 So my name is Latina Yes, you can see my topic is not very technical It's got nothing related to the actual theme But the reason why I decided to play this topic was Actually, I came on this topic The inspiration for this topic came immediately About my first visit to Jordan F SG I see a lot of tex-nicks You know what the next You know the stuff Reket my phone So all this belly down your neck All your spine Ya, it's quite detrimental to your health And I'll show you why later And the reason is I want to bring more awareness and more attention to I feel like it's important especially both of us Developers, we are doing a very That's the intensive job So I really would like to bring awareness and attention To all this So that we are more aware That's how our team posture How our diet and all their effects So the way we And me, if you start working on your health You will find yourself It will benefit you And in the long run, it will also help you Be a more effective video Which I will cover So a bit about myself I'm a full set web developer And I've been working for about 3 years I mainly code in PHP and JavaScript And just a little technical staff He's so complete, just no hack Recently, at my workplace I've been building an API Consisting of serverless squad here And it's a bit like It's an AWS equivalent of Apollo And currently, right now, this week I've recently been learning cloud CMS And personally, I've Because at my workplace At the moment, I'm doing a lot more So I feel like I keep myself well rounded I keep my skills sharp I'm currently working on a personal set framework Just to up my front-end skills Also So, especially when you start work Yeah, this used to be me About 2 years ago So, yeah, I used to be 91kg when I was in 2017 And now I'm 70kg plus kg Last time Last time at 2017 I was so overweight Even walking a few steps Like a chore Now I can't seven falls to my kitchen flat Not every day But Believe it or not, once or twice a week So The main reason for me was Many frustrations Back then, I thought I've always been overweight But then In 2017, I thought I'm 27, 26, 27 At that age, I should be energetic Walking around But I feel like an old woman 20 plus, but I feel like I'm walking around 50 or 60 plus So, yeah I feel like it's not good for my health And also, well, you think about it Because I'm so overweight It also affects my knees And it's not very good for my knees And at that moment, I was also Staring to feel like eggs in my knees And also another thing Here's what I mean by posture When you first look at my photo You just see Overweight But there's actually another issue You see how I'm standing I'm standing with my body Even my voice I'm going sideways That's actually bad posture It's not that I'm actually standing that way It's when I actually stand My body really wants To go that way So, yeah, that was It's also another thing I want to bring to my school I wasn't really aware of this until I started on my journey on getting healthier And then through the journey I started to be more conscious And more aware of this flow So, yeah, as I mentioned Next Also, another reason I'm also actually very I got a lot of interest in science I love to figure out and answer I mean, one of my The subject that I always get in school Was biology So, I'm always Very interested in science Especially microbiology and all that If I If I hadn't entered IT As my career Science Surgery So, as I said To share What I've done I hope to help you Some of the stuff You hear a lot Conflicting Information stuff Last time we told I don't know if you've heard it recently That society has great cholesterol I want to say it was bad I don't think so But it's going to help Stuff for you guys And also as a fellow developer Fellow developer To a fellow developer How there are certain steps you can take To not You don't always have to trust the Changers You're even like a slow Gradual change As long as you're making a small deliberate change To improving your To be healthier So Some criteria For myself No pills I just have this thing I'm like very good at Having pills and all that I'm a kind of person Yes, I'm able to doctor just for MC But if I can Tahang the discomfort I'd rather not take the pills And all that medication I'd rather take the pipa gau Than the cough syrup Ya But cough syrup It's not supposed to help you cure your cough A cough is a symptom A cough is An indication that There's something written in your body And your body is trying to Inject it out So cough mixture That turns That sensation upon the cough I'm actually working against your body Whereas I see things like Stress It's not It's not still belief So it makes Your throat feel less irritating But it doesn't Temper the cough Ya, just like you know When you have fever It's actually a good indication Because it means that your body Is fighting the virus So First and foremost I'm not a health expert So as I said before I'm just sharing my experience And my journey with you all And also sharing All the various research that I have Found as well Fusion me So very first thing Most important thing of all Is posture How important is our posture And I see This is the first point I start on So I say posture is very important We think it's just about posture But later I'll show you How important posture is Even when it comes to nutrition and diet I'll say that posture Is even more important than say Nutrition and diet Because you don't get this right You'll find it harder To exercise properly To feel healthier Because You know We all have our pack Gantji That we take care of Laptop Computer But You know That your body itself Is kind of a machine So The only difference is that The computer is not getting material The body is not getting material But just like the computer That's circuitry And there's electricity running circuitry Your body is nervous system The nervous system is How signals transfer Between your head And the rest of your body And the highway for those signals Is your spinal cord Your back So imagine your spinal cord Is a highway That goes to every part of your body It comes from start to your head And goes to your body and rise first So if you have a crooked spine You don't have that natural curve That you see here You basically have a crooked spine So it's kind of like Let's say if I give the equivalent of a road When you have a straight road You can drive at full speed When you have a straight road But when the curve When the road is a really sucky curve It's not... You can't drive through a road as fast So likewise When your posture Is in front of your heart Your back Right So a lot of times Or when you're old You feel like A bit it's somehow That your body don't fast It's mainly due to your posture problem A lot of times Or when you feel like Your body is not as smooth You actually need it to old age Many are Due to your posture issue So how So you're the main The main point of Posture how to be a proper It's also to maintain that Natural curve So when you're standing See I have a natural curve You want to keep Your back as straight as possible When you sit When you sit You also want to make sure That your back is straight This is why I don't know if you can hear Some trends Why some people prefer to work While standing up So that you can maintain Your back as straight as possible When you're working Keeping the highway of your nose straight When you keep The highway of your nose straight Then your body is working as As most effective as it can So To keep that natural curve It's also the same thing When you sleep You also want to make sure Imagine you're standing But you have a ball against your back So that's how you sleep So you want to maintain The posture when you see So when you're When you see You want to make sure that The bed and pillow that you use Supports Your neck And your hips properly So So Some recommendations that You guys can have In a workplace And help keep your posture It's one of the things that I use at work Pops like stands For me, what I do is At my workplace, I use an iMac So I actually have a box That pops up the So you want to keep Your posture as straight as possible So you want to make sure I don't have a very good But imagine this is my phone So When I stand straight I'm standing straight So you want to make sure You always keep this straight posture So imagine my phone No matter how this is my phone My computer always I'm not looking like that I'm looking straight So you want to keep that So then let's say But let's say I can't be ski for myself Then you can ask a colleague to help you But when you When you sit down in your chair Or you stand To help you see whether You're really keeping your back straight Another thing that I use at work Is work the wobble cushion This wobble cushion You can get it at Decathlon For about $20 I got it at The At UC Heart At Jukun Night Bank So Why a wobble cushion is Because You're basically sitting On a solid platform But wobble cushion And also if you go to the gym You'll probably recognise What this gym equipment When you sit on there You're sitting on something unstable So it helps keep your Keep In bed It helps to keep your posture It also helps to keep The muscles on your lower back Plexible Because Even though you don't feel it But you're actually moving Like slightly So it does help And Well I'm not going to resist from this idea But if a lot of these things Find a very hard to take in I would recommend that You can go to seek a Chiropractic If you're really interested In taking care of your back Your posture And they're actually the best person To advise you on how to take care of your back Just like when you go to a physio Physiotherapist is more Keters more on the muscles So chiropractic caters more On the spine in your back And also includes your neck as well And from what I've gathered so far For me researching online The bare minimum is They must at least have A degree from Palmer College of Chiropractic That's the Very bare minimum And most of them Have standard training Like standard practice So So it does our chiropractic I've actually been to 3 weeks before The first one is The one she moved already So the third one The second one that I went to Is the one at I think 5 stars The one next to High hotel And then the third one That I went to is the one That's at my workplace So Next Nutrition Your diet, exercise And sleep So The what I think the most important So the most important part of your nutrition Before I go into Full nutrition Actually the most important part of your diet Is actually water If you guys are not Water is actually Involved in almost any part of your body Process If you also want to see yourself Dream of water Not just because water makes you Feel fuller But Water is also involved in all your body Processes including Metabolism If you want to burn food faster If you want to slim down faster Talking about Hypnotised Metabolism Water So we drink a lot of water Plenty of water For ladies It's at least 2-3 litres per day And guys It's about 3-4 litres Yeah I think We all know this So Well So So the key To help you understand The scientific part A bit Let's say Some of the main sources Of food That you will see online About carbs So Basically I think Of all the three categories The one that I understand the most is carbohydrates And then you will see There will be a lot of carbs Then it makes you fat Like how Because What I try to explain here Many more body processes And how And what actually happens In your body when you eat When you all eat this kind of food So actually behind the scenes Every time you eat carbohydrates Like starch and sugar Oh So In terms of category Your body will choose carbohydrates first Then fat Because carbs is the easiest to metabolise Followed by fats And then protein So what happens Why they say carbohydrates make you fat Because excess carbohydrates They are not being used up by the body Actually it gets stored Your body will convert it into What we call Which is actually an animal kind of fat So basically Your body will convert excess Carbs that you eat Into fat So that's why Why eating a lot But should really seek the foods To make you fat Because internally It gets converted to fat Oops Next is fats So again This is size I don't get mod 2 But Even when we say Sugar carbs They actually spend a broad range Of Chemical compounds You know you have different kinds Of sugars But you have things like Glucose Many when we talk about sugar When you hear people When you hear a line of sugar They are mainly talking about Glucose or sucrose Then you have other kinds of sugars Like maltose And then fats We just think of fats As fats in Oil or fats in meat But it's also fats In nuts In nuts as well So In terms of Importance Or let's say you're aiming to losing weight I would say Prioritize protein and fats Over carbohydrates And actually the even more important Key thing is That's about what kind of food you eat And more like Try to reduce Food like junk food Chips Junk food Or overly processed food Because most of the times The most dangerous Succeses Are not dangerous in that It's poisonous But dangerous in that It gets you overweight very fast Overly processed foods So you want to Eat as central food as possible Instead Of eating bag of chips You can eat fruits And vegetables Let's say Between bag of chips And even say nuggets From old chunky Yes, both are processed foods And unhealthy But between chicken nuggets And bag of potato chips I'd say Chicken nuggets is slightly better Because Bag of chips is just pure carbs So it takes very fast For your body to digest the carbs Whereas chicken nuggets is fat and protein So it takes longer For your body to process that But also eat fried foods Paring me So So you're diet plan And why is it that Oh you try to diet plan The general thing I get From diet plans I think This is my personal take I feel like diet plans are meant to be short term They're not supposed to be done You can make it as a lifestyle But honestly I think the way I see diet plans Is it's more Maybe you do it for a few months And then you see whether it works or not And then if it works, then you keep doing it If it doesn't work, then you change diet plan Or there Actually I think In 2017 When I was I was still having a gym trainer He put me on the most Weirdest diet You think keto diet All that sounds weird In the world diet he put me on It's called the papaya diet So it's like Papaya 3 Morning Breakfast, lunch, and dinner Pieces of papaya He let me out On Saturday, Sunday But I'm running to find him Paya all the way After It was very happy I got to know how it was Because after that, I lost a lot of weight But was it sustainable? Ya Ya I think I'm going to let it in Nah, not really I appreciate it So, ya, as you notice Like Titox Okay, busy Titox Can you just simplify it for you It's just water, you put it in You take water, you put it in Yes, detox water It's a fancy term You take Cut water You put fruits inside So what's the benefit of that The benefit is that When you put fruits in the water You're basically Getting the nutrients out of the fruits Without having to eat the fruits themselves Themself So it's a good alternative I find it very hard To remind myself to eat fruits A good alternative If you have a water water Just put some fruits inside Like put apple, strawberries Whatever That's your detox water Ya So Ya, this is what Right, this is the summary Of what I'm saying So, exercise Exercise, focus on the core The chest, abdomen Well, I know, especially guys Fokus on the arms But if you have a core To hold the big arms Then how Fokus on the core Especially guys like you How many of you want a six pack Ya Fokus on endurance Over speakers and endurance Help to Keep your metabolism up And then help to also Ya Ya, fokus Is raw So Water Drink plenty of it Because he's my health expert Ya, this is just me sharing My life experience So, thank you very much Yes My company is hiring So People Work developers and mobile developers Terima kasih