本期节目探讨了限时饮食（也称为禁食）的科学原理和实践方法。节目回顾了限制每日进食时间对体重减轻、脂肪减少、肝脏健康、精神集中、肌肉、寿命等的影响。解释了“禁食”的背景，以及它与血糖水平及其下游效应的关系，以及如何通过运动或葡萄糖清除剂等行为来调整禁食的深度。节目还讨论了最佳禁食方案，包括绝对和可变因素，以及禁食对激素如睾酮和皮质醇的影响，以及对生育能力的影响。此外，还分析了不同的进食窗口（8小时、10小时或4小时）如何影响禁食效果，并提供了工具来确定最适合个人的禁食时长和时间。

⏱️ 限时饮食的核心在于控制每日进食的时间窗口，而非仅仅关注摄入的卡路里总量。研究表明，进食时间对健康至关重要。

💪 禁食深度可通过运动或葡萄糖清除剂进行调整。不同的运动类型以及使用葡萄糖清除剂可以影响禁食期间的血糖水平。

⏰ 最佳禁食方案包括绝对规则和可变因素，例如进食窗口的开始和结束时间，以及个人对禁食的适应性。传统的8小时进食窗口并非唯一选择，4-6小时的窗口可能更适合某些人。

🧪 禁食会对激素水平产生影响，包括睾酮和皮质醇，并可能影响生育能力。因此，需要根据个人情况调整禁食方案。

🥗 禁食期间，需要注意哪些食物会打破禁食状态，例如，人工甜味剂和植物性甜味剂对血糖的影响。同时，肉桂、酸性物质和盐等物质可能有助于葡萄糖清除。

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.

Thank you to our sponsors

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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  

Disclaimer & Disclosures