My Evidence-Based Braincare Routine

Summary

This video script delves into the science of brain health, emphasizing the importance of a brain care routine to minimize cognitive decline and enhance mental performance. It highlights five key areas: proper nutrition, particularly the Mediterranean diet, physical activity to increase BDNF production, the significance of sleep for cognitive function, mental exercises to leverage neuroplasticity, and maintaining a healthy lifestyle that includes social connections and limits alcohol consumption. The script also discusses the role of supplements like Heights for brain care, advocating for an evidence-based approach to overall brain health.

Takeaways

• 🧠 The brain is our most crucial asset and requires care for optimal performance and to minimize cognitive decline with age.
• 🍽️ Diet significantly impacts brain health; the Mediterranean diet, rich in fruits, vegetables, and whole grains, is associated with better cognitive function and reduced risk of neurodegenerative diseases.
• 🌀 The gut-brain axis shows a close connection between our digestive and cognitive health, emphasizing the importance of a healthy diet for brain function.
• 💊 While supplements can support brain health, they should complement a balanced diet rather than replace it. Heights is an example of an evidence-based brain care supplement.
• 🏃‍♂️ Physical activity, especially those involving open skills, increases BDNF production, which enhances learning, memory, and cognitive function.
• 🧘‍♀️ Sleep is vital for brain and overall health, with chronic sleep loss linked to various health issues and potential brain damage.
• 📚 Mental stimulation through activities like reading, learning new languages, or playing cognitive games promotes neuroplasticity and can help prevent cognitive decline.
• 🚫 Avoiding negative lifestyle factors like excessive alcohol consumption can significantly contribute to better brain health.
• 🥂 Moderate alcohol intake, if any, should be limited to one or two drinks per week to minimize potential brain-related health risks.
• 🤝 Social connections are important for brain health, with social engagement reducing the risk of dementia and cognitive decline, especially in older age.
• 🌟 Implementing a combination of a healthy diet, regular physical activity, sufficient sleep, mental challenges, and a positive lifestyle can create a comprehensive brain care routine.

Q & A

Why is it important to take care of our brain health?

Our brain is our single biggest asset, responsible for cognitive functions, focus, and mental performance. Taking care of brain health is crucial for minimizing the risk of cognitive decline as we age and for maintaining overall mental well-being.

What is the gut-brain axis and how is it related to brain health?

The gut-brain axis refers to the close connection and constant communication between the brain and the gut. It suggests that what we eat can significantly impact our brain health and performance, as the gut's health can influence the brain's function.

What dietary changes are recommended for better brain health?

Transitioning from a Western diet, which is high in saturated fat, sugar, and salt, to a Mediterranean diet rich in fruits, vegetables, whole grains, nuts, fish, and olive oil is recommended for better brain health.

How does the Mediterranean diet benefit cognitive health?

The Mediterranean diet has been linked to better memory, a lower risk of neurodegenerative conditions, and improved cognitive function due to its nutrient-rich, plant-based foods.

What role does physical exercise play in brain health?

Physical exercise has been shown to increase the production of BDNF (brain-derived neurotrophic factor), which is crucial for learning, memory, and higher thinking, thereby improving cognitive function.

How does sleep affect brain function and why is it important?

Sleep is vital for brain function as it helps consolidate memory and learning. Chronic sleep loss can increase the risk of various health issues and may even lead to brain damage, emphasizing the importance of quality sleep for brain health.

What is neuroplasticity and how can it be activated?

Neuroplasticity is the brain's ability to reorganize and rewire itself by developing and organizing neural circuits. It can be activated by challenging the mind through cognitive brain games, musical training, language learning, or continuous education.

Why is it suggested to avoid or limit alcohol consumption for brain health?

Alcohol consumption, even in moderate amounts, can have negative effects on brain structure and is linked to a significant number of early onset dementia cases, hence the recommendation to limit or avoid alcohol for better brain health.

How does social connection impact brain health?

Social connection is important for brain health as it can reduce the risk of dementia and cognitive decline, especially in later years, highlighting the importance of maintaining meaningful relationships and social interactions.

What is the significance of the 'via negativa' approach in brain care?

The 'via negativa' or the negative way approach in brain care involves removing negative influences from one's life, such as excessive alcohol consumption, to improve brain health rather than solely focusing on adding positive elements.

What supplements are recommended for brain health according to the script?

The script recommends Heights, an evidence-based brain care smart supplement, which contains micronutrients, vitamins, minerals, blueberry extract, and algae-based omega-3 oil, all associated with improved brain function.

Outlines

00:00

🧠 Brain Health and the Mediterranean Diet

The script begins by highlighting the importance of brain health, often overlooked in favor of physical appearance and fitness. The speaker, a former doctor, emphasizes the need for a brain care routine to minimize cognitive decline and improve mental performance. The first key area of focus is diet, with a strong recommendation towards the Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats. This diet is associated with better memory, reduced risk of neurodegenerative diseases, and improved cognitive function. The script contrasts the Mediterranean diet with the Western diet, which is high in saturated fats, sugars, and salts, and linked to cognitive impairment and increased risk of dementia. The speaker shares personal anecdotes about the impact of diet on mental clarity and suggests a simple heuristic for choosing healthier food options.

05:00

🏃‍♂️ Physical Exercise and Brain-Derived Neurotrophic Factor (BDNF)

The second part of the script discusses the impact of physical activity on cognitive function, explaining that exercise can change neuronal connectivity in the brain through the production of BDNF, a protein that plays a crucial role in learning, memory, and higher thinking. The speaker outlines the relationship between exercise volume, intensity, duration, and frequency, and how these factors influence BDNF production. The script suggests that open-skill activities, such as badminton, may be more beneficial for BDNF production than closed-skill activities like running. The speaker's personal routine includes weight lifting, kickboxing, and playing squash or badminton, aiming for a minimum of 10,000 steps daily to promote both physical and mental health.

10:03

💤 The Importance of Sleep for Brain and Body Health

Sleep is the third pillar of the brain care routine outlined in the script, with the speaker noting that chronic sleep loss can lead to a range of health issues, including hypertension, diabetes, obesity, and stroke, and may even cause brain damage. The speaker has interviewed sleep experts and concludes that sleep is a vital 'high-performance drug' for optimizing cognitive and physical performance. The script encourages viewers to explore an evidence-based sleep routine for better health outcomes, with a link provided for further information.

📚 Mental Exercise and Neuroplasticity

The fourth part of the script focuses on the concept of neuroplasticity, the brain's ability to reorganize and regenerate itself, even in adulthood. Challenging the mind through activities like cognitive games, musical training, language learning, and reading can stimulate neuroplasticity, leading to improved attention, memory, brain connectivity, and processing speed. The speaker shares personal habits, such as reading on a Kindle before bed and using the Shortform app for book summaries, to maintain a daily routine that challenges the brain and supports long-term cognitive health.

🍷 Lifestyle Factors: Alcohol, Social Connections, and Avoiding Negativity

The final part of the script addresses lifestyle factors that influence brain health, particularly the consumption of alcohol and the importance of social connections. It notes that alcohol, even in moderate amounts, can have detrimental effects on the brain, with a nationwide French study linking almost 40% of early onset dementia cases to alcohol consumption. The script advocates for minimal alcohol intake or abstaining altogether. Additionally, it emphasizes the protective effects of social connections against dementia and cognitive decline, encouraging viewers to prioritize spending time with loved ones and engaging in meaningful social activities.

Keywords

💡Brain Health

Brain health refers to the overall condition and functioning of the brain, encompassing cognitive abilities, mental performance, and the prevention of cognitive decline. The video emphasizes the importance of brain health as a critical aspect of human well-being, and discusses various strategies to optimize it, such as diet, exercise, and mental stimulation.

💡Cognitive Decline

Cognitive decline refers to the gradual deterioration of cognitive abilities, such as memory, attention, and problem-solving skills, often associated with aging or neurodegenerative diseases. The video aims to minimize this risk through a brain care routine, highlighting the urgency of looking after the brain to maintain mental performance as one ages.

💡Mediterranean Diet

The Mediterranean diet is a dietary pattern inspired by the eating habits of people living in Mediterranean regions, characterized by high consumption of fruits, vegetables, whole grains, nuts, and healthy fats like olive oil. The video positions the Mediterranean diet as a key component of brain care, associating it with improved cognitive function and reduced risk of neurodegenerative conditions.

💡Gut-Brain Axis

The gut-brain axis is the bidirectional communication system between the gastrointestinal tract and the central nervous system. The script mentions this concept to illustrate the interconnectedness of gut and brain health, suggesting that a healthy diet beneficial for gut health can positively impact brain function.

💡Neurodegenerative Conditions

Neurodegenerative conditions are a group of disorders characterized by the progressive degeneration or death of nerve cells, leading to cognitive decline and physical impairments. The video discusses how certain lifestyle choices, such as following the Mediterranean diet, can mitigate the risk of developing such conditions like dementia.

💡BDNF (Brain-Derived Neurotrophic Factor)

BDNF is a protein that supports the growth and survival of neurons in the brain and is associated with learning, memory, and higher cognitive functions. The script explains that physical exercise increases BDNF production, which in turn improves cognitive function, underlining the importance of physical activity for brain health.

💡Neuroplasticity

Neuroplasticity, also known as brain plasticity, is the brain's ability to change and adapt its structure and function in response to experiences, learning, and environmental stimuli. The video mentions neuroplasticity to emphasize the potential for the brain to rewire itself even in adulthood, which can be activated through mental challenges like learning new skills.

💡Supplements

Supplements in the context of the video refer to vitamins, minerals, or other nutrients taken in addition to regular food to improve health. The script discusses the use of supplements like Heights, an evidence-based brain care smart supplement, to fill potential gaps in nutrition that may not be covered by diet alone.

💡Sleep

Sleep is a natural, recurring state of rest essential for physical and mental health. The video underscores the significance of sleep for brain function and overall health, suggesting that chronic sleep loss can lead to various health issues, including cognitive decline.

💡Social Connection

Social connection refers to the relationships and interactions with others that contribute to a sense of belonging and emotional well-being. The script highlights the importance of social engagement for brain health, noting that being socially connected can reduce the risk of dementia and cognitive decline.

💡Alcohol

Alcohol is a psychoactive substance that can have detrimental effects on brain health when consumed excessively. The video discusses the negative impact of alcohol on the brain, including its potential contribution to early onset dementia, and advises moderation or abstention from alcohol consumption.

Highlights

The brain is our most crucial asset, and its health is often overlooked despite its importance.

The Western diet, high in saturated fats, sugar, and salt, is detrimental to brain health and can lead to cognitive decline.

The Mediterranean diet, rich in fruits, vegetables, and whole grains, is linked to improved cognitive function and reduced neurodegenerative risks.

Physical exercise enhances cognitive function by increasing the production of BDNF, a protein crucial for learning and memory.

Exercise volume, determined by intensity, duration, and frequency, impacts the level of BDNF production in the brain.

Open skill exercises like badminton may increase BDNF more than closed skill exercises like running.

Sleep is vital for brain and body health, with chronic sleep loss linked to hypertension, diabetes, obesity, and stroke.

Neuroplasticity allows the brain to reorganize and regenerate, which can be activated by challenging cognitive activities.

Cognitive brain games, musical training, and language learning have been shown to improve attention, memory, and brain connectivity.

Reading regularly, even just once a week, can reduce the risk of cognitive decline with age.

Alcohol consumption, even moderate, can have negative effects on brain structure and is linked to early onset dementia.

Social connections are essential for brain health, with strong ties reducing the risk of dementia and cognitive decline.

Avoiding negative influences like excessive alcohol and prioritizing social interactions can significantly improve brain health.

Supplements like Heights, which contain micronutrients and evidence-based ingredients, can support brain function when a perfect diet is not achievable.

The importance of a gut-brain axis, where gut health directly impacts brain function, emphasizing the role of diet in brain care.

The video provides evidence-based strategies for a comprehensive brain care routine, including diet, exercise, sleep, mental stimulation, and lifestyle modifications.

Transcripts

Junk food, binge drinking, mindless scrolling.

Do you ever wonder what it's doing to your brain?

For some reason, we remember to look after our skin,

our appearance and our fitness,

but we never think to look after the thing

that we actually rely on most,

the thing that makes us human.

So I've been diving into the science of brain health

for a while now to build the ultimate brain care routine.

Because firstly, I wanna minimize the risk

of cognitive decline as I age.

Our brain is our single biggest asset.

And so for me, I wanna improve my own focus

and reduce brain fog

and just generally increase my mental performance.

But even as a former doctor

who's literally studied this stuff for years,

it can still get pretty confusing

with all the different evidence, supplements

and everything else that's out there.

So after going through a ton of research

from papers and books and podcasts,

I've kinda realized that there are five key areas

that we need to focus on

if we wanna optimize our brain performance today,

but also our brain health in the long term and the short term.

Part one, the fuel.

Now, as with lots of self-help advice,

there is usually an old Greek dude

who said it first a thousand years ago.

One of the great scientists of the Middle Ages,

Maimonides, said,

"'No disease that can be treated by diet

should be treated with any other means.'"

And our brains are no different

because what we eat makes a huge difference

to our brain health and performance.

And even though the brain is only 2% of our body weight,

it actually uses up and consumes around 20%

of our total energy expenditure.

Now, through what's known as the gut-brain axis,

our brain and our gut are closely connected

and they're in constant communication.

And I recently interviewed

one of the UK's leading dieticians on gut health.

If you wanna learn more about that,

that'll be linked down below.

But the moral of the story

is that taking care of our brain

really begins with paying more attention to what we feed it.

Now, back in the day, I used to eat really terribly,

especially as a student and a junior doctor

where I didn't really have the time or the motivation

to cook for myself,

and I couldn't afford to have healthy takeout meals

all the time.

And this is actually largely known as the

"Western diet"

Now, the Western diet is low in fruits and vegetables

and very high in saturated fat and sugar and salt.

And it's basically poison for our brain.

And on top of increasing the risk

of cardiovascular disease and obesity,

there are studies that show that the Western diet

leads to decreased cognitive function, brain damage,

and can even contribute

to neurodegenerative conditions like dementia.

So taking a look at my dietary intake

was the obvious starting point

when building a brain care routine.

This meant putting an end to the burgers and the soft drinks

and the other tasty stuff

and transitioning to what is known as the Mediterranean diet

as much as I can.

Now, the Mediterranean diet is unsurprisingly inspired

by the food habits of people

who live in and around the Mediterranean.

And actually when researchers have looked

at the so-called blue zones,

which are the areas in the world

that have the highest proportion of centenarians,

i.e. people over the age of 100,

and then they analyse what they're doing

in terms of their diet and their activity and everything,

they find that broadly all of these people

are basically following a Mediterranean diet.

And the Mediterranean diet consists

of a lot of fruits and vegetables,

whole grains, nuts, fish, olive oil, beans, lentils,

tofu, chickpeas, eggs, oatmeal, avocados,

and other generally plant-based foods.

And in complete contrast to the Western diet,

the Mediterranean diet has actually been linked

to a host of health benefits,

including reducing the risk of diabetes and cancer.

But the cognitive benefits

are what make the Mediterranean diet

the ultimate brain care fuel.

And following the Mediterranean diet

is associated with better memory,

lower risk of neurodegenerative conditions,

and improved cognitive function all around.

It's kind of like premium oil for your brain,

which improves your brain performance in the short term,

and it fights off cognitive decline,

hopefully in the long term as well.

And initially when I discovered

this Mediterranean diet stuff, I was like,

hey, cool, I'm gonna make a list of all these foods,

I'm gonna make sure I eat all the foods.

But broadly, we all know what healthy eating is.

We all know what eating like an adult actually is.

And so the simplest heuristic that I've found

when I go to a restaurant or when I order takeaway

is just do I in my heart of hearts

know that this thing is broadly healthy?

If the answer is yes, I'll order it,

and if the answer is no,

then I will broadly try around 80, 90% of the time

to not order that thing

and go for a healthier option instead.

Now, this is a bit anecdotal,

but I found that, for example, for lunch,

I've noticed a significant difference

in the way that I feel when I eat something

that's broadly Mediterranean versus something that's Western.

So sometimes, for example, for lunch, I'd be like,

you know what, I'm gonna have a banter,

I'm gonna go for a burger and chips,

and then I have this like brain fog and tiredness

for the rest of the afternoon.

Whereas if I go for something like a chicken

or a fish salad, then generally,

I'll just feel way better throughout the day.

Now, when it comes to diet,

a lot of people have questions around supplements.

In the US in particular,

supplements are an absolutely huge industry.

And the general idea behind supplements

is that yes, of course, it is better

to get everything from your normal diet.

But if we look at studies in the UK, for example,

they show that like 99.9% of people

do not follow the gold standard Mediterranean diet.

And I know I certainly don't 100% of the time,

which is why I personally take some supplements in my life.

And the evidence-based one that I recommend

is in fact Heights,

who are very kindly sponsoring this video.

Now Heights is a fully evidence-based

brain care smart supplement.

It's two capsules that you take every morning.

And in those two capsules is a ton of micronutrients,

like vitamins and minerals,

that are associated with improved brain function.

But also a few more things that you might not be familiar

with like blueberry extract,

and it's got some algae-based omega-3 oil in it as well,

which again has loads of evidence.

Now I've been taking Heights for over two years now.

I've interviewed a bunch of their team,

the scientists behind them on my podcast.

And what I love about them is that they're so evidence-based

in everything they do.

Like on their website, they literally have an article

for every single ingredient that's in the smart supplement.

And it tells you exactly what the evidence-base is.

It tells you how strong the evidence-base

for that particular recommendation is.

And it explains and justifies

why they've picked the particular dose of micronutrient

that they've got in the smart supplement.

And for the last few months,

I've also been taking their smart probiotic,

which is for gut health.

And again, on the website,

they've got tons and tons of evidence

and papers and links and everything.

They've got experts behind it around like

why this is actually a really good thing to take.

And if you decide you wanna sign up

and you use the coupon code at checkout,

then you will get an extra 15%

off the already discounted quarterly subscription.

Anyway, if you're interested in potentially trying out

a smart supplement or smart probiotic,

or if you just wanna see the evidence-base behind it,

then check out the link in the video description.

And thank you so much Heights for sponsoring this video

and let's move on.

Part two, the body.

So we've cleaned up our diet at this point,

and now we need to get our brain

and our body working together.

And it's really all about movement.

And we usually think of our mind and body as separate,

but they actually affect each other quite a lot.

Studies have shown that physical activity

strongly affects your cognitive function.

So taking charge of our bodies

can help our brains operate better.

Now, the science of the effects of physical exercise

and brain health are actually pretty well understood.

But in short, physical exercise literally changes

the neuronal connectivity of your mind.

And this happens through a protein

that's produced in the brain called BDNF,

brain-derived neurotrophic factor.

And this little molecule is active

in the key areas of the brain,

which are involved in learning, memory, and higher thinking.

And BDNF also modulates some of the pathways in the brain

that regulate the structure

and the function of the neurons themselves.

Now, what a bunch of studies have found

is that physical activity increases the production of BDNF,

which is probably why physical activity

has been found to improve cognitive function

and memory acquisition and retention and learning.

Now, the amount of BDNF produced

is actually a function of the volume of physical activity.

And this is the maths equation that works this out.

Essentially, the exercise volume

is a function of the intensity of exercise,

the duration of exercise, and the frequency of exercise.

So all of those things are important

for boosting up your BDNF.

And there's also some literature that suggests

that exercises that include open skills, like badminton,

where you're sort of reacting and responding to things,

increase BDNF more than closed skills like running,

where you're kind of repeating the same action

over and over again.

So if you're thinking of exercises being like,

oh, I've got to go for a two-hour run,

no, you don't necessarily need to do that.

You actually can just play football or badminton

or do whatever sports or basically do anything

that moves your body that gets you this exercise volume.

And so for me, what this looks like is that,

firstly, I try and lift weights about three times a week.

And I do that with a health coach called Dan.

I'll link him down below if you want to check him out.

And then on top of that,

I've recently started taking kickboxing lessons,

which I do a couple of times a week.

And on top of that, I'll have the occasional game

of squash or badminton with a friend,

and I'll try my best to get that magical

10,000 steps in every day.

We just need to incorporate more movement into our lives

because it's good for our body

and it's also good for our brain.

Part three, sleep.

So we spend a third of our life sleeping,

and so optimising this time is key

if you want to make the most

of the other two thirds of your life.

We all know that being constantly tired isn't great for you

and in general just sucks, but how bad really is it?

Well, it turns out that chronic sleep loss

puts you at an increased risk of hypertension

and diabetes and obesity and stroke,

which are all pretty bad.

And there's even suggestion from studies in mice

that prolonged sleep loss can lead to brain damage.

Now, all this to say that sleep is super important

for your brain and your body,

which as we've already talked about, are closely connected.

And over the last couple of years,

I've interviewed so many sleep experts on my podcast

and listened to a bunch more

and read a bunch of books around sleep.

And they all basically agree

that sleep is the single best high performance drug

that we've got.

And if you're interested in learning more

about how to build an evidence-based sleep routine,

I have done a video where I compile all the evidence

that will be linked down below and up there as well.

Part four, exercising the mind.

All right, the next part of the framework

is one that can really make a difference

in your brain health, especially as we get older.

And just like we can train our body,

we can actually train our brain as well.

And challenging your mind

is actually one of the most important ways

that you can keep your brain healthy in the longterm.

Now, it's pretty amazing how the brain can reorganize

and regenerate itself even in adulthood.

And it does this through a process known as neuroplasticity.

Neuroplasticity is the ability of neuronal networks

in the brain to change through the development

and organization of neural circuits.

Basically, to cut a long story short,

your brain can rewire itself.

And this can really make a difference in brain health,

especially in later years.

And the way we activate neuroplasticity in our brains

at any age is by challenging ourselves

in a few different ways.

Now, there've been lots of studies

that have looked at the effects of cognitive brain games,

musical training, and language learning on the brain.

And these have broadly found that all of these things

lead to improved attention, memory, brain connectivity,

and processing speed.

And there's even a really interesting study

that looked at adults across 14 years.

And it found that the adults

that even read just once a week

had a reduced risk of cognitive decline as they aged.

There's also evidence suggesting that continually

educating yourself, whether it's in the classroom

or self-taught, can lower your risk of dementia

and cognitive deterioration.

Now, obviously, feel free to choose whatever works for you,

but generally, we wanna be making it a priority

to have some sort of daily routine or passion project

or a hobby that can challenge our brain.

Now, for me personally, I try to make time

for reading on my Kindle for about half an hour

before bed every night.

And generally, when I'm on the toilet

and I'm not replying to comments on social media,

generally, I am reading something.

And actually, one of my favorite ways of reading

is an app called Shortform.

I'll put that down below.

It's basically the best book summaries in the world.

And so if I'm curious about a book,

but I don't necessarily wanna devote

all the time to reading it,

I'll just blitz through the Shortform summary.

And then if I like it, then I will buy the book

and then read it properly.

Part five, lifestyle.

Now, most of this framework is built on morning routines

and diets and habits that are supposed to improve

our health and performance.

But it's not uncommon for the greatest gains

in our brain health to actually come

from just avoiding negative things.

In Latin, they call this via negativa, or the negative way,

which basically means removing negatives from your life

instead of looking for more positives.

Now, alcohol is one of those things that's so pervasive,

especially in Western society,

but no one questions the effects it has on the brain.

But for example, in this nationwide French study

with over 31 million adults,

almost 40% of early onset dementia cases

were alcohol related.

And even people who have only one or two drinks a day

can show negative effects on brain structure.

So when it comes to drinking,

the best amount of alcohol is no alcohol at all.

But if you're set on drinking,

you can avoid most alcohol related consequences

with a minimum of one or two drinks a day. And yes, there is some amount of evidence

around red wine being good for you.

And actually in fairness, a lot of these blue zone areas

do seem to drink quite a lot of red wine,

but that's complicated.

The evidence for this keeps on changing

and people keep on coming up with new conclusions and stuff. 369 0:10:12,880 --> 0:10:02,000 with maximum one or two drinks per week.

So we're not gonna touch that.

Generally, it's safe to just not drink too much alcohol.

Now, another element of our daily life

that interestingly has a big impact on our brain health

is actually our social life.

Like we humans are social animals

and our brains can suffer when we are socially detached.

And being socially connected, especially in our later years

can actually reduce our risk of dementia

and cognitive decline.

So for me, I try not to get too caught up with work

because it's such an easy thing

to just default to all the time.

And I try my best to at least make time in the evenings

for date nights with the girlfriend

or like hanging out with my family

or like having friends over for dinner.

It's like, you know,

the whole social connection stuff generally.

Relationships are the single most important thing in life.

And we wanna make sure we are spending our time

with the people that we love

and having experiences that are meaningful and fulfilling.

So those are broadly the five big areas

of evidence-based strategies when it comes to brain care.

And if you enjoyed this video

and you wanna learn more for evidence-based strategies

to improve your health and happiness and stuff,

then check out this short playlist over here,

which has my evidence-based sleep routine

and my evidence-based skincare routine.

So thank you so much for watching

and I'll see you hopefully in the next video.

Bye-bye.