Best Exercises For Hair Loss Prevention (According to Science)
Вставка
- Опубліковано 28 вер 2024
- Does exercise help or hurt hair loss? It depends on why you're losing hair, and perhaps the types of exercise you're doing: cardio vs. weightlifting vs. high-intensity interval training.
EXAMPLE 1: someone who is crash dieting, deficient in protein, and losing hair due to hypothyroidism will likely exacerbate their hair shedding if they run on a treadmill for 60+ minutes daily.
EXAMPLE 2: someone who is generally healthy and losing hair due to androgenic alopecia might not experience any excessive hair shedding from cardio workouts. In fact, a 2021 study suggests the opposite might be true.
In this video, we'll dive into a 2021 study exploring the relationship between exercise habits and the progression of pattern hair loss. It's a cross-section survey study from China, and it found significant relationships between certain types of hair loss and the speed at which androgenic alopecia progressed.
While the abstract is English, the rest of the study is not. So, I paid to have it translated. You can access the translated version (for free) below.
I first became aware of this study from Dr. Jeff Donovan's video lecture about the top hair loss studies from 2021. I thought the study was interesting, so I decided to make a video diving deeper into the topic.
To be absolutely clear: exercise is NOT a frontline therapeutic for androgenic alopecia. Moreover, this study's findings don't perfectly align with all other data exploring the exercise-hair loss connection.
Nonetheless, I still think this is a study worth talking about. At a very minimum, we should be finding ways to exercise for overall health (regardless of hair).
Original study:
pubmed.ncbi.nl...
Translated version:
perfecthairhea...
About Rob English:
-Editorial board member of Dermatology and Therapy
-Medical editor specializing in hair loss disorders
-Peer-reviewed publications: perfecthairhea...
//Get A Free Course On Achieving Hair Regrowth, On Your Terms//
perfecthairhea...
0:56: 🏋 Exercise can impact hair loss, with some studies suggesting it can both raise and lower testosterone levels.
3:22: 📊 Exercise may not influence the progression of androgenic alopecia in individuals without hair loss treatments.
7:03: 💪 Exercise frequency and duration have a positive correlation with improvements in androgenic alopecia, with aerobic exercises showing the greatest impact.
9:54: 📚 The study lacks objective endpoints and does not agree with all other studies on exercise and hair loss.
13:00: 🏃 Regular aerobic exercise may have a positive impact on hair loss and balding.
Recap by Tammy AI
Awesome videos, keep them coming, they're invaluable in the messy web of data everywhere. Also great Wayne Rooney reference 😂
When the covid lockdowns hit.. my daily step count went down to about 2k steps/day. My hairline started receding like crazy. There's definitely some sort of connection.
Possibly partially, but stress in and of itself can be a major, driving factor.
Same my hair also grew super long and got curly within 3 months every time and after lockdown 5 months and my hair isn’t as thick and doesn’t get curly anymore
Moderate cardio will improve hair growth if you don't over do it
Awesome video. Some great information shared here with actual technical details of the problem, causes n remedies through exercise. Great job. I'll start out with the optimum intensity cardio workouts immediately. I anyway jog quite often in a week. I'll now try to focus on the optimal intensity level cardio. Thanks Rob for this video.
Your hair looks excellent. Might consider letting it growth like a Rockstar for your personal brand image recognition.
Rob you are a hair god. Never stop.
And let’s be real. That mane is perfection.
@@dancinglight8411lol shut the fuck up everything he said is bullshit
I'm a guy that loos hair like crazy in just one gym workout .... but there was a time I use to train every day (no running) great body shape and best hair looking of my life..... never understood why?????
Good Q.
Holy smokes I have had almost instant gains from massaging hair regularly- hairs are thicker and darker as well as more new hairs. When I originally started with massaging A long while back I noticed results. I didn’t realise it was the massaging driving results as I had stacked a few things. I got complacent stopped massaging and gained hair fell out. I didn’t know it was the massaging. So I have started it up again and I’ll continue with it this time as it’s working
How long did you massage per day? What techniques did you use?
@@SweetenedCondensedMilk hi victor , 10
Minutes when I wake up , 10 minutes before bed. During the day if I’m on the bus or watching tv I will
Casually massage. I do a mix of the techniques shown
Can you point out the techniques ??
@@shubhamsemwal2071 this whole comment thread seems like careful marketing
Let me know the results now
From my own experience and from people I know, stress and smoking are the biggest factors that will accelerate balding. More than stress from work, from my experience, it is more about personal issues such as divorce, breakup, family problems, related addictions and sleep issues. In fact continuous painful events throughout many months instead of stress only during working hours. I am saying this because I had been through both, while a very hard breakup accelerated my hair loss on very high levels compared to the stress at work.
Exactly an overthinking mind is the real culprit to androgenic alopecia
People going to the gym tend to use creatine and protein shakes. Instead those doing cardio workouts would prefer carbohydrates as supplements. Creatine has been proven to increase dht levels.
As anecdotal data, I couldn't keep cycling after breaking my knee and decided to start weightlifting instead. Definitely my hair loss has worsened with the changes. I'm almost 40 now and have been on finasteride since my mid 20s.
Excuse my English.
does finasteride help your hair grow?
@@leadershipwithsimplethought It only slows the hair loss down.... It's not like I'm getting new hair coming out.
@@samaraanemocoria8613 ah okay,because I have already bald hair at front
@@leadershipwithsimplethought Check oral minoxidil. Haven't tried it myself but everybody talks wonders about it
Creatine does not increase DHT or cause hair loss.
Great video as always!
So if i was diagnosed with androgenic alopecia and was doing weight training and hiit cardio, but was using a 5AR blocker like propecia, would propecia keep that testosterone i gain from weight training and hiit cardio from converting to DHT?
Haven’t gotten a chance to watch yet. But I noticed once I switched to short super high intensity workouts my hair loss started going insane…. But they are the most effective I would check out jay vincent. But I think the cortisol spike must be insane… and that combined with my shit sleep I end up training crazy hard… but then get subpart recovery. Where as I would probably be better off training less Intesnsely
Interesting! Were you also supplementing with anything containing creatine?
@@PerfectHairHealth Sorry no i was not. i was at first.... let me explain. i went through a ton of stress beginning of covid. plus 4 am sleep. serving job. dog died. isolation. and my normal anxious n stressed brain and thoughts i was never taught how to controlll.... plus me going on no fap.... aka stopping all the coping mechanisms i had.... without replacing them w good ones led to crazy fucking stress.... plus ortho work for a long ass time which didnt allow me to MEW or have proper tongue posture.... then putting all those emotions and anger into super hard intense workouts... plus calories deficit.... plus crap diet................
Yeah you see where im going with this....
But high stress. plus malocluision (which cuts off blood flow to scalp). look up overbite hairloss. normally i had good tongue posture but since my appliance was on the roof of the mouth i couldnt... so circulation and breathing for sure got worse. which led to bad breathing, bad sleep, bad hormones, hair loss...
so in combination. stress plus maloclusion. plus no fap/ semen retention so DHT and testosterone very high. but all that energy was going in a negative direction....
100% if i mewed and didnt get the unescesary ortho work. and i had healthy coping mechanisms to control stress n anxiety. and i ate a bit better. and i prioritized recovery instead of forcing myself to workout... plus microneedling or massages. i wouldnt have had terrible hair loss.
@@rockyp32 thanks for sharing all this. I am very similar with you except I have an under bite, with Ortho needing to be done
what about inversion hair method
very good and insightful video! kepp goin
Also I have a theory for massage excercises! I believe it is the same as excercise and a sun tan. U want to get the right stimulus and with muscle building that’s by lifting to absolute failure that makes sure everything that needs to be recruited was recruited which will lead to optimal growth signal… same with suntan u go right before getting burnt equals best tan.
I wonder if the same can be applied to massages. Inflame it to the maximum it can take without causing negative harm. Then don’t touch it until it’s fully recovered
hello please help me with small piece of info i would be very thankful. how long did u massage and when . means before in bed or after getting up ? means the routine , please let me know that
Hello Rob, i have a question. Hair massage can be a solution according to you (you mentionned the bloodflow, fibrosis, and so on) but at the end of the day, what massage do to stop the production or heal the fact that DHT attacks your follicle? That's the thing i can't understand. Because, the root of the problem is the fact that our follicle are attacked by DHT, no?
Thank you for your content!
Thanks! It's a great question, and unfortunately, we don't have any data to answer it effectively. First and foremost, lowering DHT is the most clinically studied (and proven) way we know of to treat pattern hair loss. We also know that DHT is linked at an observational, clinical, and mechanistic level to hair follicle miniaturization in the scalp. At the same time, the step processes that govern DHT's initiation of miniaturization are less clear. Some models suggest that DHT alongside ROS induces TGF-B1 in dermal papillae cells during a hair follicle's re-entry into anagen, leading to apoptosis and thus progressive miniaturization. Other models suggest that it's DHT's effects on the wnt/beta-catenin pathway that are more problematic. In both models, there are additional factors outside of (or downstream of) DHT that seem to be critical (or closer) to the problem.
We've speculated before about how massaging might target some of these downstream mechanisms (which we discussed in our study), but unfortunately I don't have much to add beyond what we published in 2019. We'll make a video about this at some point in the future.
It's also worth pointing out that the longest studies we have on topical minoxidil (5 years) show that men applying 5% minoxidil still had hair counts remaining above baseline by the end of the trial. Minoxidil doesn't work through DHT reduction, but is suspected to work through vasodilation and potassium ion channel influence, as well as effects on the wnt pathway and prostaglandins. There's still a lot we don't know!
Hey rob..... please make a video on finasteride tolerance and dosage customisation....how long till we build tolerance
Thanks! I'll add it to the list.
@@PerfectHairHealth please add minoxidil too...."will we build tolerance using minoxidil?....if so, how long till effectiveness wears off"...for androgenic alopecia
Sir I am a teenage and I am suffering from hairloss or we can say hairfall
Cycle or run a few times per week,it greatly helped me
I hairs were very good. But when i start doing gym arms workout my hairs are losing rapidly. I dont know why.
Something that worked for me is cycling,try to do it for about 45mins a few times per week
@@zezeti2246 ok. So I do cycling then I can do workout
First check that your hair is falling due to gym by leaving the exercise for two weeks and then notice if your hair stops falling then you can decide taking finesteride as it help to regulate dht level because doing weight exercise can increase testeterone and dht so it will control this dht conversion and if you dont want to take finesteride them start doing breating exercise after or before gym to reguakte dht conversion and also do running for 10 minute
Bro can you give us your opinion on hair cloning please thank you..... And bro you are not balding is this a joke?
great
Rob do a video about the bigest myth asked from every one ,, does sex or masturbation couse balding''
Actually,in my experience nofap made me lose a lot of hair😅
Yes, it definitely causes balding.
I've been married for over 20 years, so my hair is growing back very nicely.
Is gym bad for the hair?
Only if you're predisposed to MPB. But health is important too, if you don't want to lift you can always do aerobic exercises. You'll not be fat atleast.
Please help me sir
what about lying upsite down? Complete bullshit?
Ok now this is getting stupid. A certain workout to prevent hair loss?
It's legit 100%,ex like running or cycling decrease test while lifting weights increases it, high test = hair loss
@@zezeti2246more like High Testosterone= More DHT= more hairloss.
Weight training might not be very effective partly due to low cardiovascular improvement, but also because some of those that are obsessed with weights also want to get huge with excessive protein and even steroids. This is taxing for the body and does not improve lifespan; cardio is the opposite.
Weights can be excellent for posture improvement though, not hating here. I do both.
Hey Rob, loving you're video's.
I've changed to a much healthier diet, been doing scalp massages daily and microneedling with a 1mm derma stamp once weekly for around 2.5 months.
My hair looks and feels slightly thicker and shedding has slowed way down.
I've also started taking iron and vitamin D supplements. Low dosage tho.
At what month did u start noticing a difference in you're own hair through massages and microneedling??
Congrats on your progress! It's not unusual to note decreases to hair shedding within 1-3 months of starting an effective regimen. But cosmetic levels of hair regrowth usually take much longer. See our video on Results Horizons: ua-cam.com/video/AGXDUQC5ABY/v-deo.html
@@PerfectHairHealth Thanks for the reply 👍 I thought it might take up to or over a year for good visual results. Just good to have some idea in you're professional opinion.
Great videos 👌 I look forward to any new content.
Hey Sir, Can you give me what Scalp Massage is best for Hair Regrowth. Thanks.
so we don't know shit
Pretty much, still better than wrong info tho right? Hair loss is bitch man
Thank you for sharing your information ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
I watched all your great videos, but you don’t do video about food that increases the DHT level . In my opinion the dairy is increasing the DHT level and if you take whey protein , this will speed hair loss .
Hey rob, in your point of view, what's the best schedule for someone who want to use both micro needling and massages in his regimen ?
It depends on lots of factors - like the microneedling device (pen vs. stamp vs. roller), needle length, your session endpoints (duration, erythema vs. pinpoint bleeding, etc.), and frequency of sessions.
good job, 12:00 yeah like in the case of Andrew Huberman
Main point: Hair loss is complicated as f*** and there's no one size fits all solution to it. What may work for someone may not work for you and vice versa. Thats why you see a lot of success stories with some of these hair growth oils and such. But one thing is common, I asked ppl who used it is, they used it along with other methods to gain success. Ppl just have to find what's right for yourself. All factors involved like scalp health, internal health, lifestyle, etc.
Hey rob I'm 18 I've diffuse thinking like lines on top of my head so doctor prescribed me 1mg fin and 5 percent topical minox but I'm only using 0.5mg fin daily and my hair is thickens up I'm now at month 2 completed so do I carry on or I increase the drug I don't notice hair fall and before 0.5mg fin I've got headaches in my scalp but it's gone since I took fin 0.5mg so pls pls pls take my comment and answer me pls 🙏
what did u end up doing?
@@aucksun using finastride 0.5mg but take advice from doctor
What is the best option to grow your hair
mewing, somewhat healthy lifestyle, and not being sexually addicted i think are the biggest factors to not losing hair. starts masturbation young or too eearly especially.
So masturbation is bad for hairs, yeah?
true. masturbation is very bad for hair
@@VestigeFinder mainly narcisstic abuse and then the trauma habits that come from that
Do u know why you have to be saved?
It's because you have sin all people have sinned and fall short of the glory of God.
What is sin? Sin is essentially any bad thing we've ever done.
Because of sin this is is the punishment
“But the fearful, and unbelieving, and the abominable, and murderers, and whoremongers, and sorcerers, and idolaters, and all liars, shall have their part in the lake which burneth with fire and brimstone: which is the second death.”
Revelation 21:8 KJV
Jesus who is God in heaven came down to Do u know why you have to be saved?
Do u know the story of Jesus? (If yes skip next step) if not do next step earth as a man. Lived for 33 and a half years. He never sinned his whole life. Eventually some people got jealous of him and got him convicted of phony charges. He got crucified on the cross. Died. Was buried for 3 days then he was resurrected by his own power.
Remember how I said we can't go to heaven because of sin?
“But God shows his love toward us, in that, while we were yet sinners, Christ died for us.”
Romans 5:8 KJV
God did all that to save us from hell
"Much more than, being now justified by his blood, we shall be saved from wrath through him.”
Romans 5:9 KJV
So if you believe in him and what he did. You'll be justified by his blood and saved from hell and you'll get an eternity of Love, joy, and peace
Streetlevelministry.org
@@VestigeFinder why?
@@leshquekamalin4772 terrible for hormonal balance. Can cause estrogen dominance, low testosterone, adrenal fatigue, high DHT:Test ratio, high prolactin and cortisol. And that’s just the tip of the ice berg. You’ll be in chronic state of stress and suboptimal reproductive health, which is bad for hair. This is of course if you overdo it. If you masturbate no more than once a week (preferably once every two weeks), it shouldn’t be an issue. If you’ve been excessively masturbation for a few years, I would completely stop for 3 months at least.
Will this grow back you hair and thicken up your hairline, maybe but also maybe not. Most guys are to far gone for natural remedies to work, but a small minority might see improvement. My hair and hairline immense improved (NW1.5 to a NW0) after a year and a half of getting that habit under control
Thank You 👍
Thank you for this analysis. Fair and sensible. I have ran for years and can from experience say that, judging from the warming of my finger tips, that after some 2 miles running (about 9 mile/hour rate) extremities start receiving blood and warm up so it is likely to improve blood circulation. I have also noticed from other runners that prolonged running and training for marathon for example, their hair start thinking, perhaps because of increased stress that sets in after done 50 minutes of running and leafs to increased cortisol which may have a negative effects. As explained in this video these types of exercises are no remedy for the problem just slight changes. Certain yoga ives on the otherhand makes a big difference and xan reverse balding.
Me personally,I can vouch for cycling,I didn't do it for around 2 years,lost a lot of hair,for the past 2 months I cycled a few times per week and my hair got thicker again🤯
I have been running 8 miles a day forever and I am 66. My hair has thinned over the years but I still have a full head of hair. I push myself hard to increase my speed every time I run. I take 5grams of Niacin (flush kind) an hour before I run as well. Anyway I believe it is microcirculation that causes a lot of age issues. Taurine might also help with circulation but I haven't tried that yet.
@@DJ-Illuminate Thank you for sharing this. I dissolve Niacin in water and use a few drops on my scalp. It seems to bring the blood to the scalp judging by the sensation I get. Recently I got Taurine and have it before morning exercise and am waiting to see if it makes a difference. But what I can swear by is silica solution, it does miracle for hair. I am 71, do not run any more but cycle and do yoga everyday. I can also swear by yoga in reversing hair loss and maintaining my hair.
@@mansursultani silica solution, what sort?
When some one makes a video of hair fall who themselves have a bald head then people start asking why the didnot use the exercise to get hair and when anyone with a head full of hair makes a video on hair fall people start saying he doesn't went through hairfall he hasn't gone through the pain as the people with hair fall. This is just awesome guys 😊
Hey rob, used to be a sub to your site but had to cancel as money’s been tight since covid. My 2c with excercise is something like rebounding on a mini tramp might be the best option. Easy on joints and gives a killer cardio workout if you know the right movements. Plus nasa train their astro naughts to use them since the g force at the bottom of the jump can stimulate your lymphatic system better than anything else. That lymph fluid being pumped around your body could deliver nutrients and clean out toxic waste of the cells. Look up rebounding benefits and you’ll find heaps on here feom doctors as well as trainers. Maybe that motion could provide circulation to the extremities more efficiently than any other workout? I think it would tbh, I just started last week and I’m feeling great for it
What about jogging combined with head stands?
Handstands are good. Logically thinking
Hi Rob. What do you think of washing only with conditioner? Or is shampoo necessary to "unclog" scalp?
A shampoo and a conditioner are two different things. You need both.
and make sure you're spending a bit more to get better quality shampoos, not the ones you just get off the shelf in the supermarket
Shampoo 1-2 times a week has been shown to be best for hair growth.
Aerobic exercise for 60 mins total in a week?
3 months of exercise and my hair started to shed for first time on my life
Did u stop exercising??
@@akhtars9602 I did
are you still smoking crystal meth from a pipe?
Any update
Can i get some supplements like tribulus and/or gainers containing creatine if i m predisposed to male pattern hair loss ? Thank you !
Do laser caps work?
Total scam.
@@Herbie11 how so?
@Norseman311 My wife works for a lighting manufacturer that makes the bulbs for three of these companies. They are NOT lasers. They just cheap red led light bulbs, nothing more. They are the exact same bulb they put into some smoke detectors. You'd get better results standing in front of Christmas lights. Even if they did anything, most people still have hair on their head. The light wouldn't even reach the scalp anyways. Had a friend spend $1500 on one two years ago. Used it twice as much as the recommended. NOTHING!
@@Herbie11 you live in China?
@@Norseman311 Many lightbulb manufacturers are in the US. China makes the scam hair caps and helmets with them. Don't get all triggered because you're balding and found out your magical light cap is a scam.
Please make video off head stand
I m going to exercise my hair..:-)
oh my god this is clearly a masterpiece
Thanks Rob!
So informative
does masterbation cause hairloss?
Yes
It depends. If you abuse your body by masterbating. Then definitely yes, it will be a factor that will heavily factor in on top of your DHT levels. Constantly ejaculating twice or more daily. It will reduce systemic zinc and magnesium levels in the body, which is predominantly what semen is made of. The body will then stop providing these resources to non-essential parts of the body like nails, hair and skin and focus them on the most important part which are the organs.
If you’re really worried about it, just make sure your diet is in check and supplement on top of that.
No
I had a sedentary lifestyle but i was not obese , my hair was thin and silky but just fine. Things took a turn when in 2020 i hit gym 2 months with heavy weight lifting training straight out of my life of inactivity. I stopped when i saw dramatic hair loss and visible patches. I didn't knew i was predisposed to androgenic alopecia.
After pausing gym exercises the hairloss slowed down but since then i have been battling hairloss and gradual progression of male pattern baldness.
That heavy weight training turned out to be the worst decision of my life
U lost weight?
Lol you’re just dumb. Blaming the gym 😭🫵
Did you take creatine?
If you take Saw Palmetto internally and then apply a natural anti-DHT to the balding areas, that should counter balance these effects.
This mf blamed a productive hobby for ruining his life man I can’t 😭
Just take finasteride dumb mf🤯
Strength training is not good for hairloss prevention because you put your scalp on tension.
I have issues with pituitary gland which caused me extreme androgen deficiency and hyperthyroidism, I started trt few months ago ,also started high intensity training,with it my hair started to fall for first time like crazy, I couldn't wash my head and started to consider stop trt,dont know if that shedding was caused by intense workout or testosterone
Hi. How do I contact u for advice?
12:00 case in point: Ethan Klein’s got a head full of hair, despite being extreme close friends with Little Debbie...
Those are delicious
What happened to the free course linked in the description? There is nowhere to sign up.
I've seen you in multiple places claiming to offer free information with no paywall, but it seems like that's a load of crap. What's going on?
The free course is still linked in the description.
@@PerfectHairHealth The link from here to the course page is here, yes. But on the course page there is no way to actually get the course.
@@marshr32 it’s just something you can signup for via email. You don’t have to pay for anything. But the course is delivered through email.
@@PerfectHairHealth Interesting..... On my laptop there is no email field on the page, but on my desktop PC there is.
Apologies.
@@marshr32 there should be an email optin toward the top of the page: perfecthairhealth.com/email-course/
I just checked on a few browsers as well as mobile / desktop, and was able to see it. So I’m hoping there aren’t further issues!
I am a student but when I was a high school athlete I was doing intense cardio as part of football practice daily ⚽️
When I went I left high school and covid hit following year. I essentially went 800+ days with zero cardio/running etc
Could this be affecting hair growth? I have a weird hair loss pattern in that my forehead vertically is barely 3 fingers high but my side corners have always been quite wide.
I made a similar observation,I didn't cycle for around 2 years,my hair thinned a lot,now I've been cycling for the past 2 months and my hair looks thicker🤯