1. Every morning (around 7 a.m.) I scrub in this peptide hair growth serum on areas that need it most simply using my fingers.

2. Immediately following applying serum I put on this LLT laser cap, however am considering alternatives as this one is to small to cover my whole head, the cap (and others) are FDA approved, I use for six minutes daily as instructed.

3. After my workout I wash my hair with this shampoo (no hair benefit), but immediately following I apply this hair treatment shampoo, let sit for two minutes, and then wash out.

4. In the evening I do light microneedling with this product

5. Immediately after microneedling I apply minoxidil topical before going to bed.

Diet is one of the most important components to hair health, I leverage the following protocol

1. Breakfast Greek Yogurt + Citrus. Greek yogurt is a high-quality protein source, which matters because hair is made primarily of keratin, a protein. Adequate daily protein intake is essential to support hair growth and to avoid telogen effluvium (shedding related to nutritional stress). Greek yogurt also provides vitamin B12 and zinc, both of which play a role in follicle function.

   Citrus fruit is included specifically for vitamin C, which improves iron absorption and supports collagen synthesis—important for the structural integrity of hair follicles and the scalp. Vitamin C also acts as an antioxidant, helping reduce oxidative stress that may contribute to hair follicle miniaturization.

   Why this supports hair health (science-based):

   • Protein deficiency is a known trigger for hair shedding

   • Vitamin C enhances non-heme iron absorption

   • Zinc and B-vitamins support follicle cycling

   2.Lunch - Large Salad (Leafy Green + Health Fats) Lunch is almost always a large salad, built around leafy greens (spinach, arugula, kale), vegetables, olive oil, and often seeds or nuts.

   Leafy greens are rich in iron, folate, and vitamin A, nutrients commonly associated with healthy hair growth. Iron deficiency—especially in men who train hard or restrict calories—can contribute to diffuse thinning. Folate supports cell turnover, which is critical for rapidly dividing hair follicle cells.

   Healthy fats (olive oil, seeds, nuts) provide omega-3 and omega-6 fatty acids, which help maintain scalp health, reduce inflammation, and support the lipid layer surrounding hair follicles.

   Why this supports hair health (science-based):

   • Iron supports oxygen delivery to follicles

   • Folate aids follicle cell turnover

   • Omega-3s support scalp barrier function

1. Dinner – Protein-Forward Meal

   Dinner is always protein-forward, typically centered around fish, chicken, eggs, or lean meat, with vegetables on the side.

   Consistent protein intake throughout the day helps ensure the body does not divert amino acids away from non-essential functions like hair growth. Fatty fish (such as salmon) also provide omega-3 fatty acids and vitamin D, both of which have been associated with improved hair density and reduced shedding in some studies.

   Eggs are particularly valuable due to biotin, sulfur-containing amino acids, and protein, all of which contribute to keratin production. Maintaining sufficient dietary protein is especially important during periods of physical stress, intense training, or calorie control.

   Why this supports hair health (science-based):

   • Hair follicles are highly sensitive to protein restriction

   • Omega-3s may reduce follicle inflammation

   • Vitamin D receptors play a role in hair cycling

   Suggested science references to link:

   • NIH – Protein Intake and Hair Loss

   • American Academy of Dermatology – Biotin & Hair

   • Journal of Dermatology – Vitamin D and Alopecia

1. I work out for 20-minutes a day, either light indoor cycling or a pushup, pullup, dip routine that I have been doing for years. I try to stay in Zones 1 and 2 for most, but make sure to hit Zone 4 at some point in either workout

2. I do 20-minute sauna between 175-185 degrees, I wear these cotton shorts to prevent plastics seeping into the boys, and I leverage this icepack to protect the boys too (not hairloss related, I don’t think).

1. I use this scalp massager before bed every night to stimulate bloodflow, ahead of applying my topical minoxidil, I apply for two minutes.