How Fasting & Caloric Restriction Impact Health | Dr. Satchin Panda & Dr. Andrew Huberman

Dr. Satchin Panda and Dr. Andrew Huberman discuss the relationship between caloric restriction and time-restricted feeding, revealing surprising insights into longevity and challenging popular interpretations of intermittent fasting.
Satchin Panda, PhD, is a professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Dr. Satchin Panda: Int...
Show notes: www.hubermanlab.com/episode/d...
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[@HubermanLabClips]

This clip is from the Huberman Lab episode "Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity." The full episode can be found on KZbin here: kzbin.info/www/bejne/bYOWXmZ-h5tgq5Y

[@AlwaysSummer63]

Is this page actually associated with the Huberman lab or is it stolen content? I don’t want to support pirate pages.

[@longtrankim2622]

​@@AlwaysSummer639oòo9oô

[@JohnG78411]

Good question. I share the approach. I went to his main web page -> his main channel on KZbin. This channel was linked there = Yes it is legit.

[@Frodoswaggns]

This is why outcome data when it comes to health is the most important in science imo. We don't have the biomarkers, but we know the behavior that produces incredibly good outcomes, align with it now and science will catch up.

[@LZLZ0123]

I think the time restriction can help you stick to calorie restriction. Adherence is not an issue when feeding mice.

[@rosemariejoseph1833]

I have lost 100 pounds on intermittent fasting. After trying every diet this was my life saver trust me it works my life has changed

[@donerkebabe4745]

Good job! What length of eating window did you settle on? And did you tend to eat earlier or later in the day? Did you combine IF/TRE with any other strategies, such as keto or higher protein/lower carbs/higher fibre/veggies etc? Any other thoughts/observations? Thanks 🙏

[@Eysc]

nice job. do you smoke or drink?, what time window do you use?, age?

[@jeetkunedophysiologymore4221]

I used intermittent fasting to reset my Body but remember the most important thing is knowing your OWN body and whatever You respond to the best.

[@rosemariejoseph1833]

@donerkebabe4745 I did the 16:8

[@rosemariejoseph1833]

@Eysc No I don't smoke but I drink dry wine on the weekend. It was the 16:8

[@Niclas.Gutknecht]

🎯 Key Takeaways for quick navigation: 00:02 🐭 *Caloric restriction study overview* - Overview of a caloric restriction experiment in mice and rats. - Reduced calorie intake by 20-30%, resulting in extended lifespan. 03:01 🔄 *Time-restricted feeding vs. Caloric restriction* - Discussion on whether the benefits of caloric restriction are due to reduced calories or timing. - Experiment using a smart case to distribute calories throughout the day and night. - Findings showing a 10% increase in lifespan with time-restricted feeding. 04:59 🍽️ *Interpretation of news headlines* - Addressing different interpretations of a study on time-restricted feeding. - Emphasis on the value of time-restricted feeding beyond weight loss. - Differentiating between weight loss and potential health benefits. 06:25 ⏰ *Time-restricted feeding and longevity* - Examining the impact of time-restricted feeding on longevity. - Joe Takahashi's study showing a 20% increase in lifespan when feeding within the active cycle (daytime). - Further increase to 35% when fed during the nighttime. 08:28 🧪 *Biomarkers and predictions* - Discussion on biomarkers and their inability to predict the benefits of caloric restriction on longevity. - Lack of differences in body weight and composition across different feeding patterns. - Acknowledging potential undiscovered biomarkers related to longevity. 11:00 🌐 *Human study on time-restricted feeding* - Clarifying the human study involving time-restricted feeding within a habitual 10-hour window. - Comparing outcomes of caloric restriction within an 8-hour window and portion control within a 10-hour window. - Absence of significant differences in weight loss with a 2-hour feeding window change. Made with HARPA AI

[@COO415]

Fasting Mondays and Thursdays for a year knocked my blood sugar levels from 6.2, which is prediabetic to 4.8 - 5.5 consistently. No meds or any change of lifestyles. I fast from down to sunset and after that I eat normal. No insane 24 hours or many days of fasting. Summers I thought will be tougher 'cos of longer day light. Its amazing how your mind and body switched seamlessly.

[@ahmedtaimoor1]

Following the sunnah?

[@COO415]

@@ahmedtaimoor1 All praises be to Allah, Lord of the worlds ❣️. Of course, I fast as Sunnah, which is important to purify your intentions to fast for the pleasure of God. Any health benefits is an icing on the cake .

[@RoboGS1200]

I have been doing intermittent fasting and am still alive so it must be working

[@60-Is-The-New-30]

Duhhhh! What kind of logic is that? Why would it kill you? Intermittent fasting or any manipulation of your diet will not make you live to 150. All this nonsense is absurd. We are not mice and we don't eat 9 times per day. Eat right, eat healthy, exercise sleep, etc. THAT IS THE ONLY THING THAT CAN HELP YOU LIVE TO YOUR FULLEST POTENTIAL! All this nonsense about CR and IF helping a human live longer is pure bull***

[@chrisk1948]

I have NOT been intermittent fasting (nor do I have any plans to do so), and I'm still alive, so . . .

[@conlawmeateater8792]

I intermittent fasting. I like the feeling of hunger. Helps me kick ass when I'm studying and working

[@60-Is-The-New-30]

@@chrisk1948 exactly my point.

[@alihilmi]

I wish Dr. Panda could have made his point more clearly and conclusively.. He explains in a very circumstantial way, unfortunately.

[@SydneyCarton2085]

Wouldn't the sleep deprivation in order to snack around the clock offset the benefits of caloric restriction on mice? Is this why the smaller eating window with the same calories be more beneficial because these mice get to rest? Even more Meta... Could the hours spent not sleeping be considered extra life since they are active?

[@donerkebabe4745]

Wow That’s deep! 🤭 If you were serious in your latter question, I don’t think so, because when calculating human lifespan, we don’t differentiate between hours awake vs. asleep. Also, in all cases, the reduced quality of life would surely offset any length of life, if we were to take #/hrs awake per 24hrs, so we couldn’t claim it offered any kind of health/experience benefit. But I like your expansive thinking 🤔💭

[@bignoknow]

I can’t help but think videos like this don’t push health and wellness forward, but rather add to peoples confusion and stress.

[@beloffmichael]

I've watched it twice now and still haven't really picked it up. I think this is going to require taking notes 🤦

[@jacklan4103]

All you need to know is to not overeat it. It's that simple. I think people like to get too technical about almost everything which would only lead to confusion.

[@allanblom6644]

What about physical activity of the mice. Does the frequency of eating lead to more active mice and could that not have an impact on longevity?

[@jasoncarby4780]

Been fasting for years. Happier when i stick to it then when i over eat , and eat crap

[@alienautopsy9326]

Correlation does not mean causation. Hats off to whiever. started that on KZbin comments. Eventually there will be so many studies that contradict each other it will come down to the individual and their lifestyle.

[@user-hb1zs9do4o]

What about intermittent fasting with respect to body fat utilisation, when coupled with a slight caloric deficit or even at maintenance - is there a favourable effect?

[@jimbobkitty]

how about CR versus methionine restriction

[@donerkebabe4745]

Even if (in mice and/or in humans) it could be shown that IF/TRE did NOT facilitate significant weight loss, that leaves open the question of whether it facilitated body FAT loss, which is surely the holy grail. My gut feeling is that during an IF/TRE eating pattern, a even greater percentage of any weight loss would be due to fat loss, based on my own anecdotal experience) Thoughts?

[@samuelkorger3567]

Nothing I’m about to say is medical advice. As someone with T1D I’ve found intermittent fasting to be useful if done with great caution. Having a continuous glucose monitor helps make this safer. When I stop eating at 9 pm, and then start eating again the next day at noon, I have very ideal blood sugar (90-120 mg/dl) before meals and have to use less insulin at meal time. Over time I found that I require less long acting insulin as well to keep within ideal BG range. The downside is obviously the extra discipline to keep doing this, and also the risk of hypoglycemia events.

[@dopamine-87]

I literally just watched a youtube video that looked at recent studies proving you're better off eating 3-4 high protein meals a day. At this point im absolutely convinced no one farkin knows anything 😂

[@nickolaskellich2436]

Make sure to check your sources. Anybody can upload to KZbin

[@dopamine-87]

@nickolaskellich2436 yeah they're a professor so i believe they know what they're talking about. Not just some youtube wanna be. Anyway, no one knows shit 🤣

[@user-qe7fb6gd6c]

​@dopamine-87 this is true. One video says it's bad one says it's good. Most important thing is do what suits you

[@amalksuresh2538]

Probably different for different groups of people. The best approach would be try all kinds for a month atleast and choose the one that feels and gives best results

[@ArleneSalome]

Thanks for the video, but I find that the interviewer talks way too much and in a confusing, complicated way. Better would be to let the scientist talk and not interrupt him so often.

[@candicewright5421]

Currently, I am self experimenting with calorie deficit with fasting while watching my protein. The eating window is between 12pm to 4pm or to 3pm sometimes 3pm to 4pm lol 😂 I like self experimenting, I'm not new to weight loss, and have had alot of success with calorie deficit.

[@user-gp1zv5pn2o]

Limiting food and drinks, fasting, resting, meditating, giving your body the energy to self heal 🙏✝️🤴🤴🤴🤴🤴🤴🤴🤴

[@SIMKOSII]

This is Intuitive.

[@Neeeenarrrrrr2023]

Can someone please let me know how eating below maintenance is possible for your lifespan? I feel as if it would just cause you to keep losing weight and it is confusing to me. Thanks a lot.

[@user-qe7fb6gd6c]

I'm pretty sure a deficit is only required to reach your goals/healthy weight once that's achieved maintenance calories mixed with exercise will keep you lean and healthy

[@adamnowak1627]

Okay, from what I understood the studies showed only the CR groups, what about the groups that eat without CR (ate on maintenance level of calories) but with the Time Restricted Eating like 12 or 2 hours?

[@christianvelez7295]

Good point

[@gregordefregger4847]

Can anyone explain me how "caloric restriction" on this regular basis works? If someone lets say has a deficite from 200kcal per day, after some time he must loose so much weight that he will simply die? (because he has no muscles or fat anymore) As far I know: for a maintanance of Bodyweigt, you must get in what you put out on calories. And I think nobody wants to loose kg until he or she is underweight (or some do) thx for an explanation

[@timmyzsearcy]

Can someone please summarise this? Was there a difference in 3hr vs 12 hr?

[@ninaaleksic7298]

nope, longevity remained the same across both mice groups.

[@ninaaleksic7298]

from what I understood they concluded that calorie restriction (CR) alone showed a 10% increase in longevity of mice. In addition, adding a time restriction factor (regardless of it being a 12hr or 2hr window) showed a 20% increase in longevity, AND if time restricted CR to active cycle periods (daytime for humans) then it showed a 35% increase in longevity.

[@memastarful]

❤So fascinating is the body❤

[@saara1296]

So fascinating is the creator of the body

[@memastarful]

@@saara1296 amen

[@VictorS93]

I've got an important question, what food do the mice eat? If you feed humans LESS processed food, they'll likely live longer too.

[@vibhabhandari7861]

How are studies performed on rats used to determine human, behaviour and adaptation towards food?

[@jacklan4103]

Because rats are mammals and have similar genetic materials as humans. They are also cheaper and easier to perform research on since they have a shorter lifespan. I don't think you can get a human to follow a strict protocol in the name of research for 50+ years which is why rats are used.

[@TropicOfCancer1998]

Humter gatherers for hundred thousands of years did not had the luxury to only eat at daytime in a time restricted fashion. Maybe our body eventually become adapted to that inconsistencies

[@user-jx9od5xu3w]

🎯 Key Takeaways : 00:02 🐀 Caloric Restriction and Extended Lifespan - Discussion of an experiment by Joe Takahashi's lab on caloric restriction, - Reduced calorie intake by 20% or 30% in rats and mice extended their lifespan by giving food at once. 04:01 🍽️ Time-Restricted Feeding and Caloric Restriction - Exploring the connection between caloric restriction and time-restricted feeding, - Comparing the benefits of caloric restriction and time-restricted feeding. 06:56 🕒 Optimal Eating Timing for Lifespan Extension - Examining the effects of eating timing on lifespan, - Differentiating between distributing calories throughout the day and restricting eating to the active cycle. 09:28 📊 Biomarkers for Longevity - The challenge of finding biomarkers for predicting longevity, - Lack of identifiable biomarkers in an experiment related to caloric restriction and eating timing. Made with HARPA AI

[@Mikewazowski-xf8qu]

Noted: It's not just about eating less, but when you eat. Reminds me of my uncle who swears by his strict meal times-he's the oldest in our family and still going strong. Seems like he might have been onto something all along without diving into the science behind it. Time to consider reprogramming my meal clock! ⏰🍽️

[@GJJC13]

Does intermittent fasting have any health advantages other than reducing weight? Seems that you only lose weight because you're eating less hours so you tend to eat less. But intermittent fasting is also said to have many advantages regarding insulin resistance and others. I find the above video too long for such a lack of a final conclusion.

[@COO415]

@Computer-Desk...I'm solely speaking for myself. After I crossed the rubicon of 50 yrs, my blood sugar levels kept creeping up & up to 6.2, which is prediabetic. Doc says let's monitor it before meds. Being a Muslim, fasting is not new to me anyway. One MUST fast the month of Ramadan. But what is tough to do is the superrogatory, meaning not obligated. For example, prophet David - peace be upon him, is said to fast every other day. Prophet Muhammad, peace be upon him, fast Mondays & Thursdays or three days of the months, which are called the white nights - full moon days. Now, back to me. What I did was purity my intentions (matters a lot) that my fasting is for God alone and any health benefits downstream is an extra bonus. Boy, did I see results. After a year of fasting Mondays/Thurs, my sugar level is now btw 4.8 - 5.5 consistently. Keep in mind, no meds or any change in lifestyles. My doc asked, what did you do?. I said "fasting". He was stunned & then said there are literatures on that. That's the health benefits of fasting for me, I do believe it with a moral certainty. Sorry for the long post. Gracias.

[@GJJC13]

@@COO415 Thank you so much for your great explanation! I am also interested in the above benefits you mention. Very convincing. Was your "Monday/Thursday" fasting "intermittent fasting" (e.g. 16 - 18 straight hours per each of those days) or was it a straight 4-day fasting (96 hours straight) from Monday to Thursday? Thank you again for your information.

[@user-ix1fh4ny5d]

This is a scientific discussion given to you by two leaders of their field, completely free of charge. You are being rude and ignorant.

[@mfawls9624]

​@@COO415Interesting. Fasting is part of the Christian heritage too. I have been fasting for about two years now. Mostly just because and lately I have been thinking I ought to change my internal focus for fasting away from the temporal and more toward the infinite. I'm not sure how to do it in a sincere way. So good on you for your intent.

[@thegivpmn9565]

​@@GJJC13i often do monday/thursday fast. It's not in numbers like 16 or 18 hours but "before the sun rises till after sunset" . I personally eat at night and wake up just before sunrise to drink lot of water. And, it's more like religious than just for diet etc. You go no food, no water, no cigarette, no sensory pleasure including sex/mastrubation/pornography etc... . I am guessing the "no water" part is most difficult. .. .. . And yes, fasting if done right is way more beneficial than just "restricting calories" . Watch on KZbin "dr. Eric fasting ". He explains all well

[@labbe52]

💯❤

[@yardmama3660]

I feel like I just developed ADD and need the FOR DUMMIES versions of all these podcasts, videos, and clips!

[@sabu.augustine]

Satchin has got a very heavy Odia accent (Eastern India)

[@shashiDodderi]

Please beware of the fact that human evolution of metabolism is unique and even diverged from even other apes.

[@mohammadhassanpour863]

So basically, eat less and eat and night. The time window length doesn't have a very significant effect on longevity or weight less, but its timing does effect longevity

[@simonmooney944]

Wtf is going on here, fasting no longer works? After all this

[@user-gp1zv5pn2o]

🙏✝️🤴🤴🤴🤴🤴🤴🤴🤴🤴👏👏👏👏👏👏👏

[@kulsumtaibani2790]

Alhumdulillah.....in islam fasting time is very excellent .

[@dravrahamrosenzweig]

islam is ridiculous, gaza is ours now...

[@jb-vs2ck]

Really interesting information, except Huberman kept interrupting to "clarify" which was really annoying and impeded the otherwise great information flow from Dr. Panda (and other guests). Dr. Huberman, please work on your interviewing skills, we want to hear what YOUR GUESTS are saying.

[@ReflectionOcean]

Eat less calorie; eat at night

[@22PK22]

Eat at night is for mice, humans are diurnal meaning active during daytime, so for us its eat during day and stop post evening.

[@Sandrae7560]

@@22PK22 Thanks, I was a bit confused with the feeding time..

[@Amro248]

Wake up, this is the Islamic fasting. Eventually the science will lead us toward Islam in every matter of life.