CHAPTER 1: INTRODUCTION TO MEWING

WHAT IS MEWING?
THE HISTORY AND ORIGINS OF MEWING
HOW MEWING CAN IMPROVE YOUR APPEARANCE AND HEALTH
OILS THAT IMPOROVE FACIAL HEALTH & APPEARENCE

CHAPTER 2: UNDERSTANDING THE SCIENCE BEHIND MEWING

HOW MEWING AFFECTS THE BONES AND MUSCLES OF THE FACE
THE ROLE OF TONGUE POSTURE IN MEWING THE IMPORTANCE OF
CORRECT SWALLOWING TECHNIQUE

CHAPTER 3: GETTING STARTED WITH MEWING HOW TO FIND THE

CORRECT TONGUE POSTURE EXERCISES TO IMPROVE TONGUE
STRENGTH AND CONTROL TIPS FOR INCORPORATING MEWING
INTO YOUR DAILY ROUTINE

CHAPTER 4: COMMON CHALLENGES AND SOLUTIONS

OVERCOMING DISCOMFORT OR PAIN WHILE MEWING
TROUBLESHOOTING COMMON MISTAKES HOW TO STAY
MOTIVATED TO CONTINUE MEWING

CHAPTER 5: ADVANCED TECHNIQUES FOR MEWING COMBINING

MEWING WITH OTHER EXERCISES FOR OPTIMAL RESULTS USING
ORTHOTROPIC APPLIANCES TO ENHANCE MEWING MEWING FOR
SPECIFIC DENTAL OR FACIAL CONCERNS

CHAPTER 6: FREQUENTLY ASKED QUESTIONS ABOUT MEWING

CAN MEWING REALLY CHANGE THE SHAPE OF YOUR FACE? HOW
LONG DOES IT TAKE TO SEE RESULTS FROM MEWING? IS
MEWING SAFE FOR EVERYONE?

CHAPTER 7: CONCLUSION AND NEXT STEPS RECAP OF THE BENEFITS

OF MEWING TIPS FOR MAINTAINING GOOD ORAL POSTURE OVER THE
LONG TERM ADDITIONAL RESOURCES FOR LEARNING MORE ABOUT
MEWING.
 DISCLAIMER:

THE MEWING PROGRAM IS DESIGNED TO IMPROVE JAWLINE AND

POSTURE BY DEVELOPING PROPER TONGUE POSTURE AND MUSCLE
STRENGTH. WHILE THE PROGRAM MAY RESULT IN VISIBLE
IMPROVEMENTS TO YOUR FACIAL AND NECK STRUCTURE, IT IS
IMPORTANT TO NOTE THAT YOUR OVERALL BODY FAT PERCENTAGE
ALSO PLAYS A ROLE IN THE APPEARANCE OF YOUR JAWLINE AND
POSTURE.

TO SEE SIGNIFICANT PROGRESS WITH YOUR JAWLINE AND POSTURE, IT

MAY BE NECESSARY TO LOWER YOUR BODY FAT THROUGH A CALORIE
DEFICIT, WHICH MEANS CONSUMING FEWER CALORIES THAN YOUR
BODY REQUIRES FOR MAINTENANCE. THIS IS ONLY RECOMMENDED FOR
INDIVIDUALS WHO ARE OVERWEIGHT AND HAVE EXCESS BODY FAT.

IT IS IMPORTANT TO CONSULT WITH A HEALTHCARE PROFESSIONAL

OR REGISTERED DIETITIAN BEFORE EMBARKING ON ANY CALORIE-
RESTRICTED DIET OR EXERCISE PROGRAM. ANY CHANGES TO YOUR
DIET OR LIFESTYLE SHOULD BE DONE GRADUALLY AND IN A SAFE,
SUSTAINABLE MANNER.

THE MEWING PROGRAM SHOULD NOT BE USED AS A SUBSTITUTE FOR

PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. ALWAYS
SEEK THE ADVICE OF YOUR HEALTHCARE PROVIDER WITH ANY
QUESTIONS YOU MAY HAVE REGARDING YOUR HEALTH OR A MEDICAL
CONDITION.
 CHAPTER 1: INTRODUCTION TO MEWING

IF YOU'RE LOOKING TO IMPROVE YOUR APPEARANCE AND HEALTH, MEWING

MIGHT BE WORTH CONSIDERING. MEWING IS A PRACTICE THAT INVOLVES
IMPROVING THE POSTURE OF YOUR TONGUE AND THE MUSCLES IN YOUR
FACE AND NECK. BY DOING SO, YOU CAN POTENTIALLY IMPROVE THE
ALIGNMENT OF YOUR TEETH, THE SHAPE OF YOUR FACE, AND EVEN YOUR
OVERALL HEALTH.

THE CONCEPT OF MEWING ORIGINATED FROM DR. JOHN MEW, AN

ORTHODONTIST IN THE UNITED KINGDOM. DR. MEW NOTICED THAT MANY
OF HIS PATIENTS HAD POOR ORAL POSTURE, WHICH HE BELIEVED
CONTRIBUTED TO THEIR DENTAL AND FACIAL ISSUES. HE DEVELOPED THE
CONCEPT OF MEWING AS A WAY TO ENCOURAGE BETTER ORAL POSTURE
AND HELP HIS PATIENTS ACHIEVE MORE ATTRACTIVE AND HEALTHY FACES.

AT ITS CORE, MEWING IS ABOUT DEVELOPING THE HABIT OF RESTING

YOUR TONGUE ON THE ROOF OF YOUR MOUTH WITH YOUR TEETH LIGHTLY
TOUCHING. THIS POSTURE PROMOTES BETTER FACIAL DEVELOPMENT AND
CAN EVEN IMPROVE BREATHING, AS IT HELPS TO OPEN UP YOUR AIRWAYS.
IN ADDITION TO IMPROVING YOUR APPEARANCE AND HEALTH, MEWING
IS ALSO RELATIVELY EASY TO DO. YOU DON'T NEED ANY SPECIAL
EQUIPMENT, AND YOU CAN PRACTICE IT AT ANY TIME OF DAY, EVEN
WHILE WATCHING TV OR WORKING AT YOUR DESK.

OVER THE YEARS, MEWING HAS GAINED A DEDICATED FOLLOWING, WITH

MANY PEOPLE REPORTING SIGNIFICANT IMPROVEMENTS IN THEIR FACIAL
APPEARANCE AND ORAL HEALTH. WHILE IT MAY NOT BE A MAGIC CURE-ALL,
MEWING HAS THE POTENTIAL TO MAKE A POSITIVE DIFFERENCE IN YOUR
LIFE.

IN THE FOLLOWING CHAPTERS, WE'LL EXPLORE THE SCIENCE BEHIND

MEWING, HOW TO GET STARTED, COMMON CHALLENGES AND SOLUTIONS,
ADVANCED TECHNIQUES, FREQUENTLY ASKED QUESTIONS, AND MORE. BY
THE END OF THIS EBOOK, YOU'LL HAVE A COMPREHENSIVE
UNDERSTANDING OF MEWING AND HOW IT CAN HELP YOU ACHIEVE YOUR
GOALS.
 CHAPTER 2: UNDERSTANDING THE SCIENCE
BEHIND MEWING

TO FULLY UNDERSTAND THE POTENTIAL BENEFITS OF MEWING, IT'S

IMPORTANT TO UNDERSTAND THE SCIENCE BEHIND IT. IN THIS CHAPTER,
WE'LL EXPLORE HOW MEWING AFFECTS THE BONES AND MUSCLES OF THE
FACE, THE ROLE OF TONGUE POSTURE IN MEWING, AND THE IMPORTANCE
OF CORRECT SWALLOWING TECHNIQUE.

MEWING PRIMARILY WORKS BY INFLUENCING THE GROWTH AND

DEVELOPMENT OF THE FACIAL BONES. BY KEEPING YOUR TONGUE IN THE
CORRECT POSITION ON THE ROOF OF YOUR MOUTH, YOU CAN ENCOURAGE
THE UPPER JAW TO GROW FORWARD, RESULTING IN IMPROVED FACIAL
SYMMETRY AND A MORE ATTRACTIVE APPEARANCE. IN ADDITION TO
AFFECTING BONE GROWTH, MEWING ALSO STRENGTHENS THE MUSCLES OF
THE FACE AND NECK. WHEN YOU PRACTICE PROPER TONGUE POSTURE, YOU
ENGAGE THE MUSCLES OF THE FACE AND NECK, WHICH CAN HELP TO
IMPROVE MUSCLE TONE AND PREVENT SAGGING AS YOU AGE.

ANOTHER KEY ASPECT OF MEWING IS CORRECT SWALLOWING TECHNIQUE.

MOST PEOPLE SWALLOW INCORRECTLY, USING THEIR TONGUE AND CHEEKS
TO PUSH FOOD BACK, WHICH CAN PUT PRESSURE ON THE TEETH AND LEAD
TO DENTAL ISSUES. BY LEARNING TO SWALLOW CORRECTLY, WITH YOUR
TONGUE ON THE ROOF OF YOUR MOUTH AND YOUR TEETH LIGHTLY
TOUCHING, YOU CAN REDUCE THIS PRESSURE AND IMPROVE THE
ALIGNMENT OF YOUR TEETH.

OVERALL, MEWING IS A HOLISTIC APPROACH TO FACIAL DEVELOPMENT AND

ORAL HEALTH. BY IMPROVING TONGUE POSTURE AND SWALLOWING
TECHNIQUE, YOU CAN ENCOURAGE PROPER FACIAL BONE GROWTH,
STRENGTHEN FACIAL MUSCLES, AND IMPROVE THE ALIGNMENT OF YOUR
TEETH. IN THE FOLLOWING CHAPTERS, WE'LL EXPLORE HOW TO GET
STARTED WITH MEWING, COMMON CHALLENGES AND SOLUTIONS,
ADVANCED TECHNIQUES, AND MORE, SO YOU CAN START PRACTICING AND
EXPERIENCING THE POTENTIAL BENEFITS OF MEWING FOR YOURSELF.
 CHAPTER 3: GETTING STARTED
WITH MEWING

IF YOU'RE NEW TO MEWING, GETTING STARTED CAN SEEM INTIMIDATING.

HOWEVER, WITH A LITTLE BIT OF PRACTICE, ANYONE CAN LEARN HOW TO
PROPERLY POSITION THEIR TONGUE AND START EXPERIENCING THE
POTENTIAL BENEFITS OF MEWING.

IN THIS CHAPTER, WE'LL EXPLORE HOW TO FIND THE CORRECT TONGUE

POSTURE, EXERCISES TO IMPROVE TONGUE STRENGTH AND CONTROL, AND
TIPS FOR INCORPORATING MEWING INTO YOUR DAILY ROUTINE. FINDING
THE CORRECT TONGUE POSTURE THE FIRST STEP IN MEWING IS FINDING
THE CORRECT TONGUE POSTURE. HERE'S HOW TO DO IT:

1. RELAX YOUR TONGUE AND ALLOW IT TO REST IN YOUR MOUTH..

2. TAKE THE TIP OF YOUR TONGUE AND TOUCH IT TO THE ROOF OF

YOUR MOUTH, JUST BEHIND YOUR FRONT TEETH.

3. PRESS THE MIDDLE AND BACK OF YOUR TONGUE UP AGAINST THE

ROOF OF YOUR MOUTH AS WELL. YOUR TEETH SHOULD BE LIGHTLY

TOUCHING OR CLOSE TOGETHER, BUT NOT CLENCHED.

 ONCE YOU'VE FOUND THE CORRECT TONGUE POSTURE, TRY TO
MAINTAIN IT AS MUCH AS POSSIBLE THROUGHOUT THE DAY. YOU
MAY FIND IT HELPFUL TO USE REMINDERS OR CUES, SUCH AS
SETTING A TIMER TO CHECK YOUR TONGUE POSTURE EVERY HOUR
OR PLACING A STICKY NOTE ON YOUR COMPUTER SCREEN.
EXERCISES TO IMPROVE TONGUE STRENGTH AND CONTROL

IN ADDITION TO MAINTAINING CORRECT TONGUE POSTURE, IT'S

ALSO IMPORTANT TO DEVELOP TONGUE STRENGTH AND CONTROL.
HERE ARE A FEW EXERCISES YOU CAN TRY:

TONGUE PUSH-UPS:
PUSH THE TIP OF YOUR TONGUE AGAINST THE ROOF OF YOUR
MOUTH, AND THEN PRESS THE MIDDLE AND BACK OF YOUR
TONGUE UP AGAINST THE ROOF OF YOUR MOUTH AS WELL.
REPEAT THIS MOTION SEVERAL TIMES.

TONGUE CURLS:

CURL THE SIDES OF YOUR TONGUE UP TOWARD THE ROOF OF

YOUR MOUTH, AND HOLD FOR A FEW SECONDS BEFORE
RELEASING.

TONGUE STRETCHES:

OPEN YOUR MOUTH WIDE AND STRETCH YOUR TONGUE OUT AS

FAR AS YOU CAN, THEN HOLD FOR A FEW SECONDS BEFORE
RELEASING.

FINALLY, IT'S IMPORTANT TO MAKE MEWING A HABIT IF YOU WANT

TO EXPERIENCE THE POTENTIAL BENEFITS. HERE ARE A FEW TIPS
FOR INCORPORATING MEWING INTO YOUR DAILY ROUTINE:

INCORPORATING MEWING INTO YOUR DAILY ROUTINE

PRACTICE WHILE SITTING OR STANDING: MEWING IS EASIEST TO

DO WHEN YOU'RE SITTING OR STANDING UPRIGHT, AS IT'S
EASIER TO MAINTAIN PROPER TONGUE POSTURE.
 PRACTICE WHILE PERFORMING OTHER TASKS: YOU CAN MEW
WHILE DOING OTHER ACTIVITIES, SUCH AS WATCHING TV,
WORKING AT YOUR DESK, OR EVEN EXERCISING. BE PATIENT: IT
TAKES TIME TO DEVELOP THE HABIT OF MEWING, SO DON'T GET
DISCOURAGED IF YOU DON'T SEE IMMEDIATE RESULTS. STICK
WITH IT AND BE CONSISTENT, AND YOU MAY START TO SEE
IMPROVEMENTS OVER TIME.

IN THE NEXT CHAPTER, WE'LL EXPLORE COMMON CHALLENGES AND

SOLUTIONS WHEN PRACTICING MEWING, SO YOU CAN
TROUBLESHOOT ANY ISSUES THAT ARISE AND STAY MOTIVATED TO
CONTINUE.
 CHAPTER 4: COMMON CHALLENGES AND SOLUTIONS WHEN
PRACTICING MEWING

WHILE MEWING IS A SIMPLE CONCEPT, IT CAN TAKE SOME TIME AND

PRACTICE TO GET IT RIGHT. IN THIS CHAPTER, WE'LL EXPLORE SOME
COMMON CHALLENGES PEOPLE FACE WHEN PRACTICING MEWING AND
PROVIDE SOLUTIONS TO HELP YOU OVERCOME THEM.

CHALLENGE #1: DIFFICULTY MAINTAINING TONGUE POSTURE ONE OF

THE BIGGEST CHALLENGES PEOPLE FACE WHEN PRACTICING MEWING IS
MAINTAINING THE CORRECT TONGUE POSTURE THROUGHOUT THE DAY.
TO OVERCOME THIS CHALLENGE, TRY THE FOLLOWING SOLUTIONS:

1. USE REMINDERS: SET REMINDERS THROUGHOUT THE DAY TO CHECK

YOUR TONGUE POSTURE AND MAKE ADJUSTMENTS AS NEEDED.

2. PRACTICE MINDFULNESS: PAY ATTENTION TO YOUR TONGUE POSTURE

AS YOU GO ABOUT YOUR DAY AND MAKE A CONSCIOUS EFFORT TO
MAINTAIN THE CORRECT POSITION.

3. START SMALL: IF MAINTAINING TONGUE POSTURE ALL DAY SEEMS

OVERWHELMING, START WITH SHORT INTERVALS OF 10-15 MINUTES AND
GRADUALLY INCREASE THE AMOUNT OF TIME.

CHALLENGE #2: TONGUE FATIGUE OR SORENESS IF YOU'RE NEW TO

MEWING, YOU MAY EXPERIENCE SOME TONGUE FATIGUE OR SORENESS AS
YOUR TONGUE GETS USED TO THE NEW POSITION. TO ALLEVIATE THIS, TRY
THE FOLLOWING:

1. TAKE BREAKS IF YOUR TONGUE FEELS FATIGUED, TAKE A BREAK

AND REST YOUR TONGUE IN A NEUTRAL POSITION. GRADUALLY
INCREASE TIME:
2. START WITH SHORT INTERVALS OF MEWING AND GRADUALLY
INCREASE THE AMOUNT OF TIME AS YOUR TONGUE GETS
STRONGER
3. PRACTICE TONGUE EXERCISES. AS MENTIONED IN CHAPTER 3,
PRACTICING TONGUE EXERCISES CAN HELP STRENGTHEN YOUR TONGUE
AND REDUCE FATIGUE.
CHALLENGE #3: DIFFICULTY BREATHING

IN SOME CASES, MEWING CAN MAKE IT FEEL DIFFICULT TO BREATHE OR

SWALLOW. IF YOU EXPERIENCE THIS, TRY THE FOLLOWING SOLUTIONS:

1. RELAX YOUR TONGUE: MAKE SURE YOUR TONGUE IS NOT TOO

TENSE AND IS RESTING LIGHTLY ON THE ROOF OF YOUR MOUTH.

2. PRACTICE CORRECT SWALLOWING TECHNIQUE: AS MENTIONED

IN CHAPTER 2, CORRECT SWALLOWING TECHNIQUE IS AN
IMPORTANT PART OF MEWING. MAKE SURE YOU'RE SWALLOWING
WITH YOUR TONGUE ON THE ROOF OF YOUR MOUTH AND YOUR
TEETH LIGHTLY TOUCHING.

3. SEEK MEDICAL ADVICE: IF BREATHING OR SWALLOWING

DIFFICULTIES PERSIST, SEEK ADVICE FROM A MEDICAL
PROFESSIONAL.
CHALLENGE#4: IMPATIENCE OR DISCOURAGEMENT

FINALLY, IT'S COMMON TO FEEL IMPATIENT OR DISCOURAGED IF YOU

DON'T SEE IMMEDIATE RESULTS FROM MEWING. TO OVERCOME THIS
CHALLENGE, TRY THE FOLLOWING:

BE PATIENT: MEWING IS A GRADUAL PROCESS AND MAY TAKE TIME

TO SEE RESULTS. TAKE PROGRESS PHOTOS: TAKE PHOTOS OF YOUR
FACE OVER TIME TO TRACK PROGRESS AND SEE IMPROVEMENTS

FOCUS ON THE BENEFITS: REMIND YOURSELF OF THE POTENTIAL

BENEFITS OF MEWING, SUCH AS IMPROVED FACIAL SYMMETRY,
BETTER ORAL HEALTH, AND REDUCED RISK OF DENTAL ISSUES.

BY UNDERSTANDING AND ADDRESSING THESE COMMON CHALLENGES,

YOU CAN STAY MOTIVATED AND CONTINUE TO PRACTICE MEWING,
POTENTIALLY EXPERIENCING THE BENEFITS FOR YOURSELF. IN THE
NEXT CHAPTER, WE'LL EXPLORE SOME ADVANCED TECHNIQUES AND TIPS
FOR TAKING YOUR MEWING PRACTICE TO THE NEXT LEVEL.
 CHAPTER 5: ADVANCED MEWING TECHNIQUES AND TIPS

NOW THAT YOU'VE LEARNED THE BASICS OF MEWING, IT'S TIME TO TAKE
YOUR PRACTICE TO THE NEXT LEVEL. IN THIS CHAPTER, WE'LL EXPLORE
SOME ADVANCED MEWING TECHNIQUES AND TIPS THAT CAN HELP YOU
MAXIMIZE YOUR RESULTS. TECHNIQUE #1: CHIN TUCKING CHIN TUCKING IS
A TECHNIQUE THAT INVOLVES TUCKING YOUR CHIN IN TOWARDS YOUR
NECK WHILE MAINTAINING PROPER TONGUE POSTURE. THIS TECHNIQUE
CAN HELP IMPROVE YOUR NECK POSTURE AND PROMOTE BETTER JAW
ALIGNMENT. TO PERFORM CHIN TUCKING, FOLLOW THESE STEPS:

Sit or stand up straight with your head in a neutral

position.
Without moving your head, tuck your chin in towards
your neck as far as you comfortably can.
Keep your mouth closed with your teeth lightly
touching
 TECHNIQUE #2: TONGUE CHEWING TONGUE CHEWING IS A
TECHNIQUE THAT INVOLVES PLACING YOUR TONGUE ON THE ROOF
OF YOUR MOUTH AND "CHEWING" IT IN A SIDE-TO-SIDE MOTION.
THIS TECHNIQUE CAN HELP STRENGTHEN THE MUSCLES IN YOUR
JAW AND PROMOTE BETTER JAW ALIGNMENT. TO PERFORM TONGUE
CHEWING, FOLLOW THESE STEPS:

1. PLACE YOUR TONGUE ON THE ROOF OF YOUR MOUTH

WITH YOUR TEETH LIGHTLY TOUCHING.
2. MOVE YOUR TONGUE FROM SIDE TO SIDE IN A CHEWING
MOTION.
3. TRY TO KEEP YOUR TONGUE IN CONTACT WITH THE ROOF
OF YOUR MOUTH AS YOU MOVE IT BACK AND FORTH.

TECHNIQUE #3: THE SUCTION HOLD THE SUCTION HOLD IS A

TECHNIQUE THAT INVOLVES CREATING A SUCTION BETWEEN YOUR
TONGUE AND THE ROOF OF YOUR MOUTH. THIS TECHNIQUE CAN
HELP PROMOTE BETTER TONGUE POSTURE AND STRENGTHEN THE
MUSCLES IN YOUR JAW. TO PERFORM THE SUCTION HOLD, FOLLOW
THESE STEPS:

1. PLACE YOUR TONGUE ON THE ROOF OF YOUR MOUTH WITH

YOUR TEETH LIGHTLY TOUCHING.
2. CREATE A SUCTION BY PRESSING YOUR TONGUE AGAINST
THE ROOF OF YOUR MOUTH AND SUCKING THE AIR OUT.
3. HOLD THE SUCTION FOR AS LONG AS YOU COMFORTABLY
CAN, THEN RELEASE.
 TIP #1: AVOID MOUTH BREATHING MOUTH BREATHING CAN
INTERFERE WITH PROPER TONGUE POSTURE AND PREVENT YOU
FROM GETTING THE FULL BENEFITS OF MEWING. TO AVOID MOUTH
BREATHING, TRY THE FOLLOWING:

PRACTICE CORRECT BREATHING TECHNIQUE: BREATHE

IN THROUGH YOUR NOSE AND EXHALE THROUGH YOUR
MOUTH OR NOSE.
KEEP YOUR MOUTH CLOSED: WHEN YOU'RE NOT
SPEAKING OR EATING, TRY TO KEEP YOUR MOUTH
CLOSED TO ENCOURAGE NASAL BREATHING.
ADDRESS UNDERLYING ISSUES: IF YOU HAVE CHRONIC
SINUS CONGESTION OR OTHER BREATHING
DIFFICULTIES, SEEK MEDICAL ADVICE.
TIP #2: FOCUS ON POSTURE PROPER POSTURE IS
IMPORTANT FOR OVERALL HEALTH AND CAN HELP
SUPPORT PROPER TONGUE AND JAW ALIGNMENT. TO
IMPROVE YOUR POSTURE, TRY THE FOLLOWING:

SIT OR STAND UP STRAIGHT: KEEP YOUR SHOULDERS

BACK, CHIN PARALLEL TO THE GROUND, AND FEET FLAT
ON THE FLOOR.
TAKE BREAKS: IF YOU SIT FOR LONG PERIODS, TAKE
BREAKS TO STRETCH AND MOVE AROUND.
USE POSTURE-CORRECTING TOOLS: POSTURE-
CORRECTING TOOLS LIKE BRACES OR FOAM ROLLERS
CAN HELP IMPROVE YOUR POSTURE.

BY INCORPORATING THESE ADVANCED TECHNIQUES AND

TIPS INTO YOUR MEWING PRACTICE, YOU CAN
POTENTIALLY SEE EVEN GREATER RESULTS AND IMPROVE
YOUR OVERALL HEALTH AND WELL-BEING. IN THE NEXT
CHAPTER, WE'LL EXPLORE SOME FREQUENTLY ASKED
QUESTIONS ABOUT MEWING.
 CHAPTER 6: FREQUENTLY ASKED QUESTIONS ABOUT MEWING

MEWING IS A RELATIVELY NEW CONCEPT, AND AS WITH ANY

HEALTH PRACTICE, IT'S NATURAL TO HAVE QUESTIONS ABOUT ITS
SAFETY, EFFECTIVENESS, AND HOW TO DO IT CORRECTLY. IN THIS
CHAPTER, WE'LL ANSWER SOME OF THE MOST FREQUENTLY ASKED
QUESTIONS ABOUT MEWING.

Q: IS MEWING SAFE? A: MEWING IS GENERALLY CONSIDERED SAFE

FOR MOST PEOPLE. HOWEVER, IT'S IMPORTANT TO REMEMBER THAT
EVERYONE'S BODY IS DIFFERENT, AND SOME PEOPLE MAY
EXPERIENCE DISCOMFORT OR NEGATIVE SIDE EFFECTS WHEN
STARTING A NEW PRACTICE LIKE MEWING. IF YOU HAVE ANY
CONCERNS ABOUT WHETHER MEWING IS SAFE FOR YOU, IT'S ALWAYS
A GOOD IDEA TO CONSULT WITH A MEDICAL PROFESSIONAL.

Q: HOW LONG DOES IT TAKE TO SEE RESULTS FROM MEWING? A:

THE AMOUNT OF TIME IT TAKES TO SEE RESULTS FROM MEWING
CAN VARY DEPENDING ON FACTORS SUCH AS YOUR AGE, STARTING
POSITION, AND HOW CONSISTENTLY YOU PRACTICE. SOME PEOPLE
MAY SEE RESULTS WITHIN A FEW WEEKS OR MONTHS, WHILE
OTHERS MAY TAKE LONGER. IT'S IMPORTANT TO REMEMBER THAT
MEWING IS A LONG-TERM PRACTICE, AND CONSISTENT EFFORT
AND PATIENCE ARE KEY TO SEEING RESULTS.

Q: CAN MEWING HELP WITH SNORING OR SLEEP APNEA? A: THERE IS

SOME EVIDENCE TO SUGGEST THAT MEWING CAN HELP WITH
SNORING AND SLEEP APNEA, AS IT CAN PROMOTE BETTER TONGUE
POSTURE AND AIRWAY ALIGNMENT. HOWEVER, IF YOU HAVE A
MEDICAL CONDITION LIKE SLEEP APNEA, IT'S IMPORTANT TO
CONSULT WITH A MEDICAL PROFESSIONAL TO DETERMINE THE BEST
COURSE OF TREATMENT.
 Q: CAN CHILDREN OR TEENAGERS PRACTICE MEWING? A: YES,
CHILDREN AND TEENAGERS CAN PRACTICE MEWING. IN FACT,
STARTING EARLY MAY HELP PROMOTE BETTER JAW AND FACIAL
DEVELOPMENT. HOWEVER, IT'S IMPORTANT TO REMEMBER THAT
CHILDREN AND TEENAGERS ARE STILL GROWING AND DEVELOPING,
SO IT'S IMPORTANT TO MONITOR THEIR PROGRESS AND ENSURE
THAT THEY ARE PRACTICING MEWING SAFELY AND CORRECTLY.

Q: CAN MEWING HELP WITH BRACES OR ORTHODONTIC TREATMENT?

A: MEWING CAN POTENTIALLY HELP IMPROVE ORTHODONTIC
TREATMENT OUTCOMES BY PROMOTING BETTER JAW ALIGNMENT
AND REDUCING THE NEED FOR EXTRACTIONS OR OTHER INVASIVE
TREATMENTS. HOWEVER, IT'S IMPORTANT TO REMEMBER THAT
MEWING SHOULD NOT REPLACE PROPER ORTHODONTIC TREATMENT,
AND IF YOU HAVE BRACES OR OTHER ORTHODONTIC APPLIANCES,
IT'S IMPORTANT TO FOLLOW YOUR ORTHODONTIST'S
INSTRUCTIONS.

Q: ARE THERE ANY DOWNSIDES TO MEWING? A: LIKE ANY PRACTICE,

THERE MAY BE SOME DOWNSIDES OR POTENTIAL RISKS TO MEWING.
SOME PEOPLE MAY EXPERIENCE DISCOMFORT OR PAIN WHEN
STARTING MEWING, AND OVERDOING IT OR PRACTICING
INCORRECTLY CAN POTENTIALLY LEAD TO NEGATIVE SIDE EFFECTS.
ADDITIONALLY, MEWING IS NOT A REPLACEMENT FOR PROPER
DENTAL OR MEDICAL CARE, AND SHOULD NOT BE USED AS A
SUBSTITUTE FOR TREATMENT.

BY UNDERSTANDING THE MOST COMMON QUESTIONS AND

CONCERNS ABOUT MEWING, YOU CAN APPROACH THIS PRACTICE
WITH GREATER CONFIDENCE AND CLARITY. IN THE NEXT CHAPTER,
WE'LL WRAP UP THIS EBOOK WITH SOME FINAL THOUGHTS AND
TIPS FOR INCORPORATING MEWING INTO YOUR DAILY ROUTINE.
 CHAPTER 7: TIPS AND FINAL THOUGHTS ON MEWING

NOW THAT YOU HAVE A BETTER UNDERSTANDING OF WHAT MEWING

IS, HOW TO DO IT, AND SOME OF THE BENEFITS AND POTENTIAL
DOWNSIDES, IT'S TIME TO EXPLORE SOME TIPS AND FINAL
THOUGHTS ON INCORPORATING MEWING INTO YOUR DAILY
ROUTINE.

TIP #1: START SLOWLY IF YOU'RE NEW TO MEWING, IT'S

IMPORTANT TO START SLOWLY AND GRADUALLY INCREASE YOUR
PRACTICE OVER TIME. BEGIN BY SIMPLY BECOMING AWARE OF
YOUR TONGUE POSTURE AND MAKING SMALL ADJUSTMENTS
THROUGHOUT THE DAY. AS YOU BECOME MORE COMFORTABLE,
YOU CAN INCREASE THE AMOUNT OF TIME YOU SPEND MEWING
EACH DAY.

TIP #2: CONSISTENCY IS KEY LIKE ANY HEALTH PRACTICE,

CONSISTENCY IS KEY WHEN IT COMES TO MEWING. IT'S IMPORTANT
TO MAKE MEWING A REGULAR PART OF YOUR DAILY ROUTINE, EVEN
IF IT'S JUST FOR A FEW MINUTES EACH DAY. OVER TIME, THIS
CONSISTENT EFFORT WILL HELP PROMOTE BETTER TONGUE
POSTURE AND JAW ALIGNMENT.

TIP #3: MONITOR YOUR PROGRESS ONE OF THE BEST WAYS TO

TRACK YOUR PROGRESS WITH MEWING IS TO TAKE BEFORE AND
AFTER PHOTOS. BY COMPARING THESE PHOTOS OVER TIME, YOU
CAN SEE HOW YOUR FACIAL STRUCTURE AND JAWLINE HAVE
CHANGED AS A RESULT OF MEWING. ADDITIONALLY, PAY
ATTENTION TO ANY CHANGES IN YOUR BREATHING OR SNORING
PATTERNS, AS THESE CAN BE INDICATORS OF IMPROVED AIRWAY
ALIGNMENT.

TIP #4: BE PATIENT MEWING IS NOT A QUICK FIX, AND IT CAN TAKE
MONTHS OR EVEN YEARS TO SEE SIGNIFICANT RESULTS. IT'S
IMPORTANT TO BE PATIENT AND STAY COMMITTED TO YOUR
PRACTICE, EVEN WHEN PROGRESS SEEMS SLOW. REMEMBER,
MEWING IS A LONG-TERM PRACTICE THAT REQUIRES CONSISTENT
EFFORT AND PATIENCE.
TIP #5: SEEK PROFESSIONAL ADVICE WHILE MEWING IS GENERALLY
CONSIDERED SAFE FOR MOST PEOPLE, IT'S ALWAYS A GOOD IDEA
TO CONSULT WITH A MEDICAL PROFESSIONAL BEFORE STARTING
ANY NEW HEALTH PRACTICE. IF YOU HAVE CONCERNS ABOUT YOUR
JAW ALIGNMENT OR FACIAL STRUCTURE, A DENTAL OR MEDICAL
PROFESSIONAL CAN PROVIDE ADVICE ON THE BEST COURSE OF
TREATMENT.

FINAL THOUGHTS: MEWING IS A FASCINATING HEALTH PRACTICE

THAT HAS THE POTENTIAL TO PROMOTE BETTER JAW ALIGNMENT,
FACIAL STRUCTURE, AND AIRWAY ALIGNMENT. WHILE IT'S NOT A
QUICK FIX, CONSISTENT EFFORT AND PATIENCE CAN LEAD TO
SIGNIFICANT RESULTS OVER TIME. BY INCORPORATING THESE TIPS
AND BEST PRACTICES INTO YOUR DAILY ROUTINE, YOU CAN
MAXIMIZE THE BENEFITS OF MEWING AND PROMOTE BETTER ORAL
AND OVERALL HEALTH.
 Bonus
Content
Unleash Your Potential:
Transform Your Life,
Body, and Confidence
 Steering the ship:
You might have heard a similar phrase to this before but think of
your life as a cruise ship. You need to know where you’re going if
you want to get there. Pretty simple. If you don't have a goal of
what you want your life to look like then you will go in circles and
end up in the same place you are now, a few years down the line.
For me in terms of getting in good shape and losing the shit load of
fat I had, I just imagined the feeling of taking my shirt off when I
was at the beach with confidence, the thought that I would be
more attractive to girls. I would watch transformation videos on
tiktok and youtube from fat to shredded. I wanted to have this
presence when I walked in somewhere, where people would turn
their heads. Another big thing for me is I knew I wanted to make
shit loads of money and become extremely wealthy and I knew the
first step of that was getting my mind and body in the right place,
which is exactly what I did and will forever work on.

So you need a vision, a goal, a dream, a destination. Write down on a piece of

paper what you want your life to look like 6 months & 12 months down the line.
Imagine the look on peoples faces when you finally do some work on yourself for
once in your life.

Once you’ve written down where you want to get to, you can move on to the next
step:

Building an Iron Mind:

Your mind is the one and only thing you truly have control of in this world. If you
don’t have it under control you will have a very hard time achieving anything. The
goal is to build a mindset so powerful that doesn’t allow you to fail making
winning your only option

First things first I’ve had so many people, as I’ve changed my life around, say to
me “I wish i had your motivation”. Motivation is good but it will wear off so you
need to get into a routine. Let me say this: you might be motivated when you first
start going to the gym or eating less
but very soon that motivation wears off. Leaving it down to will power &
motivation is risky. You might wake up one day feeling motivated and pumped
to go to the gym or you might wake up not wanting to, and if you base your
actions on how you feel in that moment, then your leaving it up to luck:
Meaning you are leaving your goal down to luck & how you feel on the day.
You need to work on discipline. “Discipline is not wanting to do something and
still doing it regardless of how you feel.” it's not discipline if you want to do the
thing.

The one person you must always keep your promise to:

There is only one person on earth that you should never lie to & always
keep your promise to: yourself. It doesn't matter what your goal is in life,
whatever it is, you have to believe you can do it. Not telling yourself in the
mirror that you can do it, but by reprogramming your brain to believe it,
which is done subconsciously. Essentially you have to stack wins on top of
wins constantly. If you say you are going to wake up at 6am and go to the
gym tomorrow, then do it. If your alarm goes off at 6am and then you
decide to hit the snooze button (first loss) to get 10 more mins of shitty
sleep and then decide you cant be fucked to go to the gym so you end up
not going (2nd loss), the problem is not necessarily that you got 10 mins of
bad sleep or that you missed 1 gym session, the problem is you’ve now
programmed it into your subconscious mind that you don’t keep your word
to yourself. So next time when you say you want to do something your
subconscious brain automatically gives up because it knows you probably
wont do what you said you would do. Every time you’re making a decision,
just think what would the best version of yourself do in this situation.

Alcohol: This is a very controversial topic. I personally very rarely drink

alcohol, I do love to but it's so bad for you boys. There are 2 massive things it
effects no.1 training & progress in the gym and no.2 it messes your brain.

For training & progress in the gym it literally fucks your body, its slows down
the process of fat burning & makes it near impossible to build any muscle
while alcohol is in the body. You also have all the bullshit empty calories that
come with it.
Next, alcohol is literally poisonous to the brain. So each time you drink it
you damage your brain. After 1 drink of alcohol your sleep will be
negatively impacted, impairing your ability the next day to focus on getting
your life out of the shit hole its in now. Like really boys unless you're
making shit loads of money & you have the girl of your dreams and the
perfect life you want then you should seriously cut down the amount of
alcohol you drink. And look, I'm not saying never drink, you can of course
have a few here and there occasionally but you should be focusing on
things that move you closer to your goals & not further away. If you feel
pressured by mates to drink, most of the time they are only trying to get
you to drink because they can sense that you are improving your life which
highlights that their not achieving much in their life therefore will shame
you & try and bring you back down to their level. It is extremely hard to
resist a drink but remember the rule earlier: Keep promises to yourself. If
you say you’re not going to drink tonight - don’t do it. Don’t be a bitch,
keep to your word.

If you say you are going to do something, do it

Go to bed & wake up at the same time every day

Turn off the snooze option on your phone & never ever use it
Don’t give in to food cravings
Don’t go on social media
When the alarm goes off its time to get the fuck out of bed and
conquer

Training:
Now if you do what you are about to learn below, you will become a beast.
The only way you don’t is if you don't follow the steps correctly. Let's start
with training:

Your workout split that you do depends on the amount of days you have to
train. You should make training a priority and therefore be training at least
5-6 days a week but in some cases you can't make that many sessions.
 Fundamentals : *IMPORTANT*

You will not make any progress if you do not push hard. You must feel the
pain, the burn, the suffering in order to get results. Even if you follow these
steps perfectly but you do not train with high intensity then you might as
well not even go to the gym. Imagine if your Dad, your future wife, your
future kid, God was watching you train and you give up as soon as it gets a
little sore. NO. Train like a beast, everyday push yourself to your limits.
Next you need to lift with a full range of motion (ROM) which means letting
each muscle stretch to its fullest and contract to its fullest.

Getting started - First month (skip if you already go to the gym)

First you need to find a gym to sign up to. Commercial gyms like Puregym,
Gym group, better, Virgin ect, are ok for beginners but you want to find an
independent/ lifting gym. If you are nervous about going, you need to
remember everyone had their first day in the gym. Literally everyone. I
signed up to my first ever gym in Feb 2022 and I would go a few times a
month max. I only started going consistently every day on June 25 2022.
It took me 4 months of having a membership to build up the confidence to
go every day. I can remember that day vividly. I thought to myself what
would the future me, want me to do? The guy that's jacked, big house, fast
cars 15 years from now, what would he want me to do and how did he get
there? You might be thinking everyone is looking at you because you’re
fat/ skinny/ weak but actually nobody gives a fuck. Every big guy was in
your shoes once too, everyone is in the gym because they want to improve
themselves. And anyone that does take the piss out of you then they are
insecure about something in their life and have low confidence.

When you’re first starting don’t worry about the numbers. The priority is
learning the movements & focusing on feeling the correct muscle that is
being targeted. Use a light weight and do higher reps. When you first start
training you will have a shit load of DOMS
(muscle soreness) as your body is not used to training. You will also notice
this when you take a break from training. Because of this lots of rest is
needed, so I recommend training 2-3 times a week full body/ upper lower
split for the first month. Focus on compound free weight exercises such as:
bench press, squats, barbell rows ect. After learning how to feel the muscle
when training you can move to machines.
Before every session make sure to stretch/ warm up the muscle groups
you’re going to train.

Push:
Push day covers all the pushing muscles: Chest, Shoulders & triceps. A solid
push day starts with a heaving pressing movement, followed by isolating the
chest & shoulders then finishing off with triceps.

Incline Dumbbell Chest Press: 3 heavy working sets to failure (6-8 reps) 3-5
min rest

Arguably the best chest exercise of all time. Very rarely is someone lacking in
the lower chest but 90% of the time people are lacking in upper chest
development. When training your upper chest it gives you that full looking
chest to get bigger tits than most girls.

Set the bench on an incline from 15-45 degrees (I personally do 30), plant
your feet firmly into the ground pull your shoulders back to protect them and
push the weight all the way up, and slowly on the way down (at least 3
seconds) and let the weight come all the way down till it almost touches your
chest. Make sure to keep your elbows tucked and not flared. I like pushing all
of my sets to failure, maybe 1 rep left in the tank.

Shoulder press: 3/4 sets to failure (8-10 reps) 3 - 5 min rest

Amazing shoulder builder, you can use a machine or dumbbell for this. Make
sure the bench is on a slight incline if you’re using dumbbells. Again plant your
feet firmly in the ground and push the weight up. If you’re doing this with free
weight then make sure to keep you elbows slightly in front of you to prevent
injury. Again go slow on the way down.
 Machine chest press: 2 sets to failure (10-12 reps) 2-3 min rest

The nice thing about machines is you don't have to worry about stability and
you can just focus on pushing the weight. Focus as hard as you can on using
just your chest to move the weight and use the extra stability to push to
complete failure.

Chest flys: 2/3 sets to complete failure (10-12 reps) 3 min rest

You can use machine or cables for this, worst case dumbbells. Keep your
chest out and almost imagine that you’re hugging a tree when doing the
movement. If you do this movement correctly you will feel complete chest
isolation and an insane pump

Bodyweight Dips: 2 sets as many as you can

Dips are a great compound bodyweight exercise, develops lower chest and
triceps. If you can't do at least 4, use the assisted machine or get a band to
help

Lateral Raises: 4/5 sets (10-20 reps) 90 second rest

Can use cables or dumbbells, I usually do a mix like 2 sets cable 3 sets
dumbbell, incorporate dropsets (lower the weight as soon as you finish
the set) for the last 2 sets for an insane pump Tricep extensions: 4-6
supersets (10-12 reps)

Tricep extensions: 4-6 supersets (10-12 reps)

Very easy movement, I either use a bar or ropes & set the cable set to the
highest point. Keep your elbows locked in place and push down. Make sure
your shoulders are locked back as well and don't let them round forward as
you do the movement.
 Pull:
Pull days cover all your back muscles, including rear delts and also biceps.

Lat pulldowns: 3-4 sets (8-12 reps)

3-5 min rest A staple in building a big back. Form is extremely important on
these. Focus on pulling the weight down using your elbows as opposed to
your hands to help feel it more in your back. When the weight is all the way
down you want to squeeze your back as hard as you can for about a second
before very slowly letting the weight back up. If you do this movement
correctly you should feel a crazy pump in your back and minimal bicep pain.

Chest supported row: 3 sets (6-10 reps) 3 min rest

Most gyms should have some sort of chest supported row machine. Choose a
wide grip if possible. Start the movement by pulling your shoulders back first
then pulling your arms so they go past your torso, very slow on the weigh
down again.

Seated cable row: 3 sets (8-12 reps) 2-3 min rest

Make sure you get a full ROM on this movement, lean forward as the weight
goes down and sit perfectly upright with your chest out when pulling the
weight in. Again pulling with your elbows.

Rear delt fly: 3-5 sets (10-20 reps) 90 sec rest

You can pick between reverse pec deck, cables, or dumbbells. Keep your hand
facing down no matter which one you choose. Remember you would have
already been training your rear delts indirectly with the other pulling
movements, so just do a few sets to burn them off.
 Biceps: 6-10 sets (8-12 reps) 90 sec rest

There are a huge range of good movements to train the biceps.. The 3 I use
target the 3 different muscle groups: The brachialis, long head & short head
of the bicep. Start with inline bench to train the long head, I do 3 sets to
complete failure, make sure to go slow & flex your tricep at the bottom of
the movement to maximise ROM.

Next I do preacher curls to train the short head: I do a mix between

machine & free weight preacher curls depending on the gym. 2-3 sets with
these. Finally the brachialis: heavily overlooked but makes a big difference
in arm size. For these I do about 2 hammer curl sets to failure with
dumbbells and then a big dropset with cables by setting it at the lowest
option and attaching the rope attachment. Similar to normal hammer curls
but just with more tension.

Legs:
My least favourite day, but the most important day. It increases growth
hormone which allows you to put more size on in your whole body. You also
don't want to be built like an ostrich. You should seriously be struggling to
walk after.

I change up my leg day quite a bit but I always start with a heavy compound
lift.

Hacksquat/ Leg press: 3-5 sets (8-12 reps) 4-6 min rest

I see so many people half-repping on these movements. Its crucial to keep a

full ROM to maximise muscle growth & future flexibility. I do a wide stance
with my feet almost angled at 45 degrees so I can get a super deep stretch.
Try it out, you won't be able to lift as heavy but you will be building more
muscle. If you don’t struggle to get off the machine you didn’t train hard
enough.
 Leg extension: 2 normal sets + 2 dropsets (10+ reps) 3-5 min rest

Go to complete failure on these (Tom Platz style). Pull yourself into the seat
as hard as you can using the handles. Do not lift as heavy as you think you
should. Lower weight with perfect form: 1-2 seconds up with a 1 second
squeeze at the top, 3-4 seconds down. You should not be able to walk
comfortably after this.

Hamstring Curl: 3-6 sets (10+ reps) 2-3 min rest

Same as above, pull yourself tight in the machine and go

slow.

Calves: 4+ sets (15-30 reps) 90 sec rest

Calves are used daily to walk so in order to grow them, you will need to use
a shit load of volume + intensity. All the way down and all the way up, do not
just bounce the weight up and down. Slowly down, fast up.

Nutrition:
First we must calculate how much you need to eat.

Use this and input all your details. If you are trying to lose weight, minus 500
calories of the number it gives you. If you are trying to gain weight, add 500.

Let's say that it calculates your daily calories as 3000 to maintain your current
weight, you will minus 500 meaning you will eat 2500 a day.

Download myfitnesspal on your phone as this is the app you will use to
track you calories for the day. You will not need to do this everyday, but
just to get an understanding of how much you eat. Its very simple, you
just scan the barcode of whatever food you eat and put in the amount you
eat.
Now you need around 1g of protein per pound (lb) of body weight or 2.2g per
kilogram of bodyweight. For example if you weigh 100KG then you will need
aprox 220g of protein per day. If you have a lot of bodyfat then you can
reduce that number a little: If you weigh 100KG but have a lot of fat you could
aim for 200g of protein per day. Your protein is by far the most important
macro as it will help you build muscle & burn fat.

What to do when you hit a plateau:

Now if you have got to a stage where you cant lose any more weight and
you already have cut your calories down a lot then you need to follow these
steps:

The reason for this is you cut your calories down too low, too fast. Your
metabolism has slowed down. You will also notice you won't be making
much progress in your workouts. I have had this happen to me a few times
and had no idea what to do. Lucky for you I figured it out.

We are basically going to reboot your metabolism over 2 weeks. To do this I

need you to figure out your maintenance calories (if you haven't already)
using this link.

For the first step of this procedure you are going to eat at your maintenance
calories for the 1st week. Eg: Lets say you were eating 1800 calories and
your maintenance is 2500. You will then go straight to 2500 calories for 1
week.

For the second step, you are going to increase your calories by 300 over your
maintenance for the 2nd week. Eg: if your maintenance is 2500 you will eat
2800 for the second week.

Now you will gain weight. This is normal. Even up to 5kgs. But This is NOT
fat. As long as you keep your diet clean you will hardly put on any fat at
all. The extra weight is just water weight. Think about how long it took to
gain the weight in the first place (months if not years). These 2 weeks will
just reset your metabolism back to normal again so you can lose weight
easier.
 Now at the end of the 2 weeks do not just drastically drop your calories
again. You don't want to make the same mistake as before. Lets say you
ended the 2 weeks on 2800 calories. You then want to drop it to around
2400 for a week. See if you lose weight. If you did, then carry on eating that
much until you stop losing weight. If you didn't lose weight then drop it by
another 100 calories eg 2300. You only ever want to drop you calories when
you cant lose any more weight otherwise your metabolism will just slow
down.

Try stay away from:

I have played around with lots of different diets & types of food over the last
couple years and there are definitely some foods to avoid:

Processed oils: Seed & vegetable oils

Processed sugar: Pretty obvious, serves no point in the human body

except making you fat, sick & unhealthy.

Fizzy Drinks & Alchohol or any particular sugary beverages

Now what to eat (meal ideas)

My favourite: Protein pancakes: 80G oats, 3 eggs 1 egg white, dash of vanilla
extract, dash of milk, half a banana in a blender. Use a little oil on the pan on
a high heat. This is an absolutely massive portion and around 600 calories. I
used to eat this every morning to lose weight. I would then heat up a bowl of
frozen berries which made like a warm berry sauce to top it off. I would also
drizzle a bit of 0 calorie maple syrup for extra flavour!

Protein Oats - 500ml water/milk, 100G oats 1-1.5 scoops of protein powder.
Solid source of protein and carbs for energy pre workout.

Bolognese - 5% Beef fat mince 125Gs, 100Gs brown pasta(uncooked),

Bolognese sauce half jar (I buy from aldi, make sure you buy one with no added
sugar as most have excessive amounts of sugar added), Vegetables, have
whatever they are extremely low cals. I have broccoli and mixed salad.
 Steak & rice - 170Gs fillet steak, 125Gs white rice + Vegetables of choice.
Can add nandos sauce or any low cal sauce over rice if you need the
flavour there.

Chicken + sweet potato + vegetables. 230Gs chicken breast + 200Gs

sweet potato fries (use air fryer if possible or oven is okay with a light
sprinkle of olive oil) + Vegetables of choice

Protein french toast. 4 slices bread, 2 eggs + 2 egg whites + 1 scoop protein
powder

Supplements
Vitamin D3 + K2: One of the most important supplements by far as it’s not
just a vitamin, it's also a hormone. The benefits are endless; Higher
testosterone, better immunity, higher focus, bone health, muscle recovery
and so much more. I take 8000UI a day and have got my bloods done and I
am in the healthy range, try what works for you. Pair vitamin D3 with K2
and you have a magic bomb. K2 enhances the effects of D3 and has a range
of benefits itself such as heart and bone health. You also want to find one
with clean ingredients such as olive oil. The one I personally use &
recommend is this one

Zinc: Boosts testosterone, improves skin health (fixes breakouts), boosts

immune system & overall energy. You want a mix of picolinate & bisglycinate
to help with absorption and preferably one mixed with copper to boost the
effects. The one I personally use & recommend is this one

Magnesium: Very important supplement. Helps with sleep, muscle

recovery, testosterone, reduces stress ect.. You want to get magnesium
glycinate/ bisglycinate as they are the most bioavailable. You want to take
around 300mg, 30 min before bed. The one i personally use & recommend
is this one

Omega 3: Hugely impactful supplement, helps with a number of things like

brain function, skin health, anti ageing, boosts hair growth, heart health, joint
health ect. The best one I’ve tried so far is this one, I take 2 a day
Creatine: Whether you’re in the gym or not (all of you should be in the gym),
creatine is a really good supplement to take. Huge amounts of cognitive
benefits, increased strength, increased recovery speed, more endurance,
boosts testosterone. I recently started taking creatine and its definitely the
fastest I've seen results from a supplement, my strength went up like crazy.
You are going to want to take creatine monohydrate, the other ones are a
waste of money. Take between 5-10g a day. I use this one

The Importance Of Drinking Water

Staying hydrated is essential for overall health and enhancing your

appearance. Drinking plenty of water supports vital bodily functions like
regulating temperature, aiding digestion, transporting nutrients, and
maintaining joint lubrication. Hydration improves skin elasticity, clears
complexion, reduces puffiness, and keeps lips and eyes healthy. In
contrast, fizzy drinks, loaded with sugar and artificial ingredients, can lead
to weight gain, diabetes, dehydration, and poor bone health. To increase
water intake, carry a water bottle, infuse your water with fruits or herbs, set
reminders, eat water-rich foods, and replace fizzy drinks with healthier
options. Prioritizing water not only boosts your health but also
complements the benefits of a balanced diet, regular exercise, and
mewing, leading to a more radiant and youthful appearance.