Fasting protocol

Here are key insights on fasting protocols discussed by Andrew Huberman in various episodes of the Huberman Lab.

Foundational Fasting Protocol

1. Morning Protocol: Avoid ingesting any food for the first hour after waking, and potentially longer. This approach has benefits for metabolic health and weight management (1).

2. Evening Protocol: Do not consume food or liquid calories for two to three hours prior to bedtime. This supports liver health and aids metabolic processes during sleep (1).

3. Fasting During Exercise: Training in a fasted state can enhance fat oxidation and performance. It is suggested to perform high-intensity workouts first, followed by moderate-intensity cardio while fasted to maximize fat burning (2).

4. Meal Timing: Skipping breakfast or dinner can be effective. Aligning fasting with the sleep cycle (e.g., not eating shortly before bed) can enhance the benefits of intermittent fasting (3, 4).

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     1

     Fasting Basics

     00:39:57
     
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     2

     Fasted Exercise Benefits

     01:20:29
     
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     3

     Fasting Insights

     00:34:46
     
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     6

     Timing of Eating

     00:28:46
     

Additional Considerations

• Hydration: It's essential to stay hydrated during fasting. Some individuals find benefits in adding electrolytes if they experience lightheadedness (5).

• Caffeine Use: Consuming caffeine while fasted can potentially lead to enhanced effects. Many people prefer to train in a fasted state while consuming caffeine for better energy and focus during workouts (6).

Overall, the protocol emphasizes the timing of food intake relative to sleep and exercise to enhance metabolism, support fat loss, and improve overall health. For further exploration on these topics, you can listen to the specific episodes mentioned.