This episode of the Huberman Lab podcast discusses the science and practice of fasting, also known as time-restricted feeding. Dr. Huberman explores how limiting food intake to specific portions of each 24-hour cycle impacts various aspects of health, including weight loss, fat loss, liver health, mental focus, muscle growth, longevity, and more.
Key points covered include:
The importance of blood glucose levels and their relationship to mortality. Higher resting blood glucose is associated with increased mortality risk in humans.
The concept of "fed" versus "fasted" states, and how the timing of food intake impacts metabolic processes and gene expression.
The origins and science behind the popular 8-hour feeding window, which stemmed from practical constraints in early research studies.
The negative health effects of eating late at night or during the nocturnal phase of one's circadian rhythm.
Guidelines for an effective fasting protocol, including not eating for at least an hour after waking and stopping food intake 2-3 hours before bedtime.
The benefits of time-restricted feeding on liver health, metabolic health, and the gut microbiome.
How different feeding window durations (e.g. 4-6 hours vs. 8-10 hours) affect health outcomes and adherence.
The impact of fasting on hormones like testosterone and cortisol, and considerations for fertility.
Discussion of what does and does not "break" a fast, including the effects of artificial sweeteners, coffee, and small amounts of food.
Tools and strategies to help adhere to fasting schedules, such as salt intake, glucose disposal agents, and exercise timing.
Dr. Huberman emphasizes that the ideal fasting protocol will vary between individuals based on lifestyle, goals, and personal preferences. He encourages listeners to experiment safely to find what works best for them while prioritizing consistency in their chosen feeding window.
Listen to the full episode here: https://open.spotify.com/episode/2ZdOl4cO0F2fsPjssJagbj
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