## Metadata author:: [[@Huberman Lab]] publish_date:: reviewed_date:: ```dataview TABLE notes FROM "" where file.name = "% 2023-03-06 Effects of Fasting & Time Restricted Eating on Fat Loss & Health Episode 41" ``` ## Highlights - Speaker 1: a lot of biology will Speaker 0: agree that there are many factors that impact that calories burned part of the equation. Some of those are obvious. So for Speaker 1: instance, amount of exercise type of exercise basil metabolic rate, how much Speaker 0: energy one burns. Speaker 1: Just sitting there. I've talked before on this podcast about meat, non exercise induced thermogenesis where if people bounce around a lot and fidget a lot, Speaker 0: They can burn anywhere from 800 to 2000 Speaker 1: calories per Speaker 0: day. So they're Speaker 1: quote unquote basil Speaker 0: metabolic rate is Speaker 1: actually much higher simply because they're fidget ear's, Whereas people who tend to be more stationary have a lower basal metabolic rate. On average, there's great science to support this metabolic factors. Speaker 0: And hormones are also very important hormones such as thyroid [(Time 0:16:44)](https://www.airr.io/quote/63ffbd0dd9bdc7e23fde3dd3) - notes:: Fidgeters burn dramatically increased amount of calories, in addition to their basal metabolic rate - Speaker 1: hungry or looking for food or foraging for food or wanting food or trying to resist Speaker 0: food. We're just sleeping. Speaker 1: There's something special about the fasting that occurs during Speaker 0: sleep because it's associated with a number of processes that relate to the so called lymphatic system, the movement of lymph like Speaker 1: fluids and other fluids through the brain and kind of sweeping out garbage disposal if you will, clearing out of the metabolic debris and some of the auto faggy that's Speaker 0: associated with Speaker 1: bad processes in the brain. So we could do a whole episode on this, but Speaker 0: essentially during sleep and in particular during fasted states of sleep, we are undergoing a number Speaker 1: of automatic seller processes that clear out debris from our brain [(Time 0:49:27)](https://www.airr.io/quote/63ffe17bd9bdc7e23fe29fb3) - notes:: This really seems to jive well with Buddhist monk eating habits no eating after noon and slightly delayed breakfast - Speaker 0: you're still eating Speaker 1: in some sense. So it should be somewhat obvious that very large meals are going to take longer to digest them. Very small meals. So that will impact how slowly or quickly you migrate from a fed state to a fasted state. There's no way I can spell out what exact volume of food you should ingest based on the size of your stomach and et cetera, Speaker 0: but you're all familiar with being extremely full, very Speaker 1: full, comfortably full, somewhat full or not feeling full and feeling hungry. Speaker 0: So learning to gauge food volume is important. Also, Speaker 1: foods that include some fats or a lot of fats will tend to slow gastric Emptying time and [(Time 0:53:45)](https://www.airr.io/quote/63ffe230d9bdc7e23fe2b307) - notes:: Does this stand support a standard Asian diet of higher carbs via rice and noodles? - Speaker 0: is better able to undergo hypertrophy. Bye virtue of the fact that there's better or enhanced protein synthesis early in the day because of the expression Speaker 1: of one of these particular clock genes called beam all B. M. A. L. Speaker 0: Be male regulates a number of different protein synthesis pathways within Speaker 1: muscle cells Speaker 0: such that eating protein early in the day supports muscle tissue maintenance and or growth. And in this study they also looked at the effects Speaker 1: of supplementing. So called B. C. A. S. Branched chain amino acids which is popular in bodybuilding circles and in strength training circles and Speaker 0: B. C. A. S. Are Speaker 1: essential components of a number of different [(Time 1:04:06)](https://www.airr.io/quote/640616158cd409e420e3f7ff) - notes:: To promote muscle growth and maintenance Austero adhering to time restricted eating wait one hour after waking up before 10 o’clock to consume some protein and or BCAAs - Speaker 0: out of glucose from your system can be accomplished Speaker 1: through a number of different Speaker 0: means, but light movement or exercise Speaker 1: does increase gastric emptying time. Speaker 0: So for instance, if you were to eat a meal that ended Speaker 1: at eight Speaker 0: P. M. And Speaker 1: then plop to the couch, watch tv or get on your computer or go to sleep, Speaker 0: it would be five or Speaker 1: six hours until you Speaker 0: have transitioned from a fed state to a fasted state. Speaker 1: However, you can accelerate that considerably by taking a 20 or 30 minutes. Just light walk, it doesn't have to be speed walking. It certainly doesn't have to be jogging, but just walking outside or moving around. Speaker 0: So glucose clearing is an [(Time 1:14:50)](https://www.airr.io/quote/640646268cd409e420e963de) - notes:: Glucose clearing by doing a 20 to 30 minute walk after a meal this can expedite the time but your body takes the process the mail I can move back along through to the fasted state