LET’S TALK ALL THINGS HAIR!

Hair care is a very popular topic in my DMs and these are some of the questions I receive on a regular basis so today, we’re diving right in and talking all things hair!

“What is your hair care routine?” “What products do you use to style your hair?” “What do you ask for when you get your hair done?” Have you always had long hair?” “How do you get your hair to shine?” “What do you use to curl your hair?” “What are your favorite hair products?”

My Hair Journey

My hair is the thickest, healthiest, and shiniest it’s ever been. It’s important to note, though, that this didn’t happen overnight!

I’ve always had long hair (my mom and sister both have very long hair as well), but I’ve gone through seasons where my hair was quite dull, and for most of my 20s I struggled with split ends and breakage.

Happy to report that is no longer the case!

After much trial and error, I’ve found what works best for me and how to properly care for my mane in order to achieve my healthiest hair, all while coloring and heat styling it.

I don’t personally find the advice that “you shouldn’t color your hair” or “you should avoid heat styling it” in order to have luscious locks to be very helpful because of course those things are going to be damaging but I’d rather create a routine that supports coloring and heat styling in moderation and I think I’ve found that balance.

I find that a combination of good nutrition, a strategic hair care routine, and planned styling has transformed my hair for the better.

When these three buckets work together, my hair is at its best. I’ll dive into each of these topics below and, of course, will link all my favorite product recs throughout!

Nutrition & Diet

Let’s start with the basics — what you eat has a direct impact on your overall health and hair health is no exception.

I focus on a diet rich in whole or minimally processed foods, lots of high-quality protein, healthy fats, a diversity of plants, and plenty of complex carbs.

A non-negotiable for healthy and strong hair, skin, and nails (and just for my overall health) is ensuring that I’m eating adequate protein each day. For me that means around 100-120g of protein.

Eating a protein-rich diet contributes to stronger hair in part because hair strands are made of keratin, a protein that supports their structure, growth, and length.

Protein is also responsible for balancing hormones, which play a larger role in stimulating hair growth.

Protein is essential for the production of hormones and supports healthy hormone balance by slowing the absorption of sugar into the bloodstream, thus preventing blood sugar spikes (more on this topic later).

If you struggle to get enough protein in your diet, check out my ebook, Protein-Empowered, for one week of easy high-protein recipes.

I also focus on eating plenty of healthy fats, including avocados, nut butter, olive oil, flaxseed, and chia seeds (my Cinnamon Apple Breakfast Quinoa Power Porridge is a great make-ahead breakfast that is full of protein and healthy fats from seeds and almond butter).

Bone broth is another staple in my diet and is beneficial for gut health as well as hair health.

Since bone broth is a great source of collagen, drinking it daily can help your body produce more collagen which can stimulate growth.

Collagen also helps strengthen the hair, leading to less breakage over time.

You can make your own chicken or beef bone broth or buy high-quality, organic brands from the store (fond is one of my favs).

It’s a comforting drink to sip on in the colder months or you can use it to make a stew or soup or get super creative with it like in my Bone Broth Hot Chocolate recipe.

Along with eating nutritious, wholesome food, my hair health (specifically thickness) can also be attributed to proper blood sugar balance.

Skipping meals or eating sugary foods can cause an imbalance in blood sugar levels. Each meal should have protein, healthy fats, and complex carbs.

Oftentimes deemed the enemy, carbs are so incredibly nourishing to the body, providing you with much-needed energy and telling the body it is safe and at peace.

My hair was at its thinnest when I tried the keto diet and intermittent fasting a few years back.

With an imbalanced plate, your blood sugar can go on a roller coaster ride and blood sugar spikes can lead to increased cortisol, therefore creating dysregulation within the body.

Two primary causes of excess hair shedding are hormone dysregulation and stress. I work to target these issues through diet, lifestyle, and proper supplementation (I take Nutrafol).

Excess caffeine consumption can also lead to a spike in cortisol. Last year, I switched from drinking coffee to matcha after realizing that my daily double espresso latte was spiking my cortisol and taxing my adrenals.

I initially tested this swap as a one-month experiment, but it was so transformative that I’m now a self-proclaimed matcha girlie!

Matcha has less caffeine than regular coffee and is full of antioxidants, polyphenols, and Vitamin E — all of which can stimulate hair growth.

Hair Care Routine

Moving on to my routine, I’ve found a particular regimen that works best for my hair.

For reference, I have long, color-treated, fairly fine hair that tends to get oily quite quickly.

Of course, I try to stick with this routine as best as I can but if I’m traveling or have an event that I need to prep for, it may fall by the wayside.

Also, I’m very picky about the products I use! So many brands reach out and want me to test their products, but I turn most of them down because I don’t like to let my hair be the guinea pig.

I wash my hair every four days with either this salon-quality shampoo and conditioner I’ve been using since college or this salon-quality shampoo and conditioner that my hairdresser turned me on to.

They are on the pricey side, but I’ve found that drugstore brands just don’t do it for me. They tend to leave my hair feeling dull and brittle after prolonged use.

This one also might come as a shock, but I have had zero success with shampoos and conditioners marketed as non-toxic, so I avoid them *gasp*.

So far, every one that I’ve tried has stripped my hair and made it look very dull.

Trust me when I say I WANT to like them. If you have a good rec let me know!

Despite not being a non-toxic hair care girlie, I do choose products that are free from sulfates and parabens and are cruelty-free.

Heat

Moving on to how I use heat on my hair. I mostly air dry my hair but will occasionally use a quality blow dryer with a blow dry primer, especially if I’m getting ready for an evening out or an event.

Any time I blow dry my hair, I use a heat protectant. If I am air-drying my hair, I try to wash it at least two hours before bed to give it time to dry.

Hair is more fragile when wet, so I avoid brushing it when it’s wet as well.

I use a hair oil on the midsections and ends two times a week which helps keep it shiny.

And I brush my hair with a boar bristle to distribute my hair’s natural oils (as I said, my fine hair can get greasy quickly!).

Twice a month, I use a really nourishing hair mask. I always look forward to hair mask days as it feels like a luxurious indulgence, a true self-care day for my hair!

I’ve been using the same mask for over 8 years and I can’t even tell you how many times I’ve given it as a gift. It's the best!

Styling

I get a balayage and a trim every three months (I go to @hair.love.atx in Austin). Balayage is a lower maintenance style, which I’m all about! I don’t have time to get my hair colored all the time and I want the color to fade naturally.

On the first day after wash day, I will curl my hair with a curling iron and use hairspray for soft and bouncy curls.

Just a little spray goes a long way! I used to douse my hair in hairspray but have noticed that it dries my hair out so I opt to use as little as possible to do the trick.

On the second day after wash day, I’ll touch up the front curls with a curling iron, if needed. Mostly, I let the curls fall where they may and use a bit of texture spray and hairspray for them to hold their shape and volume.

On the third and fourth days after wash day, I’ll either put my hair in a clip or a slicked-back ponytail (though I do try to avoid wearing tight styles for extended periods).

I use these specific hair ties to avoid as much breakage as possible. And I use a specific hair brush to make my slicked-back hair super smooth along with this pomade stick to tame down flyaways. I do live in Texas, so the flyaways are a real thing!

A Few Other Tips

As I said, it’s impossible to transform your hair overnight. New growth takes time, as does training your hair to go longer between washes.

While some may immediately reach for dry shampoo, I personally use it sparingly since I’ve found that it can clog my pores. Some weeks I don’t use it at all.

I was once told to treat my hair like a luxury fabric. With this in mind, I am very gentle with my hair! I focus on fueling myself well, following a scheduled hair routine, and styling minimally to achieve the best, healthiest hair.

I hope this answers all of your hair questions! You can always reach me here on Substack or on Instagram @olivia.adriance and ask any additional questions you may have!

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Recipes You May Have Missed

• Top Left: Firecracker Glass Noodles & Meatballs

• Top Right: Gluten-Free Banana Chocolate Chip Muffins

• Bottom Left: Crispy Chicken Caesar Kale Salad

• Bottom Right: Gluten-Free Dairy-Free One Pot Hamburger Helper