The Unofficial Rules of Intermittent Fasting That Nobody Tells Beginners

19. Master the Sodium Spike to Quell Headaches

Fasting often triggers headaches because the kidneys excrete more sodium and water, causing a sudden drop in electrolytes and blood volume. The unofficial rule is to preempt this drop by consuming a sodium spike (approx. 1/4 teaspoon of sea salt) diluted in water or black coffee immediately upon waking and again mid-fast. This strategic sodium intake helps the body retain necessary water, stabilizing fluid levels and preventing the dizziness and classic "fasting headache." Mastering this quick, non-caloric mineral boost makes extending your fasting window far more comfortable and sustainable.

20. Use Complex Aromas to Satisfy Sensory Cravings

True hunger is distinct from the sensory craving—the psychological need for the smell and taste of complex food. A powerful hack is using strong, non-caloric aromas to satisfy this craving. This involves smelling or preparing boldly aromatic, zero-calorie items during the fast (e.g., fresh garlic, ginger, or highly scented coffee beans). This sensory input tricks the brain into feeling satiated, engaging the reward pathways associated with eating without triggering an insulin response. This technique helps push through the final hours of the fast when sensory boredom threatens to break compliance.