Hollow Cheeks

Guide

In this book you will learn how to achieve hollow

cheeks and the ogee curve, all the debloating
methods which have never been covered before on
the internet (contains different 41 methods),
craniofacial aesthetics optimization, and much more
beauty in
dance.
Introduction and quick overview
Hollow cheeks and the ogee curve require a
number of different factors coming into place to
aesthetically compose your face - a lot of
misconceptions are made. In this guide, I will
cover and explain this topic in maximum detail.
By the end, you will be able to pinpoint the exact
key aspects leading to craniofacial harmony and
forward growth, major roles that contribute to
achieving the desired frontal and side profile,
and how you can measure your own, all about
cheekbone arching prominence setting and its
ratios, the different aspects of the gonions and
maxilla and the hyoid and palate corrections
What is the ogee curve?
The ogee curve is a term used in facial aesthetics
to describe a specific contour or shape of the face
that is considered attractive and youthful. The
term "ogee" originates from architecture, where it
refers to a double curve or an S-shaped curve
formed by the combination of a convex and a
concave curve. In the context of facial aesthetics,
the ogee curve represents the smooth, flowing line
that starts at the forehead, continues along the
prominent cheekbones, and curves down to the
chin.

An ideal ogee curve is characterized by:

High, well-defined cheekbones (zygomatic bones)

that create a convex curve in the upper part of
the face.
A gentle concave curve below the cheekbones,
which can give the appearance of hollow cheeks.
A smooth transition between the cheekbones and
the jawline, resulting in a harmonious and
balanced facial contour.
The ogee curve is often considered a desirable
feature because it enhances facial depth and
adds dimension, contributing to an overall
attractive and youthful appearance. Factors
such as facial bone structure, soft tissue
distribution, and skin quality can influence its
presence and prominence.
What are hollow cheeks?
Hollow cheeks refer to a facial aesthetic characterized
by a sunken or concave appearance in the area between
the cheekbones and the lower jaw. This feature creates a
sculpted and more defined look, emphasizing the
cheekbones and jawline.

The appearance of hollow cheeks is influenced by several

factors, including:
Facial fat distribution: The amount and distribution of
subcutaneous fat in the cheeks play a significant role in
the appearance of hollow cheeks. A reduction in facial
fat can create a more sculpted, hollowed look.
Muscle tone: The tone and size of the buccinator muscle,
which is located in the cheek area, can affect the
appearance of hollow cheeks. A toned buccinator muscle
contributes to a more hollowed appearance.
Facial bone structure: The prominence and shape of the
cheekbones (zygomatic bones) and the position of the
maxilla can influence the appearance of hollow cheeks.
Well-defined cheekbones and a properly positioned
maxilla can create a more pronounced hollow cheek
look.
Skin quality: The elasticity and firmness of the skin also
impact the appearance of hollow cheeks. Tighter, more
elastic skin can enhance the look of hollow cheeks, while
sagging or loose skin may diminish their appearance.
Malar and palate prominence
Malar prominence refers to the projection or
fullness of the cheekbones, specifically the malar
region. The malar area consists of the zygomatic
bones, which form the structure of the cheekbones
- high or well-defined malar prominence can create
a youthful appearance and contributes to the ogee
curve, a desirable facial contour.
To measure your malar prominence, simply divide
your bigonial width with your zygomatic width. The
lower the ratio, the more dimorphism is indicated,
as the following
Palate expansion can influence the appearance of
the cheekbones by applying pressure on the upper
jaw and stimulate bone growth or remodeling, as
the maxilla is connected to the zygomatic bones -
this can be achieved by orthodontic appliances,
such as:

Rapid Palatal Expander or RPE: a custom-made

device that's placed on the roof of the mouth and
attached to the upper molars. The expander is
activated by turning a screw, which gradually
widens the upper jaw over time.

Slow Palatal Expander: this device applies gentle

pressure to the upper jaw over an extended period.
It's usually preferred for adults, as their palatal
bones have fused, and rapid expansion is not
recommended
Facemask or Reverse-Pull Headgear: an orthodontic
appliance used in cases where the upper jaw is
underdeveloped, resulting in an underbite. The
facemask is worn externally and connects to the
upper teeth using elastic bands. It applies forward
and outward forces to the upper jaw, which helps
stimulate bone growth and expansion. While this
method is not a direct palatal expander, it can
influence the maxilla's width and position

MARPE or Miniscrew-Assisted Rapid Palatal

Expansion: is another method used for palatal
expansion, particularly in adult patients or
individuals with more rigid palatal sutures. This
technique combines the use of orthodontic
appliances with temporary skeletal anchorage
devices (TSADs), also known as miniscrews or micro-
implants. The miniscrews are placed in the palate to
provide additional anchorage and support, which
allows the expansion force to be applied more
directly to the palatal bones. This method can help
overcome the resistance from the matured sutures.
 Example of increased lateral
prominence with high setting and
forward growth:

Gonion traits

Gonion eversion and inversion refer to the outward

and inward curvature of the mandibular angle,
respectively. The mandibular angle is the area
where the lower border of the mandible meets the
posterior border of the ascending ramus. These
features can contribute to the overall appearance
of the jawline and impact facial harmony and
balance:

Inverted Gonion: An inverted gonion refers to a

mandibular angle that is oriented more medially or
inwardly. This inward curvature results in a
narrower and more tapered appearance of the
jawline. The mandibular angle is less flared and
more acute, contributing to a more V-shaped facial
contour. An inverted gonion is often perceived as a
more feminine feature due to its association with a
slender jawline.
Everted Gonion: An everted gonion, also known as lateral
gonial flare or mandibular angle flare, refers to a
mandibular angle that is oriented more laterally or
outwardly. This outward curvature creates a wider or more
flared appearance of the jawline. The mandibular angle is
less acute and more obtuse, contributing to a more square
or U-shaped facial contour. An everted gonion is often
perceived as a more masculine feature due to its
association with a broader and stronger jawline.

Gonion eversion can be influenced by various factors,

including genetics, age, and ethnicity. Some individuals
may naturally have a more prominent lateral gonial flare
due to their underlying bone structure, while others may
experience changes in the jawline over time due to age-
related bone resorption or remodeling.
In order to create an illusion of everted gonions, there
are a few possibilities:

Bilateral Sagittal Split Osteotomy or BSSO: This

procedure is commonly used to correct the position of
the lower jaw. During a BSSO, the surgeon makes cuts in
the mandible and repositions it to achieve the desired
alignment.

Inverted L Osteotomy: This procedure is also used to

correct mandibular discrepancies. It involves making an
L-shaped cut in the mandible, allowing the surgeon to
reposition the lower jaw.

Mandibular Angle Ostectomy: This procedure specifically

targets the gonial angle by removing a small portion of
bone at the angle of the mandible. Mandibular angle
ostectomy can help create a more acute gonial angle
and achieve a more refined jawline. However, this
procedure is not commonly performed, and its
application is limited to specific cases.
Maxillary projection and forward growth
The importance of maxillary projection and forward
growth for hollow cheeks and the ogee curve lies in
their contribution to the overall facial aesthetics,
particularly in the midface area. The maxilla plays a
crucial role in the development and shape of the
midface, and its projection and forward growth can
affect the appearance of both hollow cheeks and the
ogee curve.

Maxillary projection refers to the distance between

the cheekbones and the lower jaw. A well-projected
maxilla creates a larger space between the
cheekbones and the jawline, leading to a more
prominent hollow cheek look. Conversely, a less
projected maxilla can result in a flatter midface,
which may lead to less-defined or less pronounced
composition.

Maxillary forward growth, on the other hand,

determines the position of the cheekbones, the
projection of the upper lip, and the overall harmony
and balance of the face. A properly positioned and
forward-grown maxilla can contribute to a more
aesthetically pleasing facial contour, including a well-
defined and more prominent ogee curve.
In individuals with an underdeveloped or retruded
maxilla, the midface may appear flattened, and the
cheekbones may appear less prominent. This can
affect the appearance of both the ogee curve and
hollow cheeks, making them less defined or less
pronounced. Treatments such as maxillary
advancement surgery or maxillary expansion can
help address these issues by improving the projection
and forward growth, these are maxillary expansion,
maxillary advancement surgery, fillers, buccal fat
pad removal, laser skin resurfacing, thread lifting, fat
grafts and genioplasty,

In a nutshell, projection and growth result in more

prominent and angular traits, making your bone
structure more high-set and visible.

Example of a recessed X normal grown maxilla

Example of forward grown maxilla with
prominent cheekbones

The hyoid bone

The hyoid bone is a horseshoe-shaped bone located in
the neck, between the chin and the thyroid cartilage.
Although it is not part of the facial bone structure, the
hyoid bone's position and movement can have an impact
on the appearance of both hollow cheeks and the ogee
curve.

The hyoid bone is attached to several muscles in the

neck, including the muscles of the tongue, the neck, and
the lower jaw. It plays a crucial role in the movement and
position of the tongue and larynx during speaking,
swallowing, and breathing. It also contributes to the
stability and support of the soft tissues in the neck and
face.

The hyoid bone's position and movement can affect your

appearance through its influence on the muscles and soft
tissues in the neck and face. A well-positioned hyoid bone
can contribute to a more defined and pronounced
jawline, enhancing the appearance of the ogee curve. It
can also improve the appearance of hollow cheeks by
providing support and structure to the soft tissues in the
midface area, creating a more sculpted and defined look.
In contrast, a poorly positioned hyoid bone can lead
to a less defined jawline and a less pronounced ogee
curve. It can also contribute to the appearance of a
double chin or excess submental fat, which can
detract from the appearance of hollow cheeks.

The only way to raise the hyoid bone is through

exercise, such as:

Chin tucks: This exercise involves gently pulling the

chin towards the neck while keeping the head in a
neutral position. This helps strengthen the muscles in
the front of the neck and improve the posture of the
head and neck.
Neck stretches: These exercises involve stretching
the muscles in the neck to improve flexibility and
range of motion. Some examples include gently
tilting the head to the side, rolling the head in circles,
and tilting the head forward and backward.
Jawline exercises: These exercises involve
contracting and relaxing the muscles in the jawline
area to improve muscle tone and definition. Some
examples include clenching the jaw, opening and
closing the mouth, and moving the jaw from side to
side.
Hold your swallow and then nod your head up while
pushing your chin as much as possible
Stretch your neck while holding your swallow. Hold
in this position for 5 seconds, then release and
repeat.
The hyoid bone is only attached to muscles, and
muscles can be stretched and contracted - when
you swallow, those same neck muscles are
contracted when you nod your head up and
stretched.

Ideal hyoid bone position:

The ULTIMATE Debloating guide: a list of
41 different methods for leaning out
your face
NOTE: Each listing number is marked by difficulty: the harder and riskier the
debloating method is, usually the more down the line it will appear

1) Leanmaxxing:
Fucking water. Honestly if you want hollow cheeks
and haven't got <15% body fat are you even
trying? Get to the gym

2) Drinking copious amounts of water:

Drink as much water as possible without dying by
depleting your electrolyte storage (4L+)
The Galpin Equation = bodyweight in pounds
divided by 30 = the number of ounces of water to
ingest per 15 min of intensive physical or mental
exercise
Prefer drinking water throughout the day rather
than a whole load at once
3) Check yourself for hypothyroidism:
Hypothyroidism can contribute to factors that
influence facial appearance such as:

Weight changes: leads to weight gain due to a

slower metabolism. In some cases, this weight
gain might not be uniformly distributed across
the body, and it could result in a fuller face,
which might make any existing hollow areas
appear more pronounced.
Fluid retention: causes fluid retention (edema),
which can lead to facial puffiness. In some cases,
this puffiness might emphasize the appearance
of hollow cheeks.
Skin changes: causes dry, pale, and sometimes
thickened skin, which can impact the overall
appearance and elasticity of the skin. This could
potentially accentuate hollow cheeks.
Muscle weakness: associated with muscle
weakness, including the facial muscles.
Weakened facial muscles could lead to sagging.
4) Avoiding alcohol:
Alcohol can cause facial bloating through several
mechanisms:

Dehydration: Alcohol is a diuretic, which means it

increases urine production, leading to dehydration.
When your body is dehydrated, it tends to retain
more water to compensate, which can cause facial
puffiness and bloating.
Vasodilation: causes blood vessels to dilate, or
widen, which can lead to facial flushing and
temporary swelling.
Inflammation: triggers an inflammatory response in
the body, leading to the release of histamine and
other inflammatory mediators. These substances
can cause blood vessels to dilate and fluid to leak
into surrounding tissues, resulting in facial puffiness.
Salt and water retention: this can cause the body to
retain more salt and water, which can lead to
bloating and puffiness, including in the face.
Allergic or intolerant reactions: Some individuals
may have an intolerance or allergic reaction to
certain components in alcoholic beverages, such as
histamine, sulfites, or other compounds. This can
cause an inflammatory response and contribute to
facial bloating and swelling.
5) Reducing salt intake:
Salt (sodium) can contribute to bloating through
water retention. When you consume a large
amount of salt, your body reacts by trying to
maintain a balance between the sodium and water
levels in your system. Keep your sodium intake at
around 500mg per day. If you need to debloat
within a day or two, go lower. In one gram of salt
there is 387mg of sodium

6) Potassium and sodium ratio:

Increase your potassium levels. High levels of
potassium encourage your body to remove sodium
from your system.
Sodium and potassium are essential electrolytes
that play crucial roles in maintaining fluid balance
within the body. They work together to regulate
various functions, such as nerve signaling, muscle
contractions, and maintaining blood pressure. An
imbalance in the sodium-potassium ratio can
affect fluid balance and contribute to bloating.
Your potassium/sodium intake rate should be 4:1
or a bit higher
7) Fasting:
Fasting can contribute to debloating or reducing
bloating in several ways:

Reduces food volume: when you fast, you're not

consuming food, which reduces the volume of food in
your gastrointestinal (GI) tract. This can lead to a
temporary decrease in bloating as your body
processes and eliminates any remaining food and
waste.
Promotes gastrointestinal rest: allows your GI tract
to take a break from digesting food. This rest period
may help improve digestion, reduce inflammation,
and alleviate bloating once you resume eating.
Reduces gas production: you also reduce the
fermentation of undigested food in the gut. This can
decrease the production of gas, which contributes to
bloating.
Supports healthy gut bacteria: some studies suggest
that fasting can have a positive impact on the
balance of gut bacteria, potentially improving
digestion and reducing bloating.
Encourages water elimination: leads to increased
water elimination through urine as the body utilizes
stored glycogen. This can help reduce water
retention and bloating.
8) Less carb consumption:
Glucose spikes and bloating are correlated in the
following ways:

High-carbohydrate foods: Foods high in

carbohydrates, especially refined and price ssed
carbs, can cause rapid spikes in blood glucose
levels. These foods often lack fiber and can be
digested quickly, leading to increased gas
production and bloating. Consuming large amounts
of carbohydrates in a single meal can also cause
stomach distention, which contributes to the
feeling of bloating.
Overeating: particularly of high-carbohydrate
foods, can lead to both glucose spikes and
bloating. Large amounts of food can cause the
stomach to stretch, leading to discomfort and
bloating. Overeating can also slow down digestion
and increase the likelihood of gas production.
Glycemic index: Foods with a high glycemic index
(GI) can cause rapid spikes in blood glucose levels.
Some high-GI foods can also contribute to bloating,
particularly if they are low in fiber or high in
fermentable carbohydrates.
9) Cardio:
Cardio can help reduce bloating through several mechanisms:

Improved digestion: Engaging in regular cardio exercise can help

improve digestion and promote regular bowel movements. This can
help prevent constipation and reduce gas buildup in the
gastrointestinal tract, which contributes to bloating.
Gas release: During cardio exercise, the body moves in various
ways, which can help release trapped gas within the
gastrointestinal system. This can help alleviate bloating and
discomfort.
Enhanced circulation: Cardio exercise increases blood flow and
circulation throughout the body, which can aid in the transport of
nutrients and waste products. Improved circulation can help
reduce inflammation and promote better overall digestive
function.
Stress reduction: Engaging in regular cardio exercise can help
reduce stress and promote relaxation, which can have a positive
impact on digestion. Stress can contribute to bloating by
negatively affecting gut motility and causing the gastrointestinal
tract to tense up.
Water retention reduction: Regular cardio exercise can help
regulate fluid balance in the body, reducing water retention and
bloating. Sweating during exercise also helps the body release
excess water, which can contribute to a decrease in bloating.
Hormonal balance: Regular exercise can help regulate hormones,
such as cortisol, which play a role in fluid balance and
inflammation. This can help reduce bloating related to hormonal
fluctuations.

If your goal with cardio is to reduce bloating solely do it 30m-45m

per day every day.
10) Eating smaller and more frequent meals:
Eating smaller and more frequent meals can help
reduce bloating in several ways:

Smaller food volume: Consuming smaller meals

reduces the volume of food in the stomach at any
given time, putting less pressure on the stomach and
reducing the likelihood of stomach distension. This
can help alleviate the sensation of bloating.
Improved digestion: Smaller meals are easier for the
digestive system to process. This can lead to more
efficient digestion and absorption of nutrients,
reducing the chance of undigested food remaining in
the gastrointestinal tract and producing gas.
Better blood sugar control: Eating smaller, more
frequent meals can help maintain steadier blood
sugar levels throughout the day. This may indirectly
affect bloating, as stable blood sugar levels can help
regulate appetite, prevent overeating, and support
overall digestive health.
Prevent overeating: Eating smaller, more frequent
meals can help control hunger and prevent
overeating. Overeating can cause the stomach to
stretch, leading to discomfort and bloating.

Ideally, you'd be eating 4-7 meals throughout the day

in regular spaced hours.
11) Not ingesting specific foods that cause bloating (you are
eating these):
Certain foods are known to cause gas or bloating due to their
composition and how they are processed in the digestive
system.

Beans: Beans contain complex carbohydrates called

oligosaccharides, such as raffinose and stachyose. The
human body lacks the enzymes needed to break down these
oligosaccharides fully. As a result, they pass through the
stomach and small intestine undigested and reach the large
intestine, where gut bacteria ferment them. This
fermentation process produces gas, leading to bloating and
discomfort.
Cabbage: Cabbage and other cruciferous vegetables, such as
broccoli, cauliflower, and Brussels sprouts, contain a
complex sugar called raffinose. Similar to beans, the human
body has difficulty breaking down raffinose, and it gets
fermented by gut bacteria in the large intestine, producing
gas and causing bloating. Additionally, cruciferous
vegetables are high in fiber, which, when consumed in large
quantities, can lead to increased gas production and
bloating.
Onions: Onions contain fructans, a type of carbohydrate that
belongs to the FODMAPs (Fermentable Oligo-, Di-, Mono-
saccharides, And Polyols) group. Some people have difficulty
digesting and absorbing fructans, leading to fermentation by
gut bacteria and gas production in the large intestine. This
can result in bloating, especially for individuals with irritable
bowel syndrome (IBS) or other functional gastrointestinal
disorders.
Dairy products: Some people have difficulty digesting lactose, the
sugar found in milk and dairy products. This condition, known as
lactose intolerance, can result in gas, bloating, and other
gastrointestinal symptoms after consuming dairy products.
Artificial sweeteners: Sugar substitutes, such as sorbitol,
mannitol, and xylitol, are found in some sugar-free gum, candy,
and other processed foods. These sugar alcohols can be difficult
for some people to digest, leading to gas production and bloating.
Fatty or fried foods: High-fat foods can slow down digestion,
which may increase the likelihood of bloating and discomfort.
Fried foods, in particular, can contribute to bloating due to their
high-fat content and the presence of additives or preservatives.
Garlic: Similar to onions, garlic contains fructans, which can
cause bloating and gas production in some individuals, especially
those with IBS or other functional gastrointestinal disorders.
Wheat and certain grains: Wheat and some other grains contain
fructans and can cause bloating and gas in sensitive individuals.
Additionally, people with gluten intolerance or celiac disease
may experience bloating and other gastrointestinal symptoms
when consuming wheat and other gluten-containing grains, such
as barley and rye.
Chewing gum: Chewing gum can cause you to swallow air, which
can lead to bloating. Additionally, some chewing gums contain
artificial sweeteners that can contribute to gas production and
bloating.
Apples and pears: These fruits contain both fructose and sorbitol,
which can cause gas and bloating in sensitive individuals or when
consumed in large quantities.
Peaches and plums: Like apples and pears, peaches and plums
contain sorbitol, which can cause gas production and bloating for
some people.
12) Not drinking carbonated beverages (you're
probably doing these as well):
Carbonated beverages cause bloating due to the
presence of dissolved carbon dioxide gas, which
forms bubbles in the drink. When you consume a
carbonated beverage, you also ingest these bubbles,
introducing extra gas into your digestive system.
Here's how this process can lead to bloating:

Swallowed air: Drinking carbonated beverages can

cause you to swallow more air than usual. This
swallowed air, known as aerophagia, accumulates in
the stomach and can cause bloating, belching, and
discomfort.
Gas release in the stomach: The carbon dioxide
bubbles in carbonated drinks release gas when they
come into contact with stomach acid. This release of
gas increases the volume of gas in the stomach,
which can cause bloating, stomach distension, and
discomfort.
Gas production in the intestines: The carbon dioxide
gas in carbonated beverages can also reach the
intestines, where it may contribute to gas production
during digestion. This can exacerbate bloating and
discomfort, particularly in individuals with sensitive
digestive systems.
13) Fixing irritable bowel syndrome:
Irritable bowel syndrome (IBS) can contribute to bloating.
Bloating is one of the common symptoms experienced by
individuals with IBS. IBS is a functional gastrointestinal
disorder characterized by chronic abdominal pain and
altered bowel habits, such as diarrhea, constipation, or both.

Several factors can contribute to bloating in individuals with

IBS:

Altered gut motility: IBS can cause changes in the normal

movement of the gastrointestinal tract, leading to either
slowed or accelerated transit of food through the digestive
system. This can result in gas build-up and bloating.
Gas production: Some individuals with IBS may have an
imbalance in gut bacteria or increased sensitivity to gas
production. This can lead to increased gas build-up and
bloating, particularly after consuming certain foods or
beverages.
Sensitivity to specific foods: People with IBS may be more
sensitive to certain foods or ingredients, such as FODMAPs
(Fermentable Oligo-, Di-, Mono-saccharides, And Polyols).
Consuming these foods can trigger IBS symptoms, including
bloating, in susceptible individuals.
Visceral hypersensitivity: Individuals with IBS may have
heightened sensitivity to sensations in the gut, making them
more aware of and discomforted by normal amounts of gas
or the stretching of the gut wall. This can lead to a
perception of bloating even when the actual amount of gas
present is not excessive.
14) Consuming probiotics:
Probiotics can help reduce bloating by improving gut health
and promoting a balanced gut microbiome. Probiotics are live
microorganisms, usually bacteria or yeast, that provide health
benefits when consumed in adequate amounts. They are
commonly found in fermented foods like yogurt, kefir,
sauerkraut, kimchi, and some supplements. Here are some
ways probiotics can help reduce bloating:

Improved digestion: Probiotics can help break down food more

effectively, particularly substances that are difficult for the
body to digest. This improved digestion can lead to reduced
gas production and bloating.
Balancing gut bacteria: Probiotics can help restore the balance
of good and bad bacteria in the gut, particularly after
antibiotic use or illness. A balanced gut microbiome is essential
for maintaining optimal digestive health and can help reduce
bloating and other gastrointestinal symptoms.
Reducing inflammation: Some probiotics have anti-
inflammatory properties, which can help alleviate
inflammation in the gut. This may help reduce bloating and
discomfort associated with certain digestive disorders, such as
irritable bowel syndrome (IBS) or inflammatory bowel disease
(IBD).
Modulating gut motility: Some strains of probiotics have been
shown to improve gut motility, which can help regulate the
movement of food through the digestive system. This can help
prevent gas build-up and reduce bloating.
Enhancing the gut barrier function: Probiotics can help
strengthen the gut barrier, which prevents harmful substances
from entering the bloodstream and can help reduce
inflammation and bloating.
15) Elimination diet:
An elimination diet is a short-term dietary approach that
involves removing specific foods or food groups from your diet
for a certain period, usually a few weeks, and then gradually
reintroducing them to identify potential food sensitivities or
intolerances. This type of diet can help reduce bloating by
pinpointing the foods that trigger gastrointestinal symptoms,
allowing you to make informed decisions.

Here's how an elimination diet can help reduce bloating:

Identifying food sensitivities: Some individuals may have

sensitivities or intolerances to specific foods or food
components, such as lactose, gluten, or FODMAPs
(Fermentable Oligo-, Di-, Mono-saccharides, And Polyols).
These sensitivities can lead to bloating and other
gastrointestinal symptoms. An elimination diet can help you
identify the specific foods or food groups causing these issues.
Reducing inflammation: In some cases, certain foods can
contribute to inflammation in the gut, which may exacerbate
bloating and other gastrointestinal symptoms. By eliminating
potential trigger foods, you can help reduce inflammation and
improve overall gut health.
Improving gut microbiome balance: Eliminating certain foods
that cause bloating may help restore a more balanced gut
microbiome, which is essential for optimal digestive health.
Enhancing digestion: Removing foods that are difficult for you
to digest can improve overall digestion, resulting in reduced
gas production, bloating, and discomfort.
16) Aldosterone regulation:
Aldosterone is a hormone produced by the adrenal glands, which
are located above the kidneys. It plays a crucial role in regulating
the balance of water and electrolytes in the body, particularly
sodium and potassium. Aldosterone can contribute to bloating
through its effects on water retention and electrolyte balance.

When aldosterone levels are elevated, the hormone acts on the

kidneys to increase the reabsorption of sodium in the distal
tubules and collecting ducts. This increased sodium reabsorption
triggers a corresponding increase in water reabsorption, leading
to an overall increase in blood volume and fluid retention. The
retained fluid can cause bloating, particularly in the abdomen, as
well as swelling in other parts of the body, such as the legs and
ankles.

Several factors can cause an increase in aldosterone levels,

including:

Dehydration: When the body is dehydrated, it produces more

aldosterone to conserve water and sodium to maintain blood
pressure and fluid balance.
High salt intake: Consuming a diet high in salt can lead to
increased aldosterone production as the body tries to balance the
excess sodium intake.
Hormonal imbalances: Certain hormonal imbalances, such as
those associated with polycystic ovary syndrome (PCOS) or
adrenal disorders, can cause elevated aldosterone levels.
Medications: Some medications, such as nonsteroidal anti-
inflammatory drugs (NSAIDs) or oral contraceptives, can affect
aldosterone production and contribute to fluid retention and
bloating.
17) Lowering cortisol levels:
Elevated cortisol levels in men can contribute to
bloating through several mechanisms:

Water retention: Elevated cortisol levels can cause the

body to retain water and sodium, leading to bloating
and swelling. This fluid retention is often more
noticeable in the face, hands, and feet.
Digestive disturbances: Prolonged stress and elevated
cortisol levels can lead to digestive disturbances, such
as decreased gut motility, altered gut bacteria, and
inflammation in the gut. These digestive disturbances
can lead to bloating, gas, and discomfort.
Increased hunger and overeating: Cortisol can also
affect appetite and food intake. In some individuals,
elevated cortisol levels can lead to increased hunger
and overeating, which can contribute to bloating and
discomfort.
Insulin resistance: High cortisol levels can also
contribute to insulin resistance, which can lead to
increased blood sugar levels and bloating.
18) Lowering estradiol levels:
Elevated estradiol levels in men can cause bloating
through several mechanisms:

Water retention: Like in women, elevated estradiol

levels in men can lead to increased water and
sodium retention in the body, causing tissues to
swell and resulting in bloating.
Gastrointestinal motility: Estradiol can also affect
gastrointestinal motility in men. Changes in
hormone levels can slow down gut motility, leading
to constipation, increased gas production, and
bloating.
Prostaglandin production: Estradiol can stimulate
the production of prostaglandins, hormone-like
substances that play a role in various bodily
functions, including inflammation and muscle
contractions. Elevated levels of prostaglandins can
contribute to gastrointestinal disturbances like
bloating, cramping, and diarrhea.
Liver function: Estradiol is metabolized in the liver,
and high levels can lead to impaired liver function,
resulting in fluid retention and bloating.
Obesity: Elevated levels of estradiol in men have
been linked to increased body fat and obesity,
which can lead to fluid retention and bloating.
19) Checking C-Reactive Protein levels:
C-reactive protein (CRP) is a protein produced by the
liver in response to inflammation. Elevated levels of
CRP can indicate the presence of inflammation in the
body, which can contribute to bloating through
several mechanisms:

Increased intestinal permeability: Chronic

inflammation can damage the lining of the gut,
leading to increased intestinal permeability, or "leaky
gut." This can allow bacteria and other substances to
pass through the gut wall and into the bloodstream,
leading to inflammation and bloating.
Altered gut microbiome: Inflammation can also
disrupt the balance of bacteria in the gut microbiome,
leading to increased gas production, bloating, and
other gastrointestinal symptoms.
Reduced digestive function: Chronic inflammation
can impair digestive function, leading to bloating, gas,
and discomfort after eating.
Fluid retention: Chronic inflammation can lead to
fluid retention in the body, leading to bloating and
swelling
20) Rosacea and acne:
Rosacea and acne are both skin conditions that can
cause inflammation in the skin and exacerbate bloating
in some individuals.

Diet: People with rosacea and acne may be more

sensitive to certain foods that can trigger inflammation
in the body, such as dairy, sugar, and processed foods.
Consuming these foods can worsen skin inflammation
and may contribute to digestive disturbances, including
bloating and discomfort.
Medications: Some medications used to treat rosacea
and acne, such as antibiotics, can disrupt the balance
of bacteria in the gut microbiome, leading to
gastrointestinal symptoms like bloating and diarrhea.
Stress: Both rosacea and acne can be triggered or
exacerbated by stress, which can also contribute to
bloating and other gastrointestinal symptoms.
Poor sleep: Rosacea and acne can impact sleep quality,
leading to insufficient sleep or poor sleep hygiene. Lack
of sleep can affect gut health and contribute to bloating
and other digestive symptoms.
Inflammation: Inflammation caused by rosacea and
acne can potentially impact other bodily systems,
including the digestive system. Chronic inflammation in
the body can lead to digestive disturbances, including
bloating
21) Reducing estrogen:
Lowering estrogen levels in men may help reduce
bloating in certain cases. Elevated levels of estrogen in
men, also known as estrogen dominance, can lead to
fluid retention and bloating, among other symptoms.

22) Elevate your head while sleeping:

Elevating your head while sleeping may help reduce
facial swelling and puffiness, particularly around the
eyes. Sleeping with your head elevated can promote
better circulation and lymphatic drainage, which may
help reduce fluid buildup in the body and alleviate
bloating over time.

The lymphatic system is responsible for draining

excess fluids and waste from the body's tissues. When
the lymphatic system is compromised, excess fluids
can accumulate in the body, leading to bloating and
swelling. Elevating your head while sleeping can help
promote lymphatic drainage, reducing fluid buildup
and potentially alleviating bloating.

In addition, elevating your head while sleeping may

also help reduce acid reflux, which can contribute to
bloating and discomfort in the abdomen.
23) Lymphatic draining:
The lymphatic system plays a crucial role in
regulating fluid balance in the body. It is responsible
for draining excess fluids and waste products from
tissues and organs and returning them to the
bloodstream. When the lymphatic system is
compromised or not functioning efficiently, excess
fluids can accumulate in the tissues, leading to
bloating and swelling.

Manual lymphatic drainage (MLD) is a technique that

involves gentle massage of the skin and underlying
tissues to stimulate lymphatic flow and reduce fluid
buildup. MLD can be performed by a trained therapist
or using specialized devices, and it has been shown to
be effective in reducing bloating and swelling in
various conditions, including lymphedema and post-
surgical swelling.

By promoting lymphatic flow and drainage, MLD can

help reduce fluid buildup and alleviate bloating. In
addition, MLD can also stimulate the immune system
and reduce inflammation, which can also contribute
to bloating and discomfort.
24) Gua Sha:
Gua sha is a traditional Chinese medicine technique
that involves scraping a flat tool, typically made of
jade or another smooth stone, along the skin to
stimulate circulation and reduce tension. While there
is limited research on the use of gua sha for bloating,
it may help reduce bloating through several
mechanisms:

Lymphatic drainage: Gua sha can help promote

lymphatic flow and drainage, similar to manual
lymphatic drainage (MLD). By stimulating lymphatic
flow, gua sha may help reduce fluid buildup and
alleviate bloating.
Digestive function: Gua sha can also stimulate
digestive function and improve gut motility. By
reducing constipation and other digestive issues, gua
sha may help reduce bloating and discomfort in the
abdomen.

Muscle tension: Gua sha can help reduce tension in

the muscles of the abdomen, which may contribute to
bloating and discomfort. By relaxing the muscles, gua
sha may help alleviate bloating and improve overall
comfort.
25) Fixing sleep apnea:
Sleep apnea is a sleep disorder characterized by
pauses in breathing or shallow breaths during sleep,
which can lead to poor sleep quality and other health
issues. It can contribute to bloating and other
gastrointestinal symptoms through several
mechanisms:

Increased stress response: Sleep apnea can lead to

increased stress on the body, which can contribute to
inflammation and impair digestive function. Chronic
stress can also lead to alterations in gut bacteria and
other changes that can contribute to bloating.
Poor sleep quality: Sleep apnea can lead to poor sleep
quality, which can affect gut health and contribute to
bloating and other gastrointestinal symptoms.

Medications: Some medications used to treat sleep

apnea, such as sedatives, can impair digestive
function and contribute to bloating and other
gastrointestinal symptoms.
Obesity: Sleep apnea is more common in individuals
who are overweight or obese. Obesity can lead to fluid
retention and bloating, particularly in the abdomen.
26) Fixing TMJ:
Temporomandibular joint (TMJ) dysfunction is a
condition that affects the joints and muscles that
control jaw movement. While TMJ dysfunction may not
directly cause bloating, it can indirectly contribute to
bloating and other gastrointestinal symptoms through
several mechanisms:

Muscular tension: TMJ dysfunction can lead to

muscular tension in the neck and shoulders, which can
contribute to poor posture and abdominal muscle
tension. This can impair digestion and contribute to
bloating and discomfort in the abdomen.
Stress response: TMJ dysfunction can lead to stress and
anxiety, which can affect gut health and contribute to
bloating and other gastrointestinal symptoms.
Medications: Some medications used to treat TMJ
dysfunction, such as muscle relaxants, can impair
digestive function and contribute to bloating and other
gastrointestinal symptoms.
Nutrition: TMJ dysfunction can make it difficult to eat a
healthy diet, particularly if chewing is painful or
difficult. This can lead to poor digestion and contribute
to bloating and other gastrointestinal symptoms.
Swallowing difficulties: TMJ dysfunction can make it
difficult to swallow food, particularly if the jaw is stiff or
painful. This can lead to air swallowing, or aerophagia,
which can contribute to bloating and discomfort in the
abdomen.
27) Firmer skin:
Firmer skin can contribute to the appearance of more
defined cheekbones and potentially reduce the appearance
of hollow cheeks. As we age, our skin loses elasticity and
firmness, which can lead to sagging and a loss of volume in
the cheeks.
Firmer skin can help provide better support to the
underlying facial structures, including the cheekbones, and
may help lift the skin and reduce the appearance of
hollowing. Additionally, a healthy diet, regular exercise, and
good skin care habits can also help improve skin firmness
and elasticity, potentially contributing to a more youthful
appearance.

28) Buccinator atrophy:

The buccinators are the cheek muscles that are supposed to
be used by toddlers to suck food. The larger they are, the
more bloated you look. The main ways to cause atrophy are
to always swallow with your tongue (swallow with no facial
movement) and keep your teeth aligned while chewing
(don’t chew from side to side)

Hypertrophy of the buccinator muscles, which are primarily

involved in the action of blowing and chewing, could
potentially worsen the appearance of hollow cheeks. These
muscles are located on the sides of the cheeks and are
responsible for pulling the cheeks inward. If they become
more prominent due to hypertrophy, they could create the
illusion of deeper hollows in the cheeks.
29) Correct kyphosis and bad posture:
Correcting posture may indirectly improve the
position and growth of the maxilla and mandible
by reducing stress on the muscles and bones of
the face and promoting proper development and
alignment of the jaws.
Poor posture, particularly forward head posture
or slouching, can put pressure on the muscles and
bones of the face and neck, potentially
contributing to changes in the position and growth
of the jaws over time. By correcting posture,
individuals may be able to reduce this pressure
and promote better alignment and development
of the facial bones.

In addition, correcting posture may also help

improve breathing patterns, particularly if poor
posture is contributing to mouth breathing or
other respiratory issues. Proper breathing can
promote optimal oxygenation and circulation,
which are important factors in promoting healthy
growth and development of the jaws.
30) Liver cleansing:
Cholestasis is a medical condition in which the
normal flow of bile from the liver to the small
intestine is impaired, leading to the accumulation of
bile acids in the bloodstream. The treatment of
cholestasis depends on the underlying cause and the
severity of the condition.

If you suspect that you may have cholestasis, it's

important to consult with a healthcare professional
for proper diagnosis and treatment
recommendations. Treatment options for cholestasis
may include ursodeoxycholic acid is a medication
that may be used to help improve bile flow and
reduce symptoms of cholestasis.
31) Facial exercises:
Cheek lifts: Place your fingertips on the top of your
cheekbones and gently lift the skin upward, holding
for a few seconds before releasing. Repeat several
times.

Smile exercise: Smile broadly, then use your fingers to

push your cheeks upward toward your eyes. Hold for
a few seconds before releasing. Repeat several times.

Jawline exercise: Place your fingers on your jawline

and gently pull upward, holding for a few seconds
before releasing. Repeat several times.

Tongue exercise: Press your tongue against the roof of

your mouth, then push the tip of your tongue against
the back of your front teeth. Hold for a few seconds
before releasing. Repeat several times.

Ogee curve exercise: Place your fingertips at the

outer corners of your forehead and gently pull
downward, following the curve of your face to your
chin. Hold for a few seconds before releasing. Repeat
several times.
32) Smoking to accelerate aging(200 iq):
Smoking can contribute to the development of an "ogee
curve" and hollow cheeks by damaging collagen and elastin
fibers, reducing blood flow, and accelerating the natural
aging process.

This is pretty counterintuitive and I don't recommend you

doing this but the premise is basically cigarettemaxxing to
reduce fat pads since you'll age faster

33) Using accutane to reduce skin thickness:

One theory is that Accutane can reduce skin thickness by
decreasing the activity of certain cells in the skin called
keratinocytes. Keratinocytes are the most abundant cells
in the outer layer of the skin, known as the epidermis. They
produce a tough protein called keratin, which helps to
provide structure and protection to the skin.
Accutane is thought to decrease the activity of
keratinocytes by binding to and activating specific
receptors in the cells. This can lead to a reduction in the
production of keratin, which in turn can result in a thinning
of the epidermis and a reduction in skin thickness.

Another theory is that Accutane can reduce skin thickness

by affecting the production of collagen, which is a protein
that provides strength and support to the skin. Studies
have suggested that Accutane can reduce the production
of collagen in the skin, which can lead to a thinning of the
dermis, the deeper layer of the skin.
34) Fillers:
Dermal fillers are a type of cosmetic injectable that
can be used to improve hollow cheeks by adding
volume and restoring a more youthful appearance
to the face. There are different types of fillers, but
many contain hyaluronic acid, a substance that
occurs naturally in the body and helps to hydrate
and plump the skin.

When injected into the cheeks, fillers can restore

lost volume and create a more defined, contoured
look. The procedure involves injecting small
amounts of filler into specific areas of the cheeks
using a fine needle or cannula. The filler is then
massaged into place to create a smooth, natural-
looking result.

The effects of fillers typically last anywhere from

six months to two years, depending on the type of
filler used and the individual's metabolism. Repeat
treatments are typically needed to maintain the
desired result.
35) Aqualyx:
When injected into the cheeks, Aqualyx works by
breaking down the cell membranes of fat cells,
causing them to release their contents. The body
then metabolizes and eliminates the fat over time,
resulting in a reduction in volume in the treated
area.

36) Fat grafting:

Fat grafting, also known as fat transfer or fat
injection, is a cosmetic procedure that can be used
to create hollow cheeks by adding volume to the
midface. The procedure involves harvesting fat
from one area of the body, typically the abdomen
or thighs, and injecting it into the cheeks to create a
more youthful and contoured appearance.

During the procedure, the fat is harvested using

liposuction techniques and then processed to
remove impurities and prepare it for injection. The
fat is then injected into specific areas of the cheeks
using a fine cannula or needle, and massaged into
place to create a smooth, natural-looking result.
37) Implants:
Cheek implants are designed to add volume and
definition to the cheeks. During the procedure, the
implants are placed over the natural cheekbones to
create a more defined, contoured appearance.

If a person has a small amount of natural cheekbone

structure, the addition of cheek implants can create a
more defined look by pushing the skin and soft tissue
outward. This can create a slight indentation or
hollow in the area just below the implant, giving the
appearance of hollow cheeks.

38) Bone smashing:

Bone smashing" or "bone remodeling" is a
controversial and risky procedure that involves
intentionally breaking the bones of the face in order
to reshape them and create a more aesthetically
pleasing appearance.

The idea behind bone smashing is based on Wolff's

law, which states that bone tissue will adapt to the
forces placed upon it. In theory, by applying pressure
to the facial bones, they could be reshaped over time
to create a more desirable appearance.
39) Lasix aka furosemide (actually deadly do not
abuse):
Lasix or furosemide is a medication commonly used to
treat conditions such as edema, high blood pressure,
and congestive heart failure. While Lasix and
furosemide are not typically associated with
contributing to hollow cheeks, they can have side
effects that may affect the appearance of the face.

One of the side effects of Lasix and furosemide is

dehydration. These medications work by increasing
urine production, which can lead to a loss of fluids
and electrolytes in the body. Dehydration can cause
the skin to become dry and less plump, which may
contribute to a sunken or hollow appearance in the
cheeks.

In addition to dehydration, Lasix and furosemide can

also cause changes in the levels of electrolytes in the
body, such as sodium and potassium. Electrolyte
imbalances can cause a variety of symptoms,
including weakness, fatigue, and muscle cramps. In
severe cases, electrolyte imbalances can lead to
serious health complications.
40) Bichectomy:
Bichectomy, also known as buccal fat removal, is
a cosmetic procedure that involves the removal
of fat pads from the cheeks. The procedure is
designed to create a more defined and contoured
appearance in the face by reducing the size of
the cheeks.
During the procedure, the surgeon makes a small
incision inside the mouth, and then removes a
portion of the buccal fat pad, which is a
collection of fat located in the cheek area. The
procedure typically takes about an hour to
complete and is performed under local
anesthesia or general anesthesia.

Bichectomy is considered a safe and effective

procedure with minimal downtime. Most people
are able to return to work and their normal
activities within a few days after the procedure
41) Lateral osteotomy:
Lateral osteotomy is a surgical procedure that
involves reshaping and repositioning the bones in the
nose to improve its appearance and function. The
procedure is typically performed as part of a
rhinoplasty or nose job.
During a lateral osteotomy, the surgeon makes
incisions in the skin around the nose and then uses
specialized instruments to cut and reshape the bones
in the nasal sidewalls. This can involve breaking and
repositioning the bones to create a more defined and
aesthetically pleasing appearance.

Lateral osteotomy can indirectly affect the

appearance of the midface by altering the shape and
position of the nasal bones. Depending on the extent
of the work being done, lateral osteotomy may result
in a more defined and contoured appearance of the
nose, which could contribute to the appearance of a
more prominent ogee curve.

Additionally, lateral osteotomy may have an impact

on the overall balance and proportion of the face,
which could affect the appearance of the midface
area. In some cases, the reshaping of the nasal bones
during lateral osteotomy could lead to a more defined
and prominent cheekbone area, which could create
the appearance of less hollow cheeks.