✨ Skin Aging / Wrinkles
Collagen loss + glycation
Fine lines, loss of firmness, dullness with age/UV/sugar.
Sunscreen every morning and a nightly retinoid.
Sun protection is the #1 anti-ageing intervention, full stop — one tap to confirm; retinoid consistency does the rebuilding.
Move — the mechanics that fix it: Protect + rebuild
Daily sunscreen, topical retinoid, collagen + vitamin C; limit sugar to reduce glycation.
- Isometric Chest Squeezes
- Isometric Wipers
- Back Flyes - With Bands
Fuel — foods to fuel it
- Red bell pepper (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Tuna (canned in water) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
Daily nutrient targets: vitamin: 300mg (goal), omega3: 1500mg (goal), protein: 90g (goal), zinc: 15mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Vitamin C (Ascorbate) — ★★★★☆
- Tretinoin / Retinoids — ★★★★★
- Astaxanthin — ★★★☆☆
- Omega-3 (EPA/DHA) — ★★★★★
- GHK-Cu (Copper Peptide) — ★★★☆☆
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes skin aging / wrinkles?
Collagen loss + glycation. Fine lines, loss of firmness, dullness with age/UV/sugar.
What exercises help skin aging / wrinkles?
Key movements: Isometric Chest Squeezes, Isometric Wipers, Back Flyes - With Bands.
What should you eat for skin aging / wrinkles?
Foods that support it: Red bell pepper, Salmon (cooked), Sardines (canned in water), Tuna (canned in water), Chicken Breast (steamed, no skin).
What supplements help skin aging / wrinkles?
Evidence-ranked options: Collagen Peptides (+ Vitamin C), Vitamin C (Ascorbate), Tretinoin / Retinoids, Astaxanthin, Omega-3 (EPA/DHA).