MrWhoseTheBoss is an awesome tech YouTuber, and he leaned into his tech-side over the course of a 100-day body ...

fact-checking-mrwhosetheboss-health-hacks

Fact-Checking MrWhoseTheBoss Health Hacks

transformation videos are all the rage on YouTube and recently Mr who's the boss did a 100 day body transformation let's see which one of these methods is scientifically proven and which ones are not 100 days ago I challenged myself to a fitness transformation this was me every day I was sleeping just 4 hours a night walking an average of just 2,000 steps drinking four cups of caffeinated tea okay so there's a lot happening right off the outset what's my feelings on Transformations I think they're great as long as you're doing them with the mindset that you're transforming to create a healthy lifestyle otherwise you're going to find yourself in this yo-yo dieting crash dieting phase losing weight gaining weight losing weight gaining weight and that's problematic because fat almost has like a memory so once you have it it comes back very quickly sleep 4 hours a night is terrible you're going to suffer the effects of that just several days in and I'm talking about shot productivity creativity metabolism energy levels everything is going to struggle there steps it depends what else you doing for exercise you know people say 10,000 steps that's also kind of overstated caffeine 44 Mig not really a problem so I committed to making 10 key lifestyle changes to see if I could turn this all around I'm curious what these 10 key lifestyle changes are because so many people especially influencers fall into fads that they think are healthy but just result in short-term goals being achieved like hitting a certain number on a scale but hitting a certain number on a scale with an unhealthy habit is not something that's good for your health the first 5 days were horrible I dropped immediately from 3 to four cups of tea and coffee a day to zero and while I did think this would be challenging I had no idea that I'd be practically unable to function without it it's pretty interesting that even with such a small amount of caffeine in his diet he was already feeling the effect of that the common thing that we hear is if you quit cold turkey any kind of caffeine substance you start developing headaches usually we theorize this is because the blood vessels in your brain start to expand cuz caffeine actually constricts blood vessels and when they're allowed to expand when that happens in your head it creates a headache sensation and what made this slightly harder was the fact that at the same time my gym regimen had just tripled in intensity yeah so if you're increasing activity and at the same time decreasing caffeine that's going to be quite hard because remember what caffeine does is it fights off fatigue by blocking adenosine receptors throughout the day you form more adenosine as a result you feel more sleepy as the day goes on now the way that you can clear this outside of ingesting substances like caffeine is by taking naps or by sleeping a good night's sleep I was at every possible opportunity literally until I could not take another step that's a problem when you start overtraining when you haven't been training for a long period of time that is going to be extremely problematic cuz it's going to raise your risk of developing an injury once you get injured you're going to stop working out and it's going to damage your ability to reach your goals in general when you are sedentary for long periods of time your ligaments get weaker your muscles get weaker and it's usually not the big muscles that suffer so you feel okay it's the small stabilizing muscles within your low back your hips your need that really give you that support when you're taking an uneasy step when you are fatigued when you aren't able to oxygenate your body cuz you're huffing and puffing plus I was making myself do 25 minutes of fast walking at an incline every evening on top of that the fast walking on an incline is great because that essentially puts your heart rate and the Blue Zone uh like an ideal fat burning Zone and it won't stress you out so that you can continue doing longer sessions like this it's actually a great way to build up an aerobic base the scales was saying 83.8 kilos and 20.3% fat a lot of the weight that you lose initially usually happens to be water weight when you start exercising quite heavily also it depends on what time of the day you're weighing yourself ideally this is uh right after using the bathroom in the morning naked because that allows you to be the most consistent over the next couple of weeks as well as all the other stuff I started to properly turn my attention to the art of meditation from everything I'd heard about meditating I knew that this was going to be the key to reducing My overall stress levels meditation mindfulness is extremely powerful you don't have to sit cross-legged with your fingers touching in order for it to be effective there's multiple ways an individual can be mindful be present in the moment or meditate for some that means sitting in a quiet room for others it could mean people watching at the coffee shop it's really just about being present in the moment because a lot of times our anxieties will take us either to the future or to the Past both places that we don't have control over so by being in the present and understanding you have control over the given moment does reduce stress levels we have seen this this in good quality scientific research but the other side to this coin is the eating at the point where I decided to make this change I was eating horribly eating junk food had essentially become my way of pushing myself to work harder eating junk food can become an addiction like anything else that is inherently rewarding to the reward center of your brain you eat junk food dopamine gets released other feel-good neurotransmitters get released and you keep doing it when you're stressed it's basically a form of self-medication but an unhealthy way of self-medication just like how we have healthy and unhealthy coping mechanisms this challenge really forced me to get creative with my recipes I was really craving pancakes obviously I couldn't make myself the full fat version but that allowed me to figure out a recipe that was pretty lean very quick and really tasty when served with some blueberries and a bit of Honey the idea is to create a healthy relationship with foods and to control and stop yourself from eating out of control and that will go a long way to keeping you healthy everyone is going to eat something unhealthy every now and then it's very hard for most people to be perfect all the time and it's not even something that most doctors would recommend because in medicine seeking Perfection uh ultimately yields negative outcomes in many cases cuz the body is firmly placed in a state of homeostasis which means balance not Perfection by this point I could actually feel like I was in better shape I felt lighter I felt more agile not to mention that my weight was now sitting at 81 kilos which isn't even close to actually factoring in the full difference because as well as losing the fat I was putting on muscle at the same time so even with all these minor stumbles I had with my diet I think the fact that I wasn't too hard on myself when I had to be a bit unhealthy meant that I never felt like it was all over or what's the point anymore see this is a a good example of not being afraid of taking three steps forward and one step back and still seeing that you're making progress because very often I see patients fall into this cycle where they're doing well they're trying to be as perfect as possible then one thing goes wrong because they're in a place where they can't eat or there was a Temptation they can't eat healthy and was a Temptation they say oh I need to punish myself I need to feel shame I need to feel remorse and then when they feel that way they want to eat more unhealthy foods and then they go back and fall into their cycle of eating unhealthy whereas if they take the opposite approach which Mr who's the boss here took and say okay but I'm still two steps ahead so I can continue on this journey and keep crushing it even if I took three steps back I'm still ahead from where I was last week so I'm going to keep pushing on that's where you get the best outcomes it's like really having the stamina to keep going forward and stay motivated 3 months ago I got my myself this standing desk and I spend an average of 4 hours per day working from it I could not recommend it more because it's not just that you stand and you keep your core active but you also find that you move your legs more your arms more and you're just generally active for four more hours a day which is enormous and this board that I've been using spoiler alert for everyone watching this video I have the same thing underneath my desk and I don't use it uh just under my standing desk here while I'm standing but also while I'm sitting right now it actually allows me to keep my feet busy and Studies have shown that those who like tap their feet and especially when you have something fidgety like this actually burn more calories throughout the day so I'm with this type of advice here and then every now and again I've been swapping it out for this vibration plate which basically exercises my body for myat okay I don't know quick fixes gimmicks uh cool if you enjoy them not mandatory by any means like one thing I used was the Slendertone belt that shocks your abs into Contracting many times very quickly this is where like we get into the the hacks the gimmicky stuff this is the stuff that I think most people do not need and I think hyper optimization and Hyper focusing on these results will actually yield worse outcomes in the long term cuz my job as a doctor is not to give you the best transformation 100 days but to help you live a 100 healthy years because I could easily strap on a bunch of these things and make your quality of life absolutely terrible and drive up your anxiety so high all the potential benefit of these gadgets end up backfiring one of my other resolutions was to install a water reminder app on my phone that pings me every 2 hours to make sure I drink I think this is another gimmicky thing the majority of people don't need a reminder like this because what ends up happening and I could tell you this as a physician with many years of practice you develop alarm fatigue where you get so many notifications especially ones that aren't super urgent like this one that you end up ignoring it once twice three times and then you forget all about it its value becomes meaningless to you I thought this was genius I thought this was going to solve my hydration problems forever what hydration problem is he having I'm curious because carrying a water bottle with you will inherently remind you to drink and that you probably don't need a reminder on your phone for that it did give me a nudge at the beginning but by the time we're approaching week 10 the regularity of it almost made me start to just tune out the notification it's like we know what we're talking about in healthcare thus said the biggest thing that was actually a game changer was just making sure that I always had a f bro this is hilarious it's like no that can't be this is my first time watching this recognize this made me feel less hungry and even more awake and he's right here uh in saying that because when you start developing mild to moderate dehydration your metabolism does start to suffer so keeping it in a healthy range which again doesn't take a lot of work doesn't take a meticulous tracking will help you get to and stay at a healthy weight it was at around day 75 34s through the challenge where I actually started to notice that I was also getting much stronger I was lifting about 80% more than when I started yeah the biggest joy that people get from weightlifting is seeing that progress no matter if you lift light weights for higher reps or heavy weights for lower reps you're going to see progress go up the most important thing when it comes to weightlifting in order to see improvements is consistency and injury prevention I cannot tell you how many people stop their weight training Journeys because of injuries usually due to incorrect form or ego lifting which is when you put too much weight on that you're incapable of handling and end up hurting yourself not to mention that while at the start I was planking for about a minute ago by this point I was becoming able to do 3 minute planks that's really good I can't do a three-minute plank shout out to him by the time we got to day 85 my sleep sleep was drastically better than the 28% I was being scored when I started this change I was now regularly hitting 70 to 80% Sleep Quality which was already a vast Improvement if you sleep the consistent number of hours of sleep per night at the same time of day and you're sleeping 8 hours a night 11 to 7 and you keep doing that every night 11 to 7 11 7 11 to 7 and you feel good and you don't have daytime salance where you feel like you're sleepy you're not waking up feeling exhausted you don't need things to tell you your Sleep Quality cuz here's the problem we've actually done re resarch with this we've told certain participants even after they had a good night's sleep that their quality of sleep was bad and we compared them with people whose Sleep Quality was actually bad and we told them that it was good and the outcomes of how they performed actually ended up almost switching because these individuals were so affected by the Numbers they saw in apps like this that it didn't even matter that they got good quality sleep so I I'm really hesitant to use apps like this that aren't carefully clinically monitored and I see so many glitches in these apps that I don't want them guiding my patients in in general now if you're enjoying it and it's something you do for fun that's fine but be careful making Health decisions off apps like this but then I found this product it's an air filtration unit that effectively just sucks in all the allergens the dust and the pollen that have been restricting my breathing at night okay so those particles are not necessarily restricting his breathing what happens when you get an air purifier like that usually with a HEPA filter it clears out the allergens that cause your body to have an allergic reaction within your Airways leading them to swell and block air flow or create a const restriction in the air flow as a result it feels like you can't breathe but it's not actually the particles blocking you up as if it's a plumbing system and I would actually recommend that people with allergies or people who end up mouth breathing get a humidifier in their room as well it allows for your mucous membranes to stay moist when they're moist you're more likely to be comfortable sleep throughout the night and not wake up from a dry mouth and also it prevents cracking of those mucus membranes which can lead to infections and that leads us to the results looks great I'm now averaging just under 8 hours of sleep a day my daily step count 13,000 my caffeine is leveled out to about 1 cup of tea per day and as for weight 79 kilos with a 16.9% body fat check out the fitness mistakes my patients make get educated and as always stay happy and healthy [Music]

Dr.

Related Videos

Consultation & Treatment

Consult With Loading Doctor Data