GLOW UP GUIDE (Beginner level)
Eyes: Achieving Hunter Eyes
● Hunter Eyes Defined: A sharp, hooded look with minimal upper eyelid exposure
(UEE).
● Techniques:
○ UUDD Method:
1. Briefly raise eyebrows high.
2. Look up with eyes
3. Lower eyebrows while keeping eyes up.
4. Look back down
○ This is just an expression but can greatly affect the perceived canthal tilt.
○ Resistance blinking:
1. Pull on the outer corner of your eyes
2. Blink firmly to oppose this resistance from your fingers
3. Complete in sets of 4
4. And rep ranges 20-40
Eyes: Reducing Eye Bags
● Causes:
○ Lack of sleep, aging, hydration issues, poor diet, allergies, and genetics.
● Solutions:
○ Improve sleep quality: Set a bedtime, limit screens, and ensure 7-9 hours of
rest.
○ Stay hydrated: Drink 3-4 liters of water daily and reduce salt.
○ Use topical solutions: Vitamin C serums, retinoids, and collagen-boosting
products.
○ Treat allergies: Use antihistamines and saline rinses.
Skin: The Clear Skin Guide
● Hydration: Drink water, avoid sodas and processed drinks.
● Optimal Bedding: Use bamboo sheets to reduce sweat, bacteria, and irritation.
● Gut Health:
○ Eat probiotics (yogurt, sauerkraut) and prebiotics (onions, garlic).
○ Avoid inflammatory foods like pork and processed sugars.
● Natural Products:
○ Use raw honey for its antibacterial properties.
○ Limit chemical-heavy products and embrace gentle cleansers like beef tallow
or salicylic acid.
Jaw: Strengthening and Shaping
● Chew Hard Foods: Eat steak, carrots, and other tough foods to engage jaw
muscles.
● Avoid Over-Chewing Gum: It can strain jaw joints (TMJ issues).
● Massage and Stretch: Regular masseter massages promote optimal jaw health and
appearance.
Hair: Natural Care Practices
● Eggs for Hair Washing:
○ Whole eggs for moisture.
○ Yolks for dry hair repair.
○ Whites for oily scalp management.
● Avoid Standard Shampoo: Sulfates and silicones strip natural oils and cause
buildup.
● Shower Filters: Remove hard water minerals to prevent dryness and dullness.
● Minimize Heat Damage: Air dry or use low-heat blow drying.
● The Sea Effect: Sea salt adds texture, but rinse hair afterward to avoid buildup.
Mindset: Building Confidence and Self-Belief
● Confidence Through Action:
○ Trust your path and take small, consistent steps.
○ Avoid relying on external validation; live as the person you aspire to be.
● Embrace Imperfections: Focus on growth while accepting minor flaws.
● Outwork Doubt: Build a “stack of undeniable proof” through consistent effort.
Charisma: Mastering General Appeal
1. Body Language:
○ Stand tall, maintain open posture, and avoid fidgeting.
○ Use power poses (e.g., hands on hips) to boost confidence.
2. Eye Contact:
○ Maintain steady, natural eye contact (70-80% of the time).
3. Voice Control:
○ Use a deep, resonant tone and deliberate pacing.
○ Pause for emphasis to enhance your message.
4. Facial Expressions:
○ Smile naturally to make others feel comfortable and connected.
Physical Fitness: Weekly Workout Plan
● Day 1: Back, biceps, and shoulders (e.g., pull-ups, barbell rows).
● Day 2: Chest and triceps (e.g., incline bench press, dips).
● Day 3: Sprints and legs (e.g., squats, hamstring curls).
● Day 4: Shoulders, forearms, and abs (e.g., shoulder press, planks).
● Day 5: Rest with active recovery (stretching, walking).
Goal Setting: Turning Vision into Reality
● 5-Year Vision: Define measurable long-term goals (e.g., run a half marathon in 2
hours).
● 1-Year Plan: Break down your vision into clear, achievable milestones.
● Weekly Planning:
○ Set goals on Sunday nights.
○ Use time blocking to prioritize key tasks.
Health and Testosterone Optimization
● Sleep: Aim for 7-9 hours nightly to boost REM sleep, which aids testosterone
production.
● Sun Exposure: Spend 30-60 minutes in sunlight daily or take Vitamin D
supplements.
● Heavy Lifting: Incorporate squats, deadlifts, and compound movements 3-4 times
weekly.
● Diet:
○ Consume healthy fats (avocados, eggs, fatty fish).
○ Avoid sugar to prevent insulin spikes and hormonal imbalances.
● Cold Exposure: Use cold showers or ice baths to reduce inflammation and stimulate
hormones.
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