The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: Effects of Fasting & Time Restricted Eating on Fat Loss & Health
In this Huberman Lab Essentials episode, I explore intermittent fasting and time-restricted eating, highlighting the positive benefits for weight loss, metabolism, organ health, circadian rhythms and cellular repair.
I explain a practical framework for designing a time-restricted eating window that aligns with your lifestyle, exercise schedule and social schedule. I also cover what breaks a fast, how to support fasting with tools like salt intake and post-meal walks, and the use of fasting-related supplements, including berberine and metformin.
Read the episode show notes at hubermanlab.com.
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Timestamps
(00:00) Intermittent Fasting, Time-Restricted Eating (TRE)
(00:50) Diet, Weight Loss, Calories & Hormones
(05:50) Body’s Response to Eating vs Fasting, Fasting Duration
(09:04) Sponsor: Carbon
(10:50) Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm
(16:19) Optimal Meal Timing, Tool: Extend Sleep-Related Fasts
(21:29) Sponsors: AG1 & LMNT
(24:02) Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity
(26:55) Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk
(28:36) Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR
(31:46) Gut Microbiome; Transitioning to Intermittent Fasting & Individualization
(34:03) Tool: 8-Hour Feeding Window & Weight Loss
(35:25) Sponsor: Joovv
(36:40) What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting
(39:42) Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations
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