- Do you have an evening routine?
- Yeah.
Sometimes.
Not all the time.
- Hey guys, just got home from a hectic day in the hospital.
But this week I love to share with you my evening
or night routine.
Whatever it is you wanna call it.
Everything I do from the moment that I get home
all the way to the moment at which I go to bed.
I'd love to rest, but I can't just yet
because it's gym time.
Because it's gym time.
You're gonna hear a lot of people talk about how
it's not smart to exercise at night
because it messes with your sleep,
it ruins the amount of REM sleep that you get.
And I don't think that's true for everybody.
I hear a lot of patients that do exercise at night.
It actually helps them fall asleep faster
and get better quality sleep.
Try it.
Try working out in the morning.
Try working out at night and see what works for you.
(soft music)
Just got back from the gym.
The first thing I like to do right after the gym
is to get my dinner ready.
why after the gym?
It creates an insulin spike within your body
which drives the nutrients into your muscles
that are now nutrient depleted.
I have my veggies.
I have some carbs.
And you wanna eat at least two to three hours
before going to sleep because if you eat immediately
before going to sleep, your body starts creating
a lot of gastric acid within your stomach
and that gastric acid end up spilling right back out
into your esophagus when you lay down in bed.
Do you eat before going to sleep?
- Yes.
A lot.
- Yes.
And I know I shouldn't (chuckles).
- Pretty much, yes.
- Within an hour probably.
- I must say I have cheated some Chinese food
before sleeping at night.
Doctor would probably say give me an hour to digest the food
before I head into sleep.
(soft music)
- Excuse me.
Water is really important for you here,
not only have you been sweating during all that work
you've out into the gym.
But also water speeds up your metabolism.
Most people don't know that.
But countless studies have proven
that when you're well hydrated,
your metabolism works that much better.
One of the last things I do before I go to sleep
for my evening routine is take my little husky
out for a walk.
Right, Roxy? Roxy.
Roxy's obviously gotta get her evening walk in.
She's gotta use the bathroom.
Ooh!
Whoa, whoa, whoa.
Dodging branches.
I don't like doing work at night.
I'd much rather wake up in the morning earlier
than go to sleep at night later.
Plus, at night I get all these distractions,
people texting me, I'm looking at social media
but in the morning, all of that is quiet.
No one is on social media.
No one is messaging me at five AM, trust me.
There is something I don't mind taking out the time to do
and that's planning my following day.
It certainly eases my anxiety to put all the things
down on paper that I have to accomplish the next day.
It allows me to stay on track.
It allows me to stay focused and most importantly,
it takes away that burden of having to go to sleep
worrying that you need to wake up
and remember certain facts.
Just put it down on paper and forget about it.
It really does allow you to stay on track the following day
and be better suited to execute the same night time routine.
And when you do that, you're brain stays in a pattern.
And remember, your brain loves patterns.
A lot of the top CEO's talk about something
called decision fatigue.
What is decision fatigue?
- Like, getting tired on purpose.
- I have not heard of that term.
- What's that?
- Decision fatigue is when your mind get so tired
of having to decide between option A and option B
that it ultimately just makes any decision
without fully thinking out the process.
- Freaking idiot.
- At night, you wanna have only dim lighting around.
And the reason for that is when you have bright lights
or you have white lights, blue lights,
it really does affect your melatonin,
which hurts how fast you're able to fall asleep
and really the quality of your sleep altogether.
Also, don't do the planning process in bed.
The only things you should be doing in bed
is sleeping or having sex.
- Do you smoke after sex?
- I don't know baby, I never looked.
(laughing)
- Do you brush your teeth at night?
- I floss.
- Just floss?
- Yes.
- Every night?
Sure.
- Yeah, three times a day for sure.
- I do, I brush my teeth.
I brush my teeth like two to three times a day.
- Yes, my mom's a dentist.
- Absolutely.
- Twice a day.
- We're all brushing our teeth at night.
I hope.
From cardiovascular protection, keeping your heart healthy,
decreases in gingivitis, cavities, all these problems
that you do not want, just brush your teeth
twice a day for at least two minutes.
That's the official recommendation.
Time to floss.
Yes, play with this little white string
and guide it across your teeth and clean your gums.
Yes, it prevents tooth decay.
Yes, it prevents gum disease.
But also, it prevents inflammation in your entire body.
We've shown that those who have heart attacks
generally have poor dental health as well.
So, take care of your teeth.
Floss often and floss daily.
It's really crucial to your health.
Do you floss?
- Definitely (chuckles)
- Are you lying?
- Totally.
(laughing)
- No, that's my one downfall of being a dentist's child.
- Do you know your mom might see this?
- Yeah and she'll be disappointed.
- Do you floss?
- Yes.
- Are you lying?
- No no no no (laughing).
- I floss but
- Are you lying?
- I, I'm not lying but
- Are you lying?
- I'm lying a little bit.
- Do you floss?
- No.
- Okay, he's honest.
Next, we're gonna be talking about how I maintain
my body's largest organ.
- Oh hell no.
- Skin.
A lot of people have very complicated skin regimens
where they're putting on one lotion after another
with a toner, this, that in a specific order.
It's really too much.
I like to keep things simple as I do
in every other aspect of my life.
I likes to use a really good quality face wash
with some exfoliant in it, rub it on my face,
take some of the dry skin off
and then I like to follow it up with some moisturizer
because your skin does get dry,
especially at night when we have the air conditioners,
the heaters running.
I will dedicate a video to just taking care of your skin
in the near future.
Be on the lookout.
My night's finally coming to a conclusion.
I planned the rest of my day tomorrow.
I got all my tasks out of the way.
Now it's time for me to just unwind,
catch up on my latest Netflix shows.
Today I'm gonna give El Chapo a chance.
I heard some great things about the show
from buddies of mine.
In this video, I'm not gonna cover sleep
because I think sleep is such an important topic
that it deserves its own video.
I know some of you have parts of your nighttime routine
that are totally unique.
I'd love to hear about them.
Leave it down below in the comments.
I'll respond.
I'll chime in with some medical advice.
If you have yet, definitely hit subscribe.
And most importantly, have a great night.
(cheering)
After dinner is generally the time I take
to sit down and answer all of your comments on social media.
You guys put a lot of effort into writing your questions
and comments on my social media, so, I wanna take
an equal amount of effort to respond
instead of just giving you a like or a thanks reply.
It's incredibly important that you switch
all of your devices to night shift mode.
It's a specific mode that allows those devices
to decrease the amount of blue light
that they expose you to.
Studies have shown that the more blue light
or short wavelength light that you're exposed to,
the worse your quality of sleep is
because you're getting less REM sleep
and also the harder it is for you to fall asleep.
So, switch all your devices to night shift mode
and save yourself that headache.
Do you have an evening routine?
- Kind of, yeah.
Do I have to, do I have to tell you what it is?
- If you're (mumbling)
brrrrrr, ow-a!
- I usually take a shower and then I wash my face off.
- When you say wash your face off, that sound dangerous.
What do you mean?
Do you have an evening routine before you go to sleep?
And if so, what do you do?
- I eat, (laughing)
smoke, - okay
- And maybe (beep).
- How do you reduce anxiety before you go to sleep?
- I cycle for like 50 miles.
You will really reduce your anxiety doing that.
Of that you can be sure.