What hair is built from, on a plate. Protein, iron and zinc, in everyday foods.

Dear friend,

When the way you eat changes a lot, questions about hair come up.

Then the internet answers them. Gummies. Serums. Big promises with a coupon code.

What’s usually missing is the plain version. What hair is made of. Which ordinary foods bring what it’s made of. And when it’s time to ask a professional instead of a search bar.

That’s what these pages are.

What hair is built from

Hair is built mostly from one protein, called keratin. Iron and zinc are part of the picture too. A dermatologist looking into hair changes may check nutrition, and protein, iron and zinc can be part of that.

So the useful question isn’t “which pill?” It’s “what’s on the plate?”

Here’s a taste of the food table

Six of the 15 foods in the book. Each line shows protein · iron · zinc per ordinary portion:

Protein, iron and zinc per portion for six foods from the book, from USDA FoodData Central

Lean ground beef, cooked, 3 oz	25 g · 2.7 mg · 5.9 mg
Lentils, cooked, ½ cup	9 g · 3.3 mg · 1.3 mg
Pumpkin seed kernels, 1 oz	8 g · 2.5 mg · 2.2 mg
Firm tofu, 100 g	17 g · 2.7 mg · 1.6 mg
Sardines, canned, 3 oz	21 g · 2.5 mg · 1.1 mg
Hard-boiled eggs, 2 large	13 g · 1.2 mg · 1.1 mg

Every figure comes from USDA FoodData Central, food by food. It’s a way to compare foods, not a list of hair remedies.

Five calm pages on food and hair

• Shedding vs. hair loss. What the American Academy of Dermatology says about the difference, and why the timing matters.
• What hair is built from. Keratin, and where protein, iron and zinc come in.
• 15 everyday foods with protein, iron and zinc per portion, from USDA data.
• Supplements: ask first. Why more iron or zinc is not always better, and why to check with your clinician before you take one.
• When to call your clinician or a dermatologist, and the questions to bring.

It’s food information. It doesn’t promise any change in your hair. If a change in your hair worries you, a clinician or a board-certified dermatologist can tell you what’s going on.

This guide is general information about exercise and food. It is not medical advice, does not diagnose or treat any condition, and does not promise any result. Your clinician knows your health; check with them before you start a new exercise plan or take a supplement.

Want every food on a card?

The book has 15 foods. The Iron, Zinc & Protein Food Cards have 40: printable cards for the fridge, plus a phone version for the grocery store. Protein, iron and zinc per portion on each one, from the same USDA data.

They’re optional. You can tick a box to add them at checkout for $9.

Why the food pages come with a strength plan

In 2025, four US medical and nutrition societies wrote a joint advisory on eating well on these medications. It pairs protein with strength exercise. It says protein by itself is unlikely to be enough without strength training.

So this kit gives you both halves. The food side: a protein chapter, the hair-and-food pages and six high-protein small plates. The strength side: A Little Stronger, an 8-week home strength plan for complete beginners.

• 20 minutes, 3 times a week, on a timer you follow on your phone.
• 14 moves, each with a picture of the start and the end, plus an easier and a harder version.
• No floor, no gym. A chair, a wall and, later, light dumbbells.
• An 8-minute day for low-energy days. Repeating a week is part of the plan.

Here’s everything you get

1. The core

   A Little Stronger: the 8-week home strength plan

   The full 54-page book: 14 moves with pictures, the 8-week plan on a clock, the 8-minute day, the protein chapter, and the five pages on food and hair with the 15-food table.

   Value $27

2. Bonus 1 · for “I’ll forget the moves halfway through.”

   Phone Workout Cards

   Every session, one screen at a time, sized for your phone.

   Value $12

3. Bonus 2 · for “What did I eat, what did I do?”

   8-Week Strength & Protein Tracker

   A printable session log and a page for each week, with simple protein habits to tick off.

   Value $9

4. Bonus 3 · for “What should I cook?”

   Strength-Day Plates

   Six recipes from our cookbook, A Little Something, with their photos and protein per serving. The beef & spinach rice bowl has 36 g.

   Value $7

See the pages for yourself

These are real pages from the kit. Tap any one to open it full size.

↑ Real pages. The food table is in the book; the 40 cards are the optional add-on.

So what does it cost?

Stack value of each part of the kit

A Little Stronger, with the food-and-hair pages	$27
Bonus 1: Phone Workout Cards	$12
Bonus 2: 8-Week Strength & Protein Tracker	$9
Bonus 3: Strength-Day Plates	$7
Total value	$55

Today, the whole kit is $19, one time.

It starts with the food you already buy. No subscription, ever.

The 7-Day Guarantee