Uploaded August 2025 | Updated September 2026, 2 weeks ago
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.
Episode show notes: go.hubermanlab.com/CcvKrMh
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: youtu.be/9tRohh0gErM
Watch more Huberman Lab Essentials episodes: youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
*Follow Huberman Lab*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
X: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Timestamps*
00:00:00 Intermittent Fasting, Time-Restricted Eating (TRE)
00:00:50 Diet, Weight Loss, Calories & Hormones
00:05:52 Body’s Response to Eating vs Fasting, Fasting Duration
00:09:04 Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm
00:14:32 Optimal Meal Timing, Tool: Extend Sleep-Related Fasts
00:19:42 Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity
00:22:34 Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk
00:24:16 Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR
00:27:25 Gut Microbiome; Transitioning to Intermittent Fasting & Individualization
00:29:43 Tool: 8-Hour Feeding Window & Weight Loss
00:31:05 What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting
00:34:08 Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations
Disclaimer & Disclosures: hubermanlab.com/disclaimer
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.
Episode show notes: go.hubermanlab.com/CcvKrMh
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: youtu.be/9tRohh0gErM
Watch more Huberman Lab Essentials episodes: youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
*Follow Huberman Lab*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
X: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Timestamps*
00:00:00 Intermittent Fasting, Time-Restricted Eating (TRE)
00:00:50 Diet, Weight Loss, Calories & Hormones
00:05:52 Body’s Response to Eating vs Fasting, Fasting Duration
00:09:04 Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm
00:14:32 Optimal Meal Timing, Tool: Extend Sleep-Related Fasts
00:19:42 Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity
00:22:34 Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk
00:24:16 Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR
00:27:25 Gut Microbiome; Transitioning to Intermittent Fasting & Individualization
00:29:43 Tool: 8-Hour Feeding Window & Weight Loss
00:31:05 What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting
00:34:08 Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations
Disclaimer & Disclosures: hubermanlab.com/disclaimer
