Effects of Fasting & Time Restricted Eating on Fat Loss & Health

This episode I discuss the science and practice of fasting also
called time-restricted feeding. I review the data on how limiting
food intake to specific portions of every 24-hour cycle (or fasting
longer) impacts weight loss, fat loss specifically, liver health,
mental focus, muscle, longevity and more. I explain how "fasted" is
contextual, and relates to blood glucose levels and their
downstream effects, and how the depth of fasting can be adjusted
with behaviors such as different types of exercise, or with glucose
disposal agents. I also discuss the optimal fasting protocol: and
both the absolute (non-negotiable) and variable (contextual)
features of a fasting/time-restricted-feeding protocol that will
allow you to get the most benefits. I also discuss what does and
does not break a fast, the effects of fasting on hormones like
testosterone and cortisol and on fertility. I also review how
different feeding windows of 8 or 10 or 4 hours differentially
impact the effects of fasting, and why the classic 8 hour feeding
window came to be but also might be ideal. I discuss mechanisms and
offer tools to discern the optimal fasting duration and timing for
you.  Read the full show notes for this episode at
hubermanlab.com. Thank you to our sponsors AG1:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps 00:00:00
Introduction, Blood Glucose & Mortality, Mice Vs.
Humans   00:06:18 Sponsors: AG1, LMNT & Waking
Up 00:09:42 Neuroplasticity Protocols & Online
Lecture   00:11:20 Feeding, Fasting,
Performance   00:13:50 Calories-In, Calories-Out (CICO);
Perfect Diets   00:19:48 Feeding-Induced Health
Conditions   00:25:33 Time Restricted Eating: When We Eat
Is Vital   00:29:45 The Eight Hour Feeding
Window   00:31:26 Feeding Deep Into the Night Is Bad (In
Humans)   00:36:33 Liver Health   00:39:45 Time
Restricted Feeding Protocol: Rules   00:41:35 When to
Start & Stop Eating   00:45:38 Gastric Clearance,
Linking Fasting to Sleep   00:52:35 Effects of Specific
Categories of Food   00:55:40 Precision In Fasting:
Protocol Build   00:59:30 4-6 Hour Feeding
Windows   01:03:08 Protein Consumption & Timing for
Muscle   01:08:13 How to Shift Your Eating
Window   01:13:20 Glucose Clearing, Exercise &
Compounds   01:22:37 Blood Glucose: Monitoring, mTOR
& Related Pathways   01:27:40 Gut Health: Fasting,
Clock Genes and Microbiota   01:29:15 Non-Alcoholic Fatty
Liver   01:32:00 Effects of Fasting on Hormones:
Testosterone, Cortisol   01:38:40 Fertility  
01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie
Counting   01:43:20 Eating Every-Other-Day  
01:45:29 Adherence   01:47:15 Mental Focus &
Clarity   01:49:12 Enhancing Weight Loss from Body Fat:
Hepatic Lipase   01:53:15 What Breaks a Fast? Rules &
Context   01:58:50 Artificial Sweeteners, Plant-Based
Sweeteners   02:01:42 Glucose Clearing II, Cinnamon,
Acidity, Salt   02:06:42 My Circadian Clock,
Zero-App   02:08:20 Odd (But Common)
Questions   02:09:23 Effects of Sauna & Dehydration
on Blood Glucose   02:11:12 The Ideal Fasting
Protocol   02:24:00 More Resources, Ways to Support Us,
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