This collection of nutrients is focused on Intermittent Fasting and the Structure + Function aspects of nutrients in relation to maintaining energy + wellness.
Vitamins + Minerals
Since fasting limits food intake for extended periods, there might be a risk of deficiencies if these vitamins are not adequately consumed during eating windows. special attention should be given to consuming healthy fats during eating periods to facilitate the absorption of these vitamins. promoting eating during periods when the body is naturally more prepared to digest and metabolize food.
Magnesium
Blood Sugar
Magnesium helps regulate blood sugar levels and enhance insulin sensitivity when fasting making it easier to maintain stable energy levels and prevent drastic blood sugar spikes and crashes.
Muscle Health
Magnesium supports muscle function and can aid in reducing muscle cramps and spasms, which may be more common when fasting.
Sleep Support
Magnesium can have a calming effect on the nervous system to help you manage stress and improve sleep quality which are important aspects of a successful intermittent fasting regimen.
B-Vitamins
Energy Stores
B-vitamins assist in converting carbohydrates, proteins, and fats into usable energy, helping to stave off fatigue and maintain alertness during fasting periods, when the body primarily relies on stored energy reserves.
Mood Stabilizer
B-vitamins support the production of neurotransmitters like serotonin and dopamine, which can aid in mood regulation and mental well-being, crucial for the psychological aspect of intermittent fasting.
Skin + Detox
B-vitamins are essential for the maintenance of healthy skin, hair, and nails, and they support the body's natural detoxification processes.
Protein
Muscle Mass
Adequate protein intake is essential for maintaining lean muscle mass, especially during fasting periods when the body is in a catabolic state. Protein consumption helps preserve muscle tissue and supports muscle recovery after workouts, ensuring that weight loss primarily targets fat rather than muscle.
Feeling Full
Protein has a profound impact on satiety and appetite control, making it easier to adhere to the fasting schedule and avoid excessive calorie consumption during eating windows. Moreover, protein-rich foods can help stabilize blood sugar levels, minimizing cravings and energy fluctuations
High Metabolism
The thermic effect of protein, which requires more energy for digestion and absorption, can contribute to an increased metabolic rate, potentially aiding in weight management.
Vitamin C
Immune Function
During fasting, maintaining a strong immune function is vital to safeguard against potential infections and illnesses. Vitamin C helps support the immune response to make it easier to start feeling better when the body is weak.
Inflammation
Vitamin C is a potent antioxidant that can help combat oxidative stress and inflammation, which may be heightened during fasting periods due to the body's reliance on stored energy reserves.
Collagen + Joints
Vitamin C is crucial for collagen production, aiding in the maintenance of healthy skin, joints, and connective tissues. As fasting sometimes leads to nutrient deficiencies, ensuring an adequate intake of vitamin C can help mitigate the risks of reduced collagen.
Vitamin D
Bone Health
Fasting can sometimes limit the intake of certain nutrients, and vitamin D helps the body absorb calcium, which is crucial for bone strength and density. This becomes particularly important when fasting, as it can help offset any potential decrease in bone density that might occur during extended periods without food.
Immune Function
Vitamin D aids in the production of antimicrobial proteins and helps modulate immune responses, potentially enhancing the body's ability to fend off infections and illnesses.
Brain Health
Vitamin D has been associated with mood regulation and mental well-being, which can be vital during fasting when individuals may experience occasional stress or mood fluctuations.
Omegas
Heart Health
During fasting periods, when dietary intake is limited, omega-3s can help maintain optimal cardiovascular function by reducing inflammation, lowering triglyceride levels, and supporting healthy blood pressure.
Reduced Brain Fog
Omega-3s have been linked to improved brain health and cognitive function, which can be advantageous during fasting, helping individuals stay mentally sharp and focused.
Joint Health
These fatty acids contribute to overall joint health, potentially alleviating any discomfort or stiffness that may arise during extended fasting hours
Potassium
Electrolyte Balance
Potassium helps maintaining electrolyte balance and regulating blood pressure. During fasting periods, when fluid and electrolyte levels may fluctuate, adequate potassium intake can help mitigate the risk of dehydration.
Muscle Health
Potassium aids in muscle and nerve function, which can be especially advantageous during fasting to prevent muscle cramps and maintain overall physical performance.
Heart Health
Potassium helps maintain the electrical impulses that control the heartbeat, ensuring that the heart beats at a steady and healthy rate. And this mineral supports cardiovascular health by promoting normal blood pressure levels.
Find Out Your Somatotype
Start building your own intermittent fasting plan with this short quiz to determine your somatotype and the type of fast that works best for your body:
