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Does Fasting Improve Metabolism? Benefits of Ramadan Fasting

Does Fasting Improve Metabolism? Benefits of Ramadan Fasting

26th Feb 2025

Fasting & Metabolic Health: How it Helps with Energy & Ageing

When people think about increasing metabolism, their first thoughts often go to eating more frequently and exercising, however, intermittent fasting (IF) has been shown to improve metabolic health in several ways. 

This blog will explore the effects of fasting on metabolism, how long you need to fast to reset it and strategies to improve your metabolic response while fasting.

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What is The Metabolic Response to Fasting

Fasting triggers various physiological changes that can improve your metabolic health. 

Some of the key benefits of metabolic fasting include:

  • Improved insulin sensitivity – Fasting has a massive impact on insulin sensitivity. Studies show that intermittent fasting can reduce fasting insulin levels by 20–31%, helping regulate blood sugar and potentially reducing the risk of type 2 diabetes, obesity and other metabolic disorders. What’s more, an 8-week alternate-day fasting study demonstrated a significant decrease in fasting glucose among obese individuals.
  • Better fat burning – When fasting, your body switches from using glucose as its primary fuel to burning stored fat for energy. This process, called metabolic switching, is important for weight loss and metabolic flexibility. 
  • Increased mitochondrial function – Fasting supports better mitochondrial efficiency, helping in the creation of new mitochondria, which helps produce energy more effectively and reduces oxidative stress.
  • Reduced inflammation – Fasting lowers markers of chronic inflammation, a key driver of metabolic diseases.
  • Boosted autophagy – Long periods of fasting boosts for cellular repair and longevity by recycling damaged cells.

Further Reading: Supplements for Diabetics

How Long Do You Need to Fast to Reset Your Metabolism?

The length of time needed to experience metabolic benefits from fasting varies. 

Here are some general timeframes:

  • 8–12 hours: Glycogen stores begin to deplete, and fat-burning starts.
  • 12–36 hours: Increased fat oxidation and a shift toward ketone production.
  • 48+ hours: Deep metabolic changes, such as improved autophagy and increased human growth hormone production.

While longer fasts can provide greater benefits, intermittent fasting methods such as the 16:8 method (fasting for 16 hours, eating within an 8-hour window) or alternate-day fasting can also be effective in improving metabolism over time.

Does Intermittent Fasting Slow Metabolism?

One common concern is whether intermittent fasting slows metabolism. Research suggests that short-term fasting can actually boost metabolism by up to 14 per cent, mainly due to increased norepinephrine levels, which help with fat breakdown in a process called lipolysis.

The thing is, though, prolonged calorie restriction over months or years can lead to adaptive thermogenesis, where the body slows energy expenditure to conserve fuel.

Unlike continuous calorie restriction, intermittent fasting allows for metabolic recovery during eating periods, reducing the risk of long-term metabolic slowdown.

Further Reading: Top Ways to Boost Metabolism

Long-Term Effects of Intermittent Fasting on Metabolism

The long-term effects of intermittent fasting on metabolism depend on factors like diet quality, exercise and overall lifestyle. 

Some intermittent fasting metabolism benefits include:

  • Better regulation of blood sugar and insulin levels – Studies show that IF can lower fasting glucose and improve insulin sensitivity.
  • Increased metabolic flexibility – The ability to switch between glucose and fat-burning more efficiently.
  • Reduced inflammation – IF has been linked to lower markers of chronic inflammation, which is a key driver of metabolic diseases.
  • Preserved muscle mass – IF, when combined with adequate protein intake and resistance training, can help maintain lean muscle while promoting fat loss, much more so than calorie restriction. 

Just keep in mind that individual responses to fasting vary. Some people may experience a reduction in metabolic rate if they combine fasting with extreme caloric restriction or excessive fasting durations.

Further Reading: How Muscles Impact Metabolism

How to Increase Metabolism While Fasting

If you want to maximise metabolic benefits while fasting, consider these strategies:

  1. Stay active – Light exercise, like walking or resistance training, can help maintain muscle mass and keep metabolism high.
  2. Prioritise protein – When you break your fast, ensure you consume enough protein to support muscle retention.
  3. Hydrate well – Water, black coffee and green tea can help maintain energy levels and promote fat oxidation.
  4. Avoid excessive calorie restriction – Make sure that you’re eating nutrient-dense foods during your eating windows to prevent metabolic slowdown.
  5. Try time-restricted eating (TRE) – Eating earlier in the day and avoiding late-night meals may help regulate your circadian rhythm and improve metabolic efficiency.
  6. Incorporate strength training – Building muscle increases resting metabolic rate, helping sustain higher energy expenditure.

Fasting vs. Ramadan and Time-Restricted Eating

While traditional fasting practices like Ramadan fasting involve complete abstinence from food and drink during daylight hours, time-restricted eating allows water, coffee and other non-caloric beverages. 

Ramadan fasting and intermittent fasting share similarities, but they differ in certain metabolic effects due to fasting duration and food choices.

  • Ramadan Fasting: Involves fasting from dawn to sunset, typically 12–16 hours, with unrestricted eating after sunset. Studies show that during Ramadan, people experience improvements in lipid profiles, reductions in LDL cholesterol (by 10–21 per cent), and triglycerides (by 14—42 per cent). Just keep in mind that meal choices and hydration play a significant role in metabolic outcomes.
  • Time-Restricted Eating (TRE): This involves a fixed eating window (e.g., 8 hours) with consistent fasting. Research suggests that TRE leads to better insulin sensitivity and sustained metabolic benefits, provided nutrient-dense foods are consumed during the eating period.

Further Reading: How Ramadan Fasting Supports Longevity

Breaking Your Fast Right

When fasting, managing your blood sugar is key. Instead of breaking your fast with sugary or high-carb foods that spike glucose levels — causing irritability and cravings — start with a balanced meal that stabilises your energy levels.

Xandro Lab’s Protocol XandLPC Neuro, for example, can help keep your nutrient levels optimal during fasting and Ramadan. Protocol X supports can help boost your fasting longevity benefits by giving you a longevity boost of various science-back ingredients, while LPC Neuro helps with brain function, making fasting easier on your body.

If there’s a period where you cannot do intermittent fasting you might want to also try taking Spermidine, which mimics intermittent fasting and induces autophagy in your body so you can get some of the fasting benefits on days you’re eating more than you should. 

Keep an eye out for our Recovery Electrolyte supplement being released soon, which will help improve your energy levels during fasting!

End Note

Fasting can be a powerful tool for improving metabolic health. It improves insulin sensitivity, helps with fat burning and may even boost metabolism in the short term.

As always, individual results vary and it’s important to approach fasting strategically to prevent negative effects on metabolism. 

By combining fasting with a balanced diet, hydration and regular exercise, you can boost metabolic function for long-term health!

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