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Consume foods rich in Thiamin: Foods high in Thiamin include whole grains, nuts, seeds, legumes, pork, fish, and fortified cereals

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A good body wash removes sweat, sunscreen residue, and pollutants, but it also targets acne, dehydration, or tanning

Evening routine: On days when he feels sore or has pushed his limits, he adds another 36 capsules at night before bed, again on an empty stomach, to speed up overnight recovery

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