Kim Foster, M.D.
HEALTHY HABITS: 10 Daily Habits That Changed My Life (as an MD)
10 healthy habits that changed my life! đ xo Dr. Kim
Habits are such an important factor when it comes to how you live your life â and here Iâm talking about both good habits AND not so good habits.
We all have various habits (whether we realize it or not!), and if youâve started to realize that your habits could use a makeover, then I think youâll enjoy this video.
More resources:
**Grab my FREE Top 10 Intermittent Fasting Tips PDF: https://drkimfoster.com/fasting
Connect with me on Instagram: https://instagram.com/drkimfoster
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DISCLAIMER: This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.
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habits are such an important factor when it comes to how you live your life and here I'm talking about both good habits and not so good habits we all have various habits whether we realize it or not but if you have started to realize that your habits could use a bit of a makeover then I think you're going to enjoy this video I'm going to be telling you about 10 different habits that I have personally adopted in recent years and each one has made a huge positive impact on my life now if you've watched me here on YouTube before then welcome back but if you are new to my channel then welcome I'm Kim Foster and I'm an MD turned coach and wellness expert and on this channel I talk about wellness and business and designing a beautiful life for yourself so if those things resonate with you then I am so glad that you found me here now with these 10 habits of mine that I am going to describe I'm not saying that you need to adopt these habits I firmly believe that everyone is individual and what works for one person just doesn't necessarily work for another person so I am not prescribing these habits I'm simply sharing with you some of the changes that I have made in my life to improve my own health and happiness and you know if there's something in there that inspires you and you would like to try then that's wonderful also this is not a comprehensive list of all the things that I do on a daily basis I've just kind of pulled out 10 somewhat random things that are a part of my life and my routines and they are also in no particular order so without further Ado let's get started the first habit that I want to share with you is journaling every day so I started journaling on a daily basis several years ago and it has made such a huge difference to my life this is where I get to examine my thoughts and feelings and really be intentional about my choices it's definitely the best way that I have found of managing my mind because what I've learned is that add all of those thoughts and feelings they were already in there but until I started journaling and writing them down they were unexamined and unexamined thoughts and feelings will just influence your daily actions and decisions unconsciously until you become aware of them so my journal is where I work everything out and it's really the best part of my day okay so the second habit is an early bedtime and an early wake-up time so I assumed when I was younger that I was not a morning person because that's what my parents always told me but I now realize that I was just being a teenager with a later body clock totally normal so as an adult though you know I began to realize the benefits of waking up early and there are a lot of them for me but waking up early means going to bed early and protecting my sleep is Paramount so I go to bed at 10 pm and wake up at 6am and that's seven days a week whether it's Tuesday or Sunday my body and mind are just so used to this now it feels Perfectly Natural and and I know that my system thrives on this all right so to help me with that early bedtime I have a simple evening routine that I follow and this is habit number three now my routine does change a little depending on the season but right now I usually have a cup of tea I step away from screens I listen to relaxing music and right now because it's winter I make a hot water bottle which I tuck into the sheets at the foot of my bed now I know that this sounds a little Grandma maybe but while it's warming the foot of my bed that is when I go into my skincare routine which I think I'll make a separate video about that but when I slip into bed my toes are nice and toasty and I don't care how old-fashioned it is to use a hot water bottle I'm obsessed so anyway once I'm in my bed my bedtime routine ends with a bit of time reading a good book and then it's lights out all right so let's move on to Habit number four okay so I know that I'm going to lose a lot of you with this one and I am not saying that this is something that everyone needs to do but I'm just telling you what I do that has made a big difference to my well-being and it's switching to decaf coffee I am now completely decaffeinated and the reason is because of migraines so I suffered from migraines for a long time and I was getting a lot of them like weekly and sometimes more than one a week it was really bad I have made a ton of changes to my lifestyle over the years to try to get this under control and a lot of things have helped but the biggest Difference Maker was cutting out caffeine entirely now I resisted this for a long time because I love my coffee and I have been a regular coffee drinker since my first year at University basically when I need to just stay awake through my 8 A.M physics class so I avoided making this change because well I just didn't want to but then I decided that I needed to try it and see so I ease myself in with half calf for a few months and then gradually reduced that too and now I am completely decaffeinated so with decaf coffee I still get to enjoy the taste and the warmth and the smell of coffee in the morning but without the dependence on caffeine and it has meant that I rarely get migraines now I can't say that I never get migraines because they do happen occasionally usually with hormone shifts but it's so much better than it ever was another benefit is that when we travel I'm not in a desperate state to get my coffee first thing in the morning it used to be that if I didn't get a coffee early I would start to develop a headache and I just really hated that dependence obviously now I'm completely free of that all right habit number five is to plan out the week week of dinners ahead of time so I have two kids and many years ago I noticed that a big source of daily stress for me was the dinner time what should we have for dinner drama it was always a scramble and had me or my husband trying to figure something out and if we were too tired or busy or couldn't come up with anything good that is when we were likely to just order something or make bad choices so I started planning out what we would have each evening a week ahead and it changed my life so I have a chalkboard in my kitchen where every Saturday I just write out the menu for the week ahead of dinners and that's where my boys know to look if they are wondering what we're having and honestly because I have been doing this since they were quite little they don't even question it and they question me on everything else I live in a family of people who like to be in charge and there are a lot of strong opinions it's definitely not without its challenges but this one thing they totally accept they might kind of grumble a little bit if they see something on there that they are just not sure that they're going to like but they don't really challenge me on it which is kind of interesting but for me it's great to see the week of dinners I can make sure that I am striking a good balance and variety and making sure that we're eating enough fish for example and have a meatless meal or two in there and when I order my weekly staple Groceries on the weekend I know exactly what I need to get okay number six for me is running Outdoors every day so most days I go for a run outside and this is possible because I live on the west coast of British Columbia on Vancouver Island and it's pretty mild here all year round we don't really get snow here maybe just a few days or a week around Christmas or in January so the weather just doesn't hold me back at all so I go for a run by the Pacific Ocean year round and it's a daily habit for me on the occasions when I don't run let's say but I'm feeling sort of I did a heavy workout the day before or if I'm just giving myself a little break I go for a nice long walk now I haven't always been a runner though in fact I used to have a story that I would only run if I was being chased which I thought was hilarious but then I then I kind of had a change of heart and I decided that I wanted to try running and so I got started using the couch to 5K program which is just the best thing the easiest way to gradually become a runner and then I really started to enjoy it however even then with kids it became kind of tough to find the right time to do it on a regular basis so it didn't really become a daily habit for me until I started pairing it with another daily routine which was walking my kids to school because I was already putting on shoes and going outside to walk my kids to school I decided to just try getting dressed in my running gear and running shoes and just walking them to school like that and then instead of just walking straight home I would run home from their school and just kind of take a longer scenic route home so it became a total no-brainer just an automatic thing it's just as easy to get dressed in running gear as any other set of clothes that I might put on for the walk to school and once I was in my running gear and once I had dropped off my kid because there was no reason not to just start running at that point that's when I became really hooked and now even though my boys are old enough that they walk to school by themselves and you know with their friends I still start my day with a run it's so beneficial not just for my fitness level but also for my mind and it feels amazing to breathe fresh air in the morning and I know also that getting a healthy source of daylight early in the day is just great for my circadian clog which helps to regulate all of my systems okay so moving on to Habit number seven which is intermittent fasting so I have made a number of other videos about intermittent fasting which I will go ahead and Link in the description box so I'm not going to go into a ton of detail here but I had to include this on my list of healthy habits because this one has been huge for me so I was super skeptical about intermittent fasting when I first heard about it and it certainly went against the conventional medical Viewpoint at the time all the stuff that I had been trained in but I'm so glad that I decided to do my own research and reading about it and then gave it a try because it has been a game changer so I follow a 16 8 eating pattern now which means that I only eat between the hours of 12 noon and 8 PM the rest of the time I'm in a fasting window which of course is mostly when I'm sleeping but also importantly during the morning I'm fasting then too now I used to be a big time breakfast person and I thought I couldn't possibly get by without breakfast but now all I consume in the morning is my black coffee decaf as I mentioned and black or green or herbal tea and lots of water and then all my meals happen in that eight hour window after noon intermittent fasting has helped me control my weight given me more energy and focus than ever before it's improved my digestive system improved my skin and I know that it is also helping me to Stave off chronic disease and serious illness again for more detail on how it does all of that check out the other videos that I will link here if you're curious okay so since we are on the topic of mornings that's another healthy habit that is such an important part of my life my morning routine so just like my evening routine I change my morning routine around a little depending on the season and some other factors but currently my morning routine involves a glass of water my coffee music a candle a short meditation and my journal then after I've taken care of myself and centered myself then I'm ready to start getting my family organized for the day ahead with breakfast for my kids and getting everyone off to school and then I get my workout in starting with my daily run outside that I just talked about a key part of my morning routine is that I do my best to avoid looking at email or other notifications first thing this one is a tough one for me as I think it is for most of us but I know that when I resist the urge to pick up my phone and just focus on my own self-care and then my family that sets the right tone for the day all those notifications and needs from other people they can wait I know that they will be there when I'm ready for them okay habit number nine is my pamper day so once a week on the weekend I do a bit of pampering now this isn't an entire day of pampering let's get real but we're talking about an hour or so of some deep self-care and luxury so I have a bathing ritual that includes dry brushing before I get in the tub I put on some soothing music and light some candles I add Epsom salts and essential oils to the water usually lavender which is my favorite and then I put on a face mask and bring a book into the tub with me so I always have a glass of cool water with me on my little bath bridge I have one of those old-fashioned clawfoot tubs and a really cute wooden bath bridge and occasionally if it's a special occasion I have a glass of wine in the tub for just extra celebration or relaxation or whatever but that's kind of a rare treat okay so my final healthy habit is maybe more of a productivity one but it's something that really helps keep me on track and live an intentional life and it's writing out my plan for the day the night before I suppose this is technically part of my evening routine but sometimes I actually do this earlier in the day like once I stop working for the day and before I start making dinner and moving into those evening routines so I look at my calendar for the next day and my also my project management system and I write out by hand a list of the things that are going to need to get done the next day I have appointments at certain times I make notes about that and then I create lists of both personal and professional things that I intended to do and I also go one step further to prioritize those lists this is a huge addition that I made to my system a few years ago because when faced with a list of things to do I would sometimes experience that indecision or overwhelm about what to start with so when I have a list I always ask myself if I only have time to do one of these things tomorrow which is the most important one to get done and then I put like a little number one beside that thing and then I ask myself okay so let's say that I got that one thing done and I have time for the next thing which one should it be and then that item gets a number two and then I just keep going until I have a priority number beside each item and then the next day I don't really have to think about it I just look for number one do that thing and then keep moving I get so much more accomplished in a day because of it and without a lot of drama or indecision or fatigue all right that brings us to the end of my 10 healthy habits I hope that it was helpful to hear more details about the habits that I have adopted to live a healthier life and I hope that I have given you some ideas to get your juices flowing about the habits that you might like to adopt and bring into your life I also want to mention that if intermittent fasting is something that you are curious about and you would like to learn a little more about it than I did put together a checklist of my top 10 intermittent fasting tips you can download that PDF for free by just clicking on the link in the description box all right so now it is your turn I would love to hear about your Healthy Habits drop them in the comments below this video just let me know about one thing that you do as a regular habit maybe even a daily habit that helps you to live a healthier happier life that way the comments can actually be a source of even more ideas for people okay that's a wrap for this video take care have a wonderful day and I will see you again very soon foreign [Music]
#HEALTHY #HABITS #Daily #Habits #Changed #Life
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I hope you enjoy this video!! Let me know in the comments: what's one of your healthy habits? đ
Really inspired me to build better habits.
great tips! I need to improve my habits.
Yes, 1 hour of pampering for Queen Dr. Kim. Lol
I am just getting on the bandwagon of developing healthy habits. In fact, I started journaling
just 2 days ago. It is helping me to get prepared for tomorrow without it having to be a To Do List/
'Daily Minder'.
Still, it helps me to understand & organize my thoughts & that is very powerful.
I'm able to easily develop a.game-plan for tomorrow with my newfound clarity. So, I recommend this practice of journaling to your listeners here.
I am just getting on the bandwagon of developing healthy habits. In fact, I started journaling
just 2 days ago. It is helping me to get prepared for tomorrow without it having to be a To Do List/
'Daily Minder'.
Still, it helps me to understand & organize my thoughts & that is very powerful.
I'm able to easily develop a.game-plan for tomorrow with my newfound clarity. So, I recommend this practice of journaling to your listeners here.
These tips were just what what I was looking for. Thanks so much
Dr. Kim
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WONDERFUL
THANKS MUCH
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JESUSBLESZ
I am implementing a small new change per week. I feel so much better already. On my channel we are on the second month. Love it so far
I wash dishes everydayđ đ đ
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Pray and thank God for another day.
Make sure I am truly enjoying my workout time. Mix it up. Water aerobics, Zumba, run, stairs, etc, I keep my muscles guessing about what adventure we will have that day!
This is such an inspiring video! Itâs great to see practical habits from an MDâs perspective. Definitely taking notes and trying to implement these in my daily routine!
Try not eating grains for the migraines Iâm telling that worked for međ
I love your daily habits and Iâm going to take a few up myselfđ€© just started with my nutritionist 16/8 intermittent fasting ⊠a nice challengeâŠ
I love this! It's not about drastic changes, but about consistency. I've found that drinking water first thing in the morning and practicing gratitude have truly transformed my mindset.
i hate migraine đ
tysm!!đđâ€
Love walking daily
Hi Kim love part on fasting if you want good info on fasting look up reverend Franklin Hall of Arizona he Awaume book the A,B,C,OF FASTING THANKS FOR HEALING MESSAGES
This video is inspiring and wonderful! The habits you shared are simple yet highly effective. Thank you for motivating me to live a healthier life! đđȘ
You are not only beautiful but also kind â€
What is MD?
We have different chapters in our lives. I can relate to this video more when I was in my 40s to be honest.
Iâm 61 and I have a hard time wanting to journal. I donât know why itâs just something thatâs left I used to but anyway point is Iâve replaced it with stretching when I get up in the morning that is the first thing I do to clear my mind is I stretch and thereâs meditation in there during my 15 minutes of stretch. Also before I go to bed, I do have a cup of chamomile tea because for some reason green tea keeps me up or seems too. Maybe itâs a mental thing or maybe it has caffeine Iâm not even sure at this point.
But I do stretch full-time and life gets a little stressful and itâs a wonderful feeling to stretch and then fall into bed. Itâs itâs really really good for me.
Good and inspiring videođ I will just share a few of mine: 1. I start my day with a few mindfulness breaths in bed before I slowly get up and strech. That gives me at relaxing non-stressful beginning of the day. 2. I get out every day either for a run or a walk. I love to walk, it gives me so much both mentally and fysicallyđ
After a ruthless break up with my partner of a year. I moved countries for a complete life RESET! As part of that process I got a Life Coach who introduced me to Journaling every day. I lost everything so it was a tough start, but I stick to my exercise program, eat as well as I can with limited kitchen facilities and stay positive. I am a real life Survivor so went back to my book manuscript of when I survived alone injured in the mountains during a Artic weather bom, beating the odds & literally hopping, crawling or dragging myself on my belly, by my fingernails until I made it to a place to call for help. I was presumed dead at that point. My coach felt it was so inspirational that I should make it part of my goals to publish & make into a movie. Going from instant homelessness to moving countries, to retraining for a better career path has been challenging. However I am resilient so now have a very modest roof over my head & a goal to move towards. I am a big written list person which helped focus on the many moving parts I needed to achieve. The only thing I havenât overcome is replacing the cruel memories of my former partnerâs brutal betrayal with something positive from a âHigh Value Womanâ. I donât care how tough you are! You get lonely for a good Womanâs touch if you have a heart & are human. Trying hard to go down the forgiveness route yet itâs a difficult task. Any practical suggestions would be greatly received. Bed time seems to be when these thoughts materialise so it interferes with my sleep.
Kind regards
Mark Fogerty
EXCELLENT! Since retiring 5 years ago, I have no excuse about lack of time for good habits such as walking, biking, cross country skiing every morning at sunrise.
I feel my thoughts getting better when hearing you. God bless you and your family
What about your spiritual life? Are you human? Is your life perfect? Your advice is incredible in some ways but unrealistic in others. Have a great day đđđ
†good đ
I have pretty much the same routine. I get up and listen to heavy metal. Then I box until I'm half dead then at night I start drinking
Hello nice video
Dear Dr Kim, thank you so very much for your encouraging positive video. I have been stuck in a lull, not knowing how to get motivated to better my health. This video truly helped me with some great ideas that I am going to focus on implementing. I'm so thankful that I have found your channel and will be tuned in often for your beautiful and exciting healthful tips. Thank you so much.
I am an over 70 person and I am enjoying your advice and your sparkling presentation..Thank you!
Fantasticđ
Omg I already do all these except caffeine! Yay for me
Walking 6000steps daily
Captreadynowputwhitepolishintoyourboxdoundriescoverforfivewicketâ€â€â€â€â€â€â€â€
We are in charge of our lives. Yay <3
I had the opposite result with coffee. I had migraines every month – tried to my monthly cycle. They were so bad that I couldn't function for a couple of days each month. I accidentally discovered a cup of caffeinated coffee worked miracles. There are now migraine medications that contain caffeine. Doesn't work for everyone, but it sure worked for me.
We are often compromised by long working hours and home chores. It is a skill to get some healthy habits slipped into your own personal circumstances. For me I swim most days at 8.30pm to then sleep 11.30 to 7am (the pool is rammed 6am to 9am and early evening ..yuk) . Agree the meal planning is a great habit đ â€
Thanksgiving, praise and worship for Almighty God first!
Practice gratitude â€
This chick is so hot.
I have benefited from intermittent fasting/avoid sugary products/regular exercise and yoga…yes morning routine is very key
Thanks a lot
†From india
I start my day with stretching in my bed and daily prayer