Appearance
Learn natural techniques to support your appearance and enhance your confidence.
Strengthen Your Eyes
1 min
Strengthen Your Eyes
Follow this exercise to help preserve your vision.
Our eyes are essential tools in our everyday lives. Though we often take our sight for granted, the CDC estimates that approximately 12 million people in the US over age 40 experience impaired vision.Taking care of your eyes is more important than ever—especially with how much time we spend looking down at screens. Muscular imbalances around the eyes from constantly looking down are one of the key causes of vision loss. This training walks you through an exercise to proactively preserve your eyes, strengthen imbalances, and help delay vision loss.Crafting a New RoutineYou’re going to look back and forth at the perimeter of a mirror, moving up and down and taking care to hit multiple angles. Go back and forth at least ten times, moving as quickly as you can, but slow down if you feel dizzy. Follow along with the video to see these exercises in action.Remember: this training is a gradual process to preserve the strength and flexibility of your eye muscles over time. Just like lifting weights or doing other workouts, this exercise will become easier and more natural. When you begin doing these exercises, keep a training log to mark how consistently you’re incorporating them, at least for the first month or two until they become a habit.Just like when you adopt any new habit, pair this exercise with an existing routine to stay consistent. For example, you might incorporate the exercise when you brush your teeth in the morning. And as an added challenge, try to perform extra sets any time you’re in front of a mirror.Looking ForwardThis daily practice can help ensure that your vision stays clear for years to come. Remember to get annual checkups at your eye doctor to stay on top of your ocular health. As you’ll later learn, conventional health is a key way to complement and measure all of the holistic work you’re doing.Don’t forget to look forward—physically and metaphorically—as you continue to work toward your goals.
Holistically Sculpt Your Jawline
1 min
Holistically Sculpt Your Jawline
Use this exercise routine to sculpt a strong, confident jawline.
We all want to feel our best. And we know appearance isn’t everything, but there’s nothing wrong with wanting to look your best.Research conducted by UC Davis found that people with higher self-esteem perform better at work, have better social relationships, and are mentally and physically healthier. To some people, having a strong jawline can offer a confidence boost and help you show up as your best self.Explore a holistic jaw exercise routine that can help you strengthen and sculpt your jawline, and reflect confidence inside and out.Sculpt and StrengthenTo exercise your jaw, you need to use a jaw resistance ball. This simple and affordable tool works like resistance training for your jaw.Simply (and carefully) put the ball in between your teeth and bite down. The resistance will help build strength and sculpt definition in your jaw. Listen to your body to determine the number of sets and reps that work for you and your routine. Like with any exercise, your muscles will be able to handle more fatigue as they get stronger. Set a time of day to perform the exercise, and pair within an existing routine to ensure you stay consistent.Don’t forget to document your jawline progress using photos. While you may not be able to see progress from day to day, over weeks and months, you’ll notice changes. As an added bonus, this routine may help counter jaw pain and improve your quality of life over time.Smile ConfidentlyYou’ll never regret working on yourself and taking time to improve your confidence. Your smile is one of the first things people notice, so why not smile big? This jaw exercise routine will help you feel your best and shine your brightest.
Intake More Oxygen
1 min
Intake More Oxygen
Switch to nasal breathing to enhance your body's oxygen utilization.
Could the way you breathe be affecting your health?A new study published in the American Journal of Physiology makes a strong case for nasal breathing. The study cites that nasal breathers may experience lower blood pressure and a reduced risk of heart disease than those who predominantly breathe through their mouth.Breathing through your nose also enhances oxygen utilization, a higher rate of which is linked to greater longevity and lower rates of disease.If you don’t already breathe primarily through your nose, it’s a great time to start. Explore how to implement nasal breathing to support your health and increase oxygen utilization.Breathe EasierYou don’t need any additional tools to improve your breathing patterns—just yourself and the power of observation. Implement the following steps to consciously transition to nasal breathing.
- Take note of your breathing patterns throughout the day. Consciously notice any time your mouth is open.
- Pay attention to how your breathing patterns differ during moments of rest, work, or light activity.
- Whenever you notice yourself relying on your mouth to breathe, try and consciously switch to breathing through your nose.
Improve Your Sleep
1 min
Improve Your Sleep
Learn a simple practice you can use to sleep healthier.
We all know sleep is important—but per the CDC, an estimated 25% of us don’t meet our sleep needs every night. The short-term effects of getting less sleep include greater stress, mood swings, reduced performance and productivity, and more. Long-term, sleep deprivation can lead to chronic health problems.It can be difficult to fall asleep and stay asleep. There are a host of solutions for that—but one of the most impactful things you can do may surprise you. This training is all about mouth taping to enhance your sleep.Enhance Your Health While You SleepMouth taping is exactly what it sounds like: gently taping your mouth shut while you sleep. This promotes breathing through your nose, which is shown to improve your sleep quality, boost your energy levels, and may even enhance your facial structure.To start, choose a safe, medical-grade tape designed for skin contact. Apply the tape right before you sleep. Dr. Jonathan Leary’s personal favorite is a non-toxic tape which is shaped like your mouth to promote comfort. If you choose a traditional tape, it’s recommended to apply a small strip diagonally over your mouth.Monitor your body’s response to the tape and its impact on your sleep. Mouth taping can result in change you can feel, but we recommend going deeper to collect data for your sleep, heart rate, and movement using a Whoop strap or wearable of your choice. Explore Dr. Leary’s sleep data on the biometrics page.If you experience any discomfort or skin irritation from the tape, try switching brands or contacting your doctor to explore solutions.Greatness Begins OvernightGetting enough sleep can truly transform your life. As you work to increase your sleep time and quality, you can watch your productivity, focus, and even overall health improve as well. This sleep routine helps you work smarter, not harder, so you can transform your well-being efficiently and effectively.