Acts of Optimisation
Issue 11
Over the past few issues, we’ve really dived into the how and why behind our health choices, from pharmacogenomics (my passion area) to understanding the subtle messages our bodies send us, to the small shifts we can make to feel better.
As we move into the lead-up to Christmas and the New Year, a time when many of us start shaping our resolutions and intentions for the year ahead, I want to shift into the next phase: optimisation. Over the next month, I’ll be sharing practices you can begin incorporating into your days to support better energy, better health, and a better you.
This is an area I’ve personally decided to focus on in 2026, so let’s go on this journey together.
(PS: If you’re still eating out of plastic containers or plastic drink bottles… I lovingly suggest revisiting Issue 1 of The Informed and starting the journey from the beginning!)
Health
Did Ancient Traditions Know Before Science Did? Fasting & The Benefits
This week, many Christians around the world begin their annual fast in the lead-up to Christmas. But this practice extends far beyond Christianity. Fasting is deeply rooted in many spiritual traditions: Ramadan for Muslims and Yom Kippur for Jews. Across these traditions, fasting symbolises sacrifice, discipline, reflection, and renewal.
What’s fascinating is how these ancient practices align with what science is only now piecing together. Periods of fasting trigger autophagy which is the body’s self-cleaning mechanism that breaks down and recycles old or damaged components within our cells. This process helps reduce inflammation, improve metabolism, and support cellular repair. The repair process is what has many scientists intrigued in its ability to repair disease states. The evidence is still evolving, but what we do know is that giving the body structured periods of digestive rest can be beneficial (with the important caveat to always check with your healthcare professional first).
Intermittent fasting, typically 12–16 hours without food, has become widely recognised, with the popular 16:8 pattern often used for weight management. While autophagy may begin around the 12–16 hour mark, research suggests its peak activation occurs between 24–48 hours of fasting. This involves complete abstention from food, creating a state where the body must repurpose internal resources to function, a process not suitable or safe for everyone. Right now, autophagy is gaining attention as a “health trend,” but it’s important to note that we don’t yet have enough evidence to recommend prolonged fasting solely to “create healthier cells.” Extreme restriction carries risks, and any extended fast should only be undertaken with medical guidance.
However, there are still practical ways to create digestive rest and instil it in your everyday:
Leave 12 hours between dinner and breakfast. This is the simplest form of daily fasting you could start out by doing
Avoid late-night eating so your body can focus on repair, not digestion, during sleep. The rule in our house is no eating after maximum 6.30PM. If this means eating dinner at work, then eating at work it is!
Have a slightly earlier dinner a few nights a week to reduce the digestion happening in your body overnight, giving it a chance to rest and renew. I really love this one…you feel extra great the next day. But the 9-5 work schedule really doesn’t help the cause…
Give your gut a break between meals and avoid constant grazing where possible. Office job? IMPOSSIBLE!!!! If you have tips, please share below. My only tip is - have chewing gum on hand?
If you do fast, focus on hydration (water, herbal tea, electrolytes).
In many ways, our ancestors may have understood this intuitively long before the science existed. Now, we are slowly developing the language and the research to explain why these practices were so powerful.
Wellness
How to Actually Recharge…Not The Answer You Were Expecting
Many of us are overworked, overstimulated, and constantly “on” in today’s world. We’re quick to tell each other, “You need to rest,” but most of us misunderstand what rest actually is. We often default to collapsing on the couch, watching TV, or scrolling until our mind switches off. And while those things may feel comforting, they don’t truly restore us.
Research now shows that real rest is multidimensional, and most of us are chronically under-rested in the areas that matter most. There are seven types of rest we actually need:
Physical rest: stretching, gentle movement, deep breathing, sleep. For me, this is pilates and yoga, with the once every 3 months breath work class!
Mental rest: creating white space or writing things down instead of holding them in your mind. Try journalling daily - start small: jot down in your notes page before bed each night 5 things that are on your mind
Sensory rest: reducing noise, brightness, screens, and stimulation. Some days demand a quiet drive home…no music or phone calls
Creative rest: reconnecting with nature (grounding), art, music, sunlight, inspiration.
Emotional rest: being honest, expressing feelings, letting it “out”. Just rant and get it over with already
Social rest: choosing people who are good for your soul (you know who they are), taking space from draining interactions. You have best friends for a reason…and then acquaintances for another…
Spiritual rest: practices that connect you to a sense of purpose or meaning (meditation, prayer, reflection). As I learnt recently, you will eventually hit empty without this. Material substance isn’t enough to keep you grounded and satiated. If you don’t already, invest in this area.
We stay exhausted because we try to fix all tiredness with the same solution. If your mind is overloaded, sleep won’t fix it. If your senses are overstimulated, Netflix won’t help.
A practical way to start: Ask yourself, “What part of me is tired?”
Once you know that, you’ll know the type of rest you actually need.
Beauty
Why Everyone Is Moving From Covering to Correcting
Beauty is changing, and honestly, I am here for it. For years, the goal was to cover: thick foundations, full-coverage concealers, contouring, blurring powders. We hid blemishes, texture, pigmentation, anything that didn’t look “perfect.” But there’s a noticeable shift happening. People don’t just want to hide their skin concerns anymore, they want to understand them and actually fix them.
This move toward natural beauty isn’t about wearing no makeup; it’s about wanting your makeup to enhance, not mask. Skin tints, lightweight bases, and skincare-first products are rising because the desire has changed: we want healthier skin, not heavier coverage.
And underneath that is something deeper…a growing awareness that the skin reflects what’s happening inside. Breakouts can signal stress or inflammation, dullness can reflect dehydration or poor sleep, and texture often hints at barrier disruption. Instead of suppressing these signs, people are now becoming more curious about the cause.
Practical ways to support natural beauty:
– Prioritise barrier health (ceramides, niacinamide, fragrance-free cleansers)
– Treat from the inside out (sleep, hydration, protein, omega-3s)
– Keep makeup breathable and skincare-focused
Natural beauty isn’t about perfection. And society is gearing up towards this definition of beauty. One that is truly informed and considered.
Love this!! 😍😍