Effect of Nutrition Advice on Weight Loss | 1min snip from Huberman Lab

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Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity

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Effect of Nutrition Advice on Weight Loss

Reduce the consumption of ultra-processed food to improve nutrition quality. Combining nutrition advice with time restriction can help in weight loss. A time window of 12 hours is a good start and exercise is recommended. Women who distribute their calories across 12 hours or less are less likely to lose their menstrual cycle.

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In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.

For the full show notes, visit hubermanlab.com.