Hello, I just joined, 31 yo male, had previous orthodontic work done in my 20s, but I didn't allow them to remove the teeth behind k9s. My teeth are still relatively straight, but I snore and moth-breathe at night and sometimes from habit during the day.
I found out about this 3 days ago and with correct tongue posture pushing against the top palate along with some tongue-chewing I have already experienced changes in the upper palate, namely the teeth when clenching my jaws together feel like they have moved sideways and it feels like I have more room for my tongue up there. Previously it felt narrow. I assume this will improve along with breathing and swallowing, neither of which is how it should be.
Right now I'm doing:
1. Tongue-chewing with soft gum
2.Proper tongue posture and shoving the back of my tongue up against the roof of my mouth
3. Next week I'm getting the teeth professionally cleaned and a checkup
4. I'm doing proper posture and strength training (low rep, high set) for my back, to improve head-spine alignment.
5.Moving over to paleo-diet and chewy food.
What else can I do? I'm prepared to put in the work, properly document and do this for the rest of my life. Main goals being to stop snoring, to close the mouth especially at night and possibly help my overall health and with the baggy eye problem. Pictures soon.
Yo Dom,
Unilateral exercises are great for total body alignment and symmetry. Focusing on training trap muscles, rotator cuff , and glute/hams is very beneficial as well.
Try and avoid doing too much pushing movements as they can make bad posture worse. I don't say they are bad and to avoid them, just don't make then priority . I will personally say many popular training methods (Westside, DC method, HST, Starting Strength, HIT, GVT, 5/3/1, etc) are not very good for posture since they focus too much on "big compound lifts " but ignore many smaller muscles and "boring exercises". These programs are good for their respective goals but just know your average bodybuilder/ powerlifter/ Olympic lifter /Instagram celebrity trains either for big muscles or big lifts. Posture in many of these routines is unfortunately left out.
Also it is important to avoid forward head posture. Tuck your chin and stick your occiput out to lengthen your neck. This aligns your head into its proper place as opposed to keeping the chin high which just strains the neck .
over time the position you hold during the day will move onto your sleep, but it takes time. also a big help is to put your head and neck in the mckenzie chin-tuck positon while sleeping
Thx! Since day 4 or so I have been waking up with my mouth closed and I seem to have stopped breathing through the mouth at night. The back of the tongue still falls away tho, but I always seem to remember to keep the front and middle of it up on the roof which is how I wake up in the morning. To be honest I feel more rested and alert, which is great. I'll try the chin-tuck and will keep working on the back of the tongue, hopefully one of these days it sticks.
I think what helped with keeping it closed was chewing gum and, this may sound odd, but I eat daily 1 large carrot on each side (total 2 carrots). The chewing makes closing the mouth easyer as it improves muscle tone.
Yo Dom,
Unilateral exercises are great for total body alignment and symmetry. Focusing on training trap muscles, rotator cuff , and glute/hams is very beneficial as well.
Try and avoid doing too much pushing movements as they can make bad posture worse. I don't say they are bad and to avoid them, just don't make then priority . I will personally say many popular training methods (Westside, DC method, HST, Starting Strength, HIT, GVT, 5/3/1, etc) are not very good for posture since they focus too much on "big compound lifts " but ignore many smaller muscles and "boring exercises". These programs are good for their respective goals but just know your average bodybuilder/ powerlifter/ Olympic lifter /Instagram celebrity trains either for big muscles or big lifts. Posture in many of these routines is unfortunately left out.
Also it is important to avoid forward head posture. Tuck your chin and stick your occiput out to lengthen your neck. This aligns your head into its proper place as opposed to keeping the chin high which just strains the neck .
Hey Eddie, yeah, doing the whole chin-tuck thing and working on breathing with my diaphragm. Lots of good advice here, I opted for slow proper form calisthenics. It should help since it relies on proper form and I can learn proper nose breathing while doing the work.
I even got my home desk modified so I can work on the computer standing up with proper chin-tuck posture as well as sit down if I get tired. The bad part here is that I work in IT, which means a lot of sitting time and its tough finding a proper chair. Maybe I should modify a car seat, its easy to chin-tuck in those... but at work that is not possible, so decided to just sit as little at the desk as possible and move around more keeping the spine straignt.
Other than this I'll be going for skipping food on mondays (technically a fast from Sunday 6PM to Tuesday 11AM) to trigger a weekly 2000% human growth hormone spike. The idea here is that it may help with moving the bones.
For chewing gum I got mastic gum now, had that checkup at the dentist, everything seem to be ok with the teeth, so I'll be documenting progress from today onwards.
Yo Dom,
Unilateral exercises are great for total body alignment and symmetry. Focusing on training trap muscles, rotator cuff , and glute/hams is very beneficial as well.
Try and avoid doing too much pushing movements as they can make bad posture worse. I don't say they are bad and to avoid them, just don't make then priority . I will personally say many popular training methods (Westside, DC method, HST, Starting Strength, HIT, GVT, 5/3/1, etc) are not very good for posture since they focus too much on "big compound lifts " but ignore many smaller muscles and "boring exercises". These programs are good for their respective goals but just know your average bodybuilder/ powerlifter/ Olympic lifter /Instagram celebrity trains either for big muscles or big lifts. Posture in many of these routines is unfortunately left out.
Also it is important to avoid forward head posture. Tuck your chin and stick your occiput out to lengthen your neck. This aligns your head into its proper place as opposed to keeping the chin high which just strains the neck .
Hey Eddie, yeah, doing the whole chin-tuck thing and working on breathing with my diaphragm. Lots of good advice here, I opted for slow proper form calisthenics. It should help since it relies on proper form and I can learn proper nose breathing while doing the work.
I even got my home desk modified so I can work on the computer standing up with proper chin-tuck posture as well as sit down if I get tired. The bad part here is that I work in IT, which means a lot of sitting time and its tough finding a proper chair. Maybe I should modify a car seat, its easy to chin-tuck in those... but at work that is not possible, so decided to just sit as little at the desk as possible and move around more keeping the spine straignt.
Other than this I'll be going for skipping food on mondays (technically a fast from Sunday 6PM to Tuesday 11AM) to trigger a weekly 2000% human growth hormone spike. The idea here is that it may help with moving the bones.
For chewing gum I got mastic gum now, had that checkup at the dentist, everything seem to be ok with the teeth, so I'll be documenting progress from today onwards.
2000%? Where did you get this from? Really curious.
Everything else sounds great
Links here:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/
https://www.tuck.com/sleep-hgh/
You can search for human growth hormone and fasting yourself as well. HGH also spikes during sleep, alto not to this extent, so sleeping is beneficial for HGH as well. You can get HGH up also around 450-600% by doing high intensity interval training.
Ppl say intermittent fasting does the job as well, however the studies show the spikes occur mainly after 24 hour fast and again on day 5 of a water fast. The way I do it is that after 8 PM on Sunday I just don't eat anything other than drink water till Tuesday 11:30 AM (my lunch break at work). I do this every week, basically skipping food on Monday and during the week I bulk for training (yeah I do HIIT calisthenics)
Avoiding sugars / carbohydrates also increases the HGH levels in your system. I mainly eat meat, vegies, fruits, fat and little carbohydrates mostly potatoes & some bread if I have to. I try to avoid as much sugar as possible.
Properly done you can boost your HGH levels by quite a lot reaching near to when you were a kid. Maybe it helps with mewing?
that sounds brutal. idk if i could fast for 3 days
You just need to go past 24 hours. So basically a day only drinking water.
The gist of raising HGH involves good sleep 7-8 hours, avoiding sugar, 24 hour fast once a week imo and HIIT training. You can skip fasting imo if you manage the rest. The good thing about HIIT is that the training only takes up about 40 minutes. I basically lower my rest period when I do my calisthenics sets and go to failure maintaining form, then wind down with the last set focusing on form, doing it slowly.
when do you start hiit. does it matter when during the fast?
when do you start hiit. does it matter when during the fast?
I don't do HIIT during the fast. Here is my weekly schedule:
Monday - Fast all day, only water
Tuesday - EAT and HIIT
Wednesday - EAT and rest
Thursday - EAT and HIIT
Friday - EAT and rest
Saturday - EAT and HIIT
Sunday - EAT and rest
I avoid sugar and most carbs during the week, mainly eat meat and veggies (caveman diet) lots of chewy stuff. I eat really well. I make sure I get a minimum of 7 hours of sleep. (7 seems optimal from research) I forgot, alcohol is basically like sugar to the liver, drink in moderation. I drink socially sometimes.
That is kind of it. Its not really that hard. HIIT takes less than an hour, I just mew all day/night and chew mastic gum for an hour or so both sides daily.
In my case what i mean by HIIT is:
1. Pushups MAX proper form
2. Squats MAX proper form
3. Pullups MAX proper form
4. Leg raises MAX proper form
5. Bridging proper fom
6. Pike pushups MAX proper form
With warmup before this, one after the other with as little rest in between as possible for 4 sets (means you do all 6 exercises once then 3 more times the same). The 5th set I'll do slowly focusing on form and not to failure. (its how I wind down, also strength)
can you feel the hgh surge
can you feel the hgh surge
lol nope
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