禁食与限时进食对减脂和健康的影响

这 section of the episode develops the topic 通过 the following source points: Welcome to the Huberman Lab 播客, where 我们 discuss science 和 science-based tools 对于 everyday life. I'm Andrew Huberman 和 I'm a professor of 神经生物学 和 ophthalmology at Stanford School of Medicine. Today 我们're talking all 关于 fasting, 和 anytime 我们're talking 关于 fasting, 我们 are also talking 关于 eating 因为 我们 all need to eat sooner 或 later. 我们're going to talk 关于 how fasting 和 when 我们 eat influences a large range of aspects of 我们的 health 和 wellbeing, both physical 和 mental. So, well nowadays, most 人们 are familiar 与 the term intermittent fasting, also sometimes called time-restricted feeding. I think most 人们 don't 确实 understand how 那 process works. It's sort of obvious 那 intermittent fasting, aka time-restricted feeding, involves eating at certain periods of each 24-小时 cycle 或 maybe even not eating 对于 entire 天 in some cases. 但 if 你 think 关于 it, everybody sleeps eventually, 和 因此 因为 人们 don't eat 期间 their sleep, almost everybody is employing some form of intermittent fasting 或 time-restricted feeding. What 我们're going to talk 关于 today is how particular schedules of time-restricted feeding 可以 impact 我们的 health in 不同的 ways. 和 when I say 不同的 ways, I mean 我们 are going to talk 关于 how intermittent fasting, aka time-restricted feeding, impacts weight loss, fat loss in particular, 肌肉 maintenance 和 loss 和 gain, organ health such as gut health 和 liver health, the genome, the epigenome, 炎症, sickness, 恢复 和 healing 从 sickness, 运动, cognition, 情绪, 和 lifespan. So 我们're going to cover a tremendous amount of information. I promise to make it all directly accessible, regardless of whether 或 not 你 have a background in biology 和 metabolic science 或 not. I'm also going to talk 关于 a lot of tools. In fact, I'm going to discuss a number of tools 期间 today's episode 那 actually make it such 那 你 don't have to follow any feeding schedule 或 fasting schedule, same thing if 你 think 关于 it, in any absolutely strict, regimented way. Meaning if 你 were to only eat 期间 an eight-小时 period of each 天 most of the time, 但 then occasionally eat across a 12-小时 period of the 天, in theory, 那 could actually have pretty serious detrimental health effects, 和 yet there are things 那 你 可以 do to attenuate 那些 negative effects. In fact, there are things 那 你 可以 do 和 或 take 那 可以 make it as if 你 did not eat at all. 和 so 我们'll discuss what 那些 tools are. 和 in many cases, 对于 sake of health, weight loss 和 表现, making the 身体 think 那 it did not eat at all 可以 actually be quite beneficial. Today 我们're going to cover mechanism 和 我们're going to cover tools. 之前 我们 do 那, I want to highlight a particular result 那 was published recently 因为 it serves as a useful backbone as 我们 wade 进入 the conversation 关于 fasting. 这 is a 研究 那 was published in the journal, "Cell 代谢," a Cell Press Journal, excellent journal, 和 the title of the paper is Fasting 血液 Glucose as a Predictor of Mortality: Lost in Translation. 和 I'll explain what the lost in translation part means in a moment. 但 the basic takeaway of 这 研究, 和 I 应该 mention 那 the 首先 author of 这 研究 is Palliyaguru, P A L L I Y A G U R U, guru. Palliyaguru et al. The basic finding of the 研究 is 那 in humans, higher 血液 glucose is associated 与 mortality. 和 in fact, if 你 look at 血液 glucose, resting 血液 glucose across the lifespan, what 你 find is as 人们 age, resting 血液 glucose goes up. Now 这 is 非常 interesting 因为 对于 a long time it was thought 那 代谢 actually goes down as 我们 age, 和 to some extent 那's true, 但 the reductions in 代谢 are not nearly as robust as 我们 once thought 那 they were across the lifespan. 然而, unless there's something done to mitigate the 增加 in 血液 glucose associated 与 the aging, almost everybody experiences a gradual 但 regular 增加 in resting 血液 glucose 那 predicts mortality. Now, the title, as I mentioned, is "Fasting 血液 Glucose as a Predictor of Mortality: Lost in Translation." 和 the reason 那 they included "lost in translation" in the title is 那, what I just told 你, 那 增加 in resting 血液 glucose predict mortality, 或 are correlated 与 mortality, is true 对于 human beings 和 对于 nonhuman primates, monkeys. 但 the opposite is true in mice. 和 so I thought it was 重要 to use 这 研究 as an example of where 研究 in mice 经常, 但 not 总是, translate to humans 和 to nonhuman primates.