Resources — Everything You Need to Heal
This page brings together every free resource, recommended tool, and trusted reference available on shifa120.com. Everything here has been personally used or recommended as part of the 120-Day Miracle programme.
Section 1 — Free Downloads
Free Downloads
1. The 7-Day Starter Guide — FREE
Your first 7 days of the 120-Day Miracle programme — broken down day by day with specific actions, tips, and daily checklists.
- Day 1: Wake Up at 4 AM
- Day 2: Begin Your 14-Hour Fasting Window
- Day 3: Remove the 5 Harmful Foods
- Day 4: Walk 10 Minutes After Every Meal
- Day 5: Add 5 Natural Healing Foods
- Day 6: Measure and Record Your Numbers
- Day 7: Rest, Reflect and Plan Week 2
How to get it: Enter your email on the homepage and it arrives in your inbox instantly — completely free.
2. Daily Tracking Checklist — FREE
A simple one-page daily checklist to track your 5 habits every day throughout the 120-Day programme:
- 4 AM wake-up — completed
- 14-hour fasting window — observed
- 5 harmful foods — avoided
- Post-meal walks — 3 x 10 minutes completed
- Sleep by 9:30 PM — protected
- Fasting blood sugar — recorded
- Blood pressure — recorded
- Weight — recorded
Coming soon: Download the printable Daily Tracking Checklist — print one per week and stick it on your wall.
3. The 5 Healing Foods Reference Card — FREE
A quick-reference card showing the 5 natural healing foods used in the 120-Day Miracle programme — what they are, how to use them, and how much to take daily.
- Fenugreek seeds (Hulba) — soak overnight, drink the water
- Cinnamon — half teaspoon in morning tea or coffee
- Black Seed / Habbatus Sauda — one teaspoon with honey
- Bitter Melon (Karela) — 100ml juice or cooked
- Apple Cider Vinegar — one tablespoon in water before meals
Coming soon: Download the printable Daily Tracking Checklist
Section 2 — The Book
The 120-Day Miracle — The Complete Book
The full 120-Day Miracle programme is available as an e-book on Amazon Kindle. It contains everything in the free resources above — plus the complete 120-day action plan, full meal guidance, all 5 pillars in detail, and the complete personal transformation story.
Title: The 120-Day Miracle
Author: Mohammad Iftakhar Ahmad
Available on: Amazon Kindle (worldwide)
How to find it: Search ‘The 120-Day Miracle Mohammad Iftakhar Ahmad’ on Amazon
Direct link: https://www.amazon.com/dp/B0GMY9PMP7
The book is the most complete version of the programme. If you are serious about reversing diabetes or hypertension naturally, the book gives you everything you need.
Section 3 — Recommended Tools
Tools I Use and Recommend
These are the practical tools I personally used throughout my 120-day transformation. None of these are sponsored — I recommend them because they work.
Blood Sugar Monitoring
Device: A basic home glucometer — widely available at pharmacies across the Gulf
When to measure: Every morning before eating — fasting blood sugar reading
Target: Below 7.0 mmol/L (fasting)
Blood Pressure Monitoring
Device: A digital upper-arm blood pressure monitor — more accurate than wrist monitors
When to measure: Every morning after 5 minutes of sitting quietly
Target: Below 130/80 mmHg
Walking
Tool: A basic step counter or smartphone health app
Target: 3 x 10 minutes per day (after each meal)
Tip: Walk outside when possible — sunlight supports vitamin D and natural healing
Sleep
Target: 7 hours minimum — fixed sleep time of 9:00–9:30 PM
Tip: No phone, no screen, no news 30 minutes before sleep
Journaling
Tool: A simple notebook — any brand
What to record: Daily blood sugar, blood pressure, weight, and how you feel
Why it matters: Seeing your numbers improve week by week is the most powerful motivation in the programme
Section 4 — Recommended Reading
Recommended Books and Articles
These books and resources helped me understand the science behind natural healing. I recommend them to anyone who wants to go deeper.
On Intermittent Fasting
- The Complete Guide to Fasting — Dr Jason Fung (excellent for understanding insulin resistance)
- The Obesity Code — Dr Jason Fung (explains the root cause of Type 2 Diabetes)
On Natural Health
- Grain Brain — Dr David Perlmutter (how refined carbohydrates affect the brain and body)
- The Diabetes Code — Dr Jason Fung (specifically on reversing Type 2 Diabetes)
On Sleep and Stress
- Why We Sleep — Matthew Walker (the science of sleep and its effect on blood sugar and health)
On Spiritual Wellbeing
- The Quran — daily recitation was a foundational part of my 4 AM routine and my healing
- Regular prayer (Salah) — the 5 daily prayers provide natural movement, stress reduction, and grounding
Section 5 — Read the Blog
Start with These Articles
The shifa120.com blog covers everything you need to know about natural healing for diabetes and hypertension. Start with these three:
Article 1: How I Reversed Type 2 Diabetes in 120 Days Without Medication
The full personal story — what happened, what I did, and what the results were.
Article 2: 14-Hour Intermittent Fasting for Diabetics — The Complete Beginner Guide
Everything you need to know to start fasting safely — including what to eat and what to expect.
Article 3: 5 Foods Secretly Spiking Your Blood Sugar (Remove These Today)
The five most common foods destroying blood sugar control in the Gulf diet — and simple swaps that fix it.
Closing
All resources on this page are provided free of charge as part of my commitment to making natural health accessible to everyone. If something here helps you — please share it with someone who needs it.
Mohammad Iftakhar Ahmad
Author — The 120-Day Miracle
shifa120.com | contact@shifa120.com