my top five life changing habits transcript

These are what I would consider maybe my top five habits that have really really contributed positively to my overall life experience. By no means am I a habit expert, okay? There are a freak ton of habits that I don't have that I would love to have and you know, maybe I should start working on loving the process, but I'm not there yet. So, these are the ones I already have that I think if you would like to start improving your life, you could slowly but surely start working incorporating some of these activities into your life.

And I think that it would probably improve yours, too. Habit number one. Someone's probably going to roll their eyes at this first habit because this is something that is just shoved down your throat. If you have been on, you know, fitnessy internet for any amount of time, eating enough protein. I know, I know, I know you hate to hear it, but it's true. I talked a little bit about this last video where I spoke about my experience with poor eating habits to the degree that they were diagnosably disordered.

So, if you want to look at that at all, it's it's a video back. [laughter] But, without a doubt, actually eating enough protein has radically improved my life. With the eating enough protein, I did need to start tracking my food intake, which is not for everyone. My personal experience, amazing, okay? Really has benefited my life. Before I started tracking my food, I just kind of ate whatever I wanted, whenever I wanted.

As I started tracking, I learned naturally, I am not a person that is going to eat balanced. Apart from the disorder aspect, I don't think I really had that bad of eating habits in general. I grew up in the type of household where we didn't really eat uh junk food junk food okay I don't junk food for the sake of the label but I don't think any food is a bad food I just think we should be consuming them in certain portions moderation you know whatever but as I started tracking I discovered it was really hard for me to eat specifically enough protein and it wasn't until I consistently like consistently started getting enough protein for my personal body's needs that I realized if I don't have that I will feel so physically cruddy now a really easy number that is usually tossed around and I would say it works for the majority of people is if you aim to eat 1 g of protein per 1 lb of your body weight granted you're not very overweight because then it's just going to be an excess amount of protein and it's like yeah you know you probably don't need that just on a like an average basis that ratio works very well for most people I spent a really good portion of my life eating probably sub half my body weight in grams of protein if that makes sense so for example if I weighed 100 lb I don't but this is the example I was eating 20 to 30 g of protein a day which is just not enough I was surviving but was I thriving no now that I've been eating enough protein if I go a couple days without getting those needs met I really really feel it I feel constantly hungry I might feel irritable I don't feel satisfied even if I'm eating a large amount of food volume wise or even calorie wise if it's not protein I'm not going to be as satiated as I could be habit number two getting outside at least one time [music] a day.

This is something that was much easier for me personally when I was in school. Now, I am extremely blessed with the ability to kind of, you know, determine my own schedule for the most part and I can go outside if I want to go outside. However, when I had, you know, a 9-5, I really had to consciously be like, "Hey, I'm going to go outside now." Getting outside in general, I understand, is not feasible for everybody. For a lot of people it is a privilege, whether it be, you know, you live somewhere where it's safe to go outside or weather, blah blah, whatever.

For me, I am fortunate enough to have those things and I have found that being able to go outside is so refreshing and healing for my mind, which, you know, your mind is one with your body. So, so with my body, too, I guess. That natural vitamin D, you know what I mean? Some of my personal favorite ways to get outside, walking. That really makes me feel like, "Ooh, yes. I'm one with nature." When I'm walking on the side of the highway and all the sounds of the cars, immersed in my environment.

I also really like riding bicycles. This one is probably number one for me because it's much more enjoyable than running. Mentally, I feel like I really have to prepare to go for a run. At least at this time in my life, running is not appealing to me. And walking, for me to feel like that walk really did its thing, I tend to want to walk for a long period of time. So, the bike riding is a happy medium where it's lower impact and I don't have to commit as much time in order to get that mental satisfaction of like, "Okay, yeah, I was outside.

I did something. I, you know, my heart rate was probably a little bit more elevated than it would would otherwise." And I feel really good after it. Depending where you live, I think for most people getting outside works best on a lunch break. Most people I know have 30 minutes to an hour lunch. Unless you're just really enjoying your lunch, that's totally fine. Sit outside if you can. Go for a little walk, 5 minutes, 10 minutes if you can.

Better than nothing. Good good really good place to start. Habit number three. I am sorry but this is another tracking one. It's Maybe it's just my personality or something but I like tracking. I like making lists. I have a list here of the things that I wrote down for this video. I love making a list every day. I like tracking things. Tracking my workouts really benefited both my actual workouts themselves and progressing and also just my mindset around the workouts.

I totally understand that's not for everybody. A lot of people or some people, I don't know. There's a number of people that just want to go in the gym, move their body, and they feel great doing that. Me personally, I got the most satisfaction from writing down my workouts, writing down the sets and reps that I do, writing down the weight that I used, and being able to duplicate that every week but make it a little bit more, you know, progress it a little bit.

Whether that be adding 5 lb, 2.5 lb, adding one more rep to the set, adding a set, stuff like that. There are lots of different ways you can go about tracking. You can OG it and bring out a physical paper journal and write that down. I think a lot of people enjoy doing that. Personally, I like to use I like to use the Sheets app. So, it's kind of like Excel and it's just a free app that comes if you have an iPhone. I'm pretty sure there's probably something for Androids and stuff, too.

You can just get Excel. I don't even use that app to the degree in which you could use it. You can Yeah, you know, I took Excel in like freaking middle school or whatever, and they taught us how to learn Excel, and I was like, "Okay, I'm I'm 12. Like, I'm not I'm not going to remember [clears throat] this." And I didn't remember it. I literally don't remember it. I have been tracking my workouts for a few years now, actually writing it down and looking at it.

I can go back and look at like my years of workouts in the past, which is cool. Sometimes it's not cool when you look and you're like, "Oh, man, I haven't really gone up that much in weight in like a couple years." But, it gets to a point where you kind of, you know, stagnate a little bit just due to science. I don't know. I'm only so big. That's a tangent. Tracking my workouts, humongous benefit to my overall life. Brings me a lot of peace just to kind of know, have something to look forward to, have a goal.

It's small. It's right there. I don't have to think about it too hard. It's easy. Finding a good skin care routine that works for my skin. Up until a few years ago, was pretty blessed with really clear skin. I didn't really do anything for my skin. I only started using skin care a few years ago. And that was where I made the mistake, okay? I'm not saying don't do skin care, but I fell down the whole of going on the internet, going on TikTok, seeing all these skin care recommendations, seeing all these products, seeing people with amazing skin applying the products and be like, "Oh, this This made me so glowy.

This made me so fresh." And then thinking, "That's going to work for me, okay? If I'm a little glowy now, I could always be a little more glowy." So, I get all the freaking products. I try all of them. I tried all of them at the same time. That's probably one of the worst things you could do. Through my personal experience, that backfired so freaking bad. I destroyed my skin barrier a couple years ago. How you can destroy it?

Over-exfoliating, using harsh chemicals on your skin, skin care overload, which is what I did. The way that I fixed it was just dialing back, and I did not do that immediately because I was in a lot of denial that that was the issue. The temptation of a new product every week and being like, "Oh my god, my skin is suffering and struggling, but maybe this new other thing will fix it." Didn't happen. I literally like just fixed this very recently, and sometimes I still have breakouts, but it was bad.

A lot of redness, I had really intense cystic acne, and it hurt. The routine's not perfect right now, but I am going to show you what I'm currently using. Not saying this is what you should use, but these are the things that have worked for me. The morning skin care spread, this is it. I do not wash my face in the morning, I rinse it with water. I just rinse, then I apply this vitamin C serum. It Okay, nothing came out.

It comes out, it's like a very liquidy sort of It's a serum, right? After a couple of minutes, I put on this. This is a tinted sunscreen BB cream. This is a higher coverage one. I really like this one because I'm not great at applying makeup, so whenever I've tried to apply foundation, at least some point during the day, it is creasing, it feels weird, it's smudging, I don't know. A lot going on. I don't see all of those things happening when I use this.

This is what it looks like. It looks like it wouldn't be my right skin tone, but when you rub it in more, it works, okay? It works. At least for the size of my face, one pump, you're good. The job is done. I will put this, it's clear sunscreen, on my neck. Nighttime routine. There are quite a few more things in my hands. At night is when I will wash my face. I double cleanse. This is an oil cleanser, really good at just taking the stuff out of your pores.

After the oil cleanse, I follow up with just a gentle water-based cleanser. After I get out of the shower, boom boom boom boom, dry off my face with the towel. Probably could use like a separate new clean towel, but I I just use the body towel. I'm I'm disgusting, I know, but so far so good. Every other day or every 3 days or so, I'll go in with tretinoin cream. This is technically a prescription. I got it without a doctor.

Ooh, naughty. I just got it online. I actually started this journey. I made a YouTube video. I think this was 2 years ago. Started out with this. I was doing it every single day, which I guess you're not supposed to do, and I don't know. I didn't die, you know, so I found this cream. This is not the cream I've always been using. I only started getting this a couple months ago. This is so luxurious and moisturizing. Again, with these things, I'm not trying to sell you on them.

I'm not saying they're going to work for you. This is just my routine. If it's not a tretinoin day, these are the two things I will usually use, both of which were a result of >> [laughter] >> TikTok and falling for people saying, "Oh my god, this will change my skin." So, I do still fall for that. Dome CPR, I don't know if I pronounced that right. And then I'll also use this, which is another retinol serum. Pretty sure you're not supposed to do that, but I'm I've been doing great for the last couple of months I've been doing this.

And then if I think about it or just feel like doing it, this is like not on a super regular basis, but this is another one at night. This is another vitamin C treatment. This one is an oil. So, it's it's oily and it kind of stinks. Like the smell of it is stinky, but it was a gift and I've been liking it, so I use it. These are spot treatments that I use if I have a little zit or something and I have the God willing willpower not to pick at it.

This one is just salicylic acid. I find it to be a little more gentle and this is benzoyl peroxide. It's quite expired. I should probably not be using it anymore. It is a little bit more harsh than the salicylic acid in my opinion. There were a couple times I didn't know how to use this and I put it over my entire face and it burned my face. So, don't put it on your whole face. Just [laughter] use it as a spot treatment.

While that last habit did kind of backfire on me at first, overall I find it to be a good habit cuz it just makes me feel put together and anybody can benefit from good skin care. It just makes me feel like I care. Bonus habit that I have been trying to do more to kind of improve my social engagement and whatnot is compliment people. So, I've been trying to at least randomly compliment one person a day and that has been a hard one for me because I don't want to bother someone by interacting with them and I know that sounds silly because a compliment is usually a good thing, but I have had some experiences as I'm sure many of us have where you compliment someone and they just have a odd reaction.

For example, one time I gave this girl a compliment on her outfit and she was just like I don't know what she had going on. So, and I was going out of my way to interact with her. Maybe she didn't like that. That's fine and it's not their obligation to respond positively to me. However, I have found that complimenting people, regardless of how they respond, is benefiting me. So, not totally altruistic. I am gaining from that experience as well.

That being said, habits don't always come easily. Many of these habits for me didn't really happen overnight. My favorite habits that I've thought about are also ones that I didn't necessarily actively work or fixate on in order to acquire. I just kind of realized over time like, oh, I've been doing this thing and tweaking it a little bit over time and it's improved my life a lot. So, sometimes that's what a habit is.

Sometimes you really got to work hard for it, but I guess not all the time. I don't know. It just happens. So, I still have many more habits I would I don't want to say habits another bajillion times. I still have many more actions, activities, things I would like to incorporate into my life that I think would benefit me. And by benefiting myself, I can then benefit those around me, you know, just by being a pleasure and a joy to be around.

Or by giving them something else. If you have a habit that you really like and that you appreciate within yourself, I would love if you share that. Maybe it will encourage somebody else to start doing some things or maybe it will help someone realize, hey, I also do that and I wasn't previously appreciating that in myself. So, that's also really awesome. Thank you for making it this far. Please leave a silly comment below, like, subscribe, and I hope to see you in the next one.

Take care of yourself. Adios.