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.
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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 & Disclosures
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