Cleanser
Facial Moisturizer
Full body moisturizer
Sunscreen + SPF Lip Balm before leave home
Cleanser
L-ascorbic acid (Vitamin C)
Moisturizer
Full body moisturizer
Facial Moisturizer (with Niacinimide)
I use mineral sunscreen due to some concerns with chemical sunscreen absorption. See “Emerging Safety Concerns”
Also this tinted version is nice cuz no whitecast
L-ascorbic acid (Mix 3g in 30g of water in dropper bottle)
Finish Smoothie A and Snack A
Mouthwash
Chew gum
Wait 60 mins (for coffee acidity)
Brush
Tongue Scrape
3 hours before bed
Finish Smoothie D, or any final meal
1 hr before bed
Green Tea Mouthwash
Tongue Scrape
Hello Fresh anti-abrasive whitening fluoride toothpaste. ADA Approved
ADA has a cool product search to see what’s approved
Mouth Wash (with Zinc Chloride)
Microneedling Scalp 0.5mm 1x per week
Rosemary Oil (10 drops in 4 pumps lotion) before bed
Immediately after wake, spend 10 mins outside - no sunglasses
Do not consume caffeine after noon
Warm shower 2 hours before sleep
PM supplements (see Diet) and then dental/skincare 1 hr before sleep
Turn off all electronics and light 1 hour before sleep, wear blue light glasses
Set room temperature to 68F, humidifier to 70%
With lights off do reading (I use kindle low brightness), stretching, breathing, meditation, or some other relaxing activity. I try to read fiction cuz nonfiction gets me too excited.
If nasal breathing is fully clear, use mouth tape until wake
Wear eye mask
Required: Sleep 8-9 hours
Mattress - firm best for back sleepers
Kanuda Ergonomic Pillow, I take this when traveling as well
5% cash back on Amazon Credit Card :)