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[00:01.24] Tahia: So I've been really worried about my physical health lately and think that I need to have a far better routine.

[00:08.42] What do you think are the most important things that I should do to have good physical health?

[00:14.57] Christian: That's a great question.

[00:16.45] I think it's a combination of things.

[00:19.11] You need to make sure that you're eating healthily.

[00:22.05] That means lots of fruits and vegetables, no junk food like fried food, and no sugary foods like cookies and chocolates.

[00:31.15] You can treat yourself here and there of course, but don't make it part of your routine.

[00:36.77] And I also think that exercising is very, very important.

[00:43.17] Tahia: How do you exercise and how often do you exercise?

[00:47.99] Christian: I exercise by going to the gym, which is where I run on the treadmill and lift weights to tone and grow my muscles, which is super important to me.

[00:59.70] Usually I work out for around one hour each time and try to go at least five times a week.

[01:08.54] How about you? What's your favorite way to exercise?

[01:11.45] Tahia: I do like going to the gym, but I enjoy it best when I mix it with going to classes like Zumba and Pilates classes.

[01:19.73] It's a great mix and it means that I don't get bored. Another thing that I'm trying to do as well as exercising is drinking way more water.

[01:28.80] It helps to keep you more energetic, helps your skin be clearer, and generally helps your health in a lot of ways.

[01:35.48] How much water do you drink in a day?

[01:39.20] Christian: Let me think. Usually I aim for two and a half liters of water a day, and I like adding lemons and strawberries to my water to make drinking more exciting.

[01:52.30] Because, you know, drinking only water every day can get a little bit boring.

[01:56.84] One thing that I'm working on right now is having a very healthy sleep routine.

[02:03.53] Right now, I'm only sleeping for around four hours a night and it's been making me feel very tired throughout the day.

[02:11.28] What about you?

[02:12.09] How many hours do you sleep?

[02:14.77] Tahia: I try to sleep for about eight hours, but sometimes it's longer and sometimes it's shorter.

[02:21.14] The key is to sleep at the same time every night and wake up at the same time every morning so that you can build a routine. But you brought up an interesting point about feeling tired throughout the day.

[02:32.88] That's definitely something that I'm struggling with.

[02:35.55] I feel like my energy levels are low all the time and I'm not sure what to do to help boost my energy.

[02:41.97] Do you have any tips for that?

[02:44.36] Christian: Yeah. Do you drink coffee in the morning?

[02:48.09] Tahia: I do. Actually, I think I drink about three cups of coffee a day.

[02:52.63] Christian: Wow. That's a lot, but I do know some people that can drink up to seven cups of coffee a day.

[02:59.30] So I don't know what to tell you.

[03:01.42] I don't know if it's a good or a bad thing that you drink so much coffee, but maybe you should try not drinking coffee for a week and see if your energy levels improve.

[03:11.57] Do you think that's something that you could do?

[03:14.77] Tahia: I did read in a study once that drinking coffee gives you a lot of caffeine, which can make you feel like you have a lot of energy at the time, but really interrupts with your sleep schedule.

[03:26.28] So for example, if you drink coffee at 6:00 PM, you'll struggle to sleep.

[03:30.83] And maybe that's the reason why you don't actually get enough sleep. Do you drink a lot of coffee too?

[03:36.68] Christian: Yeah. Not too much.

[03:39.90] Sometimes I'll drink one cup on another day, I'll drink two cups.

[03:44.72] Sometimes I can even drink five cups if I have a lot of things to do that day.

[03:49.00] But my energy levels don't change too much when I drink coffee.

[03:54.09] I think I'm just so used to it now that it just doesn't impact me that much, which is probably not a good thing.

[04:01.55] What do you think?

[04:03.43] Tahia: I don't think that's a good thing at all.

[04:05.84] I think as well as coffee, energy drinks is a problem.

[04:10.38] Yeah, sure, you might get energy in the moment, but it can really affect the quality of your sleep, not just the quantity.

[04:17.33] So that's definitely something that I think you should work on.

[04:21.06] Christian: Yeah. I think we should both stop drinking coffee for a little while and see how it affects us.