Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Essentials
Andrew Huberman
28 ago 2025
Mindsip insights from this episode:
Use salt in water to stabilize blood volume during fasting
Consuming a small amount of salt in water can alleviate the lightheadedness and shakiness of fasting by stabilizing blood volume, not by providing energy.
Establish consistent feeding window for optimal health benefits
Having a regular, consistent feeding window each day is more important for health benefits than having a very short window that drifts around from day to day.
Balance fed and fasted states for optimal metabolism
A simple way to think about metabolism is that being in a fed state promotes cellular growth, while being in a fasted state promotes cellular repair and clearance.
Consider berberine as a metformin alternative for glucose management
The over-the-counter supplement berberine is a glucose disposal agent with effects that are almost identical to the prescription drug metformin.
Walk 20-30 minutes to enter fasted state quickly
A light 20-30 minute walk after your last meal can significantly accelerate the body's transition from a fed state to a fasted state.
Ingest protein early for optimal muscle growth
Ingesting protein early in the day appears to be most beneficial for muscle hypertrophy, regardless of when you perform resistance training.
Restrict food intake to anchor your genes for better health
Restricting your food intake to a specific window anchors the 24-hour cycle of 80% of your body's genes, which is crucial for health.
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