Body Signals
Everything is fine
WHAT IS HAPPENING?
Balance has set in. The initial struggles have passed, and your brain has adapted to using fat as fuel. There is no rush, but no sickness either - this is the state of a stable, quiet metabolism.
WHAT TO DO?
Consistency
Even though you feel good, don't forget to regularly replenish salt and other minerals.
Patience
You might not feel anything extra, but the most important internal healing processes are happening right now.
Routine
This time is perfect for daily tasks, walking, or focused work.
I feel fantastic!
WHAT IS HAPPENING?
Around day 3 or 4, a great mental and physical boost often kicks in. Your body produces more growth hormone and adrenaline to give you energy for daily tasks.
WHAT TO DO?
Creativity and work
Take advantage of this focus for difficult tasks, learning, or creative hobbies.
Movement
A little exercise can further improve your mood.
Memory
Remember this feeling well; it will help you get through the low points of your next fast.
Hunger pangs
WHAT IS HAPPENING?
Hunger does not grow constantly; it comes in waves. A single wave usually fades on its own within 15–20 minutes.
WHAT TO DO?
Salt on the tongue
Let a grain of sea salt dissolve. The taste and sensation often kill the craving instantly.
Drink sparkling water
The bubbles stretch your stomach, tricking your brain into feeling full.
15-minute rule
Distract yourself with something (reading, tidying, gardening, hobbies) for 15 minutes, and by the time you realize it, the hunger will be gone.
Dizziness when standing
WHAT IS HAPPENING?
Low insulin causes you to lose water and salt, which drops your blood pressure. This causes dizziness if you move too suddenly.
WHAT TO DO?
Quick salt
Drink a bit of salty water; this quickly stabilizes your circulation.
Slow down
Don't jump up suddenly: sit up first, wait a few seconds, and only then stand up fully.
Headache
WHAT IS HAPPENING?
This is most often due to low salt levels or because your body is struggling with the transition.
WHAT TO DO?
Salty water
A glass of water with a little salt can work wonders, often helping within minutes.
Magnesium
Replenish magnesium as well to help relax the muscles around your head.
Fatigue, weakness
WHAT IS HAPPENING?
Your muscles and nerves need more minerals (electrolytes) to function properly.
WHAT TO DO?
Electrolytes
Check if you've had enough salt, potassium, and magnesium. If not, replenish them immediately.
Fresh air
A few minutes of walking can help kickstart fat burning, which gives you new energy.
Feeling cold
WHAT IS HAPPENING?
Your body is saving energy and directing circulation to vital organs, so your limbs may cool down.
WHAT TO DO?
Fasting soup
Hot water with salt, pepper, basil, turmeric, parsley, and herbs - warms you up from the inside while providing salt.
Move
Do 15 squats to get the blood flowing back into your hands and feet.
Muscle cramp
WHAT IS HAPPENING?
This almost always indicates a deficiency in magnesium or potassium.
WHAT TO DO?
Potassium and salt
Drink salty potassium water to relax your muscles.
Magnesium
Take a dose of magnesium glycinate; you will feel the effect within half an hour.
Cannot sleep
WHAT IS HAPPENING?
Adrenaline during fasting can keep you awake, even if you feel tired otherwise.
WHAT TO DO?
Magnesium in the evening
Take it an hour before bed to help you calm down.
Dark and cool
Sleep in a cool room, and avoid your phone or TV for 2 hours before bed.
Calming teas
Drink a cup of lemon balm or chamomile tea.
Nausea, queasiness
WHAT IS HAPPENING?
This can be due to bile buildup in the stomach or if you took vitamins on an empty stomach.
WHAT TO DO?
Ginger
Ginger tea naturally soothes the stomach.
Skip the pills
Do not take vitamins while fasting, as they often irritate the empty stomach lining.
Heartburn
WHAT IS HAPPENING?
Acid can irritate your esophagus because there is no food to digest.
WHAT TO DO?
Apple cider vinegar water
A spoonful of apple cider vinegar in water helps the stomach valve close properly.
Stay upright
Drink while sitting or standing, and do not lie down immediately afterward.
Diarrhea
WHAT IS HAPPENING?
This is most often caused by drinking salty or magnesium water too quickly or in too high a concentration.
WHAT TO DO?
Sip slowly
Do not drink mineral water all at once; spread it out over half an hour to an hour.
Less magnesium
Halve your magnesium dose until your stomach settles down.
Nervousness, irritability
WHAT IS HAPPENING?
Your brain misses the joy of food, and this can make you more tense than usual.
WHAT TO DO?
Breathe
A few minutes of slow, deep breathing helps calm your nerves.
Walk
Take a half-hour walk outdoors, preferably somewhere quiet with few people.
It's just chemistry
Know that this is just due to the transition, not your actual mood.
Boredom
WHAT IS HAPPENING?
A lot of our time is spent on eating. When this is gone, your brain looks for stimulation, often mistaking it for hunger.
WHAT TO DO?
Keep busy
Have a plan: reading, tidying, gardening, or anything that keeps your hands and mind occupied.
Difficult tasks
In the middle of a fast, the mind is very sharp; this is a good time to handle complex matters.
Brain fog
WHAT IS HAPPENING?
Without salt, nerve signals travel more slowly through your brain.
WHAT TO DO?
Salt
A little salt on the tongue can help clear your head.
Cold water
A splash of icy water on your face immediately boosts your circulation and focus.