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. Thank you to our sponsors AG1:
https://drinkag1.com/huberman Carbon:
https://joincarbon.com/huberman LMNT:
https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman
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 Disclaimer
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