1️⃣ Fasting can trigger autophagy – the body's cell renewal process.

2️⃣ Fasting can help stabilize blood sugar and improve insulin sensitivity.

3️⃣ Fasting can reduce inflammation and support mental clarity.

When you fast, a series of biological processes occur that promote health and renewal:

🔹 Autophagy – The body's own detox

Autophagy is the body's natural process of breaking down and recycling damaged cells. This contributes to:
✔ Removal of waste products and toxins
✔ Reduced inflammation in the body
✔ Better cell renewal and aging processes

🔹 Ketosis – Efficient fat burning

After about 12-16 hours without food, the body begins to use fat as its primary energy source. This is called ketosis and contributes to:
✔ Stable energy levels without blood sugar drops
✔ Increased mental sharpness
✔ Efficient fat burning

🔹 Hormonal balance and metabolism

Fasting positively affects our hormones:
✔ Increases growth hormone production – important for muscle preservation and fat burning
✔ Improves insulin sensitivity – reduces risk of diabetes and metabolic syndrome
✔ Regulates hunger and satiety hormones, which can make it easier to eat balanced

The benefits of fasting

🔹 Increased energy and mental clarity – Many experience better focus and productivity when the body avoids frequent blood sugar fluctuations.
🔹 Strengthened immune system – Autophagy helps break down damaged immune cells and create new, strong cells.
🔹 Supports gut health – Fasting gives the digestive system a break and contributes to a healthier gut flora.
🔹 Long-term health benefits – Studies show that fasting can reduce the risk of chronic diseases such as heart disease and neurodegenerative disorders.

Many who fast or try to regulate their food intake experience sugar cravings and uncontrolled appetite after long periods without food. Chromium is an important trace element that plays a central role in blood sugar regulation and can be a key to avoiding overeating.

How does chromium work?

🔹 Stabilizes blood sugar
Chromium helps your cells absorb glucose more efficiently, preventing sudden blood sugar drops. When blood sugar is stable, the need for quick carbohydrates and sugary foods is reduced.

🔹 Reduces sugar cravings
Chromium affects insulin's action and can thus reduce sudden cravings for sweets and fast carbohydrates. This is especially useful after fasting, when the body seeks quick energy.

🔹 Improves satiety
Studies show that chromium can help regulate appetite and provide a better feeling of fullness, reducing the risk of overeating after fasting.

🔹 Supports weight loss
By balancing blood sugar and reducing the need for frequent meals, chromium can contribute to healthier eating habits and weight reduction over time.

How to use chromium for best effect?

For optimal support, it is recommended to take chromium supplements either before fasting or after meals to stabilize blood sugar and avoid uncontrolled overeating. It can also be combined with other important nutrients such as magnesium and electrolytes to provide the body with a steady energy flow.

Fasting offers many benefits, but it can also cause discomfort and reduced effectiveness if not done correctly. Many people experience headaches, dizziness, or fatigue due to a lack of electrolytes. This often happens because the body loses important minerals such as sodium, potassium, and magnesium during fasting, which can affect both energy levels and mental sharpness.

Another common mistake is breaking the fast with hard-to-digest foods, which can cause digestive problems and energy dips. By starting with easily digestible nutrients like fruit, dates, and proteins in small amounts, you can reduce the risk of discomfort and help the body adjust gradually.

⚠️ Mistake 1: Not enough electrolytes ➔ Can cause headaches and dizziness.

Solution: Drink enough water with magnesium drops and electrolytes to avoid dehydration.

⚠️ Mistake 2: Breaking the fast with hard-to-digest food ➔ Can cause stomach problems.

Solution: Start with easily digestible foods like fruit, dates, and proteins in small amounts.

⚠️ Mistake 3: Too little sleep during fasting ➔ Can reduce the positive effects.

Solution: Magnesium can help improve sleep quality and reduce stress.

❌ "You lose muscle mass during fasting." – Wrong! The body preserves muscles through increased growth hormone production.

❌ "Fasting makes you tired and weak." – Wrong! Many experience increased energy and mental sharpness after adaptation.

❌ "You should eat often to keep your metabolism high." – Wrong! Studies show that fasting can actually increase

✅ "Electrolytes are important during fasting" – Yes! Lack of electrolytes can cause headaches and dizziness.

Fasting gives the body the opportunity to cleanse itself, stimulate cell renewal, and improve metabolism. But for the body to function optimally, it needs the right nutrients. If you enter a fasting period with a deficiency in important minerals and vitamins, it can lead to a range of health challenges.

What happens with a deficiency of important nutrients?

Electrolyte deficiency: Headache, dizziness, and fatigue

Electrolytes such as sodium, potassium, and magnesium regulate fluid balance and nerve impulses. If you have a deficiency before fasting, it can lead to:

• Dehydration – the body loses water faster, which can cause headaches and dizziness.
• Muscle cramps – without enough magnesium and potassium, muscles can contract uncontrollably.
• Fatigue and confusion – cells struggle to send electrical signals, affecting mental clarity.

Magnesium deficiency: Stress, poor sleep, and muscle tension

Magnesium is essential for energy, the nervous system, and sleep quality. Low levels can cause:

• Sleep problems – low magnesium makes it difficult to relax and fall asleep.
• Increased stress – magnesium deficiency can lead to higher cortisol levels, making you more tense.
• Muscle tension – increased risk of stiffness and cramps.

Iodine deficiency: Low energy and hormonal imbalance

Iodine supports the thyroid gland, which regulates metabolism. A deficiency can lead to:

• Low energy and fatigue – the body does not produce enough thyroid hormones.
• Weight gain or difficulty burning fat – the thyroid slows down metabolism.
• Hormonal imbalances – women may experience irregular menstruation, while men may have lower testosterone levels.

Chromium deficiency: Overeating and unstable blood sugar

Chromium helps the body regulate blood sugar. Deficiency can cause:

• Increased sugar cravings – the body struggles to stabilize blood sugar, leading to strong cravings for sugary foods after fasting.
• Overeating – unbalanced blood sugar can make it difficult to control food intake.
• Energy spikes and crashes – unstable blood sugar causes periods of extreme energy followed by exhaustion.

Silicon deficiency: Weak joints, poor skin, and slow recovery

Silicon is important for maintaining strong skin, joints, and connective tissue. Deficiency can lead to:

• Poor skin quality – the skin loses elasticity and becomes dry.
• Increased risk of joint pain – connective tissue weakens, affecting mobility and recovery.
• Slower regeneration – the body takes longer to repair damage.

Fasting is a powerful method to strengthen the body's regeneration and detoxification. By providing the right nutrients before and after fasting, you can optimize energy, hydration, and recovery. Here are the best supplements from PureNordic to support your body in this process.

Before fasting: Prepare the body for a balanced transition

Electrolytes – Hydration and energy

Start the day with electrolytes to replenish fluid balance after the night's fast. Proper hydration:
✔ Reduce fatigue and headaches
✔ Support the body's natural detoxification
✔ Make it easier to manage thirst throughout the day

Magnesium – For focus and calm

Magnesium is crucial for energy and mental balance. During fasting, it helps to:
✔ Reduce stress and irritability
✔ Improve concentration and productivity
✔ Promote recovery and stable energy levels

Iodine – For hormonal balance and metabolism

Iodine supports the thyroid gland, the body's “battery,” and helps increase energy levels. It also helps with:
✔ Hormonal regulation and metabolism
✔ Fertility and hormonal balance in women
✔ Testosterone production and muscle growth in men

After fasting: Optimal nutrition for regeneration

Digestive support – Gentle transition after fasting

After a whole day without food, the digestive system needs support. This supplement helps to:
✔ Improve digestion and reduce bloating
✔ Prevent overeating and heavy meals
✔ Support the liver's natural detoxification process

Mitochondria Energy Formula – Energy at the cellular level

During fasting, autophagy is activated, the body's natural process to remove damaged cells and regenerate new ones. Mitochondria Energy Formula supports:
✔ Effective fat burning and energy metabolism
✔ Stable energy levels throughout the day
✔ Detoxification of heavy metals

Chromium – Control over sugar cravings and overeating

After fasting, the body is in a natural regeneration phase. Chromium helps the body stabilize blood sugar, which reduces the risk of overeating after fasting. It: ¨

✔ Reduces sugar cravings and prevents uncontrolled eating
✔ Supports balanced energy levels
✔ Contributes to better appetite control