i tried 12 healthy habits for a week (life changing) *THIS WILL MOTIVATE YOU*

Summary

视频记录了一个女孩尝试在一周内养成12个健康习惯的挑战。这些习惯包括充足的睡眠、均衡饮食、规律运动、保持良好的个人卫生等。她通过亲身实践，探讨了这些习惯背后的科学依据，并分享了这些习惯如何改变生活。视频强调了健康习惯的重要性，同时提醒观众，每个人的情况不同，需要根据自己的实际情况调整习惯。

Takeaways

• 😴 睡眠至关重要，大多数成年人需要7到9小时的睡眠，8小时是平均水平。
• 🏃‍♀️ 规律的锻炼可以提高健康水平，即使是简单的散步或与朋友一起踢球也有益。
• 🥗 每天摄入足够的水果和蔬菜可以显著降低死于各种疾病的风险。
• 💧 保持适当的水分摄入对身体健康非常重要，但并非一定要严格限制在每天8杯水。
• 🦷 良好的口腔卫生习惯对整体健康有积极影响，使用电动牙刷和氟化物牙膏更为有效。
• 📔 阅读文学作品可以提升理解他人情感和信念的能力，有助于社交关系的建立。
• 📝 写日记有助于情绪调节和心理健康，可以作为情绪释放的出口。
• 🍳 早餐的选择应基于个人喜好和身体需求，而不是被商业宣传所左右。
• 🧼 洗脸和护肤可以提高个人卫生和自我形象。
• 🛌 整理床铺可能对提高生产力和减少压力有积极作用。
• 🗓 规划和设定日程可以帮助人们更好地管理时间和任务。

Q & A

为什么充足的睡眠对情绪调节很重要？

充足的睡眠对情绪调节很重要，因为睡眠不足会增强对负面情绪的情绪反应。例如，仅仅一晚的睡眠不足就可以使人们对负面情绪的情绪反应增加60%。

为什么我们需要每天喝8杯水？

每天喝8杯水的说法并没有充分的科学依据。水的需求量取决于个人的体重、环境温度和活动水平。虽然保持适当的水分摄入对身体健康至关重要，但是过量饮水并不会带来更多好处，反而可能导致水中毒。

早餐真的是一天中最重要的一餐吗？

关于早餐是否是一天中最重要的一餐，科学界并没有统一的结论。一些研究表明，将早餐作为一天中最大的一餐可能有助于降低体重指数，但这并不意味着不吃早餐就会导致体重增加。最重要的是根据个人的饮食习惯和需求来决定是否吃早餐以及吃什么。

为什么保持日常习惯很重要？

保持日常习惯有助于提高生活质量和健康水平。例如，规律的睡眠习惯可以调节情绪和身体功能，适当的锻炼可以增强免疫力和心肺功能，而均衡的饮食则可以提供必要的营养。

整理床铺有什么好处？

虽然关于整理床铺的科学研究不多，但有证据表明，一个整洁无杂物的环境可以提高生产力并降低压力水平。整理床铺可以作为一天中的第一件事，为完成更大的日常任务提供动力。

为什么刷牙和使用牙线对健康很重要？

刷牙和使用牙线对健康至关重要，因为良好的口腔卫生可以降低心脏病的风险。例如，一项大型2019年的研究发现，良好的口腔卫生可能减少房颤和心力衰竭的风险。

吃水果和蔬菜的健康益处是什么？

吃水果和蔬菜可以显著降低死于任何原因的风险，包括心脏病、中风、癌症和慢性阻塞性肺病等。特别是绿叶蔬菜和富含维生素C及β-胡萝卜素的水果和蔬菜，它们是抗氧化剂的主要来源，可能在预防癌症方面发挥作用。

阅读对心理健康有哪些益处？

阅读，特别是文学小说，可以增强人们理解他人情感和信念的能力，即所谓的“心理理论”。此外，阅读还可以帮助减轻压力，研究发现30分钟的阅读可以像瑜伽和幽默一样有效地降低血压、心率和心理压力。

写日记对情绪和心理健康有哪些好处？

写日记可以作为情绪的出口，有助于减少大脑中负责控制情绪强度的杏仁核的活动。写日记还可以提高正念、记忆和沟通技能，并可能导致更好的睡眠和更强的免疫系统。

为什么保持日常锻炼对健康至关重要？

保持日常锻炼有助于提高心肺功能、增强免疫力、改善情绪和睡眠质量。即使是简单的活动，如散步或与朋友一起踢球，也比完全不锻炼要好得多。

为什么保持健康的生活习惯是一个长期的过程？

保持健康的生活习惯是一个长期的过程，因为这些习惯需要时间来形成并变成自动化的行为。此外，不同的习惯对不同的人可能有不同的影响，因此需要根据个人的需求和情况来调整习惯的频率和类型。

Outlines

00:00

🌞 夏日健康挑战启程

视频开始于一个夏日的场景，主人公在手机上浏览短视频，偶然看到一个关于女孩夏日健身转变的视频，激发了她尝试健康习惯的想法。尽管起初对此持怀疑态度，但最终决定探索这些习惯是否真的有效。她搜索了夏日健康习惯，并找到了一个包含12个日常习惯的清单，计划在一周内尝试这些习惯，并记录下自己的体验和感受。她强调，巨大的变化不可能在一周内发生，但坚持和进步是关键。

05:00

💤 睡眠的重要性

视频的第二天，主人公讨论了睡眠的重要性。她提到，尽管现代生活节奏快，人们往往难以保证每晚八小时的睡眠，但睡眠对于情绪调节、身体功能和疾病预防至关重要。她解释说，缺乏睡眠会增加患慢性疾病的风险，并提到了睡眠对于认知功能的影响。同时，她也承认，每个人的睡眠需求不同，有些人可能由于工作或其他原因无法获得足够的睡眠。

10:01

🏃‍♀️ 运动与健康

在第三天的视频中，主人公分享了自己尝试跑步的经历。尽管天气炎热，但她还是坚持完成了四公里的跑步。她提到，尽管跑步过程中遇到了困难，但最终完成目标给了她成就感。此外，她还谈到了运动对于健康的好处，包括提高心肺功能、增强免疫力和改善情绪。她也提到了自己对于运动的个人感受，以及如何克服外界评价的影响。

15:02

🍽️ 早餐的争议

视频的第四天，主人公探讨了早餐的重要性。她提到，虽然有研究支持早餐是一天中最重要的一餐，但也有观点认为间歇性禁食和直觉饮食同样有效。她指出，营养学是一个复杂的领域，不同的研究可能会得出不同的结论。她个人建议，如果喜欢吃早餐就吃，不喜欢就可以跳过，关键是选择健康的食物。她还分享了自己对于早餐的个人选择和体验。

20:03

✍️ 日记的力量

在第五天的视频中，主人公讨论了写日记的好处。她分享了自己的日记习惯，并提到写日记可以帮助人们处理情绪、提高自觉性和记忆力。她还引用了研究，说明写作可以减少大脑中负责情绪控制的杏仁核的活动。她建议，无论是写日记、写诗还是创作歌词，都可以作为情绪释放的途径。同时，她也提醒说，过度写作可能会导致反刍思考，因此要适度。

25:04

📚 阅读的益处

视频的第六天，主人公分享了自己对阅读的热爱。她提到，阅读不仅能够提高人们理解他人情感和信念的能力，还能够减轻压力。她引用了研究，说明阅读对于心理健康有积极影响。她也谈到了自己对于不同类型的书籍的偏好，并鼓励观众找到自己感兴趣的书籍来阅读。她还分享了自己在阅读时的一些个人体验和感受。

30:05

💪 运动的困惑与实践

在第七天的视频中，主人公谈到了自己开始锻炼时的困惑和实践。她建议，无论选择什么运动，最重要的是开始行动并保持一致性。她提到，简单的活动如和朋友一起踢足球或散步也是很好的开始。她还分享了自己在锻炼中的个人体验，包括和朋友一起踢球和阅读书籍。

💦 水分摄入的真相

视频的第八天，主人公探讨了水分摄入的重要性。她提到，虽然普遍认为每天应该喝八杯水，但实际需求因人而异。她解释了影响水分需求的三个因素：体重、环境温度和运动强度。她还提到，除了水，水果、蔬菜、果汁和茶也是水分的来源。她分享了自己对于水分摄入的个人体验和看法。

🥗 蔬果摄入的科学

在第九天的视频中，主人公讨论了摄入足够水果和蔬菜的重要性。她引用了研究数据，说明每天摄入五份蔬果可以降低死亡风险。她还提到，某些类型的水果和蔬菜，如绿叶蔬菜和富含维生素C及β-胡萝卜素的食物，对健康特别有益。她也谈到了自己在日常生活中如何确保摄入足够的蔬果。

🦷 口腔卫生的重要性

在最后一天的视频中，主人公强调了口腔卫生的重要性。她提到，良好的口腔卫生不仅影响牙齿和牙龈健康，还可能降低心脏病的风险。她分享了自己对于刷牙和使用牙线的个人习惯，并提到了一些研究，说明电动牙刷和含氟牙膏更有效。她还谈到了口腔卫生对于整体健康的影响。

📈 健康习惯挑战总结

在视频的最后，主人公总结了自己一周的健康习惯挑战。她分享了自己的习惯追踪器，并讨论了哪些习惯对她来说最重要。她提到，睡眠是最重要的习惯，其次是刷牙、洗脸、护肤、锻炼以及摄入足够的水果和蔬菜。她还分享了自己对于这个挑战的看法，以及如何在未来的日常生活中继续实践这些习惯。

Keywords

💡健康习惯

健康习惯指的是一系列有益于身心健康的生活方式和行为。在视频中，这些习惯包括充足的睡眠、均衡饮食、规律锻炼等，旨在帮助人们提升生活质量和健康水平。例如，视频中提到每天需要八小时的睡眠和每天摄入五份水果蔬菜，这些都是为了保持身体健康而推荐的日常习惯。

💡自我意识

自我意识是指个体对自己行为和思想的认知和理解。在视频中，主角通过自我反省，意识到自己可能过于悲观，从而开始探索健康习惯是否真的有效。这种自我意识的展现有助于个体认识到自己的不足，并采取行动进行改善。

💡科学证据

科学证据是指通过科学研究和实验得到的数据、事实和结论。在视频中，主角在尝试健康习惯的同时，也在探讨这些习惯背后的科学依据，以判断它们是否只是流行的说法还是真实有效。

💡生活习惯

生活习惯是指人们在日常生活中形成的规律性行为模式。这些习惯可以是有益的，如每天锻炼、健康饮食，也可以是有害的，如熬夜、高糖饮食。视频中的主角尝试了一系列健康的生活习惯，并分享了她的经历和感受。

💡心理调适

心理调适是指个体在面对压力和挑战时，通过心理和行为策略来维持或恢复心理健康的过程。在视频中，主角通过尝试不同的健康习惯，如写日记和阅读，来调适自己的情绪和心理状态。

💡身体活动

身体活动是指任何由肌肉运动引起的能量消耗增加的活动。在视频中，身体活动主要指的是主角为了养成健康习惯而进行的各种运动，如跑步、散步和踢球等。

💡营养摄入

营养摄入是指人体通过食物摄取所需的营养素，以维持生命活动和健康。在视频中，主角探讨了均衡饮食的重要性，并尝试每天摄入五份水果和蔬菜，以及足够的水分，来保证身体得到必要的营养。

💡睡眠质量

睡眠质量是指睡眠的深度、连续性和恢复性，它直接影响到个体的身体健康和日常表现。在视频中，主角强调了每晚获得八小时高质量睡眠的重要性，并分享了自己为了改善睡眠质量而做出的努力。

💡自我提升

自我提升是指个体通过学习和实践来提高自己的能力、知识和素质。在视频中，主角通过挑战自己在一周内养成12个健康习惯，来实现自我提升和生活质量的改善。

💡口腔健康

口腔健康涉及到牙齿、牙龈和整个口腔的健康状况。在视频中，主角提到了刷牙和使用牙线的重要性，强调了维护良好口腔卫生对整体健康的影响。

Highlights

在夏日里，通过观看15秒的视频来快速获得多巴胺，因为习惯性拖延，偶然看到一个健康女孩的夏日变身视频，引发了自我反思和尝试健康习惯的思考。

探索了12个健康习惯的列表，这些习惯可能是你已经听过很多次的，例如睡八小时、吃固体早餐、锻炼、吃五份水果和蔬菜、喝八杯水、写日记、规划日程、阅读、整理床铺、刷牙、洗脸和护肤等。

讨论了睡眠的重要性，包括情绪调节、身体功能如食欲控制、免疫系统和新陈代谢，以及睡眠不足可能导致的慢性疾病。

指出了睡眠对于避免慢性疾病如糖尿病、肥胖和心脏病的重要性，并比较了睡眠不足对心理表现的影响与血液酒精含量0.06的影响。

提到了睡眠需求的个体差异，以及大多数成年人需要7到9小时的睡眠，平均为8小时。

讨论了睡眠对于健康和生产力的特权，以及在某些情况下获得足够睡眠的困难。

分享了个人对于睡眠的文化观念，以及在大学里睡眠不足成为一种地位象征的现象。

讨论了锻炼的重要性，以及如何在炎热的天气中进行跑步锻炼。

分享了个人对于早餐的看法，以及早餐与其他健康行为之间的关系。

讨论了整理床铺的好处，包括提高生产力和降低压力水平，以及一个无杂乱的环境对心理的影响。

探讨了早餐的重要性，以及早餐对于体重管理的影响，同时指出了营养学领域的复杂性和不同的观点。

分享了个人对于阅读的热爱，以及阅读对于理解他人情感和信念的好处。

讨论了阅读对于减轻压力的效果，以及阅读如何帮助降低血压、心率和心理困扰。

分享了个人对于不同类型的书籍的看法，以及如何根据个人喜好选择阅读材料。

讨论了水果和蔬菜的摄入量对于降低死亡风险的重要性，以及不同类型的水果和蔬菜的健康益处。

分享了个人在挑战过程中的感受，以及如何将这些健康习惯变成第二天性。

讨论了口腔健康的重要性，以及刷牙和使用牙线的益处，以及如何有效保护牙齿。

分享了个人对于这些健康习惯的排名，以及哪些习惯对于个人来说最重要。

Transcripts

it's a nice summer day and you're

scrolling on your phone watching 15

second videos for a quick dopamine hit

because you're procrastinating as usual

you come across a healthy girl that girl

hot summer glow up transformation video

and you think to yourself i could

totally do that if i tried

i don't have the time or energy for any

of that i'm already so tired and

all of that stuff is bs anyways but then

being the self-aware person that you are

you start to think

maybe i'm just being pessimistic

i wonder if these habits actually make

any difference

so you search up healthy habits take up

the summer and come across a 12 point

list with daily habits that you've

probably heard over and over and over

again

get eight hours of sleep have a solid

breakfast exercise eat five servings of

fruits and vegetables drink eight cups

slash two liters of water journal plan

in an agenda read make your bed brush

your teeth wash your face and lastly

skin care with spf i mean honestly all

those seem pretty typical how hard could

it be well i really feel better i should

try to challenge myself

and here we are doing 12 healthy habits

for a week in order to make this more

interesting every day not only will i be

keeping a little verbal diary but also i

will be trying to talk about science and

evidence behind each of these healthy

habits or if they're really just myths

and at the end i'll share what i learned

throughout this week my reflections and

how these habits can be life changing

lastly let's be clear that huge massive

transformations cannot be possible

within a week no matter what the habit

is

remember on this channel we say

consistency is key and progress over

perfection let's begin with day one

[Music]

good morning it's july 1st and it's 10

30 am i kind of slept late yesterday

because my sleep schedule is messed up

but i fell asleep at probably around two

so there's my

first habit which is sleeping eight

hours a night

[Music]

on this day we're going to explore more

about the habit of getting eight hours

of sleep nowadays it seems impossible to

get a full eight hours of sleep every

single night between school work

socializing chores extracurriculars and

so many more activities who has the time

to be unconscious for a whole eight

hours do we even need to sleep that much

in the first place

well sleep is obviously dependent on

every individual but what we do know for

sure is that it is extremely important

firstly sleep regulates your emotions

being sleep deprived for just one night

can increase your emotional response to

negative feelings by 60 sleep also

regulates your body's essential

functions like appetite control immune

system and your metabolism poor sleep

can also increase your chance of

developing chronic diseases like

diabetes obesity and heart disease one

study even found that getting only five

hours of sleep per night for four nights

in a row negatively affected mental

performance to the same extent as having

a blood alcohol content of 0.06 for

context in ontario my province in canada

a blood alcohol level of 0.05 will get

you a license suspension and a monetary

penalty for first-time offenders over 21

years old but none of this answers the

question of how much sleep you actually

need per night according to researchers

it is rare for anyone to need fewer than

six hours of sleep to function when

someone says they are totally fine

without sleep it's more likely that they

are simply used to the negative effects

of reduced sleep but that does not mean

that their body needs any less they are

actually performing at a lower level

rather than adapting to being awake more

the functional decline happens gradually

so they don't even realize it however

i'm going to note that there is an

extremely rare genetic mutation that

allows some people to function well at

low levels of sleep what we do know is

that most adults between 18 to 24 years

need seven to nine hours of sleep with

eight being the average which is where

this habit of eight hours of sleep comes

from but it definitely varies between

person to person i completely understand

that some people just don't have the

luxury of getting enough sleep those

working multiple jobs just to get by

those who are single parents but also in

school and working those who have

sleeping disorders honestly getting good

and enough sleep is truly a privilege

that we often take for granted and it

would be ignorant of me to ignore those

in certain circumstances sometimes in

university however it's kind of like a

status symbol to actually not get enough

sleep i talked about the toxic college

culture regarding actually bragging

about having less sleep than your peers

in a video that i made last year oh my

gosh you got six hours of sleep well i

only got three maybe this makes people

feel like they're busy committed to

their work and they're tough enough to

get by i remember literally talking to a

guy once who told me he found dark

circles around my eyes attractive

because it makes him think that the

woman is hard working a red flag but

personally i believe we need to shift a

conversation towards proudly reclaiming

a full night's rest and truly value the

importance of sleep and pulling an

all-nighter once in a while or not

getting enough sleep some days won't

hurt you in the long run

time to go outside on a run it's 27

degrees i think i'm definitely going to

overheat let's try our best

i mean maybe you stayed up late one day

partying or you forgot that you had an

essay due the next day no shame that's

happened to me before but the constant

sleep deprivation day after day is

what's the problem if you think about it

what is that extra money those

extracurriculars that a grade doing if

you don't have a healthy body a million

dollars is worth less than a penny when

you have an untreatable life-threatening

illness a grade is just a letter when

you find yourself in a car accident

injuring others as well as yourself

because of a lack of sleep nothing is

worth sacrificing your health for

[Music]

so around four kilometers the first two

kilometers were fine i stepped outside

and i was like it's not even that hot

but then by like two and a half

kilometers i started dying the last one

and a half kilometers i literally took

four bricks i'm glad that i finished it

in the end

[Music]

today i felt really good i got a full

eight and a half hours of sleep did my

morning routine my run was harder than

normal i often see people on the

internet bashing others for their pace

that might be slower or when they have

to stop to catch their breath i used to

be so self-conscious of running outside

because of other people judging me but i

don't know why anyone who is sitting on

their butt typing mean comments should

have any effect on my decisions later i

had food with my family and then i went

to a canada day barbecue and ate some

more reading just one chapter was

actually hard because usually at night i

scroll on my phone

okay it's 12

40.

i'm gonna probably read until one finish

the rest of this water

[Music]

and i'll see you tomorrow

[Music]

good morning

it's

um

9 43 i woke up at 9 30 and i've just

been responding to comments let's get

our day started shall we

[Music]

sometimes i think to myself why would i

make my bed in the mornings if i'm just

going to sleep in it and mess it all up

again later at night to be honest the

scientific research of the impact of

making your bed each morning

specifically is slim however there is a

lot of evidence that shows a clear link

between an organized clutter-free space

and being more productive and having

lower levels of stress a decluttered

environment makes for a decluttered mind

one of the biggest things that is the

center of attention in your room is most

likely your bed william h mcraven the

author of the book make your bed little

things can change your life and maybe

the world extol's the idea that making

your bed in the morning sets you up for

success it is the first accomplishment

of the day and provides the motivation

for more larger daily tasks on tick tock

i often see people commenting that

making your bed right away after you

wake up is more likely to breathe germs

and an unmade bed can let your sheets

breathe this comes from an older study

from 2001 where they predicted that

making your bed can lead to a dark damp

breeding ground for germs it's author

call making the bed an unprecedented

health risk however this study is a bit

misleading and plus a simple solution is

to just wash your sheets often like you

should be doing anyways in the end

making your bed or not making it won't

drastically make your life worse or

better but personally it's something

that takes one minute in the mornings

and i do it most days but i won't lose

my mind if i go a day with messy bed

sheets

[Music]

now let's talk about breakfast this

topic is really confusing because we

used to hear that breakfast is the most

important meal of the day but now there

are things like intermittent fasting and

intuitive eating and a lot of

contradicting ideas not going to lie

nutrition is a difficult topic to talk

about with heaps of signs and all kinds

of direction what should we eat and when

for what goals long life weight loss

feeling good what complicates it even

more is that breakfast is a profitable

business no wonder some of these studies

are funded by large cereal corporations

trying to convince us that their bowl of

sugar first thing in the morning is

healthy one study that analyzed the

health data of 50 000 people over seven

years found that people who made

breakfast the largest meal of the day

were more likely to have a lower body

mass index than those who ate a large

lunch or dinner they then argued that

breakfast helps increase satiety reduce

calorie intake and improve the quality

of our diet however others argue that it

is not the breakfast itself that caused

the participants to be a lower weight

but instead those who chose to eat at

breakfast are more conscientious overall

about their lifestyle and participate in

other health-enhancing behaviors like

not smoking and regular exercise

honestly guys i don't really know i

would rather admit i don't understand

something than give you guys the wrong

information remember a lot of this video

is just my personal experience too the

scientific evidence is literally all

over the place here but personally i

think that if you're a breakfast person

then eat it if you're not then don't i

think the type of food matters much more

than what time you eat it at for example

a huge pepperoni pizza at 8am is

obviously worse for you than a filling

quinoa bowl later in the day

[Music]

let's go

as you can see i don't really eat

traditional breakfast foods for

breakfast either so it's just all up to

you

[Music]

today was also a lovely day i did my

typical morning routine for my exercise

i went to the gym in the evening and i

totally forgot the hours were reduced

for canada day weekend so i only had

time to run two kilometers and then do

20 minutes of weight

later in the evening to celebrate canada

day again i went to my sister's

boyfriend's house and his parents made

lots of delicious food at the end of the

day i read another chapter of my book

but not going to lie it was still hard

to fight the urge of reaching for my

phone

i got this retinol serum i'm going to

incorporate it into my skincare routine

and

see if it does anything

[Music]

i don't know if it does anything but am

i happy now

[Music]

see you tomorrow

just cracked

i think i'm going down

[Music]

good morning

[Music]

i've been writing in a diary since

literally i could write i showed you

some of my diaries from like 2008 and

2009 in a video from last month and it

was so funny as a super emotional person

writing down my thoughts has always been

an outlet for me and it's not just me

either brain scans have shown that

putting feelings down on paper reduces

activity in a part of the brain called

the amygdala which is responsible for

controlling the intensity of our

emotions dr leiberman from ucla says

that writing seems to help the brain

regulate emotions unintentionally

whether it's writing things down in a

diary writing bad poetry or making up

song lyrics that should never be played

on the radio it seems to help people

emotionally there are other obvious

benefits like a boost in mindfulness

memory and communication skills

journaling can also lead to better sleep

more self-confidence and even a stronger

immune system how is that possible it's

a whole cascade of things that occur

says dr penn baker a social psychologist

at the university of texas journaling

can help label emotions and acknowledge

traumatic events things that are often

incorporated into therapy and therefore

in turn allows us to make sense of the

trauma leading to better memories and

sleep which then improves our immune

system and our mood dr penbacker's

research has found that even a one-time

15 to 30 minute session of focused

journal writing can be beneficial on the

contrary sometimes writing too much can

be a problem because then it becomes

more like rumination so what do we write

about during the first couple days of

this challenge i wrote in the mornings

whereas the last couple days i wrote

before bed i think i prefer the lather

because then i'd have a whole day to

talk about and reflect on the day that

just passed as well as talk about what i

want to do the next day there are also

plenty of journal prompts online as well

if you don't have anything to write

about i don't usually journal every day

either

you might have noticed that some of the

shots today are the same from my last

video well you'd be right today i

decided to take myself on a picnic date

it was really peaceful so you can check

out that video after this one if you

want for exercise i ran three kilometers

and then finished with a 1.25 kilometer

walk for dinner my parents made lots of

delicious chinese dishes because my

sister was still home for the weekend

and she doesn't live close by anymore

and finally reading was a lot more

enjoyable today and i actually read four

chapters today i think my urge to reach

for my phone while reading has

definitely lessened today

and um hopefully i'll just improve more

and more see you tomorrow

[Music]

if

[Music]

me

[Music]

take me home

go down the road

[Music]

i actually think my skin looks a lot

better

i've been seeing more and more videos on

youtube and other social medias about

reading and books which is so exciting

when i was younger i was so obsessed

with reading every month i would be

allowed to order one book from the

scholastic book order i would even try

to sneakily read during class as i've

grown up however there are more instant

forms of entertainment like watching a

video on youtube or scrolling on social

media on my phone but reading is so good

for you in many different ways firstly

research has shown that people who read

literary fiction shows a heightened

ability to understand the feelings and

beliefs of others this ability is called

the theory of mind by researchers a set

of skills essential for building

navigating and maintaining social

relationships this doesn't happen

instantly though long-term fiction

readers tend to have a better developed

theory of mind reading can also help

with stress a 2009 study found that 30

minutes of reading lowered blood

pressure heart rate and feelings of

psychological distress just as

effectively as yoga and humor did these

little moments i'm glad i get to spend

so i've just been editing i finished

this bottle of water

i think sometimes people feel pressured

to read self-help books or non-fiction

or adult books but honestly i feel like

to get the love of reading back just

read whatever you want why a novels

romance books books that you loved when

you were younger i liked the love

hypothesis by ali hazelwood i'm

currently reading the soulmate equation

by christina lauren and on my shelf i

have people we meet on vacation by emily

henry

today was a typical day honestly i've

been feeling really good i did my usual

morning habits then in the afternoon i

ran one and a half kilometers to the

soccer field numerous house and i played

soccer with my friends for about 40

minutes i think sometimes people are

really confused when they first start

exercising it can be so overwhelming

what exercises should i do and when how

do i do them how often do i do them i

think oftentimes the first step is to

just get moving no matter what the

exercise is or how short the session is

and to stay consistent for example that

could just be playing soccer with your

friends outside or going on a short walk

it doesn't have to be super intense then

after you get the hang of things maybe

you could learn some more and increase

your exercise in a different way later

in the evening i read a couple more

chapters and i'm really getting into the

book

i will see you tomorrow

[Music]

hello good morning i actually stayed up

too late waiting that book so

today i only got seven hours of sleep so

i have to take a nap in the middle of

the day to make it eight hours

actually

um i just had to go pick up something

and i came back and fell asleep so

eight hours plus

water is your body's principle chemical

component and makes up about 50 to 70

percent of your body weight your body

depends on water to survive every cell

tissue and organ in your body needs

water to work properly but is drinking

eight cups of water a day fact or

fiction it's hard to pinpoint exactly

where this rule came from but obviously

there is now research that it might be

too much for some and too little for

others there is actually little evidence

to support the eight cups a day claim

water is also not your only source of

hydration water and fruits vegetables

juice tea and coffee also count speaking

of coffee the claim that it dehydrates

you also seems to be a myth there was no

evidence of dehydration with moderate

daily coffee insects found in a study

published in 2014. caffeinated beverages

do not increase urinary water losses

above the amount of water contained in

those beverages how much water a person

needs depends on three factors body

weight bigger people need more water

environmental temperature when it's

hotter people sweat and lose water and

physical activity levels increased

exercise intensity increases sweat water

losses i was honestly surprised to read

about this because i've always thought

that the more water i drink the better

and that drinking more of it will flush

out toxins and improve kidney function

but that is simply not true it's always

nice to learn things that are different

from your original opinion not that

water is not important mild dehydration

can have negative effects on both mental

and physical performances the bottom

line is drink enough water until you

have pale clear urine and drink water

when you're hot and sweaty when you're

losing a lot of fluid and listen to your

thirst signal how much water you need is

very individually dependent

what if each day

sunshine or gray i wake up and say

that i'll let this day

take me

today was another good day i'm actually

very surprised about how good i'm

feeling and how well i'm doing with

these habits

well that's until the night time at

least

you'll understand what i mean in the

next chapter

[Music]

night

then the next morning

i drive to work

people annoy me and i'm spilling coffee

all over my face so um maybe you're

wondering why did i

take a good night clip yet well it's

because

i didn't go to sleep yet because

after soccer i

continued editing my video and i

couldn't stop because

[Music]

because i just really wanted to finish

it unfortunately it's 6 42 am and

in order to get eight hours of sleep i

would literally need to sleep until 2

p.m

which i cannot do today just might be no

it's later i slept like three hours but

every time i post i get like major

anxiety for some reason and i'm like

okay i know we're like don't look at the

numbers don't look at the numbers

but it's just hard not to look at the

numbers

anyways um i can't sleep anymore so i'm

just gonna respond to comments on my new

video and

try to

do my other healthy habits today i also

didn't read yesterday or journal

so

day six everyone

[Applause]

the centers for disease control and

prevention reported in 2010 that only 33

of adults were eating the daily

recommended amount of fruit and even

fewer 27 were meeting their vegetable

quota the numbers for teens were even

worse but do we really need to eat that

much fruit and vegetables a day compared

with people who said they ate just two

servings of fruits or vegetables each

day people who ate five servings per day

had a thirteen percent lower risk of

death from any cause a twelve percent

lower risk of death from heart disease

or stroke a ten percent lower risk of

death from cancer and a thirty five

percent lower risk of death from

respiratory diseases such as chronic

obstructive pulmonary disease the most

effective combination of fruits and

vegetables among study participants was

two servings of fruits plus three

servings of veggies a day for a total of

five servings daily the biggest health

benefits came from eating leafy green

vegetables like kale and spinach and

fruits and vegetables rich in vitamin c

and beta-carotene like citrus berries

and carrots these are primary sources of

antioxidants that may play a role in

preventing cancer says dr way

interestingly eating more than five

servings of fruits or vegetables per day

didn't seem to provide any additional

benefit in lowering the risk of death

all right just came back from soccer

everyone of course i'm so tired i cannot

wait to go to bed

neither did eating starchy vegetables

like peas corns or potatoes or drinking

fruit juices remember that five servings

a day is on average so if you don't eat

any one day you won't keel over it just

to make it up within the week

[Music]

obviously today didn't start off so

great without sleep i think it was much

harder to do my habits than usual for

example i felt really off during soccer

and i could barely keep my eyes open for

a page of reading not to mention how

ugly my handwriting was in my journal if

it wasn't for this challenge i would

have just went to bed hopefully i'll

rest up tonight and do better tomorrow

[Music]

good morning

it's the last day i'll have you know i

had a full eight hours of sleep today

on this last day let's talk about the

habit that our parents have ingrained in

us since we were young brush your teeth

twice a day once in the morning and once

at night additionally floss once a day

as well i think dental health is

something that people often overlook but

having healthy teeth is a huge part of

your appearance and health even outside

of the mouth results from a large 2019

study found that having good oral

hygiene may reduce your risk of atrial

fibrillation and heart failure there are

also better ways of taking care of your

teeth than others a 2014 research review

showed that an electric toothbrush is

more effective at reducing plaque and

gingivitis than a standard brush a

fluoride toothpaste is preferred and any

type of flaw as waxed and unlocked

doesn't have a difference in the

effectiveness according to the ada works

as well

[Music]

for this last day i felt way better than

the day before with the full eight hours

of sleep but still not a hundred percent

i did my usual morning habits then i had

to go to a neighboring city so i packed

some fruit for that chip later in the

evening i went out with my friends and i

ordered a veggie pizza and then we went

out on a night walk for about two

kilometers as my daily exercise i was so

tired by the time i got home that i only

read a few pages once again

firstly i time this challenge so it

would be a lot easier for me than usual

i did it during canada day long weekend

so i knew that there would be a lot of

food made for me and i didn't have a

very strict schedule so i could do the

activities whenever i wanted to i'd

definitely be interested in doing this

challenge for when i am living alone and

working a strict schedule in the future

even then with all the odds in my favor

i still wasn't completely perfect i also

found it hard to constantly film

everything so here is my habit tracker

for the week as you can see my days five

and six were pretty messed up due to me

staying up late during the night time

and i didn't do my nightly habits for

day five and i didn't have the energy to

do some of my habits for day six the

goal in the end though is to make these

habits second nature automatic

but not all habits are created equal and

some don't even have to be daily as we

talked about in the video some of these

numbers for these habits are dependent

on the individual or even arbitrary so

adjust them to your own individual needs

as always be sure to do your own

research if you want to because some of

these things are a little bit hard to

understand and five minutes in a video

won't paint the full picture as for the

rankings i would definitely put sleep in

the number one place without sleep i

would literally have so much less

motivation and energy to do all the

other habits and daily activities

throughout the day in tier two i would

put brushing teeth washing face skin

care and exercise as well as eating

fruits and vegetables and drinking water

these are like kind of things that can

directly affect your health and in the

last year

these things are beneficial but you

don't have to do them every single day

i would say that these things are like

optional but make me feel better so in

tier three i would put journaling

reading planning making my bed and

eating breakfast of course this whole

like ranking thing is just based off of

my own opinion so if you have different

opinions please let me know below i

really hope that this video provided you

some motivation to try out some of these

habits or even incorporate one of these

habits into your daily routine sometimes

when you start doing things that are

good for you it makes you feel good as

well and then since you feel good you

continue to do the things that are good

for your body kind of like a loop this

video was also kind of different

to my other videos obviously this video

was

super long and let me tell you it was a

tough one to edit so please leave a like

and subscribe if you want to let me know

if you enjoyed these longer videos like

these challenge videos tell me what you

liked and what you didn't like or if you

disagreed with anything that i said

leave a comment down below i read all of

my comments i appreciate you guys

so so much

and follow me on my instagram if you

want to i will see you guys next time

[Music]