A 3-step protocol for thinning hair

Almost everyone deals with thinning hair at some point. Maybe it’s postpartum hair loss, during a stressful phase of life, or just the natural progression of age. If any of those scenarios sound familiar—me too.

To address hair density loss, it’s best to think about long, mid, and short-term plans.

Phase 1: Long-term. Start by identifying what’s driving the shedding. Hormonal shifts, chronic stress, nutrient gaps, thyroid changes, and even rapid weight loss can all play a role.

1. Address what you can: prioritize stress regulation, support hormonal health, and check in with your doc. Some root causes won’t be reversible.
2. From a nutrition standpoint, hair is a “non-essential” tissue. Your body will divert nutrients elsewhere first, leaving strands starved. Focus on: protein, iron, zinc, vitamin D, and B vitamins.

Phase 2: Mid-term. Address your daily hair care routine. And, yes, I mean daily. Consistency yields the best results.

1. Use a targeted serum with ingredients like copper peptides, caffeine, or rosemary to support the follicle environment.
2. Pair it with gentle scalp massage, which is shown to increase circulation and encourage healthy growth cycles.
3. In-office treatments (like PRP and low-level laser therapy) can help support regrowth pathways.

Phase 3: Short-term. Lean on styling for immediate impact.

1. Root cover-up products can instantly fill in sparse areas, giving the illusion of more hair. And add lift with texture sprays and mousses to fake volume.
2. Don’t underestimate the power of a haircut. Strategic snips can make density look noticeably improved right away.

Hair growth is slow, but progress is possible with intentional care.

+Longer, thicker, fuller

• 7 nutrient recs for anyone dealing with hair loss
• Study shows the best foods for hair health
• 15 tips to make your hair grow faster

Everything is skin care: Resistance training

After evaluating 137 systematic reviews that together included more than 30K participants, the American College of Sports Medicine updated their strength training recommendations.¹

The insights that caught our attention?

• Almost any form of resistance training works
• Barbells, machines, resistance bands, or bodyweight exercises all had benefits
• Consistency was the most meaningful habit

Here’s another bonus to a consistent strength training routine: firmer skin.

• One study evaluated the skin of 56 healthy women after a 16 week workout routine — half the group did cardio, the other half practiced strength training.²
• Both types of exercise plans improved skin elasticity and upper dermal structure.
• However, only resistance training was found to increase dermal thickness (the structural part of the skin, crucial for a supple, firm complexion).

So there you have it! Consider your trip to the gym as a step in your daily skin care routine.

+ Stronger body = strong skin

• What the updated guidelines mean for you
• A skin-focused resistance training regimen
• 3 tips to "strength train” your skin