justtakeatowel, I went back to just baby shampoo for a least 2 bottles worth to clear the build up (had a really itchy scalp and lots of build up, which happens a lot to people). Then went through a bottle of Oloplex 3(sp?) to rebuild the structure of the hair, as well as deep conditioning treatments, some with protein, some without, at least a couple times a week. The FB groups can advocate no protein if you have low porosity hair - this is not true, all hair needs some protein, especially if you colour your hair.
All regular products off the shelves of Boots or supermarkets, all loaded with sulfates for cleaning and silicones for curls (except Oloplex which was from Amazon). I like the Dream Lengths range at the moment. Personally I avoid all coconut products, which seem to be in loads of CGM approved products, and itchy Ms.
I had one good CGM hair cut - but she lives miles away so I do my own which is easy enough with scissors (and lots of yt videos!). I found I don't need layers as I have fine curls.
The best tip I got was to protect your ends with oil. Lorraine Massey, who 'invented' CGM (no she didn't btw, woc have been doing this stuff for ever), said this was a no no. But when your hair is wet and put a little oil (argan is lovely) on your ends then your products over the top it is so hydrating and stops frizzy or splitting ends.
I had to take off a good couple of inches myself so it was just below armpit length. Its now down to bar strap length (when dry) in about 18 months, which is super fast for my hair.
I think you know if CGM isn't working for you if you get an itchy scalp, build up, breakage around the face/ neckline, or find an excessive amount of hair in the plug hole.
If you've ever seen someone with over-dyed and processed hair, like its 'mushy', stringy but gummy at the same time, if its both fizzy but wet looking then you need to stop. The hydration/ protein level are totally gone, and the hair structure is destroyed, and if you carry on it can't be repaired. I belong to some CGM recovery groups and there were a lot of tears and shaved heads.
Gosh that was long, sorry! DP said it should be my specialist Mastermind subject!