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.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanCarbon: https://joincarbon.com/hubermanLMNT: https://drinklmnt.com/hubermanJoovv: https://joovv.com/hubermanTimestamps(00:00) Intermittent Fasting, Time-Restricted Eating (TRE)(00:50) Diet, Weight Loss, Calories & Hormones(05:50) Body’s Response to Eating vs Fasting, Fasting Duration(09:04) Sponsor: Carbon(10:50) Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm(16:19) Optimal Meal Timing, Tool: Extend Sleep-Related Fasts(21:29) Sponsors: AG1 & LMNT(24:02) Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity(26:55) Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk(28:36) Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR(31:46) Gut Microbiome; Transitioning to Intermittent Fasting & Individualization(34:03) Tool: 8-Hour Feeding Window & Weight Loss(35:25) Sponsor: Joovv(36:40) What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting(39:42) Tool: Ideal Feeding Window Guidelines; Exercise & Social ConsiderationsDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices