The world’s “oldest new diet” is proving to be a super hit in the wellness community and beyond due to its ability to fight inflammation, improve digestion and boost your longevity.

If you’re not overly familiar with it–intermittent fasting involves going for long periods of time without eating, or from the other perspective limiting the window of time in which you’re allowed to eat.

I’ve been practicing intermittent fasting for over a year now and to say it’s had a positive impact on my life would be a vast understatement.

I fast each day – don’t eat until midday and have dinner by 7 p.m. (sometimes earlier). This gives me a good 17-hour window of fasting, allowing my body to rest, recharge and focus on other things.

The benefits are both physical and mental. I’ve never had more energy or vitality and approach life (not just eating) in a different way entirely.

Here are the five biggest benefits I’ve experienced since beginning intermittent fasting.

My productivity increased

Intermittent fasting isn’t just for weight loss, it has also been proven to boost productivity. In a fastened state, focus, energy and the motivation to get things done all increase. Rather than using energy to digest food, your body is now accessing body fat and creating energy from that (rather than from food and glucose).

The research backs it up. Intermittent fasting is a cognitive enhancer, improving memory and learning abilities.

My mornings are now significantly more productive than they once were. I love hitting the laptop in the a.m. with a strong (black) coffee and a killer playlist. it’s really when I get my best work done.

My hunger levels decreased  

No really, they did! After a while, your body gets used to the fact that you’re not eating as much so when you do eat, your portion sizes are smaller and you’re more conscious of what you’re putting into your temple.

And did I mention goodbye cravings?! No longer do I reach for the cookie jar when I’m feeling peckish or have a hankering for a super greasy cheeseburger.

Lastly, I’ve become more diligent in getting in an adequate amount of water in each day. Most of the time we feel hungry, we’re actually just thirsty. Knowing this, I always drink a tall glass of H2O to calm those hunger pangs. And you know what – it works!

My skin and gut improved

Wait – that’s two things. Intermittent fasting resets your gut and digestive tracts, supercharging your body’s ability to repair itself. It releases Motilin and Ghrelin both of which regulate the digestive tract. It also activates an anti-inflammatory response in your gut – protecting that precious gut microbiome.

But it’s no surprise as intermittent fasting has a positive change in the overall composition of gut microbiota and there’s a big gut-skin connection. Ergo: good gut health = good skin. I used to suffer from hormonal blemishes especially around my jawline. It’s like the same pimple would rear its ugly head in the same spot, every damn time. For the last six months, my skin has become considerably clearer and while I still suffer from a spot here and there, they’re hardly noticeable.

I became…calmer

So here’s the other connection – gut-brain. Fasting increases our ketones, which are compounds that are neuroprotective, which basically means they guard brain cells. So in a way, when we slow down our brain activity, we protect it by allowing it to recharge, too.

Once your body adjusts (and it will adjust) you learn how to deal with the discomfort of hunger. It then has a lovely flow-on effect on dealing with other issues in your life. Meditation becomes a powerful tool in helping you adjust and disassociate from the feelings of hunger too as it teaches you to treat all sensations and urges as one in the same and all impermanent.

My willpower increased

I’m not going to lie, in those first few weeks, fasting was tough. I’d been a breakfast eater my entire life and solemnly believed that it was the most important meal of the day. Now, after experiencing the surge of energy I have in the mornings, I couldn’t go back. 

Our willpower decreases with each decision we make – what to wear, what to have for breakfast, which email to respond to first, what kind of mid-morning healthy(ish) snack to have, what to have for lunch. With intermittent fasting, you’ve just eliminated three decisions and it’s only lunchtime! Willpower levels remain high and now even the scent of a donut doesn’t faze me in the morning.

This has spilt into other areas of my life that require willpower: exercise, eating well, less screen time etc. Basically, I’m a better, more in control, kick-ass version of myself thanks to intermittent fasting.

So, if you have been considering intermittent fasting – I highly recommend. Start slowly and take your time in working up the hours you fast for. You’ll notice the benefits after a few weeks, and when you do, enjoy them. And at the end of the day, intermittent fasting isn’t for everyone so if it doesn’t work for your body, that’s ok too.

For many of us, self-care is often the first thing that gets overlooked in our routine. No time, too much stress, other priorities – these are the excuses we tell ourselves instead of committing to some self-care.

But it’s about time we started treating this aspect of our lives with some importance. You’ve got one life, one temple and one chance to treat it right.

Oil pulling

Oil pulling is the process of detoxing your mouth using a natural oil. Typically sesame oil was used but in modern times organic coconut has become the main oil due to its antimicrobial, anti-inflammatory and enzymatic properties.

Ideally, it’s practiced for 15-20 minutes but this is difficult to do initially, so start with just a few minutes, working your way up.

This ancient Ayurvedic self-care method keeps your teeth and gums healthy. It removes the build-up of bacteria in the mouth which can cause cavities, helps with bad breath and can prevent plaque from forming as well as gingivitis.

Here’s how the pro’s tackle oil pulling:

1. Put 1-2 teaspoons of oil into the mouth.
2.  Swirl the oil in your mouth, through teeth, up, down, side to side. Aim to do this for 20 minutes. I do it in the shower and then apply my toner, serum moisturizer, etc. all whilst swirling. Don’t gargle! The oil will get thick and milky, as it will mix with saliva and it will also have doubled by the time you’re finished.
3. When you’re done, spit oil into the trash can. DO NOT spit it into the sink as it might clog the pipes and definitely don’t swallow it–it’s full of toxins.
4. Rinse your mouth with warm water and brush your teeth as normal to get rid of any remaining bacteria.

Dry Brushing

Our skin is our biggest organ so we really ought to be treating it with a bit more love. Don’t you think? Dry brushing stimulates your body from the outside in, allowing it to absorb nutrients and oxygen much more easily. Not only will your skin look and feel much better, you’ll also:

– Stimulate your lymphatic system
– Reduce cellulite
– Increase muscle tone
– Relieve some stress
– Improve blood circulation

Here’s a mini guide:

1. Use a natural bristle brush.
2. Do not wet your skin.
3. Always brush in an upward motion, starting at your feet, and working your way all the way up to your chest, where your heart is.
4. Brush in smooth, long strokes, or in circular motions.
5. After the brushing, have a light shower and then apply rosehip or coconut oil to your body and let all that good stuff soak in to make your skin as smooth as a baby’s.

Yoga

It seems obvious but what’s important here are the poses.

Grounding postures such as Salamba Bharadvajasana (Supported Reclining Twist) and Salamba Upavistha Konasana (Supported Straddle Pose) are a great place to start. These soothing postures work to heal the nervous system, prevent adrenal fatigue and are a good liver detox, but most importantly they bring you to a state of calm.

Yoga is a great way to release tension and cultivate positivity. Your yoga practice will be a much better experience if you crank up the good vibes and put one on your dial, plus it will help you get through some of those trickier postures.

Meditation

Meditation is the tool to achieve mindfulness. Mindfulness is something we all naturally possess, but it’s not so easy to just tap into because we’re too busy living in the next minute instead of the current one. But we can learn to do that with daily practice with meditation.

Make the decision to meditate every day. Add it to your morning routine, along with showering and brushing your teeth. Starting the day with a ten-minute meditation can work wonders for your productivity. Think of it as clearing your mental inbox, ready for the day ahead. You’ll soon realize that you’ll have more time because your mind will be calmer and more focused.

The aim of mindfulness is to make it stay with you, to carry that heightened sense of awareness throughout the day. If you apply the principles of mindfulness to your everyday life, you will develop new ways of dealing with thoughts and new ways of attending to the constant rush of your emotions. You’ll become a more relaxed, positive and aware person.

Abhyanga (self-massage)

This Ayurvedic practice of self-massage is one of the most loving self-care habits to practice.

For most of us, finding the time (or funds) to get a regular massage is not on the cards so doing this once a week is a much more practical option.

You’ll need some lovely oil – sesame is traditionally used but sunflower or almond are also good, which you’ll heat up in a pot some warm water.

Then, find a peaceful, quiet and comfortable space where you can be alone.

Begin applying the oil on your body, massaging it gently using long strokes on your limbs and broad, circular motions.

Massage under the arms and your neck activating your lymph nodes.

Next, apply the oil to the crown of your head and massage it in a circular motion. Then add some oil to your fingertips and apply the oil to your ears and finally, your feet.

After that, you should be in a beautifully blissful state. So make a cup of tea, grab a book and enjoy.

It is, undoubtedly, the best thing I’ve ever done. Once you make the decision to set off, start your own business (or freelance) and go where the wind takes you, you become a different person.

Here are my 10 most valuable lessons from living a nomadic lifestyle. May they inspire, inform and intrigue you if it’s something you’ve been exploring.

Things won’t always go your way

Ugh, sorry to start on a negative but let’s just get it over with. Just like anything, things don’t always pan out the way you hoped. When this happens on your travels it feels slightly amplified. Remember that time you missed your flight, got food poisoning or had your wallet stolen? When we’re away from home, these things seem like huge setbacks.

Becoming a nomad has taught me that these things will happen and it’s how you choose to deal with them that will shape your future experiences. Choose to grow from the negative situations and you’ll become stronger, more adjustable person with a kickass attitude towards life.

Material possessions are just that

One of the first things living as a nomad taught me was the importance of minimalism. My life is packed up into one large suitcase and a roller. And there’s something very liberating about living like that.

Nomadism teaches you not to get attached to materials and place more emphasis on experiences.

Hoarding things isn’t an option so you no longer spend money on idle belongings. We have a one-in-one-out policy where if we buy something new, we donate something of ours (me being my partner and I).

The three essentials: WiFi, Kitchen and Location

These are my non-negotiables when scouting for accommodation. Good WiFi is pretty self-explanatory; you’ll need this to work in. A good kitchen can often be overlooked, but you’re not on holidays so you won’t be eating out each night. Make sure the kitchen is a decent size and at the very least has decent utensils so you can easily cook your own meals each day.

Location wise, I like to be in the centre of the action. Or at least in close proximity. This makes it easier to get around. Look for access to public transport, cafes and restaurants and of course a grocery within walking distance.

Anyhoo – nail those three and you’ll have a much better experience.

My go-to site is Airbnb but Craig’s List is also good. Just be wary of scammers and never transact any money before seeing the property.

Don’t neglect your wellness

I cannot stress this enough. Your health is the number one thing you need to keep in check whilst constantly on the go.

Not only does constant travel mess with our gut, it also takes a big toll on our bodies. It takes at least two weeks for your body to adjust to its new location so it’s super important to ramp up the acts of wellness and self-care.

Maintaining a solid routine is a great way to do this. Just because you’re in a new city every few weeks/months shouldn’t mean you fall out of your regular schedule. That said, take the time to identify what your ideal schedule looks like. Do you prefer an early rise then a few hours during the day to work? Or perhaps you’re better in the afternoon? Find your sweet spot – when you’re most productive and form your schedule around it.

Let go of your expectations

It’s a much more enjoyable experience when you don’t have preconceived notions about a new city or country. Remember what you see on the web is often the glorified version.

I’ve been disappointed after having a vision of what I thought would be a beautiful tropical island, which in reality was a developing country with no that much to offer besides.

Letting go of my expectations allowed me to go into a new situation with an open mind and heart with a new pair of eyes and embrace whatever came my way.

Remember to stop and smell the roses

When things go wrong, or not exactly how you were hoping they’d go, please do the above. It always works for me. I stop and remember that I’m one of the few lucky people who get to travel the world, grow my own business and each day feed my soul with what it craves – an adventurous life.

That said – the DN community is growing rapidly because more people are waking up to the fact that you don’t need to follow the standard rules of life – you can create your own path.

It pays to be a bit strategic

Whilst the idea of sticking a finger in the air and following the wind is oh-so-romantic, it’s not the smartest way to travel the world. Make a list of places you’d love to visit then do some research.

Does it offer good short accommodation? How many telco providers are there that offer good wifi? What is the cost of living like? Is it safe? Is this the right time of year to go?

For countries where you’ve got a few cities, pick one that makes the most sense to base yourself in and take day/weekend trips to the others.

Most people are inherently good

That’s nice to hear, isn’t it? Most people are kind, willing to help and go out of their way for you.

Human connections are what drives us in this world. A smile from a stranger, sharing a laugh with a new friend or catching a break from a kind bus driver who lets you hop on despite you not having a ticket.

It’s reassuring and reminds me that us humans are all in this together.  

Become a Yes Man and life gets better

Seriously, it does. Say Yes to each opportunity that life presents you with. This is the easiest way to meet new people, have spontaneous adventures and make those unforgettable memories.

Becoming a Yes Man, or Woman makes you more adjustable to your circumstances too.

Quitting isn’t an option

When we launched our business we were six months into our nomadic stint. We had no plans of returning home and our list of countries was getting bigger by the week. We needed money. We’d been setting up our content marketing business for the last few months and now it was go-time. What faced us was a gruelling month of hustling, bustling and downright grit.

At one point we were down to our last $1000. But rather than pack it all in, we affirmed that quitting isn’t an option. We needed to make it work. And despite awful WiFi, a terrible spout of food poisoning and long, long days – we made it. We signed our first two clients that month. And it was all down to that grit, perseverance and a winner’s mindset.

Or if none of those do it for ya…there’s this;

“Be brave. Take risks. Nothing can substitute experience.” Paolo Coehlo

But getting swept up in overwhelm shifts our perspective of ourselves, allowing self-doubt, anxiety and helplessness to creep in and set-up shop in our head.

Big projects can seem unachievable, juggling between family, friends, work and me-time is harder than usual and even the smallest of tasks can leave us frustrated.

In times like these (and we ALL have times like these), here are a few ways we can overcome our overwhelm and get back on track to living our best life.

Accept the anxiety

We’ve become a society of people who are always striving for those feel-good feelings. The warm and fuzzies. And we do whatever we can to avoid any negative feelings: sadness, anger, worry, anxiety. Rather than avoiding them, accept the fact that you’re overwhelmed and stare the anxiety straight on. This will cause you to look at the big picture and take action.

Say no

Whoever came up with the term “Yes Man” has a lot of explaining to do. When did we forget that it’s actually ok to say no to someone, decline to take on extra work or back out of something because it no longer feels like the right thing to do? I say, a long time ago.

Saying no can be an incredibly liberating thing. It might take some time to practice and execute but the results are well worth it.

Ask for help

Stop thinking you can take on the world on your own.

There’s nothing wrong with asking for or accepting help from others. Most people are innately driven to help others and feel valued when they are asked for help.

This is something that does come easier to women, so guys – if you’re struggling to keep up, just swallow your pride and get some help.

Focus on right now

Not the end of the project, the impending deadline or the 17 things on your to-do list that only keeps growing.

Focus on the present moment and change your mindset that everything needs to be completed right now.

That said, take some time to plan how you’re going to tackle it all. Set aside ten-twenty minutes each day to set a schedule, time-block or reflect on what you’ve already done. Planning can make the world of difference. Just knowing you have a plan in place will naturally calm your mind and just go about ‘getting it done’.

Stop multitasking

Gone are the days when it was considered a worldly feat. Multitasking is so passé. It belongs in the 90s, along with Melrose Place and grunge.

By definition, multitasking means that we are doing too much.

Scientifically speaking, multitasking causes your body to produce more stress hormones. Seriously. Our short-term memory weakens, we use up all the glucose way too quickly and it leaves us feeling exhausted.

So doing more actually results in less efficiency. Go figure.

Ramp up the self-care

This one can be hard to do. But taking some much needed time for yourself will literally reset your mind and body, give you more energy and motivation to tackle the big tasks ahead.

Go for a walk, listen to music, meditate, get a facial, watch reruns of Melrose Place if that’s what tickles your fancy. The term ‘You do You’ is very apt here, and for good reason. Stepping away from what’s causing you the overwhelm to focus on yourself is crucial to overcoming it.

Get off the grid

Being readily accessible at all times inadvertently means we’re always available. Thanks to technology. So, unplug your laptop, turn off your phone and for heaven’s sake – give social media a break.

I’m being totally serious here. You’ll soon realize how much being constantly connected affects your wellbeing. So, go on – give it a try. Let’s start with a five-hour detox, working your way up to 12 hours.

Mindfulness is less about the process of getting rid of your thoughts and more about focusing on the now. Living in the present. It’s about being aware of your feelings and learning to accept them as they come and seeing them pass.

The beauty of mindfulness is that we all possess the ability to cultivate it. The more mindful we are, the better we deal with challenges and struggles, with Monday-itis, or dreaded confrontations.

So, if meditation is simply not for you, try one, or all of these mindfulness practices to get you closer to your personal zen.

Journaling

Journaling is a fantastic way to tap into your mindful state. The act of writing down your thoughts allows you to be really honest with yourself. The beauty is, you can journal anything. Goals, reflections, mantras, feelings.

Set aside ten minutes each day, either in the morning or just before bed to journal. Experiment with what type of journaling resonates with you the most. Whether it’s writing about your day, repeating your mantra etc. Set it as a goal to do it daily/weekly/monthly – and stick to it.

Practicing gratitude

What can be better than acknowledging what you are most grateful for in your life? In our busy lives, we often forget to stop and smell the roses – ie; we don’t take the time to appreciate what is giving us the most joy in our lives.

Practicing gratitude is known to have tremendous effects on our overall happiness and well-being.

Start each day by acknowledging three things you are grateful for. You can list them or say them aloud to yourself/share them with a loved one.

Yoga

Yoga and mindfulness go hand in hand. You know that blissed out feeling you get when it’s time for the final savasana in yoga? That’s a result of having just spent the last hour practising being mindful. During yoga, you focus on one posture at a time – you’re in the moment working deeper into the pose. Your awareness, acute.

And of course, the whole time you’re mindful of your breathing. Your breath guides you.  Which brings us to our next point…

Mindful breathing

You don’t need the yoga mat to practise mindful breathing. In fact, this one you can pretty much do anywhere. In bed, in the shower, on the bus, at your desk. The act of mindful breathing requires just two things: your breath and your attention.

Take a few minutes in the middle of the day to stop, close your eyes and take 10-20 long, deep breaths. Breathing in for five seconds and out for five. Notice how you are breathing, what does it feel like? How does your body react to each breath you take, what does it sound like? Are you feeling yourself unwind?

Get lost in the music

Have you ever put on music whilst doing an idle task and got completely swept up in it? Listening to music that you love puts you in a mindful state. Nothing else seems to matter when your favorite song is on – you are focused completely and entirely on it.

Music affects your brain and mood. It stimulates emotions through certain brain circuits. It engages memory and attention. Don’t underestimate the importance of a good Spotify session. Let the tunes take you away for a while – suddenly, your problems, worries or concerns are no longer that problematic.

Mindfulness coloring books

You’ve no doubt seen the range of mindfulness coloring books available in most major bookstores. They seem to be everywhere these days.

The concept of adult coloring books exploded onto the scene a few years ago. Due to their therapeutic benefits, adult coloring books are often recommended by psychologists and therapists as a way to help with emotional and mental health issues.

The science behind it is that it relaxes our amygdala: the part of the brain that controls our fight or flight response. Focusing on the coloring turns this response down allows us to feel calm and enjoy the present moment.

The truth is, there’s a myriad of ways to practice mindfulness. Practice it in any way that gets you to a heightened state of awareness. The important part is that you actively aim to pursue it. And hey, reading this article certainly is a start.

We’d love to know some of the ways you practice mindfulness. Let us in on your tips in the comments.

Don’t worry; you are not alone. The fact is, that everyone, at some point, will experience being this feeling of helplessness because sometimes, the thought of changing your circumstance seems harder than doing nothing.

So we let ourselves stay in the rut. We stay stuck because we’re afraid of change, afraid we’ll fail or regret our decision. But the truth is, doing nothing is worse.

So, instead of doing nothing, here’s a little something to help you out of that rut.

As with most things in life, planning ahead can get you out of an unfathomable situation.

Focus on the plan and the rest will unfold itself.

Identify what is causing the rut

The first step is to accept the fact that you’re in a rut and identify what is causing it.

It could be a job, your living situation, friends, partner etc. It could be one of those aspects or a few of them irking you at the same time.

Too often, we go along with feeling like we’re in a rut but don’t do anything about it. Make the decision today to do something and you’ve already accomplished something: the willingness to change.

Ask yourself: What do you want to achieve?

Rather than looking at the problem, focus on the solution.

Hate your job? Let’s find a new one. Not getting along with your flatmates? Time to move. Want to lose those last stubborn lbs? Eat less carbs. (ok, that one is definitely easier said than done.)

Write down what you want to achieve and go big. Don’t hold back. Write down your goals. The end goals.

The act of writing it down will in itself be a motivator.

Make an action plan

Ok, we’ve got your goals. Time to put them into an action plan.

Here, your goal is to break the goal down into as many facets and segments as possible.

What are the steps that could realistically achieve in the next 90 days?

Write down all the steps you can think of that will help you achieve your goal. No matter how small, how insignificant they may seem. In fact, the more things you can think of the more prepared you’ll be when it comes to action them.

Do one thing a day

Do one or more things toward your goal per day. At least one thing to check off your list every. single. day. (List lovers can I get a hell yeah?!)

Here’s an example:

Goal: Finding a new job

Actions that need to be taken:

1. Update your CV/Write a CV
2. Create a ‘dream job’ description (don’t hold back here either – this is a great way to identify what you like and dislike in a role and will help you in the process)
3. Create a job finder account on Monster.com
4. Set up job notifications on monser.com
5. Create a job finder account on indeed.com
6. Set up job notifications on indeed.com
7. Google/Research specific job boards in your industry
8. Make a list of job boards in your industry
9. Google/Research best recruitment agencies in your industry and location
10. Make a list of top 10 recruitment agencies to reach out to
11. Draft an introductory email to recruitment agencies
12. Send an introductory email to recruitment agencies
13. Schedule follow up calls to recruitment agencies
14. Book meetings with recruitment agencies
15. Make a list of 10+ companies you’d like to work for
16. Update your Linkedin profile/create a Linkedin profile
17. Connect with 10+ people each week in your field who work in the list of companies, in similar departments you’re looking for
18. Google interview preparation questions for your industry
19. Draft answers to questions based on your experience

That’s a 19-day plan right there.

Every single minute detail and task you need to complete should be on the plan. And it will grow. The more involved you become in achieving your goal, the more detailed your plan will look.  

Don’t neglect the self-care

Practicing self-care will get you that much closer to achieving your goal and getting out of that rut.

Showing love to yourself reminds your body and mind that you are worthy. You deserve to be happy and energized and motivated.

Practice yoga, get out in nature, take baths, enjoy facials, get a hobby, meditate. Do all the good stuff that we don’t make nearly enough time for. It is exactly what we need to help us during those times we’re feeling stuck. For even more of an incentive, add these acts of self-care to your 90-day plan, one every few days (at least.)

Review your accomplishment

Ok, here’s a little prelude to the end of your plan.

Even if you aren’t where you need to be in 90 days, you’ll have gotten so far already and will be on your way to achieving what you want and out of your rut.

Wanna know why? Action is the winning ingredient of your success. It’s that simple and that effective.

So, review how far you’ve come and how much you’ve achieved but don’t stop here. Keep going.

Once you complete your 90 days and reach your goal, it’s time to make another 90-day plan, with your next set of goals and kick some motivational butt!