Better Hair & Better Health

LIFESTYLE
MANUAL

By Hair Growth Lab

Contents

05
Determine Your
Protein Requirements

10
Access to Waking Up
Meditation Course

12
The Mineral Wheel

16
Nutrients for
Hair and Health

31
Hair Loving Drinks Recipes

35
Blood Flow Boosting
Workout Routine
 Disclaimer
The copyrights and all other intellectual property rights in
materials contained in the Workbook are owned by Holinic
LLC (creators of Hair Growth Lab). Under the Copyright Act
1968, or any other applicable law in your location, you may
not publish or distribute copies of any materials contained
in the Workbook (including, but not limited to text, logos,
graphics, photographs, video clips, trade marks, garment
graphics, sounds or images) in any form.

The information provided as part of the 14 Day Better

Hair & Better Health Challenge are for general health
information only and are not intended to be a substitute
for professional medical advice, diagnosis or treatment.
If you have any underlying health conditions please seek
medical advice before implementing any of the practices. If
you choose to use the information available on the Website
or inside the guides without prior consultation with and
consent of your physician, you are agreeing to accept full
responsibility for your decisions. Holinic LLC, its agents,
employees, contractors, and any affiliated companies will
not be responsible or liable for any harm or damage to you
or your property as a result of the information provided in
this guide.

Thank you for understanding!

Welcome to the Better
Health & Lifestyle
Manual

Your health and lifestyle accounts for the majority of your haircare
results. A healthy body fueled with the right practices produces
healthier and stronger strands that can stand the test of time.
Unfortunately us modern women, life doesn't make it easy to be
healthy. The modern lifestyle is riddled with traps which hurt our
health and take us away from our hair goals.

From bad nutrition, to stress from our day-to-day lives or poor blood
flow from sitting in an office chair all day... these modern habits are
wreaking havoc on our health and our hair. This manual is designed
to introduce you to fundamental health practices to help you optimize
your lifestyle for better hair and better health.
 Determine
Your Protein
Requirements
 HOW
MUCH
PROTEIN
YOUR BODY
NEEDS
DEPENDS
It is recommended to 2g of protein per
1kg of lean body mass or 1g of protein per

ON YOUR
1lb of lean body mass. Here is how you
determine what that means for you.

LEAN BODY
MASS 1. Weigh yourself in the morning before
breakfast and before eating or
drinking.

2. Determine your body fat percentage

by comparing your current body
composition to the images on this link.

3. Now reduce your weight by your body

fat. See the next page for an example
calculation.

Credit: Rahul Gopal https://link.medium.com/mQXAd5Djs6

6
 If you weigh 70kg and
your body fat is 25%, this is
the equation to figure out
how much protein you need
to eat:

70kg * 0.25 is 17.5kg.

70kg - 17.5 kg is 52.5 kg,

that’s your lean
body weight.
Now you use the protein
formula from above to
determine the amount
of protein you need, for
Your example:

protein 52.5kg *2g= 105g

requirement
If you weight 70kg and your
body fat is 25%, then you
g need to eat 105g of protein
per day to make sure you’re
getting enough protein for
your body and your hair.

Please take note of your

result in the workbook.

7
 HOW
TO
TRACK
YOUR
PROTEIN 1. Download the free app “myfitnesspal”
(iOS/Android)

2. Sign up and fill in your fitness details. Skip the

premium trial and stay with the free version.

3. Start tracking exactly what you eat in a day

by tapping on the blue plus symbol, selecting
food and choosing your meal of the day. Then
search for the foods you're eating in the day.
Adjust the serving size to fit the amount you
consumed and save the item to your diary.
Repeat for all foods you consume for the day.

4. After tracking for an entire day, tap on the

"Diary" menu and then tap on the number
above “calories remaining” near the top right
corner of the screen. You’ll see the exact
macronutrient breakdown of what you ate
during the day including your protein intake.

5. The app will set a goal for you but you should
stick to the goal you set for yourself based
on the formula on the previous page. If you
exceeded your protein requirements, good
work! If not, please track again and increase
your protein intake until you consistently
reach your protein goals daily.

8
HOW TO USE THE APP
Sign up Track Meals Check Protein Intake

9
Access to
Waking Up
Meditation
Course
1. Visit www.wakingup.com

2. Click on Sign Up in the

upper right hand corner.

3. Enter your details

and verify your email
address.

4. Once logged in, go 5. Enter the code

to Settings > Redeem "HAIRGROWTHLAB" to
promo code. get free access to the
course for one month.

6. Now you can download

the Waking Up App from
the Appstore or Google
Play store. Simply log
in with the account
you just created to get
started.

You’re ready to start meditating!

 The
Mineral
Wheel
 MINERALS ARE
A VITAL PART OF
HEALTHY HAIR.

Minerals are a vital part of a healthy diet.

They play a critical role in the growth and
development of the human body, and a
deficiency in any of can lead to serious
health issues and hair problems.

But what many people don't realise is that

unconscious eating habits and a careless
approach to taking mineral supplements
can yield similarly negative results. The
excess consumption of one mineral from
a supplement can result in the diminished
absorption and metabolism of another
mineral in your body. This ultimately leads
to a deficiency in the particular mineral
which is being affected.

13
The mineral wheel is a concept first introduced in the mid-20th
century by an agronomist named Mulder. Initially, the wheel was
intended to depict mineral relations of soils and plant growth.
It was later modified and designed to show interrelations of
minerals in animals and humans. It consists of a circle filled with
numerous arrows pointing in different directions, to and from
various minerals. The basic idea is that an excess of a mineral
present at the tail of an arrow will interfere with the absorption
or metabolism of the mineral present at the head of the same
arrow.

For example, high dietary sulfur significantly reduces the bio-

availability of copper. High dietary iron also results in poor
copper absorption in the body. Moreover, excess copper
inhibits zinc absorption. With disturbed absorption and
metabolic processes, copper and zinc ratio increases – this
poses an increased risk of oxidative stress, inflammation, sleep
disturbances, immune dysfunction and you guessed it.... hair
loss, hair thinning, hair graying and the list goes on.

14
 The basic idea is that
an excess of mineral
present at the tail of
an arrow will interfere
with the absorption
or metabolism of the
mineral present at To complete today's mission, please assess
your dietary supplements to make sure
the head of the same your consumption of them is not adversely
arrow. affecting your hair or your health.

The key minerals to focus on for your hair

health and the maximum amount you can
consume per day of each are:

Iron - 45 mg/day
Zinc - 40 mg/day
Copper - 10 mg/day

If your supplements contain more than the

mentioned amounts, please replace these
Ready to start? supplements with safer alternatives.
 Nutrients
for Hair and
Health
These are the most important nutrients your diet
should include for optimal hair health. There are other
nutrients relevant for a balanced diet but the ones
covered here are especially important for your hair.
This guide will tell you how much of the nutrient you
should be getting (Recommended Dietary Allowance)
and provide you with food sources.
Nutrient
FATS

Amount
Food source per 100g

Avocado 15 g

Olive Oil 100 g

Cheese 33 g

17
 Nutrient
PROTEIN
Amount
per 100g

Eggs 13 g

Chicken 31 g

Breast
Peanuts 26 g
Food source

Almonds 21 g

18
Nutrient B12

Amount
Food source per 100g

Lamb liver 90.05 mcg

Sardines 8.9 mcg

Trout 7.79 mcg

Remarks Recommended
Dietary
Allowance
There is no vegan food
source that contains B12.
Supplementation is needed. 2.4 mcg/d
Nutrient B7

Amount
Food source per 100g

Egg yolks 10 mcg

Buckwheat
flour
38 mcg

Cauliflower 17.6 mcg

Recommended Dietary
Allowance
30 mcg/d
 Nutrient B6
Amount
per 100g

Chicken Liver 0.7 mg

Turkey 0.652 mg

Sunflower Seeds 1.3 mg

Max 60% are can be absorbed

Carrots 0.138 mg
Food source

Pork 0.13 mg

Recommended
Dietary
Allowance

1.3 mg/d
Nutrient
FOLATE
Amount
Food source per 100g

Eggs 119 mcg

Peas 65 mcg

Spinach 194 mcg

Broccoli 65 mcg

Recommended Dietary
Allowance
400 mcg/d
Nutrient
IRON
Food source Amount
per 100g

Asparagus 2.1 mg

Chicken liver 8.99 mg

Soya bean 1.03 mg

Sunflower seeds 5.25 mg

Beef liver 17.9 mg

Recommended Dietary
Allowance
18 mg/d
 Nutrient
ZINC
Amount
per 100g

Oysters 16.62 mg

Pumpkin 7.81 mg

seeds

Garlic
Food source

1.16 mg

Recommended
Dietary
Allowance

8 mg/d

24
Nutrient
COPPER
Amount
Food source per 100g

Cashew 2.195 mg

Lobster 1.349 mg

Oysters 1.576 mg

Almond 0.955 mg

Recommended Dietary
Allowance
900 mcg/d
Nutrient
VITAMIN A

Amount
Food source per 100g

Cod liver oil 100,000 IU

1 Tablespoon contains 4,080 mcg

Beef liver 4968 mcg

Mackerel 47 mcg
Uncooked

Carrots 835 mcg

Salmon 30 mcg
Uncooked

Beetroot 33 IU
1.3% of Recommended Dietary
Allowance

Recommended Dietary
Allowance
700 mcg/d
Nutrient
VITAMIN C
Amount
per 100g

Guava 228 mg

Chili 143.7 mg

peppers

Lemon 53 mg
Food source

Thyme 160.1 mg

Recommended
Dietary
Allowance

75 mg/d
 Nutrient
VITAMIN D
Food source Amount
per 100g

Tuna 5 mcg

Sardines 4.80 mcg

Cow Milk 1.2 mcg

Pink
Atlantic Salmon 15 mcg (pink atlantic)
8 mcg

Cod liver oil 250 mcg

That's 2500% the RDA, 10ml a day are
all you need

Herring 214 IU

Recommended Dietary
Allowance

Sun
15 mcg/d (~600IU)

Vitamin D absorbed from the sun will last twice

as long as Vitamin D from food sources. There
is a fine line between getting enough or getting Amount
too much. It's best to strike a blance between
getting some vitamin D from sun exposure and Highly depends on your
your diet. location, sunscreen, clothing
and pigmentation.
Nutrient
VITAMIN E

Amount
Food source per 100g

Sunflower seeds 35.17 mg

Hazelnut 15.03 mg

Pine nuts 9.33 mg

Wheat germ oil 149.40 mg

Recommended Dietary
Allowance
15 mg/d
 Nutrient
OMEGA-3
Amount
per 100g

Seaweed
Content varies largely
0.19 g

based on plant

Mackerel 0.34 g

Salmon 2.50 g

Trout 0.91 g

Flax seeds 1.8 g

Food source

Chia seeds 17.83 g

Recommended
Dietary
Allowance

1.1 g/d

30
 Hair Loving
Drinks
Recipes

THESE DRINKS ARE DESIGNED TO FUEL YOUR HAIR WITH HAIR

LOVING NUTRIENTS. THEY ALSO PROMOTE BLOOD FLOW TO ASSIST
IN DELIVERING THE NUTRIENTS STRAIGHT TO YOUR FOLLICLES.
 GREEN
BREAKFAST
SMOOTHIE

Serves 4

Ingredients 1/2 firm ripe avocado

1 kiwifruit, peeled, chopped
Large handful baby spinach leaves
310ml (1 1/4 cups) low fat milk (or coconut milk)
1/4 teaspoon ground cinnamon
2 teaspoons erythritol (if you like it sweet)
1/2 cup ice cubes

Instructions 1. Place all ingredients in a blender and blend

until smooth, thick and creamy.

2. Divide between 2 glasses, serve immediately.

Try adding a tablespoon of protein powder if you

Tip tend to struggle with hitting your daily protein
target.

32
 ROCKET FUEL
ICED BLENDED
COFFEE
Serves 1

Ingredients 1 ¾ cup brewed coffee (decaf or regular, or your

favorite tea)
1 tablespoon almond butter or 2 tbsp hemp
hearts
10 grams cacao butter (about 4-5 wafers)
1 tablespoon MCT oil or coconut oil (optional)
4 drops alcohol-free stevia
¼ teaspoon ground vanilla bean, optional
¼ teaspoon ground cinnamon, optional
4-6 ice cubes

Instructions 1. Blend coffee, almond butter, cacao butter,

MCT oil, stevia, vanilla and cinnamon in a
blender. Transfer to a jar and place in the
fridge to cool completely.
2. Once chilled, place back in your blender. Add
4-6 ice cubes. If you are not using a high-
powered blender, it’s best to break up the ice
before you add the coffee. This way, it won’t
heat up your drink!
3. Blend until the ice is crushed and enjoy.

33
 RED
POWERHOUSE
SMOOTHIE
Serves 1

Ingredients 1 small red beet, trimmed and peeled

1 small apple, cored
1 stalk of celery
1 cup carrot juice
1 cup coconut milk
¼ cup frozen sliced peaches
1-inch piece of ginger, peeled and sliced

Instructions 1. Roughly chop beet, apple, and celery.

2. Add all ingredients in a blender, and mix until
smooth. Taste the smoothie and see if the
sweetness is to your liking. Feel free to add a
little more fruit if you want something sweeter.
Serve immediately. You can store smoothie in
a jar for up to 2 days.

34
 Blood Flow Boosting

IF YOU'RE NOT ALREADY EXERCISING, YOUR BODY AND HAIR WILL THANK YOU FOR
COMPLETING THIS SIMPLE ROUTINE ONCE PER DAY IN THE MORNING.

35
20 Star-jumps

10 Pushups

30 sec Plank

30 sec High Knees

10 Squats

20 Starjumps
If you go to the gym
regularly or you think
this was too easy feel
free to repeat this as
many times as you
want.
Important Tip
Drink a hair-loving drink right after
the workout to deliver a punch of
nutrients straight to your scalp!
Make this a part of your morning
routine to fuel your hair and health
for the coming day.

Before moving on, give yourself

a pat on the back! Staying fit is a
huge part of being healthy, and
being healthy is a huge part of
having great hair and living your
best life everrrrrr!

Congratulations!
Additional notes...

38
Good work,
Challenger.