Fasted Mornings: Challenges and Nutrients that Might Help

Fasting has taken the world by storm, and its promising benefits are driving its popularity upwards. No longer is "skipping breakfast" considered strange, and even your grandmother is being advised by her doctor to try it out.

With a relatively simple structure, it is accessible to virtually anyone. As some of you may already know, there are different forms of fasting, but generally it involves skipping meals, or sometimes entire days of meals. 

That said, intermittent fasting (IF) is currently the most practiced form of fasting. Mostly out of social convenience and practicality, the majority of those who do IF choose to skip breakfast rather than skip dinner.

Biologically speaking, going without food for extended periods of time is a natural and necessary process that is needed to maintain our long-term health. The question is, then, why do so many of us find fasting so difficult, and is there something we can do about it?

What causes severe IF symptoms? 

Symptoms may be triggered due to these two reasons:

1. Overnutrition
2. Undernutrition

Above might be counterintuitive, but let me explain.

Overnutrition occurs when we eat too much food and too often, which typically involves consuming an excessive amount of calories. A typical "three meals a day and snacks in between" diet may lead to metabolic inflexibility, where the body becomes reliant on glucose as its primary source of fuel. This makes it difficult for the body to utilize stored fat during fasting periods.


Undernutrition happens when we eat too much of the wrong foods. Processed foods, in addition to being high in calories, are low in nutrients and often contain harmful additives. While a single unhealthy meal may not cause significant harm, a continuous pattern of poor dietary choices can have detrimental effects on our health. Severe undernutrition is rare in the US, but nutrient imbalances are more common than you might think. Such deficiencies (or insufficiencies) can disrupt bodily functions and interfere with the production of hormones that regulate numerous daily biological processes including those during the fast.

Both can make fasting difficult to stick to.

First steps to improving the above

There’s no magic bullet to fixing the above, but there are some manageable strategies that can go a long way.

Try these:

  • Incorporate exercise into your routine to improve metabolic flexibility
  • Eat protein first, than eat the rest
  • Replace sodas and sugary drinks with flavored electrolyte water
  • Ideally, avoid packaged foods or at least try reading food labels closely 
  • Eating your meal from a smaller plate helps control your portions. 
  • Try supplements to close nutritional gaps

Most common IF related symptoms and how to improve them

Experiencing minor “symptoms” while fasting is completely normal, and not everyone who is malnourished will have severe morning IF symptoms. 

But when too much is too much? And what can we do about it?

1. You’re feeling hungry all the time

The timing, length and the intensity of the hunger cues can vary considerably due to a number of factors.

Someone who is fat adapted ( can quickly switch between burning carbs and fat for fuel) and has high nutritional status (gets enough nutrients from a diet itself) will typically feel hungry less often, experiencing shorter and milder hunger symptoms. 

Putting insulin aside, those with poor nutritional status are prone to experience “toxic” hunger - an uncontrollable feeling that may kick in just 3 hours after eating a meal. The reason is that the body is simply signaling the need for more food as a means to acquire the missing nutrients.

Here are just some of the micronutrients that may help regulate hunger. 

  • B Vitamins: B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and pyridoxine (B6), are involved in energy metabolism and can impact appetite regulation. They help convert food into energy and support synthesis of neurotransmitters which can promote a sense of satiety and reduce cravings. 

  • Vitamin D: Vitamin D may affect the production of hormones involved in appetite regulation, such as leptin and ghrelin, helping to maintain a healthy balance of hunger and fullness.

  • Magnesium: It has been suggested that magnesium deficiency may contribute to increased appetite and cravings because it has trouble processing glucose. 

  • Chromium: Chromium is involved in glucose metabolism and may impact appetite control. It has been suggested that chromium supplementation may help reduce food cravings and improve.

2. You’re thirsty even when drinking plenty of water

Hydration is a critical component of optimal health. It promotes proper fluid balance in the body, which is essential for mental clarity, neurological function, and energy production.

Hydration is not just about how much water you drink. It is also about the concentration of key minerals in the body, particularly sodium. This is why when you become dehydrated, you may feel not only thirsty, but also crave salty processed foods.

The amount of minerals we need varies greatly depending on our lifestyle. Those who fast need to pay closer attention to the amount of minerals in their body. This is because as glycogen stores are depleted, the body releases stored water, resulting in increased urine production. This process, known as natriuresis of fasting, carries sodium and other minerals out of the body at a higher rate.

To ensure optimal hydration while fasting, add electrolytes to your water. Our Morning Boost has a balanced ratio of minerals that ensures you stay hydrated without breaking your fast.

3. You’re feeling moody, irritable and unproductive until your first meal

The term "hangry" is familiar to most of us. But what leads to an inability to carry on with daily tasks when we skip a meal?

While the answer is complex, the two main causes that may lead to irritability, anxious feelings, and an inability to focus are lower blood sugar levels and higher levels of cortisol. 

While both are completely natural processes that promote some of the fasting benefits, there are supplements that can help mitigate these effects and support mood stability during fasting.

  • 5-HTP: 5-Hydroxytryptophan (5-HTP) is a precursor to serotonin, a neurotransmitter associated with mood regulation. Taking 5-HTP as a supplement can potentially boost serotonin levels and help with concentration.

  • L-Tyrosine: Tyrosine is an amino acid involved in the production of neurotransmitters, including dopamine and norepinephrine, which are associated with mood, motivation, and focus. L-Tyrosine may support these neurotransmitters and improve cognition.

  • L-Theanine + Magnesium: Both have calming and relaxing effects and help shift fasting to a psychologically more pleasant experience. Combination of both can promote a sense of tranquility and improve mood.

  • B vitamins: B vitamins, particularly vitamin B6, vitamin B12, and folate, are needed as cofactors for the synthesis of neurotransmitters like serotonin, dopamine, and other mood-regulating neurotransmitters.

4. You can’t function without extra coffee, tea or calorie free energy drinks

Similarly to the mechanisms of hunger, how energized we feel on a fast is directly correlated with how fat-adapted we are. The easier we can switch from burning carbohydrates to burning fat for energy, the less we have to rely on external stimulants to keep us going.

Fasting helps to condition the body to be more efficient at this "switch," but there are also some simple micronutrients that can help improve metabolic flexibility and mitochondrial function, promoting better and more sustainable energy levels.
Nutrients like calcium, potassium, thiamine, and other B vitamins are directly involved in energy metabolism. Their roles range from creating energy from food to catalyzing reactions inside cells' mitochondria, which are the body's energy powerhouses. Supplements can be a good way to ensure that cells have the nutrients they need to work optimally.

Optimize your mornings with our Morning Boost 

Morning Boost is packed with a synergistic blend of pure, simple, and effective ingredients that work harmoniously to support your well-being during fasting. Experience improved mood, heightened focus, enhanced clarity, cellular hydration, increased productivity, and a natural surge of energy – all essential elements for a successful morning. Try our 15 pack Risk-Free here.