In this Huberman Lab Basics episode, I discover recurring fasting and time-restricted consuming, highlighting the positive advantages for weight reduction, metabolic process, organ health and wellness, circadian rhythms and cellular fixing.
I describe a practical framework for making a time-restricted eating home window that straightens with your lifestyle, exercise routine and social routine. I also cover what breaks a quick, just how to support not eating with devices like salt intake and post-meal strolls, and using fasting-related supplements, including berberine and metformin.
Episode program notes: https://go.hubermanlab.com/CcvKrMh
Huberman Lab Essentials are brief episodes focused on essential scientific research and protocol takeaways from past full-length Huberman Lab episodes. Enjoy the unabridged episode: https://youtu.be/9tRohh0gErM
View extra Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
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* Timestamps *.
00:00:00 Intermittent Fasting, Time-Restricted Eating (TRE).
00:00:50 Diet, Weight Loss, Calories & Hormones.
00:05:52 Body’s Response to Eating vs Fasting, Fasting Duration.
00:09:04 Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm.
00:14:32 Optimal Meal Timing, Tool: Extend Sleep-Related Fasts.
00:19:42 Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity.
00:22:34 Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk.
00:24:16 Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR.
00:27:25 Gut Microbiome; Transitioning to Intermittent Fasting & Individualization.
00:29:43 Tool: 8-Hour Feeding Window & Weight Loss.
00:31:05 What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting.
00:34:08 Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations.
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer.