Effects of Fasting & Time Restricted Eating on Fat Loss & Health
Oct 11, 21 | 02:26:06
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.
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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