Benefits of Fasting

A small shift in time can reset how your body heals, thinks, and moves. We dive into fasting as both a timeless practice and a modern health tool, bridging spiritual intention with science-backed benefits you can feel in daily life. From Ramadan’s sunrise-to-sundown rhythm to flexible, beginner-friendly methods, we map the landscape so you can choose a path that matches your goals and values.

We unpack eight key benefits with plain language and practical context. You’ll hear how fasting can steady blood sugar by improving insulin sensitivity, quiet chronic inflammation, and support heart health through better blood pressure and cholesterol patterns. We discuss brain perks like clearer focus and mood stability, why many people lose more abdominal fat with time-restricted eating, and how short-term fasts may nudge growth hormone to help preserve muscle while reducing body fat. We also touch on longevity insights, including promising microbiome shifts that favor resilience and healthy aging.

Context matters, so we name the caveats too. For anyone undergoing cancer treatment, fasting demands medical oversight and is best considered only within clinical trials. Then we move into the “how”: simple starting points like 12–14 hour overnight fasts, 16:8 time-restricted windows, occasional 24-hour water fasts, partial fasts that cut processed foods, and weekly calorie-restriction days. We share a personal Ramadan routine, tips for hydration and electrolytes, protein-forward meals to break the fast, and ways to align training with your eating window so you think clearly, move well, and sleep deeply.

Ready to try a method that fits your life? Listen now, subscribe for more practical health breakdowns, and share your plan or questions—what fasting style will you test this week?

We also reflect on Ramadan practice, encourage beginners, and point to resources, merch, and supplements for those who want support.

• fasting defined across cultures and time
• eight science-backed benefits for blood sugar, inflammation, heart, brain, weight, HGH, longevity, and microbiome
• cautions for people in cancer treatment and the need for clinical guidance
• practical on-ramps and types of fasting to try
• personal Ramadan routine from sunrise to sundown
• mindset tips for easing in and staying consistent
• resources, merch, and supplements for listeners

Click on that link, get you some merch
Click on Origin Key Subs plus, click on that link and get yourself some supplements right now, okay

There will be a link below as well. Click on that link and learn more:

10 Health Benefits and Importance of Fasting in Ramadan

Transcript

Welcome Back & Ramadan Greetings

SPEAKER_00 0:00

As salamu alaikum warahmatullah abrikat to all my Muslim brothers and sisters out there. Ramadan Mubarak to you and your family. May Allah make fasting easier for you and your family in the month of Ramadan. Thank you. Anyways, I know we took a big break, but we are back. We've been doing a lot of planning, lots and lots of travels. We got notes. We've been doing a lot of homework. But, anyways, let's begin this episode. Let's kill it like we always do, and thank you for tuning in. You are appreciated. Now, here I dive in to your ear. Good morning, good afternoon, good evening, and good night. Wherever you are and however you are listening, welcome to Fruit Blender's podcast. On today's episode, our main topic and subject is about the benefits of fasting. Again, the benefits of fasting. It shows that fasting goes back in ancient history. It goes back for centuries. Fasting may provide several health benefits. Several health benefits including weight loss, blood sugar control, and protection against medical conditions like cancer and other diseases and disorders. Despite its recent surge in popularity, fasting is a practice that dates back to centuries and plays a central role in many cultures and religions, defined as abstinence from all or some foods or drinks for a set period of time. There are many ways of fasting, many different ways of fasting. I mean, generally speaking, many religions and cultures actually adapt to fasting and are known for fasting in some time of the year. And generally, most fast is performed over 24 to 72 hours. Intermediate fasting, on the other hand, involves cycling between periods of eating and fasting ranging from a few hours to a few days at a time. Fasting can have health benefits such as increased weight loss and better brain function. For those who don't know, I have done my homework and I've put together eight health benefits of fasting that is backed up by science and my own research. Here we go. Are you ready? Number one. Fasting promotes blood sugar control by reducing insulin resistance. Several studies have found that fasting may improve blood sugar control, which may be helpful for those at risk of developing diabetes. Number two. Fasting promotes better health by fighting inflammation. While acute inflammation is a natural immune process used to help fight off infections, fight off infections, chronic inflammation can seriously affect your health. Studies show that inflammation may be involved in the development of chronic conditions such as heart disease, cancer, and arthritis. Number three. Fasting may enhance heart health by improving blood pressure and cholesterol levels. Heart disease is considered the leading cause of death worldwide, accounting for an estimate of nineteen million deaths globally in 2020. Switching up your diet and lifestyle is one of the most effective ways to reduce your risk of heart disease. Number four, fasting may boost brain function and prevent neurodegenerative diseases and disorders. Though research is mostly limited to animal research, several studies have found that fasting could have a powerful effect on your brain health. Because fasting may also help relieve inflammation, it could also aid in preventing neurodegenerative disorders. Fasting is literally the cure for your mind, body, and soul. Number five, fasting can help you aid in weight loss by limiting calorie intake and boosting metabolism. Many dieters experiment with fasting to try to lose weight. Theoretically, abstaining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time. However, in addition, my other research has found that fasting may lead to greater reductions in body fat and belly fat compared to continuous calorie restrictions. Number six, fasting increases growth hormone secretion, which is vital for growth, metabolism, weight loss, and muscle strength. Human growth hormone HGH is a protein hormone central to many aspects of your health. Research shows that this key hormone is involved in metabolism, weight loss, and muscle growth. Also, my studies have found that fasting could naturally increase HGH levels, which is great. Okay. HGH concentrations help as much as anybody else would need them. It plays a key role in growth, in your metabolism, your weight loss journey, and your muscle strength journey. So fasting helps you all around. It's a cycle, it's great for your body, it helps you cleanse, lose weight, gain muscle, get better sleep, brain function work. It's just everything just increases as you're fasting day by day, whether it's 24 hours, intermediate fasting, or 72 hours. Fasting is key to health. Number seven. Several animal studies have found promising results on the potential lifespan extending effects of fasting. Back in 2021, there was a study that analyzed the effects of periodic fasting on the human gut and found that fasting increased the diversity of healthful bacteria in the gut microbiome, including the other species which are related to longevity. Basically, if you take care of your body, you can have a longevity in life, you can have a great lifespan, you can extend it if you take care of your body the way you're supposed to take care of it. And fasting is one of the highest golden key of extending your health and wellness. Number eight. But they note that more high-quality clinical trials are needed and recommended that people undergoing cancer treatment only do intermediate fasting as a part of a clinical trial. For some situations and types of cancer, it could pen it could potentially have a negative effect on you. Just depending and determining your situation of which cancer and which level you are on. Now, after hearing all that, you may be wondering, how do I start fasting? How can I start taking care of my body? Well, I've got some notes for you, and I hope you take these notes down. How to start fasting. There are many different types of fasting. Okay? Making it easy to find a method that fits your lifestyle is what I'm here to do. So here are a few of the most common types of fasting. Okay. Water fasting. Water fasting involves drinking only water for a set amount of time. Only drink water. This entails only drinking vegetable or fruit juice for a certain period of time. Intermediate fasting. Intake is partially or completely restricted for a few hours up to a few days at a time. An irregular diet is resumed on other days. Partial fasting. Certain foods or drinks such as processed foods, animal products, or caffeine are eliminated from the diet for a set time. Okay, make sure you eliminate all these. Calorie restriction. Calories are restricted for a few days every week, so make sure you restrict all these calories every day of the week. Restrict them all. Now there you have it. I just gave everyone the easiest ways to know about fasting and which types of fasting you can do. And with that said, fasting is not easy for everyone. And um, me being a Muslim from the Islamic background and culture, fasting takes a while to adapt to. Even growing up, I had to learn how to fast when that month when that time of the month came by. So yes, here I am fasting today as we record this episode live. I just want to say Ramadan Mabadik to all the Muslims, brothers and sisters out there, everyone. I hope you and your family are all having a great Ramadan fasting time of the month. And these 30 days, I hope your days go easy. Take it one day at a time, don't rush it. Because if you rush it, you will hurt yourself. Not in a bad way, not in a bad way, but just hungry and you know, all that other stuff that comes with stomach aches. And um, with that said, like my type of fasting, what I'm doing is we are fasting until sundown. So from sunrise to sun till sundown, that's the type of fasting I'm doing, and it works, it's I won't say it's easy, but it's manageable, you know. And me being a Muslim, you gotta pray five times a day, especially during the month of Ramadan. And yeah, it is a journey, it takes a while. So, for those who are fasting, you know, hope it goes well for you and easy, and for those who are not, it's okay, you will get there one day. If you are trying to do fasting just for your mental health and your you know, physical health and emotional health or spiritual health, you will get there. And it's not only Muslims that are fasting, there's a lot of ways and a lot of people, cultures, religions who are fasting out there as well. And for those who are in the fitness world, yes, I know there's a lot of ways for you to fast too, and you know that. But I just want to say thank you for those who've been supporting the podcast, thank you. And for our new subscribers, welcome to Fruit Blender's podcast. Okay, thank you for your support. For those who want some merchandise, there's a link below at Fruit Blender's Podcast, okay? Click on that link, get you some merch. For those who want some vitamins and supplements, click on Origin Key Subs plus, click on that link and get yourself some supplements right now, okay? For those who are looking to learn more about fasting, there will be a link below as well. This episode, click on that link and learn more, okay? Thank you for your support. We really appreciate you all. We love you all. I love you all. Thank you so much for writing with me ever since we started this podcast. Thank you, thank you, thank you. You are appreciated, and I love you. Thank you so much. May peace and blessings and joy and happiness come to you and your family. Thank you. See you all on the next podcast episode. Thank you, thank you, thank you.