00:00Step three, grooming and face.
00:03Your face is the album cover.
00:05Time to clean it up.
00:07First, skincare.
00:08I don't care if you think this is for girls.
00:10Clear skin is one of the highest impact changes you can make
00:13and it takes like three minutes a day.
00:15Cleanser, moisturizer, sunscreen every morning.
00:19If you've got acne, see a dermatologist.
00:21Accutane exists.
00:22If you've got uneven skin tone, BB cream is your friend.
00:26Number two, debloating.
00:27Half of you look worse than you actually are
00:29because your face is holding water like a sponge.
00:32Drink three to four liters of water daily.
00:35Keep your sodium low.
00:36Your face will look noticeably sharper in two weeks.
00:39This is one of those quick wins
00:40that actually shows up in photos.
00:42Number three, structure.
00:44Here's the thing.
00:44Low body fat is the biggest factor
00:46in revealing your jawline.
00:48You can mu and chew gum all you want,
00:50but if you're at 25% body fat,
00:52nobody's seeing that bone structure.
00:54This is why step two matters so much.
00:56Get lean first, the face gains follow.
00:58Teeth and brows.
01:00If your teeth are crooked, Invisalign is worth every penny.
01:03That's just the cold, hard truth.
01:05Start saving up for it if you need it.
01:07Some parts of your transformation,
01:08you'll see results in days or weeks.
01:10Other parts, you might have to work on for much longer.
01:13Saving up for Invisalign could be one of those.
01:16For your eyebrows, you want them groomed,
01:18but not over plucked.
01:19Here's what's actually happening during this step.
01:22Every time you look in the mirror and see improvement,
01:24clearer skin, sharper jaw, better eyebrows,
01:27your brain updates its model of who you are.
01:30You start seeing someone who takes care of themselves,
01:32someone who follows through,
01:34someone who's actually making progress.
01:37That's doing something to you, something big.
01:39And that brings us to step four, confidence.
01:42Steps one through three weren't really
01:44about your jawline or your physique.
01:46I mean, they were, but that's not the main event.
01:49The main event is what happens inside your head
01:52when you actually follow through on something.
01:54When you say you're going to work out and you do it.
01:57When you say you're going to hit your protein goal
01:59and you do it.
02:01When you say you're going to take care of your skin
02:03and you do it.
02:04Every single one of those small wins
02:06is rebuilding something that got broken,
02:08your belief in yourself.
02:10Remember what I said at the beginning?
02:12Your problem isn't laziness.
02:14It's that you failed so many times,
02:16you don't believe you can succeed anymore.
02:19Steps one through three are designed to undo that damage,
02:22not through motivation, through evidence.
02:25You're not just building a better body,
02:27you're building a track record of wins.
02:29And that track record changes how you carry yourself,
02:32how you talk, how you walk into a room.
02:35That's real confidence,
02:36not some fake, just be confident bro advice.
02:40Now to actually cement this confidence,
02:43you need to use it.
02:44That brings us to exposure therapy.
02:46Put yourself in uncomfortable situations on purpose.
02:49Talk to strangers, go to events alone,
02:51make small talk.
02:52You're not trying to be perfect.
02:54You're trying to prove to yourself
02:55that you can handle it.
02:56Sleep, eight to 10 hours, non-negotiable.
02:59This affects your mood, your hormones,
03:01your skin, everything.
03:03You cannot run this protocol on five hours of sleep.
03:06And finally, posture.
03:07Stand up straight, shoulders back.
03:09This is free, it works immediately,
03:12and it changes how people perceive you.
03:14Start small, stupidly small.
03:16Prove to yourself that you can do what you say you'll do,
03:19then build from there.
03:2099% of guys will watch this video,
03:23feel that 2 a.m. motivation spike, and do nothing.
03:27But 1% of you, well, let's just say that whey protein
03:30is arriving in a day or two.
03:32So, let's just say that the content is available.
03:33So, let's use this video.
03:33Let's do it.
03:33Let's do it.
03:34So, let's take a little bit.
03:34Let's try this video.
03:35Let's see.
03:35Let's go to the video.
03:36Let's go to the video.
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