Tag: health

Your well-being is important.

Yes, I just stated the obvious, but…

Many people don’t know just how important it is — or how to approach being healthy.

And can you blame them?

There are so many compelling advertisements, diets being praised, and health crazes that make starting the journey from nothing complicated.

Here’s where I come in handy.

This guide will give you a general understanding of health, its key aspects, and tips on how to start and sustain a healthy lifestyle.

So…

Let’s get healthy.

Understanding Health & Why It Matters

Focusing on health produces a variety of benefits because of how many key aspects of your life are shaped by it.

The importance of health is found through the longevity it provides, the wellness of mind it promotes, and the community it may bring.

Health is the well-being of your physical, mental, and social states — your body, your mind, your relationships, and your environment.

All three aspects are of real importance if you aim to improve your health. Each one influences the other — ignoring any of them influences the others negatively.

And that’s not what we want…

Right?

Pause for a second and think — think about what may be troubling you, then ask yourself if it falls under any one of those three aspects.

Chances are…

They do.

That said:

Here’s a short video on what you should generally focus on to improve your health:

To start strong, a more intentional focus would be towards:

Physical Health: The Foundation

People hear physical health, and what comes to mind is discomfort and struggle.

And they’re not wrong — but they’re not entirely right either.

Physical health is the overall condition of your body, both internally (your organs, heart, and muscles) and externally (your appearance, strength, and fitness).

The three pillars of physical health — exercise, nutrition, and sleep — don’t have to be discomforting.

Here are some things I did to make them work for me:

• Exercise: I didn’t like intensely working out a lot, so I started walking — a lot. It wasn’t hard, I could do it consistently, and that consistency helped me reach my health goals.
• Nutrition: Low-calorie diets never worked for me, so I started to focus more on food volume — eating more, but in a healthier way. This kept me full and energized.
• Sleep: I used to get only 4-5 hours a night — after adjusting my schedule to get 7–9 hours of sleep, I’ve felt more energy and have had much more clarity in the mornings. Not getting 7–9 hours of sleep each night has real negative effects on your health.

These weren’t easy changes…

But by adapting them to my lifestyle, I made them sustainable — and even enjoyable.

And you can do the same.

The Benefits of Physical Health

Building consistent habits in these three areas pays off — both now and later.

• Exercise: Helps you stay in shape and supports everything from digestion to brain function, according to the CDC.
• Nutrition: Fuels your body, supports sustained energy, and strengthens your immune system. Hydration also plays a key role in keeping everything running.
• Sleep: Improves recovery, boosts cognitive function, and sets the tone for your day.

These benefits compound. The stronger your physical foundation, the more capacity you have to handle stress, think clearly, and live well.

But… 

What’ll cement improvement in your thinking and decision-making is practicing:

Mental and Emotional Wellbeing

Your physical health may be the foundation of your overall well-being — but to focus on your physical health…

You have to be able to focus in the first place.

That’s where mental health comes into play. Mental health is the condition of your mind — your thoughts, self-talk, and emotional processing — and it directly affects how you operate in the world.

It might seem easy to overlook, but it plays a huge role in your physical health. If your mind is scattered or heavy, consistency becomes almost impossible.

Here are a few things I’ve done to improve my mental health — all of which have influenced my health overall:

• Journaling: I started writing every morning about three years ago. This mindful practice gave me clarity and built discipline — discipline that keeps me walking every day, like I mentioned earlier.
• Relationships: I decided to invest more effort into my relationships earlier this year, and it’s led to more memories, deeper connections, and a stronger sense of community — all improving my overall joy.
• Creation: Writing daily helped me get more comfortable creating across different crafts. Every finished piece gives me the same powerful feeling: I made that.

Mental health practices that feel natural to you — not copied from someone else — are the ones that last. Find what fits, and build from there.

If you want to dive deeper into the emotions that drive action — and how to use them instead of being used by them — check out my post on Fear & Hunger.

The Benefits of Mental Health

Building sustainable mental health practices pays off both now and later — doesn’t that sound familiar?

They can:

• Improve self-esteem and confidence — when your inner dialogue changes, so does how you carry yourself.
• Strengthen your immune system — stress and poor mental health can weaken your body’s defenses.
• Reduce your risk of mental disorders and illness — consistency creates resilience.
• Support better sleep and focus — clarity in the mind often leads to clarity in your routine.

These benefits boost mindfulness and emotional stability. The stronger your mental health, the better you can move through hardship, act with intention, and make clear decisions.

Though…

To truly improve your health and well-being, you must be proactive.

Which is why:

Prevention Is The Best Medicine

Taking your health into your own hands is the best way to improve it.

Being proactive — not reactive — can save you years of stress, setbacks, and loads of money, as this Healthline article on preventive health outlines.

Seriously: making sure you’re in good shape before problems arise makes staying healthy much easier.

You’ll spot issues earlier and take action before they escalate.

Some preventative measures you can take to keep your health in check are:

• Routine check-ups:  Regular visits to your doctor to monitor overall health.
• Updated immunizations: Staying current on vaccines to reduce the risk of major illness.
• Preventative counseling: Support for chronic conditions, mental health, or lifestyle guidance.

Practicing prevention puts you in control of your well-being — before your health forces your hand.

And when it comes to putting them all into action — consistency goes a long way.

Tips That Help The Process

The journey of well-being is exciting and self-motivating for most…

At the beginning.

Many people start strong — but quit when their initial momentum fades.

Here’s where I come in handy.

Here are a few tips I’ve picked up, practiced, and stuck with:

• Clear out the junk food: If it’s not in the house, you won’t be tempted, and it won’t get in your system.
• Join a community: Surround yourself with people who support and share your goals.
• Get sunlight often: Fresh air and sunlight reset you.
• Start small, build gradually: Let time compound your effort.
• Journal daily (or regularly): Mental clarity leads to better decisions.

Practicing the tips above and some of these science-backed nutrition tips has kept me healthy — unintentionally.

What I mean is: the benefits became automatic. I didn’t need to force “being healthy” — these habits kept me on track by default.

But remember — these aren’t rules. They’re reminders.

Pick a few. Stick with them. Let them build momentum.
Because once health becomes your default… everything else gets easier.

If you found this helpful, check out Get Out Of Inertia — it’s how I got started building a better lifestyle from the ground up.

Water fasting takes a lot out of you — literally. But when done with intention, it can affect far more than just your weight.

Many people discover the water fasting approach to weight loss and think, “Okay, I just have to not eat and I’ll lose weight — great!”

That mindset leads to failed fasts and a toxic relationship with food.

This article will break down a practical, easy-to-digest approach to water fasting — one that’s worked for me.

But before that — what even is water fasting?

Water Fasting For Dummies

Water fasting is a method of fasting (restricting food intake) where you consume only water.

There are all kinds of fasting methods people try for weight loss or discipline, some being:

• Intermittent Fasting
• Dry Fasting
• Extended Fasting
• Alternate Day Fasting

But what makes water fasting unique is that it limits you to just one thing…

Good ole H₂O.

A common misconception about water fasting is that it’s a completely safe and low risk approach to weight loss.

The truth?

It’s an extreme approach to weight loss.

It can improve your health dramatically — or shock your system if done without the right mindset, preparation, and awareness.

An Approach To Water Fasting

There are many reasons people fast — religious practice, weight loss, “detoxing,” and everything in between.

I started fasting for discipline and health reasons — more willpower and proper digestion, basically.

Personally, I find fasting much easier than following a specific diet, i.e., cutting carbs, fats, sugars, and more.

I started fasting with the intermittent method, hit my goals, then thought, “Let’s try something harder.”

That thought led me to water fasting.

I started this extreme practice with an extreme approach — rather than the standard 3-day duration, I aimed for 5 to really “feel” the fast.

Whatever that means.

I only did this because I had previous experience fasting, I do not recommend starting this way.

Even now, I don’t jump in unprepared.

I ease into a fast by cutting food volume, sugar, and caffeine the day or two before. That makes the shift smoother.

During the fast, I find it best to keep yourself busy — so your mind doesn’t occupy itself with thoughts of food.

I go on walks, watch films, get work done, and drink water consistently.

Food normally provides about 20% of your hydration. When you’re not eating, you’re losing that — which is why I supplement with electrolytes like LMNT.

When I got hydration right, the hunger mostly faded.

That was the breakthrough.

What didn’t fade? Boredom.

I stay grounded by focusing on why I’m fasting — not how long I can last.

If you’re struggling to take action or just want to break inertia, check out my first blog post.

What To Avoid While Fasting

If you don’t compensate with consistent water and electrolytes, you’re setting yourself up for fatigue, headaches, and possible electrolyte imbalances. 

A 2023 PubMed study found that prolonged water-only fasting can lead to changes in blood pressure, blood sugar, and metabolic markers.

Some changes may be helpful — others… not so much.

If you start feeling lightheaded, weak, or unusually cold, don’t power through it. Cut the fast short if you need to.

The biggest mistake I see?

Jumping into a fast without any real prep — just waking up and saying, “I’ll stop eating.”

That idea usually leads straight to discomfort and burnout.

A poor mindset and lack of a game plan going into a fast will only create more challenges during an already taxing practice.

There are real things to avoid — whether it’s the fast itself, or the way you handle it during and after:

• Prolonged fasting without medical supervision
• Lack of hydration
• Pre-existing conditions
• Bad refeeding / unhealthy patterns

Fasting for 1–3 days is reasonable — but according to this Healthline article on water fasting, prolonged fasting should definitely be done with medical supervision.

Hydration, as we spoke about earlier, is easy to underestimate while water fasting.

And bad refeeding — possibly the most important thing to avoid — can undo the benefits of the fast entirely.

It can also trigger digestive issues, or in some cases, reinforce unhealthy eating patterns if you’re not mentally grounded.

A well-run fast helps reset your system. 

A reckless one just adds more stress. 

Don’t force it — approach it wisely.

And make sure to…

Plan Your Refeed

The fast doesn’t end once the set timeframe is achieved — that’s when your body is at its most sensitive and most receptive.

It ends with how you choose to eat again — and that part matters just as much.

Refeeding after your fast is just as significant as the practices performed during the fast.

Don’t break your fast with large portions, processed junk, or heavy grease.

You’ll feel bloated, nauseous, and possibly undo the benefits of the fast.

Personally, I ease back in with small portions of whole foods — eggs, fruits, those kinds of things.

Liquid-based foods are also a great refeeding option — like bone broth or vegetable soup.

Foods that are easy to digest seem to be the best way to start refeeding.

The refeed isn’t a reward — it’s a continuation of the fast. 

Your body’s still adjusting. 

This phase is just as much about control and awareness as the fast itself.

Water Fast Aftermath

Well, there you go — having the right approach to water fasting makes it far easier than just winging it. 

But…

My own approach isn’t the universal standard. Always consult a healthcare provider before attempting prolonged fasting.

The benefits are more probable than not, but not everyone will have the same experience.

Understanding that is crucial.

That being said: 

Fasting won’t solve everything — but it can reset you.

If you approach it intentionally and with patience, it can shift the way you view your habits, your hunger, and your mindset.

Thinking about trying it? 

Experiment first — start slow, stay safe, and build your own rhythm.

If you’re planning to fast — or already have — drop your experience or questions below.