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Intermittent Fasting Basics

• Intermittent fasting influences weight loss, fat loss, muscle maintenance, organ health, inflammation, and even cognition and lifespan
• Higher resting blood glucose correlates with mortality in humans - but results in mice can be opposite, so species context matters

Time-Restricted Feeding Science

• Knowing the biological mechanisms (glucose, insulin, clock genes) provides flexibility and control over your eating schedule
• Landmark study: mice eating high-fat diet only during 8-hour window maintained weight, while same calories eaten freely caused obesity

Practical Protocol

• Core rules: no food for first hour after waking, no calories 2-3 hours before bed, and keep feeding window consistent across the week

Notable Quotes

• "When you eat is as important as what you eat, at least as it relates to health parameters, in particular, liver health and mental health." - Andrew Huberman
• "Restricting your feeding to a particular window every 24 hour cycle has clearly been shown now in mice and in humans to enhance liver health." - Andrew Huberman