I've been on a deep dive hair journey for about a year now and thought I'd share some of my research notes. Peps can "help", but doesn't "solve". Here's what you should know. First: why this is happening (common culprits) Hair growth is super sensitive. Even one thing being off can trigger shedding. Most common causes: · Hormonal shifts (perimenopause/menopause, low estrogen, thyroid issues) · Stress / illness / rapid weight loss → telogen effluvium (shedding 2–4 months later) · Low ferritin (iron storage) — even if “iron” is technically normal · Protein under-eating · GLP-1s / calorie restriction (hair is non-essential tissue) · Low vitamin D, zinc, B12 · Scalp inflammation or poor circulation · Androgen sensitivity (female pattern thinning) 👉 Important truth: hair shedding is often a lagging indicator — what you’re seeing now started weeks to months ago. What actually gets hair growing again (the non-BS version) Feed the follicle (this is non-negotiable) Hair is made of protein. Period. Targets: · Protein: ~0.8–1g per lb of goal body weight · Ferritin: ideal is 60–100 for hair (most labs say 15–20 is “normal” — it’s not for hair) · Vitamin D: 50–80 ng/mL Hair-critical nutrients: · Iron (only if ferritin is low) · Zinc (8–15 mg/day) · Biotin (2,500–5,000 mcg — helpful if deficient) · B12 · Omega-3s Fix the scalp (underrated but powerful) A tight, inflamed scalp = weak follicles. Do this 3–4x/week: · 5 minutes of scalp massage (seriously works) · Use a caffeine or rosemary oil scalp serum · Wash often enough — a dirty scalp worsens shedding 🧠 Studies show rosemary oil can be as effective as minoxidil over time (slower, but legit). Address hormones (this is huge) If your hair is fine, thinning at the part or temples, hormones are likely involved. Things that help: · Balance estrogen/progesterone (especially peri/menopause) · Reduce excess androgens (PCOS-like patterns) · Manage cortisol (stress literally pushes hair into shedding phase)