have your skin cleaned professionally on a monthly basis. If you are
dealing with more serious skin conditions, it's advisable to consult with a dermatologist
rather than relying on internet advice or ordering medications from unverified sources. It's
important to take your skin health seriously and seek out reliable, qualified sources of
guidance and treatment.

Nutrition
I suggest incorporating animal-based foods into your diet as much as possible to improve your
skin health.

Here are some key elements in your diet to keep your eye on:

Protein
To support the continuous renewal of your skin, it's important to provide your body with
sufficient protein. Protein is broken down into various amino acids and rebuilt to create the
structures that form your skin. Aim for a daily intake of at least 2g per kg of lean body mass (or
1g per pound) of animal-based protein to support this process.

Fats
To maintain the health and strength of your skin, it's important to consume adequate amounts
of animal fats. Don't be deterred by the negative rhetoric surrounding saturated fat and
cholesterol - they are both essential nutrients for optimal skin health. Don't be swayed by
 unfounded fear-mongering against polyunsaturated fatty acids (PUFAs). Both omega-3 and
omega-6 fatty acids are vital building blocks for cell membranes and help to keep the skin
hydrated. It's important to maintain a healthy balance between omega-3 and omega-6 fatty
acids, with a recommended ratio of 1:1 to 1:4.

Collagen
To help your body produce collagen naturally, you can try consuming bone broth or taking
supplements like hydrolyzed animal collagen peptides. It doesn't matter if it's beef, fish, or
pork, just eat as much as you can afford. Personally, I consume 20 grams of hydrolyzed beef
collagen peptides daily to enhance collagen production.

Hyaluronic Acid
To combat dryness and improve skin moisture, it is recommended to take daily supplements of
around 100-200mg.

Vitamin A
This nutrient helps protect your skin from sun damage and acts as an antioxidant by fighting
off harmful free radicals. Taking high doses of it may even improve your skin's appearance.
Liver is a great natural source of this nutrient, and it doesn't matter which animal it comes
from. For instance, just 100g of pork liver contains 700% of the recommended daily amount of
vitamin A, making it a highly nutritious food.
 Vitamin C
Vitamin C is important for repairing tissues and producing collagen. It's worth noting that
glucose (sugar) has a similar molecule structure and can compete with vitamin C for
absorption in the body.

To put it simply, if you consume a lot of carbohydrates, it can be difficult for your body to
absorb vitamin C, which is crucial for tissue repair and collagen production. If you follow a
carnivorous diet with no carbs, you can get by with the natural vitamin C content found in the
liver (about 40mg per 100g), but if you consume a conventional diet with carbs, you should aim
for 2-3 grams of vitamin C per day.

Vitamin D
Helps the skin from premature aging while also plays an integral role in protection and
rejuvenation. The lighter your skin, the easier you can synthesize it from sunlight. White guys
can get away even with 15 mins of winter sun but if you are black and live in Europe or other
northern places you should definitely supplement it exogenously. Fatty oily fish like mackerel
and herring are excellent sources to do so.

Vitamin E
This substance is a potent antioxidant that can reduce damage caused by the sun's UV rays and
inflammation associated with it. You can find it in animal-based foods, particularly fish and
seafood.

Vitamin K
This nutrient has various benefits for the skin, such as accelerating the healing process of
wounds, bruises, cuts, and stretch marks. It also helps to improve skin elasticity and reduce
the appearance of sagging, wrinkles, and dark circles under the eyes. Generally, you may not
have to worry about getting enough of it because it's found in many foods. However, it's
important to get the K2 variant, which is more effectively absorbed by the body and is mainly
found in animal-based sources. K1, which is found in plant foods, is not as effective.

Zinc
This substance has properties that can reduce inflammation, making it helpful in treating
acne. It is present in significant amounts in meat.

Water
Consume at least 4-5 liters of water per day to help keep your skin moisturized.
 Ideal Skintone
Men are considered to have a more desirable skin tone when it appears warm, radiant, and
slightly orange-toned, rather than appearing pale and pinkish, which is depicted on the left side
of the comparison.
 Beta Carotene

This nutrient is called beta-carotene, a type of carotenoid that is present in yellow and orange
vegetables, giving them their distinct color. It has a positive effect on the skin undertone,
giving it a yellowish hue. Sweet potatoes, carrots, and pumpkins are some excellent natural
sources of beta-carotene, but it can also be obtained through supplements. My
recommendation is to start with a loading phase for 1-2 weeks, consuming 100,000 IUs of
beta-carotene daily (as vitamin A is fat soluble and can be stored in the body), followed by a
maintenance dose of 25-50,000 IUs per day.

https://amzn.to/3LNhqNi
 Lycopene

This nutrient is another carotene that adds a red undertone to your skin, giving it a glowing
appearance when consumed. It's naturally found in tomatoes, but supplements are also
available. I suggest taking 20mg per day. For optimal results, use in conjunction with beta
carotene to achieve a warm, orange skin tone.

https://amzn.to/3BhHAD1
 Skin Darkness
The ideal skin darkness for men is that of olive, light brown or caramel color. Mixed Races and
light skin guys already have this color so if you are one, congratulations, you have nothing to
do in this department.

A skin tone commonly found in Mediterranean populations, known as olive skin, is also
highly desirable.
But white guys can achieve it too with a bit of effort, a good example is Swedish model named
Arvid Hestner:

If you belong to ethnic groups such as South Asian, Middle Eastern / North African, Latino or
South East Asian, it is advisable not to further darken your skin tone. However, you can still
use carotenoids to achieve a glowing skin complexion.

Note: for white guys with darker hair it is better to not go too far with the tanning as it
decreases the contrast between your hair and skin leading to a less desirable appearance.
For white guys the skin darkening methods starting from the best to worst are the following:

1. Melanotan-II

To achieve a (semi) permanent skin darkening effect with minimal negative side effects and
collagen damage, Melanotan 2 is recommended. Melanotan can be administered through
injection or nasal spray. This method is particularly suitable for redheads and white men with
very light skin tone (Fitzpatrick 1) as it not only darkens the skin, but also hair follicles,
resulting in a more masculine appearance.
 2. Self-Tanner

A less potent option to darken your skin compared to Melanotan is using self-tanning creams
and sprays. They darken only the outer layer of your skin, which continuously sheds off,
resulting in a temporary effect that lasts about a week. Low-quality products may produce a
fake-looking yellow or orange color, which could lead to ridicule. Exfoliating and removing
hair before application could prevent uneven spots. However, self-tanners don't have any
significant negative side effects and work quickly, achieving the desired effect within a few
hours.

https://amzn.to/3HX5wPR
 3. Tanning Bed

Tanning beds offer an instant and natural-looking tan, but the benefits stop there. The harmful
UV radiation emitted by these machines can cause skin damage such as wrinkles and loss of
collagen, and they can be quite expensive to use regularly. It is recommended to use them only
when there are no other options available and if you need to quickly get a tan.
 Facial & Body Hair Removal

1. Non-Permanent Hair Removal

a) Epilating

This is a great way to temporarily get rid of unwanted hair. Although it was originally designed
for women, it actually makes more sense for men to use it despite the fact that some people
might think it's not masculine. The only downside is that it can be very painful when you first
start using it because it works by pulling out your hair follicles individually. However, it doesn't
cause any skin irritation. I suggest using it in the shower with shower cream because the lotion
will help reduce the pain. After one session, you'll have baby smooth skin that lasts for 2-6
weeks.

https://amzn.to/3nUrvAc
 b) Waxing

This hair removal method functions similarly to an epilator in that it completely eliminates
your hair follicles. Although it's not as uncomfortable as epilation, it can become quite pricey
over time because you'll need to continually buy waxing tapes or see a professional for
treatments. It's not a one-time purchase like an epilator, which can make it a more expensive
option in the long run.

https://amzn.to/42MYuVW
 c) Shaving

This is the worst way to eliminate hair from your face or body because it only removes the
visible part above your skin. As a result, you'll need to shave regularly every few days to keep
up with the hair growth. A better option would be to use a device like the Philips Bodygroom
Series for body hair removal. While it may not be a perfect solution, it's a quick and relatively
painless method for achieving some level of hair removal.

https://amzn.to/3puhM43
 d) Safety Razor

In case you don't have access to any of the other hair removal tools, it's recommended that you
use a safety razor instead of a cartridge razor. This is because safety razors are much more
affordable and cause less skin irritation due to the single blade. To minimize any potential
irritation or discomfort, it's best to apply a non-alcoholic aftershave balm immediately after
shaving.

https://amzn.to/3MfALaj
 2. Permanent Hair Removal

a) Electrolysis

This is the most efficient way to permanently remove hair, but it's also the most costly and
time-consuming. It can be used on all skin types and body areas, and it involves eliminating
hair follicles one by one using heat to destroy their growth center. To achieve this, a fine probe
is inserted into the hair follicle, and the hair is then removed with tweezers.
 b) Laser Hair Removal

Laser treatment is effective at targeting hair in the active growth phase (anagen stage).
A controlled laser beam emits pulses of energy that are absorbed by the hair's pigment
or melanin, penetrating the skin to reach the active hair follicles. The energy heats the
hair, including the root, leading to its safe destruction without harming nearby skin or
tissue. To achieve optimal results, individuals typically require six to eight sessions,
each lasting around thirty minutes. Following the sessions, the hair will be significantly
reduced or permanently removed, and the skin will appear smooth and even.
Compared to electrolysis, laser treatment is more affordable.
 c) Intense Pulsed Light (IPL)

Unlike laser hair removal, IPL (Intense Pulsed Light) employs a broad range of light
consisting of multiple wavelengths, which results in more diffuse energy in the hair and
skin areas. In contrast, lasers use a single spectrum light that is highly concentrated
and focused. Light spectrums are measured by wavelength (nm), where a 755nm
wavelength penetrates 755nm deep below the skin. This type of light spectrum is
attracted to melanin, making it suitable for hair removal. Meanwhile, a 532nm
wavelength can reach up to 532nm deep beneath the skin.

To achieve complete hair removal in a specific area, IPL (Intense Pulsed Light) typically
necessitates six to eight treatments. However, the effectiveness of the treatment
depends on individual factors such as skin color, hair color, and hair thickness. IPL
technology is most effective on individuals with very light skin and dark hair,
commonly referred to as the "vampire pheno."
In comparison to other permanent hair removal methods, IPL (Intense Pulsed Light) is the
least effective. Nonetheless, it remains the most affordable and accessible option. One can
easily purchase their own IPL device and conduct the treatment at home.
 3. Makeup for Men

Blemish Balm (BB)

BB cream can be described as a tinted moisturizer that provides additional benefits. It is a

versatile product that can help to conceal blemishes and scars, correct skin discoloration,
reduce fine lines and wrinkles, moisturize and brighten skin, and offer sun protection. BB
creams are convenient to use and easy to carry around, and can replace several other products
like moisturizer, sunscreen, and concealer. They are a lighter and more suitable option for
men who do not prefer foundation. It is important to select a BB cream that matches your
natural skin tone as closely as possible.

https://amzn.to/3Mkbj4F
 Concealer

This technique is used to hide facial blemishes like dark circles, scars, and spots. Take a small
amount of concealer from the container with your clean finger and apply it to the spots you
want to conceal. Remember to apply a small amount first and add more if necessary. Use a
slightly damp Face Sponge or your finger to tap and blend the concealer until it blends in
completely. When blending, gently tap the product instead of dragging it. Use your fourth
finger for a lighter touch and make sure to smooth out any concealer that is sitting in creases
under the eyes. Choose a concealer that matches your skin color, just like with BB cream.

https://amzn.to/42KCFWL

Contouring

I don't have personal experience with it, but I know that many attractive men and models on
social media use contouring techniques to make their faces look more angular and defined by
applying different shades of makeup. Just remember to remove all makeup before going to bed
to prevent skin irritation and acne breakouts.