A free E-book by Sadie Nardini

The
Chest &
Neck
Skin
Rescue
Guide
 CONTENTS

01 05
INTRODUCTION LIFESTYLE & DIET

02 06
THE NECK/CHEST & AGING NECK LIFT EXERCISES

03 07
PROVEN INGREDIENTS A CASE STUDY

04 08
TREATMENTS & PRODUCTS LIFESTYLE
 1-INTRO

Before diving into solutions, I want to say hi, and let you know
why. I wrote this e-book for you.

I’m Sadie - the first photo is of my neck before I started my HIIT

Face Workouts in my 40s, and the second is of me now at 52.
(NOTE: Most people see results within 2-3 weeks; with what I’m
about to tell you - it doesn’t take a decade!)

So I know what it feels like to helplessly watch your skin age,

your neck sag, and feel like there’s nothing you can do about it.

There’s even a stupid saying: “You can tell a woman’s age from
her neck.” And I hate to admit it, but it’s true. At leasr...it WAS.

Let’s talk about why you’ll notice aging first on your chest/neck,
and then trust me, we are going to do a LOT about it - naturally!

I also know how empowering it feels to age better, heal skin, lift
sagging skin, and know you have more mastery over the aging
process than you might have ever known!
 2-NECK/CHEST AGING

The chest, neck, and underjaw areas are often

among the first areas of the body to show signs of
aging. Factors such as sun exposure, genetics,
gravity, and a lack of proper skincare can contribute
to premature aging in these areas. The skin in these
regions is thinner and more delicate, making it
prone to wrinkles, sagging, and discoloration.

However, there is hope for those looking to slow

down or even reverse the aging process naturally -
even if it’s genetic!

By adopting a comprehensive skincare routine,

incorporating beneficial ingredients, following a
healthy diet, and practicing facial exercises, women
can improve the appearance of their chest, neck,
and under jaw areas incredibly.
 A DEEPER DIVE
Factors Contributing to Aging of the Chest and Neck Skin:

1. Sun Exposure: UV rays can damage collagen and elastin

1
fibers, leading to sagging and wrinkles.
2. Gravity: Over time, gravity pulls the skin downward,
causing sagging in the chest and neck areas.
3. Decreased Collagen Production: As we age, collagen
production decreases, leading to loss of skin elasticity.
4. Poor Skincare Habits: Neglecting proper skincare routines
can accelerate the aging process.
5. Smoking: Smoking reduces blood flow to the skin, resulting
in premature aging and sagging.
6. Dehydration: Lack of hydration can make the skin appear
dull and contribute to wrinkles.
7. Stress: Chronic stress can lead to inflammation and
accelerate skin aging.
8. Lack of Exercise: Sedentary lifestyles can contribute to
poor circulation and skin laxity.
9. Poor Diet: Diets high in sugar and processed foods can
contribute to skin aging.
10. Sleeping Position: Sleeping on your side or stomach or
with your head turned can lead to creases and wrinkles on the
chest and neck.
 WHY THE NECK SAGS
The Under Jaw Neck Area May Sag with Age Because:

1. Loss of Skin Elasticity: As we age, the skin loses its

1
elasticity due to a decrease in collagen and elastin production.
2. Muscle Weakness: The muscles in the under jaw area may
weaken over time, contributing to sagging.
3. Gravity: Gravity pulls the skin downward, leading to the
formation of jowls and sagging in the under jaw area.
4. Loss of Fat and Bone Density: Fat and bone density loss in
the face and neck can contribute to sagging and drooping skin.
5. Genetics: Genetic factors can play a role in how quickly and
to what extent the under jaw area sags with age. BUT - this is
important- science now says that only about 10% of how our
skin ages and sags has to do with genetics. That means we can
have more of an impact on it than we think!
6. Skin Texture Changes: Changes in skin texture, such as
thinning and reduced firmness, can contribute to sagging in the
under jaw area.
7. Lifestyle Factors: Smoking, sun exposure, poor diet, too
much alcohol and sugar, and lack of skincare can all contribute
to premature sagging in the under jaw neck area.
8. Posture: Poor posture can lead to neck strain and contribute
to sagging in the under jaw area over time.
 3-INGREDIENTS

Natural Skincare Ingredients Proven Scientifically to Work

for Check and Neck Skin Rejuvenation:

1. Vitamin C:
- Boosts collagen production
- Brightens skin tone
- Fades dark spots and discoloration

2. Retinol or Bakuchiol (or Tretinoin-by prescription only):

NOTE: If you use Retinol or Tretinoin, apply at night and use sun
protection on your skin during the day. Bakuchiol is gentler, plant-
based, works as well as retinol and is not sun-sensitive so that’s why
I recommend it.
- Increases cell turnover
- Improves skin texture and firmness
- Reduces fine lines and wrinkles

3. Hyaluronic Acid:
- Hydrates and plumps the skin
- Improves elasticity
- Helps reduce the appearance of wrinkles
 3-INGREDIENTS

4. Peptides:
- Stimulate collagen synthesis
- Enhance skin firmness and elasticity
- Minimize the signs of aging

5. Niacinamide:
- Strengthens the skin barrier
- Reduces inflammation
- Improves uneven skin tone
-Hydrates skin and Lightens discoloration

6. Antioxidants:
- Protect the skin from free radical damage
- Prevent premature aging
- Repair and renew the skin

7. Plant Extracts:
- Provide antioxidant and anti-inflammatory benefits
- Soothe and calm the skin
- Enhance overall skin health

8. Ceramides:
- Restore the skin's natural barrier
- Lock in moisture
- Strengthen and protect the skin
 3-PLANT EXTRACTS &
OILS

Here are five plant extracts that have been found to be beneficial for
skin health. You may recognize one or more of these in many natural
skincare products:

1. Aloe Vera: Known for its soothing and moisturizing properties. It

can help to hydrate the skin, reduce inflammation, and promote
healing.

2. Green Tea Extract: This is rich in antioxidants, particularly

catechins, which can help to protect the skin from damage caused by
free radicals. It also has anti-inflammatory properties and may help to
reduce redness and irritation.

3. Chamomile Extract: Chamomile extract is known for its calming

and anti-inflammatory properties. It can help to soothe irritated skin,
reduce redness, and promote healing.

4. Calendula Extract: Derived from marigold flowers, it has anti-

inflammatory and antibacterial properties. It can help to soothe and
heal the skin, making it ideal for sensitive or damaged skin.

5. Licorice Root Extract: Licorice root extract contains compounds

that have skin-brightening and anti-inflammatory properties. It can
help to even out skin tone, reduce redness, and soothe irritation.
 3-PLANT EXTRACTS &
OILS

These oils are non-comedogenic, meaning they won’t clog pores and
can be useful for skin hydration. Add a little to your moisturizer or
get a moisturizer with one in it!

1. Grapeseed Oil: Grapeseed oil is a lightweight oil that is easily

absorbed by the skin. It is rich in antioxidants and linoleic acid, which
can help to moisturize the skin, even out skin tone, and improve skin
texture.

2. Safflower Oil: Safflower oil is high in linoleic acid, which can help
to maintain the skin's natural barrier, reduce inflammation, and
promote moisture retention. It is suitable for all skin types, including
sensitive and acne-prone skin.

3. Sunflower Oil: Sunflower oil is rich in vitamin E, an antioxidant

that helps to protect the skin from free radical damage. It also has
anti-inflammatory properties and can help to hydrate and soothe the
skin.

4. Hemp Seed Oil: Hemp seed oil is high in omega-3 and omega-6
fatty acids, which can help to nourish and moisturize the skin. It also
has anti-inflammatory properties and can help to soothe sensitive or
irritated skin.

5. Argan Oil: Argan oil is low on the comedogenic scale, and is

generally considered non-comedogenic. It is a versatile oil that can
help to hydrate, soften, and protect the skin.

These non-comedogenic plant oils are well-tolerated by most skin

types. Castor oil is comedogenic but many women are swearing by it
these days. Make sure to do a patch test with any oil or product first!
 4-PRODUCT INTRO
The right products can improve your skin incredibly (we
will talk about how to lift the muscles and skin in the
Exercise chapter, but a few good products can support
your lifting workouts!

NOTE: None of the ingredients or I listed or brands I’ll

recommend should be that expensive. In fact I scoursed
the internet to bring you the best ones for less.

So don’t worry that you’re going to have to spend $100s

to look amazing. You won’t.

I always look for organic, vegan, and cruelty-free

products, because not only do they work as well as non-
organic, commercial products, they’re often less money,
and they aren’t tested on bunnies.
 4-PRODUCTS
Types of Skincare Products for Chest & Neck:

1
Here are the basic types of skincare I recommend you have
on hand:

- A Cleanser: Gentle cleansers specifically for face and neck

that remove dirt, oil, and impurities from the skin
- A Serum: Lightweight formulations with high
concentrations of active ingredients
- A Day Cream: Rich moisturizers that nourish and hydrate
the skin
- A Mineral Sunscreen: Protect the skin from UV damage
and prevent premature aging, naturally.
- Foundation with SPF: Makeup products that provide
coverage and sun protection too
- A Night Treatment: Intensive treatments - creams or
serums that repair and rejuvenate the skin overnight
 4-PRODUCTS
See all products I recommend on my Amazon Store
Here: CLICK TO SEE ALL PRODUCTS
(Look in the Neck & Chest Skincare Collection)
1
You can see the brands and active ingredients, and either
buy them there (I make a tiny commission if you do, but the
price is the same for you), or search for them in your own
country’s Amazon or straight through the company.

If you can’t find the exact brand, search for “Vegan, cruelty-
free + Active ingredient(s) for chest and neck”

Example: Vegan, cruelty-free Hyaluronic acid serum for

chest and neck”.

If you search for more than one active ingredient:

(hyaluronic acid + niacinamide + peptides serum), you can
often get more for your money! Nothing should
be over $35.

If it’s expensive - skip it and find something cheaper.

 4-PRODUCT ORDER

It's essential to apply skincare products in

1
the correct order to maximize their
effectiveness.

1. Start with cleanser, followed by:

2. Serum
3. Moisturizer
4. Sunscreen during the day or night
treatment in the evening
5. I like to seal all of this with a light layer of
Un-Petroleum Jelly from Alba Botanica
(also in my Store List!)
 5 -DIETARY TIPS

The old adage "you are what you eat" holds true when it comes to
skin health. A balanced and nutrient-rich diet plays a crucial role
in maintaining healthy skin. By incorporating the following
dietary tips into your daily meals, you can nourish your skin from
the inside out and achieve a healthy glow:

- Collagen-Boosting Foods: Collagen is a protein that provides

structure and elasticity to the skin. As we age, collagen production
decreases, leading to sagging and wrinkles. Including collagen-
boosting foods in your diet can help support skin firmness and
elasticity. Foods such as bone broth, meat, salmon, citrus fruits,
berries, and leafy greens are rich in essential nutrients that
promote collagen synthesis and skin rejuvenation. There are vegan
collagen supplements too that contain the building blocks your
body needs to make it!

- Protein-Rich Foods: Protein is essential for skin repair,

regeneration, and overall skin health. Including protein-rich foods
in your diet can help maintain skin elasticity and promote tissue
repair. Lean meats, poultry, fish, eggs, yogurt, legumes, and nuts
are excellent sources of protein that support skin structure and
function, contributing to a smooth and supple complexion.
 5 -DIETARY TIPS

- Foods Rich in Antioxidants: Antioxidants are powerful

compounds that protect the skin from oxidative stress and free
radical damage, which can accelerate skin aging. Including foods
rich in antioxidants in your diet can help fight inflammation,
reduce signs of aging, and promote skin radiance. Berries,
tomatoes, nuts, seeds, dark chocolate, and green tea are packed
with antioxidants that help maintain skin health and vitality.

- Omega-3 Fatty Acids & Healthy Fats: Omega-3 fatty acids are
essential fats that support skin hydration, reduce inflammation,
and improve skin barrier function. Including omega-3-rich foods
in your diet can help nourish the skin from within, leading to a
plump and glowing complexion. Fatty fish like salmon, walnuts,
chia seeds, and flaxseeds are excellent sources of omega-3 fatty
acids and avocados, nuts, olive / sunflower / sesame oils are
healthy plant fats that also combat skin dryness and irritation.

By incorporating a variety of collagen-boosting foods, protein-rich

sources, antioxidant-packed fruits and nuts, and omega-3 fatty
acids into your daily meals, you can provide your skin with the
essential nutrients it needs to thrive. Remember, a healthy diet is
not only beneficial for your overall well-being but also plays a
significant role in achieving radiant and glowing skin. So, eat well,
nourish your skin, and watch as your complexion transforms into
a picture of health and vitality!
6-NECK LIFT WORKOUTS
Do the Right Exercise for Facial Muscles:

Sagging skin in the neck area can be improved through

1
targeted exercises that strengthen and tone the underlying
facial muscles. Incorporating the right neck exercises into
your skincare routine can help lift and firm the skin faster
and better than Face Yoga, Massage, Gua Sha or Fascia
Rolling. Here is the workout I designed after my anatomy
studies through Harvard and Stanford, and the only face-
lifting exercises I recommend:

Benefits of Face HIIT Workouts:** High-Intensity Interval

Training (HIIT) workouts are known for building muscle fast.
When applied to facial muscles, HIIT exercises can increase
blood flow, stimulate collagen production, and improve skin
elasticity. These workouts can help tighten and lift sagging
skin in the neck area, giving you a more defined jawline and
improve your skin’s appearance.

Face Yoga is different - studies show it takes 30 minutes a

day for 20 WEEKS to moderately work, where Face HIIT
takes 5 minutes a day / You’ll see results in 3 weeks or less.
 6-NECK LIFT
WORKOUTS / MORE
Face HIIT vs The Knife and Needles:

A Comparison of HIIT Face Workouts with surgical skin

Lifting Procedures: While surgical procedures like facelifts
and neck lifts, fillers and botox can provide immediate results
in lifting or smoothing sagging skin, they come with risks and
downtime. They also don’t last forever, and then your
muscles have weakened even more, your skin may have
stretched out, and you could look even more saggy afterward.

On the other hand, exercises for facial muscles offer a non-

invasive and cost-effective alternative that can quickly
improve the appearance of your neck and last as long as you
do them even semi-regularly (5 minutes near-daily for 3
weeks and then 5 mins 3x a week for maintenance is what I
recommend).

By incorporating these exercises into your daily routine, you

can achieve a more lifted and toned neck without the need
for invasive and very expensive procedures.
 A NECK- LIFTING
WORKOUT
The Under Jaw & Neck Lift HIIT Workout:
This is my signature Face HIIT move - you won’t find it
anywhere else and it works better than anything else I’ve
seen.
Thanks, anatomy!
3x a week, try this once through the timing, or to a car
song or two:
Start with a neutral or slightly lifted chin (sometimes you can
feel the muscles working better when you lift your chin, but
drop it back down once you do so you don’t overstretch this
area.
press your tongue to the roof of your mouth and try to lift the
muscles where your under jaw meets your neck right at the
center. If you put your fingers where they meet, you should
feel this lifting, not pressing down.

Do these pulses fast for 20 seconds, hold for 10. Repeat 8 times
If this seems confusing, don’t worry. It takes practice, but also
it’s way easier if I lead you. That’s why I made a whole
guided 21 Day program...
 Ta Daaaa!

My brand new Face HIIT course is out now -

try a workout for free at the link below 👇🏻

Get My 21 Day HIIT Facelift Miracle

Workouts course HERE
(there’s a 25% off code for you there!)

Try the free Cheek & Jowl Lifter

workout at the top of the page once you
click the link!
There are 3 progressive UnderJaw &
Neck Lifter Workouts in the whole
course 💜
 7 - A Testimonial

You can see that Jill had a very saggy jowl and
neck area that bothered her.
After doing the program, she says:

“I definitely feel my face has lifted from

doing the exercises and my cheeks are
growing. My jowls seem much tighter and
my neck looks so much better. My lip lines
are smoother and my skin seems smoother
as well. It just shows it’s never too late to
start!” ~Jill, 63
 8 -LIFESTYLE TIPS

Maintaining youthful and healthy skin goes beyond skincare

products; it also involves adopting positive lifestyle habits
that support overall skin health. By incorporating the
following practices into your daily routine, you can promote
skin rejuvenation and combat the signs of aging effectively:

- Importance of Sun Protection: UV rays from the sun can

accelerate skin aging, leading to wrinkles, sagging, and
discoloration. Protect your skin by wearing sunscreen daily,
seeking shade, and wearing protective clothing to prevent sun
damage and prevent premature aging from the sun,

- Avoiding Smoking and Excessive Alcohol: Smoking and

excessive alcohol consumption are two of the hardest on your
skin. They have detrimental effects on skin health, leading to
premature aging, dullness, and sagging. By quitting smoking
and limiting alcohol intake, you can improve skin elasticity,
reduce inflammation, and promote overall skin wellness.
 8 -LIFESTYLE TIPS

- Get Enough Sleep: Adequate sleep is essential for skin

repair and regeneration. Lack of sleep can lead to dark
circles, fine lines, and a tired complexion. Aim for 7-9 hours
of quality sleep each night or as close as you can get to allow
your skin to rejuvenate.

- Stress Management Techniques: Chronic stress can

trigger inflammation, accelerate skin aging, and worsen
existing skin conditions. Practice stress management
techniques such as meditation, deep breathing, yoga, or
mindfulness to reduce stress levels and promote overall skin
health.
 Thank you

For reading!

I hope you got some inspiration from

this ebook that will help you on your
way to aging fiercely and well.

I hope to see you around, or in the face

workout course. Let’s keep rocking our
age - together!

❤️Sadie