25 Unique Healthy Habits I Wish I Knew at 25

Summary

In this insightful video, the speaker reflects on healthy habits they wish they had adopted earlier in life. They cover a range of topics from the importance of buying frozen berries for their nutritional value, to not fearing salt intake for athletes, and the significance of using full-body sunscreen daily. The script emphasizes the need for a balanced approach to fitness, the importance of proper sleep, and the mental health benefits of dancing. It also touches on financial health, the influence of one's environment on habits, and the mindset shift required to embrace aging as a gift. The video serves as a motivational guide for self-improvement and healthy living.

Takeaways

• 🍓 Buy frozen berries for a cheap source of fibers, vitamins, and antioxidants.
• 🧂 Don't fear salt intake, especially for athletes, as it helps maintain electrolyte balance and can prevent cramps and fatigue.
• 🧴 Use a hydrating full-body sunscreen daily to protect the skin from damage and redness.
• 🏋️‍♀️ Follow a diverse range of fitness influencers to avoid getting stuck in a niche and to promote a well-rounded fitness approach.
• 🏋️‍♂️ Prioritize proper lifting form before increasing weights to prevent injuries and ineffective workouts.
• 💤 Recognize sleep as a crucial component of health, and adjust workout times if they interfere with sleep quality.
• 🧘‍♀️ Improve flexibility and mobility as they contribute to better athletic performance and reduce pain.
• 🕰️ Understand that workouts don't have to be long; even short sessions can be beneficial.
• 🧖‍♀️ Practice double cleansing for skin health to effectively remove makeup and impurities, reducing blackheads and improving skin quality.
• 🚫 Realize that being inflexible isn't a sign of strength; it may indicate areas that need attention and stretching.
• 🍽️ Learn about proper nutrition and how to fuel your body correctly, rather than following fad diets or relying solely on others' advice.
• 👟 Replace running shoes at least once a year to prevent injuries and maintain good physical health.
• 🌅 Start the day with a walk outside to improve mental clarity and establish a positive morning routine.
• 🖥️ Take regular breaks from screens to reduce eye strain and maintain good vision health.
• 💃 Use dancing as a form of cardio and a mood booster for mental health benefits.
• 🏦 Focus on financial health as a part of overall well-being, learning about taxes, mutual funds, and budgeting.
• 👯‍♀️ Build a supportive community to share fitness goals and create a 'third place' outside of work and home for social interaction.
• ☕️ Don't stress over small calorie intakes, like coffee creamer, as they are part of a balanced diet and won't significantly impact weight.
• 🏃‍♀️ Remember that exercise is for fueling the body, not as punishment for eating, and focus on enjoying physical activity.
• 't️⃣ Recognize that the bump on the back of the arms is Keratosis Pilaris (KP), not pimples, and can be treated with exfoliation and moisturizing.
• 🌟 Embrace aging as a gift and each year as a success, rather than focusing on the negative aspects of getting older.
• 🔑 Understand that your environment significantly influences your habits, and make adjustments to support a healthier lifestyle.

Q & A

What is the first healthy habit mentioned in the script that someone should start after college?

The first habit is to buy frozen berries as an affordable way to get fibers, vitamins, and antioxidants.

Why does the speaker suggest not fearing salt in the context of a healthy diet?

The speaker suggests not fearing salt because it's essential for athletes or those who sweat a lot, as it helps replace lost electrolytes and can prevent cramps and energy loss due to insufficient sodium in the diet.

What is the significance of using a hydrating full-body sunscreen daily as mentioned in the script?

Using a hydrating full-body sunscreen daily is important for protecting the skin from harmful UV rays, preventing redness, and maintaining healthy skin, which the speaker regrets not starting earlier.

What is the recommendation for following a diverse range of fitness influencers according to the script?

The recommendation is to follow a wide range of fitness influencers including experts with degrees, local professionals, and people with similar lifestyles but 5 to 10 years ahead to diversify perspectives and avoid getting stuck in a niche echo chamber.

Why is proper lifting form emphasized before increasing weights in the script?

Proper lifting form is emphasized to prevent injuries and ineffective exercises. The speaker mentions that not focusing on form early on led to wasted time and the need to start over to correct muscle engagement and mobility issues.

What is the speaker's advice regarding sleep and its impact on fitness and overall health?

The speaker advises recognizing sleep as the best legal cognitive and performance-enhancing substance, and suggests considering morning workouts to help regulate sleep patterns and prevent post-workout adrenaline from disrupting sleep.

Why does the speaker discourage the belief that being inflexible is a sign of strength?

The speaker discourages this belief because increased flexibility and mobility can lead to better athletic performance and reduced back pain, and it's important not to mistake tightness for strength.

What is the speaker's view on the duration of a workout and how it should be approached?

The speaker believes that a workout doesn't have to be an hour long. It can be as short as 10 minutes and still be beneficial. The focus should be on consistency and fitting workouts into one's schedule effectively.

What skincare habit does the speaker recommend for better skin health?

The speaker recommends double cleansing as a skincare habit for better skin health, which involves using a makeup remover followed by a cleanser to ensure all makeup and dirt are removed thoroughly.

What is the speaker's perspective on diets and how should one approach their nutrition?

The speaker advises against being defined by a diet and instead encourages educating oneself on nutrition, understanding what the body needs, and learning about the role of different nutrients like carbs, proteins, fats, and fibers in the diet.

Why is having a community important according to the speaker's experience?

Having a community is important because it can help alleviate feelings of isolation and provide a support network. The speaker found her best friends and a sense of belonging through her involvement in fitness communities.

What is the significance of starting the day with a walk outside as mentioned in the script?

Starting the day with a walk outside can change one's life by providing time for self-reflection, clearing the mind, and fostering creativity. It also has physical health benefits, making it a good habit to develop.

What advice does the speaker give regarding the use of screens and eye health?

The speaker advises taking breaks from staring at screens to prevent eye strain and potential vision problems. They recommend the 20-20-20 rule, which involves looking at something 20 feet away for 20 seconds every 20 minutes.

Why does the speaker suggest not getting breast implants based on their personal experience?

The speaker suggests not getting breast implants because they found them to be annoying and uncomfortable, especially during physical activities like push-ups. They also mention the importance of not following trends when it comes to body modifications.

What financial habits does the speaker recommend developing early on?

The speaker recommends putting away a percentage of each paycheck for taxes, learning about mutual funds and compound interest, and creating a basic budget as essential financial habits to develop early on.

What mental health benefits does dancing have according to the script?

Dancing is described as a great form of cardio and a powerful tool for mental health, capable of improving mood and reducing stress by releasing endorphins, even more so than medication in some cases.

How does the speaker differentiate between anxiety, depression, and happiness?

The speaker differentiates by stating that anxiety is the fear of the future, depression is the regret of the past, and happiness is being in the present moment, suggesting the importance of mindfulness.

What is the speaker's view on aging and how should one perceive getting older?

The speaker views aging as a gift and believes that getting older should be seen as a success, not a failure. They encourage reframing the mindset towards appreciating each year lived as a year to enjoy.

How does the environment play a role in shaping habits according to the script?

The environment is said to dictate habits significantly. By changing one's environment, such as decluttering or surrounding oneself with like-minded individuals, it becomes easier to adopt and maintain good habits.

What is the final message the speaker conveys about the perception of aging and societal pressures?

The final message is to challenge societal pressures and the negative perception of aging. The speaker encourages embracing each year as a gift and not being disheartened by the number of birthdays, promoting a positive attitude towards life's journey.

Outlines

00:00

🍓 Healthy Eating Habits: Embracing Frozen Berries and Salt

The speaker shares advice for their younger self, starting with the recommendation to buy frozen berries for an affordable source of fiber, vitamins, and antioxidants. They highlight the benefits of blueberries and raspberries specifically. Additionally, they address the misconception about salt intake, explaining that for athletes, moderate salt consumption is necessary to maintain electrolyte balance and prevent cramps and energy loss. They suggest that the fear of salt is unfounded and that the body adjusts to sodium intake over time, which can also benefit muscle performance.

05:01

🧴 Skin Care Essentials: Sunscreen and Hydrating Products

The speaker emphasizes the importance of using a hydrating full-body sunscreen daily to prevent skin damage from the sun, which they regret not doing earlier. They share their personal experience with tanning beds and the resulting red, patchy skin, which improved significantly once they started using sunscreen. They also mention the shift in their attitude towards sunscreen, from avoiding it to seeking out hydrating formulas that encourage daily use, leading to healthier and less red skin.

10:02

🏋️‍♀️ Fitness Influencers and the Importance of Form

The speaker advises following a diverse range of fitness influencers to avoid getting stuck in a niche 'echo chamber'. They categorize the types of people to follow, including experts with certifications, local professionals, and those with similar lifestyles but more advanced. They share their own experience of focusing too much on weightlifting and the negative impact it had on their body image and overall fitness. The importance of learning proper lifting form before increasing weights is stressed, as poor form can lead to wasted time and potential injuries.

15:03

💤 Sleep and Morning Routines for Better Health

The speaker discusses the importance of sleep as a natural cognitive and performance-enhancing substance. They share their personal realization that training in the morning helps improve their sleep quality, contrary to their previous habit of evening workouts which left them with high adrenaline and disrupted sleep. They suggest considering morning workouts as a way to enhance sleep and overall life consistency.

20:03

🧘‍♀️ Flexibility and the Myths of Athletic Inflexibility

The speaker debunks the myth that being inflexible is a sign of athletic prowess, explaining that flexibility and mobility are essential for a greater range of motion and reduced back pain. They share their journey of recognizing the importance of stretching and strengthening underdeveloped muscle groups, which helped alleviate pain they initially attributed to tightness.

🏃‍♂️ Short Workouts and the Value of Community

The speaker challenges the notion that workouts must be long and intense, advocating for the benefits of shorter, more frequent exercise sessions that fit into a busy schedule. They also discuss the importance of finding a community, whether through local gyms, run clubs, or online groups, to foster a sense of belonging and support for one's fitness journey.

🧴 Skincare Routines: The Significance of Double Cleansing

The speaker shares their skincare transformation, emphasizing the importance of double cleansing to remove makeup and impurities effectively. They recount their past mistakes and the revelation that led to clearer skin, advocating for the use of a makeup remover followed by a cleanser to ensure no residue remains. The impact of neglecting this step is illustrated through their current skin condition due to travel and inconsistent routines.

🥗 Diet and Nutrition: Beyond Fad Diets

The speaker reflects on their dietary journey, from clean eating to plant-based diets, and the realization that education in nutrition is key. They advocate for understanding the body's needs, the role of macronutrients, and micronutrients, rather than adhering strictly to a diet that becomes part of one's identity. The speaker encourages learning about nutrition to make informed choices and avoid restrictive eating habits.

👟 The Importance of Regularly Replacing Running Shoes

The speaker stresses the importance of replacing running shoes at least once a year to prevent injuries and the associated costs of physiotherapy. They share tips on finding affordable options during sales events and emphasize the difference between walking and running shoes. The speaker views investments in footwear and mattresses as essential for long-term health and quality of life.

🌅 Starting the Day with Outdoor Walks

The speaker extols the virtues of beginning the day with a walk outside, sharing how this habit has positively impacted their mental clarity and creativity. They recount the benefits of this practice, from reducing anxiety to fostering a more present mindset, and encourage others to incorporate even short walks into their daily routines for both mental and physical well-being.

🖥️ Reducing Screen Time for Eye Health

The speaker discusses the potential negative effects of excessive screen time on eyesight, drawing from their personal experience of deteriorating vision after long hours of editing videos. They suggest taking regular breaks to look at distant objects as a preventative measure and share their current struggles with dry eyes and the discomfort of wearing contacts.

💃 The Mental Health Benefits of Dancing

The speaker highlights dancing as an effective and enjoyable way to improve mental health, citing studies that rank it as a top activity for mood enhancement. They share their personal experience of dancing as a stress reliever and recommend it as an accessible and fun method for boosting endorphins and reducing anxiety or sadness.

💰 Financial Health as a Pillar of Overall Wellness

The speaker underscores the importance of financial health in maintaining overall well-being, reflecting on their own journey of financial literacy. They advise on setting aside money for taxes, understanding mutual funds and compound interest, and creating a basic budget as foundational steps towards financial stability and reducing stress.

🚫 Rethinking Plastic Surgery and Embracing Aging

The speaker shares their perspective on plastic surgery, cautioning against undergoing procedures based on trends or societal pressures. They discuss their own experience with breast implants, noting the physical discomforts and the realization that aging is a natural and valuable process. The speaker encourages embracing each year as a gift and focusing on health and longevity rather than merely prolonging youth.

🌱 The Power of Environment in Shaping Habits

The speaker discusses how one's environment significantly influences habits, suggesting that rearranging physical spaces or surrounding oneself with supportive people can encourage positive behaviors. They share personal anecdotes of how changes in their living situation and social circles have impacted their routines and well-being, advocating for proactive environmental adjustments to facilitate desired lifestyle changes.

🎉 Embracing Aging as a Gift and a Success

The speaker reflects on societal attitudes towards aging, advocating for a mindset that views each year as a gift and a success. They share their journey of reframing their perspective on birthdays and aging, moving away from the pressure to remain young forever. The speaker encourages others to appreciate the experience of living and to focus on health and quality of life as measures of success.

Keywords

💡Frozen berries

Frozen berries are a cost-effective way to obtain essential nutrients like fiber, vitamins, and antioxidants. In the video, the speaker emphasizes the health benefits of incorporating frozen berries into one's diet, highlighting their high antioxidant content and fiber, particularly in blueberries and raspberries. This serves as an example of a simple yet impactful healthy habit that can be adopted.

💡Salt intake

Salt intake is a topic discussed with the aim of debunking common misconceptions. The video explains that for athletes or those who sweat a lot, sodium loss through sweat can lead to cramps and a lack of energy, which can be addressed by adequate salt consumption. The speaker clarifies that while sudden increases in sodium intake can cause temporary water retention, the body typically balances it out over time, and that some water retention in muscles can be beneficial.

💡Sunscreen

Sunscreen is highlighted as a crucial part of skin health, with the video advocating for its daily use on both the face and body. The speaker shares personal experiences of skin improvement after consistently using sunscreen and encourages the use of hydrating sunscreens that also moisturize the skin, thus making daily application more appealing and beneficial in preventing redness and long-term skin damage.

💡Fitness influencers

Fitness influencers are suggested as valuable sources of inspiration and guidance for adopting a healthy lifestyle. The video recommends following a diverse range of fitness experts and individuals who can provide relatable advice and different perspectives on health and fitness. This helps to avoid getting stuck in a niche 'echo chamber' and promotes a well-rounded approach to fitness.

💡Proper lifting form

Proper lifting form is emphasized as a fundamental habit for effective and safe weight training. The speaker recounts personal experiences where focusing on lifting heavier weights without proper form led to inefficiencies and the need to relearn exercises with correct form. This underscores the importance of mastering technique before increasing weights to prevent injury and ensure optimal muscle engagement.

💡Sleep

Sleep is described as a 'legal cognitive and performance-enhancing substance,' highlighting its essential role in overall health and well-being. The video suggests that quality sleep is vital for recovery and performance, with a personal anecdote about how morning workouts improved the speaker's sleep quality by reducing post-workout adrenaline that previously kept them awake.

💡Flexibility

Flexibility is presented as an important aspect of physical health that should not be overlooked. The speaker dispels the notion that being inflexible is a sign of strength or athleticism, instead explaining that greater flexibility and mobility can enhance athletic performance and reduce pain, such as back discomfort.

💡Skin health

Skin health is discussed in the context of a proper skincare routine, specifically the importance of double cleansing to remove makeup and impurities effectively. The video shares the speaker's personal transformation in skin quality after adopting this practice, which includes using a cleansing balm followed by a cleanser to ensure thorough cleansing.

💡Nutritional education

Nutritional education is advocated as a key component of a healthy lifestyle, rather than strictly adhering to specific diets or trends. The video emphasizes the importance of understanding the basics of nutrition, such as the roles of carbohydrates, proteins, fats, fiber, and micronutrients, to make informed decisions about fueling one's body.

💡Community

Community is highlighted as an essential element for support and motivation in maintaining a healthy lifestyle. The video discusses the impact of losing a sports team community and the subsequent search for a new community, such as through fitness classes or gyms, to fill the 'third place' void that is neither home nor work but a social hub for connection and shared interests.

💡Athletic performance

Athletic performance is tied to the concept of eating to fuel the body for activity, rather than using exercise as a punishment for overeating. The video encourages reframing the relationship with exercise and food, emphasizing the need to nourish the body to support physical capabilities and enjoy the process of moving.

💡Financial health

Financial health is presented as a critical pillar of overall well-being, with the video discussing the importance of early financial literacy. Basic financial habits such as setting aside money for taxes, understanding mutual funds and compound interest, and creating a budget are suggested as foundational steps towards financial stability and reducing stress related to money matters.

💡Environment

Environment is discussed in terms of its influence on habits and lifestyle choices. The video suggests that both physical and social environments can either support or hinder the adoption of healthy habits. By changing one's environment, such as decluttering spaces or surrounding oneself with like-minded individuals, it becomes easier to default to healthier behaviors.

💡Aging

Aging is portrayed as a gift and a success, rather than a failure. The video challenges societal fears and negative perceptions about getting older, advocating for a mindset that embraces each year as an opportunity to live and enjoy life to the fullest. It encourages reframing thoughts about birthdays and age to celebrate the experience and wisdom that comes with time.

Highlights

Buy frozen berries for an affordable source of fiber, vitamins, and antioxidants.

Avoid fear of salt intake; it's crucial for athletes to replenish electrolytes and can prevent cramps and fatigue.

Use a hydrating, full-body sunscreen daily to prevent skin damage and redness.

Follow a diverse range of fitness influencers to avoid getting stuck in a niche and to promote a well-rounded fitness approach.

Master proper lifting form before increasing weights to prevent injuries and ineffective workouts.

Sleep is essential for cognitive and physical performance; consider morning workouts to enhance sleep quality.

Being inflexible isn't a strength; focus on flexibility and mobility for better athletic performance and to prevent pain.

Muscle tightness could be a sign of weakness, not just tightness; professional assessment can help identify underdeveloped muscle groups.

Workouts don't have to be an hour long; even short, intense sessions can be beneficial.

Double cleanse your skin for better quality and to remove blackheads effectively.

Educate yourself on nutrition rather than following diets; understand what your body needs for proper fueling.

Having a community is vital for support and motivation in fitness and overall life.

Small indulgences like coffee creamer won't significantly impact your weight; enjoy food without guilt.

Exercise should be seen as fueling the body for movement, not as punishment for eating.

Invest in a new pair of running shoes at least once a year to prevent injuries and maintain comfort.

Starting your day with a walk outside can improve mental clarity and set a positive tone for the day.

Reducing screen time and taking regular eye breaks can help prevent eyestrain and maintain good vision.

Exfoliating and moisturizing can eliminate Keratosis Pilaris (KP) on the back of the arms, often mistaken for pimples.

Breast implants and other cosmetic surgeries may not be beneficial for career advancement and can lead to physical discomfort.

Developing good financial habits early, such as setting aside money for taxes and understanding mutual funds, can lead to better financial health.

Dancing is an effective form of cardio and a great mood booster for mental health.

Understanding the difference between anxiety, depression, and happiness can help manage mental health better by focusing on the present moment.

Aging is not a negative process; each year older represents a year successfully lived and should be celebrated.

Your environment plays a significant role in shaping habits; arranging your space to encourage good habits can lead to a healthier lifestyle.

Transcripts

if I could go back in time and talk to

my college self SL just out of college

self here are some of the healthy habits

I tell her I wish I implemented

[Music]

earlier number one buy frozen berries

it's a cheap affordable way to get

fibers vitamins and antioxidants

blueberries have such a high quantity

antioxidants and the amount of fiber in

raspberries is crazy plus Frozen fruits

and vegetables is just a generally cheap

way to get an intented nutrients habit

number two don't fear salt I've read so

many articles of like Salt's going to

make you blow d d it actually kind of

does this is very complicated but pretty

much if you're athlete you're sweating a

lot you're losing electrolyte those

cramps you're getting in the middle of

the night the lack of energy is actually

from just not having enough sodium in

your diet because you've been told if

you have any sodium you're going to blow

up now if you rapidly increase your

sodium intake one day the next day you

might experience some water retention

but your body does kind of balance it

out over time and actually some of that

water retention is good cuz it's in your

muscles which it gives you the PMP habit

number three get a hydrating full body

sunscreen and use it daily

I loved tanning beds growing up I loved

it and I also complained why do I have

such red patchy skin it's like all over

my face and my body is always red so

that's why I'd always put on fake tan

and that's why I tan to Mas the red no

the red is cuz your Skin's constantly

burn from not wearing sunscreen so when

I started putting sunscreen on my face I

drastically saw the difference but

recently which I started wish I had done

years ago I started using a full body

sunscreen I know a lot of you are like

what you're just starting out now hear

me out hear me out I'm just saying I

didn't consistently like if I'm just

going on a walk I wouldn't put it on I

only did it when I was on vacation

because I want a tan why would I wear a

sunscreen also like a sunscreen sucked

that sticky feeling all day there was no

point it just made me not Tann so why

would I wear it recently I started using

sunscreens that are hydrating so it

moisturizers so there's I'm like Oh my

Skin's dry now suddenly my skin looks

sule and so it makes me want to use it

every day and also yeah suddenly you

wear sunscreen on your body and your

Skin's not as

red it doesn't sound that revolutionary

but 25-year-old healthy need to hear

that 20 18 just me as of a few months

ago need to hear that habit number four

follow a wide range of Fitness

influencers I'm going to give you the

categories of people you should consider

following on social media one experts

with degrees and certifications two some

local professionals three people that

are similar to you and your lifestyle

but like 5 to 10 years in advance and

diversify the niche clotes yoga running

weight training something that happened

to me and I've also heard a lot of other

just Fitness influencers talk about you

can get stuck in these little niche Echo

Chambers and that happened with me I was

really in the weightlifting category all

I saw was the bodybuilding the

scientific Community the way and that's

what I I painted the world as that is

all I saw and it even gave me a little

bit of body dysmorphia when I started

really getting into it cuz I just never

felt jacked enough I never felt shredded

enough and then suddenly one day I

remember the moment I stepped away and

just looked at myself compared to like

the general population I was like oh

yeah no no i' I've got muscle like but

was just so hyper fixed on this little

niche and I just took and I didn't do

cardio cuz weight training was all it

was like weight training over everything

and even though cardio makes me feel

good and is great for longevity and I've

heard this happened to a lot of girls in

like the BBG community in like the 2012

and like you just get stuck in this

little Echo chamber and you just need to

expand your horizon so I think it's

really nice to have experts have people

doing what you're doing CU there's

always a sense of relatability not every

single person you have to follow has to

have crazy degrees like it's nice to

know someone's in the same place as you

maybe don't take their advice as much as

you take a registered dietitian I think

it's really important it rides comfort

in you where you are gives great advice

also gives you some advice from someone

who's in it cuz sometimes I think some

experts forget what it's like for

someone who's not in it like they might

just be like oh yeah calorie deficit and

you're sitting here being like how do I

get into a calorie deficit or it's like

yeah no squat this Progressive overload

all this and you're sitting there and be

like I don't even have the motivation to

get to the gym so it's nice to follow

someone that's in a bit similar place to

you habit number five nail proper

lifting form before you start increasing

the weights I wasted a lot of years

because I got we into weight training my

form wasn't bad but it wasn't great and

it just started carrying I heard you'd

lift more and heavier and so I lift

heavier and heavier and heavier and

heavier and then one day it dawned on me

that like I do all these glute exercises

and never engage my

glutes and I had to start over I had to

go way back work on my Mobility cuz I

didn't even have the mobility to get the

full range of motions in a lot of

exercises so I had just put my ego aside

and go back to body weight exercises so

so much wasted time instead of like ego

lifting and so if you're starting out

nail the proper form have it Perfection

you haven't nailed the proper muscle and

we're all going to be slightly different

but focus on that and then increase the

weights yeah just you'll save a lot of

time habit number three sleep it's the

best legal cognitive and

performance-enhancing substance there is

proper sleep and now one little tip

especially for Fitness I'm going to give

is I had to realize after Sports I was

always training like 5:00 p.m. 7:00 p.m.

9:00 p.m. cuz that's what I was used to

that's when we played that's when we

practiced but also I started to notice

that I would get crazy adrenaline and

that's what would happen like I go to

the gym pumping music endorphins flowing

in and then I get home and stay up for

several hours because I just had such

high adrenaline from the workout so I

started to realize I have to train in

the morning that's what helps my sleep

if I train too much at night it keeps me

up and it wrecks my sleep so I found out

I'm a morning workout person there's

nothing that magical about working on

the morning versus night but just

something to think about of like working

out so in a way it helps your sleep in

the rest of your life and works and that

you can consistently do it but that was

a big thing for me just getting qualties

sleep and the first step I took into

developing a night routine habit number

seven being inflexible isn't a flex I

used to kind of wear being inflexible as

like a badge of honor like I'm so

athletic so strong so powerful that like

I can't touch my toes because I'm just

like too fast no it doesn't work that

way at all if you're more flexible and

more mobile you have a longer range of

motion and as long as you have strength

in The Wider range of motion you'll be

more athletic and also your back will

stop hurting which leads me to the next

one habit number eight your muscles

might not be t tight they could be weak

as I start going down that then I just

started stretching stretching stretching

and also sometimes you'll feel like I've

always had this pain in my hip and so I

would just stretch it and stretch it and

stretch it it turned out it was actually

underdeveloped glutes that caused that

tightness in my hip so just some food

for thought if you're constantly

constantly stretching sign and it never

seems to improve try and get a session

with a professional and see maybe

there's a muscle group you aren't

focusing on habit number nine a workout

doesn't have to be an hour maybe it's

cuz practices were an hour or 2 hours

but like I always had like workout had

to be at least an hour ideally too just

fixated there's something about workout

classes or an hour or anything like you

can have a 10-minute workout you can

just go to the gym do a couple Sprints

stretch little be out I really follow

the protocols right now of like aim for

150 180 minutes of Zone 2 a week 10

minutes of Max training and then I try

and train all my muscle groups a couple

times a week and even if that's all I

get in that's great if you only have 10

minutes to go to the gym there's still a

benefit of it if that's all that works

in your schedule habit number 10 we're

doing some skin health double

cleanse so my skin I would never really

suffer from acne but I always have

blackheads and just not good quality

skin and I never knew what it was

there's many of things but one that made

a great change is I realized I didn't

wash my I washed my face but looking

back all I did was kind of like put on

some cleanser rub it a bit splash some

water out no no no no no honey there's

still a lot a lot of makeup on there now

I always try and pass the white towel

test so here's what I do I start in with

like a makeup bomb I use drunk elephants

which I regret now because of Sephora

kids it's always sold out so it's

actually I'm considering changing Brands

but it's my Old Faithful and that jar

lasts forever so first cleansing balm

and that just gets like the makeup off

just that all the makeup you have wash

it off then I go in with an actual

cleanser and that really gets deep into

the dirt and the grime and anything left

over and ideally after that I can use a

white towel and there is no residue left

over and that's how I know I've washed

my face enough and actually not just

like rubbing it on 5 Seconds wash off I

really try and take my time nice and

soft and gentle my skin but just really

break that makeup down and just doing

that pretty much got rid of my

blackheads my skin looks like crap right

now because I've been traveling and

drinking and going to bed with makeup on

on airplanes and here's a case example

of what happens when I don't double

cleanse habit number 11 don't be fooled

it's still a diet now I've always been

proud to be like ah I don't follow diets

I you know I'm just listen to the

science and my

body looking back yeah you fell into it

first there was the clean eating of the

2012's Instagram and then that led to

the If It Fits your Macros and then it

became plant-based now none of those are

inherently wrong especially if they help

you educate you but looking back I wish

I just spent time educating myself on

nutrition about what my body needs how

to properly fuel my body what a carb

protein fat fiber is micronutrients like

just learning how to properly fuel the

science behind it just to educate myself

and not like it become part of the

identity something even why I don't call

myself an intuitive eater even though I

fall into it I just just don't want my

identity to be my diet it kind of dawned

on me one day I was like oh yeah like

and some people are very passionate like

being a vegan and those kind of ones I

say are like a little different because

that's like of actual just morality

choice and I think they're saying great

about that if that's what you choose but

like your whole personality being your

diet you're better than that you you

listened in me when I was younger you're

better than that it's food it's not that

deep habit number 12 you need a

community when Sports ended I felt very

isolated and I didn't know what it was

like I just remember feeling what now I

can know as lonely and I would attach on

to things so any Community has found for

example with the weight training and

bodybuilding s communities like I

latched onto it cuz it was like wow

there's are my people and surrounded and

that's great and I think you really need

end so I'm really thankful I had that

because of that I found my best friends

Amy Lexi and Ash so I'm like forever

thankful and now that's like my

community and even when I came to

Vancouver I really tried to get involved

in the gym community and joining all the

local gyms and you know run clubs are a

really big one now but you might have

heard the term third places right now

especially after college we lose the

third place cuz when my favorite things

about being in college was that you

always had a library to go study at

obviously I was blessed to be on a

sports team so I had my actual team so I

was always surrounded but even when I

was in college and no longer playing

basketball I would always go study at

the library or at the cafeteria cuz it

was that third place it was a place I

didn't have to call my friends and say

hey I'm going to be there I would just

go and because I was there I would

naturally run into people and that's

what's deemed as like a third place and

I think we really lack that right now I

think that's part of the Lonely epidemic

we're all going we just have school and

home and we don't have that third place

and it can get exhausted costume we're

all tired making plans with people we're

all different busy schedule like we need

places we can just pop into and see

people that we just have those quick

acquaintances or randomly run into your

friends and so I love Fitness classes

for that getting a really great gym and

I think I'm slowly seeing more and more

gyms pop up like that that have a

co-working space they have a bar all

that kind of stuff and if you have the

means of it but even like smaller like

more affordable gyms are having this now

that's a really great thing is just find

your community and just Fitness can be a

great way to have that third place habit

number 13 that 30 calories from your

coffee creamer is not going to make you

gain 30 lbs I don't know if this is

still around but it was when I was 25 is

like all those Cosmo magazines that were

like ways to stay lean or skinny or

whatever stupid things they were labeled

and they would demonize putting creamer

in your coffee cuz it's 30 calories and

then 30 * 10 is 300 * 3 is 900 and then

over year and like right there just one

tablespoon of coffee creamer is going to

make you gain five pounds this year that

no you still need to eat every day and

like it's that makes no sense looking

back at it like if that's a part of

something you want in your diet put it

in I enjoy I you know what I'm sorry I

don't enjoy my coffee black sometimes

I'll do it cuz it's there and I don't

mind but I like cream in my coffee I

love a cappuccino and now I fully always

drink cappuccinos and milk in my coffee

and it has not made a difference because

it's part of my energy balance and it

makes me enjoy it so and of course if

you just enjoy black coffee that's fine

I'm just saying habit number 14 you

don't run to eat you eat to run now

everyone comes to this equation

differently but when I played Sports I

did understand like I had to eat to fuel

but then after Sports ended and I was

just like working out I didn't know how

to properly fuel my body cuz I just knew

it as like performance and I remember we

could go and make a whole video about

that and I would one day i' love to make

like a postc career video but in summary

exercise isn't a form of punishment I

think it's just like reframing that is

like you don't work out as punishment so

you can eat later you eat to fuel your

body so you're capable to move your body

because moving your body and falling in

love with you moving your body is great

and you need to Fu your body to be able

to do that and fueling for me means

eating enough to sustain energy enough

nutrients so my body is functioning

optimally which I get from having wide

variety of foods in my diet but also

some days that's not possible cuz I'm

traveling on the go and just that the

reality is not every single day we can

get every single nutrient possible I

don't have the time to think that way

and that is why I take ag1 every day and

I've taken every day for 4 years it's my

favorite way to simplify my supplement

routine because it's really like over

seven supplements in one it's a

multivitamin Prebiotic probiotic

antioxidant functional mushrooms

digestive enzymes and more made up of 75

nutrients third party certified for

safety and customers have reported

benefits such as more energy less gas

and bloating after a month now I've

taken it every single day pretty much

for four years I get my blood work down

one to two times a year and I'm lucky to

have a clean bell of Health now that's

not just from ag1 that's why I was like

ag1 isn't a replacement it's not going

to stop you eating fruits and vegetables

and anything that it's just nutritional

insurance but I've been taking it four

years consistently and and if there was

something bad going on my body it would

be red flag for my blood work and yeah I

always have a clean bill of health so

that is great and I would never promote

anything to you guys I haven't used and

tested everything I promote is just

something in my daily routine and ag1 is

one of them and of course I got a

discount code for you guys if you use my

link down below you will get a one-year

supply of vitamin D3 K2 and five free

travel packets with your first purchase

of ag1 thank you ag1 for sponsoring this

video habit number 15 get a new pair of

running shoes at least one time a year I

and I get it it's expensive but you was

more expensive all the physio you'll

have to do because you're constantly

hurting yourself cuz you're running and

shoes that are broken down there's many

of ways to get affordable wait for deals

Amazon Prime Black Friday Boxing Day in

Canada I wish I would just plan once a

year like on Black Friday to get a good

new pair of walking SL running shoes

they're different I'm going to have a

whole video on it if you guys saw over

my Tik Tok I've been doing running and

walking shoe reviews so I got that to

make sure you can find affordable ones

and the best bang for your buck but if

there's two things I learn to spend

money on it's whatever separates you

from the ground AKA your shoes and

Mattress everything else I'm like I

don't know if it worth money those two

things have always been worth my money

and saved me so much pain and energy and

just improved my quality of life 10

times more than anything else I've ever

purchas habit number 16 starting your

day with the walk outside will change

your life and now I'm learning there's

morning sunlight all that y y y but

something about just having that time

with myself even if I'm just walking to

the gym walking to class I started doing

that when I moved to Halifax cuz it was

a walkable City for the first time in my

life I lived in Emington which is not a

walkable City and I would walk to class

and I'd listen to a podcast and

audiobook some music and I I have so

much of that to thank for where I am

today because that is where I started

just like realizing the creative

thoughts and just like all the anxiety

all the jumbling in my head just became

clear I'd go with my phone I need these

thoughts write down on a notepad and

that started like those walks are what

gave me the idea to start my YouTube

channel and I love it it's a part of my

day I need even if it's just 5 minutes

it just clears my mind and just like

reenters me and that's the mental aspect

and yeah walking is good for the body

too habit number 17 don't stare at a

screen so much I can't prove that I have

bad eyesight because staring a screen

but there's a direct correlation when I

started editing YouTubes for multiple

hours a day and my eyesight ruining I

had perfect 2020 Vision when I was like

up till 21 years old and then it was

around the time I started my YouTube

channel it just one day it just

plummeted and this could be age of

course but I've also heard sometimes

your body will adjust because I'm

constantly staring at things so close

that your eye can start to change and I

can't see things in the distance now so

I don't know but either way it's

straining on the eyes I have dry eyes

just every 20 minutes I try I don't do

this but I wish I would have started

younger it's about every 20 minutes I

think you're supposed to stare off about

20 ft for 20 seconds just just try to do

that I know it's so hard

but now I wear contacts and I hate it

and I'm scared of lasic habit number 18

the bump on the back of your arms is not

pimples it is KP and I got rid of it by

simply exfoliating the back of my arms

and moisturizing I'm pretty lucky I

don't have cellulite but I always had

like rough patchy skin that almost I

thought was cellulite or pimples and it

just turns out no I have really dry skin

which creates this in cap something

paralysis considering I have it I

shouldn't know how to pronounce it um

but yeah just exfoliate and moisturize

boom gone habit number 19 don't get

breast implants they won't help your

career body types go in and out of

fashion which is disturbing but you know

that's a lot of money and a lot of

literally having surgery just cuz what

trend is in if you want to follow Trends

stick to clothing and makeup trends but

it's looking back maybe I want to be

where I am today who knows who knows so

it's easier to say now they were fun I

guess for a little bit but they were

also really annoying so just take into

that in a case if you do want to do a

plastic surgery cosmetic surgery is if

you like the look of it that's great but

you also have a physical object in you

that gets annoying that was the biggest

thing for me they were just annoying to

have in there I didn't have any negative

Health aspects but like doing a push-up

with

implants oh my God just oh it was just

like a constant tightness it feels so

free so if you still want them that's up

to you watch my whole video about it but

just know yeah that stuff can get

annoying Financial Health is one of the

pillars of health because the amount of

stress that will cause you for years is

not good for you me speaking to Yer Kel

now I'm not a fincial expert at all I

was literally thrown in the Wolves at 18

because my family did not talk about

finances but going back what I tell

myself is number one put away a percent

of each paycheck for taxes especially if

you're self-employed two learn about

mutual funds and compound interest and

three make an even basic budget even

just learning those three simple things

at a younger age would have put me on

the right Financial path way sooner

habit number 21 dancing is the best

former cardio and probably the best

thing for my mental health if I'm

stressed listening to a music and just

like even if you're not Daner for 3

minutes the endorphins the break you're

just like it's so good for you there is

that study that came out of like things

that help like improve mood dancing

ranked as the number one like even over

ssris now that's not totally as clear

cuz usually people taking like

medication have clinically prescribed

like depression and stuff so they need

those things so like that's why I was

like studies like that isn't point clear

but it's just a reminder of like one of

the best easiest affordable ways to just

improve your mood when you're feeling

down is listen to some music and dance

and I wish IID known that because when I

was dancing at the club I definitely was

happy so I wish I did that in the middle

of the day around 2: p.m. when I was sad

from anxiety which I had a lot of back

then speaking of anxiety habit number

two anxiety is fear of the future

depression is Regret of the past

happiness is being in the present now

obviously as someone who's also uh

suffered from many mental health issues

which we won't get into my diagnosis yet

y y all that but it's not as easy but I

just found for myself just like those

minor little depressive episodes or

minor moments of anxiety not like

clinically diagnosed just those moments

when you're really sad or really anxious

when I was anxious it was about like

thinking too much about the future and

like just not doing what I could in that

moment and when I was sad it was just

ruminating on the past and anytime I'm

just in that present moment being like

Oh what can I do today what can I do in

this right moment to just get me one

step closer as long as I start doing

that being in action that helped or on

the flip side taking a breath like you

kind of have to learn and I still don't

have it great but like you just have to

learn to become present with yourself so

you can read what your body is telling

you like do I need right now now action

do I need to go do something do I need

to go deal with something is that is it

just going to take 2 minutes and be done

even though I've been stretching and

being anxious about it forever or am I

really down because I'm ruminating I

just need to go out see a friend hug

someone get some serotonin get some

endorphins or on the flip side have I

been doing so much and my body is

screaming at me to relax and that

anxiety is just me being heightened so

just breathe so I think I'm not great at

it but I think every time I just come

back into the moment be like what do I

need right now every time I do that I

get a little better and I wish I started

doing that before versus I was just a

maniac running around with a chicken

with her head cut off habit number 23 it

is not downhill after 25 I think a lot

of us have this picture that like you

hit 25 and it's all downhill Fitness

goes down your skin goes down you get

uglier you get older just it's that's

the mark and there's true there's some

biological things I'm not going to

pretend there isn't but you just can't

rely on you and that's what I've learned

about especially going into your like

later 20s into those years onwards to

your 30s y y and just even talking to

friends who are in their 40s later 30s

yet y every year since 25 felt better

about myself and I think there's that

like thing online while Millennials

looking older than gen Z I think it's

just cuz I look at my back at myself

when I was in my early versus late 20s

and I looked older in my early 20s cuz I

didn't moisturize I didn't know how to

do skincare I was constantly hung over

and sleeping and so suddenly I'm

sleeping properly doing skincare so like

it's not all downhill of course the

older you get the more work you have to

do and there becomes that line of like

is it worth putting all that work for

your skin for all that kind of stuff but

even just physically I didn't start

working on Mobility to my later 20s and

every year since physically I felt

better I felt more mobile I felt

stronger I felt less pain less anxiety

so of course I'm not speaking as this as

someone who's in their 40s or 50s I'll

update this video one day but I think

it's not downhill you just have to put

in a bit of work to maintain but you can

also improve so just some word of

thought of like don't think 25's lumian

and like oh my God it's all downhill

it's just like can't rely on youth got

to put in some work but the work is

worth it habit number 24 your

environment dictates everything your

apartment your office your school your

locker your car that's everything your

habits you can change your habits by

just changing your environment I

remember being in some really bad habits

when I lived in empt and the first time

I moved it like Snap got out of them

because I no longer had those like

stimuli to do the bad habit so on the

flip side you can create an environment

that just makes the good habits easy and

I think that every once in a while when

I get into like a bad funks and bad

habits I just don't like my routine I'm

not doing the things I wish I was doing

I redo my apartment like I just organize

it or my office at home and like it

doesn't have to cost any money but I

just think of like how my set up that

would make it Default easy to do the

things I want to be doing and that

changes everything there's even those

studies of like War veterans who did

drugs and they come back and even though

it's a very addictive substance they

instantly don't want to do it because

the stimulus isn't there they're not in

the environment that they resort to that

so I just found your environment

dictates everything that includes your

friends I've been in friend groups that

you know we weren't living the

healthiest lifestyle and nothing wrong

with them but it became hard to stay

healthy because the only way to see them

was 2 a.m. at the bar and I still love

those girls but I started realize my

goals weren't perfectly aligned so I

found friends that align more with my

goals so just your environment your

people dictate everything and last one

habit number 25 aging is a gift and

every year older isn't a failure it's a

success and it's something I think

there's a lot of Discord online right

now about like anti-aging and you know

the Brian Johnson's of the world and the

Kim Kardashians staying young forever

and and I'm not against all that things

like the idea of longevity and health

span specifically not just lifespan but

like being as healthy as you can for as

long as possible to's enjoy most of life

like that's beautiful and I talk a lot

of that on the channel but at the same

time I wish we got more excited for

every year like every year you lived was

another year you got to live and it's a

beautiful

thing and I'm trying to reframe that and

I thought I was so old in my early 20s I

remember being like 21 working at one

bar being like G I'm so old nothing

wrong if you want to just joke that

self-deprecating humor but like every

birthday especially for women I feel

there's this like daunting Feeling Just

cuz that's how Society is but I'm just

trying to rrate my mind that like

literally every year is a gift you've

got to live one more year and easier

said than done but that's what I'm

currently working on and those were the

25 little healthy hacks I wish I'd

started at 25 now if you're like over 25

and you watch this and you haven't done

that that's fine I was also over 25 and

had done this this is just like

reflecting back I wish I'd known these

things when I was younger and you don't

have to do all these things they're just

some little guidance that I've developed

over the last couple years that have

really improved my quality of life and

just like little little tweaks that have

greater return on investment like

whether it be having more frozen berries

affordable weight to completely changing

your environment so it makes it easier

to do the good things whatever it is and

yeah I thought this would be fun it was

just recently my birthday and I thought

this would be a fun little video if you

guys would like me to do another cuz I

had about 25 others I can make like a

rapid fire so if you guys like this I

can do another similar video if there's

any other little hacks that you wish you

knew at 25 looking back I'd love to hear

down in the comments or if you're below

25 maybe something you would tell your

21-year-old self maybe we'll just say

that anything you would tell yourself 5

years ago what would you tell them and

let's hear down in the comments I would

love to read that and most importantly

have a great day go pet dog love you

guys bye