Subscribe to DeepL Pro to translate larger documents.

Visit www.DeepL.com/pro for more information.

MR. MANDIBULAS
 Manuel of Facial Attractiveness
-BASIC-

AUTHOR: MR. MANDIBULAS

The information contained in this book is not intended, nor does it

imply, a substitute for professional medical advice, diagnosis or
treatment.

All content, including text, graphics, images and information

contained in or available through this book is for general
information.
 Table of Contents

Introduction
The deterioration of the modern jaw

What orthodontists don't understand

The dangers of mouth breathing

Buteyko breathing

What is mewing and how to do mewing ...

Accelerate results with "Hard Mewing".
The importance of chewing
Mouth dressing
Tongue chewing

Nutrition and supplements

Sleeping posture
Exercise at mealtime

McKenzie Chin Tuck Braces

and retainers

My recommended mewing routine

Fat loss
 Before we begin.

I am very excited about this.

I want you to take 3 photos of yourself before reading this book, all
with the same lighting and every month you take 3 more to see your
process, 1 frontal photo and 2 from the sides, with your face relaxed
without any gesture.
And I ask that if in a few months or years you see visible results you
upload me an Instagram story with the first photo before you start and
one when you already have results.
This would help me a lot as it would give more credibility and
evidence to what I talk about and I could help more people!
Thanks!
Introduction

The silent epidemic of elongated, unattractive faces is affecting our

health, relationships and confidence.
Our jaws become smaller and our teeth become crooked and crowded,
creating aesthetic challenges and problems with breathing and sleeping.
While orthodontic treatment can undoubtedly straighten teeth, what

about the underlying causes of this rapid change in oral development and

the health hazards posed by mouth breathing, sunken jaws and

obstructed airways?

The Art of Mewing: A Guide to Improving Facial Aesthetics takes

a look at the cultural, biological and nutritional changes that have made us
The new website provides you with tips on how to improve your
health and appearance.
All the videos and articles about Mewing on the internet
make it easy to feel overwhelmed. You may not even know
where to start. mewing art is the solution to that problem.

This book will teach you about simple lifestyle changes that can
alleviate the adverse effects of this crisis of improper jaw
development and ugly, elongated faces.

The deterioration of the modern jaw

Our ancestors did not suffer from misaligned teeth and

sunken jaws to the same extent that we do now.
The fossil record of our species shows a compelling story: the

epidemic of elongated faces and crooked teeth developed in people

over time.
Evolutionary biologist, Daniel Lieberman, points out the pattern in
his book, The Story of the Human Body.

"The museum where I work has thousands of ancient skulls from a l l

o v e r the world. Most of the skulls from the last few hundred years are
a dentist's nightmare: they are full of cavities and infections, the
teeth are crowded in the jaw, and about a quarter of them have
impacted teeth.

The skulls of preindustrial farmers are also riddled with cavities and

painful-looking abscesses, but less than 5 percent of them have impacted

wisdom teeth. In contrast, most hunter-gatherers had near-perfect dental

health.

Apparently, orthodontists and dentists were rarely needed in the

Stone Age."

Much evidence supports Lieberman's observations:

A comparison of 146 medieval skulls from abandoned Norwegian
cemeteries with modern skulls pointed to a trend of

to the bad bite in our most recent ancestors. more recent

ancestors. Skulls rated as "large" or "obvious" requirements for
orthodontic therapy constituted 36 percent of their medieval
sample and 65 percent of the modern example. And evidence of
malocclusion in earlier human fossils is astonishingly rare.

The jaws of hunter-gatherers reveal almost uniformly spacious and ideal

arches of well-aligned teeth, with no impacted wisdom teeth: the dream

smile of a movie star, 15,000 years before any movie!

So what's wrong with our mouths, and why are we facing an

epidemic of unsightly facial development and crooked teeth
today? The answer, it turns out, has been right under our noses all
along: the problem is our jaws.

Look around you in public: strong, well-developed jaws are now

extremely rare. This change

in growth has impacted not only our beauty but also the

health of the entire population.

A key variable for malocclusion is related to jaw size.

For healthy growth, the jaws must have the capacity to provide enough space for

each tooth growing in the mouth.

Over time, our teeth have become crooked because our jaws have
become smaller.

Why? The roots of the outbreak lie in cultural changes in

important daily actions that we rarely t h i n k about; things like

chewing, breathing and the position of our jaws at rest.

Such changes, in turn, have been brought about by much larger

sociohistorical improvements, specifically, industrialization.
Our upper jaw, technically the maxilla, looks as if it is just the

base of our skull, but in reality it is made up of two bones,

one on each side, fused together.

Our lower jaw, technically the mandible, is also formed by the

combination of two bones.

If the jaws grow correctly, they have ample space for all the teeth and
the teeth fit together well.
Both the upper and lower jaws can move and change in the

process of development. But this process has been slowly

changing since our ancestors began using new resources, eating a

softer diet, leaving their mobile life of hunting and gathering and

settling down to practice agriculture about 10,000 years ago.

Anthropologists have reported that the size of the human mouth has been

shrinking for a long time. Because humans have been using stone

tools for at least 3.3 million years, that most likely represents the time

when the

contraction.

Stone tools allowed for a significant change in our carnivore

diets because the ability to cut meat into

small pieces reduced the amount of chewing needed to extract the

food. Chewing less decreased the demand for large, strong jaws.

The advent of agriculture accelerated this trend.

As we have observed, the detrimental result is an epidemic of

crooked teeth, sleep apnea, gummy smiles, small airways, sunken

jaws and mouth breathing.

That the diseases just noted are associated with modern civilization

is strongly indicated by the near absence of their symptoms in

historical records.

Our ancestors had spacious jaws, with an arched

of gently curved teeth in each jaw, including the wisdom teeth at the

back of the arches.

Today, failure of these last molars to erupt has become an all-too-

common phenomenon that often leads to

extraction along with concomitant burdens of pain, swelling, bruising,

disease, worsening appearance and general discomfort.

However, with proper attention to diet, eating habits, breathing

patterns, and overall oral posture (how we collectively keep our

jaws at rest), many aspects of this crisis, such as molar impaction,

could be reduced or avoided altogether. The jaws could return to

their hunter-gatherer growth patterns.

The bottom line is that our health and happiness (and that of our children)
may be at risk due to habits that most of us never give a second
thought to.
On the left is a grandfather who had come to England with his
children. His grandson was born into an industrialized society. You can
see a progressive reduction in front dentofacial growth in just three
generations.

Shown below are two siblings who moved from their traditional
environment to a reservation, where they ate a more
industrialized diet. The younger one (right) shows much more
dental malformation because he moved at a younger age.

It is often said that the face is the window to the spirit, but it is
also a window to the state of health of the person behind the
face.
The physiognomy of gummy smiles, crooked teeth and perpetually open
mouths are visible signs that signify potentially much more serious
underlying health problems. To begin to address these problems, our
focus must be on the healthy development of our jaws.
How we eat may be as important as what we eat; how we breathe

may be as important as what is in the air we breathe; how we sleep

may be as important as how long we sleep. These are all vital facets

of the jaw epidemic and integral to overall oral health.

What orthodontists don't understand

In the orthodontic industry, lifestyle changes throughout human
history are rarely mentioned.
Although humans are the only mammalian species to have ongoing

problems with crooked teeth, changes in nutrition and environment

are overlooked, and genetics are to blame.

Braces, tooth extractions and retainers are the bread and

butter of all dentists and orthodontists in charge of correcting
our dental deviations.

Having braces as a child has become so common in the West

that today it can be seen as a rite of passage; it is estimated that 50

to 70 percent of American children will wear braces before

adulthood.
If you get a retainer after orthodontic treatment and ask your doctor
how long you have to wear it, he or she will say "For the rest of your
life."
The fact that retainers are required to maintain orthodontic "results"
should be sufficient evidence to suggest that the treatment is flawed in
its understanding of the root cause of the malocclusion.
Retainers keep teeth out of their equilibrium zone, so refusing to
wear them without correcting the root cause of the malocclusion will
inevitably lead to relapse.

What orthodontists fail to mention is that the tongue plays a

critical role in maintaining correct positioning of the teeth and jaw.

Correct tongue posture and proper

force on the jaw and root of the tongue allow the teeth and facial

bones to grow correctly and maintain their straight position

throughout life.
 The dangers of mouth breathing
The negative impact on health and appearance caused by mouth
breathing cannot be underestimated.

The photo on the left shows a ten-year-old boy. He is breathing

through his nose and has a well-developed face.
Everything is proportional and the boy has well-defined eyes, cheekbones,
lips and chin. However, when he was 14, he contracted a gerbil and
developed an allergy that left him with a stuffy nose, which caused
him to start breathing through his mouth.

The middle and right photos show the same child at age 17. Breathing
through his mouth caused his face to grow downward instead of
forward, elongating his face.
and narrow. His nose appears larger and his chin is narrow because
his upper and lower jaws did not grow forward.

Not only does it look much worse, the facial changes caused by
mouth breathing lead to airway restriction which in turn leads to
snoring and sleep apnea.

The earlier in life the horrible habit of mouth breathing is

established, the greater the risk that the face, teeth and airway will be

adversely affected.

It is crucial to prepare nasal breathing, proper swallowing and

good posture as early in life as possible for healthy facial
development.
George Catlin made a series of trips to the American West that would
make him famous as a painter and ethnographer of Native Americans. He
wrote and illustrated the book.
Shut your mouth and save your life in 1861 after his travels.

"I was struck with force at the almost incredibly small proportion of
children's skulls; and more so, at the almost exceptional
integrity and soundness (and total absence of malformation) of
their beautiful sets of teeth, of all ages, which are scrupulously
held together, by the attachment of the lower jaws to the other
bones of the head. "

Catlin, originally a m o u t h breather, observed that Native

Americans were never mouth breathers and were extremely
healthy.

As a result, he changed his breathing pattern and learned to breathe

through his nose.
21
Breathing through the mouth while sleeping is all too common in
modern times. Children who exhibit an oral posture like the
illustration above, by doing this are practically telling themselves
so:
I will not grow up with straight teeth and wide jaws.

Mouth breathing causes the jaw to develop downward and backward

instead of forward and sideways, resulting in a narrow upper jaw,

palate and midface.

22
Since the maxilla contains 85 percent of our nasal passages, an

underdeveloped upper jaw leads to narrower nasal passages.

This produces a vicious circle, in which it becomes increasingly

difficult to breathe through the nose.

At a g e 5, this child kept her mouth open; 58 years later, the effects of
poor oral posture can be seen.
His head had to be tilted back to keep his airway open, while

keeping the plane of view parallel, resulting in detrimental

anatomical and physiological changes.

23
A child's tongue posture and breathing habits determine the
direction of facial growth and its ultimate shape and attractiveness.

Easily observed symptoms of mouth breathing include:

● Dry lips
● Dry mouth
● Snoring and mouth opening during sleep
● Numerous diseases of the respiratory tract, including ENT
problems
● Chronic bad breath

24
● Swollen, red gums that bleed easily

25
 Buteyko Breathing
The Buteyko method is designed to help anyone, child or adult, to
train themselves to breathe through their nose and increase their
breathing efficiency.

According to Buteyko, normal breathing:

● Not to be seen
● Should not be listened to
Must involve a closed mouth (with lips in contact).

Buteyko exercises are designed to help a person achieve a

conscious reduction in breathing rate and volume.

26
The method can be thought of as "breathing retraining": the goal

is for the new breathing pattern to take hold through repeated

practice, as an instance of implicit learning, like learning to ride a

bicycle, so that it becomes a

"second nature. "

Keeping a clear nose and nasal breathing during the day will
drastically improve energy levels and sleep.

Restricting ourselves to nasal breathing while exercising is another

key element of the Buteyko method.

27
Improving sports performance is an additional benefit of using the
method, which may further motivate you to avoid mouth breathing.
Optimizing oxygen consumption is vital for sports performance,
and that is what the Buteyko method attempts to do by
overcoming the hyperventilation syndrome that reduces the
concentration of carbon dioxide in the blood and impedes the
blood's ability to transport oxygen to the tissues.

The nose is designed to prevent dehydration of the lungs by

humidifying the incoming air, which has helped humans thrive in a
wide variety of climates.

Sanya Richards-Ross (right), Olympic gold medalist,

using the Buteyko Breathing Method
Notice how calm and relaxed she looks even though she's running!

28
 What is mewing and how to do it?

Named after British orthodontists John and Mike Mew, Mewing has
taken the Internet by storm in recent years.
Mewing can be summarized as follows: improving facial esthetics and
tooth alignment by correcting tongue posture and strength, slightly
resting the molars on top of each other and keeping the lips
together to ensure nasal breathing.
Fun exercise: ask an attractive person where their tongue rests
when their mouth is closed. They will almost always respond with
"On the roof of their mouth".

29
That simple question and answer will clearly show you that
proper tongue posture plays an important role in beauty.

Below is one of the many young people who followed a daily

mewing routine for 2 years that objectively improved their

face.

His eyes narrowed, his chin and jaw became more defined, the
posture of his neck improved and even his nose and the edge of
his forehead straightened.
The lips also become fuller when the jaw is forward and posture is
corrected.

Changes after 1 year of mewing are usually dramatic:

30
In addition to improvements in appearance, mewing expands

the airway, which can lead to a total cure for snoring, sleep apnea

and upper airway syndrome.

John Mew says that mewing can be summarized in The tropical

premise, which is as follows:
The tongue should rest against the roof of the mouth, with the lips in

light contact and the teeth in light contact.

31
What is fundamental is that the root of the tongue is elevated.

The root is directed posteriorly and connects

to the hyoid bone.
The root of the tongue is 100 times stronger
than the tip of the tongue.

If the root of the tongue does not fit correctly, mewing will have no
effect on facial shape.

32
33
When the tongue rests in its resting place, COMPLETELY pressed

against the palate, it acts as a scaffold to maintain the dental arch in

a "U" shape.

If the tongue is held too low, the dental arch narrows, causing the
teeth to crowd together and narrow the airway.

There are two simple methods to make sure you are mewing
correctly:

34
1. Bite down and smile as WIDE as you can, showing your
teeth and swallowing at the same time.

In doing so, the entire tongue will be forced to reach the roof of the mouth.

Hold this position while you close your lips and keep your lips
sealed so that you only breathe through your nose.

Do not clench the jaw and bite too hard, the molars should only
rest lightly on top of each other.
2. Say words ending in -NG, such as "sing, king and chime".

This method requires a wider palate than the first one, but if you
have enough space, saying those words out loud will show you
the correct position of the root of the tongue.
I can't breathe while mewing. help!
If he can't breathe while Mewing, that means he has a narrow airway
and his tongue blocks it when he stands up, as seen in the photo
below.

35
You have to overcome this stage of initial discomfort by mewing
with pressure for short periods and then taking a break.

In the following chapters, we will discuss how to accelerate

this process by using more force and strengthening the
tongue. strengthening the tongue.

Four common mewing errors

1. Only by placing the tip of the tongue on the roof of the mouth.
Again, it is necessary for the back third of the tongue to be raised
for Mewing to have any effect. If you only raise the front tip of
your tongue, the strength of the tongue is much less, which will not
lead to any improvement in your face.
2. Gritting teeth
You should never clench your teeth/jaw while mewing, this can

not only cause jaw joint problems, but sends a direct stress signal

to your body.

The molars should be in contact and gently supported by each other.

36
on top of each other. If you have trouble with this, try using your

thumbs to massage the side of the jaw, which should help relax

the muscles in that area.

3. Incorrect swallowing

Another Mewing error occurs when swallowing food and liquids.

Continuing from using a pacifier as a baby, most people have an

incorrect swallow that involves dropping the tongue and using the

cheeks to push food or liquid into the esophagus.

When you first start mewing, you may notice that you start to

accumulate a lot of saliva early on. This is mainly because you are

concentrating on your tongue and mouth, this will gradually

disappear as mewing becomes more natural to you.

The thing is that when this buildup of saliva occurs, people drop
their tongue again and suck in their cheeks to swallow. The problem
here is that the only time you should drop your tongue is when you
are talking, drinking or putting food in your mouth. Your tongue
should be elevated at all other times.

37
Correct swallowing involves pushing the tongue further into the
roof of the mouth and then sucking it in, this strong force will
create a vacuum and generate massive amounts of pressure on the
roof of the mouth leading to horizontal expansion.

4. Refusing to mewing at all, thinking it is "too late".

Whether you are a child or an adult, your bones are still

malleable. Mewing is the natural position of the tongue and it is
never too late to correct tongue posture.
Changes can and will occur at any age.

Improvements in older people will obviously take more time due

to increased bone density, but with consistency and

The right technique will be used. Think of the negative effects

that

has a stroke in older people: changes in muscle use always affect

the face. We can all take control and decide whether we want to

move towards ugliness or beauty.

Poor tongue posture leads to poor neck posture, which leads to poor

back posture, which leads to

38
weak hips, knees and ankles. This chain reaction should be enough to

convince people of all ages to start Mewing immediately.

Below is a photo of identical twin sisters, the one on the left grew

up with correct tongue posture and nasal breathing, and the one on

the right was a mouth breather due to allergies.

Which do you think will live a longer and happier life?

Accelerate results with "Hard Mewing".

39
Hard Mewing can be very effective and, of course, it is possible
to cheat the system. And this could be a good trap.

- Dr. Mike Mew (medium)

Hard Mewing is when you consciously press your tongue against
the roof of your mouth much harder than you normally would.
By mewing hard, you can achieve results much faster ... in just 6
months you can achieve the same results it would take over 2
years if you just mewed regularly.

Hard Mewing is the awkward but noticeably more effective

version of mewing. If you are consistent with it, you will notice the
results fairly quickly.

Three key components of hard mewing

Always hooking the root of the tongue to the roof of the mouth.

40
As mentioned above, the root of the tongue exerts a much greater
force than the tip. When mewing with force, it utilizes that force
and consciously activates the root of the tongue throughout its
consciously activates the root of the
tongue throughout its entirety.

hours to walk. First, it helps to strengthen the tongue by

chewing the tongue, which we will review in a future chapter.

2. Posture

41
The forward head posture is closely related to the sunken jaws

and mouth breathing.

Having a good posture will allow you to generate

enormous force with the root of the tongue.

A good posture is to have a straight back and a slightly sunken

chin.
If your posture slumps, you will not be able to generate enough force
to expand your palate.

Tongue sweep swallow or suction technique.

42
Swallowing with the tongue generates great pressure on the palate,
which will help with jaw expansion.
Each time you swallow a drink or food, perform this swallowing
by making a sweeping motion, starting at the root.

If you see any facial muscles in action when swallowing, it is a clear

sign that you are not making a tongue sweep.

Note the pursing of the lips when this child swallows.

Incorrect swallowing causes the face to bulge and eliminate

the dimples and sunken cheeks that people find attractive

43
on the models.

In summary: Hard Mewing (consciously exerting more force all the

time) will give you faster results than Regular Mewing (subconscious

suction retention).

Disclaimer: I do not recommend strong mewing.

for anyone who is a complete beginner in mewing. Mewing

regularly for a few months until you start mewing strongly.

Your tongue should be unconsciously on the roof of your mouth

before mewing with force. Until then, continue

44
strengthening the jaw and tongue and practice proper swallowing.

The importance of chewing

Our jaw muscles are very underdeveloped due to our modern

diets. Hard foods have been replaced and our jaws have weakened

significantly as a result.

To remedy this problem, in addition to changing our diet and

implementing foods such as hard meat and raw carrots, we
can commit to the habit of chewing hard gum every day.

Chewing gum removes plaque and increases saliva, which has a

protective and antibacterial effect. Chewing gum has also been
linked to increased cognitive performance.
There are two main options for hard gum used in the Mewing
community: Mastic Gum and Falim Gum.
The gum mastic contains no unnatural flavorings / sweeteners,
as it is a unique resin that comes from a tree.

45
cultivated in the Mediterranean. For centuries, the resin has been
used to improve digestion, oral health and liver health.

The other popular gum is Falim Gum. This is my preferred option because I
believe it provides more effective jaw training, however, if you want a
more natural option, you should purchase gum putty from a reliable
source.

Falim Gum has the texture and flavor intensity of a chewing gum
that you have been chewing for a long time; it is a bit rubbery and
dense with a very weak flavor.
Unlike rubber putty, which tends to be inconsistent in hardness and
often sticks to the teeth, Falim has the same texture and shape in
each of its pieces.

Falim is the only sugar-free chewing gum in Turkey and has been

voted tooth-friendly by the University of Zurich in 1996.

Falim is one of Turkey's top 20 brands, which includes local and

international brands.
I recommend going with the mint or unflavored option.

46
Chewing hard gum every day is a key component to getting results
in Mewing.

Essentially, mastication (chewing) has been found to increase

bone remodeling through signaling osteocytes to resorb or break
down bone matrix. They maintain a balance between resorption
and production of bone tissue.
If you're going to chew more, in theory, it would basically be telling
these bone cells that, hey, we need to produce MORE bone tissue to
counteract the excess chewing. Developing that extra jaw to
withstand greater forces.
Now the question is ... what visible results will you notice when chewing?
Well, we know that chewing more would definitely cause
hypertrophy in the masseter muscles, which would increase
the perception of jaw width.
In addition to chewing gum putty or falim every day, practice
chewing your food until it is an absolute mush.

Chew to the point where it becomes quite tedious and adjust to that
new standard of chewing. This will not only increase the strength and
size of your jaw muscles, but will also improve the digestion of the
food you eat.

47
 Mouth bandage

The best way to get your body used to unconsciously breathing

through your nose 24/7 is to tape your mouth shut at night.

The mouth dressing is simple; take a small piece of tape and place
it over your lips to seal your mouth before going to bed.
The top three mouth tapes are Nexcare Sensitive Skin Tape,
3mm Microporous Tape and Somnifex, respectively. I've tried
a ton and those three are the most comfortable tapes to use
for this purpose.

Before placing the piece of tape in the m o u t h , be sure to mewing and make
sure that the molars are in light contact. Place the piece of tape in
horizontal position if you are new to the use of adhesive tape and

48
after a month of that, start placing a vertical piece of tape in the
center of your lips as in the image below.

After taping your mouth shut at night for a period of time, you
will notice that your mouth remains closed during the day
without conscious effort.

You will also see significant improvements in sleep quality due to

strict nasal breathing throughout the night!
You will wake up much more rested because nasal breathing helps you
deliver oxygen and nitric oxide to your muscles much more
efficiently and filters and hydrates the air you breathe.

49
The mouth bandage also prevents sleep apnea and snoring
caused by mouth breathing. caused by mouth
breathing.

If you want to prevent the lips from drying or tearing, you

can apply a little coconut oil or lip balm to the lips before
applying the tape.

But if you use the specific tapes I mentioned, you most likely won't
need any lip moisturizer as long as you are well hydrated.

Tongue chewing
Tongue chewing is an underappreciated and largely unknown
facet of Mewing.

50
When done regularly, it strengthens the root of the tongue

significantly, allowing more force to be exerted against the roof

of the mouth.

This leads to faster horizontal growth.

If you only concentrate on developing the masticatory muscles

and neglect tongue strength, you will develop an unbalanced face.

You have to prioritize both if you want the "inner and outer U" of your
face to change properly, according to Dr. Mike Mew.
Tongue chewing involves the use of chewing gum, ideally Falim
gum, and squeezing it on the roof of the mouth as a repetitive
exercise for a set amount of time.
1. Make a ball with the gum

2. Place the g u m on the roof of the mouth, slightly away from the
wrinkles.
(the rough area on the front side)
3. EXPRESS the gum flat on the roof of the mouth.

51
4. See how far from your tongue you can get the gum, try to
place it in the posterior third (the root).
5. While chewing the tongue, breathe deeply through the nose, this
applies much more force to the roof of the mouth.

If you are doing it right, you will feel some pressure on the roof of
your mouth and a burning sensation in your tongue and hyoid bone.
These are good signs and will lead to expansion if you chew your
tongue constantly. You will find it easier to raise the back third of the
tongue as you strengthen it over time.

Nutrition and supplements

Although not essential, there are some supplements and additions
to your diet that can help with bone growth.
Let's start with vitamin K2: it is one of the four fat-soluble
vitamins, together with vitamin A, vitamin D and vitamin E.
Optimal vitamin K2 levels are associated with improved bone
circumference and diameter.

52
This vitamin modulates the bone remodeling cycle, an important
process necessary to maintain adult bone.

This involves the removal of old/damaged bone by osteoclasts and

its replacement by new bone formed by osteoblasts.

Vitamin K2 affects facial development in four ways:

• Nasal septum deviation
• Bone growth and density
• Growth hormone and insulin-like growth factor
• Testosterone and sex hormone levels

K2 also regulates blood pressure and large doses have been shown
to reverse osteoporosis.
It is often debated whether the MK7 variant of K2 is better than
MK4, however, it should be noted that most studies of the MK7
variant have been funded by the soybean industry, as the main
source of MK7 is natto (fermented soybeans).

53
Many proponents of MK7 will say that it has a longer half-life
in the blood than MK4, which is true. But we don't want the vitamin
to remain in the blood, we want it to be absorbed by the liver
and used as soon as possible.

For the highest q u a l i t y K2 supplements, I recommend Thorne's K2

drops (1 mg per drop) or 3-K Complete.

The next step for bone growth is vitamin D3, which works
synergistically with vitamin K2.

Vitamin D3 plays a fundamental role in skeletal homeostasis.

Without it, our bodies cannot effectively absorb calcium, which is

essential for good bone health. Children who lack vitamin D3
develop a condition called rickets, which causes bone weakness,
bowleggedness and other skeletal deformities, such as stooped
posture.

Vitamin D3 supplementation is used worldwide to maintain

optimal bone health, but the most appropriate level of
supplementation remains controversial.

54
I recommend supplementing with at least 5,000 IU daily ,
however, one study showed that 20,000 IU actually had greater
effects on bone remodeling , so that is something to keep in mind
if you are comfortable taking that dose.

For the highest q u a l i t y D3 supplements, I recommend Sports

Research D3, which is formulated with coconut oil, or Thorne's
liquid D3 / K2 combo.

Along with those two vitamins, you should also add more calcium to
your diet.

Calcium is a mineral necessary for life. In addition to building

bones and keeping them healthy, calcium allows our blood to
clot, our muscles to contract and our heart to beat.
A great way to start consuming more calcium is to drink organic milk

from grass-fed animals every day.

55
Dairy products, by providing calcium and protein, represent the
optimal source of highly bioavailable nutrients for bone growth.

Among dairy products, in particular, cheese is one of the main

sources of calcium in the Western diet and also in the Italian diet.

56
Parmigiano Reggiano cheese is a homemade Italian food whose
"Protected Designation of Origin" designation is linked to an
artisanal production process in a limited geographical area in the
north of Italy.
Italy.
Parmigiano Reggiano is an easily digestible cheese, due to the
presence of ready-to-use proteins and lipids, lactose-free, rich in
calcium, with a possible prebiotic and probiotic effect.
Due to its nutritional characteristics and easy digestibility,
Parmigiano Reggiano cheese is recommended for all feeding ages.

57
It is a fantastic source of vitamin K2 and calcium, making it an optimal
source of essential nutrients for the acquisition and maintenance of
bone health.

58
 Sleeping posture

You will be asleep for approximately 1/3 of your life, so your

sleeping posture will have an absolute effect on your body.

Have you ever woken up with drool on your pillow and face?

Of course he did. That means he was a mouth breather and had poor
oral posture during the night.

59
For optimal mewing results, I recommend that you get used to
sleeping on your back or side without a pillow.

Studies have shown that pillows can affect the development of the

upper jaw and ultimately cause facial asymmetry. (You can sleep

with pillows only if you meet the good sleep

pillow habits, in case you have bad pillow habits when sleeping (for
example, putting your fist under the pillow and on top of your face
will generate easy asymmetry and can even damage your occlusion).

Sleeping without a pillow strengthens the neck and improves

posture, which will give better results in Mewing.
Yes, this will be quite uncomfortable at first, and I don't
recommend delving into this when you start wearing tape in
your mouth at the same time.
Focus on one of the two initially.

Gradually start using thinner and thinner pillows and get used to
sleeping on your back or side.

Once you feel ready, remove the pillow completely.

Back sleepers: Make sure your arms are down and to the sides and
your neck is parallel to the surface of your bed.

60
Side sleepers: Sleep with your hands or shoulder supporting your
neck, as shown in the image below.

If you are debating whether to sleep on your side or on your back for
the rest of your life, consider the following:
If you want to get to the point where you mewing in your sleep,
you don't want to fight gravity.
When you are on your back and your face is up, gravity pulls
your tongue back and down into your throat, which means it will
not lift up against the roof of your mouth.

61
For an individual who already has a sunken jaw, sleeping on his or
her back would precipitate mouth breathing unless he or she
has tape over the lips.
So, to resolve that debate, sleeping on the side would be the optimal position

for horizontal growth, i.e., a wider jaw and palate.

Exercise at mealtime

We eat an average of 30 minutes to 1 hour every day. If we take

advantage of all the time we spend eating, we can really start to
notice distinct changes in facial shape.

Mealtime exercise is a fairly simple addition to your daily routine, but it

takes a little dedication and focus to get started.

62
There are 10 steps to this exercise. Record yourself laterally if you
want to master each step with perfect form.

Step 1: We want our feet to be flat on the floor (use a stool if

necessary).
Step 2: Thighs parallel to the ground and stable hips

Step 3: Elbows off the table (wrist on the table is fine, nothing
more than that).

Step 4: Sit upright, perfect posture from head to toe. Step 5: Put
the food in your mouth and chew as you mean it.
63
(15-20 times) The idea is to break down the food completely.

Step 6: While chewing, your lips should be closed but not

performing any function. Just keep a seal.
Step 7: The tongue does all the work, we want as much activation of
the tongue muscle fibers as possible.

Step 8: During this period, you should look straight ahead with
your head level.
Your free hand should be in your lap

Step 9: Bite the teeth, push the tongue towards the roof of the mouth
(without using the facial musculature).

Step 10: Stir your food using a tongue-sweeping gulp

It's good to do a little McKenzie Chin Tuck simultaneously while
swallowing.

64
 The McKenzie Chin Tuck
The McKenzie Chin Tuck is an essential part of correcting forward
head posture.

It should be integrated into a normal swallow, as part of mealtime

exercise.

● Sit or stand up straight and face forward with your ears directly
over your shoulders.
● Places a finger on the chin
● Without moving your finger, pull your chin and head back
until you feel a good stretch at the base of your head and
the top of your neck.
(there should now be some separation between the chin
and the finger).
● Hold for 5 seconds if possible

● Bring the chin forward again toward the finger.

65
 Suspenders and retainers

It is quite common for adolescents and young adults to be

curious about the relationship between orthodontics and mewing.

If you have had Invisalign or braces and fortunately discovered

Mewing, you quickly discovered that almost everything your
orthodontist told you was a lie.
You may have been urged to extract a couple of healthy teeth
"to make room," which would result in an even more recessed
jaw, all for the sake of straight teeth. You may have been told
that you must wear your servants forever; otherwise, their teeth
are destined to become crooked again.

Here's what your orthodontist won't tell you: If you have

adequate jaw space and maintain perfect tongue posture after
orthodontic treatment, you will not experience a relapse. The
tongue will act as a retainer in its own right and can further expand the
jaw, leading to an improved facial appearance while maintaining
straight teeth.
However, if you are not willing to make the effort to reach this stage
of Mewing, you should follow your orthodontist's instructions.

66
There is one cardinal rule about retainers and mewing: CHOOSE
ONE.

If you wear your removable retainer and mewing, the teeth will
constantly push b a c k and forth, which will inevitably cause them
to fall out.
Also, if you currently have braces, you should ask your
orthodontist if they are widening the arch or pulling it back.
If the former, mewing will accelerate the process. For the
latter, mewing will not expand the palate. However, it would
still be beneficial to become accustomed to correct tongue posture
and lip sealing while in braces.

Eventually it will remove the brakes and have time to expand, as

shown in the image below.

67
 My recommended mewing routine

I am now going to go through my recommended routine for mewing,

which brings together all the chapters in this book.
If this routine is followed consistently every day, both men and
women will notice results within a few months.

There are five essential aspects of this routine:

mewing, chewing, tongue chewing, nutrition and miscellaneous.
1.-Mewing
● Press and hold Mewing (smile and swallow) beginners

68
● Hard Mewing for Advanced Intermediate Mewers
● Molars touching gently at all times

● Slightly sunken chin

● Proper neck and back posture

● Sealed Lips

● Chew your food into absolute mush at every meal.

● Work your way up to 5 pieces of Falim gum.

● Work up to 10 minutes chewing equally on both sides.
(set a timer)

● Engage the tongue while moving the gum and bite

down completely when chewing.
● Keep your lips sealed while chewing and breathe
exclusively through your nose.

69
Head, neck and back straight to balance muscle
activation
● When chewing, take long pauses and pay
attention to how long you can keep your
teeth in contact while swallowing.
● Push your tongue firmly to the roof of your
mouth when swallowing.
● You are working on muscle memory and
should repeat this pattern when you eat.
● Chewing is absolutely essential for mewing
results, and remember that you will notice
other health benefits as well.

3. Tongue chewing
● Immediately after your chewing
session, work on

up to 30 minutes of chewing with the tongue

● Roll the gum into a ball and perform

repetitions.

70
● Squeeze the chewing gum on the roof of the
mouth until it is flat.
● Involve the posterior third of the tongue
which generates the greatest force.
● Keep your lips sealed while chewing your
tongue.
Feeling pressure/burning in the roof of the
mouth is a good sign.

4. NUTRITION

● Vitamins K2 and D3 taken daily for bone

growth Consume good sources of calcium,
e.g., milk and cheese.
● Follow a "caveman diet" that consists of

whole foods and

71
 chew hard foods such as raw carrots and dried

meats.

MY HABITS

• Nasal breathing.
• Mewing
• Molars in contact.
• Chew hard foods.
• Correct swallowing.
• Chin tucks
• Keeping my fat percentage low

72
 FAT LOSS
It is one of the most important things when we talk about
facial attractiveness, in fact, you won't notice much of
your results with this guide if you don't have a low fat
percentage.
Just look at what tobey maguire looks like today.

Now see how much thinner he looked.

73
Fat loss gives more definition to your facial features. Here are
other examples of before and after fat loss.

74
75
F i r s t , it is important to understand the difference between
weight loss and fat loss.

Body weight measures total mass (fat, water, bones, muscles

and organs).

Body fat only isolates the amount of adipose (adipose tissue)

and visceral fat (around vital organs).

It is important to understand this distinction, because body fat is

the most accurate indicator and predictor of wellness and
disease, whereas body weight and health are not always
negatively correlated, meaning that

76
you can weigh more than average, but also be healthier than
average.

Now that we have that clear, let's move on to how body fat loss
actually works.

How does fat loss work?

Body fat is gained when you have a positive energy balance

over an extended period of time. This essentially means that
your energy intake is greater than your energy expenditure: you
are eating too much and not moving enough.

77
Research shows that people at a healthy weight should be able to
maintain zero energy balance, meaning that energy equals
energy expended.

As shown in the image above, a study published by the

American Journal of Clinical Nutrition evaluated the change in
calorie intake and average body weight for the decades between
1970 to 2000. When comparing the change in average weight,
the estimates were almost exactly equivalent to the increase in
calorie intake.
The point is, calories matter. Too many of them and you'll find
yourself getting fat.

78
How many calories do I need per day?
You can calculate how many calories you need to eat by
calculating your total daily energy expenditure (TDEE).

First, you must calculate your basal metabolic rate (BMR), which
is the amount of calories you burn at rest. This will depend
on your gender, weight, height and body fat percentage. This
makes up the largest component of your BMR
(approximately 70%).

Secondly, you have to calculate the other 30%. This is

composed of:

Non-exercise activity thermogenesis (NEAT). These are your

random movements, walking to the kitchen for coffee, using
hand gestures, etc.
the thermic effect of food (TEF), which is the amount of
calories burned to metabolize food;
and exercise activity thermogenesis (EAT) which accounts for
the incremental temperature changes and exertion used
during exercise.
To calculate your TDEE you can use this calculator to
see how you are doing:
https://www.buff-academy.com/calculadores

79
Does it matter what I eat as long as I eat the right amount of
calories?

Your TDEE tells you how many calories you burn per day, based
on the above statistics.

If you eat more than this, you will gain weight. If you eat less than
this, you will lose weight.

Correct?

Not necessarily.

For example, research shows that if you choose to eat 2,000

calories of junk food, you will metabolize this completely
differently than 2,000 calories of nutrient-rich foods such as whole
foods.

Simply put, you should consume a balance of protein, fat,

carbohydrates and the 26 essential vitamins and minerals. Don't
avoid fat. It is an essential nutrient. Fat doesn't make you fat, but
excess calories make you fat.

80
In fact, a study published by The American Journal of Clinical
Nutrition found that in a clinical trial of overfeeding,
participants were better able to regulate energy balance when
they were active and consumed healthy foods. This was due to
an increase in NEAT, EAT and TEF.

So when it comes to what to eat and what to avoid, choose

nutrient-rich foods and avoid foods high in sugar and alcohol. If
you're having trouble eliminating certain things from your diet,
these practical tips may help:
If you regularly drink pure fruit juice, start diluting it with water
but keep the same amount of total ml per serving. Instead of
500 ml of juice, mix 300 ml of juice and 200 ml of water.

If you like crunchy snacks, such as potato chips, try swapping

them for popcorn and making your own.
The trick to long-term weight loss is having the ability to
control what you eat. Instead of opting for the whole package,
and so you don't deprive yourself, allow yourself to enjoy one or
two. Really enjoy them guilt-free and then get on with your day.
It gets easier every day!

81
If you continually decrease your caloric intake over time, studies
show that your metabolism will decrease and will also require less
food intake due to the weight already lost.

For example, if you were losing weight by 1,500 and then lose 5
pounds, your weight loss macros (based on your BMR) might
now only be 1,300. In addition to this, after several months of
restricting caloric intake, hormonal mechanisms that stimulate
appetite increase, making it more difficult to meet your caloric
goal. One example is a decrease in the hormone leptin, which
makes you feel hungrier and less satiated.

How do I count calories?

Tracking your calorie intake is easier than you think. It just
takes a little preparation and determination.

It's great to make meal planning a habit. You can think about
what you want to eat and buy the right products that contain the
right amount of calories your body needs. When you first start
doing this, it can be hard to make it work. But after a few weeks,
you will notice how much better you become at estimating the
amount of calories in the products you eat.

82
To make it easier to track your calorie intake, try using an app
on your smartphone. One app, which is free, is called
MyFitnessPal. It details every macro and micronutrient that
goes into your body. It calculates percentages for you so you
don't have to waste time on complex calculations.

How to lose weight according to science?

• First, calculate your total daily energy expenditure: the amount

of calories you burn per day.
• Take some calories out of your diet. For example, try
consuming 500 calories less than you use per day
for a week and you could lose almost half a kilo.
• Make sure you give your body all the essential
nutrients it needs.
• Start your weight loss journey by setting clear goals
and incorporate it into your daily routine. Try changing
your lifestyle and find something that works for you.
• Stay healthy during the process. Get enough sleep,
calm your mind and drink plenty of healthy fluids.

83
 • This takes time. Be sure to plan that you will realistically
achieve your goals.
• Start tracking what you eat to make sure you don't exceed
this calorie goal.
• Prevent empty calories. For example, avoid that extra
tablespoon of olive oil and omit sugary soft drinks.
• Give your body time to adjust and get on with it. It will feel
normal soon enough.
• Focus on the right balance of nutrients and start
increasing your activity and keep adjusting your calorie
goals as you begin to lose weight.

Weight loss is not linear.

You can stabilize, on the one h a n d , as already mentioned, due to

metabolic adaptations while losing weight. On the other hand
you have fluid retention. We are saying this now so that you don't
feel too frustrated in the future, if this happens!

Your body can retain fluids for a number of reasons, two of the
most common of which are:

84
Hormonal changes. You may know what we're talking about: 1
to 2 kg more on your scale.
The other is related to exercise. If you are training very hard,
such as lifting weights or following certain high-intensity
exercise protocols, your muscle mass will retain water due to
regeneration.
Both situations happen. So, don't step on the scale right after
these events or look at the scale lightly. You will get to where
you want to be, just be patient and kind to your body and stay
well hydrated!

Drinking enough water will actually help reduce unwanted

water weight, as it negatively regulates the ADH hormone.

FOLLOW THE ROUTINE DESCRIBED ABOVE AND YOU

WILL SOON BEGIN TO REALIZE A HOST OF HEALTH
BENEFITS AND IMPROVEMENTS IN APPEARANCE.

85
REMEMBER this is only the basic manual, if you want
something more advanced you can purchase the
advanced manual or my private consulting, on my
website you will find more information:

https://mrmandibulas.mailchimpsites.com/

Don't forget to follow me on my social

networks. Twich:
https://www.twitch.tv/mrmandibulass Instagram:
https://www.instagram.com/mr.mandibulas/?hl=es
Youtube:
https://www.youtube.com/c/SoyFernandocortez
Tiktok:
https://www.tiktok.com/@mr.mandibulas?lang=es

86