本期节目探讨了间歇性禁食（也称为时间限制性进食）的科学和实践。节目回顾了有关限制进食时间对体重减轻、特别是脂肪减轻、肝脏健康、精神集中、肌肉、寿命等方面的影响的数据。节目解释了“禁食”的上下文关系，以及它与血糖水平及其下游效应的关系，以及如何通过不同的运动类型或使用葡萄糖处置剂来调整禁食的深度。节目还讨论了最佳的禁食方案：包括禁食/时间限制性进食方案的绝对（不可协商）和可变（上下文）特征，这些特征将使你获得最大的益处。节目还讨论了哪些因素会打破禁食，禁食对睾酮和皮质醇等激素以及对生育能力的影响。节目还回顾了 8 小时、10 小时或 4 小时不同的进食窗口如何不同地影响禁食的效果，以及为什么经典的 8 小时进食窗口成为主流，以及它可能是理想的选择。节目讨论了机制，并提供了工具来识别适合你的最佳禁食时间和时长。

🤔**间歇性禁食：科学依据** 间歇性禁食并非简单地减少卡路里摄入，而是通过改变进食时间来影响身体的代谢过程。研究表明，间歇性禁食可以帮助减轻体重、降低血糖水平、改善胰岛素敏感性，并可能延缓衰老。 例如，一项发表在《自然》杂志上的研究发现，间歇性禁食可以延长小鼠的寿命。研究人员将小鼠分为两组，一组正常进食，另一组进行间歇性禁食。结果发现，进行间歇性禁食的小鼠寿命更长，并且患癌症的风险更低。

⏰**最佳禁食方案：灵活调整** 间歇性禁食的最佳方案取决于个人的需求和目标。节目中提到了两种主要的方案： * **时间限制性进食（TRE）**：在一天中特定的时间范围内进食，例如每天只在 8 小时内进食，其余时间禁食。 * **交替日禁食（ADF）**：在非禁食日正常进食，而在禁食日只摄入少量卡路里。 节目还强调了禁食方案的个体化调整，例如，根据个人的身体状况、生活习惯和运动水平来调整禁食的时间和时长。

💪**禁食的影响：利弊权衡** 间歇性禁食对身体有许多积极的影响，包括： * **减轻体重和脂肪** * **改善肝脏健康** * **提高胰岛素敏感性** * **增强精神集中力** * **可能延缓衰老** 然而，禁食也可能带来一些负面影响，例如： * **饥饿感** * **头晕** * **疲劳** * **肌肉损失** * **对女性生育能力的影响** 因此，在尝试间歇性禁食之前，最好咨询医生，并根据自身情况进行调整。

🧠**科学的禁食：深入了解** 节目还深入探讨了禁食的机制，例如，禁食如何影响血糖水平、激素分泌和细胞功能。节目还介绍了一些工具，可以帮助人们识别适合自己的最佳禁食方案，例如，可以通过监测血糖水平来了解禁食的深度，并根据自身情况进行调整。

💡**禁食的未来：展望与应用** 随着对禁食的研究不断深入，人们对禁食的理解也越来越深刻。未来，禁食将可能成为一种重要的健康干预措施，帮助人们预防和治疗各种慢性疾病。 例如，禁食可能成为治疗肥胖症、糖尿病、心血管疾病和癌症等疾病的辅助手段。

🧠**禁食的未来：展望与应用** 随着对禁食的研究不断深入，人们对禁食的理解也越来越深刻。未来，禁食将可能成为一种重要的健康干预措施，帮助人们预防和治疗各种慢性疾病。 例如，禁食可能成为治疗肥胖症、糖尿病、心血管疾病和癌症等疾病的辅助手段。

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. 

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Introduction, Blood Glucose & Mortality, Mice Vs. Humans

(00:06:18) Sponsors: AG1, LMNT

(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

Title Card Photo Credit: Mike Blabac

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