Health
Slashing screen time for mental health: Carlos Whittaker shares his unplugged journey
Ironically, it was a notification on his phone that prompted author and podcaster Carlos Whittaker to embark on a seven-week screen-free journey that would change his life.
Whittaker, who lives in Nashville on a “suburban farm” with his wife, three children and dog, knew he used his phone a lot, but didn’t consider it a problem until he sat down and did the math.
After getting an alert that he had averaged seven hours and 23 minutes of daily phone time that particular week, Whittaker realized that if he lived to be 85, he would spend more than a decade of his remaining life on the device.
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In the summer of 2022, Whittaker embarked on a seven-week journey across the United States, navigating his life without the use of any screens.
He documented the mission in his latest book, “Reconnected: How Seven Screen-Free Weeks with Monks and Amish Farmers Helped Me Recover the Lost Art of Being Human,” which was published on Sept. 10.
Carlos Whittaker, pictured, lived without screens for seven weeks in 2022 in an experience he described as life-changing. (Carlos Whittaker)
“That’s exactly what I did,” Whittaker told Fox News Digital in a Zoom interview. “I lived with these monks and the Amish, and it absolutely changed my life.”
The author spent two weeks at a monastery, two weeks with the Amish and three weeks with his family, living entirely without screens.
“I lived with these monks and the Amish, and it absolutely changed my life.”
Before and after the experiment, Whittaker’s brain was scanned and analyzed by neurologists – and he details those results in his book.
Whittaker, who described himself as an evangelical Christian, was connected to St. Andrew’s Abbey – a Catholic, Benedictine monastery in California – which allowed him to stay in a guest cabin for the first part of his journey.
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Digital detox
Whittaker almost quit the experiment at the very beginning.
“When you can’t get out of your head by picking up your phone and scrolling TikTok or X or whatever it is, and you’re stuck in your own thoughts – that’s something we’re not used to, and I definitely wasn’t used to it,” he said.
This sudden digital detox led to “four days of panic,” he said, as he experienced “panic attacks, night sweats, heart palpitations [and] jitters.”
Whittaker said he nearly quit his experiment right as it began, finding the sudden lack of a smartphone to be physically taxing. (iStock; Carlos Whittaker)
Not having his phone felt like “coming off the drug of knowledge and the drug of control,” Whittaker said.
But on day five of the experiment, something changed.
“It literally felt like an elephant stepped off my chest and I could breathe again,” he said. “And I got it. But those first four days were the crazy days.”
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In the book, Whittaker writes about how he initially felt uncomfortable living among Benedictine monks and found their prayer routine to be “boring.” (Benedictine monks pray the Liturgy of the Hours, a daily prayer, at different times throughout the day.)
“I’ll be blatantly honest, the first two days, I was bored out of my mind,” he said. “We were praying five or six times a day.”
“When you lower the volume of life, the volume of God goes up.”
But eventually, he said, “I got it,” adding that he has kept up the practice of praying the Liturgy of the Hours even after leaving the monastery.
“I missed it so much. It created a rhythm in my day,” he said. “It gave some stability to some parts of my faith that maybe were unstable.”
Whittaker lived among the Benedictine monks at St. Andrew’s Abbey in California for two weeks, joining them for daily prayer and Mass. (Bryan Chan/Los Angeles Times via Getty Images)
“What I learned from the monks is that every day, I had multiple opportunities to lower the volume of life and slow down — and when you lower the volume of life, the volume of God goes up,” he said.
After his time at the monastery, Whittaker moved to the Midwest and lived for two weeks with an Amish family. (The Amish are a religious group that eschews most modern technology.)
Getting permission to live among the Amish, however, was more challenging. Whittaker was rejected by many people he contacted, as they were wary of an outsider temporarily joining their community.
Whittaker spent two weeks living with an Amish family as part of his screen-free experiment. (iStock)
“We finally ended up with a sheep-farming family that was like, ‘Absolutely, come on in,’” he said. “And they helped me become as Amish as I could in 14 days.”
Throughout his seven screen-free weeks, Whittaker journaled and recorded videos each night on a small, screen-free camera.
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Those videos will be compiled into a documentary, also called “Reconnected,” that will be released on Oct. 25, he said.
New habits
While Whittaker has largely returned to life as it was before his experiment – including the use of a smartphone – he has made changes that he says have improved his life.
“This book isn’t about how bad phones are. This book is about how beautiful it is on the other side of the phone,” he told Fox News Digital.
“This book isn’t about how bad phones are. This book is about how beautiful it is on the other side of the phone.”
“Instead of setting up all these rules and restrictions for my screen time, once I fell in love with wondering, with noticing, with savoring, with 90-minute meals – with all of these things I was doing without my phone, I just picked up my phone less.”
Today, Whittaker uses his phone about 3-½ hours a day, four hours less than before the experiment.
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“I’ve legitimately added half of my life back, half of the years back that I was losing before.”
4 tips to cut down on screen time
Whittaker offered a few tips for those who want to limit their daily screen time.
1. Charge your phone outside the bedroom
“The first thing everyone needs to do is stop charging your phone in the bedroom and start charging it in another room,” he said.
“Buy an alarm clock. I know it’s the craziest, most old-fashioned thing, but all it’s going to do is wake you up.”
One of Whittaker’s suggestions to cut down on screen time is to buy an alarm clock. (iStock)
2. Don’t pick up your phone right away
People should avoid looking at their phones for “at least 30 minutes in the morning,” Whittaker suggested.
“Just drink your coffee. When you’re just drinking the coffee, [it] tastes so much better. You get to savor it,” he said.
3. Subscribe to print media
Whittaker subscribes to a newspaper rather than relying on the constant buzz of a smartphone app.
4. Use the ‘do not disturb’ feature
“I’ve actually placed my smartphone in permanent ‘do not disturb,’ so I never get a ‘ding,’” he told Fox News Digital.
Whittaker said his smartphone is permanently on “do not disturb” for everyone except his family and his assistant. (iStock)
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Whittaker has set up his phone so that only his assistant and family can immediately reach him.
“I never get a buzz. I never get a notification,” he said.
Health
Common household chemicals linked to increased risk of serious neurological condition
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A study from Sweden’s Uppsala University discovered a link between microplastics and multiple sclerosis (MS).
The research, published in the journal Environmental International, discovered that exposure to two common environmental contaminants, PFAS and PCBs, could increase the risk of the autoimmune disease.
PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, such as non-stick cookware, textiles and cleaning products. They have also been found in drinking water throughout the U.S., according to the U.S. Environmental Protection Agency.
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PCBs, or polychlorinated biphenyls, are toxic industrial chemicals once widely used in electrical equipment before being banned decades ago, as stated by the National Institute of Environmental Health Sciences.
The new study findings were based on blood samples of 1,800 Swedish individuals, including about 900 who had recently been diagnosed with MS, according to a university press release.
PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, including non-stick cookware. (iStock)
The first phase of the trial studied 14 different PFAS contaminants and three substances that appear when PCBs are broken down in the body. These were then investigated for a link to the odds of diagnosis.
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“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” lead study author Kim Kultima said in a statement. “People with the highest concentrations of PFOS and PCBs had approximately twice the odds of being diagnosed with MS, compared to those with the lowest concentrations.”
The researchers then examined the combined effects of these substances and found that the mixture was also linked to increased risk.
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Fellow researcher Aina Vaivade noted that risk assessments should consider chemical mixtures, not just individual exposures, because people are typically exposed to multiple substances at the same time.
“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” the lead study author said. (iStock)
The final phase of the study investigated the relationship between inheritance, chemical exposure and the odds of MS diagnosis, revealing that those who carry a certain gene variant actually have a reduced MS risk.
However, individuals who carried the gene and had higher exposure to PFOS — a singular type of chemical in the PFAS family — had an “unexpected” increased risk of MS.
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“This indicates that there is a complex interaction between inheritance and environmental exposure linked to the odds of MS,” Kultima said.
“We therefore think it is important to understand how environmental contaminants interact with hereditary factors, as this can provide new knowledge about the genesis of MS and could also be relevant for other diseases.”
Multiple sclerosis is a disease that leads to the breakdown of the protective covering of the nerves, according to Mayo Clinic. (iStock)
Fox News senior medical analyst Dr. Marc Siegel commented on these findings in an interview with Fox News Digital.
“MS is a complex disease that is somewhat autoimmune and somewhat post-inflammatory,” said Siegel, who was not involved in the study. “Epstein-Barr virus infection greatly increases the risk of MS.”
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“There is every reason to believe that environmental triggers play a role, including microplastics, and this important study shows a correlation, but not causation — in other words, it doesn’t prove that the microplastics caused MS.”
The study had some limitations, the researchers acknowledged, including that the chemical exposure was measured only once, at the time of blood sampling. This means it may not accurately represent participants’ long-term or past exposure levels relevant to MS development.
“There is every reason to believe that environmental triggers play a role.”
Fox News Digital reached out to several industry groups and manufacturers requesting comment on the potential link between PFAS chemicals and multiple sclerosis.
Several have issued public statements, including the American Chemistry Council, which states on its website that “manufacturers and many users of today’s PFAS are implementing a variety of practices and technologies to help minimize environmental emissions.”
In April 2024, the EPA enacted a new federal rule that sets mandatory limits on certain PFAS chemicals in drinking water, aiming to reduce exposure. The agency also aims to fund testing and treatment efforts.
A woman working out outdoors takes a sip of water from a plastic bottle. (iStock)
Multiple sclerosis is a disease that leads to the breakdown of the protective coverings that surround nerve fibers, according to Mayo Clinic.
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The immune system’s attack on these nerve sheaths can cause numbness, weakness, trouble walking and moving, vision changes and other symptoms, and can lead to permanent damage.
There is currently no cure for MS, Mayo Clinic reports, but treatment is available to manage symptoms and modify the course of the disease.
Health
Natural Ozempic? 6 GLP-1 Foods That Work Just Like the Shot
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Health
Simple daily habit could help people with type 2 diabetes manage blood sugar
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Sitting next to a window may help people with type 2 diabetes control their insulin levels, according to new research.
The study, published in Cell Metabolism, found that exposure to natural light — even indoors next to a window — changes how the body processes glucose and uses energy.
People in Western societies spend 80% to 90% of their time under artificial lights, which are much dimmer and less dynamic than sunlight, the researchers noted. Natural daylight is a powerful cue for the body’s internal clock, also known as the circadian rhythm.
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The body’s internal clock influences many processes, including digestion, hormone release and metabolism, according to research. When it gets out of sync, it can worsen insulin resistance and blood sugar control, which are two of the main issues caused by type 2 diabetes.
Typical lighting in homes and offices is much dimmer and lacks the biological signals provided by natural daylight. (iStock)
To test the effects of daylight on blood sugar, scientists recruited 13 adults with type 2 diabetes. Each person spent two separate 4.5-day periods in a controlled office setting, according to a press release.
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In one period, they worked in front of large windows with natural daylight streaming in. In the other period, participants worked in the same room with the windows covered and were exposed only to typical indoor lighting.
Daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, the researchers noted.
Everyone ate similar meals, followed the same schedule and continued their usual diabetes medications in both conditions.
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While average blood sugar levels didn’t differ drastically between the two conditions, people spent more time in the healthy glucose range when they were exposed to natural daylight — their blood sugar fluctuated less and stayed within a desirable range for a greater portion of the day.
Participants who were exposed to daylight burned more fat and fewer carbohydrates, a metabolic pattern linked to better blood sugar regulation. (iStock)
Exposure to natural light also affected metabolism. In daylight, participants burned more fat and fewer carbohydrates for energy.
Muscle biopsies and laboratory tests further showed that the genes responsible for the body’s cellular clocks were more synchronized under natural light conditions, the study revealed.
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Better alignment of these genes can improve nutrient processing and how cells respond to insulin, the researchers concluded.
Sitting near windows or spending more time outdoors could support diabetes management alongside standard treatments, researchers say. (iStock)
However, daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, according to the team.
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The study did have some limitations, including that the group of patients was small. The researchers cautioned that larger studies are needed to confirm these results and determine how much natural light exposure is optimal.
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“This study also highlights the often unnoticed impact of the built environment on our health, and raises further concerns about the prevalence of office environments with poor (natural) daylight access,” the researchers noted.
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