bone structure is the most important thing in your attractiveness for men and women. It takes up about 3 PSL of your rating. It is made up of your cheekbones, nose, jaw leanness, and general bone mass. Today, I will show you how to improve your cheekbones, jaw, and bone mass. I will make a separate video on facial leanness as it is a bit more complicated and will take up a lot of time. These methods I lay out will work best if you are in puberty. We will start with hormones. You must have 150-200 g of animal protein. This has been shown to increase all these hormones if they are from an organic source. DHT plays a huge role in your bone structure. The best way to increase DHT is to have dried fruit and honey. I personally have 50 m of honey daily with 10 g of dried fruit and a boron supplement of 2 on 3 g to max out my DHT. Testosterone is the primary male sex hormone. Some of the

best ways to increase testosterone is to eat a natural diet. This could be organic meat and eggs, fresh fruit, and to avoid unnatural foods. If you want to max out your testosterone, I would recommend watching PS Looks Maxing video on how to do it. I will link it in the description. HGH is very similar to testosterone, and I would follow the same steps as I showed you in the testosterone section. IGF-1, this is probably one of your most powerful hormones. It is vital for bone growth. If you want to increase IGF-1, you have to increase HGH, insulin, and your thyroid gland. To increase the hormones in your thyroid gland, you need to increase your iodine levels, which you can do through seafood, and selenium, which you can do from Brazil nuts. I would recommend taking three per day. Also, decreasing your sugar intake can increase your thyroid gland hormones. Filter your water and try to drink 4 liters a day. Switch to natural products for soap, shampoo, and toothpaste. Decreasing estrogen is easy; just don't eat anything unnatural. The best mineral

and vitamins you can have are magnesium, zinc, calcium, collagen, vitamin D, and K2. You can increase all this by having organic animal products like liver, steak, heart, having raw milk, and bone broth. I would as often as possible be in a caloric surplus as it will increase bone growth. I would stay in a caloric surplus until you get to 15% body fat, then cut to 10% body fat. I will show you my ideal diet plan so you can screenshot it. This is an expensive and probably unrealistic diet for most people to follow, but even adding two to three of these meals will make a significant difference. Things you can do which will improve your hormones and bone mass are sleeping 10-14 hours of high-quality sleep per day, staying away from estrogenic substances, for example, plastics and most soaps, opting for a more natural alternative, reducing stress, getting 1 to 4 hours of sunlight per day, and sunning your balls for 15 minutes per day, not wearing underwear and icing your balls, switching to wearing cotton or wool, those

Things I listed are the hormonal things you can do to stimulate bone growth. The things I will show you next are physical things that stimulate bone growth. Going to the gym and lifting heavy weights has been proven many times to reduce bone loss and slightly increase bone growth. They found, in particular, strength training increases bone mass. I would recommend going twice a week, both days focus on shoulders and abs, with one day focus on legs and another day focus on chest, mainly upper chest. Strength training means low reps, heavy weight. Only go up to three reps, but don't go to high weight that you injure yourself. Remember hypertrophy, which means increasing the weight and reps. The pallet can make and break your appearance. If you have crowded teeth, get a pallet expander. I would highly recommend getting this even if you don't have crowded teeth, unless you have a very wide pallet. 12 Toth smile, try to wait as long as you can before getting braces and never get any teeth removed. Try other alternatives instead of getting them removed, only do it as a

last resort as it will cause down growth. Chewing is one of the best ways to improve your bone structure as it corrects your downward growth and builds your masseter muscles. First, learn how to properly chew. You can learn from this. You should try to only use your jaw muscles to chew and never use your cheek muscles, as that can end up puffing them up and giving you nasolabial folds, which are very unattractive. The right way to chew food is, as Dr. Mew describes, keeping your lips sealed, sitting with perfect posture, and keeping your face forward when biting. Only use your jaw muscles and the same for chewing. Then use the tongue to move the food inside of your mouth. Never use your cheeks. Keep chewing until it's very much dissolved. Then pause and swallow it like this. Use your whole tongue, as you can see, to swallow it. Try to add harder foods to your diet like carrots, nuts, and meats. Also, buy this jaw exercise or do 1,000 reps per day. Make sure when you chew you

mainly focus on your inner teeth as they have the most benefits. Remember to check every day for TMJ using the pinky test. If you get TMJ, take a break from your jaw exercises for a week and do the pinky test. If you still have it, wait another week, repeat until you don't have TMJ. Improper posture can lead to dow growth and mouth breathing. To get proper posture, first focus on your legs and make sure your bum sticks in, then your spine is straight with shoulders back and neck straight up. I will give you some stretches you can do to improve posture. Shoulders and a Donald Duck butt look familiar? Do this 5-minute routine daily and you'll fix this in no time. Step one: loosen up your tight chest and shoulders by using a band, towel, or broomstick and doing over and backs. Narrow your grip over time for a deeper stretch. Step two: to pull you upright, strengthen your weak mid-back muscles by standing against the wall and sliding your hands up and down. Engage your core.

to keep your low back flat and move your feet further from the wall to make it easier. Adding a chin nod each rep will also strengthen your neck flexors to help pull your head back. Step three to release your tight hip flexors: kneel down, engage your core, tilt your pelvis back, and then lean forward to deepen the stretch. And step four: strengthen your weakened glutes with glute bridges. Keep your back straight, squeeze your butt hard, and progress to single leg once you're ready. Screenshot this routine and get started today. Mee doesn't have that much proof, only anecdotal evidence that it works, but I still do it. I will show a video explaining it. Secret nobody knows, nobody, nobody knows. I recommend doing constant soft Mew throughout the day and hard mewing for 30 minutes per day. This is how you hard Mew. The hard Mew: you want to put the tongue on the roof of the mouth. You can do this by smiling and swallowing. Once it's in the correct position, you want to

apply maximum pressure for as long as you can, which could be up to a minute, and you can do it three to four times a day. Just make sure to tape your mouth shut and lie on your back when sleeping so you don't mouth breathe in the night. Thumb pulling is a theory based on the malleability of facial bones and how you can change the form of your bones. You basically mimic a pallet expander but with your thumbs. Thumb pulling is done to expand the pallet, to remove dental crowding by increasing the space in which your teeth can grow, and to make her smile far better and to overall widen the maxilla. This video will explain how to do it. Pulling, what we are doing is simulating the effect of MSSE. We will use our thumbs to apply pressure to our upper pallet and try to expand it. Of course, that happens after a long period of time. It is not an overnight fix. Start by hooking your thumbs hard against your upper pallet and pulling very hard. Try

to push your thumbs as much as you can while separating your palate, and you might need to use a tissue to avoid damaging the sensitive skin of your upper palate. I also put my head against the wall to apply maximum power. Do this for as long as you can and as many times a day as you can, then progressively overload over time. The final thing you can do is train your neck and make your jaw look sharper and bigger. This is my routine, so this bit is mostly for older viewers as they will get less success with the methods I showed above. I will list some surgeries which increase your perceived bone BX, as done by performing osteotomy on your maxilla (Lefort 1, 2, and 3) and mandible, moving them forward to remove recession in your mandible or maxilla. Triax is the same as BX but with additional sliding genioplasty, which moves the chin forward. You can get mandibular implants such as chin implants to fix chin recession and chin width, and gonian implants to fix a bad

gonan angle caused by a short Ramis or to fix the fio of inward gions narrow jaw. You can have zygo implants to make them more high set and projected. Used if you have a slightly recessed chin. Would highly recommend it because most people are slightly recessed. Once you have done all the things I have laid out consistently for a year, your bone structure would have improved. After you want to get to low body fat and debloat as it will enhance your bone structure. I will make a video on how to debloat and how to lean down in the future as there is a lot of misinformation. This advice won't work straight away and will take many years of consistently doing it to see results but time will pass anyway. I will be uploading more videos on looksmaxing for different parts of the face and how to improve your SMV. Thanks for watching.

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