JAWAD METHOD

This guide contain a full guide on:

- How to debloat/not be bloated

- Skin lightening full guide
- Jaw guide
- Chewing Guide
- Acne and skincare guide
- Hair guide and how to change hair texture

ANONYMOUS
The Jawad method: (The whole thing)
Anti-bloating method:

Drinking huge amounts of water: Drink as much water as possible without dying
by depleting your electrolyte storage (4L+)

The Galpin Equation = bodyweight in pounds divided

by 30 = the number of ounces of water to ingest per 15

min of intensive physical or mental exercise

Prefer drinking water throughout the day rather than a whole load at once .

Avoiding alcohol: Alcohol can lead to facial bloating through several mechanisms:

Dehydration: Alcohol acts as a diuretic, increasing urine production and causing

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 dehydration. When your body lacks water, it holds onto more fluid, resulting in
facial puffiness.
Vasodilation: It causes blood vessels to widen, leading to facial flushing and
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temporary swelling.
Inflammation: Alcohol triggers an inflammatory response, releasing histamine and
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other substances that dilate blood vessels and allow fluid to leak into
tissues, causing facial puffiness.
Salt and water retention: Alcohol can cause body to retain more salt and water,
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leading to overall bloating and puffiness, including in the face.
Allergic or intolerant reactions: Some people may be intolerant or allergic to certain
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components in alcoholic drinks, like histamine or sulfites, leading to an
inflammatory reaction and contributing to facial bloating and swelling.

Reducing salt intake:

Cutting down on salt (sodium) can help alleviate bloating caused by water retention.
When you consume excess salt, your body works to balance sodium and water levels,
often resulting in bloating.

Aim to limit your sodium intake to around 500mg per day, and if you're looking to reduce
bloating quickly, consider lowering it even further. Remember, in every gram of salt,
there's approximately 387mg of sodium.

Potassium and sodium ratio:

Increase your potassium levels. High levels of potassium encourage your body to
remove sodium from your system.
Sodium and potassium are essential electrolytes that play crucial roles in maintaining
fluid balance within the body. They work together to regulate various functions, such as
nerve signaling, muscle contractions, and maintaining blood pressure. An imbalance in
the sodium-potassium ratio can affect fluid balance and contribute to bloating. Your
potassium/sodium intake rate should be 4:1 or a bit higher,

N.B: I was only saying 5:3,5 in my posts bc of tiktok guidelines, as 4:1 is considered
mildly dangerous for some reason

Fasting:

Taking a break from eating can help with debloating or reducing bloating in a few ways:
 Reduces food volume: Skipping meals means there's less food in your digestive
●
system, which can temporarily decrease bloating as your body processes
and eliminates what's already there.
Promotes gastrointestinal rest: Giving your digestive system a break lets it rest from
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its usual duties. This downtime can improve digestion, ease inflammation,
and reduce bloating when you start eating again.
Reduces gas production: Fasting can decrease the fermentation of undigested food
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in your gut, which in turn lowers gas production and helps alleviate bloating.
Supports healthy gut bacteria: Some research suggests that fasting might
positively
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influence the balance of bacteria in your gut, which could improve digestion
and reduce bloating.
Encourages water elimination: When you fast, your body starts using up stored
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glycogen, releasing water in the process through urine. This helps reduce
water retention and bloating.

Less carb consumption:

Cutting back on carbs can help reduce glucose spikes and bloating, which are often
linked in these ways:

High-carbohydrate foods: Foods rich in carbs, especially refined and

processed ●
ones, can cause quick spikes in blood sugar levels. These foods, low in fiber and
fast to digest, often lead to increased gas and bloating. Eating a lot of carbs in
one go can also expand the stomach, adding to the bloated feeling.
Overeating: Especially on carb-heavy foods, overinduiging can result in both
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glucose spikes and bloating. A large meal can stretch the stomach,
causing discomfort and bloating.

Overeating also slows digestion, increasing the chances of gas production.

- Glycemic index: Foods with a high glycemic index (Gl) can swiftly raise blood sugar
levels. Some high-GI foods may also contribute to bloating, especially if they're low in
fiber or packed with fermentable carbs.

HIIT Cardio:

High-intensity interval training (HIIT) cardio workouts can effectively reduce

bloating through various mechanisms:

● Improveddigestion:HIITstimulatesdigestionandencouragesregularbowel
movements, reducing the likelihood of constipation and gas buildup in the
digestive tract, which often leads to bloating.
● Gasrelease:Thedynamicmovementsinvolvedin

HIIT workouts help release trapped gas in the gastrointestinal system, providing relief
from bloating and discomfort.

Enhanced circulation: HIlT boosts blood flow throughout the body, facilitating the
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transportation of nutrients and waste products. This improved circulation
reduces inflammation and supports better digestive function.
Stress reduction: Regular HIIT sessions can significantly lower stress levels and
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promote relaxation, which positively impacts digestion. Stress can contribute to
bloating by affecting gut motility and causing tension in the gastrointestinal
tract. Water retention reduction: HIIT exercises regulate fluid balance, reducing
water
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retention and bloating.
The sweating induced by HIlT workouts also aids in shedding excess water,
further alleviating bloating

- Hormonal balance: HIlT helps regulate hormones such as cortisol, which play a role
in fluid balance and inflammation. This hormonal balance contributes to reducing
bloating associated with hormonal fluctuations.

For targeting bloating with HIlT cardio, aim for 30 to 45-minute sessions every day

Eating smaller and more frequent meals:

Opting for smaller, more frequent meals can be a helpful strategy for reducing bloating
in several ways:
 ● Smallerfoodvolume:Eatingsmallermealsmeansthere'slessfoodinyourstomach
at any given time, which reduces pressure on the stomach and minimizes
the likelihood of distension. This can ease the sensation of bloating.
● Improved digestion: Smaller meals are easier for your digestive system to handle.
This promotes more efficient digestion and absorption of nutrients, reducing the
chances of undigested food lingering in the gastrointestinal tract and causing gas.
● Betterbloodsugarcontrol:Consumingsmaller,morefrequentmealshelpsmaintain
more stable blood sugar levels throughout the day. This indirectly impacts
bloating, as steady blood sugar levels can help regulate appetite, prevent
overeating, and support overall digestive health.
● Preventionofovereating:Eatingsmallermorefrequentmealscancurbhungerand
prevent overindulging. Overeating stretches the stomach, leading to discomfort
and bloating.

Aim for 4-7 meals spread evenly throughout the day for optimal results.

Foods to avoid:

Certain foods are notorious for causing gas or bloating due to how they're composed
and processed in the digestive system.
Beans: These contain complex carbohydrates like oligosaccharides, which the body
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struggles to fully break down. As they pass through the digestive tract
undigested, gut bacteria ferment them, leading to gas and bloating.
Cruciferous vegetables: Cabbage, broccoli, cauliflower, and Brussels sprouts
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contain sugars like raffinose that are difficult for the body to digest, resulting
in fermentation and gas production in the intestines.
Onions: Rich in fructans, a type of carbohydrate that some individuals find
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challenging to digest, onions can lead to bloating and gas production, especially
for those with irritable bowel syndrome (IBS) or similar conditions.
Dairy products: Lactose intolerance can cause gas, bloating, and other digestive
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issues after consuming dairy products due to difficulty digesting lactose, the
sugar present in milk.

Artificial sweeteners: Some sugar substitutes, found in sugar-free products, can be

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 tough on the digestive system, resulting in gas and bloating for certain
individuals. Fatty or fried foods: Slowing down digestion, high-fat and fried foods
can increase
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bloating, especially with additives or preservatives commonly found in fried
foods. Garlic: Like onions, garlic contains fructans, contributing to bloating and
gas,
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particularly for those with IBS or similar conditions.
Wheat and grains: Wheat and certain grains contain fructans and gluten, triggering
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bloating and discomfort in sensitive individuals, especially those with
gluten intolerance or celiac disease.
Chewing gum: Swallowing air while chewing gum can lead to bloating, and some
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gums containing artificial sweeteners exacerbate gas production.
Fruits: Apples, pears, peaches, and plums contain sugars like fructose and sorbitol,
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which can cause gas and bloating, especially when consumed in large amounts
or by sensitive individuals.

. Avoiding carbonated beverages (you're probably doing these as well):

Carbonated beverages are notorious for causing bloating due to the dissolved carbon
dioxide gas, which forms bubbles in the drink. When you consume these beverages,
you're also taking in these bubbles, introducing extra gas into your digestive system.

Here's how this process leads to bloating:

Swallowed air: Drinking carbonated beverages often leads to swallowing more air
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than usual. This swallowed air, known as aerophagia, accumulates in the
stomach and contributes to bloating, belching, and discomfort.
Gas release in the stomach: The carbon dioxide bubbles in these drinks release gas
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upon contact with stomach acid. This gas release increases the volume of gas
in the stomach, leading to bloating, stomach distension, and discomfort. Gas
production in the intestines: Carbon dioxide from carbonated beverages can
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also reach the intestines, where it may contribute to gas production during
digestion. This can worsen bloating and discomfort, particularly for individuals
with sensitive digestive systems.
Light Skin

# Two Methods to Approach Skin Lightening

1. Internal

For internal skin lightening, we mainly need to focus on increasing glutathione

production by consuming glutathione, precursors of glutathione, and other antioxidants.
Consistency here is key; results might take at least 3 months, and the full results will
take at least 1-2 years to show up on your skin. By the way, this stack is pretty good for
anti-inflammation, so it also improves health; skin texture, and overall appearance.

SUPPLEMENT STACK:
1. NAC(acetylcystine)-600mgtwiceaday-emptystomach-morningandevening. *(Start
with 600mg for first 3 weeks. Remember to cycle it, so basically stop taking it 3
months afterward, then 1 month break, then start again with 600mg for first 3
weeks)*
2. Gelatine-10gramsaday-togetherwithNAC-morningandevening-5-gram
dosages each time.

*(You can take this every day permanently; it's safe. It also promotes collagen
production, so it's a pretty good life hack. When you're starting NAC with 600mgs, take
only 5 grams)*

3. Vitamin C syrup (ascorbic acid) - 500/1000mg a day - take 5ml of syrup, which normally
contains 100mg, and take it 5/10 times a day when your stomach is empty. This will
ensure peak vitamin C absorption. "(Really hard to do, to be honest. It's better to invest in
liposomal vitamin C and take that once, but if you're really broke and can't buy liposomal
vitamin C, this is the only way.)*

- *If you can buy liposomal, take 2000mg a day and take 1 teaspoon daily, or as
directed by a health professional. Hold in mouth for 30 seconds before swallowing.
Take on an empty stomach, at least 10 minutes before meals.*

4. MSM - 4 grams per day - cycle 3 months and 1 month off - empty stomach
alongside NAC - 2 grams each time
Astaxanthin - 4mg/8mg a day (personal preference 8mg will provide faster results) - after
eating a meal - Safe long-term and - Improves the condition of the skin, protects skin
from sun damage (reduce wrinkles, pimples, and other signs of aging), improves recovery
from central nervous system injuries, and protects eyes from cataracts and macular
degeneration.

*ALSO TAKE A MULTIVITAMIN ALONG WITH EVERYTHING HERE, IT'S ESSENTIAL

because NAC can deplete copper and selenium.*

HOW DOES IT WORK: The NAC gives us cysteine and the gelatin gives us glycine
and glutamic acid.
Cysteine, Glycine, and the glutamine (glutamic acid) help us create glutathione and
increase its storage in our body, helping us make pheomelanin (lighter pigment) instead
of eumelanin (darker pigment).

Vitamin C and Astaxanthin work as an antioxidant which also lightens us.

IMPORTANT: The first 4 ingredients and multivitamin are essential and are enough for
really broke blackies.

5 is if you're not broke and have money.

ALTERNATIVES: I did not add oral glutathione to this stack because I don't think it's
safe long term. IV glutathione is also not safe long term, so what's the point if you can't
maintain your results? Oral and IV glutathione is also very expensive as well.

*2. External*

For external skin lightening, ONLY 5 INGREDIENTS.

1. Hydroquinone 4 percent: It's going to be our main heavy hitter. It's fear-mongered by
imbeciles who have 60 1Q. It's very simple to use it safely and effectively without any
side effects. Use it at only 4 percent. WE WILL USE FOR 3 MONTHS THEN GIVE IT A
BREAK FOR

3 MONTHS. Slowly introduce it into your routine. Use once a day at night. First week use
2 times -then the second week 3 times -then the third week 5 times
-then the 4th week 7 times.

1.
Tretinoin0.025percent:Essentialingredienttomakethehydroquinoneha
ve permanent changes.
2.
Sunscreen:Neededtomaintainresults.GetonewithatleastSPF50PA++++an
d BOTH UVB and UVA protection.
3.
Azelaicacid20percent:The3monthswewon'tusehydroquinonewewilluseth
is in the morning.
Introduce it similarly to hydroquinone because it's very irritating. Use in the morning,
not with tretinoin, otherwise, it burns pretty bad.

5. Kojic acid soap: Integrate kojic acid soap into your daily skincare routine. Use
it alongside the other external treatments for enhanced results.

Results will be visible within 1 month and 1-2 years you will see the best results. You
can go from Fitzpatrick 5 to 2-3 easily with consistent usage of this stack.

REMEMBER TO MAKE SURE YOU DON'T FACE ANY IRRITATION; OTHERWISE, YOUR
RESULTS MIGHT BE VERY SLOW. SIMPLE, EASY PEASY GUIDE. Nothing beats simplicity,
so both? By the way, if you're Fitzpatrick 6, I don't know, it probably won't work.

Jaw

# Jaw Widening

Chewing can significantly improve your looks. If you're chewing now or want to get
into chewing, this is the guide for you.

Section 1: Chewing

- If you're aiming for jaw gains, there are three options I recommend for chewing:
mastic, falim, and chisell.

Let's dive into each one.

Part 1: Falim

- Falim is a gum with a simple, gas station gum-like taste and a smooth texture. It's
quite hard to chew, especially for beginners, but it's also budget-friendly. If you're new
to chewing, falim is an excellent starting point.

Part 2: Mastic

- Mastic initially resembles crystals when in the box. You need to chew it a bit to turn it
into gum.
Once it's gum, its texture is similar to falim but tougher.

The taste is distinctively "earthy," with some users comparing it to dirt. Personally, I find
it unpleasant and it leaves a lingering bad taste. Due to its hardness, mastic isn't
recommended for beginners as it can strain your jaw easily.

Section 2: How to Chew

- Chewing with Mastic and Falim:

When using mastic or falim, the specific location of your chewing isn't crucial. You can
chew on your molars, premolars, canines, or any combination thereof and still see gains.
However, it's essential to chew with an up and down motion. The recommended daily
chewing time for falim or mastic should not exceed 2 hours, or 1 hour if you're combining
them with another jaw-building method like chisell. Over-chewing can lead to tooth wear
and increase the risk of temporomandibular joint (TMJ) issues, which you definitely want
to avoid as they may force you to halt your chewing routine altogether.

- Chewing with Chisell:

Chisell should exclusively be chewed on your molars, without exceptions. Chewing it on

your premolars or canines will quickly result in holes in your chisell, rendering it
unusable. This guideline isn't merely a suggestion; it's explicitly stated in the chisell
manual.

Cycle for Acne Treatment

*Week 1:*

AM
Oil-free moisturizer with SPF

●
●

PM
Gentle cleanser
 OUS
ANONYM
Gentle cleanser
●
*2.5% benzoyl peroxide spot treatment* (Alternate every other day for the first week
●
to see how your skin reacts)

*Week 2:*

AM

Gentle cleanser
● Oil-free
● moisturizer with
SPF
PM

● Gentlecleanser
● *5%benzoylperoxidegelorcream*

*Week 3 & 4:*

AM
Oil-free
moisturizer with
● SPF
●

PM

Gentle cleanser
● *0.025%
● tretinoin cream*
Gentle cleanser

*Week
5-12' AM

moisturizer
●●● with SPF PM
Gentle cleanser
Oil-free
● Gentlecleanser
● *0.05%tretinoincream*
● *5%benzoylperoxidespottreatment*(ifneeded)

ALTERNATIVES:

● *Retinol*-DerivedfromvitaminA,availableinstrengthsupto2%.Helpsunclog pores
and increase skin cell turnover. Start with a low concentration and gradually
increase. Use PM only.
● *Canbeusedincombinationwithbenzoylperoxide,butDONOTUSEONTHE
SAME NIGHT, AS BP CAN OXIDIZE RETINOL AND MAKE IT WAY LESS
EFFECTIVE*
● *SalicylicAcid-Abetahydroxyacidthatpenetratesporestoremoveexcessoil.
Commonly found in cleansers, toners and spot treatments up to 2%.

Use AM and PM

● TeaTreeOil-Hasantibacterialandanti-inflammatoryproperties.Dilutebefore
applying to skin.

Use 2-3 drops in cleanser or mix with moisturizer. Use AM/PM.

*Niacinamide* - Helps control excess oil and sebum production. Can be used
●
AM/PM.
*Azelaic Acid* - Derived from grains, reduces inflammation and kills acne-causing
●
bacteria. Available as 16-20% prescription or 10% OTC. Apply AM/PM: Sulfur* -
Draws out impurities from pores and exfoliates dead skin cells. Found in
●
masks and spot treatments up to 10%. Use PM 2-3 times per week.

IMPORTANT:
*If your acne is not terrible, DO NOT USE DRUGSTORE PRODUCTS, AS THEY CAN
 ●
OWN YOUR SKIN BARRIER.*
*For cleansers, say it with me: AVOID CERAVE IT DESTROYS YOUR SKIN
●
BARRIER. (Repeat: AVOID CERAVE IT DESTROYS YOUR SKIN BARRIER) *Use
gentle cleansers PLEASE!!!!!!*

# Hair Textures

Your hair texture is obviously determined by mostly your genetics but also can be
influenced by environmental factors, such as certain nutrients or nutrient deficiencies.
The amount of curl, wave, or lack thereof, is dependent on the number of bonds between
hair proteins found in the hair shaft. The more the curlier and the less, the straighter.

HAIR:

# How To Change Your Hair Texture

From Straight or Wavy to Curly

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Get a perm + using curl activating and curling creams
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From Straight to Wavy

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Use curling wands lightly
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Use curling creams and curling creams + styling creams and hold
creams ●
 ANONYMOUS
From Wavy or Curly to Straight Use a straightening brush
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Ironing your hair
Keratin Treatment
Blow-dry + brush it straight + styling and holding cream
●
Watch Alex Costa on YouTube! He is the best at this stuff and I can attest to you on
●
that!

From Curly to Wavy

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Blow-dry + brush it straight with some waves + styling and holding cream
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Use a straightening brush lightly
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From Kinky to Curly (Training your Hair)
hair texturizers
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Moisturizing, and taking care of your hair consistently! (You'll know if you're doing
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well if your hair is NOT dry when you touch it)
Training your hair to become curly (the same way people with waves train their hair
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by consistently brushing) by caring for it hyper-consistently, and twisting the curls onto
your hair while it's moisturized (Search it up on YouTube!)
ANONYMOUS