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

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 28 August 2025

⏱️ 44 minutes

🔗️ Recording | iTunes | RSS

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Summary

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. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Timestamps (00:00) Intermittent Fasting, Time-Restricted Eating (TRE) (00:50) Diet, Weight Loss, Calories & Hormones (05:50) Body’s Response to Eating vs Fasting, Fasting Duration (09:04) Sponsor: Carbon (10:50) Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm (16:19) Optimal Meal Timing, Tool: Extend Sleep-Related Fasts (21:29) Sponsors: AG1 & LMNT (24:02) Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity (26:55) Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk (28:36) Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR (31:46) Gut Microbiome; Transitioning to Intermittent Fasting & Individualization (34:03) Tool: 8-Hour Feeding Window & Weight Loss (35:25) Sponsor: Joovv (36:40) What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting (39:42) Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
0:11.4	I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:17.4	What we're going to talk about today is how intermittent fasting, aka time restricted
0:21.9	feeding, impacts weight loss, fat loss in particular, muscle maintenance and loss and gain,
0:29.0	organ health such as gut health and liver health, the genome, the epigenome, inflammation, sickness,
0:36.9	recovery, and healing from sickness, inflammation, sickness, recovery,
0:37.8	and healing from sickness, exercise, cognition, mood, and lifespan.
0:43.5	So let's talk about eating and what happens when you eat
0:46.7	and let's talk about fasting or not eating
0:49.2	and what happens when you fast.
0:51.0	If ever there was a topic that is controversial,
0:53.8	especially on the internet, it is that
0:55.7	of diet and nutrition. So I'm waiting into this with a smile and in eager anticipation
1:02.9	of all the but but but this and but that and wait, but this showed that. Here's the deal. We need
1:09.7	to precisely define what it is
1:12.1	that we're talking about when we talk about nutrition.
1:15.5	I'm gonna give you an example of a study
1:17.4	that was published a few years ago, 2018,
1:20.0	by a colleague of mine at Stanford.
1:22.5	Chris Gardner is a terrific professor of nutrition
1:27.1	and has done a lot of important studies
1:29.5	on how nutrition impacts different aspects of health.
	...

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