My Evidence-Based Braincare Routine

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:
aliabdaal.notion.site/How-to-...
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My health coach Dan: www.danfounder.com/
🎙 Check out my weekly podcast, Deep Dive where I interview entrepreneurs, creators and other inspiring people - / deepdivewithaliabdaal
🍿WATCH NEXT:
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My Evidence-Based Skincare Routine: • My Evidence-Based Skin...
7 Myths Ruining Your Sleep: • Why You're Always Tire...
⌚️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 FREE ONLINE COURSES:
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🎓 How to Study for Exams - An Evidence-Based Masterclass - go.aliabdaal.com/course/studying
🎬 KZbin for Beginners - Everything You Need To Know To Start - go.aliabdaal.com/course/YouTu...
MY CREATOR COURSES
🎬 Check out my free 7 day email course on how to become a part-time KZbinr: aliabdaal.com/part-time-youtu...
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MY FAVOURITE GEAR
🧑‍💻My MacBook Skin (& other tech): dbrand.com/palettes
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⌨️ My Keyboard - Wireless Coral mechanical keyboard (Cherry Blue) -go.aliabdaal.com/keyboard
📝 My favourite iPad Screen Protector - Paperlike - go.aliabdaal.com/paperlike
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MY FAVOURITE TOOLS
🚀 VidIQ - How I optimise my KZbin videos - go.aliabdaal.com/vidiq
📚 Readwise - How I remember what I read - go.aliabdaal.com/readwise
🎵 Epidemic Sound - Where I get my music (amazing for KZbinrs) - go.aliabdaal.com/epidemicsound
MY KEY LINKS
🌍 My website / blog - www.aliabdaal.com/
🐦 Twitter - / aliabdaal
📸 Instagram - / aliabdaal
WHO AM I:
I’m Ali, a KZbinr, 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 (kzbin.info/door/hfo..., and I write a weekly email newsletter that contains some quick thoughts + links to interesting things (go.aliabdaal.com/subscribe-su....
PS: Some of the links in this description are affiliate links that I get a kickback from 😜

[@aliabdaal]

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.

[@kko3500]

Hi Ali, l have G6PD deficienc, is it ok for me to take the supplement?

[@AppleMasterChris]

Hey bro, why did you hide my previous comment? Legally you have to disclose if youre an investor in this company.

[@meaj7969]

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

[@Ali-ew9gv]

You’re also an investor and you should disclose that

[@Federgeistchen-cg2nr]

Is there any study by an unbiased source that prove the benefits by Heights?

[@transformingstep]

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.

[@shadanlari2536]

To summarise: 1-Diet 2-physical activity 3-sleep 4-learning 5-social life

[@64Rubix]

I really like how you present achievable ways to achieve these strategies rather than unrealistically punishing demands

[@shumatsuopost]

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!

[@TheArtificialAnalyst]

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!

[@NourZibdeh]

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 ❤

[@HermitFanimations]

I’m not a dietitian but I love learning about gut health! So important Grateful for people like you!

[@heatherflynn]

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.

[@RyanDaMannn]

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.

[@Hamza97]

6:43 aesthetic physique is coming in strong

[@aliabdaal]

Hehe thanks

[@Ishfaqmajeed476]

I am your big fan Hamza brother❤

[@ziyaaddhorat]

Nice to see you here bro

[@SpellboundHaven]

Dear Ali Abdaal, I just wanted to drop by and let you know how much I appreciate your KZbin 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!

[@LearnAndTransform561]

I love your video Ali. Hope it’s gonna go viral soon! I am passionate about being mindful about my brain health! Thanks.

[@theSocraticWarrior]

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!

[@RashidKapadia]

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!

[@JoelRosenfeld]

That aging effect at the beginning was trippy!

[@vrd1978]

What a smooth transition between old Ali and young Ali

[@Selsmittenxo]

a Wise Ali coming through👴🏽

[@ZeinabeeM]

As always, I learned so much. Thank you. I'll make sure to reflect on my lifestyle and optimize it the best I can

[@sanil7414]

Ur Video editing is improving day by day! Just awesome editing and effects💓

[@tahsin_hassan_akash]

Hey Ali, your recent evidence based sleep routine & the podcast with Sophie Medlin was great.

[@Lathamhipsurgery]

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!

[@william.the.writer]

This is my favorite video so far. I'm always interested in brain health and care!

[@Makak-gl9tp]

I love the idea of exploring longevity and evidence-based tipps, good work!

[@jessgriffith2678]

This was so helpful! Love your content, thank you Ali 🙏🏽🙏🏽

[@liezelvdmunlimited]

Wow. Value packed. Brain workout done for today 🎉 thank you Ali.

[@bilaltariq7218]

Great Video Ali. Another remarkable stuff.

[@baby6145]

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!!!

[@nrubab8222]

How much did it take you to learn web development and then land your first client?

[@dr.saimamasood8314]

Thank you so much for such valuable information as always.

[@namevame23]

What an absolutely god-tier, info packed video. I'm in awe.

[@stacybell15]

I love the info and I love the editing!!

[@webtech0018]

Hey Ali your videos are so knowledgeable 😊

[@cyyylas]

Another great video with a amazing value 💯

[@annaspeaks373]

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😊

[@pat_makes_stuff]

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.

[@shaunmoorefinance]

I don’t think I realised how much my mind and body were so intertwined until the last couple of years. Great video Ali! ❤

[@782YKW]

I love this KZbin channel. Thank you Ali 😊

[@brian_hermelijn]

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!

[@albertoshin8178]

Absolutely love this video.

[@GolfwithShan]

Ali's talking speed is perfect 😂 great video as always!

[@Makak-gl9tp]

Great content, as always 👍

[@ThatwasAsian]

That ad transition was fire 🔥

[@Thabisotalks]

Never seems to disappoint 🙏🏾

[@A-Better-Version-Of-Myself]

Thanks for this video!

[@financialfreedomx1146]

your editing is next level

[@JayasuryaParthiban]

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🙌

[@OMARYassin1]

Thank you Ali for this content

[@Harsh_Singh3087]

You make me better 1% on every single day... Love you so much ❤️❤️

[@vibes3332]

I'd be really grateful to hear your views on people going through bad phase of their life and how they should approch life....

[@C4rnee]

Feels like this video was made for me 🥰 Thank U

[@aliabdaal]

You’re welcome 😊

[@aveerajsharma]

Awesome video!🙌

[@BlissOn47]

The graphics in the video are so good. What an upgrade

[@shavyjain7]

obsessed with your videos lately. you've leveled up like crazy.

[@aliabdaal]

Thanks we've been putting a lot more effort in recently!

[@shaikhyasin4618]

I was waiting for this

[@jhonnyyance]

gracias por tu video, es de gran ayuda. Saludos desde Perú!!!

[@KaranKinariwala1995]

Great and comprehensive video. I just have one question. What do you think about prebiotics?

[@Elldorado12]

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.

[@bellaechanted2552]

Great video!

[@dailybikes668]

Very important video!!!!

[@shivnarayan1651]

Thanks Ali😇

[@facucam1970]

Thanks. Great great video!!

[@sumitapaul7387]

Thankyou sooo much for your vedio Its amazing. Lots of loveee from INDIA❤️

[@benjamin.misantone]

Your video team is killer!!

[@hunterholistichealth]

Excellent video. Thank you for your consistent devotion to helping us all be better versions of ourselves. You’re truly a gem 💎

[@xingnitang4088]

I feel hapiness on the video by the BGM 💌

[@sarastilleke]

This is such a great video, it’s so easy to forget that our mental and physical selves are connected!

[@piusgyagenda]

Lovely video production

[@user-ek2mn8sf8m]

More videos like this, please 🙃👍

[@FerdinandTutorials]

A very interesting video. Having you as a model on this KZbin journey is fulfilling. You're so accurate here. I'll keep pushing, till I reach this level and go past it too someday 🙏🏼🙏🏼🇳🇬

[@Howdy359]

Oh boy!! Your videos nowadays are banger.

[@zohalarbabzada9654]

Don't know why, but the intro was so dramatic XD Great video!

[@pinkysaka1512]

wow thats amazing and relaxing your mind

[@_Adil.Khan_]

Wonderful Ali

[@tea-chip-cookies]

Could you recommend healthy eating/meal ideas during Ramadan?

[@YoutCode0263]

great m'y bruh , what you're doing is really helpful .

[@simplelife275]

Thank you soo much, Doc.. 👍🧡❤️💐

[@ginakretzmer2617]

The editing is on point!!

[@lorilevari8861]

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

[@user-em3is1yd9e]

Sir you are the positivity genrator❤

[@amalkrishnas1696]

very helpful video

[@noor-rrr]

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.

[@SumitBhanushali16]

This matches so much with content mentioned in Ikigai book

[@happyguy7949]

video i need it as this moment

[@fairuzastevenson9896]

Thank you

[@afganimani2282]

amazing video

[@myroomheater]

good video love it thanks

[@GuGuSheep]

Enjoying lots of your content ! Can't wait for your Bryn Johnson crossover! That would be awesome sir!

[@mariam9400]

I love this video!!!!!!

[@LuisNewton]

Damn, your editor really went in on the intro for this one!

[@shellyt556]

yeah that aging animation looked so slick

[@deadringer-cultofdeathratt8813]

I can never unsee old Ali 0:18

[@user-mv6xj7qk7m]

Amazing video 📷

[@anweshadutta9434]

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

[@rizzyknows]

Are there any tips or new research that would help to tackle brain fog/fatigue caused by long covid?

[@ilamalihilustan22]

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.

[@a_rahman_2025]

Wow 😳 amazing 😍😍😍

[@Azap2124]

That age changer filter was crazyyy! 😭😭

[@mnnslvnemt5136]

Very interesting, thank you. Maimonides though is not one of the „old greek dudes“

[@Icelander00]

Thanks

[@abhishekvarier]

This is really good content ❤

[@123candytin]

Wow, 0:18 this scene is very impressive and smooth❤

[@chloe_steward]

I need the recipe to that tofu salad at 2:54!!!

[@laaikynsai]

The book Ikigai by Hector Garcia and Francesc MIralles is highly relatable to this topic.

[@martinn47]

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.