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

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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. 
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction, Blood Glucose & Mortality, Mice Vs. Humans
(00:06:18) Sponsors: AG1, LMNT
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

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
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