8 Simple Hacks to Improve Your Health

Summary

In this video, the former doctor turned entrepreneur shares eight evidence-based health hacks that have improved his life, aiming to help viewers integrate these into their own routines. He discusses the importance of sleep, exercise, stress management, and proper nutrition, offering practical tips like the 321 method for better sleep, using a treadmill desk for increased steps, and automating protein intake. The video also touches on the benefits of meditation, the value of a dexa scan for body composition analysis, and the significance of flexibility and mobility. Additionally, the speaker shares his experience with consistent pill intake using a pill organizer and his effective skincare routine, all in an effort to promote a healthier lifestyle.

Takeaways

• 🌟 Health is the foundation of enjoying life's pleasures, yet it's often neglected in the hustle of daily life.
• 🏃‍♂️ The '321 method' can improve sleep quality by stopping eating 3 hours before sleep, drinking liquids 2 hours before, and cutting out screen usage 1 hour before.
• 📚 Reading fiction before bed can help the brain relax more effectively than non-fiction, which can stimulate the mind and make it harder to fall asleep.
• 📉 A decrease in physical activity, such as steps taken, can lead to weight gain and other health issues.
• 🚶‍♂️ Incorporating a treadmill under a standing desk is an effective hack to increase daily steps and improve physical health.
• 🧘‍♂️ Meditation can significantly reduce stress levels and has multiple health benefits, including lowering blood pressure and heart rate.
• 🧠 Headspace is a meditation app that offers a 60-day free trial and can help with stress reduction and mindfulness.
• 🩺 A dexa scan provides detailed information about body composition, including muscle and fat distribution, and can be a valuable tool for tracking health progress.
• 💪 Ensuring adequate protein intake is crucial for muscle maintenance and growth, and can be achieved through shakes or mindful eating.
• 🧘‍♀️ Flexibility and mobility are important for injury prevention and overall health, and can be improved through regular stretching routines.
• 💊 Consistency in taking supplements and medication can be aided by using a pill organizer, making it easier to maintain a routine.

Q & A

Why is health considered the most important area of our life according to the speaker?

Health is considered the most important because without it, one cannot enjoy other aspects of life such as wealth, career, relationships, and hobbies, even if they are excellent.

What is the '321 method' for improving sleep as mentioned by the speaker?

The '321 method' stands for stopping eating three hours before sleeping, stopping drinking liquids two hours before sleep, and cutting out screen usage one hour before sleeping to improve sleep quality.

How does the speaker use a treadmill to increase daily steps and what is its impact?

The speaker has a treadmill under their standing desk and uses it to walk while working, which has helped them to accumulate more steps daily, reaching up to 5,000 steps without leaving the house.

What is the correlation between the speaker's step count and their body weight as seen in the graphs?

The graphs show a significant dip in steps and a corresponding increase in body weight when the speaker stopped their full-time job as a doctor and started sitting more, indicating a correlation between physical activity and weight.

How does the speaker address the issue of high stress markers despite not feeling stressed?

The speaker addresses this by incorporating meditation into their routine, which is supported by studies showing its benefits in reducing blood pressure, cortisol levels, heart rate, and inflammation.

What is the significance of the dexa scan in the speaker's health routine?

A dexa scan provides a detailed analysis of body fat, muscle mass, and their distribution, which helps the speaker track their fitness progress and make informed decisions about their health.

Why did the speaker start automating their protein intake and how did it affect their health?

The speaker automated their protein intake to ensure they were getting enough to build muscle, which was reflected in their dexa scan results, showing an increase in muscle mass and a decrease in fat.

What are the benefits of flexibility and mobility exercises as mentioned in the script?

Flexibility and mobility exercises help reduce the risk of injury during exercise and have been shown to improve arterial stiffness, heart rate, blood pressure, and vascular endothelial functioning.

How does the speaker ensure consistency in taking their supplements and medications?

The speaker uses a pill organizer or dotted box to keep track of their daily supplements and medications, making it easier to maintain consistency in their routine.

What is the speaker's approach to skincare and how does it differ from common practices?

The speaker follows an evidence-based skincare routine involving only three products, as recommended by dermatologists, which is a more streamlined and scientifically-backed approach compared to using multiple products.

Outlines

00:00

💤 Sleep Improvement Strategies

The speaker, a former doctor and productivity expert, emphasizes the importance of health and how it can be compromised by neglecting sleep, diet, and exercise due to a busy lifestyle. They introduce the '321 method' for better sleep: stop eating three hours before sleep, stop drinking liquids two hours before, and cut out screen usage one hour before. The speaker also discusses the benefits of reading fiction before bed and shares their personal step count and weight changes, highlighting the correlation between physical activity and health.

05:00

🚶‍♂️ Increasing Daily Activity and Managing Stress

The speaker discusses the negative impact of a sedentary lifestyle, referencing studies that link inactivity to increased mortality risk and improved mental health with increased steps. They share personal experiences with a treadmill under their desk, walking during Zoom calls, and choosing to walk instead of driving when possible to reach a goal of 10,000 steps per day. Additionally, they reveal elevated stress markers despite not feeling stressed, highlighting the importance of recognizing and managing stress levels.

10:00

🧘‍♂️ Meditation and Health Assessments

The speaker talks about the benefits of meditation, supported by scientific studies, and their personal journey of incorporating it into their morning routine using the Headspace app. They also introduce the concept of a dexa scan, a full-body X-ray that measures muscle and fat distribution, and how it has been instrumental in tracking their fitness progress and informing their health goals.

💪 Protein Intake and Flexibility Routines

The speaker addresses the importance of protein intake for muscle building, sharing their strategy of having a protein shake in the morning to meet daily protein goals. They also discuss the benefits of flexibility and mobility for injury prevention and their methods for incorporating stretching into their routine, including YouTube routines and the Pliability app.

💊 Consistency in Supplement Intake and Skincare

The speaker shares a hack for staying consistent with taking supplements and medications using a pill organizer. They also briefly mention their evidence-based skincare routine, which involves three key products recommended by dermatologists, and invite viewers to watch another video for more details on this topic.

Keywords

💡Health

Health is the primary focus of the video script, defined as a state of complete physical, mental, and social well-being. It is portrayed as the foundational aspect of life, without which one cannot fully enjoy other life aspects like wealth, career, relationships, or hobbies. The script emphasizes the importance of maintaining health despite the busy nature of modern life.

💡Productivity

Productivity in the context of the video refers to the principles and practices that help one achieve more in less time, which the speaker applies to their health and fitness regime. The term is used to describe the speaker's approach to integrating health practices into their life efficiently, such as through the '321 method' for improving sleep.

💡Sleep Quality

Sleep quality is a critical component of health discussed in the script, which refers to how well one sleeps and the restorative effects of sleep on the body and mind. The '321 method' is introduced as a hack to improve sleep quality, with specific guidelines on eating, drinking, and screen usage before bedtime.

💡Physical Inactivity

Physical inactivity is highlighted as a significant risk factor for various health issues, defined as a lack of sufficient bodily movement. The script discusses the correlation between a decrease in daily steps and an increase in body weight, emphasizing the importance of taking at least 10,000 steps per day for better health outcomes.

💡Stress Markers

Stress markers are biological indicators of stress levels in the body, such as elevated cortisol levels or heart rate. The script mentions that the speaker's stress markers were high despite not feeling stressed, indicating the hidden impact of a busy schedule and the importance of stress management.

💡Meditation

Meditation is presented as a beneficial practice for reducing stress and improving mental health. The script describes the positive effects of meditation on physiological markers like blood pressure and cortisol levels, as well as on psychological aspects like self-compassion and focus. Headspace, a meditation app, is recommended for easy integration into daily routines.

💡DEXA Scan

A DEXA scan is a diagnostic tool used to measure bone density, muscle mass, and body fat distribution. In the script, it is recommended as a 'game-changing' hack for understanding one's body composition and tracking health progress over time, despite its cost.

💡Protein Intake

Protein intake is essential for muscle building and maintenance, as discussed in the script. The speaker shares their experience with inadequate protein consumption and the subsequent loss of muscle mass, leading to the adoption of a protein shake in the morning to meet daily protein requirements.

💡Flexibility and Mobility

Flexibility and mobility are important for injury prevention and overall physical health. The script mentions the benefits of stretching for reducing arterial stiffness and improving vascular health, and introduces routines and apps to help integrate stretching into daily life.

💡Consistency

Consistency is key to maintaining health habits, as emphasized in the script when discussing the use of a pill organizer to ensure regular intake of supplements and medication. This tool helps to build the habit of taking necessary health products every day without fail.

💡Skin Care Routine

A productive and evidence-based skin care routine is mentioned as part of the speaker's health hacks. It involves a simple regimen of three products recommended by dermatologists, aiming to provide effective skin care without unnecessary complexity.

Highlights

Health is the most important area of life, and without it, other aspects like wealth, career, and relationships lose their enjoyment.

The 321 method for improving sleep involves stopping eating 3 hours before sleep, stopping liquids 2 hours before, and cutting out screen usage 1 hour before.

Using a Kindle or physical book before bed instead of a phone can improve sleep quality due to reduced screen stimulation.

A significant drop in daily steps and increase in body weight was observed after transitioning from a doctor's job to a more sedentary lifestyle.

Walking 10,000 steps a day is associated with lower risk of mortality and improved mental health.

Using a treadmill under a standing desk is an effective hack to increase daily steps without leaving home.

Meditation can reduce stress markers, blood pressure, cortisol levels, and improve self-compassion, attention, and focus.

Headspace app is recommended for guided meditation, offering a variety of voices and a non-judgmental approach.

DEXA scan provides detailed information on body composition, including muscle and fat distribution, and can be a valuable health investment.

Automating protein intake with a morning shake can help meet daily protein goals essential for muscle maintenance and growth.

Flexibility and mobility are important for injury prevention and can be improved through regular stretching routines.

Using a pill organizer can help maintain consistency in taking daily supplements and medications.

An evidence-based skincare routine involving three key products is recommended for effective skin care.

Sitting for long periods is associated with increased health risks, often referred to as 'sitting is the new smoking'.

Taking Zoom calls while walking is a practical way to multitask and increase daily steps.

Walking to nearby destinations instead of driving can contribute to the 10,000 steps goal and monitor progress with a step counter.

Elevated stress markers without perceived stress can be an indicator of underlying health issues.

A consistent morning meditation routine can provide a moment of respite and improve mental well-being.

Transcripts

so health is arguably the single most

important area of our life without our

health we can have all the money in the

world the best career the best

relationships the most fun hobbies and

we won't be able to enjoy any of them

because our health is miserable but even

though we might know intellectually that

our health is important when it comes to

how we spend our time it's often the

first thing that goes work and life gets

busy and the first thing we do is we

stop sleeping properly we stop eating

well we stop exercising because who's

got time for those things now as a

former doctor turned entrepreneur and

productivity expert I've been on a

mission recently to apply the principles

of productivity to my health and fitness

and well-being so I've been reading a

bunch of books about health working with

an online health coach and interviewing

a bunch of experts on my podcast all

about physical health mental health and

even emotional health but a lot of the

stuff that I've learned can be pretty

dense and so I've been trying my best to

translate the things that I've learned

into simple actionable evidence-based

hacks that can seamlessly integrate into

my life so that the important aspects of

my health are on autopilot so I don't

have to think too hard about them and so

in the video I want to share eight of

these Health hacks that have improved my

life and I hope you'll find something to

take away from these that you can apply

to your life as well now according to

the CDC one in three adults in the US

report not getting enough sleep and not

getting enough rest in the day I suspect

the actual number is higher than this

because I very rarely meet people who

feel as if they're getting enough sleep

now one simple Hack That I Found for

improving my sleep in a very easy to

remember way is the 321 method which

comes from my online fitness coach Dan

go so the three in the method means to

stop eating three hours before sleeping

this study for example showed that

eating within three hours of your normal

bedtime was associated with nocturnal

Awakening which basically means that

you're waking up at night and so your

sleep quality is reduced so that was the

three then we have the two which is to

stop drinking liquids two hours before

sleep now you might know that drinking

caffeine in the evening is likely to

disrupt your sleep but actually drinking

any kind of fluid even water one to two

hours before sleeping has been

associated with lower Sleep Quality as

well and then the one is to cut out

screen usage one hour before sleeping

and again there's a bunch of studies

that show that if you look at a bright

screen one hour before sleeping that's

likely to affect your sleep quality and

especially when it comes to phones and

stuff the the over stimulation that we

get from our phones which is literally

what our phones are designed to do it's

something that can make falling asleep a

lot harder than it necessarily needs to

be so the way that I post only combat

this is that I try my best to just not

use my phone in bed and instead I have a

Kindle and also a physical book on my

bedside table there was a study that

showed that the backlight from a Kindle

doesn't really affect sleep very much

and I find that generally my sleep is

better if I'm reading fiction rather

than non-fiction so fiction helps my

brain switch off it helps me immerse

myself in a new sort of new fantasy land

and stuff whereas non-fiction when I'm

reading it in bed I'm always thinking

about my business I'm highlighting stuff

I feel the need to take notes and it's

stimulating my brain in a way that

fiction really doesn't all right so I've

got this graph from 2020 and this shows

how many steps on average I was taking

each month and you can see over here in

August 2020 there is a significant dip

and this was when I first took a break

from my full-time job of being a doctor

I ended up sitting on this desk all day

making YouTube videos now this is a

graph of my body weight and you can see

that there is a fantastic correlation

between when I stopped taking all these

steps and suddenly my weight absolutely

ballooned and I became really fat so if

you're watching this video you probably

have a job where you sit down all day

and you've heard this before sitting as

the new smoking and they've done so many

studies about this where basically they

show that physical inactivity is this

golden bullet that just increases your

risk of dying from all all sorts of bad

things and as you might have heard

taking 10 000 plus steps a day is

generally a very good thing this

meta-analysis of 15 studies for example

showed that taking more steps per day

was associated with a progressively

lower risk of all cause mortality this

study showed that in sedentary

overweight individuals 10 000 steps a

day significantly lowered anxiety

depression anger fatigue confusion and

total mood distress and this study for

example showed that for every 500 steps

you increase per day the risk of

cardiovascular disease decreases by

about six percent and so what I've tried

to do is add as many simple hacks to my

life to get to my 10 000 steps a day

goal so firstly the single best thing

that I found for this is actually to get

a treadmill underneath my standing desk

it was about 300 but it was totally

worth it it's the walking pad C2 I have

no relationship with them at all but

would recommend you can check it out and

I've had this treadmill under my desk

for a few months and I've used it 148

times and walked 255 kilometers in that

time in fact today according to my Apple

watch I have racked up about 5 000 steps

already and I haven't really left the

house so the treadmill has been a

surprisingly simple hack that's actually

let me get in more steps in each day

secondly wherever possible I like to

take Zoom calls while I'm walking

thirdly if I have to go somewhere for

dinner or something and it's within

about 40 minutes of where I live I'll

often choose to walk rather than drive

or take the train and usually while I'm

walking I'll listen to a podcast or

something but again it just gets the

steps in because 40 minutes there and

back basically gets me to about 10 000

steps and it's just been helpful to

monitor it with my Apple watch you can

do this like basically any phone you

don't need a smart smart watch but every

phone has a step counter in it as well

so if you have your phone in your pocket

you can see how many steps you've done

and since becoming conscious of the fact

that I'm trying to get 10 000 steps a

day I have increased my step count each

day okay so earlier this year I got a

bunch of blood tests done and then when

the doctor was kind of talking me

through the results afterwards he asked

if I have a particularly stressful job

and I said well no I don't really have a

stressful job I just sit around making

YouTube videos and then he said okay but

has anyone around you ever said that you

need to take a break and I was like yeah

everyone around me tells me I need to

take a break and he was like I thought

so because your stress markers are

elevated and that is like really bad for

some of your age I was like wait what my

stress markers are elevated I don't feel

stressed I don't feel like I have a

particularly stressful job but then I

look at my calendar and it's like back

to back one thing to another to another

to another to another and this whole

like running your own business thing I

thought it would give me more free time

than kind of working in medicine but

actually it gave me a lot less free time

than working in medicine and there is

that nice quote which is that you know

entrepreneurs work 60 hours a week to

avoid having to work 40 hours a week I

think that's very true and again chances

are if you're watching this channel I

suspect your stress levels are high as

well because you're probably busy you

like to be productive you've got lots of

things going on and what the doctor said

is that I should meditate more and I was

like meditation like who cares but then

I saw some studies and those studies

showed that if you meditate it reduces

your blood pressure it reduces your

cortisol levels which is a stress

hormone it reduces your heart rate

reduces your cytokine levels which is a

marker of inflammation it can also

increase your self-compassion and your

attention and your focus and so there's

just like a mountain of evidence saying

that meditation is good for you and so I

was like okay fine I'll do some

meditation and then I thought okay what

app should I use for meditation because

obviously I want it to be easy and

obviously the name headspace came to

mind because they basically dominate the

space and so we reached out to them and

they very kindly agree to sponsor this

video so thank you headspace for

sponsoring this video headspace is great

I've been slowly working my way through

the introductory course and it's nice

because you can choose different voices

to guide you through the meditation and

doing just a five to ten minute

meditation the first thing in the

morning before I do my journaling and

before I get my coffee I've actually

been finding is really helpful one thing

that it does is that it helps me kind of

connect to the here and now a little bit

more it's like you're closing your eyes

you're imagining like experiencing the

sounds of nature around you or whatever

that might be and it's just like a

moment of respite before the craziness

of the day starts and it's become

something I look forward to after I have

my shower I have a hot shower then I

turn into cold then I get change and I'm

like cool five or ten minutes I can

definitely find time to do five to ten

minutes of meditation and headspace the

other cool thing about headspace is that

it's very non-judgmental they basically

say that there's no right or wrong

approach to meditation or mindfulness

you can do whatever works for you and

everyone seems to have a different

routine a different frequency a

different favorite type of content and

that's totally fine now if you're

interested in trying out meditation and

you want to use headspace you can click

the link in the video description or use

the QR code on screen and that will let

you sign up for a completely free 60-day

trial so you can literally try it every

day for two months and you can see if

you Vibe with it I've been vibing with

it so much that I now pay the monthly

subscription for headspace and it's

totally worth it so if you'd like to

give it a go you can try it out you can

see if you like it and you'd also be

supporting the channel as well so thank

you so much headspace for sponsoring

this video okay this is a really cool

one this is a hack that I've been

recommending to literally all of my

friends and about half of them have done

it and they've said oh my God this was

game changing and it's gonna sound weird

but that is to do a dexa scan and a dexa

scan is basically a full body X-ray and

in hospitals we use dexa scans to

measure the bone density of patients who

might be having osteoporosis but the

really cool thing about a dexa scan is

that it can tell you how much muscle you

have and also how much fat you have and

also the distribution of the muscle and

the fat around your body first thing to

say is that they are somewhat expensive

well you know it's about 120 to get a

dexa scan depending on where you go I

personally think that it's absolutely

worth it because any amount of money you

can spend on your health if it changes

your behavior will pay dividends further

down the line but obviously your mileage

may vary depending on how much

disposable income you have but every

single person that I've recommended dexa

scan to who has done the dexa scan has

been like oh my God this is the best

money I have ever spent on my health

because within like 15 minutes the scan

will tell you where your body fat is and

you might think that you're pretty

skinny like I thought I was like in

reasonable shape but then turns out I

was actually 25 body fat and most of it

was in the abdomen it was in the

visceral adipose tissue and it's the

visceral adipose tissue that's most

highly correlated with cardiovascular

disease and strokes and like diabetes

and all of the bad things that can

happen later in life and so since doing

that first scan about a year and a half

ago I've now been doing dexa scans about

every six months and it's been an

amazing way of actually tracking my

progress in the gym tracking my progress

with weight loss and seeing how the

numbers are changing over time and yeah

you could use scales and you could use

those body fat skills you get in the gym

but those are never really accurate so

after my first exit scan I realized I

had all this adipose tissue until we

made a plan to lose some weight but then

six months later I found I did lose a

lot of weight but most of it was muscle

because I didn't have enough protein and

because I didn't work out enough and

then I was like oh my God like okay I

can literally see that I've lost about 2

kg of muscle and only one kg of fat

that's kind of annoying and then we made

a plan based on that dexa scan and then

six months later I gained one and a half

kg of muscle and lost one and a half kg

of fat which is very nice and for me

personally I love the fact that I have

access to these numbers and I love the

fact that the numbers don't lie and just

doing a dexa scan every six months has

been the single most worthwhile expense

I've ever made for my health if you're

based in the UK the company I use is

body scan they've got a bunch of

different places around London if not

just to search dexa scan your location

I'm sure and I'm sure you can find a

place but generally desert scans are

absolutely sick okay speaking of protein

intake because that first time around

for the first six months I didn't eat

enough protein and I also didn't work

out enough and I actually lost 2 kg of

muscle what I've realized is I need to

automate my protein intake now the

amount of protein you need depends

massively on who you ask where you look

at the sauce and there doesn't seem to

be much of a consensus in the scientific

literature about it the World Health

Organization for example says you need

0.83 grams of protein per kilogram of

body weight per day but most personal

trainers and fitness experts that I've

spoken to say that that is nowhere near

enough to actually build muscle if you

are trying to build muscle and so for me

I'm roughly aiming for around 1.5 to 2

grams of protein per kilogram of body

weight and this is actually annoyingly

hard to get in in my diet because I tend

to skip breakfast and then like lunch

and dinner it's like I have to actively

think about protein but one thing that I

started to do to automate my protein

intake again based on advice from

myfitnesscoach.go it's really simple

it's basically to just have a protein

shake in the morning and when I have a

protein shake in the morning I get at

least 40 grams of protein sometimes 50

depending on which product I use and now

it's way easier to hit my protein Gold

because if I just have like a 30 gram

serving of protein for lunch and then a

30 gram serving of protein for dinner

that's like 110 grams that's pretty

reasonable now the two different types

of protein shake that I use are firstly

heal I use heel black 400 calories for

40 grams of protein in the morning if I

feel like making it or if I'm on the go

and I don't feel like making it I'll use

the Optimum Nutrition pre-made protein

shake which is 50 grams of protein for

300 calories which is quite nice no

affiliate relationship or anything with

these Brands although heel do sponsor

some of the other videos on the channel

but they're not sponsoring this one so

whatever but ever since I started

automating my protein and Shake by

literally just having a shake first

thing in the morning I have actually

been hitting my protein goals broadly

and I've seen that reflected on the dexa

scan you know the scanner had a year

after my first one showed that I gained

1.5 kg of muscle and lost 1.5 kg of fat

and in those six months I made an active

effort to up my protein intake all right

next we come to the idea of flexibility

and Mobility now I am not at all very

flexible I'm not at all very mobile but

there have been some pretty reasonable

studies that show that if you do have a

baseline level of flexibility and

Mobility it helps reduce the risk of

injury when you're exercising which is

always a good thing and for example this

meta-analysis found that the benefits of

stretching in middle age to older adults

reduced arterial stiffness heart rate

and blood pressure and improved vascular

endothelial functioning and so

stretching is good for middle age to

older adults it's probably good for

younger adults as well now I've tried so

many ways to incorporating stretching

into my life but two of them have so far

worked the first one is that every now

and then I will randomly put on a

stretching routine on YouTube and my

favorite Channel for this is juice and

Toya who have like great videos with

stretch routines and things like that so

that's great in particular I love their

routines for tight hamstrings and hip

flexors which are the two areas I

struggle with most and recently I've

also started using an app called

pliability again like no relationship

with this app at all they do not know I

exist but if liability if you're

watching this let me know but basically

it's an app that every day just gives

you a stretching routine to do and it's

like a 20 minute thing that I do in the

evening and just roll out my Lululemon

yoga mat and for 20 minutes before bed I

just prop my phone up and it's like nice

because it's very static stretches it's

like you're in each pose and you're just

holding it passively for like three

minutes at a time and there's nice

relaxing music and the production value

is nice and they occasionally have dogs

and stuff that go into the frame and

it's a very nice way to wind down for

the evening and so it sort of doubles as

a bit of a meditative thing as well

because I can help switch my mind off

but then it's also helping me improve my

flexibility and Mobility through these

sort of passive stretches that don't

take much effort all right the

penultimate hack is one of these so I

used to really struggle with actually

being consistent with taking my pills I

take a couple of supplements I take the

heights small supplement which is a big

multivitamin thing that has like

blueberries and stuff I take the height

smart probiotic which is a probiotic and

I take a couple of bits of medication

like finasteride and minoxidil for my

hair loss but I would always be very

inconsistent in taking these because it

wasn't built into my routine until I

realized that you know when I was

working as a doctor we would give these

dotted boxes to our patients and it

would help them take their pills and so

I just thought one day I'm just gonna

buy one of these from Amazon and so I

bought one of these from Amazon and now

it helps me stay consistent with taking

my pills which is fantastic so if you

take any supplements or pills or

anything you're having to bring them up

manually it's such a faff it's so nice

just being able to once a week just fill

this up for the whole week and yes I

know like I forgot to take them

yesterday because even then I still

forget sometimes but today's Friday I

check them today this morning and then

the final hack is my productive and

evidence-based skin care routine and

this basically involves just three

products I've talked to a bunch of

dermatologists and this is broadly the

stuff that they recommend and I've got

all the details about that in this video

over here which is my evidence-based

skincare routine so if you're interested

then do check that video out and I

promise it will change the way you

approach your skincare routine so thank

you so much for watching and I'll see in

the next video bye