While the language in this article might seem definitive, it reflects personal experiences and opinions, not medical advice, and you should always consult a healthcare provider before making any changes to your diet or lifestyle; note that AI tools were used to help create this content.
1. Fasting
The benefits of early or midday time-restricted feeding, avoiding eating after 6 pm and fasting 13 hours or more overnight.
It took me approximately 7-10 days to get used to "not starving" and feeling hungry. In the first 7-10 days, I had hunger after 3 hours that lasted for 1 hour and a half and then my hunger left. Calories eaten in the morning count less and are healthier than calories consumed in the evening. Also, people experience a drop in blood pressure, oxidative stress, and insulin resistance.
I also lost about 3-5 pounds, which was noticeable in the abdominal area. Since I am really thin, no one noticed, but I feel happy and healthy. My mood and energy levels improved, and I slept very soundly. I used to be a big-time napper, but that has changed as well! I nap less now, can keep myself busy, and wake up easily. I am not afraid to wake up in the morning because I feel refreshed in just 2 minutes.
If you stick to a consistent 10-12 hour feeding window (of your choosing), you can successfully reduce your daily eating duration by about 4.5 hours. Within 16 weeks, you may lose some weight, feel more energetic, and sleep better! Many months later, you can retain your weight loss and continue improving your energy and sleep.
Early or midday time-restricted feeding may also offer other benefits. Prolonged nightly fasting with reduced evening food intake has been associated with lower levels of inflammation and better blood sugar control, potentially lowering the risk of diseases such as breast cancer. Avoiding eating after 8 pm and fasting for 13 hours or more overnight may be a beneficial consideration for those looking to decrease cancer risk recurrence.
Early time-restricted feeding might even play a role in the health of The Seventh Day Adventist Blue Zone in California. Slim, plant-based eaters, nut-eating, exercising, and non-smoking Adventists live about a decade longer than the general population. Historically, Adventists ate two large meals a day, with breakfast and lunch, and observed a prolonged overnight fast. Though this has yet to be studied for longevity, front-loading one's calories earlier in the day with a prolonged nightly fast has been associated with significant weight loss over time.
2. Taking 400 mg of Magnesium
By taking 400 mg of magnesium every morning on an empty stomach, along with other green powders (Chlorella capsules and Moringa powder), and mixing my magnesium powder with Vitamin B12 and Vitamin D, I feel great after consuming them. My energy and mood improve throughout the day.
Then I eat my breakfast and, at night, I try to eat my dinner before 6 pm. I don't have many cravings. On days when I feel a little extra hungry, I eat a banana and a bit of nuts or seeds. After these meals and consuming vitamins, when 9 pm rolls around, I feel tired and satisfied because I know I can wake up early without wasting my mornings.
Waking up early and refreshed, combined with not eating too late, makes my days more satisfying with a better mood, energy, and fewer cravings. Consistent routines lead to better sleep, with 7-9 hours each night.
3. Going to Bed Early
Going to sleep early every day may not feel fun at first, but it will feel better as you continue. Science suggests that being in bed by 10:00-10:30 pm is optimal to avoid disrupting your circadian rhythm. Late bedtimes can cause poor mental and physical health, such as anxiety, depression, heart disease, obesity, and weakened immunity. It can also impair cognitive functions like concentration, memory, and decision-making and increase the risk of accidents.
4. Hydration
Hydration plays a crucial role in helping you sleep well:
- Keeps Your Body Balanced: Water helps your brain and muscles work smoothly. When hydrated, your body doesn’t have to work as hard, which helps you relax and sleep better.
- Prevents Dehydration: Insufficient water intake can lead to thirst, dry mouth, or headaches, making it harder to fall and stay asleep.
- Avoid Too Much Before Bed: Drinking a lot of water right before bed might cause frequent bathroom trips, disrupting sleep. Drink enough water throughout the day but avoid large amounts right before bed.
I started drinking 2 glasses of water as soon as I woke up (to activate internal organs), 1 glass after working out (to bring heart rate back to normal), 1 glass before taking a bath (to lower blood pressure), 1 glass 30 minutes before lunch, (to prevent overeating), 1 glass 1 hour after lunch, 1 glass when I felt tired, and 1 glass before going to sleep. Staying hydrated helps your body feel good and relaxed, making it easier to sleep well!
5. Exercise
Engaging in 30-40 minutes of vigorous exercise a day or light (moderate) exercise for an hour and a half (such as walking) is beneficial. Being outdoors for a few minutes daily can refresh you. An early morning running routine in spring or summer or even throughout the whole year can also be effective. Running on the treadmill is great for stress relief and has made me sleepy by 9 pm.
Exercise improves sleep patterns, lifts mood, boosts mental health, strengthens the immune system, reduces stress and anxiety, lessens fatigue, prevents bone and muscle loss, enhances focus, increases happiness, improves learning abilities, and fosters better eating habits while reducing feelings of depression.
We all have days where we plan to work out but don’t feel like it. I have those days too, but I remind myself how good exercise makes me feel and how it helps me reach my goals.
Some people have less willpower or dedication and may give in to the temptation to skip exercise too easily. While skipping workouts occasionally is fine, making it a habit can be challenging to break.
"When I don't feel like working out, I ______":
- Do it anyway.
- Tell myself to go for 15 minutes.
- Look on Pinterest for motivation!
- Ask a friend along for accountability.
- Do heavy house cleaning (vacuuming, moving furniture, scrubbing) so I have a reason to work out.
- Watch a CrossFit video on YouTube. It always inspires me.
- Take a 10-minute brisk walk.
- Get my small weights and start toning up.
- Do something light and slow, like Yoga.
- Put on dance music and move!
