The Benefits of Water Fasts, Oil Pulling Explained and Seven Time-Savers for Wellness and Growth.
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Today at a Glance:
Why I Do Periodic Water Fasts: Unlocking the Power of Autophagy
Seven Time-Savers for Wellness and Growth
Oil Pulling: A Simple Practice for a Healthier Mouth
Unveiling the Golden Benefits of Turmeric
What’s On My Radar
Why I Do Periodic Water Fasts: Unlocking the Power of Autophagy
Today, I want to share with you a practice that has become an integral part of my wellness journey: periodic water fasting. A few times a year, I embark on a 3-5 day water fast, and I'd love to explain why this practice holds such significance for me and the incredible benefits it can offer.
What is Water Fasting?
Water fasting is a type of fasting where you consume only water for a set period. Unlike intermittent fasting, where you cycle between eating and fasting windows within a day, water fasting extends for several days. During my water fasts, I only drink water, allowing my body to rest from digestion and tap into its natural healing processes. I also include a pinch of pink Himalayan salt in my water to replace the missing minerals the body naturally needs.
The Science Behind Water Fasting: Autophagy
One of the most fascinating aspects of water fasting is its ability to trigger autophagy. Autophagy, which literally means "self-eating," is a process where cells break down and recycle their own components. This cellular cleanup helps remove damaged or dysfunctional cells and regenerates healthier ones.
The significance of autophagy was highlighted in 2016 when Japanese scientist Yoshinori Ohsumi was awarded the Nobel Prize in Physiology or Medicine for his discoveries on the mechanisms of autophagy. His groundbreaking research has shed light on how this process can protect against diseases, improve cellular function, and promote longevity.
Benefits of Water Fasting
Enhanced Cellular Repair and Detoxification
During a water fast, your body ramps up autophagy, clearing out old and damaged cells. This cellular renewal process can enhance overall health and reduce the risk of chronic diseases.
Improved Metabolic Health
Water fasting can help reset your metabolism, improve insulin sensitivity, and promote weight loss. By giving your digestive system a break, your body can focus on burning stored fat for energy.
Boosted Immune System
Autophagy plays a crucial role in maintaining a healthy immune system. By recycling old immune cells and generating new ones, water fasting can strengthen your body's defense mechanisms.
Mental Clarity and Focus
Many people, myself included, experience enhanced mental clarity and focus during a water fast. With the body not preoccupied with digestion, more energy is available for cognitive functions.
Reduced Inflammation
Chronic inflammation is at the root of many health issues. Water fasting has been shown to reduce inflammation markers in the body, promoting overall well-being.
Tips for a Successful Water Fast
Preparation is Key
Gradually reduce your food intake a few days before starting the fast. Focus on whole, nutrient-dense foods to ease the transition.
Stay Hydrated
Drink plenty of water throughout the fast. Adding a pinch of Himalayan salt to your water can help maintain electrolyte balance.
Listen to Your Body
Pay attention to how you feel. If you experience severe discomfort or dizziness, it's essential to stop the fast and seek medical advice.
Ease Back into Eating
After your fast, gradually reintroduce food, starting with easily digestible items like fruits and vegetables. Avoid overeating or indulging in heavy meals immediately.
Start with Intermittent Fasting
If you’re new to fasting, I recommend starting with intermittent fasting. The 16-8 method, where you fast for 16 hours and eat during an 8-hour window, is a great way to begin. This can help your body adjust to longer fasting periods. From there, you can experiment and find what works best for your body.
Conclusion
Embarking on a 3-5 day water fast a few times a year has been transformative for me. Initially challenging due to the absence of food, the benefits I've experienced make it worthwhile. Periodic water fasting has become a staple in my wellness journey, providing a profound sense of renewal both physically and mentally. By tapping into the power of autophagy, I have found a natural way to support my body's healing processes and enhance my overall health. If you're considering trying a water fast, I encourage you to do your research, consult with a healthcare professional, and approach it with an open mind and a spirit of self-discovery.
Citations
Mizushima, N., & Levine, B. (2010). Autophagy in Mammalian Development and Differentiation. Nature Cell Biology, 12(9), 823-830.
Rubinsztein, D. C., Mariño, G., & Kroemer, G. (2011). Autophagy and Aging. Cell, 146(5), 682-695.
Nobel Prize. (2016). The Nobel Prize in Physiology or Medicine 2016. Retrieved from NobelPrize.org
Deretic, V., Saitoh, T., & Akira, S. (2013). Autophagy in Infection, Inflammation and Immunity. Nature Reviews Immunology, 13(10), 722-737.
Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism, 19(2), 181-192.
Green, D. R., & Levine, B. (2014). To Be or Not to Be? How Selective Autophagy and Cell Death Govern Cell Fate. Cell, 157(1), 65-75.
Mattson, M. P., Moehl, K., Ghena, N., Schmaedick, M., & Cheng, A. (2018). Intermittent Metabolic Switching, Neuroplasticity and Brain Health. Nature Reviews Neuroscience, 19(2), 81-94.
Codoñer-Franch, P., & Valls-Bellés, V. (2010). Oxidants, Antioxidants and the Beneficial Roles of Diet in Inflammatory Bowel Disease. Nutrition & Dietetics, 67(3), 155-168.
Seven Time-Savers for Wellness and Growth
Assign a theme of self-care to each day of the week for focused, quick activities.
Use voice-to-text to journal or plan while commuting.
Opt for isometric exercises like planks or wall sits during short breaks.
Adopt a one-minute meditation practice multiple times a day.
Create a 'no-phone' hour to inadvertently free up time.
Use the three-bite rule for mindful eating when in a rush.
Listen to educational podcasts during daily routines like showering or cooking.
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The Benefits of Oil Pulling: A Simple Practice for a Healthier Mouth
What is Oil Pulling?
Oil pulling is an oral health practice where you swish a tablespoon of oil (typically coconut, sesame, or sunflower oil) in your mouth for 15-20 minutes. This practice helps "pull" out toxins and bacteria, promoting overall oral hygiene and health. I prefer using coconut oil due to its pleasant taste and antimicrobial properties.
Benefits of Oil Pulling
Improves Oral Hygiene
Reduces harmful bacteria and plaque, promoting healthier gums and teeth.
Freshens Breath
Helps remove bacteria that cause bad breath, leading to fresher breath.
Naturally Whitens Teeth
Removes stains for a brighter, whiter smile.
Reduces Inflammation and Improves Gum Health
The anti-inflammatory properties of coconut oil can reduce gum inflammation and promote healthier gums.
Detoxifies the Body
Reduces the overall bacterial load, potentially aiding in body detoxification.
How to Oil Pull
Choose Your Oil
Select a high-quality, organic oil such as coconut, sesame, or sunflower oil.
Swish the Oil
Take a tablespoon of oil and swish it in your mouth for 15-20 minutes, being gentle and avoiding swallowing.
Spit it Out
Spit the oil into a trash can (not the sink), rinse your mouth with warm water, and brush your teeth.
Be Consistent
For best results, incorporate oil pulling into your daily routine, preferably in the morning on an empty stomach.
Oil pulling has significantly improved my oral health. My mouth feels cleaner, my breath is fresher, and my teeth are naturally whiter. It’s a simple, effective practice that has become a regular part of my morning routine.
One Last Thing: Unveiling the Golden Benefits of Turmeric
Turmeric, a golden-yellow spice commonly used in Indian and southeast Asian cuisine, has garnered significant attention for its numerous health benefits. The primary active compound in turmeric is curcumin, which is responsible for most of its health-promoting properties.
Anti-Inflammatory Effects: Curcumin is a powerful anti-inflammatory agent. It can help reduce chronic inflammation, which is linked to many diseases such as heart disease, cancer, metabolic syndrome, Alzheimer's, and various degenerative conditions.
Antioxidant Properties: Turmeric is rich in antioxidants, which protect the body from damage by free radicals. This helps in slowing the aging process and preventing various age-related diseases.
Boosts Brain Function: Curcumin can increase levels of Brain-Derived Neurotrophic Factor (BDNF), a growth hormone that functions in the brain. This may help delay or even reverse many brain diseases and age-related decreases in brain function.
Heart Health: Turmeric improves the function of the endothelium, the lining of blood vessels. This can help regulate blood pressure and reduce the risk of heart disease.
Joint Health: Due to its anti-inflammatory properties, turmeric can be beneficial for those suffering from arthritis, providing pain relief and improved joint function.
Digestive Health: Turmeric stimulates bile production, aiding in digestion and reducing symptoms of bloating and gas.
Enhanced Absorption with Black Pepper: The benefits of turmeric increase significantly when combined with black pepper. Black pepper contains piperine, a natural substance that enhances the absorption of curcumin by 2000%, making it more bioavailable and effective in the body.
Incorporating turmeric, especially when paired with black pepper, into your diet can contribute to overall health and wellness, making it a valuable addition to any health-conscious lifestyle.
What’s On My Radar:
Book I like: The Four Agreements by Don Miguel Luiz
App I like: Bloom by Brian Eno and Peter Chivers
This app is a beautiful way to make music and unwind. If you’re a parent and you give your child a phone on occasion, the next time you do I’d recommend you have them explore this app, rather than letting them go down a youtube rabbit hole. It’s immersive and creative, as well as very relaxing.
Further reading:
7-Day Digital Detox: What Happened When I Locked Away My Phone.
After a particularly difficult night of sleep the week before last, I woke up and later that day decided I would stop looking at social media for a week to see how it affected my anxiety, dopamine, and overall wellness. A few hours later, on the same day, I remembered that my watch is cellular and so I can receive calls and…
So many great insights explained in depth, love it! I tried oil pulling briefly in the past for recovering from a dental issue and it worked wonders. After reading your post, I'm inspired to make it a habit. Water fasting is ambitious for me. Maybe one day I'll gather enough strength to take up the challenge! :) Thank you for sharing your wellness journey and keep inspiring. 🙌