Watch my next video where I tried waking up at 5 am for 30 days which is already out on Nebula at https://nebula.tv/videos/zachhighley....

So I am 27. Jeez, I'm getting old. However, I think 27yearold Zach is hugely different from 21yearold Zach and tremendously different in a better way. In this video, I'll give you the 20 most important things I learned in my 20s (so far).

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Time Stamps:
0:00 Intro
1:07 Your 20s Matter
1:47 Savings Won't Make You Rich
3:21 Teach Yourself Anything
4:10 Find a Mentor
5:42 Succeed Efficiently
7:15 Small Changes
7:54 Be Brave
9:41 Avoid Underemployment
10:50 Say No.
11:51 Say I Don't Know
13:17 No One Cares
14:11 Learn to Adult
14:48 Don't Complain
16:05 Consistent Sleep
16:54 Five People
18:00 Read More
19:02 Do it Now
20:31 Don't Take it Personally
23:00 Healthy Body & Mind
23:52 All Shall Pass
24:44 Outro

Work Cited:
1. https://pubmed.ncbi.nlm.nih.gov/2029368/
2. The Defining Decade book
3. https://www.ncbi.nlm.nih.gov/pmc/arti...
4. https://www.ncbi.nlm.nih.gov/pmc/arti...
5. Hölzel, Britta K., et al. “Stress reduction correlates with structural changes in the amygdala.” Social cognitive and affective neuroscience 5.1 (2010): 1117.
6. Pruessner, Jens C., et al. “Selfesteem, locus of control, hippocampal volume, and cortisol regulation in young and old adulthood.” Neuroimage 28.4 (2005): 815826.
7. Kelley GA, Kelley KS. Exercise and sleep: a systematic review of previous metaanalyses. J Evid Based Med. 2017 Feb;10(1):2636. doi: 10.1111/jebm.12236. PMID: 28276627; PMCID: PMC5527334.
Mora JC, Valencia WM. Exercise and Older Adults. Clin Geriatr Med. 2018 Feb;34(1):145162. doi: 10.1016/j.cger.2017.08.007. Epub 2017 Oct 10. PMID: 29129214.

Editor: Martino Gasparrini
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Who am I:

My name is Zach. I’m a thirdyear medical student in Philadelphia. I make videos about medical school, studying, and growth. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post either on YouTube or my website (https://zhighley.com/​​).

I write a weekly newsletter (https://zhighley.com/newsletter/​​) linking the best things I read, watched, and listened to that week. Join the 2,700+ that read it every Sunday morning.

The Gear I Use to film videos: https://zhighley.com/resources/#_YouT…​​

What I’m Reading: https://zhighley.com/resources/#_Books​