ad remember the first 100 people who sign up with my link go.trainwell.net/Ellbat get 14 days FREE and $25 off their first month with trainwell !! A little video note: a lot of people have very rightly pointed out that some of these items (cold showers and intermittent fasting) have massively varying results for women. Cold showers need to be slightly hotter for women/people assigned female at birth, and intermittent fasting for so long might not be great for them, especially if menstruating. You should not fast if you're on your period! Most of the other items should be gender irrelevant as I tried to find studies that tested all genders, but I completely forgot to mention this and just want to do a little disclaimer that research in this area is often lacking for women. I am planning to redo this video without only studies tested using female participants, but for now please read Invisible Women by Caroline Criado Perez if you want to learn more about the implications of the missing data on women 🫶 I misspoke when I said testosterone peaks at 4pm, this isn't true! It peaks around 10/11am, but your overall body performance hits a peak around 4pm (body temp, energy levels, cognitive abilities, etc) and this massively helps with performance when working out. Additionally, sex at around this time causes testosterone spikes in all genders which helps with performance (which is why I got confused reading my script I think ahha, so sorry!). Also: please pick and choose parts of this routine that work for you. Never harm or injury yourself trying to make a fixed routine fit you- it likely won’t. It’s “scientifically perfect” not realistic or practical. If you work early or have a disability, a lot of these things won’t be possible. Please only do those that work for you!
5-6am wakeup 12 hours intermittent fasting Hydrate 0.5-1 liter water 5-10 minutes meditation Make your bed, do hygiene Lymphatic facial massage Stretching Exercise and sun exposure Cold exposure Moisturize Breakfast protein good fats carbs 10am productivity: pomodoro, tike blocking Standing while working Daily vitamins and minerals smoothie Caffeine time delayed at least 2 hours after waking 4pm workout or sex Clean room Do something creative Sunset walk Dinner and meal prep - high protein high carbs Warm shower 1-2 hours before bed Exfoliate and Moisturize Stretching Avoid blue light 1 hours before bed Tea
Time | Activity -------------------------|---------------------------------------------------------------------------------------------------------------------- 5:00 AM | Wake Up 5:05 AM | Hydrate (0.5-1 liter water) 5:15 AM | 5-10 Minutes Meditation 5:30 AM | Make Your Bed & Hygiene Routine 5:45 AM | Lymphatic Facial Massage 5:50 AM | Stretching 6:00 AM | Exercise & Sun Exposure 6:30 AM | Cold Exposure 6:45 AM | Moisturize 7:00 AM | Breakfast (High Protein, Good Fats, Carbs) - Begin 12-Hour Fast Window 8:00-10:00 AM | General Tasks, Relaxation, or Other Activities 10:00 AM | Productivity: Use Pomodoro Technique or Time-Blocking | Stand While Working | Daily Vitamins & Mineral Smoothie | Delay Caffeine Intake (at least 2 hours after waking) 12:00-4:00 AM | Work Sessions, Breaks, and Light Snacks if needed 4:00 PM | Workout or Engage in Intimacy | Clean Your Room | Do Something Creative 5:30 PM | Sunset Walk 7:00 PM | Dinner & Meal Prep (High Protein, High Carbs) - End 12-Hour Fast Window 8:00 PM | Warm Shower (1-2 hours before bed) 8:30 PM | Exfoliate & Moisturize 9:00 PM | Stretching 9:30 PM | Avoid Blue Light (1 hour before bed) 9:45 PM | Tea 10:00 PM | Wind Down for Sleep
Regarding putting a song on as a timer for the cold shower: Song 2 by Blur (woooohooo) is 2 min and 2 seconds and whether you love it or hate it, you will certainly be distracted from the cold.
as an esthetician who now studies psychology id like to clear some things up: 1. exfoliating every day damages your skin barrier, so does showering twice a day. 2. woman need 9-10 hours of sleep, not 7-8 like men, because our hormones mainly get produced while we sleep. (if ur female/ on your period do research before fasting please) 3. the study with the bedsheets sounds very much like correlation, not causation, but yeah ofc stay clean guys. other than that very informative and entertaining video!
@@laik2892 best for the skins biome is not even more than 4 times a week, as far as the scientific research goes. if you life in a very hot climate the standard might be different for you. and if you dont i would talk to a doctor why its necessary for you to shower twice a day (might be because you stripped your skin of all the natural oils and good bacteria that protect you from bad bacteria taking over)
About the cold showers. If you don't feel like having a cold shower the entire time, you can have a regular shower to start and then at the end turn it to cold for a few minutes.
The **only** way I am gonna do a cold shower is if I am sunburned, orrrr...totally "hot to trot" for a certain individual...and even then there's no guarantee a cold shower will work. 😂😂😂
I virtually have been doing this for roughly two years now, (definitely will add in more stuff) and it’s crazy the amount of work you get done and how great you feel
What the person above me said! For depression especially, I find the only way I can break out of it is doing things good for me. Even just like one walk outside or 15 minutes tidying my room. I wish you luck ❤️
It's super annoying when people ( including my therapist and doctor) suggest my mental illness could be for these reasons. Yes, these things help. Not going to say water, sleep, good food and workout don't help. But they do not "fix" you. That's like telling a cancer patient to just... Eat better. I know there is no ill will but, it's just annoying when people are surprised by my routine and realize I'm still suicidal and depressed. c@@nutella7608😅
Majority of scientific studies are performed on men with either no or very few women in the study group. It’s perfect for men because they have a stable 24 hour cycle. But women have a constantly changing 24 hour and 28-34 day cycle, so not everything in the scientifically perfect routine will work for us consistently unfortunately :(
I just wanted to mention that intermiten fasting is different for women (there is a spike, that men dont get while intermitten fasting) and also cold plunges should be warmer for women for the effect men get (I think its 16°C) but not a scientist
TRUE!!! It’s also important to note that intermittent fasting shouldn’t be done if you’re menstruating as it can be dangerous!!! Look after yourself 🫶🫶
@@l33lzonwh33lz Anemia usually. Women are more prone to it in general but even more prone to it during menstruation. Also the constant mild uterine contractions use up a fair amount of energy and can leave you woozy if you skip meals. Similar to why you should graze more when pregnant or breastfeeding, just a lot more mild.
@@tiryaclearsong421 Wow! Never heard that. I have alpha thalassemia, my blood over clots, but doesn't clot properly, and my platelets are misshapen so I don't hold proteins or oxygen properly. I'm on my cycle- I've only eaten candy and coffee for the past 4 days. My skin is yellow and my chest hurts 😂 The more you know!
i absolutely love how scientific these videos always get, i enjoy knowing the reasons behind things, it makes it way more interesting than other routine videos :D
I was watching your video while procrastinating and as soon as you got to the Pomodoro technique it was an ironic wake up call. I’m now watching your video broken into five minute segments! I feel 1000 times more productive- thanks for the video!
I will try almost everything but cold showers. There was a time in my life when the water heater was broken and my landlady didn't want to pay for a new one... it was the middle of winter and i was forced to take cold showers for a couple of weeks... hot showers are a requirement for me after that 😅
There's some research that shows that going outside with minimal layers in winter for 2 minutes produces the same effects! I feel like going outside is much more manageable for some people (myself included)
After watching the entire thing, my thoughts as some dingus with ADHD: All the stuff before breakfast would be incredibly hard to pull off for me, because they require so much executive function, which I simply do not possess before taking my meds, which I need breakfast for xD Plus, it’s so annoyingly difficult to stick to a routine for more than a few days for some reason, my brain just … throws one thing out of whack and then it’s all over, yet I also crave routine?! Conclusion: help. Also, I’m gonna go to sleep now, it’s midnight. Hope you’re sleeping well too, night night!
The channel How to ADHD might help. There's probably loads more of great ones too but this is the one I've watched the most (I also have executive dysfunction but I don't think I have ADHD).
@@dfjulesful oooh yes, I know that channel :D I did forget to say that the evening routine looks like a good idea for me, especially ditching the phone for a book
Flexible routines have been working really well for me. Each one of mine has a very small number of bare minimum steps and a selection of other steps for extra points. The goal then isn’t to do all steps of the routine but just to see if I have energy for some extra points. That way I don’t have to do the exact same thing every day and can trick my brain into feeling good about doing more than I aimed for. Edit: i also have adhd. It’s no fun, but building variety (= stimulation) into my routines made it a bit easier
You could definetly eat before starting these routines, and I think a good approach might be is to see every evening as a reset? Like "ok, did not do great today, starting again tomorrow". And adjust as you go, I usually give a new thing a week and then evaluate. Things might seem good in theory but then not work for you. I do a little list and prepare in the evening, and then I get the satisfaction of crossing stuff off. Then by the end of the week I get a pretty good indicator of what got done and not, and I can think about if I need to move stuff around for it to work, or just throw it out completely. And add _one_ thing at the time at first. _Maybe_ two.
I also have adhd an i have to have routines in place, otherwise i end up laying around the whole day. What works is having positive or negative reinforcement. If i dont brush my teeth after getring up, the feeling in my mouth is horrible and i dont like it. Or if i dont do my “closing shift” in my flat (dishes, vacuuming, dustong, putting clothes away), it really overwhelmes me in the morning cuz there is no physical space for me todo my stuff. I go to the gym on my way from school, and i have a few options for food - i have frozen veggies and meat that is ready to just take out the freezer and cook immeadiately. I have chicken i froze in a bigger batch, so i have to thaw it ovenight. And i also have some fresh produce in the fridge. I try to prepare for all situations - when i am tired and dont wanna cook, or when i know i will have time to do it. I also live in a studio aprtment with my partner and i get up significantly earlier than him, so i have to make myself breakfast the night before (overnight oats, pancakes with protein, or a sandwich). I have a 30 min window after i take my meds when i still can stomach food, so i usually try to eat atleast half of my big breakfast before the meds kick in, and other half like two hours later. I go to bed at the same time every day and i get up at similar times every day also. These have helped me trumnednously to keep my sanity and be able to study medschool, work part time and keep myself and my partner happy
We love to see that you have been so consistent and are enjoying your experience with trainwell so far! Thank you for sharing Brook with everyone even though there is slight jealousy with that. 🤣 Sharing is caring! 🫶
It would be great to have a time stamp on the routine to have an idea how long would it take and how realistic would be for someone who works 9-5 with 1 hour of commute
I didn’t do this because it depends. For example, the morning walk and stretching can be longer or shorter depending on your needs. The routine is adjustable for your needs! I talk more about this in my morning routine video, but it is a LOT to do in a day, so isn’t the most realistic at times!!
As someone who works from home this video was really helpful! Especially when you got into working through the day, staying productive. I am going to try some of the techniques explained in here next week and see if it helps with my productivity!
Honestly, the only part that is off the table is waiting for two hours to have coffee. Not so much for the caffeine, but I personally find the smell and taste of coffee in the early morning one of the most relaxing and satisfying rituals of my entire day.
I'm soRRY -- why is no one talking about that adenosine/cortisol stuff??? Like in the comments or IN LIFE???? I have spent a STUpid amount of time researching insomnia and sleep issues and why I feel like LITERAL DEATH, like I am waking up from being DEAD, in the morning and am tired for the entire day but then still can't fall asleep until 2am... and not once has any article, blog, video, ANYTHING said fngjker anything about adenosine and like wtf. WtF. If someone had just explained that to me instead of vague "go to bed and wake up at the same time every day" as though I WOULDN'T LOVE TO DO THAT ***IF MY FKING BODY LET ME***, maybe I'd know WHY it wasn't working for me. Maybe I'd have a better idea of where and how to start making changes instead of blindly trying every little tip and suggestion desperately hoping one will work. Maybe I wouldn't have spent 30 years of my life in either debilitating sleep deprivation or a wildly irregular sleep schedule with no inbetween no matter how fcking hard I try. Sorry, I'm so pissed off about this and will probably delete this comment in like a day but WHAT HTE FUKA. THIS SHOULD BE COMMON KNOWLEDGE AND WRITTEN ABOUT IN EVERY ARTICLE EVEN THE MOST BASIC MFING ARTICLES ABOUT SLEEP. Anyway thank you for including it in your video this has helped me a great deal and unlocked a bunch of research and shit about sleep I didn't know existed because of not knowing THIS ONE FCKING MAGIC WORD.
You might like the Dr. K (HealthygamerGG) lecture on sleep here on TH-cam. Puts the neuroscience and everything well together. Good luck fixing your sleep!
you should look into valerian for sleep!! it has helped me so much with falling asleep and staying asleep!! the only downside is having to take a 2 week break every 6 weeks so it doesn't lose it's affect
Your comment has brought me so much satisfaction through its relatability. Thank you. It has helped me too. I hope we can all apply this new knowledge and reap its benefits🥲🩷
Honestly most of this sounds like it´s a nice general routine to live by, which you can then modify whenever certain parts of it seem unnecessary or unrealistic because life is getting in the way. I think I´ll actually try this :)
As someone who lives in Scandinavia, where it is dark, rainy, and snowy from now until april, these sunlight walks and evening walks are difficult. There is no sun, and always dark, so one's body always thinks it is time to sleep..
Maybe look into taking the vitamins the sun will provide? It’s not the same but some vitamins d can definitely help with feeling tired. Even if it is a supplement.
as a reiki practitioner, i've found that if i do the gassho hand position (like praying) to amplify my reiki flow during cold showers, it feels like room temperature the second i put my hands together, almost like cheating lol
@@Ellbatreiki is new age spiritualism which invites unclean spirits. If you truly know reiki and energy then you know you’re inviting energies in to gain power. Which actually is cheating. You’re supposed to ask for power by actually praying. Not pretending to but reaping benefits based on science. Does it work? Sure? But it’s an ancient spiritual practice that invites unclean spirits in. You’ll never feel refreshed or like u have a perfect routine if ur constantly mind hacking and cheating. Edit and I say based on science because I know the energy is real even though science isn’t full intertwined and it’s still being studied.
Elle as a fellow CSF'er (that sounds unintentionally like an insult or an innuendo 😅) please don't be too hyper focused on productivity. Make sure you have plenty of time to rest/take breaks. I'm at the more severe end and made myself worse because I was working part time and didn't know I had CFS or anything about pacing. I completely overdid it due to bad advice from a doctor. Just something to keep in mind obviously you are not me/not in my situation just please be careful and kind to yourself 💜
Oh im so sorry you had that experience :( pacing is SO important. This video was actually delayed by a full month because my CFS was bad and I just couldn’t do it. I really appreciate you looking out for me! Do the same for yourself, listen to your body! 💗💗
@@Ellbat Thank you so much for replying 😊 I've had a flare up for the last couple of months too (hopefully coming out of it now). It's tough! I hope you are taking rests even during your good phases. I used to overdo it in my good phases and that would cause a huge crash. I'm better at pacing now and I have a rest day before going anywhere and afterwards. Enjoy your good phase 💜
Great video! However, it would be interesting to hear about the importance of social connections and their impact on our health too. Relationships play a huge role in well-being
12:22 Is this why my job insists we clean houses at cardio speeds all day and gets upset that i refuse to stress myself out by setting timers? Its wild. They like, expect things to be done at impossible speeds. Timers have never helped me go faster at work cuz like - i cant physically go that fast. But like if this is what theyre hearing i get why theyre upset now. I bet they heard that and ran with it.
Yeah, it's kind of unrealistic and unsustainable for most people to do the whole routine. I think the best approach would be to pick and choose certain parts of it and try to implement that into your life.
I usually start at 8.30/9 but a lot of that work I don’t do at my desk. For example, I started at 6am in this video and everything in my routine takes a bit longer because I have to film/talk. I think most of the morning routine stuff can be done within 2 hours, but even then - that’s a crazy amount to do for the average person who is probably exhausted from working so much. I talked more in the other videos about how scientifically perfect does not mean realistic or practical, and I think most people just decided to pick and choose the bits that worked best for them (that’s what I do!) 🤍
@@Ellbat I hear stuff like "scientifically perfect," and I immediately channel my inner hyena. 😂😂 I do appreciate science for what it has already done for humanity, but that's just it: we're not robots...and thusly, since when would robots meditate or do a lymphatic drainage routine? Not saying they're not beneficial, because they are, for us everyday humans w/actual lymph glands, and cortisol levels that are probably through the roof. So, yeah, "cherry-picking" the best things on an individual basis is likely the simplest thing to do. Oh, and another thing: for the ADHD folks, you don't necessarily have to sit down for meditation. A walk through a beautiful park/forest, doing Tai Chi, or any movement at all, done mindfully (which can be a meditation practice by itself), is excellent for focusing your "mental airwaves," as I like to call it. 😁
Thank you for this video, trying this shit feels so relatable and it was fun to watch. You can really be proud of yourself because you tries it all at the same time, though. That's something most people really wouldn't manage to be able to.
I imagine it does! You're still releasing the same endorphins and lowering stress. Although there is actually an element of human touch and connection, hugs and body to body connection has also been shown to lower cortisol and stress. It also regulates emotions and heart rate. But hugs are an anytime, any occasion type of thing
It does! The “exercise” (hehe) still releases the same endorphins, and is shown to increase confidence and positive body image (obviously it’s different for everyone, but healthy self pleasure is generally good)
“What’s new Scooby Doo” by Simple plan will awaken your inner child and it’s so nice you’ll want to hear it twice lol. It’s also 1:07 long so you’ll actually wanna play it twice.
Changing routines takes a long time too. And can be challenging. I am changing mine at the moment. And I can also confirm that I do sleep better and wake up after going 12 hours without eating. It DOES help make a difference. Your breakfast that you had looks really good to be honest with you.
7:20 I do want to add with the cold showers that not everybody takes to it. The power went out one night and I had a shower, it was cold because ya know... No power. I actually really enjoyed it so started doing it more often but after a couple days found myself tired as hell following the shower. I ended up stopping because it became too disruptive. I'm not sure why this happened for me, whether I exposed myself to the water too long, whether it's due to a condition I have or not I dunno. But don't feel bad about yourself if you find after a few days you're unable to get positive outcomes from the cold shower, you aren't alone.
Cold showers can wake you up temporarily, because- cold. But when you step out, you get a hit of dopamine & a feeling of well being. You also lower your body temperature which happens naturally when you sleep.
I always wondered about the water consumption after waking up each morning. It also helps get everything in your body’s system moving. Granola bars with protein are good for breakfast without wanting to eat too much.
Nice routine. It seems to be raining all day in the uk from September to May so that daily two walks is hard. Also with the wild swings in sunrise and sunset times over the year that light exposure is all over the place. I think a perfect week would involve proper cardio like running and some heavy weights.
Just subbed after stumbling on this video, I have done the same sort of thing over the last year, got off long term antidepressants (40 yrs) and the same with painkillers (pregablin) ADHD diagnosed at 55 so that explains a lot too Intermittent fasting and keto helped me lose 50lbs in weight and I'm almost insomnia free, after a lifetime of sleep issues Long story short, lifestyle is exactly what we make it, and a lot of the stuff out there is actually helpful 🎉
The way most of this isn't really doable when you have to get up at 4 AM. :( Maybe in the winter when the sun sets early, it's possible to do the night routine. Also, what's up with every site about insomnia suggesting warm beverages before bed? I'd have to pee 3 hours later. And then again another 3 hours later. That would be catastrophic for my insomnia. Do other people not have that problem? (Genuine question). Same with having a rich dinner: I'll get thirsty and drink too much water too late in the day and have to pee in the middle of the night - and can't fall back asleep. :/
yeah no I'd also have to get up and pee 😅 plus I have chronic reflux so if I'm having a big dinner I'll have to wait like 3 hours before I can think about lying down or else all the food'll celebrate a comeback lol. With the warm beverages I try to have it finished at least an hour before actually going to sleep, that usually works for me so I don't have to get up in the night. But I'm not sure you're still getting the supposed sleep benefits from it that way
as soon as i sleep i dont have to pee anymore. as a kid i used that during long car trips ... when you sleep your system cools down and the main activity stays in your brain processing your memories on priority so your body kinda freezes. the deeper the sleep the frozener your body.
Great video Elbat! I have been training myself to waking up and getting up every day at the same time and going to bed at the same time for about 2 months and have noticed a difference in my mood and rythym. Also been stretching to help with tension. Well done on this video, keep up the great work!
I knew your handle name sounded so familiar. After scrolling back 6 years, I realized you posted a video about your bulimia which I def watched bc I used to devour every piece of content where someone spoke about bulimia. Thankfully I’ve recovered since then and I’m hoping you have to! Cheers to finding your channel years later for non ED reasons.
My (and probably most people's) problem isthat I really just don't have the time during the week. I get up at 4:50 AM, go to the bath, get ready quickly, go with the dog, eat breakfast and go to the bus station for my bus to school. I get back home at 4 PM, go with the dog, do my homework, eat dinner and go to bed, there is little to no time for such a routine.. I live a probably kind of healthy life as a vegan and I have multiple sports I do, and as I said I usually go for walks with my dog 2 times a day. I wouldn't have time to do everything you said here, but I'll use some of the tips
I learned a lot from this video. I already do time blocking and really like the results. I’m going to start implementing the two hour wait for coffee and I’m going to try waking up at 5 instead of 6 to give myself the time to get my coffee finished by 10am
I think what they kinda forget here is how incredibly important socialising is, for mental health aswell as physical health and I find myself asking, where in this routine you would make time for this. Aswell as treats and rewards. It seems a little unbalanced and therefore not sustainable. Also, where do people with a 9-5 get the time in the day to do all the routines youre supposed to (even with meal prep and strict timing it seems kinda impossible) So my conclusion is, there is nothing like the perfect routine or life, but instead you have to find balance and a routine for your own life, that keeps you happy and healthy and this would not be it for me. I feel lile this sets a lot of people up for failure and therefore would influcence you negatively since youd feel bad that you cant do it. But Kudos for you for making it through!
A small time-hack is to do your night-time face-care routine before the shower, not after, as then you can skip washing it off and let the shower take care of that.
This is a genuinely perfect routine. I think a lot of us as kids naturally followed this. Waking up early for school. Catching the bus, hence getting the sun and a little exercise. At my school we used to have sports first thing in the morning, so more exercise, and later we would have lunch. So, intermittent fasting. Then time blocked study time in the hours of school. Later coming home. In the evening we would all go out to play. It definitely was perfect.
Did that seriously ever make you feel good, lol? All I remember is being miserable, tired, falling asleep on the bus, and just generally being in bad shape.
My urologist told me last time to not chug a bunch of water at once because that's bad for the bladder. Don't know where the cut off exactly is but he said 1,5 liters as an example. So maybe with the big amount of water in the morning anyone who tries it should take into account how big/tall they are and when it feels like too much. My tummy would probably hurt after like 800ml? 🤔 Or the water could be spaces out a little over the time of the morning routine.
Do what feels best for you. The research varies in amounts because it’s highly individual. The most I ever drink at once is 500ml. You should never injure yourself trying to follow a generic routine, always modify where relevant 🫶
Something that is not science based at all and purely my opinion/experience, is using candle light at the end of the night instead of lamp light! It helps me be able to see things while still being cozy and ready for sleep.
I have fibromyalgia and I tried cold showers several times in my life, sometimes voluntary, sometimes because of being poor. I usually break down every single time I do it, it makes me supertired right after it (like, ready to fall asleep again!), makes me very sore for days after. It's not for everyone. For me sauna is clearly much healthier, it lowers my pain, makes me feel energized, etc.
I would not be able to follow all of this routine, but I am tempted to test parts of it ! I think I could avoid a lot of inconveniences with ealthier habits ! I'll start with the morning routine, the short cold shower and going outside, and I'll see how it goes ^^ Thank you for testing this routine for us, it was educational
Like someone else said, thank you for modelling this so we don't have to Ellbat! The first thing in the morning walk 100% works for sleep-wake cycle regulation - my doggy alarm clock means I have to go out early every morning and suddenly I'm waking without setting my phone alarm at the same time everyday after years of struggling to wake. Although, every time I see cold showers/wild swimming making people feel happy and relaxed after, I wonder if I must be broken because cold showers make me feel angry for the rest of the day 😅
I’ve also heard you shouldn’t wear sunglasses or spf in the morning red light! The red light won’t damage your skin it actually builds up its resistance to the blue light the sun releases the rest of the day that burns you, so over time you actually won’t get burnt as easy. Same with your eyes, you can actually look into the sun that early and it builds the resistance on your eyes and can improve your vision. Covering it up with spf and glasses is keeping your skin and eye resistance low so sun will effect both of them worse!
Some thoughts because I'm super opinionated. Getting exercise outside is great but should definitely make sure you are wearing sunscreen and other sun protective gear:) Also, while most people take way too hot showers, def think room temp is best. However one likes to shower though is better than not getting one at all LOL I also love the coffee advice, silk pillow cases, and afternoon delight advice
Loved the video! What do you think you'll keep from the routine? The reading instead of doomscrolling (or watching youtube like I am right now..) is one i really want to get into the habit of!
the no phone before bed has been genuinely so good for my mental health and sleep schedule. that is STAYING. The exposure to sunlight as soon as you wake up is also one i try and do because i have noticed a massive difference in how long it takes me to feel awake/alert. I pick and choose the others depending on how i feel on the day, but cold showers/pomodoro/stretching are all fairly easy for me to work in and make a significant difference. I hope you can break your doomscrolling habit !!
Also, a reminder for our biologically female friends; for us, the science isn't really there! Most of these statistics are focused on male hormone production, so if these don't work for you, don't worry! Listen to your bodies and try your best 😊
Whenever I see these routines I wonder how I'm supposed to wake up at 6, exercise 30min and then get sunlight when where I live sunrise is at 8:30 right now and it`s not even winter yet...
In case someone wants to cut their water use. Instead of taking a warm shower you can apply warming cream on the neck. Unfortunately, my advice bases on personal experience. When I an very stressed I do that and I almost immediately relax then. It also saves time in my opinion. Nonetheless, this is a very good video I can learn from a lot.
I love how the time blocking thing was made purely for neurotypicals because if I have any form of deadline for my work I will get absolutely NOTHING done
So interesting! I can definitely see myself incorporating some of these strategies in my daily life. The only thing is that it's a lengthy morning routine, while my school starts at 8. Can I shuffle some things around?
I have no problem with keeping up with morning and night routines, but in the middle of the day, right after lunch, I immediately want to only sleep :D I went on a low carb diet but it did not help with that sleepyness (:
yes just go for a walk(15 - 30 min) right after finishing eating. It helps with your bowel movements and wakes you up when you get some fresh air and get some blood flowing. For me and many people i know it helps to avoid the food coma ;)
*laughs in 15 to 24 1/2 hour shifts at work. There is no way I can do one of these routines due to work, but this video was very interesting and informative. Thank you x
ad remember the first 100 people who sign up with my link go.trainwell.net/Ellbat get 14 days FREE and $25 off their first month with trainwell !!
A little video note: a lot of people have very rightly pointed out that some of these items (cold showers and intermittent fasting) have massively varying results for women. Cold showers need to be slightly hotter for women/people assigned female at birth, and intermittent fasting for so long might not be great for them, especially if menstruating. You should not fast if you're on your period! Most of the other items should be gender irrelevant as I tried to find studies that tested all genders, but I completely forgot to mention this and just want to do a little disclaimer that research in this area is often lacking for women. I am planning to redo this video without only studies tested using female participants, but for now please read Invisible Women by Caroline Criado Perez if you want to learn more about the implications of the missing data on women 🫶
I misspoke when I said testosterone peaks at 4pm, this isn't true! It peaks around 10/11am, but your overall body performance hits a peak around 4pm (body temp, energy levels, cognitive abilities, etc) and this massively helps with performance when working out. Additionally, sex at around this time causes testosterone spikes in all genders which helps with performance (which is why I got confused reading my script I think ahha, so sorry!).
Also: please pick and choose parts of this routine that work for you. Never harm or injury yourself trying to make a fixed routine fit you- it likely won’t. It’s “scientifically perfect” not realistic or practical. If you work early or have a disability, a lot of these things won’t be possible. Please only do those that work for you!
I am going to do this
@@JamesMarriottyou dropped this 👑
I had my onboarding call with Lu today 😤 ready to kick some ass tomorrow on my first work out
@@jamie5227 im so happy to hear it !!! let me know how it goes!
Thanks for living a perfect life so we don't have to Ellbat!
i know you usually comment in this style but this is genuinely such a funny comment
😂
😂❤
Always good to see you, Burden.
Lol😂@@AndrewD8Red
5-6am wakeup
12 hours intermittent fasting
Hydrate 0.5-1 liter water
5-10 minutes meditation
Make your bed, do hygiene
Lymphatic facial massage
Stretching
Exercise and sun exposure
Cold exposure
Moisturize
Breakfast protein good fats carbs
10am productivity: pomodoro, tike blocking
Standing while working
Daily vitamins and minerals smoothie
Caffeine time delayed at least 2 hours after waking
4pm workout or sex
Clean room
Do something creative
Sunset walk
Dinner and meal prep - high protein high carbs
Warm shower 1-2 hours before bed
Exfoliate and Moisturize
Stretching
Avoid blue light 1 hours before bed
Tea
God sent
ty
shut up
I mean it’s amazing if you can get sun exposure
Time | Activity
-------------------------|----------------------------------------------------------------------------------------------------------------------
5:00 AM | Wake Up
5:05 AM | Hydrate (0.5-1 liter water)
5:15 AM | 5-10 Minutes Meditation
5:30 AM | Make Your Bed & Hygiene Routine
5:45 AM | Lymphatic Facial Massage
5:50 AM | Stretching
6:00 AM | Exercise & Sun Exposure
6:30 AM | Cold Exposure
6:45 AM | Moisturize
7:00 AM | Breakfast (High Protein, Good Fats, Carbs) - Begin 12-Hour Fast Window
8:00-10:00 AM | General Tasks, Relaxation, or Other Activities
10:00 AM | Productivity: Use Pomodoro Technique or Time-Blocking
| Stand While Working
| Daily Vitamins & Mineral Smoothie
| Delay Caffeine Intake (at least 2 hours after waking)
12:00-4:00 AM | Work Sessions, Breaks, and Light Snacks if needed
4:00 PM | Workout or Engage in Intimacy
| Clean Your Room
| Do Something Creative
5:30 PM | Sunset Walk
7:00 PM | Dinner & Meal Prep (High Protein, High Carbs) - End 12-Hour Fast Window
8:00 PM | Warm Shower (1-2 hours before bed)
8:30 PM | Exfoliate & Moisturize
9:00 PM | Stretching
9:30 PM | Avoid Blue Light (1 hour before bed)
9:45 PM | Tea
10:00 PM | Wind Down for Sleep
Regarding putting a song on as a timer for the cold shower: Song 2 by Blur (woooohooo) is 2 min and 2 seconds and whether you love it or hate it, you will certainly be distracted from the cold.
10/10 recommendation. i hope people just fill the comments with 2 minute long songs hahaha
@@Ellbat”shnigedy ding dong” by Sbassbear (which is a remix from the Game Grumps) slaps and is almost exactly 2 minutes hehe
woohoooo
All I here is “Windows Down” by Big Time Rush, oop 😅
as an esthetician who now studies psychology id like to clear some things up: 1. exfoliating every day damages your skin barrier, so does showering twice a day. 2. woman need 9-10 hours of sleep, not 7-8 like men, because our hormones mainly get produced while we sleep. (if ur female/ on your period do research before fasting please) 3. the study with the bedsheets sounds very much like correlation, not causation, but yeah ofc stay clean guys. other than that very informative and entertaining video!
Showering twice a day DOES NOT damage your skin. I can't understand how there are people who don't take two showers
@@laik2892 best for the skins biome is not even more than 4 times a week, as far as the scientific research goes. if you life in a very hot climate the standard might be different for you. and if you dont i would talk to a doctor why its necessary for you to shower twice a day (might be because you stripped your skin of all the natural oils and good bacteria that protect you from bad bacteria taking over)
@@laik2892 maybe because it also affects your brain? Stop shouting.
It’s true that women need more sleep than men, however on average the difference is not about 2 hours, more like 20 minutes.
Biotechnologist here❤️
Whenever I actually start sleeping 8h a day Im just not tired enough at the bedtime. Like Im sleeping too long.
Can I just say I absolutely cackled every time I saw your feet blurred out!
Maybe she is saving that for another platform? (Cheeky throwback!)
@@jacqueline5791 exactly what I was thinking lol
I noticed the same thing. No freebies here my friends! Other times she covers them with her hands. Very funny. 😂
Now I have to watch it again 😂😂😂
Literally came to the comments section to see if anyone got that reference
About the cold showers. If you don't feel like having a cold shower the entire time, you can have a regular shower to start and then at the end turn it to cold for a few minutes.
The **only** way I am gonna do a cold shower is if I am sunburned, orrrr...totally "hot to trot" for a certain individual...and even then there's no guarantee a cold shower will work. 😂😂😂
Yeah anytime I do cold showers I start from a tolerable temp then slowly work the temp down so it's not a shock
I virtually have been doing this for roughly two years now, (definitely will add in more stuff) and it’s crazy the amount of work you get done and how great you feel
I’ll come back to this when I’m mentally well
maybe the rutine helps your mental recovery :)
sometimes you just have to break the cycle!
What the person above me said! For depression especially, I find the only way I can break out of it is doing things good for me. Even just like one walk outside or 15 minutes tidying my room. I wish you luck ❤️
Hahahahaha same
It's super annoying when people ( including my therapist and doctor) suggest my mental illness could be for these reasons. Yes, these things help. Not going to say water, sleep, good food and workout don't help. But they do not "fix" you. That's like telling a cancer patient to just... Eat better. I know there is no ill will but, it's just annoying when people are surprised by my routine and realize I'm still suicidal and depressed. c@@nutella7608😅
regarding cold showers in winter - i love bringing a space heater in the bathroom to make the experience less brutal before and after the shower
Majority of scientific studies are performed on men with either no or very few women in the study group. It’s perfect for men because they have a stable 24 hour cycle. But women have a constantly changing 24 hour and 28-34 day cycle, so not everything in the scientifically perfect routine will work for us consistently unfortunately :(
I just wanted to mention that intermiten fasting is different for women (there is a spike, that men dont get while intermitten fasting) and also cold plunges should be warmer for women for the effect men get (I think its 16°C) but not a scientist
TRUE!!! It’s also important to note that intermittent fasting shouldn’t be done if you’re menstruating as it can be dangerous!!! Look after yourself 🫶🫶
@@EllbatThats interesting! Why is that?
@@l33lzonwh33lz Anemia usually. Women are more prone to it in general but even more prone to it during menstruation. Also the constant mild uterine contractions use up a fair amount of energy and can leave you woozy if you skip meals. Similar to why you should graze more when pregnant or breastfeeding, just a lot more mild.
@@tiryaclearsong421
Wow! Never heard that. I have alpha thalassemia, my blood over clots, but doesn't clot properly, and my platelets are misshapen so I don't hold proteins or oxygen properly.
I'm on my cycle- I've only eaten candy and coffee for the past 4 days. My skin is yellow and my chest hurts 😂
The more you know!
@@illiatiia Please see a doctor. Both those symptoms need to be checked out. Look after yourself ❤
This video could not have been timed better... time to get over my breakup and work on myself! Thanks for doing all the research for me, bestie
i absolutely love how scientific these videos always get, i enjoy knowing the reasons behind things, it makes it way more interesting than other routine videos :D
I was watching your video while procrastinating and as soon as you got to the Pomodoro technique it was an ironic wake up call. I’m now watching your video broken into five minute segments! I feel 1000 times more productive- thanks for the video!
I will try almost everything but cold showers. There was a time in my life when the water heater was broken and my landlady didn't want to pay for a new one... it was the middle of winter and i was forced to take cold showers for a couple of weeks... hot showers are a requirement for me after that 😅
There's some research that shows that going outside with minimal layers in winter for 2 minutes produces the same effects! I feel like going outside is much more manageable for some people (myself included)
@@vanessahoskins9389 Ooh, thank you for sharing. I might be able to do this soon! (And then take a warm shower in the evening hehe)
Also! You have your delay your caffeine or tea intake from 1 to 2 hours after eating so that they don’t mess with iron absorption
After watching the entire thing, my thoughts as some dingus with ADHD:
All the stuff before breakfast would be incredibly hard to pull off for me, because they require so much executive function, which I simply do not possess before taking my meds, which I need breakfast for xD
Plus, it’s so annoyingly difficult to stick to a routine for more than a few days for some reason, my brain just … throws one thing out of whack and then it’s all over, yet I also crave routine?! Conclusion: help. Also, I’m gonna go to sleep now, it’s midnight. Hope you’re sleeping well too, night night!
The channel How to ADHD might help. There's probably loads more of great ones too but this is the one I've watched the most (I also have executive dysfunction but I don't think I have ADHD).
@@dfjulesful oooh yes, I know that channel :D
I did forget to say that the evening routine looks like a good idea for me, especially ditching the phone for a book
Flexible routines have been working really well for me. Each one of mine has a very small number of bare minimum steps and a selection of other steps for extra points. The goal then isn’t to do all steps of the routine but just to see if I have energy for some extra points. That way I don’t have to do the exact same thing every day and can trick my brain into feeling good about doing more than I aimed for. Edit: i also have adhd. It’s no fun, but building variety (= stimulation) into my routines made it a bit easier
You could definetly eat before starting these routines, and I think a good approach might be is to see every evening as a reset?
Like "ok, did not do great today, starting again tomorrow".
And adjust as you go, I usually give a new thing a week and then evaluate.
Things might seem good in theory but then not work for you.
I do a little list and prepare in the evening, and then I get the satisfaction of crossing stuff off.
Then by the end of the week I get a pretty good indicator of what got done and not, and I can think about if I need to move stuff around for it to work, or just throw it out completely.
And add _one_ thing at the time at first. _Maybe_ two.
I also have adhd an i have to have routines in place, otherwise i end up laying around the whole day. What works is having positive or negative reinforcement. If i dont brush my teeth after getring up, the feeling in my mouth is horrible and i dont like it. Or if i dont do my “closing shift” in my flat (dishes, vacuuming, dustong, putting clothes away), it really overwhelmes me in the morning cuz there is no physical space for me todo my stuff. I go to the gym on my way from school, and i have a few options for food - i have frozen veggies and meat that is ready to just take out the freezer and cook immeadiately. I have chicken i froze in a bigger batch, so i have to thaw it ovenight. And i also have some fresh produce in the fridge. I try to prepare for all situations - when i am tired and dont wanna cook, or when i know i will have time to do it. I also live in a studio aprtment with my partner and i get up significantly earlier than him, so i have to make myself breakfast the night before (overnight oats, pancakes with protein, or a sandwich). I have a 30 min window after i take my meds when i still can stomach food, so i usually try to eat atleast half of my big breakfast before the meds kick in, and other half like two hours later. I go to bed at the same time every day and i get up at similar times every day also. These have helped me trumnednously to keep my sanity and be able to study medschool, work part time and keep myself and my partner happy
We love to see that you have been so consistent and are enjoying your experience with trainwell so far! Thank you for sharing Brook with everyone even though there is slight jealousy with that. 🤣 Sharing is caring! 🫶
love u trainwell
It would be great to have a time stamp on the routine to have an idea how long would it take and how realistic would be for someone who works 9-5 with 1 hour of commute
I didn’t do this because it depends. For example, the morning walk and stretching can be longer or shorter depending on your needs. The routine is adjustable for your needs! I talk more about this in my morning routine video, but it is a LOT to do in a day, so isn’t the most realistic at times!!
As someone who works from home this video was really helpful! Especially when you got into working through the day, staying productive. I am going to try some of the techniques explained in here next week and see if it helps with my productivity!
Start off the shower warm but turn the water colder at the end for however long. Get the best of both worlds.
Honestly, the only part that is off the table is waiting for two hours to have coffee. Not so much for the caffeine, but I personally find the smell and taste of coffee in the early morning one of the most relaxing and satisfying rituals of my entire day.
same. i was thinking maybe to replace with decaf for those two hours, prob be the same effect ?
I'm soRRY -- why is no one talking about that adenosine/cortisol stuff??? Like in the comments or IN LIFE???? I have spent a STUpid amount of time researching insomnia and sleep issues and why I feel like LITERAL DEATH, like I am waking up from being DEAD, in the morning and am tired for the entire day but then still can't fall asleep until 2am... and not once has any article, blog, video, ANYTHING said fngjker anything about adenosine and like wtf. WtF. If someone had just explained that to me instead of vague "go to bed and wake up at the same time every day" as though I WOULDN'T LOVE TO DO THAT ***IF MY FKING BODY LET ME***, maybe I'd know WHY it wasn't working for me. Maybe I'd have a better idea of where and how to start making changes instead of blindly trying every little tip and suggestion desperately hoping one will work. Maybe I wouldn't have spent 30 years of my life in either debilitating sleep deprivation or a wildly irregular sleep schedule with no inbetween no matter how fcking hard I try.
Sorry, I'm so pissed off about this and will probably delete this comment in like a day but WHAT HTE FUKA. THIS SHOULD BE COMMON KNOWLEDGE AND WRITTEN ABOUT IN EVERY ARTICLE EVEN THE MOST BASIC MFING ARTICLES ABOUT SLEEP.
Anyway thank you for including it in your video this has helped me a great deal and unlocked a bunch of research and shit about sleep I didn't know existed because of not knowing THIS ONE FCKING MAGIC WORD.
You might like the Dr. K (HealthygamerGG) lecture on sleep here on TH-cam. Puts the neuroscience and everything well together. Good luck fixing your sleep!
you should look into valerian for sleep!! it has helped me so much with falling asleep and staying asleep!! the only downside is having to take a 2 week break every 6 weeks so it doesn't lose it's affect
I feel you bestie, good luck
Your comment has brought me so much satisfaction through its relatability. Thank you.
It has helped me too. I hope we can all apply this new knowledge and reap its benefits🥲🩷
Whats your diet like?
Honestly most of this sounds like it´s a nice general routine to live by, which you can then modify whenever certain parts of it seem unnecessary or unrealistic because life is getting in the way. I think I´ll actually try this :)
As someone who lives in Scandinavia, where it is dark, rainy, and snowy from now until april, these sunlight walks and evening walks are difficult. There is no sun, and always dark, so one's body always thinks it is time to sleep..
They can be expensive, but you can use light mimicking lamps! They can have the same impact and work for people in darker places of the world!
Maybe look into taking the vitamins the sun will provide? It’s not the same but some vitamins d can definitely help with feeling tired. Even if it is a supplement.
chicken lamps are cheap and can really help with this lol! plus all of the benefits of red light therapy
Blurring your feet is HILARIOUS to me. Straight "NOT TODAY WIKIFEET SATAN!!!" XDDD
as a reiki practitioner, i've found that if i do the gassho hand position (like praying) to amplify my reiki flow during cold showers, it feels like room temperature the second i put my hands together, almost like cheating lol
i love reiki !! will give this a go thank you 🫶
@@Ellbatreiki is new age spiritualism which invites unclean spirits. If you truly know reiki and energy then you know you’re inviting energies in to gain power. Which actually is cheating.
You’re supposed to ask for power by actually praying. Not pretending to but reaping benefits based on science. Does it work? Sure? But it’s an ancient spiritual practice that invites unclean spirits in. You’ll never feel refreshed or like u have a perfect routine if ur constantly mind hacking and cheating.
Edit and I say based on science because I know the energy is real even though science isn’t full intertwined and it’s still being studied.
This video is really well planned and executed. Good job.
YAYYYYY!! So excited to watch! Hope you're doing well ❤️
Elle as a fellow CSF'er (that sounds unintentionally like an insult or an innuendo 😅) please don't be too hyper focused on productivity. Make sure you have plenty of time to rest/take breaks. I'm at the more severe end and made myself worse because I was working part time and didn't know I had CFS or anything about pacing. I completely overdid it due to bad advice from a doctor. Just something to keep in mind obviously you are not me/not in my situation just please be careful and kind to yourself 💜
Oh im so sorry you had that experience :( pacing is SO important. This video was actually delayed by a full month because my CFS was bad and I just couldn’t do it. I really appreciate you looking out for me! Do the same for yourself, listen to your body! 💗💗
@@Ellbatsee!!! Build in rest and breaks and then you don’t have a flare up!!!
@@Ellbat Thank you so much for replying 😊 I've had a flare up for the last couple of months too (hopefully coming out of it now). It's tough! I hope you are taking rests even during your good phases. I used to overdo it in my good phases and that would cause a huge crash. I'm better at pacing now and I have a rest day before going anywhere and afterwards. Enjoy your good phase 💜
Great video! However, it would be interesting to hear about the importance of social connections and their impact on our health too. Relationships play a huge role in well-being
I cannot imagine doing so many activities in a single day, it seems exhausting.
And boring tbh. I can't imagine my life boiling down to just working, exercising and making food, feels kinda robotic.
@@MeliceNixwhat do you usually do?
@@amy-jj6cm study or work
12:22 Is this why my job insists we clean houses at cardio speeds all day and gets upset that i refuse to stress myself out by setting timers? Its wild. They like, expect things to be done at impossible speeds. Timers have never helped me go faster at work cuz like - i cant physically go that fast. But like if this is what theyre hearing i get why theyre upset now. I bet they heard that and ran with it.
If I have a work from home job that pays well and doesn't require me to sit in front of the computer for 8 hours, this routine would be fire 🔥
you start working at 10am... so if i did this id have to wake up at- lets see.... right, 3am. fuck no.
Exactly! Most of these are impossible for the average worker, let alone working parents.
Yeah, it's kind of unrealistic and unsustainable for most people to do the whole routine. I think the best approach would be to pick and choose certain parts of it and try to implement that into your life.
Science does say it's best for your health to be rich so... Just be rich /s
I usually start at 8.30/9 but a lot of that work I don’t do at my desk. For example, I started at 6am in this video and everything in my routine takes a bit longer because I have to film/talk.
I think most of the morning routine stuff can be done within 2 hours, but even then - that’s a crazy amount to do for the average person who is probably exhausted from working so much.
I talked more in the other videos about how scientifically perfect does not mean realistic or practical, and I think most people just decided to pick and choose the bits that worked best for them (that’s what I do!) 🤍
@@Ellbat I hear stuff like "scientifically perfect," and I immediately channel my inner hyena. 😂😂 I do appreciate science for what it has already done for humanity, but that's just it: we're not robots...and thusly, since when would robots meditate or do a lymphatic drainage routine? Not saying they're not beneficial, because they are, for us everyday humans w/actual lymph glands, and cortisol levels that are probably through the roof.
So, yeah, "cherry-picking" the best things on an individual basis is likely the simplest thing to do. Oh, and another thing: for the ADHD folks, you don't necessarily have to sit down for meditation. A walk through a beautiful park/forest, doing Tai Chi, or any movement at all, done mindfully (which can be a meditation practice by itself), is excellent for focusing your "mental airwaves," as I like to call it. 😁
Thank you for this video, trying this shit feels so relatable and it was fun to watch. You can really be proud of yourself because you tries it all at the same time, though. That's something most people really wouldn't manage to be able to.
4:33 not the censored piggiess
She's so mean to us :(
you are feral
I laughed hard at the thought of Editing Ellbat seeing that and shouting: "No! No free feet. Pixeled!!!"
Does solo "exercise" help with the health improvement? 😄 My husband isn't always available for sex at 4 pm
I was thinking the same thing, mainly because my husband is lost and hasn't found me yet
Been single all my life. Solo with lots of self massage is always synonymous we with sex.
I imagine it does! You're still releasing the same endorphins and lowering stress. Although there is actually an element of human touch and connection, hugs and body to body connection has also been shown to lower cortisol and stress. It also regulates emotions and heart rate. But hugs are an anytime, any occasion type of thing
It does! The “exercise” (hehe) still releases the same endorphins, and is shown to increase confidence and positive body image (obviously it’s different for everyone, but healthy self pleasure is generally good)
@@girlvstheuniverselol mine must be lost as well. I’m waiting!
“What’s new Scooby Doo” by Simple plan will awaken your inner child and it’s so nice you’ll want to hear it twice lol. It’s also 1:07 long so you’ll actually wanna play it twice.
Changing routines takes a long time too. And can be challenging. I am changing mine at the moment. And I can also confirm that I do sleep better and wake up after going 12 hours without eating. It DOES help make a difference. Your breakfast that you had looks really good to be honest with you.
this video was super informative and entertaining!! thanks elena xx
Loving the commitment to the "no free feet" lifestyle!
6:56 yep that’s me balls of steel 😂😂 I don’t know it just feels warm now
7:20 I do want to add with the cold showers that not everybody takes to it. The power went out one night and I had a shower, it was cold because ya know... No power. I actually really enjoyed it so started doing it more often but after a couple days found myself tired as hell following the shower. I ended up stopping because it became too disruptive. I'm not sure why this happened for me, whether I exposed myself to the water too long, whether it's due to a condition I have or not I dunno. But don't feel bad about yourself if you find after a few days you're unable to get positive outcomes from the cold shower, you aren't alone.
Cold showers can wake you up temporarily, because- cold. But when you step out, you get a hit of dopamine & a feeling of well being. You also lower your body temperature which happens naturally when you sleep.
I do something similar to this after my own research and it works out very similar. Plus my husband has learned to love 4pm... o.O
I always wondered about the water consumption after waking up each morning. It also helps get everything in your body’s system moving. Granola bars with protein are good for breakfast without wanting to eat too much.
Our comfort zoomer has returned! Seriously, I love your content and I’m so hyped to watch this, I’ve been binging older stuff recently hahaha
Nice routine. It seems to be raining all day in the uk from September to May so that daily two walks is hard. Also with the wild swings in sunrise and sunset times over the year that light exposure is all over the place.
I think a perfect week would involve proper cardio like running and some heavy weights.
I love the way you edit these videos - the vibes are vibing✨️ This was really interesting!! hope the cats are good too x
Thank you for preparing with so much research and sharing the science! Loving it!
Just subbed after stumbling on this video, I have done the same sort of thing over the last year, got off long term antidepressants (40 yrs) and the same with painkillers (pregablin)
ADHD diagnosed at 55 so that explains a lot too
Intermittent fasting and keto helped me lose 50lbs in weight and I'm almost insomnia free, after a lifetime of sleep issues
Long story short, lifestyle is exactly what we make it, and a lot of the stuff out there is actually helpful 🎉
It’s so refreshing to see someone so realistic and relatable 👏🏻
ooooooh SNAP, happy Libra season! HBD SOON (or if it already happened in the past few days). 💜
omg thank u !!! it's tomorrow. i hope you have a good birthday too bestie !
@@Ellbat mine's next week and thank uuuuuu! 🥰
@@EllbatWait tomorrow meaning september 27? Because mine is too👀🎉
@@Ellbathappy birthday 🎂
@@Ellbat happy birfday Elena!!!
The way most of this isn't really doable when you have to get up at 4 AM. :( Maybe in the winter when the sun sets early, it's possible to do the night routine. Also, what's up with every site about insomnia suggesting warm beverages before bed? I'd have to pee 3 hours later. And then again another 3 hours later. That would be catastrophic for my insomnia. Do other people not have that problem? (Genuine question). Same with having a rich dinner: I'll get thirsty and drink too much water too late in the day and have to pee in the middle of the night - and can't fall back asleep. :/
same with the hydration and insomnia issues 😞
I don't have this issue but my husband does. Stop drinking anything at least an hour before bed.
yeah no I'd also have to get up and pee 😅 plus I have chronic reflux so if I'm having a big dinner I'll have to wait like 3 hours before I can think about lying down or else all the food'll celebrate a comeback lol. With the warm beverages I try to have it finished at least an hour before actually going to sleep, that usually works for me so I don't have to get up in the night. But I'm not sure you're still getting the supposed sleep benefits from it that way
as soon as i sleep i dont have to pee anymore.
as a kid i used that during long car trips ...
when you sleep your system cools down
and the main activity stays in your brain processing your memories on priority
so your body kinda freezes.
the deeper the sleep the frozener your body.
Maybe you should try the dinner 3 hours before bed and drink 1/2 hour befor bed thing so you have time to go to the bathroom before sleep.
You're back!!!
hello !!
Great video Elbat! I have been training myself to waking up and getting up every day at the same time and going to bed at the same time for about 2 months and have noticed a difference in my mood and rythym. Also been stretching to help with tension. Well done on this video, keep up the great work!
I knew your handle name sounded so familiar. After scrolling back 6 years, I realized you posted a video about your bulimia which I def watched bc I used to devour every piece of content where someone spoke about bulimia. Thankfully I’ve recovered since then and I’m hoping you have to! Cheers to finding your channel years later for non ED reasons.
My (and probably most people's) problem isthat I really just don't have the time during the week. I get up at 4:50 AM, go to the bath, get ready quickly, go with the dog, eat breakfast and go to the bus station for my bus to school. I get back home at 4 PM, go with the dog, do my homework, eat dinner and go to bed, there is little to no time for such a routine.. I live a probably kind of healthy life as a vegan and I have multiple sports I do, and as I said I usually go for walks with my dog 2 times a day. I wouldn't have time to do everything you said here, but I'll use some of the tips
I learned a lot from this video. I already do time blocking and really like the results. I’m going to start implementing the two hour wait for coffee and I’m going to try waking up at 5 instead of 6 to give myself the time to get my coffee finished by 10am
I think what they kinda forget here is how incredibly important socialising is, for mental health aswell as physical health and I find myself asking, where in this routine you would make time for this. Aswell as treats and rewards. It seems a little unbalanced and therefore not sustainable.
Also, where do people with a 9-5 get the time in the day to do all the routines youre supposed to (even with meal prep and strict timing it seems kinda impossible)
So my conclusion is, there is nothing like the perfect routine or life, but instead you have to find balance and a routine for your own life, that keeps you happy and healthy and this would not be it for me. I feel lile this sets a lot of people up for failure and therefore would influcence you negatively since youd feel bad that you cant do it.
But Kudos for you for making it through!
I missed this!! Cant wait for tomorrow
This is pretty much how i want to live my life and i can proudly say this is my life goal: to have such a lifestyle.
A small time-hack is to do your night-time face-care routine before the shower, not after, as then you can skip washing it off and let the shower take care of that.
This is a genuinely perfect routine. I think a lot of us as kids naturally followed this.
Waking up early for school. Catching the bus, hence getting the sun and a little exercise.
At my school we used to have sports first thing in the morning, so more exercise, and later we would have lunch. So, intermittent fasting.
Then time blocked study time in the hours of school. Later coming home. In the evening we would all go out to play. It definitely was perfect.
Did that seriously ever make you feel good, lol? All I remember is being miserable, tired, falling asleep on the bus, and just generally being in bad shape.
I always liked the word tryptophan. "Trip to fun"😂
Touch by KATSEYE is 2 minutes, 9 seconds :)
Also! Speed Drive by Charli XCX (from the Barbie movie) is 1:57!
You can practice the dance while showeing
My urologist told me last time to not chug a bunch of water at once because that's bad for the bladder. Don't know where the cut off exactly is but he said 1,5 liters as an example. So maybe with the big amount of water in the morning anyone who tries it should take into account how big/tall they are and when it feels like too much. My tummy would probably hurt after like 800ml? 🤔 Or the water could be spaces out a little over the time of the morning routine.
Do what feels best for you. The research varies in amounts because it’s highly individual. The most I ever drink at once is 500ml. You should never injure yourself trying to follow a generic routine, always modify where relevant 🫶
Me seeing this at 1 am: “interesting”
Something that is not science based at all and purely my opinion/experience, is using candle light at the end of the night instead of lamp light! It helps me be able to see things while still being cozy and ready for sleep.
I have fibromyalgia and I tried cold showers several times in my life, sometimes voluntary, sometimes because of being poor. I usually break down every single time I do it, it makes me supertired right after it (like, ready to fall asleep again!), makes me very sore for days after. It's not for everyone. For me sauna is clearly much healthier, it lowers my pain, makes me feel energized, etc.
I would not be able to follow all of this routine, but I am tempted to test parts of it ! I think I could avoid a lot of inconveniences with ealthier habits ! I'll start with the morning routine, the short cold shower and going outside, and I'll see how it goes ^^ Thank you for testing this routine for us, it was educational
Some of this stuff I do out of instinct 😭🙏 so glad it’s actually beneficial
I am glad you felt better this week. :)
Like someone else said, thank you for modelling this so we don't have to Ellbat! The first thing in the morning walk 100% works for sleep-wake cycle regulation - my doggy alarm clock means I have to go out early every morning and suddenly I'm waking without setting my phone alarm at the same time everyday after years of struggling to wake.
Although, every time I see cold showers/wild swimming making people feel happy and relaxed after, I wonder if I must be broken because cold showers make me feel angry for the rest of the day 😅
First thing I thought when you said trainwell was "Oh no what happened to copilot and brooke??" I literally just needed to wait like 5 seconds
I’ve also heard you shouldn’t wear sunglasses or spf in the morning red light! The red light won’t damage your skin it actually builds up its resistance to the blue light the sun releases the rest of the day that burns you, so over time you actually won’t get burnt as easy. Same with your eyes, you can actually look into the sun that early and it builds the resistance on your eyes and can improve your vision. Covering it up with spf and glasses is keeping your skin and eye resistance low so sun will effect both of them worse!
Some thoughts because I'm super opinionated. Getting exercise outside is great but should definitely make sure you are wearing sunscreen and other sun protective gear:) Also, while most people take way too hot showers, def think room temp is best. However one likes to shower though is better than not getting one at all LOL I also love the coffee advice, silk pillow cases, and afternoon delight advice
spf is genuinely so overlooked, it's arguably the most important thing. protect your skin !
@@Ellbat the cheapest anti skin cancer treatment and anti aging all in one, what more can you want?
Loved the video! What do you think you'll keep from the routine?
The reading instead of doomscrolling (or watching youtube like I am right now..) is one i really want to get into the habit of!
the no phone before bed has been genuinely so good for my mental health and sleep schedule. that is STAYING. The exposure to sunlight as soon as you wake up is also one i try and do because i have noticed a massive difference in how long it takes me to feel awake/alert. I pick and choose the others depending on how i feel on the day, but cold showers/pomodoro/stretching are all fairly easy for me to work in and make a significant difference. I hope you can break your doomscrolling habit !!
The simplified more serotonin = more melatonin does also explain why depressed people often have sleeping issues!
Also, a reminder for our biologically female friends; for us, the science isn't really there! Most of these statistics are focused on male hormone production, so if these don't work for you, don't worry! Listen to your bodies and try your best 😊
Do you have this as a full day schedule with times? I would love that. And once again steller video :)
I would love a video with a recipes. All those meals look delicious!
Whenever I see these routines I wonder how I'm supposed to wake up at 6, exercise 30min and then get sunlight when where I live sunrise is at 8:30 right now and it`s not even winter yet...
go with the sun, not the time haha
Thank you for this video!
Happy early birthday!! Birthday buddy
Thank you sm!!!!
so much science! very nice video!
In case someone wants to cut their water use. Instead of taking a warm shower you can apply warming cream on the neck. Unfortunately, my advice bases on personal experience. When I an very stressed I do that and I almost immediately relax then. It also saves time in my opinion. Nonetheless, this is a very good video I can learn from a lot.
I love how the time blocking thing was made purely for neurotypicals because if I have any form of deadline for my work I will get absolutely NOTHING done
So interesting! I can definitely see myself incorporating some of these strategies in my daily life. The only thing is that it's a lengthy morning routine, while my school starts at 8. Can I shuffle some things around?
Girl I know with the indecisiveness! I'a libra moon and it's difficult!!!
I have no problem with keeping up with morning and night routines, but in the middle of the day, right after lunch, I immediately want to only sleep :D I went on a low carb diet but it did not help with that sleepyness (:
Same! I just crash. I’ve heard that a 20 minute walk right after eating helps but have not mustered the energy to try it yet
yes just go for a walk(15 - 30 min) right after finishing eating. It helps with your bowel movements and wakes you up when you get some fresh air and get some blood flowing. For me and many people i know it helps to avoid the food coma ;)
this was such an interesting video!!
I think I need to rewatch this and take notes
*laughs in 15 to 24 1/2 hour shifts at work.
There is no way I can do one of these routines due to work, but this video was very interesting and informative. Thank you x
i am definitely trying this out
Sedimentary is the rock, love. ❤
That fact you feel you have to blur out your feet is pricless 😂😂😂 and shows how weird other peaople can be 😂😂😂😂 it for shur gave me a chuckel
Yay, a new video!❤
I love that I recognized the Airvibe Pro from the Instagram screenshot in the beginning :') Just got one myself lmao