💇 Hair Loss / Thinning
DHT-sensitive (pattern) hair loss
Receding hairline/crown thinning; family history.
Minoxidil or finasteride every single day, plus a monthly progress photo.
These only work with near-perfect adherence and take months — a daily reminder and a photo timeline is the whole game.
Move — the mechanics that fix it: Block + stimulate
Finasteride lowers DHT; minoxidil stimulates follicles (both need consistency & medical advice).
Fuel — foods to fuel it
- Oysters (cooked) (local SG)
- Lean beef (cooked) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
Daily nutrient targets: iron: 18mg (goal), zinc: 15mg (goal), protein: 100g (goal)
Stack — evidence-ranked compounds
- Finasteride / Dutasteride — ★★★★★
- Minoxidil — ★★★★★
- Zinc — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes hair loss / thinning?
DHT-sensitive (pattern) hair loss. Receding hairline/crown thinning; family history.
What should you eat for hair loss / thinning?
Foods that support it: Oysters (cooked), Lean beef (cooked), Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Salmon (cooked).
What supplements help hair loss / thinning?
Evidence-ranked options: Finasteride / Dutasteride, Minoxidil, Zinc, Omega-3 (EPA/DHA), Vitamin D3 (+ K2).