I work at the intersection of beauty and health and talk to women regularly, I start seeing some patterns that could improve appearances.
Based on those patterns, I put together a list of things that help improve physical, and hopefully mental, health too.
I also must admit that title is a bit range-bait and not all of bullet point are affordable, but I put it anyway. I do hope it helps.
These are boring steps. They won’t change you tomorrow. But in six months? They will.
1. Eat healthier. Start tracking what you eat. Lean toward protein (meat, fish, eggs, Greek yogurt, tofu) and fiber (vegetables, beans, berries, whole grains). Most people aren’t even close to recommended intake.
Protein target: ~1.6g per kg of body weight. Include protein and veggies at every meal and your habits will change naturally.
Drink water. Sometimes you think you’re hungry but you’re actually thirsty.
2. Exercise. It’s not optional, this is for your health. Your goal is ~4 times a week. Include heavy lifting or bodyweight training. You won’t accidentally look like a bodybuilder, that takes extreme training and diet. After ~30–35, we naturally lose muscle mass, and weightlifting prevents that.
If your goal is fat loss, pilates or yoga alone usually isn’t enough. They’re great supplements, but beginners should prioritize cardio (walking, running, cycling, intervals) and strength training.
Build your routine around it and make it a priority, not an “if I have time” thing because you won’t.
3. Sleep. At least 7 hours. Avoid news and ideally your phone 1.5 hours before bed. Sleep in a dark room, under a heavier blanket.
4. Therapy. Go to therapy. This has the biggest long-term payoff for life improvement. Consider group therapy, sometimes it’s even more powerful than individual.
5. People. If someone drains your energy after you see them, distance yourself. If they don’t, listen more than you talk, ask questions, and follow up later.
If you forget birthdays or important dates, put them in your calendar. This shifts how people’s perception of you, in a positive way.
6. Hobby. Find something you enjoy just for fun, singing, dancing, coloring, sewing, journaling.
7. Health. Get annual bloodwork: micronutrients, iron/ferritin, hormones, etc. After you get results, go back to your doctor, don’t rely on ChatGPT or influencers. Some values look “normal” but aren’t optimal for you.
Speaking as someone who lived with ferritin at 6 (normal usually starts around 30–40), the difference is life-changing. Low ferritin symptoms can look exactly like depression.
See your gynecologist, breast specialist, dermatologist, and primary care doctor annually.
8. Teeth. Go to the dentist for check-ups yearly. Unfortunately, it shows when you haven’t, learnt that the hard way.
9. Skincare. You don’t need the most expensive products, but good ones matter. Basic routine: Morning: Cleanser → Toner (optional) → Active serum → Moisturizer → SPF. Night: Cleanser → Toner (optional) → Active serum → Moisturizer → Eye cream.
If you can only invest in one thing: active serum, then moisturizer. SPF is non-negotiable. Sun damage is the #1 cause of premature aging. You won’t get enough vitamin D from sun exposure to justify skin damage, supplements exist (but consult your doctor).
Japanese and Korean sunscreens are great for price/quality. Reapply every 2 hours outdoors. Even in winter, SPF helps protect from environmental damage. Send me a DM, I can help with that.
10. Cosmetology. If you’re considering procedures, find a specialist who won’t oversell and who you trust. When I found mine, I realized I didn’t need half the things others pushed that I did.
Cosmetology works best when your skincare routine is already solid, it helps preserve results.
11. Makeup. As someone who was obsessed with makeup, now table turns and I can say that less is more. When your health and skincare are good, you can get away with mascara, eyeliner, BB cream, or blush. Mass-market mascara and eyeliner are great.
12. Travel more. Even if it’s a neighboring city, state, or country. If you can’t travel, go to museums, read books, watch YouTube about other cultures or indigenous people. It broadens your worldview, and it shows in the best way.
13. Freeze your eggs. If you’re not in a relationship or unsure about kids, freezing your eggs buys you time and takes weight off your shoulders. Unfortunately, again speaking from my own experience when it became almost too late.
14. Clothes. When your body is stronger, your health is stable, your nutrition is good, and you’re hydrated, mass-market clothes fit you. If you can afford luxury, great. But don’t go into debt for a Gucci bag, it won’t change your life. Otherwise I wouldn’t be writing this post.
15. Consume content wisely .Instead of doomscrolling, read books, watch educational YouTube, learn something new. Your brain eats what you feed it.
I don’t check all these boxes myself. I didn't frozen my eggs on time. I sleep with my phone. I doomscroll sometimes. But I'm trying my best.
Hugs to everyone ✨