Huberman - Essentials: Effects of Fasting & Time Restricted Eating on Fat Loss & Health

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.

Articles

• Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial (JAMA)
• Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet (Cell Metabolism)
• Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study (Nutrition and Healthy Aging)

People Mentioned

• Christopher Gardner: professor of medicine, Stanford University
• Satchin Panda: professor, Salk Institute for Biological Studies