Hi guys, my name is Rubin.
Im 20, my hair is dense, but very fine. Males from both sides of my family all are going bald, thought not as early as in their twenties. One day while styling my hair using a pomade, i noticed too many hair strands fell off from just passing my hand through the hair. Even though the temples are raised very slightly, (im guessing hairline maturity which is normal in 99% of hairlines?) It made me conscious about my hair in the future, which im guaranteed to lose later in life. So I found Tom's website in December and started the scalp exercise, but this didnt last long. I quit without even noticing in my third week because of exam stress in college and didnt pick it up right away.
This is my third week starting again, and Im much more determined to keep the routine.
Im exercising for at least an hour a day, some days went over 2 hours non stop( mostly because I have a lot of free time in this period of the year).
My questions are :
1. Is there a regime you follow for your daily exercise time?
If there have been several you tried, was there a clear better one, or a more effective one?
2. Am I overtraining considering I mostly do 1 hour non stop? Should I split the time into 2 half hours during the day? Im guessing if I go for an hour every day without splitting the time Ill burn out like i did in December, and id better prepare in advance for this problem.
3. Im also taking 10 mg of Biotin a day, combined with the daily intake of Zinc, Selen, Vitamin C and Iron.
Lately ive read articles that claim bare some of these elements, biotin supply has no impact in hair thickness, since we already fill the daily intake with a modest diet.
The question is, maybe to people who dont exercise their scalp the extra biotin is wasted, but if we exercise, and the blood flow of the scalp is higher than normal, does that increase the ammount of Biotin that goes to the hair follicules, higher than the ammount the body is used to take without the SE?. For the time of the exercise I mean.
4. Also, even if you start at 20 with a head full of hair still and a life ahead of you to do the SE. Can you overtake the genetic fate your hair has? I suppose if I keep doing SE, in the next 2 years Im expecting my hair to be thicker and maybe my hairline to be intact, looking even better than now. Is this a rational expectation for a 22 year old me? What about 30 year old me having the best hair of my life alongside a smooth forehead?
I guess Ill keep updating every 6 months.
How much exercise is too much exercise | Having realistic expectations
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Tom Hagerty
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Re: How much exercise is too much exercise | Having realistic expectations
Rubin, you asked many important questions, that is important for people who have thinning hair or lack of hair density. I just finished reading Why We Sleep by Matthew Walker. He has many thoughts and theories about sleep and dreams but he supports his theories with scientific experiments by himself and colleagues in various universities. I also have thoughts and speculations about all the questions you asked, but I don't have the scientific experiments to back up my ideas. You'll have to make up your own mind as to the validity of my ranting.
1. When I first gained control of the occipitalis muscles at the back of my head, I did the exercise about a half hour each day. I didn't count repetitions though and I used no timer. Getting an alternate contraction of the frontalis with the occipitalis is necessary in order to do the exercise correctly. It is important because without a strong contraction of the occipitalis you might get horizontal lines in your forehead. A strong, controlled occipitalis will exert pressure on the upper face, keeping the forehead smooth. I have no horizontal lines in my forehead and no vertical lines between my eyebrows. And, by the way, don't frown when you are doing the exercise. Frowning brings into play the procerus muscles - the frowning muscles. You don't want this.
2. I don't think you need an hour of the scalp exercise each day. I do know that people who do the exercise a long time each day soon get tired of the exercise (burn out) and quit. What is important is doing the exercise every day (or almost every day). And do the exercise with good form - a full contraction of both frontalis and occipitalis muscles. Don't hold the contraction of the frontals; you can hold the contraction of the occipitalis though. This will build up the tone and strength of this important muscle.
3. I don't take vitamin pills with the exception of sea kelp for iodine and astaxanthin. I would take them if my nutrition was poor though. It is not. I take brewers yeast powder for all the B-complex, including biotin. I take cod liver oil for vitamins A and D. Don't take too much of this though because too much vitamin A can mess up your hair. And I eat Brazil nuts for the zinc and selenium. Two a day of these are plenty - you don't want to become selenium poisoned and glow in the dark. If you take too much of any member on the B-complex, this might throw out of balance other members of the complex. Biotin is a member of the B-complex. Many scientists think that experiment with biotin and hair a long time ago was bogus.
1. When I first gained control of the occipitalis muscles at the back of my head, I did the exercise about a half hour each day. I didn't count repetitions though and I used no timer. Getting an alternate contraction of the frontalis with the occipitalis is necessary in order to do the exercise correctly. It is important because without a strong contraction of the occipitalis you might get horizontal lines in your forehead. A strong, controlled occipitalis will exert pressure on the upper face, keeping the forehead smooth. I have no horizontal lines in my forehead and no vertical lines between my eyebrows. And, by the way, don't frown when you are doing the exercise. Frowning brings into play the procerus muscles - the frowning muscles. You don't want this.
- The frowning muscle, the procerus
- Frown.jpg (4.99 KiB) Viewed 13894 times
2. I don't think you need an hour of the scalp exercise each day. I do know that people who do the exercise a long time each day soon get tired of the exercise (burn out) and quit. What is important is doing the exercise every day (or almost every day). And do the exercise with good form - a full contraction of both frontalis and occipitalis muscles. Don't hold the contraction of the frontals; you can hold the contraction of the occipitalis though. This will build up the tone and strength of this important muscle.
3. I don't take vitamin pills with the exception of sea kelp for iodine and astaxanthin. I would take them if my nutrition was poor though. It is not. I take brewers yeast powder for all the B-complex, including biotin. I take cod liver oil for vitamins A and D. Don't take too much of this though because too much vitamin A can mess up your hair. And I eat Brazil nuts for the zinc and selenium. Two a day of these are plenty - you don't want to become selenium poisoned and glow in the dark. If you take too much of any member on the B-complex, this might throw out of balance other members of the complex. Biotin is a member of the B-complex. Many scientists think that experiment with biotin and hair a long time ago was bogus.
Re: How much exercise is too much exercise | Having realistic expectations
Thank you Tom, for your wisdom
Im trying to find any brewer's yeast where I live. Its hard because most markets havent even heard of it. There must be a local name for it though.
One last question, i have tried a soft detox of the body lately, drinking only cucumber and lemon water, aprox. 2.5 litres a day. Are the benefits of it overrated? And does drinking lemon infused water all the time, have any side effect on the stomach acidity or tooth eminel?
Asking since Im thinking of making this my default water.
Im trying to find any brewer's yeast where I live. Its hard because most markets havent even heard of it. There must be a local name for it though.
One last question, i have tried a soft detox of the body lately, drinking only cucumber and lemon water, aprox. 2.5 litres a day. Are the benefits of it overrated? And does drinking lemon infused water all the time, have any side effect on the stomach acidity or tooth eminel?
Asking since Im thinking of making this my default water.
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Tom Hagerty
- Site Admin
- Posts: 629
- Joined: Mon Dec 06, 2010 9:21 am
Re: How much exercise is too much exercise | Having realistic expectations
I get brewer's yeast from Swanson - 100% Pure Brewer's Yeast Powder. Of course I order it on-line. There are other good brands too. Look around and compare the products and the prices. I blend it with apple juice or with orange juice. It tastes good.
Some nutrition gurus stress the detoxification of your body - keeping a clean machine. Many of these gurus also sell detoxification products. The toxins that accumulate in your body are mostly stored in your fat cells. If you are relatively thin you will not store many toxins. You are probably not eating a lot of junk food so you most likely don't have many toxins clogging up your body.
Drinking good clean water is important but you can overdo the quantity. Too much water can deplete your body of the water-soluble nutrients. I never use lemons. Even though they are loaded with vitamin C, they can damage the enamel of your teeth. Strong white teeth are an essential part of a person's face. The sauna is an excellent way to detoxify your body. I don't use it although I probably should. There is a large sauna in the LA Fitness Gym where I work out in Dublin, Ohio.
Are you sure you are doing the scalp exercise correctly? Are you getting a strong contraction of the occipitalis muscle at the back of your head? Many people cannot gain control of this muscle. If you are not contracting this muscle you are not doing the scalp exercise right.
Some nutrition gurus stress the detoxification of your body - keeping a clean machine. Many of these gurus also sell detoxification products. The toxins that accumulate in your body are mostly stored in your fat cells. If you are relatively thin you will not store many toxins. You are probably not eating a lot of junk food so you most likely don't have many toxins clogging up your body.
Drinking good clean water is important but you can overdo the quantity. Too much water can deplete your body of the water-soluble nutrients. I never use lemons. Even though they are loaded with vitamin C, they can damage the enamel of your teeth. Strong white teeth are an essential part of a person's face. The sauna is an excellent way to detoxify your body. I don't use it although I probably should. There is a large sauna in the LA Fitness Gym where I work out in Dublin, Ohio.
- Sauna, a form or detoxification.jpg (7.63 KiB) Viewed 13871 times
Re: How much exercise is too much exercise | Having realistic expectations
I see, just a normal ammount of water, green tea and running will do the job as far as removing toxins go.
About the exercise, yes, I got full control of the occipitalis. I feel its pull just as strong as the frontalis.
During the SE, I find myself alternating between fast and strong contractions and slow/controlled ones. After a session, the scalp feels hot and the hair is frizzy, also under the skin it feels like bubbling with blood circulation.
About the exercise, yes, I got full control of the occipitalis. I feel its pull just as strong as the frontalis.
During the SE, I find myself alternating between fast and strong contractions and slow/controlled ones. After a session, the scalp feels hot and the hair is frizzy, also under the skin it feels like bubbling with blood circulation.