Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41
ฝัง
- เผยแพร่เมื่อ 28 เม.ย. 2024
- 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.
#HubermanLab #Fasting #FatLoss
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Comprehensive Review On Fasting In Humans: bit.ly/3BwIyd7
Timestamps:
00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans
00:06:02 Sponsors: Roka, InsideTracker, Helix
00:09:42 Neuroplasticity Protocols & Online Lecture • Video
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
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com - วิทยาศาสตร์และเทคโนโลยี
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Some notes:
The ideal fasting protocol:
1- No food for at least 1 hour after waking up
2- No food for 2-3 hours prior to bed time
3- 8 hours of bed time
4- 8 hours feeding window
5- RESPECT the feeding window
6- The IDEAL is 10am-6pm
To build muscle:
-Ingest protein early in the day
-It does NOT matter when you train
-Move feeding window to early in the day.
Shifts in the eating windows cause disruption in the cyrcadian clock mechanisms and take 2-3 days to recover from. So the feeding window has to be regular. If not, its like jet lag.
Glucose clearing:
- Light movement after dinner (light walk 20 min)
- HIIT:
○ Heart rate above 70%
○ If done early in the day it increases blood glucose
○ If done in afternoon it will increase glucose clearing (speed up the fed-state to fasted-sate), provided you don't eat after the HIIT.
Intermittent Fasting is about extending the fasted state, not just the eating windows.
What happens when you are fasted?
- Reduces Mtor (Protein active in cells that are growing).
- Increases in AMPK and ketons: cell breakdown and repair
- Assists with microbiome health and irritability syndrom
- Increases brown fat stores (People who have low brown fat have more chances of liver desease)
- Hormones:
○ Decreases free testosterone
○ Decreases cortisol: the reduction in cortisol offests the reduction in free testosterone.
○ TRF is consistent with quality hormone levels.
- Burns more fat (when in caloric deficit) How?
○ By increasing hepatic lipase (enzyme that metabolizes fat)
○ Reduces CIDEC (lypid that inhibits lipolysis)
Glucose disposal agents:
- Cinammon
- Lemon/Lime Juice (because of acidity)
- Burburin
- Metformin
Consume SALT for electrolytes.
Thank you.
Thats some work ..thankyou
Great summary - thanks!
Bravo Zulu
Thank you for taking the time 😊
I'm another airline pilot... I fly long haul all over the world, away from home time zone about 50% of the time. I am often flying at night time then sleeping during the day. Then i get home and have to quickly shift back to a sleep pattern that fits in with my family. Then i go again, often at night. Sometimes during a flight the sun never comes up and others it never goes down, depending on which direction I am flying. My body is forever adjusting and catching up, sometimes in jet lag for weeks at a time. Sometimes during these night flights I eat plane food (itself not healthy) partly for practical reasons and partly because of boredom. Even if it is daylight outside it could be night time at my home base. Pilots are not alone in facing the challenges of shiftwork so maybe you could do a video for how to address these problems? Many individuals and industries would find this useful.
Here here
Ew
That’s even worse than most shift workers because you’re trapped in a tube at least nightshirt at Walmart has access to things.
@@jakesharp5510 I m definitely grateful I don't work nightshift they don't get paid enough money , Huberman talks about long term health effects from night shift on one of his podcast I just can't remember which .
Regardless he's our go to for good advice on whatever topic that's been covered
So you work night shift for Walmart ?
Or you're just aware of the conditions they work under ,im curious to know
Still they don't get paid well either if some of the articles in the news is accurate ,do they get paid more for nightshift work
@@fayekalantzis4523 fuck no I work 7:30-4 m-f mostly outside with my hands and am also grateful.
What an absolute wealth of knowledge. Thanks brother. I have been on a 16/8 schedule for 6 months. Down from 230lbs to 188lbs. NOTHING else worked before that. I learned a lot here. Thanks!
I'm about to start the same journey. Keep up the good work man.
Thats inspiring
Calorie deficit work every time :)
Same schedule for me, I went from 230 to 200 and I feel great!
this is my coding teacher.
Current medical student here. I cannot preach enough how medical school does not include enough nutritional education as it should. Nutrition is such a huge issue, especially since metabolic disease is so prevalent in the States. I love your science-based approach to educating as I will continue to learn, research, and teach to best guide future patients about the importance of nutrition. Thank you for the wealth of knowledge!
Looking into this and switching to fat burning verses carb burning. Many thousands upon many thousands of people have flipped to burning fat by eating a high animal based diet has reversed Many illnesses.
Look into it.
No to low carb eating
It’s because there is no money in that. The textbooks you read are writing by the pharma companies.
The ancient Greek physician Hippocrates, often referred to as the “Father of Medicine,” is credited with the statement, “Let food be thy medicine and medicine be thy food.”
For ironic , I used to work as a support staff in university in faculty of medicine but no one is gonna fasting with me even they are studying in healthcare they saying to me it’s very ridiculous to fasting why don’t you selected alternative way to losing weight like a restricted consume something or eating small meal. For more ironic , I see a lot of doctor are very fat and the most of them did not take care of their shape or health one of them is obesity is very funny it’s make me don’t want to consulting about health with because you are doctor your work is take caring of people but even yourself you can not taking care. What’s wrong on earth with these people. I want to asking a medical student in here as normal people during your studying doctor or lecturer teaching you about fasting or recommend about fasting. In my workplace only me in faculty of medicine who is fasting as a support staff who don’t studying in healthcare. What’s the fuck what’s wrong with these people😂😂😂😂😂😂😂😂😂😂😂
Yet a vetanerian's first question? What have you been feeding you're animal?
I thought I have undiagnosed ADHD my entire life because I could never concentrate on a task for very long. My life was chaotic. I also thought I had depression. My memory was poor. At 50 and listening to Dr. Andrew Huberman, I am implementing what I have learned. I feel centered, focus, strong, have more energy, and enjoy and look forward to living a healthy, productive life. Thank you, Dr. Huberman, for your continued contributions to society.
knowledge is freedom
Which videos of him help u for your ADHD?
i also have similar symptoms, can you please share what you implemented?
@@miach89. he has one for adhd in specific
@@miach89. I want to know also!
This is pure serotonin, people create entire TH-cam channels with 100+ videos in order to explain what you've just explained so eloquently in 2 Hours.
I agree with you, Edward, and I'm one of those guys with 100+ videos on fasting. Andrew did a fantastic job explaining everything.
Correct. They way of presenting is different because this guy know stuff 110%.
Indeed
@@MikeCola Thank you, new subscriber here, great work and info on your channel!!!
@@DalidaD Thanks, Dalida. I appreciate it 👍.
Best - Mike
I have been doing intermittent fasting for 2 years now, and I have listened to many podcasts about intermittent fasting with many of the experts and leading doctors in this field and this was by far the most logical, well-organized, and informative podcast I have ever listened to. Thank you Andrew Huberman!
00:00 🍽️ Fasting and time-restricted feeding are interconnected; most people unknowingly practice intermittent fasting during sleep.
01:56 🕰️ Time-restricted feeding can impact various aspects of health, including weight loss, fat loss, muscle maintenance, organ health, genome, epigenome, inflammation, sickness, recovery, exercise, cognition, mood, and lifespan.
03:24 📊 Higher blood glucose is associated with mortality in humans, while lower blood glucose predicts mortality in mice, highlighting species-specific differences in research translation.
08:25 🚀 Understanding the mechanisms of time-restricted feeding empowers individuals to make informed dietary choices tailored to their specific goals and contexts.
19:46 🍽️ When you eat is as important as what you eat, as eating and fasting set conditions in the body affecting liver health and mental health.
22:40 🕒 Fasting leads to lower blood glucose and insulin levels, while increasing hormones like GLP1 and glucagon, which mobilize energy sources, including fat.
24:05 🥗 Weight loss benefits from time-restricted feeding are dependent on specific conditions being met in the body over time.
26:54 🐭 Satchin Panda's landmark study on mice showed that time-restricted feeding, not caloric intake, prevented metabolic diseases in mice fed a high-fat diet.
35:00 🌞 Time-restricted feeding enhances circadian rhythm and gene expression, contributing to positive health effects in both mice and humans.
42:09 🍽️ The ideal feeding window should either extend the sleep-related fast into the morning or start it in the evening for optimal health benefits.
45:57 🍽️ Establishing an eating window within the first hour after waking can accelerate the transition into a fasted state, optimizing the benefits of fasting.
46:25 🕰️ To capitalize on sleep-related fasting benefits, avoid eating too close to bedtime, with a fasting window beginning at least 2-3 hours before sleep.
48:49 🌙 Fasting during sleep is vital as it triggers automatic cell processes, clearing out debris from the brain and enhancing cognition.
51:13 🕰️ An ideal feeding window is around 10 AM to 8 PM, allowing you to capitalize on fasting benefits while fitting social and cultural eating patterns.
57:26 🍽️ A 7-9 hour feeding window is beneficial for most people, providing health benefits of time-restricted feeding while being sustainable and realistic.
01:08:29 🕰️ Irregular feeding windows may disrupt circadian clock mechanisms and negate the positive health effects of intermittent fasting.
01:11:23 🚶 Light exercise, like a 20-30 minute walk after a meal, can help accelerate the transition from a fed to a fasted state and improve glucose clearing.
01:14:43 🏋️ High-intensity interval training in the afternoon or evening can help lower blood glucose and facilitate the transition into the fasted state, promoting intermittent fasting benefits.
01:26:22 📈 Eating promotes cellular growth, while fasting promotes cellular repair and clearance, explaining the importance of intermittent fasting in accessing the fasted state.
01:29:16 🍽️ Time-restricted feeding with an 8-hour window may improve gut health, reducing lactobacillus levels and promoting healthier gut microbiota, potentially benefiting those with gut issues.
01:30:43 🥦 Brown fat, located between scapulae and upper neck, has a positive effect on reducing other types of fat and may prevent non-alcoholic fatty liver disease.
01:31:42 🍔 Time-restricted feeding positively increases brown fat stores, benefiting liver health and insulin profiles.
01:32:39 🚴♂️ Time-restricted eating may have positive effects on athletic performance, immune function, and body composition in athletes.
01:34:34 🚦 Time-restricted feeding may lead to a decrease in free testosterone but is compatible with hormone health, especially when considering cortisol reduction.
01:38:24 📅 An 8-hour feeding window appears to be a useful guide for time-restricted feeding and has shown benefits in weight loss and reducing blood pressure. Individual factors and food choices should be considered when adopting time-restricted feeding.
01:52:41 🕰️ Time-restricted feeding (TRF) increases lipases for fat loss and reduces lipolysis inhibitors. TRF with sub-caloric intake is scientifically supported for weight loss from body fat stores.
01:53:36 🚫 Eating and not eating are not equivalent to fed and fasted states. Whether something breaks a fast depends on when, what, and how much you ate, and your circadian cycle.
01:56:37 🍽️ Negotiating what to eat during a fasting window: Fat fasting may not break the fast; proteins have intermediate effects; carbohydrates with fats blunt glucose rise.
02:04:24 🧂 Consuming a pinch of salt can stabilize blood glucose, help manage mental and physical state during fasting, and reduce feelings of hunger and lightheadedness.
02:11:06 ⏰ Ideal intermittent fasting schedule: Avoid food for at least an hour after waking up and 2-3 hours before bedtime. Aim for an 8-hour feeding window; adapt it based on personal preference and adherence.
02:14:36 🍽️ The ideal feeding window for time-restricted eating should be set within a specific range, considering factors like human subject data and circadian clock genes.
02:15:35 🕰️ Consistency in the feeding window is essential for maximizing the positive health effects of time-restricted feeding. Avoid shifting the window to prevent disrupting the circadian rhythm.
02:16:34 🌞 To optimize health benefits, the fasting window should be extended around sleep on both sides, with an example of eating from 10 AM to 6 PM. However, this may not be practical for everyone.
02:18:31 💪 The timing of your exercise can affect your feeding window. Protein ingestion early in the day may benefit muscle maintenance or hypertrophy, but it depends on individual preferences and goals.
02:20:58 🚶♀️💊 To manage blood glucose levels and fasting periods, a brisk walk after eating or glucose disposal agents like Metformin or berberine may be helpful. Adequate water and salt intake is also crucial for maintaining stability during fasting.
Recap by HARPA AI 🧬
Thank you!
Thank you very much
Wow thank you so much!! 🙏
Thank you so very much
Thanks tremendously 😊
Most thorough timestamping on the internet. Thank you AH.
HE DOES NOT GET ENOUGHT CREDIT FOR THIS!!
Best channel on TH-cam.
True that!
What a great idea 💡. Hope it spreads
Indeed; Truly outstanding. I dropped 20 lbs in 2.5 months by fasting 2 days every 2 weeks. I did coffee and tea, and also 3 10-calorie scoops of exogenous ketones each day of the fast at normal mealtimes.. And lo calorie, lo carb electrolytes I found at Vitamin Shoppe.
I can honestly say this channel has changed my entire life in so many ways. I've gained muscle, lowered my body fat considerably, improved my sleep, my mood overall is drastically better, my relationships with my family and friends are closer and more meaningful, my sense of well being has skyrocketed. I love this channel. Andrew is the GOAT
There was never anything really "wrong" with you regardless, you know that? Just conditioning from living in our times (in previous ages being overweight was a huge status symbol) and believing in self judgmental thoughts ❤
@@laisa. feeling the love in this channel ✌ thank you
@@laisa. You're completely contradicting everything this channel stands for. The science says that there was something "wrong". You can objectively have things wrong with your health, and you can improve your health from an objective and scientific perspective. There is a place for spiritual health and perspective change, but social conditioning is separate from quantifiable health. By passing on this message, you're implying that people who are unhealthy and suffering because of it need only change their perspective to reverse said suffering. Dangerous message.
Totally with you on this Connor ! Huberman is mind blowing.
can you summarize it all for me?
Intermittent fasting everyday since December. My usual is 20-4 or 18-6. Shortest is 16. Longest is 48 hours. This has worked over calorie counting, intuitive eating, and working out 6x a week. Lost 15% of my body weight. Those other things worked when i needed to get healthy in my 30's, but perimenipause is a whole other ballgame. By your 40's those non-communicable diseases start rearing their head. Glad i started IF and it's sustainable. I also think of food differently now and take sleep seriously. Whatever goes in my body either helps me or hurts me. Understanding how obesity is related to hormones has completely changed my outlook and how i live. Thank you for this information. Calories in and calories out only worked when i went down to 800 calories. And i would save calories to eat a couple of cookies I wanted at the end of the day. All calories aren't equal when one causes insulin resistance/prediabetes and the other doesn't. Which is what i had in December. Working on reversing it. Thank you for this useful information that we can actually put into practice.
I have been on a diet since last year in July. I lost over 110 pounds in a year. I weighed 285 pounds and started having health problems. High blood pressure, high cholesterol and almost diabetes. Sleeping problems due to snoring and constant heartburn. And a year ago I decided to start fighting for my health and life because it could have ended badly. I did it for myself and for my family. It was a hard fight for me, especially the first few days. It was hard but really worth it. From size XXL I am now size S. The waist of the pants was size 36, today it is size 30. Today I weigh 170 pounds. Im on diet until the end of this month . Im working out at the gym form 2 months and running 3 miles 3 times a week also from 2 months . I went to the doctor 3 months ago and everything is now normal.👌🏻😉 ... It's worth fighting for your health and life because we only have one life.
Also I take a multivitamin, vitamin b12, fish oil , magnesium and Whey protein .And on very beginning of the diet in first two weeks I was taking electrolytes Also i drink apple cider vinegar twice a day in the morning and before bed and it’s works for me really good.
That’s so inspiring! Thank you for sharing!
W person
We’re so lucky to be in a time that this information is available by this dude.
@Ozzy Gamer Yeah, and that wasn't really all that long ago either haha.
Yah know... hunter gatherer societies ate in a similar manner to intermittent fasting.
I miss you.
What is blood glucose ?
I don’t remember you taking me home last evening. Did you?
I’m an airline pilot and it’s well known that we seem to age badly. We eat at varied times and mess up our circadian rhythm every week. After listening to this podcast, I have a very good understanding of the damage my work lifestyle can cause to my body and can mitigate this as much as possible. Much appreciated Andrew!
I would suggest you look at the book Why We Sleep by Dr. Matthew Walker, in which he discusses specifically how people working night shifts or generally whose work forces them to violate their natural schedules for sleep are subject to a whole bevy of health impacts including a higher risk of cancer.
Damn if that’s you in the profile pic you already looking like you’re 70
@@rtlongthegeek but it is riddled with scientific inaccuracies .
@@joseramirez3316 naa looks more 40ss
Thank you for your sacrifice. People like you have made it possible to take much needed vacations and precious family memories. May God restore health and youthfulness to your body. Blessings to you.
I'm late to the Huberman party.. seen the videos pop up on my feed and just hadn't checked it out. My loss... he is amazingly informative, unbiased and so generous with his time. Providing 2 hour plus videos, sitting alone in front of a mic, just full of fascinating information and presenting it in a relatable way... full of references and applicable scenarios. Along with the interviews etc... just a wealth of life changing information here. Thank you.
have you seen new reports on this ?
@@shri209 hi!! reports on what? Fasting?
@@Richiez22908 yess on IF that its bad
Same here, not sure why i had the impression he was anti science for so long.
Discovering this channel has been nothing short of transformative for me. It's not just that I've packed on lean muscle and shredded body fat-though that alone would be amazing. This channel has revamped my entire lifestyle. I sleep like a baby, wake up in a state of unshakable positivity, and the quality of my relationships has reached new heights. Honestly, my overall well-being has gone through the roof. This isn't just a channel; it's a lifeline. And Andrew? The man's an undisputed legend-the GOAT, no question.
Which window do you use? Are you consistent or mix it up occasionally?
My notes, or a slightly detailed summary of this video:
RULES FOR TIME RESTRICTED FEEDING:
- Do not ingest any food in the first hour (at least) after waking.
- Do not ingest any food 2-3 hours before bed time (or liquid calories).
- WHEN you eat is as important as WHAT you eat.
- 8 hours of sleep is ideal for maximum health-related fasting benefits.
THE IDEAL FEEDING WINDOW:
When is it best to fast?
It is important to note that fasting does not begin as soon as you are finished eating, because you are still digesting.
- It is best to extend the sleep fast into the morning, or start in the evening.
- Having a 12:00pm - 08:00pm eating window is ideal for most social settings (family, etc).
- It is better to select for example a 6 hour feeding window if your focus is 8 hours, 8 hours if your focus is 10, in order to maintain adherence (if that is a problem).
- Short feeding windows (4-6 hours) are best for positive health and psychological effects, HOWEVER, it can have no change or an increase in body weight, due to overeating in that window.
PROTEIN CONSUMPTION & MUSCLE GROWTH:
- Muscle is more able to grow early on in the day, because of the expression of a certain "clock gene" (BMAL1) that regulates protein synthesis.
- It is best to break the fast early in the day (after having fasted for at least 1 hour after waking) with protein, to express muscle growth.
HOW TO SHIFT YOUR EATING WINDOW:
- Transition period of 7 - 10 days.
- Shift eating window by 1 hour a day, until you reach your desired window.
- Eating window times must be regular every day, with no occasional changes.
- Accelerating the rate at which you begin your fasting state, which is done through:
- Light walking or excercise 20 mins.
- Intense training later in the day can help decrease blood glucose and hasten the fasted state.
ADDITIONAL NOTES:
- Eating only every other day has the most significant weight loss effects, without major detrimental health effects.
- Lemon and cinnamon have a blood glucose lowering effect.
- A pinch of salt in water can help with the side effects of low blood sugar during your fast (light-headedness, shakiness, inability to focus).
- Caffeine will cause you to lose water (diuretic effect) and with it sodium.
- Inclusion of the sleep related fast into your fasting schedule is important for health benefits.
Thank you!
Tysm😊
great
Thank you
Thank you very much
Can't believe we're getting this information for free. Thank you so so much for sharing that knowledge!
Thank you for your interest in science! Best wishes, Andrew
Yes thank you so much!!! As a guy who has type 2 diabetes this is going to be life changing!!! ❤️
that's science for ya!
That's super cool!
Nothing is free.
Was overweight and on a track to going obese. Went monk mode for 6 months just doing 16/8 intermittent fasting, caloric restriction (1000 calories/day), and bodyweight exercises in my room (HIT). When I got out to celebrate my friend becoming a licensed engineer, everybody commented about how built I was and sought advice from me. Intermittent fasting works so well in losing fat and muscle building. Everybody should do it!
you probly also SAVED your kidnys by doing this! Jason Fung has his people do this type of fasting all the time
How much weight did you loose on 1000 cal
What time of foods did you eat and what were your macros for the 1000 cals?
Wtf? This cant be healthy...only 1000kcal a day....
Yeah bro building muscle on 1000 cals a day
Thank you, Dr. Huberman, for the amount of knowledge I’ve gained from your videos, and for the positive changes I’ve started making to my life armed with this knowledge.
I can't believe this is free. This dude is beyond amazing, like the closet thing you'd get to a perfect human.
I am a big fan of all your content! I would love to learn more about women’s health from you. You talk so much about optimizing the 24 hour cycle, but what about optimizing activities around women’s monthly cycles? I feel like women’s health is too often overlooked.
Agree 👍
This☝️
THIS!!!
Yes we need more research and data around women’s health
YES!!
This has been such an interesting and informative talk. I've been doing a one meal per day for months I'm 67 years old. The main take away for me was that my weight feels appropriate. But I was concerned about losing muscle mass and the ability to increase it. You've helped me tremendously by understanding the concept the ' feeding period' and when 'fasting' actually begins. Sharp - extremely sharp.
I am a type 2 diabetic. I've been time restricting my eating for nearly a week now, and I have to say that so far I have already noticed improved eyesight and skin color. Thank you.
did you experience some kind of dizziness or short of breath while in fasting mode?
@@astro4490 You will for 2-3 days, your body needs little time to adjust like for most things
Will berberine work if you take it AFTER running and before you are going to eat your dinner.. just a few hours before bed? Will it stop my blood glucose from rising so that I don’t get up in the middle of my sleep and want to eat grapes and watermelon. I will have just eaten dinner, but sometimes I get up at night after eating and I would like to continue my fast until the next day.
Please read the next book: The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting.. Has a special chapter for type 2 diabetes!
@@emanuelc1025 is it Andrew Huberman book? Where do they sell this book?
knowledge bombs are one thing, but notice Andrew's next level presentation skills. Lecture is not the most optimal form of knowledge trasfer (imo), but he's nailing it.
Yeah, he’s exceptional
And that black on black! No pointless distractions. 👍
He is beyond! What a gift to us all, thank you Andrew.
Super interesting and informative as always. I actually completed my first 20hr fast today. I decided I would watch this today whilst i was doing it. I have decided to do this regularly and I am blown away with all the benefits. Thank you for your free podcasts. 🙏
Starting my OMAD journey, im tired of feeling bloated, tired, and my doctor said I have inflamation. Wish me luck yall!!
How did it go!?
My experience with fasting. I went from 350lbs down to 200lbs with fasting in about a year and a half. It is a really powerful tool, and I am so blessed to have found and tried it successfully. It changed my life. I did it for most days, but didn't freak out if I didn't. I will say this. Though it is a powerful tool, it may only help you get to a point to where you can hone in on what your real issue is. For example. I was a big fan of larger meals or feeling full as opposed to feeling satiated. So I would eat two larger meals a day and some healthier snacks along with staying hydrated in a 6-8 hour window at sub 2,000 calories and cardio. The problem was, I didn't really change my relationship or behaviors with food. I just kind of avoided it with fasting. Obviously this is just my experience, but I have kept almost all the weight off now, and am currently learning how to eat like a "normal person" as per portions and healthy options without fasting, and trying to build muscle. It's been very freeing. Just remember, there are no free rides. When you are hungry you can be irritable, and can lose focus too. You can also get in to patterns of starving and bingeing. I think most of the benefits I got from fasting would have come from just losing weight, but who knows. I would strongly recommend fasting to many people who struggle with their weight, but would also do so cautiously. Have a plan to come off fasting, and don't be a slave to it. In reality, you most likely aren't going to do it forever. Then, you can cycle back in to it, or use it as a tool to achieve your goals. Just throwing this all out there. Stay healthy my friends! An thanks for the video Andrew!
Thanks for the video,it is very informative.
one simple trick is to have smaller portions, smaller plates. When ordering a pizza, do not get the biggest one, buy the mid size. Avoid fizzy drinks with pizza: try water instead.
well, i never been fat, quite lean actually but i noticed much better energy levels and less hunger after a few weeks of time resticted feeding, and iven if i now extend that fedding window for weeks(not IM) im still keeping this ability to go into a 18h fast suddeny one day and feel with good levels of energy with feeling hungry. its like the adpataions you obtain from it last very long
In Ramadan we fast 30 days from sunrise until sunset ☺️. For religious purposes however I notice that I experience mental clarity and very good mood. I feel more connected to space and myself it's amazing. I know its not easy but it's worth it ☺️🌈❤️
What was your diet during fasting and what were the timings of your eating window
It’s so refreshing to watch a stimulating podcast that has absolutely nothing to do with politics! I’m so grateful for your channel 🤗
Second that!
I hope it stays that way
In a way it does have something to do with politics, particularly cognitive dissonance.
@Devilish how dare you distinguish btw smoking and drinking!
Biden does intermittent fasting.(1)
Trump wouldn't know a fast if it bit him on the hair. 🤗
You're welcome.
(1) when he can remember the difference between a spoon and a fork
I committed to just intermittent fasting as an occupational compulsion and then as a habit. Doc I've come down from 89kg on 2019 to 67kg in 2023. I watch your channel and Dr Jason Fung, Eric Berg, Mark Hymen and Sten Ekberg. I was comfortable with my results till i watched Dr Neal Barnard. All of you guys have impressive credentials and I've no reason to doubt anyone of you. Dr Barnard has made me think many times whether IF helps more or harms more. By habit I'm committed to it so i think I'll continue regardless. I am looking forward to hearing your scientific discussion on the subject.
Thanks
Dr.berg and Ekberg, damn u are in good hands. Add JP and Huberman nd u r set for life
Of all the information about intermittent fasting I've seen and heard I respect and trust this man's analysis, research, and advice. For the first time in my life I understand why this lifestyle is extremely important to incorporate for good health! Thank You so much.
40:10 key info for me
57:45 summary
02:11:40 summary
01:07:30 ingest protein early in the day (good for maintaining muscles)
Do you do 14-10 if you need to ingest protein early?
I usually (when I’m working) do a fast of 22:2.
But I always eat pretty much right before bed. Now I hear from this video, this is wrong. I hate the fact we’re told a million different things by a thousand different “experts” 😞
Thank you!
@@Simon1985_ it depends on each body type as well. measure your weight and your mood with, your plan and the prescribed one. Choose whichever plan feels good to you.
@@prasadramasamy904 agree!
Thanks Andrew for putting out those gold nuggets on a weekly basis, beyond grateful. Keep it up
Thanks for the life-saving and inspiring work you're doing!
Love this guy! Delivers info with so much background! One of my podcast favorites.
Following your teachings, Dr. Huberman, I've become so much more healthy including losing 21% of my body weight, lower glucose & blood pressure (off blood pressure meds), great sleep and mental health. Thank you! Since I work in community/public health with vulnerable populations. your teachings are impacting many many families, individuals, and whole people groups!
What exactly did you do?
I found myself on a time-limited eating schedule, approx a decade ago, due to abominable work demands. I had no time for "breakfast" or "lunch" meals. I only had the chance to eat at night. The work was pretty physical (data infrastructure construction) also.
I lost all of my former "business man" with business/social eating habits fat, and excess weight (only 20ish pounds), over about a year, or so. I decided I liked, or didn't dislike, the new eating habits, but I credited the increased physical activity for my weight/body changes. About 2 years into my life changes, I heard about and delved into the concept of intermittent fasting. I then understood.
I don't have the physicality in my life anymore, but I still don't eat "breakfast" or "lunch" and I wear a size 30 waist pants and weigh less than I did in high school. I also feel as good as I have felt since I was in my twenties (I'm 59).
To close, whoever sold the American public on the three meals a day dietary idea should be sued. All of the science around fasting makes way more sense.
Agree! I laugh every time I see a diet coach who encourages everyone to eat snacks in between all 3 meals!
Ignorant comment. This video is about fasting and fat loss, this advice only applies if you are fasting yet you're basically implying that everyone should be fasting, which on its own is an unhealthy and destructive assumption. If you want to build more muscle faster, you should be eating every 3 hours. Not everyone is trying to lose weight
Same here. Lost a lot of weight by accident messing about with what I call lazy " not keto" during lockdown. Suddenly noticed one day my trousers were falling down and my fat tum had disappeared. It took six months and involved no pain, no scales, no calorie counting and absolutely no salad. So grateful.
@@dirtydiggler9064 You literally didn’t hear anything he said in the video did you? 😂😂
What about the person that told us to eat 6x a day? That person should be jailed 😂😂
I’ve done this in one form or another for 30 years, and it’s not just fat loss - the anti-aging effects are fucking excellent. The best part is it costs me nothing. Thanks!
Dear Dr. Huberman,
Words don't suffice how thankful I am for all your generosity in sharing your knowledge ❤❤❤
Hello Dr Huberman, you deserve every public service award and form of recognition out there for the work you are doing! Thanks so much for sharing and presenting this information in such an accessible, yet, dignified manner! Oh, and your time stamps are the best!
Your content is empowering and helps combat misinformation!
Thanks so much for this work you do!
You are so right!
thank you to Dr. Huberman, YOUR LECTURE SERIES IS AMAZING. Especially as it pertains to FASTING, you might benefit from reading Dr. Natasha Campbell-McBride, Neurologist/Neurosurgeon; Author of the GAPS Diet. one OF THE MAIN DETRACTORS FROM FASTING IS THE SICKENING DETOX affect or feeling weak sick like you're going to die etc. One of the BEST things to combat these sensations is PROPER DIGESTION. Healing and sealing the GUT Tissue is PARAMOUNT to fasting being successful . Also adding things like fats, bile, HCL, enzymes, probiotics to reboot the Pancreas and Liver, etc. help a ton when FASTING to get rid of what's coming out of the tissue. The OLE IN AND OUT, Uptake & output . How much information can you take in at once , understand apply toward something new OR Invent. AND GET RID OF before you get sick of it...
I used to spank loads of time watching films and telly, these days I'm studying for towards a doctorate and at the centre of so much of that learning is Professor Huberman. Thank you so much for the work you do Andrew.
Me too!! This guy has me back to school at 51 for my Master Degree. The tools he shares are so practical!! I have been applying as many as I can progressively. Life is good!! Right now it’s the only content I’m still following as work, school and family keeps me busy, and it’s worth every minute!!
Silvia, you go girl!!!!😁👍🏽❤️
@@silj70 Same here, I too join grad school soon . Although ,I am 39 year old s/w professional, this man gave me right kinda tools those I needed at this age.
@@pastafarian3758 good for you!! Congrats!! The tools Andrew shares work!! From early sun exposure, breathing techniques, circadian cycles, exposure to cold and heat etc etc, made me pay attention to how my brain and body work. Marvelous help. I am doing great in school!! I am so excited!! and grateful!! You are younger!! You’ll do great!! 🤩✊🏼✨♥️✨
You have changed my life with all this information!! Thank you for your work. You are a gift from God !
The most comprehensive TH-cam video on time restricted feeding I have encountered! Thank you!
I graduated in 1997 and took an MSc in the Med school of UAB (Barcelona) on Nutrition. I worked with diabetes patients and sport high-performance athletes. I am glad I came across this. Knowledge needs to be updated, and this video alerted me to that. It seems Nutrition as a metascience is now progressing from a multi-disciplinary approach. And this is what makes Professor Andrew Huberman lectures definitively outstanding. The clarity and thoroughness of how he explains complex experimental protocols are a lesson to many academics who study and learn about Nutrition.
Over a decade of watching TH-cam videos... and you are the first-ever channel that I felt incredibly compelled to subscribe to, and now to comment on. I discovered your work several months ago...our world is inundated with misinformation (typically fueled by some sort of monetization). I am incredibly grateful that you so selflessly donate your knowledge and time to those willing to put energy into their own fact-finding missions around mental and physical well-being. You are literally saving people's lives by building a trusting community! You rock man.
so true!!! Maybe the most important health channel on youtube
I lost a ton of weight over a few years hitting a plateau that I couldn't break through for months. Holidays came, old bad habits crept back into my life, and a bunch of that weight found it's way back. About to start another journey to health again and trying to decide if I want to do One meal a day like I used to, Time restricted eating, or something more extreme like an extended water fast. The information in this podcast was great. With a little more research, I will start this journey again soon. Thank you very much for the time you took to make this information available to all of us. Very much appreciated! :)
Hey Andrew, just started watching your stuff recently, and I was excited to see you did a video on fasting.
I’ve been intermittently fasting for about 4-5 months now, and I can attest to everything you’re saying about using it as a tool to improve health. I started on a journey to improve my health at the point I passed the 400 lb mark. I saw 404 on the scale and reluctantly decided to make changes. I tried different diets, including keto, and wasn’t able to stick to one. With all of them, it makes it so that you basically get sick of eating the same things every week, so I went back to my old eating habits.
THE ONLY thing I had left to do, was NOT do. Specifically do NOT eat (for a determined period of time). At this point, I had gotten myself down to about 360 lbs, but my progress halted until I started fasting. Once I did start fasting, slowly, my body fat started going down again, and I am steadily losing (and which is what I want, trying to avoid as much loose skin as possible when I do get to my weight target).
I am currently down to 275 lbs, and this is the best I’ve felt since my 20’s.
iFasting not only helps your body, but I feel like it’s also helping my neural processes, I can think faster on my feet, focus better, I am in a good mood almost every day, which is something I really struggled with when I was 129 lbs heavier. I also don’t really run out of energy very easily anymore. My window is about 6 hours, and I am not strict on diet, except that I intake large amounts of protein while weight training. This is by far the best and easiest way to lose body fat, no lie. Some days I don’t even feel hungry during my window, but I know I need to eat to gain muscle mass, so I do. Anyway, thanks for this info, very thorough.
ALSO! THANK YOU for making a video on the effects of alcohol on the body. I made a life decision a few days prior to not consume it anymore, and your video on it just confirmed my decision.
I am happy to say that I’m on the right track to better health, and the knowledge you give about the body and the way it works is 💯, and wanted to tell you, you’re changing lives for the better, and this community can’t thank you enough! Keep it up bro! 👍
Would you mind telling me how long it has taken to lose the weight you have lost. I have a long way to go but am really encouraged!, Thankyou
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I fast for 2days time to time because of the mental clarity and the pleasure it brings, it makes anxiety and depression go away I don't know why but it works like magic.
If you are unhappy just do water fasting for 2-3days almost guaranteed you feel much more present and happier
just be careful, you dont want to get too skinny cus then your body starts using your muscle mass for energy, and you dont want that. if you fast for 2 or 3 days make sure you ate well enough before
Hello Dr Huberman,
I Came upon your channel and specifically looked for info on this topic. Had a crappy Dr visit (high blood press, pre-diabetic, high cholesterol, etc) plus just looking and feeling like sh&t! Dr wanted to start a bunch of meds, but I refused and asked for options….she said to start with losing some weight.
Thanks to you and some other resources that were tethered to your channel, between mid Jan and May 2023, went from 240 to 200 lbs (I’m 6’1”)
Went back for follow up exam at end of May and as you can imagine, Dr was very pleased and labs came back great! Thank you for helping me achieve my health goals and for all the excellent information you share with us…fan for life!
Doctor, it is at least the third time that I finished listening to this whole episode. Like a lot of other episodes of yours. It's my absolute pleasure and honor to have the chance to do so. Thank you very much for your great job, and please, ..., keep up the good work!
Dr. Huberman, you alone, and not my Physicians who NEVER review my bloodwork in any meaningful or comprehensive manner, will most likely add to my longevity, and my quality of life.
I'm extremely grateful for your dedication to everyone's health.
Thank you!
Sad truth that the standard medical visit ends with such little meaningful take away info. Here’s to a long, happy life!!
I have been IF for 5 months and have lost 20 lbs and have felt the positive effects of increased energy and mood. I have been trying to figure out my best window for additional positive health effects. Thank you for your research on this and for sharing your knowledge!
Congratulations keep up the great work
Hi Tami, are you using 16-8 fasting model or 14-10, which is more offten recommended for woman? Thank you! All the best.
I completed 7 days of dry fasting and lost 8 kilograms (approximately 17.64 pounds). My longest and most spiritual fast was 35 days, consisting of only coconut, water, and water. During this period, I lost 14 kilograms (approximately 30.86 pounds) in 5 weeks. And it was not only about the weight! It gives me peace and calm. I was able to connect to my higher self and could trust life. I feel like a total different person, when I’m changing my food addictions/habits. It’s so helpful to be aware of this powerful medicine what actually good should be. 🫶 today I’m at my day 4 of dry fasting and later I’m gonna start with water and Elektrolyte and after I’m gonna go into intermitting fasting. 🙏
The way you explained the concept along with the research articles was phenomenal! You are so good at explaining literature and so precise. Keep at it!
Thank you so much Andrew. I am truly addicted to listening to all this incredible information you are sharing. So grateful for the changes I’m making in my life thanks to you. The fact you are realistic about the social aspect of meal times and provide suggestions and options for a variety of circumstances is so thorough and considerate. It’s obvious you really care about trying to help everyone 🙏
You father grandmother that I knew when I was around 10 she passed away at 106 years old. She had once stomach cancer and she fasted for 60 days on water and that cuirred her from the cancer. Then she started on soup for 2 weeks and slowly introduced solid food. She also use to walk 10 miles a day. Every day. Each lots of green food. Vegetables and fruits. So she lived a healthy life until she was 106 years old.
Good morning class!
👍
Great episode, and really impressive communication of science in layman language! I, as a researcher myself, watch these podcasts just to learn how to communicate my research better to the general audience! Thanks Andrew! Your work is appreciated! ❤
Thank you! I appreciate your articulate intelligence, presenting well researched data in a very palatable format for the lay person. I have learned a lot about self care!
All that you've said has been so helpful. Time-restricted eating has done wonders for me. Food no longer holds temptation. Exercise alone did no good in weight loss. Black Coffee will not break my fast is what I wanted to hear. Thank you.
@Patricia Lancaster
😁😁 Me too. Need that black coffee upon waking.
where does he say that (timepoint)?
1h54
@@ajc2208 please be aware that caffeine intake in under 90 minutes after waking up will cause more intense "crash" after the caffeine is used up. To lower the intensity of the "crash" take caffeine 90+ minutes after waking up. Has to do with adenosine receptors.
when I decided to start doing intermittent fasting the first 2 1/2 days were pretty terrible. I seriously felt as if I had been out drinking all night and had a bad hangover. About halfway through the third day it was like a switch had been flipped. I felt GREAT. The biggest surprise for me during the fasting period of time is my ability to focus. I have ADHD and my brain and emotions are all over the place 24/7. While fasting, my thoughts are in order, I can fully focus on what task I'm doing and quickly complete it, my emotions are stable, I don't have anxiety, I feel optimistic and accomplished, I have consistent stable energy and I don't have my usual body aches. I haven't felt this good in decades. Feeling this way and knowing my body is running optimally because I'm not longer repetitively dumping a bunch of junk into it and allowing it time to repair itself makes the fasting process easy.
do you take adhd meds while fasting?
Girls
When i start i usually just move the starting time to an hour or half an hour later every day to where i want to be.
Much easier on your body to glide into it. Especially if you are getting used to doing it it really becomes a lot easier over time.
OMG I found out I have ADHD when I STOPPED fasting. If been IF for years and didn't really know. Never correlated that fasting was good for my ADHD
Love love love this guy changing and educating us and trying to keep us not only alive but optimal one video at a time 🙏🏾
Coming from a learning disabled person who suffers from things discussed, This is an absolute gold mine of literature. Some would even say a life altering experience just from listening! I have great interest in human biology and love listening to dr.Huberman talk about new and old studies, Makes me feel I'm actually learning something useful :) Hopefully i can apply this to real life, Commitment isnt one of my strong suits but ill definitely try and hopefully will achieve. Im glad you make this information public.
Thank you for all the hard work & passion you put forth into the field.
You took already the first step. Now, you choose and you take the second! Trust yourself!
What a goldmine this episode is. I have been interested in this topic for years, but many of the videos I have watched seemed a bit sketchy on the science and foundations. To hear this info from Andrew with his education, reputation and position at Stanford makes it 100% trustworthy. And the fact that he cites all of the credible studies instead of just making it up and throwing opinions makes it that much more credible. I can't believe this is free. What a fantastic resource. Thank you
The #1 thing for fat loss is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online helpers like Dietarize for example. Losing weight is just a simple math, really...
Did you even watch the video? Wow.
The model of calories in, calories out is simplistic and doesn't work.
Insulin levels is what modulates if you burn fat or not. If you restrict your "calories" in, and eat throughout the day, you will initially have a deficit and losse weight. But, as your insulin is always high, you won't access fat, your basal metabolic rate will diminish to match the "calories in" etc.
Basically, you need to stop talking about "calories in, calories out". Basically.
Oh yeah, and it's basic logic that it's not basic math. It's biology.
Thank you, Dr. Huberman for answering so many questions and providing education on this topic.
Starting my weight loss journey. I have been fasting for a few days now and have in the past. Lot of great information in here I did not know. Currently 230lbs and 53 years old.
Update?
All the best ❤
Any changes?
@@ddotconnections2360 no, i have not been able to commit to the fast LOL
Hi did you stick to your fasting routine and have you felt the benefits of this lifestyle.. I eat ones a day and have done for the last 3 1/2 years I always make my main meal a good one 😁 I enjoy my lifestyle it works for me ✔️
I listen to Andrew Huberman while working out/here I am doing strength training at the gym while binging on AH. This human blows my mind. Thank you 🙏
I love how Andrew is always in conflict with himself. On one hand he's a hard on scientist, always interested in the optimization and perfection of one's regimen and on the other side he is just a cool guy who wants to live and enjoy his life.
Yes, he's very relatable.
Duality of man.
And a salesman
I do not notice any conflict, he is just a cool guy enjoying his life which includes a passion for science. Just great! 👌😍
thank you to Dr. Huberman, YOUR LECTURE SERIES IS AMAZING. Especially as it pertains to FASTING, you might benefit from reading Dr. Natasha Campbell-McBride, Neurologist/Neurosurgeon; Author of the GAPS Diet. one OF THE MAIN DETRACTORS FROM FASTING IS THE SICKENING DETOX affect or feeling weak sick like you're going to die etc. One of the BEST things to combat these sensations is PROPER DIGESTION. Healing and sealing the GUT Tissue is PARAMOUNT to fasting being successful . Also adding things like fats, bile, HCL, enzymes, probiotics to reboot the Pancreas and Liver, etc. help a ton when FASTING to get rid of what's coming out of the tissue. The OLE IN AND OUT, Uptake & output . How much information can you take in at once , understand apply toward something new OR Invent. AND GET RID OF before you get sick of it...
I've never tried any prescriptions but I have horrible IBS if I'm not Intermittent fasting.
Eating a somewhat keto diet also helps.
When I do both I show basically no symptoms of IBS and I have a normal bathroom schedule.
Changed my life!
I love science.. And I love and enjoy listening to you and how you break down each point so flawlessly
Ardem Patapoutian who just won the Nobel prize in medicine would be a very interesting guest.
I know Ardem well. Yes, agreed.
@@hubermanlab
What a flex haha
Dr. Andrew Huberman will be the next Nobel Prize winner, I feel that !!
@@hubermanlab Walter Longo is also a pioneer - I guess you already know this very well, I haven't been able to watch the episode yet ☺
YEEEAH BABY I WAS JUST ABOUT TO EMBARK ON A FAST THIS GIVES ME THE POWER TO SEE IT THROUGH
This was a really good one Andrew! I keep hearing that you should vary your fasting window shorten it lengthen it and it all seems so complicated and most of my life I've had an 8hour window 5 days a week and a 10-hour range 2 days a week But I've almost always varied it on the weekend and I did not know about the jet lag effect! Thank you
I just started 8/16 time-restricted feeding for some health issues, but I had a lot of questions before I heard the whole episode. Now I understand a lot about the basis and basics of intermittent fasting. This episode gives a complete overview of the topic, and it answered all my questions. It's comprehensive and very easy to follow. It's scientific yet everything is explained in lay terms. It's authoritative in that the facts are supported by peer-reviewed pieces of evidence.
I just completed a 96 hour fast last night. I worked out with heavy weights, low reps, one working set every day of the fast as an experiment. No soreness or other problems, no loss in strength.
I lift when fasting but both my strenght and my endurance fall down.
It takes a while to get used to and if you will work out with very high volume it will cause problems. On a long fast you can work out every day with 1-2 working sets in the 5-10 rep range and recover. On the last day before you break the fast you should do more volume and this will cause lots of adaptations.
How much volume, approximately, and what sort of adaptation?
@@LTPottenger i do high volume when I’m fasting, and I’m still fine. Have been doing it for two years now
@fir st I find it FEELS harder, but performance is the same or even a little better, due to the adrenaline. The strength anyway. I would not try doing german volume training while fasted or anything like that.
Hey Dr. Huberman, would you consider a healthy weight gain as a subject of one of your episodes? I think this subject needs all sorts of awareness, from health risks of being underweight to what's called 'slim shaming' and I think your approach from physiological pov would be a good addition to the conversation.
No
Yes please. I’m 59 yrs old female and struggle to gain weight. 99.9% out there is based on weight loss.
I think stress from judgemental thoughts in ourselves and others is just as harmful as having too much or too little weight - to a large extent. We are conditioned to believe we need to be or look a certain way, and this has changed dramatically through the ages. Stressing down = being able to see more clearly and make more effortless change ❤
@@pansyjordan8653 fruits are the nature food to get you fat
@@pansyjordan8653 I went down to 104 lbs (from 117 lbs) when I was suddenly ill with RA after getting a flu vaccine. I was hardly able to walk. (I’m about 5’5” tall).
I did take Prednisone, but did not want to take Methotrexate no matter how much my rheumatologists pushed me to take them.
I researched & did variety of things to get better, but fasting was the number one thing that helped me to lower the stubborn inflammation. Today I’m almost 100% better & miraculously my weight improved from 104 lbs to 112 lbs today with fasting. Even though I’m not 117 lbs, I feel very healthy & strong.
I really believe fasting is like a reset button that works when the body is out of wack. It even corrects the weight; if you’re over weight, you lose weight, and if you’re under weight it brings you back to a healthier weight.
Finally, a source I am starting to trust and way to learn what's real about fasting and how the body functions. I really appreciate your commitment to sharing real results from the science community mainstream never gets to see. There are a few things along the way I have done that have been a marked contribution to my health journey, finding you Andrew Huberman and your podcosts is turning out to be one of them.
Finally someone that dont try to sell their products. Love the work you do!
Each time I finish an episode I feel like I’ve digged a goldmine. Incredible content!
I have been doing 18/6 fasting and I lost 11 lbs and my energy level, focus, etc is great. I also battle hypertension(high blood pressure) and it`s normal now.
For how many weeks have u tried n achieved the results?
How long did it take to lose those 11 lbs on this diet and how often did you de interest from the eating schedule?
Answered so many of my questions. Thank you for sharing your knowledge!
Great tip with a sodium and lemon juice. I never thought of combining the two and definitely benefit from the lemon juice and water in the morning. I also eat a small slice of raw ginger which seems to stabilize my hunger.
This is two and a half hours of pure gold. Thank you Prof. Huberman. You truly care to share your knowledge with everyone who is wise enough to appreciate it.
Been intermittent fasting for 2 years and never realized that eating an hour before bedtime was affecting my fast results! Thank you Andrew for your science based free knowledge
thank you to Dr. Huberman, YOUR LECTURE SERIES IS AMAZING. Especially as it pertains to FASTING, you might benefit from reading Dr. Natasha Campbell-McBride, Neurologist/Neurosurgeon; Author of the GAPS Diet. one OF THE MAIN DETRACTORS FROM FASTING IS THE SICKENING DETOX affect or feeling weak sick like you're going to die etc. One of the BEST things to combat these sensations is PROPER DIGESTION. Healing and sealing the GUT Tissue is PARAMOUNT to fasting being successful . Also adding things like fats, bile, HCL, enzymes, probiotics to reboot the Pancreas and Liver, etc. help a ton when FASTING to get rid of what's coming out of the tissue. The OLE IN AND OUT, Uptake & output . How much information can you take in at once , understand apply toward something new OR Invent. AND GET RID OF before you get sick of it...
@@melanyblove Please try to say what you want in a way we can all comprehend rather than using "stream of consciousness" writing that next to no one will understand because there are zero audio or expressive clues to meaning. Be clear, use _all_ the necessary words, don't skip them. And please also use appropriate punctuation so we have a much better chance of understanding your comments. Thanks.
Not sure if I understand the I.F. concept but as a young person I naturally skipped breakfast and lunch the majority of my life because I was just not that hungry. I’d eat my main meal at night and as a result stayed super slim without restricting any calories. As I’ve gotten older I’ve incorporated an hour per day of vigorous exercise routines. I’m curious how I.F. works. My daughters blood sugar levels drop when she doesn’t eat ever couple of hours whereas I can go all day without eating and feel fine. Also she eats meat whereas I’m vegan but I’m not sure that makes a difference.
@@kathleenphillips7145 IF will naturally lower blood sugar levels. Your daughter is accustomed to certain feeding patterns that cause this reaction, the only way to fix it is to continue the new pattern until the body adjusts. Since you’ve done it so long now your brain and body have acclimated to the dietary lifestyle. Not sure if your daughter is pre-diabetic but unless that is the case she should be fine.
Wonderful, I have been through the same but also have fallen off the wagon again. I needed to hear those words and will play this clip at least monthly to keep me straight and honest. Thank you!
Man docs like yall are like angels bless
Huberman is the man! We interested in optimizing our physiological processes really can be glad to be able to listen to him. Please never stop to bring these important topics to us.
I can't express enough how important having you on the internet. it now makes sense that youtube did not help especially on the kind of topics you talk about. because it was always out of context. It is unbelievable the value you provide in this podcast. very grateful for your work!
I love this informative podcast. Thank you so much for helping me understand what time restrictive feeding is and does and why its important.I appreciate you sharing your knowledge with us. I am Pre -Diabetic and wanting to find a way to help improve my health.
I learned so much in this postcast Your information is a high level of knowledge. Thank you
Thank you! My personal biggest benefit from time restricted eating is that improves my relationship with food, mentally I feel my best when I do it
I knew he was my soul mate when he said “I can’t eat half croissant “😂👌🏾
😂
🤣🤣🤣
Yes me too
You got lots of soulmates then.
Girl you can be my soulmate anytime!!!!
Thanks so much for the effort and the tremendous work. IF just changed my life for the good. Keep crushing it!
This is the absolute single most informative and life-altering TH-cam video I have ever seen in my entire 33 years on this earth. This will shape how I live my life from now on. To present such an enormous wealth of information in a digestible and fascinating way is impressive beyond words. It just speaks to me on a level i have never before seen or heard. Bravo, sir!
Great content sir ! Also I wanted to tell all the natural weight lifters you will not lose any muscle while fasting i am doing 18 hours fast and 6 hour eating window from last one year and my muscle mass have increased calisthenics workout performance also got improved and best part saved hell lot of money! cheers to fasting
The effort you put into these videos, let alone the content, literally inspires me. Thank you!
Thank you, Andrew, for this amazing knowledge. I was an amateur bodybuilder in the late 80s and I am determined to get that fit again one more time in my early 60s and this Podcast gave me all the information I need to perfect my diet and workout schedule to fulfill my goals. I have intermittent fasted before and it made the weight drop rapidly so I know it works. With that said I never knew about the timing of eating, things that break a fast, and when to exercise for optimal fat loss, and now I do. I appreciate you so much.
Great and very useful video. I always did fasting on and off with 16:8 and 18:6 in the past year.
I recently decided to get on 20:4 schedule and it has been amazing. Lost 4kgs the first week. It feels like I can stick to this better than the other schedules because I get all the macros I need and I have good energy for the remainder of the day.
Very interesting!
- 8h feeding window
- No feeding 1h after wake up - the longer before breaking fast the better (10am to 12h)
- No feeding 2h to 3h before sleeping (6pm to 8pm)
- Going for a 30 min light walk after night eating (or any eating) for better glucose clearing
- Cold exposure increases brown fat and reduces Non-Alcoholic Fatty Liver