3. Intermittent Fasting, Keto, and Vegan Lifestyles Explained
A. Intermittent Fasting (IF)
What It Is: Eating within a specific time window (e.g., 16:8 or 18:6)
Benefits:
- Improved insulin sensitivity
- Reduced inflammation
- Cellular repair (autophagy)
- Weight loss without counting calories
Tips:
- Start with 12:12 and build up
- Stay hydrated with herbal teas and black coffee
- Break your fast with high-protein meals
B. Ketogenic Diet (Keto)
What It Is: High-fat, very low-carb diet (~70% fat, 25% protein, 5% carbs)
Benefits:
- Rapid fat loss through ketosis
- Reduced appetite
- Mental clarity
What to Eat:
- Avocados, nuts, eggs, fatty fish
- Leafy greens, coconut oil, full-fat dairy
Avoid:
- Sugar, bread, pasta, rice, high-carb fruits
Cautions: Keto flu, nutrient deficiencies—consult a healthcare provider first.
C. Vegan Lifestyle
What It Is: Excludes all animal products
Benefits:
- Reduced risk of heart disease and diabetes
- Ethical and environmentally sustainable
- Increased fiber and antioxidant intake
Key Nutrients to Watch:
| Nutrient | Vegan Sources |
|---|---|
| B12 | Fortified cereals, supplements |
| Iron | Lentils, tofu, spinach + vitamin C |
| Omega-3 | Chia, flax, algae oil |
| Protein | Beans, lentils, quinoa, tempeh |
Sample Balanced Vegan Plate:
- ½ veggies
- ¼ whole grains
- ¼ plant protein
- 1 tbsp healthy fat (olive oil, nuts)
4. Mental Health, Stress Relief, and Everyday Anxiety Solutions
The Connection Between Body and Mind
Stress and anxiety affect digestion, hormones, skin, and sleep. A holistic mental health routine includes:
- Nutrition
- Movement
- Mindfulness
- Support systems
Natural Anxiety-Reducing Techniques
- Deep Breathing (Box breathing: 4-4-4-4)
Calms the nervous system in under a minute. - Nature Exposure
Even 10 minutes outdoors lowers cortisol levels. - Limit Screen Time and Blue Light at Night
Disrupted sleep fuels anxiety and mood issues. - Establish a Wind-Down Routine
Journaling, light reading, stretching before bed. - Nourish the Brain with Omega-3s and Magnesium
Walnuts, salmon, leafy greens, pumpkin seeds.
Cognitive Habits That Improve Mental Wellness
- Gratitude journaling (3 things daily)
- Cognitive reframing (change the story)
- Say no and set boundaries
- Reduce multitasking (use time blocks)