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, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices