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: https://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: https://youtu.be/9tRohh0gErM Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.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: https://www.hubermanlab.com/disclaimer