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Essentials: 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.

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

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