5 Compelling Reasons to incorporate daily fasting, exercise, and meditation into your routine for improved health, well-being, and personal growth
Too much extended and unmanageable stress is bad for the body and mind. However, deliberate and well-controlled pressure is needed and may be quite beneficial for development and maintenance.
We know that fasting, exercising, and meditation can cause stress in the body and mind. However, regulated and controllable stresses from these three lifestyle choices keep me healthy and happy since they optimize biochemicals and have positive epigenetic effects.
In this short narrative, I’ll describe five health benefits of fasting, meditating, and exercising every day. Fasting, exercise, and meditation help me achieve my goals of holistically, organically, and sustainably addressing health concerns at many levels to enhance my health and well-being, as well as investing in my health and lifetime goals.
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Table of Contents
I’ve already written about my fasting, exercise, and meditation routines. For new readers, my daily fasting window is 22, which means I only eat one meal slowly over two hours to improve my digestion.
Every second day, I workout with strength training (calisthenics and weight lifting). As cardio, I walk roughly 10,000 steps barefoot every day. Walking is not a workout for me, but rather a pleasure in which I may converse with friends or family members or listen to my favorite literature or music while strolling along the beach or through green parks.
I meditate three times for 20-minute sessions. As a long-term meditator, I experienced several health, well-being, and developmental advantages from daily meditation practice.
Since the mid-1980s, I’ve studied hundreds of scientific papers on the impact of meditation and other mindfulness techniques on the brain. I’ve also been practicing meditation formally since my early twenties, employing both Eastern and Western techniques after attending formal courses.
Even if scientific publications encouraged and reinforced my thoughts, I intuitively recognized the importance of meditation from an early age. When I was meditating, my learning abilities were exceptional.
Because these regimens and their effects are extensive, I just highlight the most important features and provide links to pertinent papers for anyone interested in further information about each regimen, procedure, and impact.
Cellular and Mitochondrial Health
Our cells produce a lot of trash that has to be cleaned up every day. If these biological poisons cross the barrier, they can cause serious health problems and other unpleasant outcomes.
Stressors have a strong influence on cellular proliferation and apoptosis, the processes by which cells grow and die.
Fasting and exercise help to maintain the cells clean by eliminating toxins, infections, and damaged proteins.
Both fasting and exercise can trigger autophagy and mitophagy. These biological processes are the techniques by which cells mend and defend themselves. Fasting and exercise can trigger and enhance autophagy and mitophagy.
Meditation can lessen the stress burden on cells, particularly neurons. As a result, it helps keep the neurological system in balance.
I won’t go over the specifics of autophagy and mitophagy again in this post because I’ve covered them previously. Instead, interested readers should read the following two articles.
Metabolic Health
In my mid-20s, I received a diagnosis of pre-diabetes and abdominal obesity, which served as a wake-up call. My illness exhibited all characteristics of metabolic syndrome.
To regain my metabolic health, I needed to eliminate insulin resistance and make my body insulin-sensitive, leptin-responsive, and fat-adapted.
I have two plausible options: time-restricted eating and frequent exercise, both of which improve insulin sensitivity.
Furthermore, consistent fasting and tailored exercise caused my body fat to adjust, providing required energy to all cells while also developing an alternate energy source for the brain, therefore protecting neurons and neurological connections.
Meditation was beneficial to my metabolic health by lowering stress, controlling emotions, and balancing hormones.
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Immune Health
My early exposure to immunological and autoimmune disorders influenced my decision to specialize in this field.
Fasting, meditation, and exercise on a regular basis may help to strengthen our defenses. Exercise, fasting, and mindfulness techniques, for example, can all help to minimize our chance of developing liver cancer. Regular exercise can help avoid a variety of malignancies.
Fasting can reduce chronic inflammation in a variety of ways, hence enhancing immunological function. I wrote about it in a piece titled Ketosis Can Reduce Chronic Inflammation and Improve Metabolic and Mental Health in 6 Ways.
Meditation can help alleviate emotional, physical, and oxidative stress. Fasting and exercise help the body cleanse toxins and infections. Fasting also relaxes the digestive system and promotes gut health, which benefits the immune system.
The combined benefits of these three lifestyle behaviors can considerably boost the immune system and help the defense system safeguard the body.
Endocrine (Hormonal) Health
My metabolic and mental health worsened during my youth as a result of hormone imbalance. One of the risk factors for metabolic syndrome is an imbalance in insulin, cortisol, and leptin levels.
Fasting helps to regulate these hormones. Furthermore, fasting enhanced growth hormone levels and helped to maintain lean muscle mass.
I will not duplicate my previous essays on hormones, hormonal intelligence, neurotransmitters, and endorphins here. For more information, interested readers can refer to the articles listed below.
Neurological and Mental Health
Fasting and exercise have biological and physical implications for neurological and mental health.
The most beneficial effect of fasting and exercise is improved hormonal and neurotransmitter balance. Both fasting and exercise can have a good effect on brain chemistry.
In addition to the purifying benefits of fasting and activity, as discussed in the cellular health section, they can boost BDNF and provide alternative energy to the brain by commencing ketosis.
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Conclusions
Fasting, exercise, and meditation all cause regulated stress on the body. Training and fasting provide physical stress, which helps the body to flourish. Stress is necessary for muscular growth, and hormones must be balanced.
The mental stress of meditation can help the brain, particularly the neocortex, operate better.
Surprisingly, the tension caused by meditation might lessen oxidative stress in the brain and body. Meditation can help you sleep better by lowering stress and anxiety.
People intuitively knew the advantages of fasting and meditation millennia ago. As a result, several faiths made them necessary as part of their adherents’ cultural customs. Scientific research has now begun to uncover the reasons our predecessors intuitively understood.
Our ancestors developed by continually migrating. We only adapted to sedentary existence after becoming comfortable with modern culture. Food became plentiful, available 24/7, and delivered to our houses.
Furthermore, we made our food so delicious with artificial tastes that we wanted to eat it all the time without resting our digestive system.
However, because our old genes were not suited to a sedentary lifestyle and a diet high in processed foods, numerous metabolic and mental ailments appeared and escalated, including type II diabetes, heart attacks, malignancies, and neurological disorders such as dementia.
We insulted our neurotransmitters, particularly dopamine, by increasing pleasure while reducing attention on natural tasks. Because our brains cannot handle with orders of magnitudes of dopamine, we develop addictions, which lead to increased anxiety and despair. Meditation and other mindfulness activities can help us restore our mental powers.
In addition to fasting, exercise, and meditation, I use cold and heat treatment to create regulated stress, as stated in the article Here’s What Happened When I Experimented with Thermogenesis for Decades.
Takeaways
- Regular exercise is essential for health and well-being. However, we must tailor our exercises to meet our own requirements and goals.
- We can lower the risk of metabolic and mental health disorders by implementing time-restricted eating with the help of experienced specialists.
- The benefits of meditation are long acknowledged by civilizations and have been thoroughly verified by scientific investigations. Thus, including mindfulness activities into our life can benefit our health and well-being.
- A personalized mix of fasting, exercise, and meditation, aided by specialists, may improve our health and longevity.
Fasting, exercise, and meditation are all possible for healthy persons, but they might be problematic for those with underlying health disorders. As a result, getting advice and assistance from trained healthcare specialists with access to our medical history is essential.
My sincere hope is to develop ways to combine fasting, exercise, and meditation in order to remove many ailments. I saw how these regimens helped patients correct their metabolic abnormalities. For example, a Mature-Age Couple Reversed Diabetes and Slimmed Down with Lifestyle Changes.
