Intermittent fasting and alternate-day fasting could help decrease blood sugar levels and reduce insulin resistance but may affect men and women differently.

Decrease Blood Sugar Level

Some studies have found that fasting could decrease several markers of inflammation and may be useful in treating inflammatory conditions, such as multiple sclerosis.

Treats Inflammatory Conditions 

Fasting has been associated with a lower risk of coronary heart disease and may help lower blood pressure, triglycerides and cholesterol levels.

Helps To Lower Blood Pressure 

Animal studies show that fasting could improve brain function, increase nerve cell synthesis and protect against neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s.

Improve Brain Function 

Fasting may increase metabolism and help preserve muscle tissue to reduce body weight and body fat.

Reduces Fat

Studies show that fasting can increase levels of human growth hormone (HGH), an important protein hormone that plays a role in growth, metabolism, weight loss and muscle strength.

Increase HGH

Animal studies have found that fasting could delay aging and increase longevity, but human research is still lacking.

Delay Aging 

Some animal and test-tube studies suggest that fasting could block tumor development and increase the effectiveness of chemotherapy.

Block Tumour 

From weight loss to improved blood sugar control, fasting can affect your health in many impressive ways. Here are 8 health benefits of fasting — backed by science.

food

Food

health

Health

8 Health Benefits of Fasting, Backed by Science

Minimalism forces you to live in the present. Removing items associated with past memories frees you and allows you to stop living in the past. Once the past no longer has power, you can begin to live in the moment.

1. Remove unneeded possessions

Each day is full of endless possibilities! Start it with a smile. You are in control of your attitude every morning, <a href="https://www.becomingminimalist.com/focus-on-the-reasons-you-can/">keep it optimistic </a>and expectant. Be intentional about it and you’ll find yourself doing it every day without even realizing it.

2. Smile

Soak in as much of <a href="https://www.becomingminimalist.com/moments/">today </a>as you possibly can – the sights, the sounds, the smells, the emotions, the triumph, and the sorrow. These are in our daily lives but we often forget to take them in and truly appreciate them.

3. Fully appreciate the moments of today 

If you are harboring resentment towards another human being because of past hurts, choose to forgive and <a href="https://www.becomingminimalist.com/make-space/">move on </a>. The harm was their fault, but allowing it to impact your mood today is yours. Let go and choose to be present in the moment instead..

4. Forgive past hurts 

If you just “survive” the workweek constantly waiting for the next weekend “to get here,” you are wasting 71% of your life (5/7 days.) There are two solutions: find a new job that you actually enjoy, or find something that you appreciate about your current career

5. Find Job That Excites You

Dream big. Set goals and plans for the future. But <a href="https://www.becomingminimalist.com/work-hard/">working hard today </a>is always the first step towards realizing your dreams tomorrow. Don’t allow dreaming about tomorrow to replace living in the moment. Dreaming about the future is only productive when combined with action taken today.

6. Dream about the future, but work hard today 

If you are still talking about what you did yesterday, you haven’t done much today. There is still plenty of time to build upon past successes and create more memories and achievements for future-you. In the future, you’ll be cherishing the memories of today.

7. Don’t dwell on past accomplishments

You can’t fully appreciate today <a href="https://www.becomingminimalist.com/declutter-your-mind/">if you worry too much </a>about tomorrow. Realize that tomorrow is going to happen whether you worry about it or not. And since worry has never accomplished anything for anybody, redirect your mental energy elsewhere.

8. Stop worrying

Our world is changing so fast that most of yesterday’s solutions are no longer the right answers today. Don’t get locked into a “but that’s how we’ve always done it” mentality. Yesterday’s solutions are not today’s solutions and they are certainly not tomorrow’s solutions.

9. Think beyond old solutions to problems

Addictions in your life hold you hostage. They keep you from living a completely free life and removes your focus from the moment. Find some help. Take the steps. And remove their influence over your life. Allow yourself to live in the moment addiction-free.

10. Conquer addictions

Do you tend to live in the past and the future, struggling with staying present? Here are 10 tips that will help you live in the moment.

personaldevelopment

Personal Development

motivationandinspiration

Motivation & Inspiration

habits

Habits

timemanagement

Time Management

10 Tips to Start Living in the Present Moment

Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think. Essex, Massachusetts mom April Bowling, 33, stopped using her busy life as an excuse not to exercise. After the birth of her children (now ages five and three), Bowling started viewing exercise as a way to set a strong example for her kids.Whether you need to put an “I’m lucky” sticky note on the mirror, or you can see the power of health in your children’s eyes, committing to a fitness routine begins in your head.

1. Change your perspective

There’s nothing more motivating than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day.“Set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occursThe goal doesn’t even have to be an organized race. Maybe it’s a mission to fit into that bikini by the annual beach vacation or that old pair of jeans buried in your closet. Whatever it is, define it, write it down and revisit it daily.

2. Set a goal

Most committed exercisers do it every day before the sun rised or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in <a href="http://www.gaiam.com/discover/183/article/15-easy-ways-healthier/">an hour each day </a>to be good to your body.If you convince yourself you’ll fit in a workout some time after that last meeting, once the kids go down for a nap or when your spouse arrives home on time, failure is certain. Chances are a last-minute invitation will come along; or the kids won’t nap. Write your workout on your calendar and rearrange things around this one hour as if it were any other important appointment you have to keep.

3. Schedule a regular workout time

By nature, humans <a href="http://www.gaiam.com/discover/256/article/10-tips-help-keep-new-years-resolution/">need change and variety to stay motivated </a>. We also need to have fun — even while we’re working hard. Do both!Listen to your inner voice when choosing the best workout for you, says Fowler. Workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. Consider disciplines that give you more bang for your buck, suggests Haberstro. <a href="http://www.gaiam.com/discover/468/article/differences-tai-chi-qigong/">Ta’i chi </a>and yoga, for example, serve dual purposes as mental therapy and physical activity. Or try a workout DVD to help you shake up your routine.

4. Think fun and variety

In America, some tend to have trouble asking for help, says Bowling. Yet in order to stick to a fitness program, we need buy-in and encouragement from other people.“Exercising is built into our family life," Bowling adds. “We view it as a necessity. Sometimes it takes the place of watching TV together.”Consider joining a online community with fitness trainers and nutrition experts — and support from other people trying to maintain healthy eating and exercise routines. People who get this kind of online support are proven to lose up to three times more weight than people going it alone.

5. Reach out to others for support

These seems to be perfect for motivating one to workout daily. Some of these helps me to do that. 

To be successful at a fitness routine, you have to employ a variety of tactics to keep yourself motivated and inspired. Here are some tips proven to help make a lifetime commitment to fitness a reality.

exerciseandfitness

Exercise & Fitness

5 Ways to Stay Motivated to Exercise Regularly

Without plans and goals, organizations merely react to daily occurrences without considering what will happen in the long run. For example, the solution that makes sense in the short term doesn't always make sense in the long term. Plans avoid this drift situation and ensure that short‐range efforts will support and harmonize with future goals.

Gives an organization a sense of direction.

Plans keep the people who carry them out focused on the anticipated results. In addition, keeping sight of the goal also motivates employees

Focuses attention on objectives and results. 

Diverse groups cannot effectively cooperate in joint projects without an integrated plan. Examples are numerous: Plumbers, carpenters, and electricians cannot build a house without blueprints. In addition, military activities require the coordination of Army, Navy, and Air Force units.

Establishes a basis for teamwork.

When management plans, it can help forecast future problems and make any necessary changes up front to avoid them. Of course, surprises — such as the 1973 quadrupling of oil prices — can always catch an organization short, but many changes are easier to forecast. Planning for these potential problems helps to minimize mistakes and reduce the “surprises” that inevitably occur.

Helps anticipate problems and cope with change

Decisions are future‐oriented. If management doesn't have any plans for the future, they will have few guidelines for making current decisions. If a company knows that it wants to introduce a new product three years in the future, its management must be mindful of the decisions they make now. Plans help both managers and employees keep their eyes on the big picture.

Provides guidelines for decision making. 

Planning is primary, because without knowing what an organization wants to accomplish, management can't intelligently undertake any of the other basic managerial activities: organizing, staffing, leading, and/or controlling.

Prerequisite to employing all other management function

The military saying, &ldquo;If you fail to plan, you plan to fail,&rdquo; is very true. Without a plan, managers are set up to encounter errors, waste, and dela

productivity

Productivity

leadershipandmanagement

Leadership & Management

Recognizing the Advantages of Planning

Fear never goes away. It doesn’t matter how strong you feel or are—if you can lift 350 pounds, if you have 350 million dollars in the bank, if you can boss around your spouse—you are still going to be afraid. To a large degree what you accomplish in life, what you are capable of, is going to depend on how you deal with fear.

Step 1: Accept It 

To leverage fear into courage, you have to be honest with yourself every time you’re afraid. If you don’t admit your fears to yourself, you can’t leverage them into courage. Look for the points in your life where you’re afraid, and see them as opportunities to learn to deal with fear.

Step 2: Identify It

The greatest mistake people make when dealing with fear is to try to think their way through it. They analyze what triggered it, or start “playing chess,” projecting out what might happen next, and how they’ll deal with it. This doesn’t diminish fear; it actually increases it because there’s no way to outsmart the universe. Instead of trying, do the counterintuitive thing with fear: let yourself feel it. Then you’ll be ready to move to the next step.

Step 3: Feel It 

Have you ever had one of those dreams where a dark, scary figure is chasing you? If you run away, it always gets much more terrifying. If you turn around and face it, something good almost always happens. It’s the same with fears in your waking life. The Reversal of Desire tool literally reverses the desire to run away and gets you to face your fear and move through it.

Step 4: Face It 

Try to think about confronting fear as a skill—something you can practice and get good at, like ping-pong, or knitting, or anything else. This will make your fear seem less dramatic, and you’ll feel more in control of it. You can also gain a lot of satisfaction in the process.

Step 5: Practice It 

Understand yourself and those around you.

psychology

Psychology

mentalhealth

Mental Health

problemsolving

Problem Solving

5 Steps to Overcome Fear  — The Tools

In the early stages of a new business, it is usually the founder who takes on many tasks themselves. With progress over time, the goal is to delegate secondary tasks so that the executives can focus on the 20% of tasks that will generate 80% of the results to scale the company.The main objective is to be able to answer yes to the question: “If I were not present, would my company still generate money?” That’s an excellent indication of whether or not you are financially independent.If you have several sources of income, you will get that much closer to becoming financially independent.

1. Achieving Financial Independence

It is important to make sure that your first business is mature and developed enough before you start focusing on an eventual second source of income. However, I believe it is also important for entrepreneurs to always have an ambitious attitude and seek new sources of growth.Having multiple sources of income can decrease your risk of losing it all. If the business to which you’re dedicating all your efforts goes bankrupt or fails, you will lose your only source of income, and you will be left empty-handed. When you have several sources of steady income, that worry is reduced.

2. Greater Stability And Safety

Everyone wants to live their dream life, but not everyone is able to achieve that goal. If you are smart and manage more than one source of income, then you have a real chance of creating the dream life you want. The more time and effort you put into building your sources of income, the greater the chances you will achieve financial freedom to live the life you want.You may decide to invest more freely in your time and personal development, you could choose to continue building additional sources of income, or you may want to travel the world and enjoy it with your family.

5. Living Your Dream Life

You’ve likely heard the expression,“Wealth begets wealth.” Essentially, higher amounts of money and income will attract more money and ROI. Having multiple sources of income will allow you to invest a greater proportion in both your primary company and other new sources of income. In short, you will likely be able to scale faster because it is a virtuous cycle.

3. Scaling Faster

With the rise of remote work, there has recently been more debate about what is best: working in an office or from the comfort of your home. This is relative, as both options have their benefits and disadvantages.No matter your opinion, as your own boss, you will be the one to decide where and when to work on your businesses. And when you have the increased flexibility of an entrepreneur, you can monitor and strengthen your sources of income while continuously identifying new opportunities that aren’t limited to your geographic area.

4. Working From The Comfort Of Your Own Home 

Multiple sources of income provide you with a wider safety net and the chance to achieve financial freedom.

moneyandinvestments

Money & Investments

entrepreneurship

Entrepreneurship

business

Business

 Five Benefits Of Having Multiple Sources Of Income As An Entrepreneur

Forming a new habit can be challenging because it’s easier to go back to what you’re comfortable with. Your ability to be consistent requires self-control, which means you don’t allow yourself to get off track while staying focused on incremental improvement. This will help you develop the discipline required to keep going.

1. Develops discipline and self-control

The level of trust you have with yourself shows up in the level of trust others have with you. Being consistent will help build momentum. This means you’ll also feel good about what you’re working towards.

2. Builds a higher level of trust

Consistency will lead to progress , which can speed up the achievement of what you want. This will build your self-confidence, which will help you set bigger and more challenging goals.

3. ast track your improvement

Your results will reveal if you’re consistent or not. If you know you’re not on track, you can hold yourself accountable . This means you can adjust your actions or behaviours and keep progressing towards what you want.

4. reate accountability

Small actions carried out repeatedly will amount to big results over time. When you do something for a long period, you will differentiate yourself from those who aren’t consistent. This can help you attract new opportunities that may not have been possible if you hadn’t been consistent.

5. elp you stand out or be noticed.

When you know why consistency is an important habit to have, you can use it to your advantage.

5 Reasons Why Consistency is an Important Habit 

Your core isn't just your "six-pack" ab muscles at the front of your body, says Pachnos — it actually wraps around your entire torso, including muscles in your sides and back. So when all of your core muscles are stronger, particularly your inner core muscles that attach to your spine, it helps you better keep yourself upright with <a href="https://www.byrdie.com/best-posterior-chain-exercises-5176569">good posture </a>.A strong core can help you prevent some of the irksome <a href="https://www.byrdie.com/how-to-get-rid-of-a-stiff-neck-5119358">neck </a>and <a href="https://www.byrdie.com/lower-back-pain-remedies-5119363">back pain </a>that comes from hunching over your laptop all day.<a href="https://www.byrdie.com/best-workout-if-you-sit-all-day-5113164">Sitting at a desk </a>for long periods of time can negatively impact your core strength regardless of your activity outside of work

It Supports Better Posture

Total core strength and the good posture it brings also <a href="https://www.byrdie.com/how-to-improve-balance">benefits your balance </a>, Pachnos adds. That's because when you're working from a solid base, it's easier to stay upright on unsteady ground or recover from a stumble. "It creates an equilibrium in your body," she tells Byrdie. "You stand a little bit taller and have a balance throughout your entire physical being."

It Improves Balance

Another perk of better balance? An easier time recovering from missteps and staying in stride while you're <a href="https://www.byrdie.com/how-to-enjoy-running">on a jog </a>, says Santiago. A strong core also helps you sustain solid form when you run, he adds. "Core strength allows the <a href="https://www.byrdie.com/what-running-does-for-your-body-5121053">pelvis, hips, and lower back to work together </a>more smoothly with less rocking and less excess energy expended," he explains. Not only does that bode well for your next run, but regularly practicing good form can help you <a href="https://www.byrdie.com/fitness-4628393">avoid strain or injury </a>as you log those miles.

It Supports Good Running Form

According to Santiago, having a sturdy torso helps you hold steady no matter what activity you're doing. "A strong core helps you stand straighter and keeps your trunk <a href="https://www.byrdie.com/v-sit-5179839">stabilized </a>during your workout or even as you go about your daily activities," he tells Byrdie. "If you have a weak core, you instantly heighten your risk of <a href="https://www.byrdie.com/am-i-injured-or-just-sore-5114238">muscle injuries </a>, <a href="https://www.byrdie.com/yoga-for-back-pain">lower back pain </a>, and poor posture."

It Increases Stability

Organs are a vital part of your body's function, and a strong core can help keep some of them safe, says Pachnos. Organs like your liver, spleen, kidneys, and more live right underneath <a href="https://www.byrdie.com/how-to-strengthen-your-lower-back-5185002">your abdominal wall </a>, which acts as a shield against the outside. As a result, the stronger your core, the better it protects that tissue from external force or damage.

It Protects Your Organs

Your core is the base of all the moves you make, says Pachnos. So the stronger your core, the easier it is to execute everyday movements like bending down to pick something off the ground, standing for long periods of time, or doing household chores.1 This is why many core exercises fall under the umbrella of <a href="https://www.byrdie.com/functional-fitness-5093298">functional fitness </a>: They can help you go about your day with more ease, literally making you more functional.

It Makes Everyday Life Easier

Another major perk of a strong core? It helps you feel better overall, says Pachnos. "Having a strong core simply makes your quality of life easier," she explains. "It reduces any pain you may be having, <a href="https://www.byrdie.com/strengthen-back-muscles-5179878">supports your lower back </a>, strengthens your spine, and makes you feel a whole lot better." That's because the ripple effects of a strong core — better posture, better balance, moving around with more ease — can help you avoid irritation and mitigate the discomfort from behaviors like <a href="https://www.byrdie.com/how-to-get-rid-of-sore-muscles-4842374">sitting at your computer all day </a>so that you can feel your best.

It Can Reduce or Prevent Pain

When it comes to exercise, a strong core is never a bad idea. Your core is the powerhouse of all of your movements, so building abdominal strength can help you perform athletic movements like swinging a tennis racket or baseball bat, throwing a punch, or weight lifting with <a href="https://www.byrdie.com/muscle-building-workout-routine-for-women-5176225">more power </a>than you would otherwise, says Santiago.

It Boosts Your Power

Strength isn't just important in your core — working the muscles throughout your body can help you function your best. And a solid core sets the stage for success with that additional <a href="https://www.byrdie.com/traditional-vs-functional-strength-training-5116063">strength training </a>, says Santiago. "A strong core means the ability to <a href="https://www.byrdie.com/weight-training-5069932">lift more weight </a>," he explains. "Strong lifts require a great deal of stability and core strength to execute with proper form."

It Supports Strength Training

<a href="https://www.byrdie.com/best-at-home-ab-exercises">Core strength </a>is important throughout your life, says Santiago. It stabilizes your entire body and gives you better balance and posture, all of which can help prevent falls, decrease back pain, and keep you mobile as you get older.

It Helps You Age Well

From better posture to pain reduction, fitness pros explain the perks of having a strong core. See inside.

The 10 Benefits of a Strong Core, According to Trainers

Good relationships are important for your mental wellbeing. They can:<ul><li>help you to build a sense of belonging and self-worth</li><li>give you an opportunity to share positive experiences</li><li>provide emotional support and allow you to support others.</li></ul>

1. Connect with other people

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing .

2. Be physically active

Research shows that learning new skills can also improve your mental wellbeing by:<ul><li>boosting self-confidence and <a href="https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/">raising self-esteem </a></li><li>helping you to build a sense of purpose</li><li>helping you to connect with others</li></ul>Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

3. Learn new skills

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:<ul><li>creating positive feelings and a sense of reward</li><li>giving you a feeling of purpose and self-worth</li><li>helping you connect with other people</li></ul>It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

4. Give to others

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

5. Pay attention to the present moment (mindfulness)

Read about 5 steps you can take to improve your mental health and wellbeing

loveandrelationships

Love & Relationships

5 steps to mental wellbeing

According to a <a href="https://brill.com/view/book/edcoll/9789047419648/Bej.9789004158511.i-301_012.xml">2007 study by Fuller Theological Seminary professor Sarah A. Schnitker and UC Davis psychology professor Robert Emmons </a>, patient people tend to experience less depression and negative emotions, perhaps because they can cope better with upsetting or stressful situations.

It Aids Your Mental Health

Being patient helps you achieve your goals and desires no matter any hindrance that may occur on the way. The road to achieving your goal is not straight and if you don’t have enough patience for it you won’t reach the finish line.

Helps You Achieve Your Goals

Being patient will give you a good reputation among your friends, colleagues, family members, etc. Patience stops you from being a quitter and ensures you see a task to the end. People around you will know you have someone who never quits until the work is done and this will help boost your reputation around people

It Gives You A Good Reputation

Irrational decisions that may affect our goals and later come to hunt us in life can be made in the heat of the moment but when you are patient, you will have enough time to think of different scenario and situations so the decisions you make will be the most beneficial to you.

Patience Helps You Make Rational Thoughts

Both the mental and physical health are intertwined, what affects A will affect B. People who are patient tend to enjoy better physical health as well as mental health. Patience helps you avoid stress which gives you a better outlook

It Gives You A Better Physical Health

Being patient helps me lot in many areas like in exercising,  in share markets. It will help you also that's why sharing it's benefits

8 Health Benefits of Fasting, Backed by Science

10 Tips to Start Living in the Present Moment

5 Ways to Stay Motivated to Exercise Regularly

Recognizing the Advantages of Planning

5 Steps to Overcome Fear — The Tools

Kushal Jain