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My Evidence-Based Braincare Routine
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- Опубликовано: 17 авг 2024
- I love Heights and highly recommend checking them out, go to bit.ly/3zjcvhd and use the code ABDAAL15 at checkout to get your exclusive discount, and start taking care of your brain and body.
We take care of our bodies and our skin, but why don't we look after our brains? This question got me thinking, so I started looking into the science of braincare to find the most important things I could be doing to optimise my brain performance and health, both today and in the long term. So in this video, I go through the 5 main areas to focus on. Enjoy x
Studies referenced:
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🍿WATCH NEXT:
My Evidence-Based Sleep Routine: • My Evidence-Based Slee...
My Evidence-Based Skincare Routine: • My Evidence-Based Skin...
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⌚️Timestamps:
0:00 Introduction
0:45 Part 1
5:13 Part 2
7:02 Part 3
7:47 Part 4
9:20 Part 5
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MY KEY LINKS
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WHO AM I:
I’m Ali, a RUclipsr, podcaster, soon-to-be author and ex-Doctor working in London, UK. I make videos that explore the strategies and tools that help us live happier, healthier and more productive lives. I also have a weekly podcast called Deep Dive (www.youtube.co..., and I write a weekly email newsletter that contains some quick thoughts + links to interesting things (go.aliabdaal.c....
PS: Some of the links in this description are affiliate links that I get a kickback from 😜
I love Heights and highly recommend checking them out, go to bit.ly/3zjcvhd and use the code ABDAAL15 at checkout to get your exclusive discount, and start taking care of your brain and body.
Hi Ali, l have G6PD deficienc, is it ok for me to take the supplement?
Hey bro, why did you hide my previous comment? Legally you have to disclose if youre an investor in this company.
Ali i need you..i don't know if you'll see this comment or not but i really need you ,your advice...m at home styding for my exam m in my master's my parents and brother want me to move out and experience the world but here mymy heart says let me study at home for my exam and become what i want to be and then learn all these things ..also why they are forcing me to move to delhi because m 24 and never went to any other place ,during school days for sports events i went to many places ...now m confused in between choosing one out of these two choices, to go out and do everything by my own and study same stuff.... or stay at home with parents and instead of managing everything only manage my studies ...plz help me
You’re also an investor and you should disclose that
Is there any study by an unbiased source that prove the benefits by Heights?
11 minutes packed with a lot of value. I've noticed an improvement in production quality lately; this is yet another insightful video from Ali and his team.
To summarise:
1-Diet
2-physical activity
3-sleep
4-learning
5-social life
As a gut dietitian who recently found your channel and trying to grow my channel… it’s music to my ears when I hear someone bring up the connection to the gut!!! So important for brain health ❤
I’m not a dietitian but I love learning about gut health! So important
Grateful for people like you!
So basically: Eat a Mediterranean diet; Exercise regularly (create more brain-derived neurotropic factor) ; get enough sleep; exercise your brain too! (by learning something new) and socialise with different people. And I'm here, trying to summarise what I have gained from the video to exercise my brain 🤣😅
Certainly 🙃
Great job and thank you!
I've noticed a lot of people summarizing videos in the comments lately, I wonder when it started!
You saved my 11 mins
I really like how you present achievable ways to achieve these strategies rather than unrealistically punishing demands
What a smooth transition between old Ali and young Ali
a Wise Ali coming through👴🏽
Hey Ali, I just started my channel based on your Skillshare class but wow the amount of effort you put in every single video and the fact that you can produce them so rapidly is crazy. Many compliments to you & keep up the great work. You deserve every subscriber that you have and more!
Ali’s change over time is just so impressive. Happy to have been on this journey with you, congrats on all you’ve done, professionally and personally.
for me, sleeping 8-9 hours per night has been a game-changer, and I found that going to bed earlier so that I wake up before my alarm has been amazing too.
Dear Ali Abdaal, I just wanted to drop by and let you know how much I appreciate your RUclips channel! Your videos have been a tremendous help in my personal growth and development journey.
Your expertise in productivity, learning, and technology has been an enormous asset in helping me improve my study habits, work efficiency, and overall well-being. I always look forward to your content and your dedication to creating high-quality, informative videos are truly impressive.
Thank you for sharing your knowledge with the world and for being such a positive influence on so many people's lives. Keep up the fantastic work, Ali!
6:43 aesthetic physique is coming in strong
Hehe thanks
I am your big fan Hamza brother❤
Nice to see you here bro
Another great video. Many people think of their body and their mind separately, but brain is in fact just another part of body. Same principles as for the rest of our body can be applied for our brain (nutrition, sleep, exercise). Healthy body = healthy mind.
I always enjoy learning about ways to optimize my brain and improve my cognitive abilities. It's amazing how much small changes in our daily habits and routines can impact our brain function. I'll definitely be incorporating some of these tips into my daily life. Thanks for sharing!
That aging effect at the beginning was trippy!
I have been trying to manage studying Dentistry and still work on my web dev freelance projects and you're almost a complete blueprint to run this life while staying relativley sane
So thank you Ali and keep up the great work!!!
How much did it take you to learn web development and then land your first client?
obsessed with your videos lately. you've leveled up like crazy.
Thanks we've been putting a lot more effort in recently!
Over the past couple of years, I have gotten such an amazing ROI from your videos and book recommendations that I noted in my book that you're not only my favorite YTer, but have had a profound impact on my life, even though I'm 60+! Anyhow, as I am very passionate about the topic in this video, it's without a doubt my favorite video of yours...EVERYBODY should watch it!
I too am >60-years. I too have got an excellent ROI from Ali's videos and book recommendations. This is another superb video. What a fine and impressive young man!
Hey Ali, your recent evidence based sleep routine & the podcast with Sophie Medlin was great.
🎯 Key Takeaways for quick navigation:
00:00 🧠 *Introduction to Brain Health*
- Importance of brain care in overall well-being.
- Motivation to optimize cognitive performance.
- Acknowledgment of challenges in navigating brain health advice.
00:28 🍏 *Part 1: The Fuel - Importance of Diet*
- Maimonides' quote emphasizing the role of diet in treating diseases.
- Explanation of the gut-brain axis and its impact on brain health.
- Transition from a Western diet to the Mediterranean diet for cognitive benefits.
01:55 🥗 *Mediterranean Diet Benefits*
- Overview of the Mediterranean diet's positive impact on brain health.
- Association with better memory, lower risk of neurodegenerative conditions.
- Personal heuristic for making healthier food choices.
03:22 💊 *Dietary Supplements*
- Discussion on the importance of supplements in non-adherent diets.
- Introduction of Heights as an evidence-based brain care supplement.
- Highlights of the evidence-based approach and ingredients in Heights.
05:20 🏋️ *Part 2: The Body - Physical Exercise for Brain Health*
- Connection between physical activity and cognitive function.
- Explanation of how BDNF (brain-derived neurotrophic factor) affects brain connectivity.
- Personal exercise routine, including weightlifting, kickboxing, and daily steps.
07:15 😴 *Part 3: Sleep Optimization*
- Significance of sleep for overall health and brain function.
- Risks of chronic sleep loss, including hypertension and diabetes.
- Emphasis on sleep as a high-performance "drug" and the importance of optimizing it.
08:42 🧠 *Part 4: Exercising the Mind*
- Introduction to neuroplasticity and its role in brain health.
- Discussion on cognitive activities such as reading, brain games, and learning.
- Scientific evidence supporting the benefits of continuous mental stimulation.
09:42 🚫 *Part 5: Lifestyle - Avoiding Negatives*
- Via negativa approach: removing negatives for brain health.
- Impact of alcohol on brain health and the suggested limits.
- Importance of social connections and relationships for brain health.
10:40 🌐 *Conclusion: Evidence-Based Brain Care Strategies*
- Recap of the five key areas for evidence-based brain care.
- Encouragement to explore other evidence-based health routines.
- Closing remarks on the importance of health and happiness.
Made with HARPA AI
1. Mediterranean diet instead of McDonald's
2. Reactive sports like Badminton or squash instead of steady sports like running
3. Sleep quality
4. Replace negatively with positively. Have an overall positive outlook on life and don't forget to socialise especially as you age.
Ur Video editing is improving day by day!
Just awesome editing and effects💓
An excellent video. I’m a hip surgeon and see people who are frail not only because of their age, but also because of the adverse physical and cognitive effects of chronic pain, poor mobility and use of analgesia and NSAIDs. The huge waiting lists in the NHS will make things worse for many people and of course the economy. Obesity and the effects of the menopause also make things worse for people with osteoarthritis. All of your advice is very pertinent. Thanks!
The graphics in the video are so good. What an upgrade
your editing is next level
You are a saviour of my life all the time. I recently failed in an exam and was feeling soo low, now I am in the recovery stage and this video popped up. So, I am gonna follow all the stuffs you said in this video starting from good diet to exercise. Hope I will pass my exam in this upcoming attempt. Can you please make a video on "How to handle failure and grow from it and how not to lose mental health from that failure"! Thank you so much Ali brother. Will meet you in person if you give me an appointment and if I come to UK🙌
Ali I just want to say that you inspire me with every upload. And I know one day I will say that you changed my life bc you made me start youtube, bow I have a habit which light me up. For future it can be something big I know😊
Could you recommend healthy eating/meal ideas during Ramadan?
Maimonides is not a greek dude... He's a jewish scholar who lived in Islamic Spain, then Morocco, then went on to be Saladdin's physician in Egypt.
Always learn so much from you Ali. Really helps me on my own self growth journey. Thank you for your hard work and effort into these videos.
What an absolutely god-tier, info packed video. I'm in awe.
As always, I learned so much. Thank you. I'll make sure to reflect on my lifestyle and optimize it the best I can
Great insights as always, Ali! Thank you for everything you share. I've been wondering about one thing for a while: why only braincare, and not "thoughtcare"? Shouldn't we also be taking care of how we think, structure our thoughts, etc? I try to talk about it in my videos, maybe this perspective will be helpful to someone!
Thanks Ali😇
This is my favorite video so far. I'm always interested in brain health and care!
Lovely video production
I was waiting for this
Don't know why, but the intro was so dramatic XD Great video!
I don’t think I realised how much my mind and body were so intertwined until the last couple of years. Great video Ali! ❤
I have been on this journey from last month increasing brain health,
as I realized that’s the most important factor for upcoming times.
Your video was catalyst to my process.
Thanks ali.
I love your video Ali. Hope it’s gonna go viral soon! I am passionate about being mindful about my brain health! Thanks.
Enjoying lots of your content ! Can't wait for your Bryn Johnson crossover! That would be awesome sir!
This and the "12 cheap purchases to boost your productivity" from you, very well done! As I haven't seen some of your videos in a while, but its a treat to se them when I do as it leaves me with insights to change life for the better.
Perhaps a future video and maybe counterproductive, but a video about Boredom/Daydreaming. I am recently learning more of it, and its that it can lead to creative solutions to a problem you have been having. So I am curious if you have more insights about boredom and daydreaming. Cheers!
The editing is on point!!
A very interesting video.
Having you as a model on this RUclips journey is fulfilling.
You're so accurate here.
I'll keep pushing, till I reach this level and go past it too someday 🙏🏼🙏🏼🇳🇬
Thankyou sooo much for your vedio
Its amazing.
Lots of loveee from INDIA❤️
Damn, your editor really went in on the intro for this one!
yeah that aging animation looked so slick
I feel hapiness on the video by the BGM 💌
Pushing the algorithm ❤️
I believe that the most important factor in Maintaining mental health is knowing the purpose of our existence in this universe...which is obedience to god❤
Me eating ice cream while watching this: *interesting*
I love the idea of exploring longevity and evidence-based tipps, good work!
Thank you so much for such valuable information as always.
I'd be really grateful to hear your views on people going through bad phase of their life and how they should approch life....
That age changer filter was crazyyy! 😭😭
I can never unsee old Ali 0:18
Never seems to disappoint 🙏🏾
The happiness that you’re looking for is in deen Ali
You make me better 1% on every single day... Love you so much ❤️❤️
You should look into Michael Merzinech’s research into improving the brain.
Wow, 0:18 this scene is very impressive and smooth❤
As far as I remember, in those Blue zones the people are drinking alcohol, but mostly wine, mostly only 1-2 glasses and only in a social context, like during long meals or having good time with friends. The idea is that they are drinking slowly in a social context, very small amount of alcohol. Apparently, the benefits of alcohol as a social lubricant are higher than the damage caused by alcohol as a poison. Source: Drunk: How We Sipped, Danced, and Stumbled Our Way to Civilization
You have to be careful with those kinds of anecdotes... ultimately we would like to see meta analyses specific to alcohol consumption instead of making broad generalizations from blue zones
I love the info and I love the editing!!
Very interesting, thank you. Maimonides though is not one of the „old greek dudes“
Hey Ali your videos are so knowledgeable 😊
That ad transition was fire 🔥
This was so helpful! Love your content, thank you Ali 🙏🏽🙏🏽
amazing video
Your video team is killer!!
I love this RUclips channel. Thank you Ali 😊
Nice and informative video. However I believe substituting synthetic prebiotic supplements with natural ones like yogurt(home made) , tamarind are more beneficial in the long term
Thanks for this video!
At 0:09 Ali laughing while reading BASB book.
Are there any tips or new research that would help to tackle brain fog/fatigue caused by long covid?
Wow. Value packed. Brain workout done for today 🎉 thank you Ali.
Ali's talking speed is perfect 😂 great video as always!
We didn't actually need the TIOLET reference at 9:03 thank you.
Love from INDIA
Great Video Ali. Another remarkable stuff.
I absolutely love your content. Thank you so much. If you could slow down the speed of your speech it would make it easier to process the valuable information you are sharing. Thank you
This matches so much with content mentioned in Ikigai book
Ali i need you..i don't know if you'll see this comment or not but i really need you ,your advice...m at home styding for my exam m in my master's my parents and brother want me to move out and experience the world but here my heart says let me study at home for my exam and becam what i want to be and then learn all these things ..also why they are saying this because m 24 and never went to any other place ,during school days for sports events i moved to many places ...now m confused in between choosing one out of these two choices, to go out and do everything by my own and study same stuff or stay at home with parents and instead of managing everything only manage my studies ...plz help me
Ali i m waiting for your Book.
I thought I was doing pretty good (eating healthy, exercising, not drinking, etc.) until 10:20 (I have no friends or relationships 😞)
Absolutely love this video.
Wonderful Ali
Another great video with a amazing value 💯
Well I could try to eat healthy here where I live but it is almost imposiible. There are fish, fruits, plants, vegetables available in shops but their quality is shi**ty. Eg tomatoes, when I buy tomato and cut it in half there is no smell of tomato and taste is like mix of one tomato and 10 liters of water. When I got tomatoes grown in my grandfathers yard, then it smell of tomato was in whole kitchen and it tasted great. Tomato from shop get mold after 3 or 4 days. Home grown tomato - it was in home about 10 -12 days and nothing happened with it. There is very big difference between growing food (like home) and food production (business). So ... I have to move from my country or become farmer to not to eat sh*t and poison in my food :)
Great content, as always 👍
Thank you soo much, Doc.. 👍🧡❤️💐
Amazing video 📷
Sir you are the positivity genrator❤
Thank you Ali for this content
The book Ikigai by Hector Garcia and Francesc MIralles is highly relatable to this topic.
Chat GPT 4 is powerful but Ali’s brain surpasses it….❤
Plot twist. This video script was made by chatgbt 4
This is such a great video, it’s so easy to forget that our mental and physical selves are connected!
dude, the aged effect is awesome😂
the editing is unreal
I had forgotten the doctor side of you😂❤🎉
Saturated fats bad for the brain? Hmmm…Not sure if I buy that one Ali. Besides good saturated fats are necessary for optimal brain function and development. ( coconut, avocado, ghee etc.)