Primal Revolution: Debloating Protocol

Debloating your face goes far beyond merely body fat percentage.
Here are some things that can make your face look more bloated/fatter than usual:
Lymphatic retention/oil storage
Improper blood circulation, excess constriction
Water retention
Intracellular waste
Constricted fascia mobility
But how do we actually debloat our face?
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Lymphatic congestion can lead to facial bloating through several mechanisms:

 1. Fluid Retention: The lymphatic system plays a crucial role in maintaining fluid
balance in tissues. When lymphatic vessels become congested or impaired, they may
not efficiently drain excess fluid from tissues, including the face. This can result in
fluid retention and swelling, contributing to facial bloating.
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2. Toxin Accumulation: The lymphatic system helps remove toxins, cellular waste, and
debris from tissues. If lymphatic drainage is compromised, toxins and waste products
may accumulate in the tissues, leading to inflammation and swelling. In the face, this
can manifest as puffiness or bloating.
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3. Impaired Circulation: Lymphatic congestion can affect blood circulation in the
surrounding tissues. Reduced lymphatic drainage may impair blood flow, causing
blood to pool in the capillaries and small vessels of the face. This stagnant blood can
contribute to a swollen or puffy appearance.
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4. Inflammation: Chronic lymphatic congestion can trigger an inflammatory response
in the affected tissues. Inflammation can cause tissue swelling and fluid accumulation,
further exacerbating facial bloating.
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5. Lymph Node Involvement: Lymph nodes play a vital role in filtering lymphatic fluid
and removing pathogens and waste products. When lymphatic congestion occurs,
lymph nodes may become enlarged or inflamed as they work harder to clear
lymphatic fluid. Swollen lymph nodes in the neck and face area can contribute to
visible swelling and bloating.
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6. Poor Drainage of Facial Structures: Specific to the face, lymphatic vessels are
responsible for draining excess fluid from the eyes, cheeks, and jawline. Congestion in
these vessels can result in puffiness around the eyes (bags under eyes) or swelling in
the cheeks and jawline.
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Overall, lymphatic congestion disrupts the delicate balance of fluid, waste removal, and
immune function in tissues, leading to facial bloating through mechanisms of fluid retention,
toxin accumulation, impaired circulation, inflammation, and lymph node involvement.
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So how do we get rid of Lymphatic Congestion?

1: Improving Blood Circulation

– Constriction -> Circulation. Icing the face can act as a blood constrictor, when blood flow
halts then starts, the round of blood will be larger than the original amount of blood, causing
excess intracellular waste to be moved out of the face into other organs or to be detoxified
out of the body.

You can also improve blood flow through:

– Pressure based fascial massages (not facial, FASCIAL)
– General massaging (gua sha, etc.)

Another thing that impacts facial bloating is WATER RETENTION

(Please note, that everything is connected) EX:
Lymphatic congestion -> water retention -> excess intracellular waste -> impaired blood
flow -> impaired nutrient delivery to the fascia -> constricted fascia mobility

Constricted fascia mobility -> stagnant blood flow/lymph fluids -> water retention

Impaired nutrient delivery from diet -> restricted fascia mobility

You can’t simply address one issue and expect everything to be fixed, it is a whole approach.
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To remove excess water retention, focus on:

Lymphatic decongestion (above)
Proper sodium otassium ratio:

A proper sodium-potassium ratio is crucial for maintaining fluid balance in the body, which
can help reduce bloating. Here’s how it works and how to achieve this:

1. Fluid Balance: Sodium and potassium are electrolytes that regulate fluid balance
inside and outside cells. Sodium tends to draw water into cells, while potassium helps
to expel it. A proper balance ensures cells maintain their optimal fluid levels, reducing
overall water retention and bloating.
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A 2:1 sodium/potassium ratio is ideal.
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Now that we have covered water retention and and lymphatic congestion, we need to take
care of constricted fascia mobility.

If you don’t already know- the fascia is a thing stringy layer of connective tissue that wraps
tightly around the skull.

A constricted fascia will lead to constricted blood flow, which will cause lymph fluid to build
up and make your face bloated.

There are two ways of loosening the fascia, directly, and indirectly, the direct method below:
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In multiple studies, a higher intake of saturated and monounsaturated fats lead to an
increase in fascia mobility and decreased the amount of mechanical stress and tension within
the fascia. Foods high in these fats are avocados, milk, cheese, yogurt, and a special bee
secretion; royal jelly.
Consuming these foods on a daily basis, paired with fascia loosening exercises can help
loosen your fascia and sutures leading to more blood circulation and less intracellular
waste/lymph fluids.

Tongue Control
Having control over each muscle in your tongue is extremely important for proper mewing,
especially while you are not conscious about it.
We will focus on strengthening the extrinsic and intrinsic muscles of the tongue.

1. Intrinsic Muscles:
a. Superior longitudinal muscle
b. Inferior longitudinal muscle
c. Transverse muscle
d. Vertical muscle
These muscles are entirely contained within the tongue itself and are
responsible for fine movements and shaping of the tongue.
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2. Extrinsic Muscles:
a. Genioglossus muscle
b. Hyoglossus muscle
c. Styloglossus muscle
d. Palatoglossus muscle
These muscles originate from outside the tongue and insert into it, allowing
for broader movements such as protrusion, retraction, and side-to-side
motion.
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So, in total, the human tongue typically has 12 muscles: 8 intrinsic and 4 extrinsic. These
muscles work together to give the tongue its remarkable range of movements and functions.
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• Tongue Press:
o Muscles targeted: Genioglossus, Hyoglossus
o Exercise: Press the tongue against the roof of the mouth and hold for 5-10
seconds. Repeat 10 times.
• Tongue Lifts:
o Muscles targeted: Styloglossus, Hyoglossus
o Exercise: Press the tongue against the roof of the mouth and lift the tip
towards the back of the mouth. Hold for a few seconds and repeat 10 times.
• Tongue Side-to-Side:
o Muscles targeted: Superior longitudinal muscle, Inferior longitudinal muscle
o Exercise: Move the tongue tip from one corner of the mouth to the other,
touching the corners each time. Repeat 10 times on each side.
• Tongue Rolling:
o Muscles targeted: Transverse muscle
o Exercise: Roll the tongue upward and backward, touching the roof of the
mouth. Hold for a few seconds and repeat 10 times.
• Tongue Resistance:
o Muscles targeted: All intrinsic muscles
o Exercise: Push the tongue against a resistance (e.g., a tongue depressor or
your finger) in various directions (up, down, left, right). Hold for a few seconds
and repeat 10 times in each direction.
• Tongue Extensions:
o Muscles targeted: Genioglossus
o Exercise: Extend the tongue as far as possible out of the mouth, hold for a
few seconds, then retract it back into the mouth. Repeat 10 times.
• Tongue Twists:
o Muscles targeted: Vertical muscle, Horizontal muscle
o Exercise: Curl the tongue to one side, then to the other side, in a twisting
motion. Repeat 10 times on each side.
• Tongue Massaging:
o Muscles targeted: All muscles, promotes relaxation
o Exercise: Use a tongue scraper or your finger to gently massage the entire
tongue in circular motions. Repeat for 1-2 minutes.
• Tongue Stretch:
o Muscles targeted: Styloglossus, Palatoglossus
o Exercise: Stretch the tongue upward towards the roof of the mouth and hold
for 10 seconds. Relax and repeat 5 times.
• Tongue Rolling Resistance:
o Muscles targeted: Transverse muscle
o Exercise: Roll the sides of the tongue against each other while applying
gentle resistance with your fingers. Hold for a few seconds and repeat 10
times.
• Tongue Tension Release:
o Muscles targeted: All muscles, relaxation exercise
o Exercise: Stick the tongue out as far as possible, then relax it completely.
Repeat 10 times.
• Tongue Chewing:
o Muscles targeted: Hyoglossus, Genioglossus
 o Exercise: Place a soft object (like a gum or a piece of silicone) between the
tongue and the roof of the mouth. Chew gently and slowly, focusing on the
tongue movement. Repeat for 1-2 minutes.

These exercises train EVERY muscle in the tongue, but if you know specifically that you have
issues in certain area, you can choose to only do those respective exercises.
The most important exercise of them all would be side sweeps, as they target most of the
tongue and the root of uneven mewing.
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Control over your tongue = control over mewing, swallowing, and breathing.

Mewing will not change your skull, but it acts as a natural retainer that prevents your upper
palate from shifting.

Proper swallowing is engage your neck and tongue, without engaging the lips and cheek
(described in the PM method)

Aysmmetrical Mewing
The correct technique requires both sides of your tongue to put pressure on the palate
equally. When one side of the tongue is more engaged, it is considered asymmetrical
mewing. It can cause the dominant side of the face to develop better.
You should be careful about practicing if your tongue pressure isn’t properly balanced.
Use a mewing device or chewing gum and place it on the palate on the weaker side. Stick it
just behind the first molar and lift the tongue. You will immediately feel how the tongue
reacts to a foreign body and pushes harder against it.
Practice it for 20 – 30 minutes a day.
There are two types of asymmetrical mewing. Type one involves the tongue being tilted
towards one side, with more pressure on that side. Type two appears symmetrical but has
more pressure on one side. Almost everyone does some form of asymmetrical mewing, but
we want to minimize it to improve facial symmetry.
Determine the problem
1. Tongue touching the other side
Determine which side of the tongue is dominant. To do this, observe which side you chew
more on, as this indicates the stronger side of the tongue. Alternatively, use a mirror to check
for asymmetry or touch the masseter muscles to feel for which side is stronger. Relax your
facial muscles, close your mouth, and focus on the tongue posture to determine the
dominant side. You can also swallow saliva to feel which side you use more.
2. Unbalance tongue pressure
Intentionally make the less dominant side of the tongue more asymmetrical. In the example
given, the dominant side is identified, and the less dominant side should be tilted slightly to
increase the weight on that side. This can be achieved by intentionally tilting the tongue or
using saliva swallowing.
1. Find out which side is dominant
I know it can be difficult to grasp, but once you understand which side of your tongue is
dominant, the rest should make sense. First, determine which side of your tongue is stronger.
In my case, it’s this side. Then, intentionally tilt the tongue towards the non-dominant side,
and swallow slowly to bring it back to the center.
2. Try to balance the tongue pressure
Intentionally tilting the tongue towards the non-dominant side with more weight and
pressure, and gradually balancing the tongue pressure by consciously maintaining a
centered tongue posture during slow saliva swallowing can help in achieving an
asymmetrical and balanced tongue, as explained in the above messages.
Myospots are small, adhesive pads which are used to promote a habitual raised tongue
posture by providing a nice tasting surface that slowly dissolves after about 50 minutes. In
this time, your tongue receives 50 minutes of tongue elevation and strengthening. Healthy
tongue elevation, where the tongue rests against your palate, promotes nasal breathing
because it becomes very difficult to breathe through your nose.

Using myospots can easily help with mewing in general and specific types of mewing issues.

Reccomended brand:
Aysmmetrical Face Protocol
If you’re encountering this information for the first time, you’ve likely come across various
approaches to correcting facial asymmetry, such as massage, facial exercises, fillers, and even
costly plastic surgeries. However, these methods primarily address muscles and skin, without
addressing the root cause of asymmetry—our facial bone structure. The good news is, we
have the ability to alter it.

This happens due to the movable sutures that connect the bones of our skull (including its
front part). And these sutures are movable to a ripe old age! But before we move on to how
facial asymmetry is formed, and how to fix its three main types with interesting examples of
the faces of living people, let’s very briefly see which bones are the most important in the
formation of the structure of our face
Our skull has 28 bones. The key bones in this cranial system of ours are considered to be the
sphenoid bone and the occipital bone. By the way, the sphenoid bone is located immediately
behind the central bones of our face (here in the diagram it is indicated in yellow, and the
occipital, by the way, in purple):
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And this is how these two important bones look if we select them from the general diagram:
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The sphenoid bone connects to the occipital bone through the so-called sphenobasilar
symphysis. It is a kind of articular joint, in which the fixed ends of the bones are connected
by cartilaginous tissue.
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Our skull “breathes”, and in this “breathing” there are two phases: flexion and extension.
These two phases can be schematically represented as follows:
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Or, in simple terms, this process of expansion-contraction can be compared with the fact
that the phase of flexion (expansion) corresponds to inhalation in a person, and the phase of
extension (contraction) corresponds to exhalation:
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The sphenobasilar symphysis constitutes the base of our skull, and it is it that, depending on
the position of the sphenoid and occipital bones relative to each other, determines the
direction of the spine from behind and the shape of our face in front! We got a little
“grounded” – and now it will be easier for us to make out three types of facial asymmetry,
and these are: 1) lateral strain, 2) torsion and 3) side-bending rotation.

Let’s look at our sphenoid (blue arrow) and occipital (red arrow) bones one more time from
this side:
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In the case of lateral strain, these two important bones are displaced relative to each other
like this:
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Namely – their displacement occurs around two parallel vertical axes. Moreover, the rotation
of the bones around these two vertical axes occurs in one direction:
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In simple terms, the front of the skull with such a distortion is displaced in one direction, and
the back is in the other (below we will see an example on an X-ray). And, roughly speaking,
from above the head of such a person will look like a parallelogram (not so scary, of course):
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Therefore, there on one side of a person, his profile will look wider and more voluminous
(the cheekbone and cheek on this side will be more convex), and on the other side, the face in
profile will be much narrower and “flatter” (as in the photo of the guy below). Moreover, by
about thirty and later on the narrower side, a long vertical wrinkle is usually laid behind the
ear.
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Looking at the following X-ray photo, it is easy to understand why this is happening, because
the front half of the skull (the front part) really shifts significantly to one side, and the back of
the skull to the other, forming a real “wrap” in the musculocutaneous layer:
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We can replicate this in our own skull through

– Interoral/extraoral facepulling techniques
– Suture loosening
– Fascia lubrication

Which we’ve already gone over in this course.

Other than that, there are a few things that will come in handy.
– Sleeping on your back (this WONT fix an uneven face, but it acts as a preventative measure
to keep it from getting worse)
– Debloating (uneven distribution will be removed)

(Many people think it’s actually fat, but as described in the debloating module, it is usually
lymph fluid and intracellular waste that makes your face look uneven.

For example, if you have uneven zygomatic bones, (or at least you think you do) it is most
likely the lymph fluid or other waste/bloating material. Uneven zygomatic bones are nearly
impossible as your eyes wouldn’t function properly.

There is a special technique we can do to fix MOST asymmetry, I will include a large thread
on this in the Private Discord.
Full Body Connections: Posture
A forward head, shoulders raised up, a stoop, a belly thrown forward, even if a person is
young and thin enough – this is a very common problem these days. There are a lot of
theories in modern society that explain the causes of poor posture and inharmonious body
position – from a sedentary lifestyle, sitting most of the day, excessive use of mobile phones
to psychological manifestations. However, the underlying real cause of these posture
problems is rarely mentioned. What is this reason, and how to deal with it in a biomechanical
way – we will try to figure it out in this module.
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You are looking at this picture for a reason. But we will analyze it a little later. In the
meantime, let’s figure out why in recent decades in Western society the number of people
with a weak body structure and a forward head has increased. By the way, many are looking
for ways to solve this problem, mainly for aesthetic reasons, forgetting that beauty is, first of
all, health.
This is because a forward head is the inability to hold the skull on the vertical axis of the
body, and for every centimeter that the head falls forward (when it is not sufficiently balanced
with the body), the entire structure must cope with an additional two kilograms of weight
(the weight of the skull ) that must be compensated. In this case, the load falls on the muscles
of the back and neck, which begin to work as a counterweight to compensate for the
displacement of the head from the vertical axis of the body. In this chronic stress, the
muscles in the back and neck are exposed to excessive stress. This leads to a decrease in
neck mobility, muscle pain, migraines, tension headaches, changes in the structure of the
cervical vertebrae and compression of the vertebral artery with all the ensuing consequences
for cerebral circulation.
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But where is the trigger that moves the head off the vertical axis of the body? In modern
medicine, this forward displacement of the head is called cervical lordosis, and many doctors
consider it to be caused by weakness of the muscles of the body (due to which, in their
opinion, changes in the cervical vertebrae appear), chronic stress, or even emotional trauma of
childhood manifested in muscle tension. As a treatment, a person is encouraged to
strengthen these muscles with special exercises, relax with massages, do manual therapy,
“learn relaxation”, “not be nervous” and generally work out his childhood traumas with a
psychotherapist, as well as constantly remind himself and “keep his posture” by an effort of
will.
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Surely, you have already tried it all and felt all the “effectiveness” of such measures. In search
of the real reasons for lowering the head forward, we will try to turn to studies that have
been carried out for at least a couple of decades in different countries of the world by
thoughtful and observant orthopedists, posturologists, osteopaths, dentists, craniodontists
and doctors of other fields. First of all, they draw the attention of medicine to the fact that it
has already forgotten: the human body is a single integral system, where one element
depends on another and interacts with it. Therefore, these doctors look at body structure
from a broader perspective.
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The biomechanism that is supported on the last cervical vertebra atlas by a dynamic
mandibular system. Support from the front turns out to be in the phase of complete closing
of the teeth, when we carry out a swallowing movement (which we involuntarily perform up
to 2000 times a day). At this moment, the “imprint” of the position of the lower jaw is
transmitted to the underlying structures of the body through the hyoid bone and a complex
system of muscles in the anterior part of the neck. Therefore, the correct position of the
lower jaw in three planes is the key to a healthy spine and vertical head position.
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With a horizontally developed maxilla (moved forward and upward), free movement of the
lower jaw in all directions is provided. If the maxilla is pulled down and pushed back (vertical
development), it blocks posteriorly and the mandible. And the lower jaw pushed back, as you
know, starts the inevitable process of lowering the head forward and changes in the cervical
spine, starting with the first cervical vertebra of the atlas. This can be seen schematically in
the image below:
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If the maxilla does not receive this constant force of application of the tongue from the
inside, then gradually it descends back and inward. This process of lowering the maxilla in
modern humans is exacerbated by the lack of a sufficient amount of tough solid food that
our ancestors ate. As we have already seen, the downward maxilla gradually locks posteriorly
and the lower jaw. And this process leads to an ever greater lowering of the head forward.
Now you understand what the first picture with Brad Pitt and Edward Norton was brought to,
where they played together in the movie “Fight Club”.
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Look at the picture again – notice Brad Pitt’s horizontally extended, forward and upward
maxilla, which allows his lower jaw to be in a forward horizontal position, which keeps his
head upright, creating excellent posture. And compare with the facial development of
Edward Norton – he has an extended downward, moved back maxilla, a posteriorly blocked
lower jaw, and, as a result, a forward head and a corresponding “stooped” posture. You can
see the same thing in the photo of American pin-up girls of the sixties – all the difference in
their body structure comes precisely from the difference in their facial development – the
horizontal position of the central bone of the face, or the vertical stretched downward.
The Surprising Connection Between Your Jaw, Bite, and Posture
When we think about posture, we often focus on the position of our spine and the tightness
or weakness of our muscles. However, there’s another crucial factor that can significantly
influence our posture and movement: our jaw and bite. The position of our jaw and the
alignment of our teeth can have a profound impact on our overall posture, movement
patterns, and even our sense of balance and stability.
Sensory Receptors and Body Awareness
Our body is equipped with sensory receptors that help us understand where we are in space,
what’s touching what, and how we need to organize our body to move effectively. These
receptors are found throughout our body, including in our skin, muscles, and joints. In our
teeth, we have specialized receptors called periodontal ligaments that help us sense the
position of our jaw and teeth in relation to our skull and the rest of our body.
The Homunculus and Somatosensory Cortex
The homunculus, a visual representation of our somatosensory cortex, shows that a
significant portion of our brain is dedicated to processing sensory information from our
teeth, jaw, lips, and cheeks. In fact, 45% of our somatosensory cortex is devoted to these
areas, highlighting the importance of our jaw and bite in our overall motor and sensory
function.
The Role of Molars in Sensing the Ground
Our molars, or back teeth, play a crucial role in helping us sense the ground beneath our
feet. This is because the maxilla (upper jawbone) and mandible (lower jawbone) rotate
slightly when we shift our weight, allowing us to sense the ground more effectively. This
interplay between the maxilla and mandible is essential for maintaining balance and stability.
Studies on Jaw, Bite, and Posture
Numerous studies have investigated the relationship between the jaw, bite, and posture. One
study found that introducing a malocclusion (poor bite pattern) in individuals without one
led to significant changes in foot pressure. Another study discovered that individuals with
scoliosis were more likely to have temporal mandibular dysfunction (TMD) and poor
occlusion. Other studies have found correlations between crossbite and asymmetric spine
positions, as well as between TMD and postural abnormalities.
The Impact on Movement
The jaw and bite don’t just affect our posture; they also influence our movement patterns.
Research has shown that individuals with significant malocclusions tend to spend less time
on the ground during gait, and have less stable movement patterns. On the other hand,
improving the position of the jaw and bite can lead to increased running symmetry and more
efficient movement.
Exercises for Improving Jaw and Bite Alignment
Fortunately, there are exercises and interventions that can help improve the alignment of our
jaw and bite. One exercise involves gently pushing the jaw to one side while resisting the
movement with the fingers. This isometric contraction can help improve awareness and
sense of stability on the affected side. Another exercise involves pressing the chin back with
two fingers, again using an isometric contraction to improve jaw alignment.