Andrew Huberman· PhD
but um you could you could just eat more protein um within the window that you're eating and be fine, right?
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but um you could you could just eat more protein um within the window that you're eating and be fine, right?
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people get too hung up on the actual fasting part of intermittent fasting you're you're reducing your energy intake it's a tool
we would even tell patients now to have a protein shake outside of that feeding window
we were seeing a real deterioration of body composition now were they def still definitely getting enough total protein no and that's my point so what I know was happening was they were falling behind on protein
we would even tell patients now to have a protein shake outside of that feeding window in fact I think you and I even spoke about that idea which was if it's really all about energy restriction what's an extra 200 calories outside of your feeding window exactly
in fact I think you and I even spoke about that idea which was if it's really all about energy restriction what's an extra 200 calories outside of your feeding window exactly actually if you look at some of the effects of high protein diets they actually are not dissimilar from some of the effects you get from fasting at least like liver metabolism and whatnot so you know I would say to somebody well you know don't worry about breaking your fast in terms of your eating something like you know if you're worried about it intermittently fast your carbohydrate and fat intake and just have an extra dose of protein in the morning like or essential amino acids or whatever you want right because now you're getting that anabolic stimulus spreading it out a little bit more you're making sure you get enough total protein in during the day
So, I think that if you're doing any kind of intermittent fasting protocol, whether that's timerestricted eating and you're eating all your food within like an 8 hour window, um what you really really need to keep in mind is making sure you're getting enough protein, right? Because that's that's the key um for preventing anytime you're in a caloric deficit. If you're skipping meals, you have to make sure you're going higher on the protein, even higher than you would if you weren't in a you know, caloric deficit.
Time-restricted eating produces fat loss independent of total calories.
A 72-hour fast measurably improves autophagy markers in healthy adults.
One-meal-a-day (OMAD) eating patterns increase all-cause mortality in long-running cohort data.
Eating the largest meal before 3pm improves 24-hour glucose vs. an evening-heavy schedule, calorie-matched.