Lineup 📋💅🏽Manicure: What to Eat for Healthy Hair and Nails 🍣💇🏽Buzz Cut: Quiz Time! 🧑‍🎤Hair Dye: My Curls Have Come a Long Way✊🏾Nail Biter: Down to Earth Podcast 🌍

Good morning! You are now reading the Hair and Nails issue of The Power Five, the last in a health & wellness series brought to you by our sponsor GEM!

In this week’s spotlight, we’re diving into the realm of hair and nails. Hair and nails are often discussed together because they are both primarily composed of keratin, a fibrous protein that requires similar nutrients to maintain its strength and health. They require similar nutrients to maintain. Both serve as visible indicators of overall health.

GEM whole food vitamins will be your new go-to for boosting hair and nail health along your journey. GEM vitamins come from natural, food-based sources, making sure that essentials like biotin, omega-3s, vitamin E, and iron are super absorbable. They’re perfect for anyone looking to add a little extra shine to their hair and strength to their nails. Big News! 🚨 GEM is offering a nice discount ahead of the warmer months. Get 50% off with code SPRING50.

9 Foods for Better Hair and Nails 🥝

Choosing the right chow can profoundly impact the look and feel of your hair and nails. Let’s dive in to the foods that have the most bang for your buck.

Salmon 🍣 Noticing a pattern here? Salmon has shown up in nearly every list of body-enriching foods! The magic happens with Omega-3 fatty acids, which are essential for maintaining scalp health. A healthy scalp can lead to shinier, healthier hair. Omega-3 also strengthens nail beds, reducing brittleness.

Eggs 🍳The ultimate superfood. Some call eggs the most nutrient-dense food you can eat. One could argue liver, but I digress… Eggs are a great source of protein and biotin. Protein is vital for hair and nail growth since both are made of keratin, a type of protein. Biotin helps improve hair’s health and has been linked to stronger, more resilient nails.

GEM 💎GEM whole food vitamins are a standout addition to any list of hair and nail-healthy products. Crafted entirely from food-based ingredients, GEM vitamins ensure that key nutrients like biotin, omega-3 fatty acids, vitamin E, and iron are highly bioavailable—meaning your body can easily absorb and utilize them. Regular intake can help enhance the luster and strength of your hair and fortify your nails, contributing to overall beauty and wellness.

Spinach 🥬 Packed with folate, iron, and vitamins A and C. Iron helps red blood cells carry oxygen to hair follicles, which is essential for healthy hair growth. Vitamin A aids the skin glands in producing sebum, which moisturizes the scalp and keeps hair healthy.

Sweet Potatoes 🍠 High in beta-carotene, which the body converts into vitamin A. This nutrient helps protect against dry, dull hair and stimulates the glands in your scalp to make an oily fluid called sebum.

Oysters 🦪 One of the best sources of zinc. Zinc is necessary for hair growth and repair and keeps the oil glands around the follicles working properly. Zinc deficiency can lead to hair loss and dull, brittle nails. Did you know oysters naturally filter the water they reside in? That’s why they’re essential for ecosystems like the Hudson River. Check out the Billion Oyster Project.

Carrots 🥕Another good source of vitamin A, which helps assist in the production of sebum. This not only promotes a healthy scalp but also helps keep hair conditioned.

Avocados 🥑 Loaded with vitamin E, which promotes hair growth. Vitamin E also improves blood circulation and helps the follicles work more efficiently to promote hair growth. It also acts as a moisturizer for nails, improving their health.

Have any miracle foods that have boosted your keratin production? Share with me!

Quiz Time! ✏️

Learning about oneself through biological customs can be enjoyable and educational. When I learned my curl type (3a) and my skin type (combination) it gave me a clearer idea of myself. It helps with searching for products, treatment,s, and self-understanding.

My Curls Have Come A Long Way ➰

My haircare journey has been long and arduous. As a guy, especially one with uniquely curly hair, it took some time before I found products and habits that worked for me. For years, I was diligently shampooing and conditioning with no regard for my scalp’s oils. Dandruff and itchiness ensued. It didn’t help that I played football for years — all that smelly helmet head definitely set me back a few notches.

When I was finally allowed to grow my hair out in college, (my high school forbade anything longer than a buzzcut) I had a few shocking revelations. The first was a joyful surprise.

DAMN! My hair is way curlier than I thought!

The picture you see above was the haircut I always kept. I literally had no idea what it would look like grown out. When the IDGAF of college really set in — poof.

I quickly realized that the 3-in-one shampoo and towel routine wouldn’t cut it anymore. I had to become one of those guys who makes haircare a part of their personality. Maintaining this mane would be a part-time job.

It took some getting used to — not shampooing everyday, conditioner, air-drying and all that jazz. I was actually researching products and taking what I ate into consideration. A far cry from the nonchalant attitude of my youth. I picked up several products and strategies along the way, and I’ll share a few of those below.

🌿 Rosemary water is an excellent natural haircare choice. It stimulates blood circulation to the scalp, promoting hair growth and strength. Rich in antioxidants, rosemary helps protect hair follicles from damage. I used this over the years to repair my scalp and clean and condition my hair.

🫛Castor oil is another stellar natural product for haircare, prized for its rich content of ricinoleic acid, a type of fatty acid that moisturizes and fights inflammation. This oil is particularly beneficial for stimulating hair growth, thickening hair, preventing hair loss, and maintaining a healthy scalp. Castor oil also locks in moisture, leaving hair smooth and shiny.

I can’t forget about Shea Butter products which have similar effects as rosemary and castor oil. Something about those fatty acids that hair gobbles up! The creamy texture of shea butter helps in defining curls, making them soft and bouncy while minimizing frizz.

When it came to my diet, I knew something had to change. Heavy on carbs, sugar and pretty much anything, my diet in high school was not great. I figured being an athlete just… canceled it out. While I wasn’t carrying excess weight, my hair and skin strength was suffering.

I started to notice patterns. Whenever I ate a lot of carbs, sugar or dairy, my hair was notably limp and splitting. Dandruff would come roaring back, sometimes overnight! I vowed to leave sugar alone as best I could, and results showed.

I also cleaned up habits that I deemed self-destructive. That meant no more hair pulling, breaking and twisting, limited scratching, and elimination of any destroying of my fingernails or skin. I developed a mindset of self-respect and gentle care for my hair and nails, which are a part of me no less. From then on, I’d go the extra mile to make sure my hair and nails were treated with careful consideration.

Finding the right routes took some time.

Since my curl pattern is pretty uncommon, I resorted to the internet for advice. When I stumbled upon Reddit in good ‘ole 2016, my people were found. I’ll share some of the communities that helped thrust my hair to the next level. I lurk them to this day!

r/HaircareScience - This subreddit dives deep into the science behind hair care. It’s a great place for learning about products, techniques, and the biology of hair, which can be especially useful for understanding how it all works.

2. r/Naturalhair - This is focused on caring for natural, often curly, hair types. It’s a community where members share tips, product recommendations, and support for maintaining natural hair.

3. r/curlygirl - This subreddit centers around the Curly Girl Method, a popular approach to hair care designed specifically for curly and wavy hair. It’s an excellent resource for those looking to embrace their natural hair texture. Despite being a sub aimed at women, this is where I learned some of my most useful nuggets.

4. r/FierceFlow - A space for men with long hair to discuss their hair care routines, challenges, and tips. Prepare to be impressed — these guys are sporting some serious manes.

5. r/Hair - Unsurprisingly, this subreddit covers a broad range of hair topics and discussions. It’s really cool to read about others’ journeys.

6. r/BlackHair - A subreddit dedicated to discussing the unique aspects of caring for black hair textures, this sub feels familiar and safe. It’s like a family reunion for hair.

Reddit is an awesome place to chat with real people about hair. You’d be surprised how much there is to talk about and learn. Sure, it might seem silly or even intimidating at first, but don’t be surprised if you make a few friends in the process.

Nowadays, my haircare routine has fallen a bit to the wayside, but I recognize how important and symbolic it is of self-care. I aspire to revive the early days of this routine where it was exciting and new, especially since my diet is so much stronger. I’ve learned over all these years that there’s nothing more important than that love of self, a flame stoked with the fuel of intention and precision.

Down to Earth Podcast 🌍”Healthy, Wealthy and Wise”

This week’s clip isn’t about hair or skin directly, but I made it especially for my paid subscribers. Y’all can expect at least a clip each week, and full episodes very soon.

BTW, if you’re on a free trial, this would be the time to upgrade! Want a premium subscription but can’t afford one? Message me. We’ll work something out.

I’ve been living by the below mantra recently and want to share my thoughts.

“Early to sleep, early to rise, makes a man healthy, wealthy and wise.”

It encapsulates a lot of what this newsletter represents.

Let’s talk about it.

Thank you for reading Down To Earth 🌍

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