There are several different ways to do intermittent fasting (also known as intermittent energy restriction). They all share the common theme of splitting the day or week into eating and fasting periods. During the eating period you should eat normally with a focus on enjoying food and opting for more nutritious choices. Drink water during fasting periods to avoid dehydration. Some of the common fasting schedules that people use are following, but the list is by no-means exhaustive. - The 16/8 plan involves eating only during an 8-hour period followed by a 16-hour fasting window. So, if the last meal is at 8pm, the next meal isn't until midday the next day. This way of fasting is known as time-restricted eating. - The 5:2 diet is another form of intermittent fasting. It involves choosing two days each week where only 2000 to 3000 kilojoules are consumed. The other 5 days of the week are spent eating normally. - The Eat-Stop-Eat method of fasting involves fasting for a full 24 hours one or two days per week. - Some advocate for extended fasts that may go for several days but these should only be done under medical and/or dietetic supervision. There are endless variations to fasting. Such as 12/12 (12 hours of fasting followed by a 12-hour eating window). This is the simplest method as it can mean having the last meal at 7pm and then eating again at 7am the next morning. There is also 14/10 fasting (14 hours fasting followed by a 10-hour eating window). Or even 18/6 or up to 20/4 (20 hours fasting followed by a 4-hour eating window). Which way of fasting is best? There isn’t a clear answer to this. Many people find the 16/8 method to be the simplest and most sustainable method to stick to. Do you fast?👇

Most people think of chiropractic care as “just for back pain,” but that’s only scratching the surface. The truth is, regular chiropractic adjustments can impact your overall health in surprising ways. Here are a few benefits that go beyond back pain relief: ✅ Better Posture & Alignment In today’s screen-heavy world, slouching and forward head posture are almost guaranteed. Chiropractic adjustments can help realign the spine and take pressure off muscles that are working overtime. ✅ Natural Pain Relief Instead of masking pain with medications, chiropractic care works to correct the root cause of discomfort. Many patients report fewer headaches, less neck tension, and reduced lower back pain after consistent care. ✅ Improved Nervous System Function Your spine protects your nervous system, which controls everything in your body. When vertebrae are misaligned, nerve communication can be disrupted. Adjustments restore that flow so your body can function more efficiently. ✅ Enhanced Mobility & Recovery Whether you’re an athlete or just want to keep up with your kids, chiropractic care can improve joint mobility, flexibility, and recovery after activity. ✅ Stress Reduction Physical tension and misalignment often feed into mental stress. Regular adjustments promote balance, reduce muscle tightness, and can leave you feeling more relaxed overall. 💡 The big idea: Chiropractic care isn’t just about fixing what’s broken — it’s about keeping your body in alignment so you can move, heal, and live better. 👉 Have you ever tried chiropractic care? If so, what difference did it make for you?

🍉 The Surprising Benefits of Watermelon Seeds! When you think of watermelon, you probably think of the juicy, sweet flesh—but did you know the seeds are packed with nutrients too? Many people discard them, but watermelon seeds can actually be a great addition to your diet. Here’s why: 1. Protein Powerhouse 💪 Watermelon seeds are surprisingly high in protein. Just a small handful can give you a boost of amino acids essential for muscle repair and overall health. 2. Heart-Healthy Fats ❤️ These seeds contain monounsaturated and polyunsaturated fats, which support healthy cholesterol levels and overall cardiovascular health. 3. Essential Minerals 🌿 Watermelon seeds are rich in magnesium, iron, and zinc—minerals that support bone health, immune function, and metabolism. 4. Digestive Support 🌀 They’re a good source of fiber, which can aid digestion and promote a healthy gut. 5. Energy Boost ⚡ The combination of protein, healthy fats, and magnesium helps provide sustained energy, making watermelon seeds a great snack option. How to Enjoy Them: - Roast them with a sprinkle of salt for a crunchy snack. - Blend into smoothies for a nutrient boost. - Add to salads or trail mix for extra texture and benefits. Next time you bite into a juicy watermelon, don’t toss those seeds—they might just be a small superfood waiting to fuel your day! 💡 Tip: Always rinse and dry seeds before roasting for the best flavor.

How to Recondition Cast Iron the Right Way If your cast iron skillet is rusty, sticky, or just looking rough, don’t toss it. Cast iron can be brought back to life with a little patience. Here’s the process: 1. Strip It Down Scrub the pan with steel wool or a stiff brush to remove rust, old seasoning, and buildup. If it’s really bad, soak in a 50/50 mix of vinegar and water for an hour (no more than that) to loosen heavy rust. 2. Rinse & Dry Thoroughly Rinse under warm water and dry completely. Moisture is the enemy—place it in a warm oven for a few minutes to make sure no water remains. 3. Oil It Up Rub a thin layer of a stable, high-smoke point fat like refined avocado oil, beef tallow, or even ghee over every surface—inside, outside, handle, everything. Wipe away excess. It should look almost dry, not greasy. 4. Bake to Season Place the skillet upside down in a 450°F oven. Bake for 1 hour, then let it cool in the oven. Repeat 2–3 times for a solid, durable seasoning layer. 5. Maintain It After each use, rinse with warm water, wipe clean, and apply a very thin coat of oil or fat. Avoid soap, avoid soaking, and it will get better every time you cook. Cast iron lasts for generations if cared for right. Reconditioning isn’t just about restoring cookware—it’s about reclaiming a tool that connects us back to simpler, more grounded cooking.

Hey team, I wanted to give you a little behind-the-scenes update because community is at the heart of what we’re building here. This week, I was engaging in another holistic group, sharing content, answering questions, and connecting with people who seemed like they’d be a great fit for Purely Rooted. Some of them even accepted invitations to join us here. Here’s where it gets interesting… The admin of that group actually reached out to me, said he liked my posts, and even floated the idea of a collaboration: I’d teach inside his community, and in return he’d help drive people toward Purely Rooted. It sounded like a win–win. But then—boom—I was banned. No explanation, no warning. And now, the only way back into that community is to pay for access. I don’t know about you, but that feels backwards. Community should be built on value, trust, and transparency—not politics or paywalls that suddenly pop up when things are going well. It was a reminder for me why we’re building Purely Rooted the way we are: ✅ A space where contribution is welcomed, not punished. ✅ A community that grows through collaboration, not control. ✅ A place where people can learn, connect, and share openly—without wondering if the rug is going to be pulled out from under them. So, if anything, this whole situation only reaffirms the mission here. We’re going to keep doing things differently. We’re going to keep it real. And we’re going to keep growing together. Thanks for being part of this movement—because Purely Rooted is proof that integrity-driven communities are still possible. —Patrick