Huberman Lab Podcast - Fasting and Time-Restricted Feeding

Introduction

Host: Andrew Huberman, Professor of Neurobiology and Ophthalmology at Stanford University
Topic: Fasting and its effects on physical and mental health
Key Concepts: Intermittent fasting (Time-Restricted Feeding)

Intermittent Fasting/Time-Restricted Feeding: Eating within specific periods of a 24-hour cycle
- Most people unknowingly practice some form of intermittent fasting when they sleep
- Focus on how different fasting schedules affect health aspects: weight, fat loss, muscle, organ health, genome, epigenome, inflammation, cognition, mood, and lifespan
Periods of Eating and Fasting
- Eating State: Blood glucose and insulin levels rise
- Fasting State: Blood glucose and insulin levels drop, other hormones like glucagon mobilize energy (fat via lipolysis)

Key Hormones and Processes
- Insulin and Glucose: Go up with eating, drop with fasting
- GLP1, Glucagon, Lipolysis: Mobilize energy from fat
- Autophagy: Cellular cleaning process that peaks during fasting, important for health

Key Study: 2012 study by Satchin Panda on time-restricted feeding in mice
- Conditions Tested: Normal diet, high-fat diet, unrestricted vs. restricted eating times
- Key Results: Mice with restricted feeding windows maintained or lost weight, healthier livers, and improved health markers
Resting Blood Glucose and Mortality Study
- Published in Cell Metabolism: Higher resting blood glucose predicts mortality in humans, but opposite in mice
- Emphasis: Studies in mice vs. humans can yield different results

Feeding Window Placement
- Early Day: Beneficial for muscle maintenance and hypertrophy
- Mid to Late Day: Can be beneficial; avoid eating 2-3 hours before bedtime
Optimal Duration: 6-8 hour feeding window considered ideal based on numerous studies
Consistency: Regularity in feeding window time each day is important

Artificial Sweeteners & Stevia: Generally, in moderation, do not break a fast
Caffeine & Water: Do not break a fast; caffeine can aid in mental alertness
Light Movement Post-Meal: Helps clear glucose more quickly
Use of Supplements: Glucose disposal agents like berberine can be used cautiously
Sleep Considerations: Ensure 2-3 hours of fasting before sleep
Social and Practical Considerations
- Socially compatible schedules typically involve eating within a consistent window that fits work and family life
- Adjusting the window should be gradual (1 hour changes)

Time-Restricted Feeding: Studies in humans and animals consistently support health benefits
Landmark Papers: Highlight the benefits of a structured eating window on metabolism, liver health, and other health metrics

Resources: My Circadian Clock, Zero app for tracking
Support Tools: Thorne supplements
Final Note: Emphasis on understanding personal biology and consistency in practice

Explore Personal Data: Use continuous glucose monitors or apps to find personal responses to different fasting schedules

Note: Please consult with a healthcare provider before starting any new diet or supplement regimen.