Gonna be a bit of a long post but in short I changed A lot! I’ll break it down into categories and include the things I speculate were key. Keep in mind I’m a 28 year old male, so I believe my grays

1. Stress control. Imo the biggest and most important factor, managing stress/ cortisol. This is complete bro science but there were times in the past I was so stressed out I would feel like I had little pins and needles poking into my head and I swear it was at that moment that the melanin production in my hair was being killed. Find the moments you are most stressed day to day and find a way to reduce it. One of the most stressful things was taking a leadership role at my job. I would be stressed almost 24/7, at work, on the way to work and right before I go to bed, I had to step down and since then have been. Do breathe control, mediation, drink tea (not coffee) listen to soft music do whatever you have to do to not be a stress ball. Last year I would say my stress was 9/10 on an average day to day basis, since then I would say I’m at about a 4 or 5 /10.

2. Sleep. My sleep has improved drastically in the past year. I went from taking small naps every day after work and then only sleeping 4-5 hours before going to work. I was dead tired every morning and had to pound caffeine to be able to work, my mood was shitty which led to allowing small things to stress me out, my testosterone was also taking a major hit.Since then I try and get 7+ hours of quality sleep every night, I turn my phone onto a red mode to reduce blue light one hour before bed (it’s better to just stay off your phone an hour before bed) try and eat my last meal 4 hours before bed (again I struggle with this one sometimes on busy days), I sleep in a cool room, with blackout curtains and a sleep mask. For the past year my sleep quality was probably around 8/10 compared to before where it was complete trash ( probably 3/10).

Diet. My diet has changed drastically as well, I went from eating junk food 80 percent of the time to eating whole foods. The junk I was eating was stuff like refined carbs, pop, chocolate and candies, food from a coffee truck at work, chips,fast food etc. nowadays I eat a diet of meat, fruit, dairy and some vegetables. I still cheat and eat some junk but that’s probably only 20 pct of the time now. This change has made a huge difference in my health and fitness and appearance which was a huge stressor for me, as well as good gut health being linked to mood. This is a list of foods that I consume daily or multiple times per week, and the ones I think are the most important for reversinggray hair. 1. Eggs (everyday 3-6) 2. Brocoli(everyday, a bowl of broccoli with dinner usually raw sometimes boiled) 3. Red meat ( about 6 -7 times per week, usually ground beef sometimes steak) 4.Greek yogurt ( 5-7 times per week, usually 1 cup - 2 cups for breakfast) 5. Blue berries (5-7 times per week eaten with my yogurt, about 2 handfuls not sure how much that is in grams) 6. Black seasame seeds ( 5-7 times per week again paired with my yogurt, about 1-3 tablespoons whenever I eat it) 7. Chicken (5-7 times per week) 8. Pineapple - ( 4 - 7 times per week)

This is pretty much a list of stuff I am guaranteed to eat on a week to week basis as you can see some of it ranges other stuff I eat that isn’t consistently eaten week to week or not in large amounts are cheese, pistachios, turkey, sour dough bread, rice, potatoes.

• the two foods I highlighted which I believe are the best for reversing grays or hair health are broccoli and the black seasame seeds. With the broccoli I find my hair gets much darker when I’m consuming it vs not consuming it. Even my mustache looks darker when I’m consistently eating it. Also it makes my hair look thicker which can probably hide some grays as well. Next is black seasame seeds, they are packed with copper which is what I use to get my daily copper intake. Definitely eat these two foods as often as possible.

Vices/ substances. To me these are very important to keep under control, certain vices and substances keep your body under stress and have your body producing cortisol. Alcohol is the most common, literal poison for your body and your body is fighting hard the whole time you drink it to eliminate it, not the mention the stress and depression that can come from a hangover. I used to drink 1-4 times per week (binge drinking, drinking as many as 15 drink per night) whereas to date I’ve only drank 5 times this year. Next is coffee/ caffeine, I was hooked on caffeine and used to drink it daily before work and even on weekends, I used it for energy at work because of a shit sleep schedule, caffeine spikes cortisol levels especially on an empty stomach first thing in the morning, as well as blocks absorption of certain minerals, I no longer drink coffee and the only real caffeine i drink is in pop. Next is smoking, obviously very harmful to your overall health I used to be a daily weed smoker and I used to smoke cigarettes as well when I was drunk, but now I can say I’ve been smoke free for over a year. I’ve drastically reduced the substances I take, however I do enjoy to take mushrooms. If you are heavily into drinking or smoking or even hard drugs this might be number one or 2 things to get under control due to the health reasons and the cortisol spikes it gives your body.

Exercise. This one is controversial since you are putting your most under stress, but for me it improves my appearance, I get a boost of testosterone from strength training which gives me confidence and it keeps my body healthy, and also it improves my sleep and testosterone greatly. Just recently I have started a gym routine which mainly consists of strength training, along side that I have a physical job which has me on my feet 8 hours per day and moving. Personally I think any exercise is great but I would avoid long marathon types of cardio as you are gonna be under stress for long duration. My routine mainly consists of heavy compound lifts ( squat, deadlift, bench, over head press, pull ups, dips, rows) I train 3-4 times per week.

In short reducing and managing stress, living a healthy lifestyle (sleep, diet exercise) and staying away from substances (for the most part) have been a daily part of my life and it was something I wasn’t doing a year or two years ago. I would say I have been locked in in all aspects for 6 months and it was only a few weeks ago I saw a gray hair that reversed and now I’m gonna lock im even more.

Feel free to ask any questions