MY HAIR LOSS PREVENTION PLAN: HOW TO STOP HAIR LOSS

By it's an Omar thing

For most men approaching 40, hair loss can be a real concern. Over 65% of men will experience some form of hair loss by the age of 40, and, without a cure, it's a problem that's not about to go away any time soon. 

Now, just because there isn't a cure for baldness, it's not actually all doom and gloom, thankfully. There are ways in which baldness can be treated, resulting in a slowing down of hair fall, and stimulation of hair regrowth. 

However, treating hair loss can be quite complicated, as results will always vary from person to person, so it is absolutely vital that you choose the right treatment plan that works for you, individually. 

How To Stop Hair Loss

In this post, I'll go through five key products that I use in order to slow down my receding hairline. Now, thankfully, at 38, I still have a relatively good head of hair. My hair has lost some of its density since I hit my 30s, but not to the point where it really shows. 

So, I've decided to try five products that I hope will help me slow down (and stop) my hair loss dead in its tracks. For the sake of my health, I have chosen to stay away from prescription drugs like finasteride. I know finasteride isn't guaranteed to give you those nasty side-effects, but even so, I don't want to risk it, and I don't particularly want to be putting drugs into my body. 

1. Nizoral Shampoo (ketoconazole)

I started using Nizoral shampoo a few weeks ago in an attempt to treat my thinning hair with a formula that works deep into the scalp.

 
Nizoral contains ketoconazole, and while it is most frequently used for its antifungal properties to treat infections or conditions like seborrheic dermatitis, there is anecdotal evidence indicating that it may also help promote hair growth or reduce hair loss.

I use this shampoo up to two times a week. I apply a small amount, lather in well, leave in for around 5-6 minutes, and then wash out. I'm hoping that, when used in conjunction with my other four products, it will help halt my shedding, and stimulate hair growth. 

2. Kirkland Minoxidil Foam 2%

Next up is a product that I've known about for years, but I never really felt the need to try. Minoxidil, more commonly branded as Regaine/Rogaine, is the only topical treatment for hair loss that is medically approved.  

Minoxidil can help stop the hair loss in its tracks, and in some cases, it can even help regrow new hair. As my main area of hair loss is at the frontal hairline, I shall only be applying the minoxidil in and around that area of my scalp. I will be applying the minoxidil twice a day, once in the morning, and once at night. I have chosen to use the foam, rather than the liquid, because it dries instantly.

3. Micro-needling

While used as an anti-aging skin treatment, micro-needling may also be a method of treatment for hair loss. There's even evidence that it can help a special type of hair loss known as alopecia areata. The same process of creating wounds in the skin is also thought to regenerate the health of the hair follicles.

I've seen a bunch of guys on the internet trying the micro-needling technique on their heads, along with minoxidil, and the hair growth results have been quite extraordinary. 

So, using the micro-needling device, the derma roller, in conjunction with the minoxidil, I am hoping to see some excellent hair regrowth in the coming weeks and months. I will be micro-needling just once a week, with a 1.5mm derma stamp. If you choose to go for a 0.5mm micro-needling device, then you may have to use it twice a week. 

4. Multi-Vitamin Supplement

Multi-vitamin supplements are an absolutely vital part of a good hair care routine.  Multi-vitamin supplements can help prevent excess hair fall, and promote the healthy function of hair growth. 

I use HR23+ hair supplement, which is one of the market leaders. Now, supplements and vitamins will not cure baldness, but they can offer a you a safe alternative to finasteride, so you won't ever have to compromise on your health and wellbeing. 

I take four capsules daily. 

5. Biotin & Collagen Shampoo 

Finally, I use Biotin & Collagen shampoo by OGX. Shampoos do not treat hair loss to any great effect, but they do offer you a good health hair solution, particularly when used in conjunction with more potent treatments like minoxidil. 

This shampoo lathers wonderfully well, and helps to thicken and strengthen the strands. If you're looking to get a bit of volume in your hair, then be sure to use this shampoo 2-3 times a week. 

For a full breakdown of my hair loss prevention plan, and updates on my documented hair loss journey, check out my videos here: 

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SAFE ALTERNATIVE TO PROPECIA: HR23+ HAIR LOSS TREATMENT

As part of our Hair Loss Awareness Month feature, we take a look at the FDA approved male hair loss treatment pill, Finasteride, and see whether there is a safe alternative to the prescription drug. 

Finasteride for male pattern baldness

Finasteride, which is most commonly branded as Propecia or Proscar, is a medically approved oral treatment pill for male pattern baldness. It blocks the action of an enzyme called 5-alpha-reductase. This enzyme changes testosterone to another hormone that causes the prostate to grow or hair loss in males. It will increase testosterone levels in the body, which decreases prostate size and increases hair growth on the scalp.

Finasteride can be effective in slowing down and even halting hair loss in men, however, there are risks of negative side-effects, and some can be quite severe. The most common negative side-effects from Finasteride are: low sex drive, impotence/erectile dysfunction, skin rash, headaches, alternation of mood, breast swelling, and feminisation. 

So, as you can imagine, a lot of men are not willing to take on the potential side-effects of Finasteride, which leads them to look elsewhere for safer alternatives. The question is, though: What is the best safe alternative to Finasteride? 

Is there a safer treatment than Finasteride for male pattern baldness?

Finasteride is the only oral treatment that is medically approved, so replacing it with something that is free from chemicals and harsh drugs, isn't an easy task. Finasteride has proved to be effective in treating hair loss, whereas natural alternatives offer varying results, and many need further testing. 

The most obvious alternative would be in the supplement form. Multi-vitamin supplements are fast becoming the most popular choice of product for hair health. They contain a broad range of anti-androgen ingredients, as well as hair growth promoters that combine to help slow down the rate of hair shedding, and increase the rate (and speed) of healthy hair growth. 

Multi-vitamin supplements are unlikely to give the same results as Finasteride, but even so, they still offer men (and women) a viable solution for treating hair loss to a certain extent. The problem is, there are quite a few multi-vitamin supplements on the market to choose from, so finding one that works best for you individually, can be a tricky task. 

Are multi-vitamin supplements good for hair growth? 

In all honesty, the vast majority of multi-vitamin supplements are unlikely to be effective in treating hair loss. This is usually down to the fact that most multi-vitamin supplements lack enough hair beneficiary ingredients to make much difference to the hair. Many of these types of supplements are rushed and put together too quickly, with the sole purpose of getting them onto shelves to make money. 

However, there are a few multi-vitamin supplements that can work well in slowing down hair loss, and helping with the maintenance of healthy hair growth. 

Market leading multi-vitamin hair supplements such as Viviscal and HR23+ have been carefully formulated, with each ingredient serving its purpose for the cause. They are pricier than your average multi-vitamin supplement, but like with anything in life, you generally pay more for better quality. 

What is the best multi-vitamin hair supplement? 

Of the two main ones mentioned, HR23+ would probably be regarded as the best on the market. It has a fine blend of anti-androgens and hair growth promoters that combine to help prevent excess hair shedding, and support the function of healthy hair growth in men (and women) suffering from early stages of baldness and thinning hair.

HR23+ contains key B vitamins (Biotin, Folic Acid, Niacin, Pantothenic Acid) that are primarily responsible for the development of hair cell growth, as well as the skin cells and nails. Ginkgo Biloba contains natural qualities which help generate hair growth by providing more nutrients to the hair follicles.

The combination of Stinging Nettle (Nettle Leaf Extract) and Green Tea Extract helps stump excess shedding and promotes hair regrowth. The potent extract of Saw Palmetto may block 5-alpha-reductase, an enzyme that converts testosterone to DHT (the cause of baldness). HR23+ combines a key blend of hair growth promoters and DHT blocking properties for optimal results.

Although potent, HR23+ is free from negative side-effects, and offers men a safe and effective alternative to harsh prescription drugs like Finasteride. 

Is HR23+ more effective than Finasteride? 

In studies, 80% of men taking Finasteride 1mg preserved their original hair follicle counts and 64 percent experienced some regrowth after two years of continued use. 

In a user survey taken by HR23+ in 2021, 48% of users noticed less hair fall, and 22% reported an improvement in hair thickness and texture. 

It is likely that you will experience more noticeable results from using Finasteride, but HR23+ can offer you a safe and effective alternative, should you wish to avoid the negative side-effects.  

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HOW EFFECTIVE IS RU58841 FOR HAIR REGROWTH?

What is RU58841?

RU58841 is a nonsteroidal antiandrogen that blocks the effects of androgens like testosterone and dihydrotestosterone (DHT). DHT is a male hormone that causes pattern baldness by attaching itself to the follicle and shrinking it. RU58841 has been found to inhibit DHT, thus stopping hair loss.

Male pattern baldness doesn’t occur because of an excessive amount of DHT. Baldness occurs because of a sensitivity to DHT, and so by reducing this sensitivity, hair loss can be slowed down and even halted. 

Originally discovered to treat androgen-dependent skin disorders, such as acne, RU58841 has also been found to treat alopecia (hair loss). As things stand (2021), RU58841 can’t be prescribed and sold at any pharmacies, as it has not yet been medically approved.

Does RU58841 Stop Baldness and Regrow Hair?

In studies, scientists saw steady hair growth in patients after only two months. In a study using finasteride, the patients showed a decrease in DHT and an increase in testosterone levels, but the patients that were administered with RU58841 had no significant changes in DHT and testosterone levels.

Researchers conclude that 5 percent of topical RU58841 not only induced noticeable effects on hair and follicular regrowth in such a short amount of time, but were also able to continue these effects with persistent use.

What are the negative side-effects of RU58841?

RU58841 hasn't entered phase two of drug development, so it is unknown what side-effects there could be.  However, it is also important to note that RU58841 does not only block DHT, but all other androgens including testosterone, so there are likely to be negative side-effects that we can predict. 

Interference with the physiologic activities of androgens can lead to side effects such as:

• chest pain
• dizziness
• fatigue 
• headaches
• low libido
• impotence 
• mood swings
• blurred vision
• feminisation 
• breast pain 
• breast swelling 

This is the reason why it is advisable that you use RU58841 with great caution. If possible, consult your doctor or healthcare provider before you use this product or when you notice symptoms after using it.
RU58841 is not legally available for commercial use, so please do exercise caution if you’re considering using it.

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NEGATIVE SIDE EFFECTS FROM FINASTERIDE / PROPECIA

The hair loss treatment sector continues to evolve, and the past few years has presented men with more options to treat baldness. With the advent of 5-alpha-reductase inhibitors such as Finasteride (Propecia), topical treatment therapies like Minoxidil (Regaine/Rogaine), anti-androgen multi-vitamin hair supplements, and the evolution of surgical hair restoration, for many, living with noticeable hair loss is no longer inevitable. 

Modern science has now made it possible to stop or slow the progression of hair loss, and for some, to even regrow lost hair, to a certain extent. However, with that said, hair loss is still an issue that affects over 65% of men before they reach the age of 40. Not all men respond well to treatments, and therefore treating baldness can be a more complex issue for some. 

It should be noted that, despite there being so many hair growth products on the market, the vast majority of advertised "treatments" do not work for the prevention and treatment of hair loss. For example, there is no shampoo that has been medically proven to treat baldness. In fact, only two treatments have been FDA approved, and they are Minoxidil (5% solution for men, and 2% solution for women) and Finasteride (a male treatment pill). 

Although many products are not medically approved, that's not to say they don't work. Some products on the market can effective in slowing down and stopping male pattern baldness, but they are few and far between.

One of the treatments that has been clinically proven to successfully treat hair loss in men to varying degrees, is Finasteride, which is commonly branded as Propecia or Proscar. 

Finasteride was originally developed by Merck as a drug to treat enlarged prostate glands (Proscar). During the trials on men with prostate problems an intriguing side effect of hair growth was observed. Since finasteride had already been approved by the FDA to treat enlarged prostates in men, Merck and Company decided to pursue the possibility of developing finasteride as the first pill to treat male pattern baldness.

On December 22, 1997 the FDA approved a 1mg dose of finasteride for the treatment of androgenic alopecia in men (male pattern baldness).

What are the negative side effects of Finasteride / Propecia? 

While Finasteride is generally well tolerated, as with all drugs, negative side effects can occur. Here are the most common negative side-effects that men have experienced from taking Finasteride.

Impotence

Finasteride has always been associated with sexual side effects, with one of the most common being impotence. In many cases, men continue to suffer from impotence, even after they've stopped using the drug, suggesting the possibility that the dysfunction may be permanent. In a clinical series, 20% of Finasteride users reported persistent erectile dysfunction. There have also been reports of men suffering with testicular pain. 

Lowered Libido

Continuing the sexual dysfunction theme, a vast amount of Finasteride users have reported a lowered sex drive. This commonly occurs in conjunction with erectile dysfunction. Male users have also reported having trouble orgasming, and abnormal ejaculation. 

Severe Swelling

Some users of Finasteride have reported severe swelling, particularly around their hands and feet. Finasteride can cause weight gain, with swelling being one of the main culprits. Swelling can also occur in the chest area, which can be quite painful. Swelling in the feet is also a side effect that can occur in the medically approved topical solution, Minoxidil. 

Breast Enlargement

One of the scariest side effects of taking Finasteride revolves around the chest. Many men have reported severe swelling around the chest area, with some cases of breast enlargement. Finasteride can cause the growth of breast tissue. While acknowledging this risk, the manufacturer tends to refer to it as “swelling,” which implies a temporary condition, or “enlargement,” which is somewhat vague

Dizziness, Headaches, Depression and Anxiety

Some of the possible side effects of taking finasteride 1mg include: depression or anxiety. dizziness, physical weakness, or feeling like you might pass out. Headaches are also common occurrences when taking the drug, and some of these side effects can last, even after discontinuation of the drug. 

Skin Rash

A small number of users have reported severe skin rash and discolouration, from using Finasteride. However, in most cases, symptoms tend to clear after discontinuing the drug. 

Feminisation

Finasteride causes certain male individuals to show symptoms of de-masculinisation and feminisation after exposure. Androgens produce masculinisation and estradiol (E2) and progestogens, like allopregnanolone (3ɑ,5ɑ-THP), produce feminisation. There is a shunting of metabolism via 5ɑ-R with finasteride.

What are the safe alternatives to Finasteride?

Whilst there are no other medically approved treatments than the two mentioned, there are certain products on the market that can help slow down and even half the fall of hair, both safely and with no negative side-effects. Deficiencies in specific vitamins can lead to hair loss or thin, brittle hair. Consuming enough of each vitamin in the diet may help keep the hair thrive. 

The most natural option would be to try a well established mutli-vitamin supplement that contains anti-androgens. These are supplements that contain DHT blocking ingredients, such as Saw Palmetto, in conjunction with hair growth promoters like Vitamin B7. The market leaders include Viviscal and HR23+. 

Although multi-vitamin supplements are not medically approved to treat baldness, they do offer a much safer and natural way to combat excess hair shedding. They can be effective, and you won't ever be compromising your health or wellbeing. 

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HOW TO BEAT BALDNESS SAFELY & EFFECTIVELY

 K. Ashton

Having suffered from hair loss since my early twenties, over time, I have managed to slow down and stop the shedding. I am now 37, and my hair seems thicker and healthier than it has ever been. And this, by avoiding prescription drugs, like Finasteride. 

When I look at my male friends, most of whom are around the same age as me, I'd say 90% of them are now bald. Most of my friends started losing their hair in their twenties, and by the time they hit their thirties, it was game over, sadly for them. 

It's pretty crazy to think that at the age of 25, I was seeing significant hair fall, and I was terrified I wouldn't make it to the age of 30 with a head of hair. Now I'm pretty convinced I'll make it to 50 with a relatively full head of hair, which, as you can imagine, I am delighted about. I've also managed to do all this without using harsh prescription drugs that have potentially negative side-effects. 

How have I stopped Hair Loss?

There really is no secret as to how I stopped my hair falling out. I just acted early, and was very persistent. There was never a 'magical cure' for my balding - it was simply about me going through a phase of 'trial and error', in order to find the right treatment that worked best for me. When battling hair loss, you have to be patient, but also persistent. 

I threw away a heck of a lot of my hard earned cash on products that simply didn't work. I used some products for a year, and I didn't see a single new hair grow in that period of time. Investing a lot of time and money on hair products that have absolutely no effect on your hair, is not ideal, but in my case, it was necessary.

So, just to bear in mind, it wasn't easy for me, but the whole process was absolutely worth the time and money spent. I now have a good hair care routine and a few products that have enabled me to get to a point where the excess shedding of hair has been halted, or slowed down, at the very least. 

Make sure you do your research. Know the market, know what you are buying, and develop a good knowledge of ingredients, case studies and facts. The more you know about the industry, the better chance you will have of finding an effective treatment.

What's my Hair Loss Prevention routine?

Now, I wouldn't say it was just one product or treatment in particular that helped me stop my hair falling out. It was more of a combination of products and treatments that gave me the right hair care routine, that, in turn, helped stop the shedding, and helped my hair grow healthier and thicker.

I still get a lot of people asking me what my exact hair care routine is, and I'm always happy to share it with anyone who wants to know. So, here's what I use throughout the week, in order to help stop excess hair shedding, and promote healthy hair growth. 

*I should state that there isn't a cure for hair loss. None of these treatments are cures, but they can help slow down and stop hair loss in people suffering from early stages of baldness. 

A. HR23+ Hair Restoration Supplement

I use HR23+ daily, as instructed on the label (four capsules a day). This supplement is the best I have tried, and is an essential part of my daily hair loss prevention routine. I've tried so many multi-vitamin hair supplements over the years (TRX2, Procerin, Nutrafol), but none of them worked for me. 

HR23+ was the first product that showed significant improvement in my strands, and still, to this day, is seems to work very well for my hair. HR23+ won't regrow lost hair, but I do put much of my halted hair loss down to this supplement. 

B. OGX Argan Oil Shampoo

Argan Oil shampoo thickens my hair dramatically, and argan oil is a proven hair beneficiary ingredient. I use this shampoo about 2-3 times a week, and it works well in thickening the appearance my hair. The phenols in argan oil support and strengthen hair follicles. The vitamins in argan oil promote healthy skin and scalp. So, argan oil not only promotes hair growth, but it helps you grow thick, healthy hair to boot.

C. Minoxidil Foam

Minoxidil is the only medically approved topical hair loss treatment. Due to that fact, I thought I'd give it a try. At first, I noticed severe shedding, which is apparently a normal thing to experience during the early stages of usage, but I wasn't overly keen on continuing with it, so I stopped using it. Then, a couple of years later, I decided to start using it again, but I keep my use of this stuff to an absolute minimum. I apply the Minoxidil foam to my scalp around once, maybe twice, a week. 

This formula won't work for everyone, but it can make a slight difference, if used consistently. Also, it should be noted that minor negative side-effects can occur with this solution, but only in very rare cases.

D. Biotin 5000mcg

I decided to add Biotin to my hair care routine, which I now take every day, and I have opted for the 5000mcg, as I already take the vitamin in the HR23+ supplement. I find the extra dosage of Biotin can potentially help with the healthy function of stronger, faster hair growth, but it does not regrow lost hair.

Although there is no recommended dietary allowance for biotin, proponents often recommend taking 2-5 mg (2000 to 5000 mcg) of biotin in supplement form daily in order to strengthen hair shafts and achieve results.

E. Derma Roller

After reading about micro-needling and its ability to stimulate hair follicles, I decided to give it a try. I use a derma roller, which is a micro-needling device, about once or twice a week, in and around my temples and crown region of my scalp. It's a good device that can help regrow hair, especially when used in conjunction the other treatments.

I find, as many others do, that the derma roller is particularly effective when used with minoxidil. The two combine to help stimulate the growth of hair follicles. I use the 0.5mm derma roller twice a week, but I do not apply minoxidil on those two days.

F. OGX Biotin & Collagen Shampoo

The Biotin & Collagen Shampoo is another gem by OGX, and remains one of the best shampoos I've ever tried. I also find that this product works particularly well when used in conjunction with HR23+. I couldn't tell you why, but the two seem to produce excellent improvements in my hair. This shampoo may not perform miracles, but it might help strengthen your hair strands --- and it certainly won't do your hair any harm. Give it a try! 

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WHAT IS THE BEST SUPPLEMENT THAT CAN TREAT HAIR LOSS?

David Bruce from HLS Hair Clinic.

Hair loss affects vast the majority of adult men, and about half of adult women. Losing hair is a universal problem, and it's not about to go away any time soon.

Although there isn't a cure for baldness and thinning hair, there are some treatments that can help slow down, and even halt hair fall. Thousands of men (and women) come to my clinic every year, seeking solutions for hair loss. In almost all cases, the hair loss type is pattern baldness. 

The good news is, for patients who suffer from early stages of hair loss, the chances of finding an effective treatment are relatively high. As I always say to my patients, treating hair loss is a long and complicated process. Results vary from person to person, from treatment to treatment, therefore, I always recommend a period of trial and error.

Once you find a treatment that works for you, you'll be able to assemble a hair care plan, and hopefully, hold onto your hair for longer. Remember, treating baldness is a long-term thing, so, if you're determined to beat hair loss, be prepared to commit to a treatment plan that will go on for years, and it's likely to be quite expensive, too.

What Hair Loss Treatments to Recommend?

Hair loss treatments are varied, and with any treatment, results will always vary from person to person, therefore recommending a certain treatment to a patient can be quite difficult. With thousands of treatments to choose from, you must be careful not to commit to something that doesn't work. 

I would say that, of all the hair loss treatments on the market, only around 5% of them will work to some extent, and only a small fraction of that 5% will work to a full extent. 

Hair loss treatments come in varying forms, such as topical solutions, electric devices, and prescription drugs. There are also surgical procedures, like hair transplantation and micropigmentation. However, the most common form of treatment I recommend to my patients is the multi-vitamin supplement.

Why Multi-Vitamin Supplements are good for your hair 

Multi-vitamin supplements are becoming hugely popular for treating baldness, and maintaining general hair health. They're safe, natural, and act as a healthier alternative to the potentially harsh chemically based prescription drugs, such as Finasteride. Some multi-vitamin supplements can be very effective in slowing down/halting hair fall, and adding thickness and strength to the strands. 

Here, I'll run through the four multi-vitamin supplements that seem to be leading the way in today's market. Now, they're not all necessarily the best, but they're by far the most popular, and the ones I talk about most frequently to my patients.

1. HR23+ Hair Restoration Supplement

Made in the Untied Kingdom, and rated by many industry experts are the best multi-vitamin hair supplement on the market, HR23+ is a naturally formulated capsule that contains 23 key active ingredients that combine to help prevent excess hair shedding, and support the healthy function of hair growth in men (and women) who suffer from early stages of baldness and thinning hair.

This supplement was brought to market in 2015, and has since gone on to become Europe's leading hair product of its kind on the market. HR23+ not only helps stop hair loss, but it has also shown to promote the rate of hair growth, and improve strand thickness and texture. 

Nearly 9 out of 10 users who I recommended this supplement to (87% men and 89% women) have been satisfied with the results, and have re-ordered it as an ongoing treatment. HR23+ also has the benefit of being safe and free from any negative side-effects. HR23+ is an excellent supplement to use in conjunction with other hair health products, and it is also popular with men post-hair transplant. 

A single bottle of HR23+ (one month supply) retails for £49.95, but you can get it cheaper if you purchase it in multi-packs, and take advantage of the company's ongoing discount codes.
For regular offers and discounts on HR23+, sign up to their newsletter. 

How effective is HR23+ for treating hair loss?

Although not medically approved, HR23+ can be an effective treatment for early stages of baldness. This highly potent multi-vitamin supplement contains a key blend of DHT blocking properties and hair growth promoters that work in conjunction with each other to help combat thinning, and support stronger hair growth.

Users should be realistic about taking any product of this nature, because it is not FDA approved, and results will vary from person to person. Many of my patients have reported a slowing down of hair loss, and thickening of hair, particularly in female users. Here is the annual user feedback report 2021. 

Some users have even reported some areas of hair regrowth, in and around the frontal hairline, and in the crown region of the scalp. The majority of my patients noticed significant improvements in their hair within 8-12 weeks of using HR23+. Some see results sooner, and others later. Only around 8% of my patients who have used HR23+ reported seeing no real change in their hair after the minimum trial period of 12 weeks.

HR23+ Verdict: HR23+ can work for the vast majority of male and female users, but you should be realistic about its effectiveness. If you suffer from early stages of baldness or thinning hair, then I would recommend using HR23+ for a minimum period of 10-12 weeks, continuously.

 
Rating: 4.5/5

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3. VIVISCAL Man Advance Hair Vitamins

Viviscal is the most well known hair supplement due to its commercial clout. They do separate supplements for Men and Women, with the women's version the more popular of the two. This supplement contains vital hair beneficiary ingredients Zinc and marine proteins. It helps maintain the growth of normal, healthy hair.

Around 7 out of 10 users who I recommended this supplement to (75% women and 62% men) have been satisfied with the results, and have re-ordered it as an ongoing treatment. Viviscal also has the benefit of being safe and free from any negative side-effects. Viviscal is not a medically approved treatment for baldness. 

Expect to pay in the region of £39.99 for one bottle (one month supply), but you can get it cheaper if you purchase it in multi-packs, from various online sellers. The three pack option is the most popular purchase. 

How effective is VIVISCAL for treating hair loss?

Viviscal is not FDA approved, but it can also act as an effective treatment for thinning hair. Both supplements can nourish the strands and help promote stronger hair growth, and are both suitable for all hair types.

Viviscal, along with HR23+, are now the only multi-vitamin hair supplements that I currently recommend to my patients. I used to recommend a host of other multi-vitamin hair supplements, but I found Viviscal and HR23+ to have the best success rate among the users. Users should be realistic when taking Viviscal, but, with continuous use for a minimum period of three months, there is every chance you will see significant improvements in your hair. 

The majority of my patients did notice significant improvements in their hair within 8-12 weeks of using Viviscal, however, this was slightly below the success rate of HR23+. About 15% of my female patients who have used Viviscal reported seeing no real change in their hair after the minimum trial period of 12 weeks. It was considerably less for men, which leads me to believe the women's supplement is the more effective of the two. 

Viviscal Verdict: Like any good multi-vitamin hair supplement on the market, Viviscal is quite expensive, but it falls within the usual pricing range for a product of this type. It can work for most male and female users, but you should be realistic about its effectiveness. 

If you suffer from early stages of baldness or thinning hair, but you want to spend as little as possible, then I would recommend using Viviscal for a minimum period of 12 weeks, continuously.

 
Rating: 4/5

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4. TRX2 Hair Molecular Supplement

TRX2 is a food supplement designed to help men and women maintain normal healthy hair. It consists entirely of a blend of natural, hair growth promoting ingredients such as powerful amino acids and vitamins (potassium, biotin and L-carnitine).

TRX2 is made by Oxford Biolabs, manufactured in Germany, and it came to market in 2011. It had plenty of exposure through the media upon its release, and it quickly became the top selling hair supplement in Europe by 2013.

TRX2 only contains a handful of active ingredients, in comparison to the 20+ ingredients you'll find in HR23+ and the  Viviscal products. The active ingredients used in TRX2 include Biotin and Zinc, both of which you'll find in HR23+ and Viviscal supplements.

TRX2 bases its theory on potassium channels: Potassium ion channels have been implicated in a vast array of diseases ranging from hepatitis C to diabetes. These small pore-forming protein structures control the transport of potassium ions across the hair follicle’s cell membrane and are essential for retaining the follicle’s full biological activity and function.

It's a flawed theory, and one that doesn't make much sense when you delve deeper into it. TRX2 is, effectively, a supplement that is loaded with potassium. There is little evidence to suggest this theory could even be close to being viable, and this is shown in the decade this product has existed - there has been no sufficient evidence to suggest that users of this supplement have experienced any of the claimed results.

I used to recommend my patients to TRX2, but I have since stopped doing so. None of my patients, both male or female, noticed any significant results from using TRX2. I've yet to have any positive feedback from any male or female user of TRX2.

TRX2 Verdict: TRX2 is by far the most expensive supplement of the ones mentioned in this article. Results will vary from person to person, but I would warn you to be very cautious before spending your hard earned money on TRX2. For its price, and how its users have rated it, it's a big risk to take. I would put this supplement as the weakest of the four.
Rating: 2/5

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Final verdict: Which hair growth supplement is the best?

As a professional who has worked in the hair loss sector for over ten years, I would have no hesitation in recommending HR23+ or both Viviscal products to my patients who suffer from early stages of baldness and thinning hair. Based on the experiences of my patients, and feedback it received, I would not recommend TRX2.

As I have said throughout this article, results will vary from person to person. Different products have varying results, and unless a product is specifically approved as a treatment for hair loss, it is impossible to recommend a product that will give you 100% effective results.

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HOW TO STOP EARLY STAGES OF BALDNESS AND THINNING HAIR

How to best treat early stages of Male Pattern Baldness

It seems an increasing amount of young men are losing their hair. What was once something that happened to a guy in his 40s, is now regularly occurring in his 20s. Hair loss is more frequent than ever, and without a cure, it's not about to go away any time soon.

Fear not, though, because even without a cure, there are still some viable ways in which you can minimise hair loss, and maintain your locks. It's just a matter of knowing what treatments for baldness are out there, and what could potentially work for you. 

Over the next four weeks of Hair Loss Awareness Month, we'll produce some hair loss related articles for you guys to mull over, and we hope they help you find a solution for your hair.  In this addition, we'll go through some treatments available to help tackle the devastating effects of baldness and thinning hair in young men. 

Minoxidil

Let's start off with Minoxidil. Minoxidil, which you'll probably recognise in the form of Regaine (or Rogaine in the US), is the only medically approved topical hair loss treatment on the market, which can also be purchased over the counter with no doctor's prescription. 

The Minoxidil treatment is a common starting point for men who are noticing early stages of thinning hair. The FDA approved treatment for hair loss has been shown to help slow down the rate of hair fall, and help regrow hair, albeit, on a minor scale. Don't expect miracles from this, though, as it is unlikely to make severe changes to your hair - however, it is worth trying if you are suffering from early stages of baldness. 

It should also be noted that Minoxidil can come with negative side-effects such as headaches, dizziness, weight gain, skin rash, and fatigue. 

Also, don't be put off by the expensive supermarket brands like Regaine/Rogaine, because you can purchase Minoxidil for much cheaper, when you go with brands like Kirkland - it's exactly the same product at just a fraction of the price.

Minoxidil comes in two forms - liquid and foam - You would probably be better off purchasing the foam, as it dries instantly, and is less messy to apply. 5% extra strength is the one you want. Apply 1ml (half a cap) twice a day (morning and night) every day. One can of Minoxidil foam will last you around four weeks. You might feel a little dizzy during the first few applications, but these symptoms should go away as you get used to it.

Buy Kirkland Minoxidil 5%

Saw Palmetto

Saw Palmetto is a North American plant extract. Studies have shown it can prevent the formation of DHT (the cause of baldness). It's a potent extract, so caution is advised, however, it is generally regarded as a safe supplement, and it's also a good treatment to help prevent the risks of prostate cancer.

Many men (and women) have noticed less hair falling out after taking it, but bear in mind, it doesn't help with the regrowth of hair. Although Saw Palmetto is very cheap, and can be purchased for around £10 a bottle, it is more effective when used in conjunction with other hair beneficiary ingredients. 

There are a lot of myths surrounding Saw Palmetto, but most are exactly that - myths. There's no harm in adding a little Saw Palmetto to your daily intake. Just make sure you don't take too much. 250mg-500mg should suffice.

Buy Saw Palmetto

Biotin

Biotin is a hair growth promoter, so be sure to add it to your daily intake. Biotin pills are cheap, high dosage, and effective. While Saw Palmetto helps prevent the shedding, Biotin helps promote hair growth - so it's a great combination. Many of the top multi-vitamin hair supplements use the combination of Biotin and Saw Palmetto, because they work so well together. 

As good as  Biotin is for your hair, it will not regrow the strands. It will make the hair grow faster, and it can increase the thickness and texture of the strands, but it doesn't physically regrow lost hair. However, when used with Saw Palmetto, it can be a hugely effective treatment for early stages of hair loss. 

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Multi-Vitamin Supplements

For the hair to thrive, we all need to get certain vitamins and minerals in our daily diet, but this is near impossible through food alone. So, multi-vitamin supplements offer you an excellent solution for your hair. With a leading multi-vitamin hair supplement like HR23+, you'll be consuming key hair ingredients like Folic Acid, MSM, Pumpkin Seed, Nettle Leaf, Choline, and Gingko Biloba through one, easy to swallow, convenient pill.

HR23+ is a carefully formulated multi-vitamin hair supplement that is packed with 23 hair beneficiary ingredients, including the DHT inhibitor, Saw Palmetto, and the hair growth agent, Biotin. This supplement is the market leader, and has been getting some positive reviews from the male (and female) users, so it is definitely worth a try. Start off with a three month trial and then asses your results. As far as supplements go, HR23+ is definitely your best bet. 

Buy HR23+

Micro-needling

Here's a little secret from the hair loss industry. Consider using a derma roller. A derma roller is a small device that uses pins to puncture tiny wounds into the skin. In order to heal the wounds, the body produces collagen, which promotes the growth of hair follicles.

This micro-needling device is used for anti-ageing on the facial skin, but users have discovered it can also work for re-growing hair. It has become particularly popular with men using it on their hairline.

You can purchase the recommended 0.5mm derma roller for about £10 from Amazon. Once you're ready to use it, simply roll the pins along the desired area of your scalp once or twice a week, for 102 minutes at a time. This can be even more effective when used in conjunction with Minoxidil and HR23+. 

Buy Derma Roller

Additional Tips to Beat Hair Loss

This may seem like a lot, but it really isn't. It's just a case of starting the routine, and sticking to it. Once it becomes a art of your daily routine, you won't think twice about it. 

It is easy to be defeatist and negative when it comes to hair loss, but there are plenty of safe and effective ways to treat it. So, relax, try and stress less (stress is a major cause of hair loss), and try not to think so much about your hair so much. Don't let it become an obsession. Just implement the plan into your daily routine and get on with living life. Using these treatments can help you hold onto your hair for longer. 

Also, remember it is perfectly natural to experience thinning hair as you approach your 30s. All men do. That is a fact. The problem is, most men don't do anything about it and they end up bald by the age of 35. Just start treating your hair now and you'll enjoy your hair for longer.

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HOW TO BENEFIT FROM HAIR LOSS AWARENESS MONTH

For hair loss sufferers, the month of August is the most important time of the year. The four weeks of August mark Hair Loss Awareness Month. It is the month of the year that is dedicated to everything hair loss, for both men and women. 

To mark this year's Hair Loss Awareness Month, we've assembled some key benefits you'll get from it. So, if you suffer from baldness and thinning hair, here's why you should grab Hair Loss Awareness Month with both hands... 

Learn About Hair Loss

This may seem obvious, but you're likely to learn more about hair loss during Hair Loss Awareness Month than any other time of the year. Companies, clinics, and information centres will be presenting plenty of information about the topic of baldness across the internet, so, if you need to know more about baldness, its causes, treatments etc. then be sure to keep your eyes peeled for free, regular information. 

Discounts on Hair Loss Treatments

One of the great benefits of Hair Loss Awareness Month is that many of the top clinics and treatments will be slashing their prices. So, if you're looking to get a surgical procedure, or if you use treatments for your hair, then be sure to keep an eye out for discounts and price-cuts - there will be plenty of them.  

Share Your Hair Loss Experiences

During Hair Loss Awareness Month, many hair loss forums and social media boards are packed with hair loss sufferers sharing their experiences with baldness and thinning hair. Take this opportunity to get information about hair loss, and what kinds of treatments have been working for certain individuals. Who knows, you may end up finding a treatment or routine that works for you. 

Most Common Types of Hair Loss in Men

Hair loss occurs in two thirds of men, but the process of going bald isn't always the same. Although they all fall into the 'male pattern baldness' category, there are three different types of progressions. Here are the main three...  

Thinning Hair

Losing up to 150 hairs daily is perfectly normal, however, it does become an issue when the amount exceeds that. While it's not particularly noticeable at first, it can however become a real problem. An overall thinning is more common in women, but also in men. This is when the top of the scalp experiences thinning, evenly throughout. As the hair gets thinner, the scalp gradually shows more and more, until it eventually leads to full baldness. 

Receding Hair Line

Perhaps the most common form of hair loss, it occurs in 65% of men by the age of 45. This pattern starts with gradual receding at the frontal hairline, eventually leading to thinning on the crown, and in many cases, full baldness. This is usually a slow process, but cases vary, and so sometimes it can be quick. 

Patchy Hair Loss

Often caused by stress, bad diet and illness, this type of hair loss can happen suddenly and should be handled with caution. Patchy hair loss is usually a temporary form of baldness, but it can be long term, so you should see your doctor about it before committing to any treatments. 

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FAMOUS MEN WITH HAIR LOSS: SOME OF THESE WILL SHOCK YOU

Celebs who try to hide their hair loss...

We all know how this goes: Hair loss sucks, and it seems more of us are suffering from baldness than ever before. According to statistics, over 65% of men will suffer from some form of thinning hair by the age of 40. What's more, that statistic gets even more frightening, because around 80% of men will experience hair loss by the age of 50.  

It seems like there's no getting away from baldness, but fear not, because you are not alone. Even the world's richest and most glamourous celebs aren't immune to hair loss. Heck, most of our heroes are suffering from some stage of thinning hair, and there's a few that might even surprise you. 

Here are 10 male celebs who you just never would have guessed are balding... 

Ben Affleck 

Hair Loss stage: Norwood Hamilton 2-3. 

Treatment: Hair Transplant

Hollywood actor, Ben Affleck has always had a high hairline, even from a young age, but it did begin to creep back further as he entered his early 40s. 

But in recent years, his hairline looks to have been restored, slightly, and this would likely be down to a hairline filler transplant procedure. 

Enrique Iglesias 

Hair Loss stage: Norwood 3-4. 

Treatment: Hair Piece/Hair System

Many people are still shocked at the possibility of Enrique Iglesias wearing a hair piece. Well, that would appear to be the case, and here's why...

The Latin hunk has been suffering from hair loss since his early 20s, and now, in his 40s, his hair seems thicker than ever. Even the best hair transplants can't restore full thickness of the strands, so the most likely case is the Enrique is using a hair system (stick-on hair piece). 

David Beckham 

Hair Loss stage: Norwood 2-3. 

Treatment: Hair Transplant/Hair Fibres

David Beckham has always had great looking locks, but as he entered his 40s, it was quite evident he was starting to thin, especially around the frontal hairline, and on his crown.  

Much like Ben Affleck, it's likely that Becks went for a small, hairline fill transplant procedure, along with hair building fibres, to give his hair a fuller, and thicker look.  

Machine Gun Kelly 

Hair Loss stage: Norwood 2-3. 

Treatment: Hair Transplant

Rap artist, and now rock star, Machine Gun Kelly, has clearly had a hair transplant, and to his credit, he's not tried to hide it. His frontal hairline was receding aggressively in his early 20s, but he's corrected that with a hair transplant.  

He now sports a much lower hairline, and thicker hair. 

Matthew McConaughey 

Hair Loss stage: Norwood 3-4. 

Treatment: Hair System

You'll struggle to believe this, but yes, Matthew McConaughey is using a hair system, in our humble opinion. Some hair systems can be incredibly realistic, and it would appear Matthew is using one, based on his hairline and hair texture. 

Ashton Kutcher 

Hair Loss stage: Norwood 2-3. 

Treatment: Dutasteride 

Ashton Kutcher himself has admitted publicly to taking Dutasteride (a similar prescription drug to Finasteride) for his thinning locks. 

Having suffering from hair fall in his early 20s, Kutcher was prescribed the FDA approved drug, which helped stop the hair loss.  Now in his 40s, Ashton has stopped taking it, and is happy to bald gracefully. 

James Franco 

Hair Loss stage: Norwood 2-3. 

Treatment: Hair Transplant 

James Franco was showing clear signs of thinning and receding, but these days he is sporting a much stronger set of locks, and a lower hairline. 

A hair transplant procedure would have solved that issue. It appears Franco has gone for a hairline fill, mainly, with perhaps some additional filling around the crown area of the scalp. He's also had a beard transplant, too, which, to be fair, looks very good. 

Harry Styles 

Hair Loss stage: Norwood 2. 

Treatment: Finasteride 

Ex One Direction member, Harry Styles, has had a receding hairline since his younger years, but not to a severe extent. Still only in his 20s, you'd expect the recession and thinning to worsen. Therefore, we expect he's probably taking Finasteride, in order to slow down the shedding. 

Justin Bieber  

Hair Loss stage: Norwood 3. 

Treatment: Hair Transplant 

Justin is another young man who suffers from thinning hair. In recent years, Bieber's locks have become thinner, and he's been wearing hats a lot more. If he hasn't already, we'd expect Justin to have hair surgery. 

Bieber's hair loss is a typical example of male pattern baldness, which can affect men as young as 16.  

George Clooney  

Hair Loss stage: Norwood 2. 

Treatment: Hair Transplant 

Yes, we kid you not, even Mr. Perfect himself, George Clooney, has shown clear signs of slight recession at the front of his hairline. This would have been countered with a minor hairline transplant, which looks natural. 

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HOW TO STOP HAIR LOSS IN 2021: WHAT ARE YOUR OPTIONS?

Hair loss seems to be more common than ever. Over 65% of men will suffer from some form of baldness by the age of 40, and 80% will suffer the same fate by the age of 50. Hair loss affects so many men around the world, and yet, cruelly, we still don't have a cure for it. 

However, now isn't the time to panic, because although there isn't a cure for baldness, the good news is, there are perfectly viable treatments on the market that can help slow down hair shedding, and even stop it. It's just a case of finding which ones work for your individual case. 

So, in this article, we'll go through some of the more viable options for hair loss sufferers. There has never been a more optimistic time to suffer from hair loss, so be sure to take advantage of the options available to you... 

Medically Approved Treatments for Baldness

There are just two medically approved (FDA approved) hair loss treatments on the market today. Finasteride (also known as Propecia) is a prescription only pill for men. It can reduce DHT and help stop further hair loss in men who suffer from early stages of baldness and thinning hair. 

Although results can be good, the risk of negative side-effects is high. Some common side-effects associated with Finasteride include: low libido, erectile dysfunction, and long-term impotence. Some users have even complained of having low energy, and mental health issues. 

The second medically approved treatment is Minoxidil (also labelled under a host of brands, most commonly known as Regaine/Rogaine). Minoxidil is the only topical treatment that is FDA approved. It can be purchased as a foam or a liquid, it depends on your personal preference. 

Minoxidil can help slow down the hair loss process, and in some cases, regrow hair - but only on a minimal scale. There are also some side-effects that can come with Minoxidil, such as headaches, dizziness, skin rash, and in extreme cases, weight gain.  You should speak to your physician before committing to either of these treatments. 

Multi-Vitamin Hair Growth Supplements

Multi-vitamin hair supplements are fast becoming the most popular treatment for hair loss among men (and women). The main reasons so many people are turning to multi-vitamin supplements is because they offer a safe and natural alternative to the harsh prescription drugs, and some of them can actually produce very good results. 

The market leaders are Viviscal and HR23+. Both contain a rich list of hair beneficiary ingredients that can help slow down shedding, and help increase the rate and speed of healthy hair growth. Multi-vitamin supplements are safe, and they also offer you good nutritional values, which means you're putting good ingredients into your body, while never compromising on your health. 

Related article: Top 10 Hair Growth Supplements 

Hair Transplantation

Hair transplants are becoming increasingly popular due to the fact they're more accessible than ever, and they're also more affordable. If you are suffering from more advanced stages of baldness, then hair surgery could well be for you. 

There are a range of options, from a simple hairline fill, to a more advanced procedure that would require more coverage. It really does depend on your unique situation. Hair transplants are becoming more affordable, with prices starting at £2,000 in the UK, and as low as £1,000 in Turkey. 

If you are considering a hair transplant, then be sure to look around, talk to surgeons, and make sure you see customer reviews testimonials, and case studies. It is important that you can trust the clinic, and rely on them to do a good job. 

Related article: Hair Transplants: Are They Worth It?

Scalp Micropigmentation

If you've given up on having hair, but would still like to have the perfect hairline, then scalp micropigmentation could well be for you. What is micropigmentation? Well, to put it simply, it is a tattoo. Yes, that's right, qualified clinics offer men the option to tattoo a hairline onto the scalp, creating the illusion of a full hairline/head of hair. 

If a shaved head or a shorter cropped hairstyle is your thing, then this procedure could well be the best option for you. The detail of the 'tattoo' is exceptional, making it look like you've got a great head of hair, but have chosen to keep it short. 

Related article: Skalp Micropigmentation Review 

Biotin and Saw Palmetto

Supplements like Biotin (Vitamin B7) and Saw Palmetto Extract, will do little to treat hair loss on their own, but when combined together with a host of hair beneficiary ingredients, they can work wonders with your hair. 

Biotin has been found to strengthen hair, and help it grow faster, whereas Saw Palmetto has been found to block the formation of DHT, thus  

As mentioned above, multi-vitamin supplements like HR23+ contain Biotin and Saw Palmetto, along with a host of other ingredients that work together to help slow down hair loss and promote stronger, thicker hair growth. 

Related article: HR23+ Hair Health Supplement Review 

Platelet Rich Plasma Therapy (PRP) 

PRP (platelet-rich plasma) therapy is a three-step medical treatment for hair loss. It is a process in which a person’s blood is drawn, processed, and then injected into the scalp.

Parts of the medical community think that PRP injections trigger natural hair growth and maintain it by increasing blood supply to the hair follicle and increasing the thickness of the hair shaft. This procedure can be done alongside other treatments.

Research to prove if PRP is an effective hair loss treatment is still sparse, but results have been promising, so far. PRP therapy has been in use since the 1980s. It’s been used for healing ligaments and muscles injuries.

Related article: PRP Treatment for Hair Loss: Is It Effective? 

Micro-Needling Therapy

Micro-needling is also nicknamed skin needling, because of its effects on increasing collagen production in the skin. It's thought that this can result in new hair growth, or perhaps, it may thicken thinning hair as seen in androgenic alopecia or male pattern baldness.

Clinical research on using the micro-needling method for hair loss has shown that a derma roller is effective in helping to repair hair loss, both with and without Minoxidil. Results showed that men, in particular, who used the derma roller with Minoxidil had significantly more hair growth than the men who used minoxidil on its own.

More studies are needed to back the claim, but with derma rollers costing under £10, it could be worth a try at the very least. To start, try a 0.5mm derma roller, and micro-needle the thinning areas on your scalp, no more than twice a week. 

Related article: Can Derma Rolling Promote Hair Growth?

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HOW I LOST 15KG IN JUST 12 WEEKS: LOSE FAT & GET SHREDDED FAST

This is how I lost 15kg in just 12 weeks... 

During Covid lockdowns, I ballooned up to a staggering 93kg, which is nearly 20kg over my healthy body weight. Like many people around the world, the restrictions and general doom and gloom of the pandemic got me down, and I often turned to food for comfort. 

Boredom also played its part, and being stuck indoors for months, it was too easy to overeat, and drink. The weight piled on, and before I knew it, I was well over 90kg. I am around 5'11 in height, and my natural, healthy weight is around 75kg-78kg. Anything above 80kg I consider to be overweight, for me. 

So, after six months of heavy binging and constant snacking, I decided enough was enough, and that it was time to make a change. It was time to lose the fat and get as fit and healthy as possible. 

Now, I'm not the most patient of people, and so my aim was to try and lose the excess weight quickly. Losing weight quickly can be unhealthy, so caution is always advised. I would never compromise on my health, so everything I did on my weight loss journey was going to be healthy, without compromising on any aspect of my health. 

So, how did I lose 15kg (nearly 2 and a half stone) in only 12 weeks? Well, I won't lie, it was challenging, and there were some obstacles along the way, but once I overcame them, the reward was worth it. I am now at a lean 78kg, but even after the 12 weeks, the journey isn't over yet. 

Here, I'll go through some of the key things that got me through this weight loss journey, and helped me lose fat and gain muscle... 

Don't go in too hard, too soon.

I would consider myself to be a naturally fit and active person. I was quite fit before I put on so much weight, as I play a lot of tennis, and I also enjoy training, but it was still vital that I showed some patience during the early stages of my weight loss journey.  

I was nearly 20kg over my 'fit weight', therefore simple things like running and even push-ups were a lot harder than usual. I could feel the excess weight during my training, and this led to more pressure on many parts of my body, such as my knees and ankles. The good thing is, the initial weight drops off quite quickly, as it's mostly excess fat and water retention. Once that initial fat comes off, the journey gets easier. I managed to lose over 5kg in the first week, but after that, I lost no more than 1kg per week. So, expect a heavy drop at first, but don't expect that kind of drop to continue - just stay patient, and keep at it. 

Eat the right foods.

Weight loss journeys can't always go smoothly. You will, at some point or another, experience a lull in your performance, or a stall in your weight loss. This can be countered, but you've got to try and get to the bottom of the issue yourself, and identify what's causing the problem. 

In my case, I stalled at around the half way point of the journey (week 7). I got myself down to about 84kg after five weeks, but it wasn't budging from there. After some trial and error, I came to the conclusion that I was undereating carbohydrates, and therefore my body was lacking the energy to burn fat. I was also lacking energy and strength in my workouts, which was halting my progress. 

So, to fix this, I increased my carbs, and I also implemented 'cheat days' into my weekly routine. Having high-calorie weekends has helped take my progress and performance levels through the roof. I have more energy in my workouts (especially during the early part of the week), and the weight started falling off. It's almost as if the cheat days kick-start the metabolism. 

Losing weight is not about how little you can eat. A good, structured diet throughout the week, with a cheat day thrown in, can do absolute wonders for your fat loss and muscle building goals. 

Intermittent Fasting

Around about the week 7 mark, I decided to give intermittent fast a try. Intermittent fasting, also known as intermittent energy restriction, is an umbrella term for various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period. Methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted feeding.

I found intermittent fasting to be hugely beneficial. I was losing fat quite rapidly, even though I was actually consuming more food than I was before. The difference is, I was consuming all my food into a five hour window, from Monday to Friday. Aldo, it didn't affect any of my muscle gains. 

I still fast five days a week, from Monday to Friday, with weekends off. This has helped me hugely. I have my first meal at around 3pm, and then a second meal at around 8pm. It might take a few days to get used to this method of eating, but once you adapt, you'll likely see the benefits very quickly. 

Be active! 

You can't solely rely on a healthy diet to get the weight off. If you want to get lean quickly, then physical activity is an absolute must! Try and push your body physically, and remember, the fitter you get, the faster your metabolism will work. 

Adding resistance training and endurance sessions to your weekly routine, will speed up the weight loss journey dramatically. I like training, but I understand that not everyone does. To keep your training interesting, and fun, mix it up - do a HIIT workout one day, and then perhaps a long walk the next. Sprints one day, with a long jog the next. Keep your body guessing, and keep it active. With a good diet, the weight will fall off, and you'll notice changes in your physique very quickly. 

To learn more about my weight loss journey, head on over to my YouTube channel, it's an Omar thing. The whole 12 weeks were documented, so you'll get a good idea how I manged to lose the weight so quickly. 

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