Ramadan from a scientific perspective towards balanced living

Jakarta – Every Ramadan, more than 200 million Muslims in Indonesia observe fasting from dawn until sunset.

Activities continue as usual: work, university, school, and busy commutes before breaking the fast. Behind this routine, the body undergoes remarkable biological processes.

Fasting is not merely a spiritual practice, but also a natural adaptation process that has become part of the human metabolic system. Biology helps us understand how the body responds to fasting and why this practice, when properly conducted, can support balanced living.

How does this process occur?

Phase One: The body stores energy (glycogenesis). After pre-dawn meals or breaking the fast, the body has sufficient energy. Glucose from food enters the bloodstream. Some is used immediately as energy, and some is stored as glycogen through a process called glycogenesis.

This glycogen is stored, particularly in the liver and muscles, as short-term energy reserves. According to Mackieh et al. (2024), this process is controlled by the hormone insulin and functions to keep blood sugar levels stable. At this stage, the body is like “saving energy” for later use, when there is no food intake. This demonstrates that the human body is indeed designed to withstand periods without eating.

Phase Two: The body uses reserves (glycogenolysis). When fasting begins and there is no longer calorie intake, the body does not immediately experience energy deficiency. The body will use previously stored reserves through glycogenolysis, which is the breakdown of glycogen into glucose.

Fink, Tanaka, and Horie (2024) explain that this process occurs within the first 8–12 hours of fasting. The hormone glucagon increases to stimulate the release of glucose from the liver. At this phase, the body remains stable because it is using readily available energy. This is why daily fasting, such as Ramadan, is generally safe for healthy individuals.

However, glycogen reserves are limited. After approximately 12–24 hours, the body must employ alternative methods to generate energy.

Phase Three: The body adapts (gluconeogenesis and ketosis). As reserves begin to deplete, the body enters an adaptation phase. This process is called gluconeogenesis, the formation of new glucose from sources other than carbohydrates, such as amino acids and products of fat breakdown.

Rebello et al. (2025) explain that at this phase the body also increases fat burning and produces ketone bodies. Ketones can be used as an alternative energy source, particularly by the brain. The body’s ability to switch from one energy source to another is called metabolic flexibility.

In other words, fasting is not an emergency condition for the body, but rather part of the natural mechanism for survival. During Ramadan fasting, this process occurs daily and returns to normal upon breaking the fast.

Beyond changes in energy use, fasting is also linked to autophagy, the mechanism by which cells cleanse themselves of damaged parts. This process helps maintain cell quality and is believed to play a role in preventing degenerative diseases.

Simply put, fasting gives the body an opportunity to perform “internal maintenance”. When energy intake is limited, the body focuses more on repair and systemic efficiency.

Fasting also affects hormonal balance. When blood sugar levels drop, insulin follows suit. Over the long term, this can increase insulin sensitivity. Growth hormone also tends to increase, helping to maintain muscle mass and support fat burning.

Fazeli and Steinhauser (2025) explain that controlled dietary restriction can have positive effects on metabolic health and may reduce the risk of type 2 diabetes and heart disease, particularly when accompanied by balanced eating patterns when not fasting.

In the context of Indonesian society facing increased cases of obesity and metabolic disorders, scientific understanding of fasting becomes increasingly important.

Ramadan can serve as an opportunity to improve consumption patterns and lifestyle.

Interestingly, the three main processes in fasting—glycogenesis (storing), glycogenolysis (using reserves), and gluconeogenesis (creating new sources)—reflect the principle of balanced living. There is a time to store, a time to use, and a time to adapt.

In modern life that is fast-paced and instant, we often follow a pattern of endless consumption, whether food, information, or work pressure. Fasting introduces a pause. This pause is not only biological but also psychological.

Practising self-restraint helps increase discipline, self-control, and awareness of actual needs. Several studies show that self-control trained through fasting is linked to emotional stability and better stress management ability. In other words, metabolic balance goes hand in hand with mental balance.

Although fasting has many benefits, it is not suitable for everyone. People with chronic diseases, pregnant women, or the elderly with certain health conditions should consult medical professionals. Additionally, the quality of pre-dawn and breaking-fast meals is crucial. Overeating when breaking the fast can actually disrupt the metabolic balance that has formed during fasting.

Ramadan is not only a religious event, but also a biological and social phenomenon experienced by millions of people simultaneously. From a biological perspective, fasting demonstrates that the human body possesses remarkable adaptive capacity.

From a life perspective, fasting teaches rhythm: when to hold back, when to satisfy, and when to balance.

Science does not replace the spiritual meaning of fasting, but enriches our understanding of the wisdom behind it. When biological processes, such as glycogenesis, glycogenolysis, and gluconeogenesis work in harmony, the body is in a stable condition. When discipline and