Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41

About this video

Huberman explains that everyone already fasts while asleep, and that time-restricted feeding schedules can influence fat loss, muscle maintenance, organ health, inflammation, cognition, mood, and lifespan. He highlights a study published in Cell Metabolism, by Palliyaguru and colleagues, which he says found that higher resting blood glucose is associated with mortality and that resting blood glucose tends to rise with age. Huberman discusses tools that, he argues, can make the body respond as if a meal was not eaten, softening the effects of an occasional wider feeding window. He also stresses consistency: Huberman says data from large human logging efforts show people often drift their eating window across days, especially on weekends, which he argues undermines clock-gene benefits. Huberman recommends a transition period of about a week to ten days when shifting a window, then holding a schedule for at least 30 days.

Key takeaways

• Huberman explains that when you eat can matter alongside what you eat for metabolic health.
• Huberman cites research associating higher resting blood glucose with mortality.
• Huberman recommends shifting a feeding window gradually, by about an hour a day, over a week to ten days.
• Huberman warns that drifting a feeding window day to day can undermine time-restricted feeding benefits.
• Huberman suggests ingesting protein early in the day may matter for people wanting to maintain or build muscle.

Episode details: published October 11, 2021 · 7.5M views · 2:26:07 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

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