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Fasting is going without food. For any amount of time, really. We all fast when we sleep. That’s why breakfast has its name—it’s breaking a fast.
Fasting for longer periods of time results in many changes to metabolism and mitochondria. Interestingly, it can also have profound, beneficial effects on the human body.
for adults, there is now a tremendous amount of science to suggest that eating all the time actually harms health.
Fasting prompts the body to be frugal and encourages autophagy, which has tremendous healing potential.
What ensues is a spring-cleaning, if you will.
Gut bacteria get first dibs on all the food we eat.
the gut has an intricate nervous system unto itself that communicates directly with the brain and vice versa. The vagus nerve plays an important role in this communication. As
Addressing nutritional deficiencies, such as folate, vitamin B12, and thiamine deficiency.
Eating a “healthy diet,” such as the Mediterranean diet, may play a role for some people.
Exploring fasting, intermittent fasting (IF),
Improving the gut microbiome
Healthy metabolism is about balance—not too much and not too little.
several versions of IF. Some restrict eating to eight to twelve hours per day. Others allow one meal a day. And others restrict nighttime eating.
IF improves mood and cognition, and protects neurons from damage
Fasting-mimicking diets can replicate the benefits of fasting for longer periods of time without the risk of starvation. The best-known example is the ketogenic diet.
ketogenic diet, a diet high in fat, moderate in protein, and low in carbohydrates,
avoid eating foods that contain antibiotics, such as meat, fish, eggs, milk, and other products that commonly contain antibiotics fed to the animals. Look for “raised without antibiotics” labels.
Diet plays a critical role in the microbiome. Avoid highly processed foods.
Eating foods high in fiber, such as fruits and vegetables, and a diet of real, whole foods is likely optimal.
Exercise is good for health.
people who exercise are less likely to develop metabolic disorders, such as obesity, diabetes, and cardiovascular disease.
any type of exercise was better than no exercise, but that the largest benefits were seen for team sports, cycling, and aerobic and gym activities.
optimal “dose” was forty-five minutes, three to five times per week.
wants to improve their physical performance through exercise, they also need to pay attention to eating a proper diet, getting good sleep,
Exercise can play a role in preventing mental and metabolic disorders.
Humans are meant to move.
The environment includes many things—food, shelter, temperature, light, infections, allergens, and lifestyle choices—some
includes people, experiences, love, and purpose in life.
they actually play profound roles in metabolism. They are all interrelated and inseparable.
We adapt and respond to our environments, for better or worse.
Not using muscles results in atrophy, or shrinking.
The body is always adapting and adjusting. It spends its energy wisely.
Social skills are important to human survival. They allow us to live in families, towns, and societies.
children exposed to more screen time are more likely to develop ADHD.
children are learning that constant stimulation is the norm given the content on the screens.
learning a new language, playing basketball, or learning to play the piano.
When we use our brains in specific ways, neurons grow, adapt, and form new connections. If we use them, they grow. If we don’t, they wither.
stress response requires energy and metabolic resources.
what life events are most stressful. Some top ones include the death of a spouse or close family member, divorce, personal injury, getting fired, and even retiring.
losing someone important to you, losing your health, or losing your job (even voluntarily).
What makes these so stressful? There are many reasons, and they can be different for different stressors, but one common theme is that they all relate to purpose in life.
Purpose in Life Humans are driven to have a s...
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When people lack a sense of purpose, it appears to induce a chronic stress response
Purpose in life is multifaceted,
stress inventory that I just mentioned highlights three possibilities: relationships, taking care of yourself and s...
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Frankl went on to develop a psychotherapy, logotherapy, based on the construct of meaning and purpose in life.
a low sense of purpose in life is associated with depression, given that depression itself might make people feel this way. It may just be circular logic.
people need to develop and maintain full lives, ones that include what I call the four Rs: close relationships, meaningful roles in which they contribute to society in some way, adherence to responsibilities and obligations (not just to the people in one’s life, but to society as a whole, such as not breaking laws), and having adequate resources (money, food, shelter, etc.).
Friends, family, coworkers, teachers, mentors, or people in the community can often help.
Psychotherapy can help people resolve conflicts with other people and with their roles in life.
