要点解析：禁食与限时进食对减脂与健康的影响

欢迎来到《赫伯曼实验室精华》，我们将重温往期节目，为您带来最有力、最实用的基于科学的工具，助力心理健康、身体健康和表现提升。我是安德鲁·赫伯曼，斯坦福医学院神经生物学和眼科学教授。今天我们要讨论的是间歇性禁食（又称限时进食）如何影响减重，特别是减脂，肌肉的维持与增减，器官健康（如肠道和肝脏健康），基因组与表观基因组，炎症，疾病，康复与痊愈，运动表现，认知功能，情绪以及寿命。接下来，让我们聊聊进食时身体的变化，以及禁食或断食时的生理反应。若论互联网上最具争议的话题，饮食与营养绝对名列前茅。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford school of medicine. What we're going to talk about today is how intermittent fasting AKA time restricted feeding impacts weight loss, fat loss in particular, muscle maintenance and loss and gain, organ organ health, such as gut health and liver health, the genome, the epigenome, inflammation, sickness, recovery, and healing from sickness, exercise, cognition, mood, and life span. So let's talk about eating and what happens when you eat, and let's talk about fasting or not eating and what happens when you fast. If ever there was a topic that is controversial, especially on the internet, it is that of diet and nutrition.

因此我带着微笑和期待踏入这个领域，准备好迎接各种“但是”——“但是这个研究显示”“但是那个数据表明”。关键在于，我们必须精确定义营养讨论的具体范畴。举个例子，我斯坦福的同事克里斯·加德纳教授（一位杰出的营养学专家，曾主持多项关于营养对健康影响的重要研究）在2018年发表于《美国医学会杂志》的研究，比较了两种特定饮食方案对减重的影响。

So I'm wading into this with a smile and in eager anticipation of all the, but, but, but this and, but that and wait, but this showed that. Here's the deal. We need to precisely define what it is that we're talking about when we talk about nutrition. I'm going to give you an example of a study that was published a few years ago, 2018, by a colleague of mine at Stanford, Chris Gardner, a terrific professor of nutrition and has done a lot of important studies on how nutrition impacts different aspects of health. This paper where Chris is the first author, it's Gardner et al 2018 JAMA looked at weight loss in people following one particular diet versus another particular diet.

这项为期12个月的减重研究虽然也考察了其他参数，但核心结论是：遵循健康低脂饮食与健康低碳饮食（含更高比例膳食脂肪）的人群，体重变化并无显著差异。这在营养学界和大众中引发轩然大波——任何了解营养学的人都会立刻指出，低碳高脂与高碳低脂饮食对机体有全然不同的影响。确实如此，但该研究聚焦的正是减脂与减重这一具体维度。

And this was a twelve month weight loss study. So it was focused specifically on weight loss, although they looked at some other parameters as well. And the basic conclusion of the study was that there was no significant difference in weight change between people following a healthy, low fat diet versus a healthy, low carbohydrate diet with significantly more dietary fats in them. This caused a lot of ripples in the world of nutrition and nutritional science, and certainly in the general population, because anyone that understands diet and nutrition would immediately say, but wait, there are all sorts of different implications of eating one type of diet, say low carbohydrate, higher fats versus a higher carbohydrate, lower fat diet. And indeed there are, this study was focused specifically on fat loss and on weight loss.

因此当我们讨论限时进食时，必须明确其具体效应及特定时段进食方式的影响。我们将反复强调研究是在小鼠还是人类（运动员/男女群体）中进行。加德纳团队的研究堪称典范，它清晰表明：若核心目标仅是减重，只要消耗热量大于摄入热量，饮食内容并不重要。但稍有生物学常识的人都会认同，影响“热量消耗”的因素极为复杂——包括运动量、运动类型、基础代谢率（静息能耗），以及我曾在本播客提到的NEAT（非运动性活动产热）：好动者每日可因此多消耗800-2000卡路里。

So, as we discuss time restricted feeding, we need to be very precise about what are the effects of time restricted feeding and of eating in particular ways at particular times, we are going to emphasize again, whether or not the study was done in mice or in humans, in athletes and men and women or both, but the study from Gardner and colleagues is a beautiful study and really emphasizes that if one's main goal is simply to lose weight, then it really does not matter what one eats provided that the number of calories burned is higher than the number of calories ingested. However, anyone out there who understands a little bit of biology or a lot of biology will agree that there are many factors that impact that calories burned part of the equation. Some of those are obvious. So for instance, amount of exercise, type of exercise, basal metabolic rate, how much energy one burns just sitting there. I've talked before on this podcast about NEAT non exercise induced thermogenesis, where if people bounce around a lot and fidget a lot, they burn anywhere from 800 to 2,000 calories per day.

这意味着他们的基础代谢率因肢体活动而显著提升，而静态人群平均代谢率较低，这有充分科学依据。代谢因子与激素同样关键——甲状腺素、胰岛素、生长激素、性类固醇激素（睾酮与雌激素）的水平会深刻影响“热量消耗”环节。因此当网络或播客中出现“这是理想饮食”或“热量平衡无关紧要/唯一重要”的论调时，请记住：虽然热量平衡是基础真理，但激素因素及饮食方案的实施背景同样至关重要。

So their basal metabolic rate is actually much higher simply because they're fidgeters, 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 and hormones are also very important. Hormones such as thyroid hormone and insulin and growth hormone, and the sex steroid hormones, testosterone and estrogen, those levels will also profoundly influence the calories out, the calories of burn component of the calories in calories out equation. So if out there on the internet or in listening to a particular podcast or speaker, somebody says, this is the ideal diet or calories in calories out does not matter, or calories in calories out is the only thing that matters. I think it's very important to understand that there are some foundational truths such as calories in calories out, but that of course hormone factors and the context in which a given diet regimen is taking place are exceedingly important.

我们无法深入探讨每种饮食计划的全部维度（如前所述减重、减脂、肌肉、器官、基因组、表观基因组、炎症、运动、认知、情绪及寿命等），但今天将精准解析限时进食——动物与人类研究均表明，它能对减重减脂及多项健康指标产生强大积极影响。近10-15年涌现的精彩文献显示：确实存在适合您的完美饮食方案。今天我将为您揭示其机制，助您定义个性化理想饮食，并通过进食安排最大化实现目标。

So there's no way that we can drill into every aspect of a given feeding plan or feeding schedule that would allow us to tap into every aspect of the list that I read out before weight loss, fat loss, muscle organ, genome, epigenome, inflammation, exercise, cognition, mood, and lifespan. But today we're going to be very precise about how time restricted feeding, it's very clear from both animal studies and human studies can have a very powerful and positive impact on everything from weight loss and fat loss to various health parameters. This is a beautiful literature that's emerged mostly in the last ten or fifteen years. So there is a perfect diet for you. And today I'm going to arm you with the mechanisms and understanding that will allow you to define what that perfect diet is, and will allow you to eat on a schedule to eat the things that are going to best serve your goals.

关于进食的简单法则：首先，进食通常会导致血糖和胰岛素水平上升（胰岛素负责动员血液中的葡萄糖）。上升幅度取决于食物类型与摄入量。

Some simple rules about eating. First of all, when you eat, typically your blood glucose, your blood sugar will go up. Also insulin levels will go up. Insulin is a hormone that's involved in mobilizing glucose from the bloodstream. How much your glucose and insulin go up depends on what you eat and how much you eat.

一般而言，单糖（包括水果中的果糖）及蔗糖、葡萄糖等简单糖类比复合碳水化合物（如谷物、面包、面食）更显著提升血糖和胰岛素；而后者又比生菜、西兰花等纤维类碳水影响更大。蛋白质影响适中，脂肪对血糖和胰岛素的提升作用最弱。因此食物选择直接决定血糖胰岛素曲线的陡峭程度——个体健康状态也会影响这一曲线的形态。距上一餐时间越长，通常血糖胰岛素水平越低，而GLP-1（胰高血糖素样肽-1）等激素水平越高（胰高血糖素在禁食或低血糖状态下分泌，通过脂解等方式动员体内脂肪等能量来源，也可能利用碳水化合物甚至肌肉供能）。

In general, simple sugars, including fructose from fruit, but also sucrose and glucose and simple sugars will raise your insulin and blood glucose more than complex carbohydrates, things like grains and breads and pastas and so forth, and grains and breads and pastas and so forth will raise your blood glucose more than fibrous carbohydrates like lettuce and broccoli and things of that sort. Protein has a somewhat moderate or modest impact and fat has the lowest impact on raising your blood glucose and blood insulin. So what you eat will impact how steep arise in blood glucose and insulin takes place. And there are a number of factors that are related to your individual health that will also dictate how steep and how high that rise in glucose and insulin will be. The longer it's been since your last meal, the lower typically your blood glucose and insulin will be, and the higher things like GLP-one, glucagon, like peptide-one, glucagon being a hormone that's also secreted when you are in a fasted state or a low blood glucose state, it's involved in mobilizing various energy sources from the body, including fat through what we call lipolysis, also using carbohydrates and potentially even using muscle as a source of energy.

以上是关于进食与禁食生理反应的密集信息，简言之：进食时血糖胰岛素上升，禁食时下降并伴随其他激素上升——存在与禁食状态和饱食状态对应的不同激素。最关键的是要理解：与所有生物过程一样，这需要时间。即使停止进食，血糖胰岛素仍会维持高位一段时间才回落。

So that's kind of a fire hose of information about what happens when you eat and don't eat, but just think of it this way, blood sugar and insulin go up when you eat, they go down when you don't eat and other hormones go up when you don't eat. So there are hormones associated with the fasted state, and there are hormones associated with the eating and having just eaten state. Now, the most important thing to understand is that like everything in biology, this is a process that takes time. So insulin and glucose go up when we eat, and it takes some period of time for them to go down. Even if we stop eating, they will remain up for some period of time and then go back down.

这种时间延迟至关重要——限时进食研究明确显示，其健康益处（不仅是减重）的实现，需要大脑和身体维持特定状态足够时长。这为我们提供了理解“进食如何随时间塑造体内环境”的锚点。若听起来过于分析化，我保证这是思考任何饮食计划最简单有效的方式。现在请允许我短暂休息，感谢我们的赞助商Carbon。

It takes time. This is very important because if you look at the literature on fasting, on time restricted feeding, it's absolutely clear that the health benefits, not just the weight loss benefits, but that the health benefits from time restricted feeding occur because certain conditions are met in the brain and body for a certain amount of time. And that gives us an anchor from which to view what eating is in terms of how it sets conditions in the body over time. And if that sounds overly analytic, I promise you, this is the simplest and best way to think about any eating schedule or any eating plan. I'd like to take a quick break and acknowledge one of our sponsors, Carbon.

Carbon是一款由营养学专家莱恩·诺顿博士开发的饮食指导应用。我使用Carbon已超过三年，必须说，作为一个对健身和营养学感兴趣超过三十年的人，这是我见过的最强大的营养指导和有效体重管理工具之一。特别是如果你的目标和我一样，即在减脂的同时保持或增肌。今年九月我将年满50岁，尽管我认为自己体型保持得相当好，长期坚持锻炼并注意饮食，但我的目标之一是以人生最佳状态迎接50岁。

Carbon is a diet coaching app built by nutrition expert, Doctor. Layne Norton. I've used Carbon for more than three years now, and I have to say having been interested in fitness and in my nutrition for more than three decades, it's among the most powerful tools for nutrition coaching and effective weight management that I've ever encountered. Especially if your goal is like mine, which is to maintain or build muscle while also losing fat. Now I'm turning 50 years old this September, and even though I consider myself in pretty good shape, and I've been training for a long time and trying to eat right, one of my goals is to hit 50 in the absolute best shape of my life.

为此，我正在通过Carbon精准调控营养摄入，目标是增加肌肉量、提升力量，同时降低体脂率。过去几年里，我一直在向朋友、家人和Huberman Lab团队成员大力推荐Carbon应用。每位加入使用的人都发现它极其有用。事实上，有些人将与我一起迎接50岁的健身目标和体成分目标。我的生日是9月26日。

To do that, I'm dialing in my nutrition using carbon with the goals of increasing my muscle mass, increasing my strength, while also decreasing my body fat. I've been raving about the Carbon App to friends and to family and to members of my Huberman Lab team over the last few years. And everyone who's joined me in using it has found it to be tremendously useful. In fact, some of those people are going to join me in my approaching 50 fitness goals and body composition goals. My birthday is September 26.

因此我想邀请你加入，如果你想改善体成分和健身状况，也可以使用Carbon应用。市面上有很多专注于健身和营养的应用，但Carbon的不同之处在于它不会给你一个放之四海皆准的方案。它会随着时间了解你的新陈代谢，并根据你的结果调整计划。如果你想采用更智能、更个性化的营养方案，我强烈推荐Carbon应用。试用Carbon请访问joincarbon.com/huberman。

And so I'd like to invite you to join if you would like to improve your body composition and fitness to also use the Carbon app. Now there are a lot of apps out there that are focused on fitness and nutrition, but what makes Carbon different is that it doesn't just hand you a one size fits all plan. It actually learns your metabolism over time and it adapts your program based on your results. So if you're looking to take a smarter, more personalized approach to your nutrition, I can't recommend the Carbon app enough. To try Carbon, you can go to joincarbon.com/huberman.

虽然Carbon通常不提供试用或促销活动，但他们同意为所有Huberman播客听众提供7天免费试用。重申一次，访问joincarbon.com/huberman即可获得7天免费试用。我认为可以公平地说，在营养学领域，有几项里程碑式的研究为我们理解该吃什么、不该吃什么以及何时进食（根据目标）提供了坚实依据。我之前提到的Garner研究就是其中之一，它表明如果你的目标是减肥，只要保持低于维持热量的饮食，摄入什么食物并不重要。但我想再次强调，这忽略了依从性问题——即坚持特定饮食的难易程度。

While Carbon does not typically offer trials or promotions, they've agreed to give a free seven day trial to all Huberman podcast listeners. Again, that's joincarbon.com/huberman to get a seven day free trial. So I think it's fair to say that in the field of nutrition, there are a few landmark studies that serve as really strong anchors for building our understanding of what to eat and what not to eat and when to eat, depending on our goals. The Garner study that I mentioned earlier is one such study in that it says, if your goal is weight loss, it really does not matter what foods you consume, provided that you consume a sub maintenance caloric diet. However, I want to emphasize again, that sets aside issues of adherence, meaning how easy or hard it is to adhere to a given diet.

有些人发现高脂肪、低碳水化合物饮食更容易坚持，有些人则选择其他饮食方式因为对他们来说更轻松。还有些人关注的是心智表现和运动表现。所以该研究并非指出存在最佳饮食方案，而是表明就减肥而言（不一定是健康），摄入食物的种类比摄入量次要。

Some people find it much easier to follow a high fat, low carbohydrate diet. Some people follow a different diet because it's much easier for them to follow. And some people are concerned with mental performance and athletic performance. So that study doesn't say there's a best diet. What it says is that what you consume is less important than the amount of food that you consume, at least for sake of weight loss, not necessarily for sake of health.

接下来我要引用的这项研究，我认为是营养学研究的第二大支柱。这是一篇以小鼠为实验对象的论文，为后来的人类研究奠定了基础。论文标题是《不减少热量摄入的时间限制性喂养可预防高脂饮食小鼠的代谢性疾病》。标题本身就透露了很多信息，它表明这项研究中变化的关键并非小鼠吃什么。

Now, the study that I'm going to refer to next is what I would consider the second major pillar of nutritional studies. This was a paper in mice that set the basis for studies in humans that came later. And the title of this paper is time restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high fat diet. So the title tells us a lot. It says that what's varied in this study is not what these mice ate.

而是它们进食的时间。这项研究最重要的发现之一是：那些食用美味高脂饮食的小鼠，只要将进食时间限制在每24小时周期的特定窗口内，就能保持或减轻体重。而摄入相同饮食、相同热量的另一组小鼠，由于可以全天候获取食物，则出现体重增加、肥胖甚至严重健康问题。第二个重要发现是：将进食窗口限制在每24小时中8小时的小鼠，其多项重要健康指标有所改善。更惊人的是，限制进食时间的小鼠甚至逆转了部分既往的健康损害。

It was when they ate it. One of the most important things to take away from this study was that mice that ate a highly palatable, high fat diet, a great tasting diet, but only during a restricted feeding window of each twenty four hour cycle maintained or lost weight over time. Whereas mice that ingested the same diet, same amount of calories, but had access to those calories around the clock, gained weight, became obese and quite sick. And as an additional second point, the mice that restricted their feeding window to a particular portion of eight hours of every twenty four hour cycle actually showed some improvement in important health markers. And what was even more incredible is that mice that only ate during a particular feeding window also experienced some reversal of some prior negative health effects.

将进食限制在24小时周期的特定时段，不仅有益于瘦体重保持、脂肪减少等我将谈到的健康指标，更重要的是它能锚定全身基因系统，形成更规律稳定的昼夜节律。你可能会惊讶地得知，人体和大脑中80%的基因都遵循24小时周期——它们的表达水平在24小时内高低起伏。当这些基因在正确时间处于高峰或低谷（即其RNA和蛋白质产物按DNA编码正常合成）时，健康就能获益；反之当基因表达时间错乱时，就会导致健康问题。

Not only did restricting food to a particular phase of the twenty four hour cycle benefit things like lean body mass and fat loss and a number of health parameters that I'll talk about in a moment, but it also anchored all the gene systems of the body and provided a more regular stable so called circadian rhythm or twenty four hour rhythm. You may be surprised to learn that 80%, 80% of the genes in your body and brain are on a twenty four hour schedule. That is they change their levels going from high to low and back to high again, across the twenty four hour cycle. And when those genes are high at the appropriate times and low at the appropriate times, meaning their expression is high and low at the appropriate times, and therefore the proper RNAs and proteins are made because DNA encodes for RNA, RNA is translated into proteins. When that happens, your health benefits, when those genes are not expressed at the right times, when they're high or low at the wrong times of each twenty four hour cycle, that's when you get negative health effects.

虽然这是小鼠实验，但我们已证实人类也存在同样机制。若想保持器官健康和代谢正常，最关键的措施就是在每天24小时中的适当时段进食。小鼠实验证明：全天候进食会导致肝脏脂肪沉积等病变，最终引发肝病。

And while this was in mice, we now know that this also occurs in humans. So if you want to be healthy, you want your organ health, your metabolic health to be in trained properly. One of the most important things you can do is to eat at the appropriate time of each twenty four hour day. When mice can eat around the clock, bad things happen. And one of the bad things that happens is that suffers, fatty deposits in the liver, other factors in the liver, essentially taking down the pathway of liver disease.

时间限制性喂养不仅能逆转这种损害，在许多案例中还使肝脏状态比之前更健康。如今小鼠和人类研究都明确显示：将进食限制在24小时周期的特定窗口能显著改善肝脏健康。其原理在于：如我之前所述，进食会在体内引发持续性的生理变化。每次进食后，身体都需要经历消化、胃排空等食物分解利用过程。

The time restricted feeding essentially reversed that or led in many cases to even healthier liver condition. So restricting your feeding to a particular window, every twenty four hour cycle has clearly been shown now in mice and in humans to enhance liver health, which is wonderful. How does it do this? Well, it happens because food intake, as I mentioned earlier, sets certain conditions in the body that lasts for a period of time. Anytime we eat, there's a period of time that's required for so called digestion, but also gastric emptying and other processes related to breaking down that food and utilizing it.

分解食物的过程涉及特定的细胞功能，如果这些功能在24小时周期内持续进行，甚至延长至14、16或18小时的进食窗口，会导致严重问题。因此，全天候进食会让你更不健康，而将进食限制在每天固定的时间段内，实际上能促进健康，并激活某些对体重管理（维持或减轻）和血糖调节有积极影响的生理机制。在探讨间歇性断食时，我想先建立一个基础框架，适用于所有人以实现各自目标。在限时进食领域有几个绝对原则值得注意。

That process of breaking down food involves certain cellular functions that if they're ongoing throughout the twenty four hour cycle, or even extended too far across the twenty four hour cycle, meaning you're eating across a fourteen or a sixteen hour, an eighteen hour window that causes serious problems. So by eating around the clock, you're making yourself sicker by eating at restricted periods of time, each twenty four hour a day, you're actually making yourself healthier and you're activating certain processes that can positively impact both weight, either maintenance or loss of weight and blood glucose regulation. As we move forward and we talk about intermittent fasting, I want to start to establish a foundational protocol that all of us, any of us can use in order to maximize your particular goals. There are some absolutes within this realm of time restricted feeding. Here are a couple of absolutes that you would want to consider.

首先，从代谢、健康和体重管理的角度而言，醒后第一小时（甚至更长时间）不进食大有裨益。第二个研究充分支持的要点是：睡前两到三小时应避免摄入任何食物或含热量饮品。那么理想的进食窗口是什么时候？我们讨论的是24小时内至少进食一次的节奏，而非两天、三天或隔日断食。实际上，通过思考'什么时候最适合断食'这个对立面，反而能更好地回答'什么时候最适合进食'。

First of all, it pays off in the metabolic sense and in the health sense, and in the weight maintenance or loss sense to not ingest any food in the first hour after waking and potentially for longer. The second major pillar that's well supported by research is that for the two and ideally three hours prior to bedtime, you also don't ingest any food or liquid calories for that matter. So let's deal with this first question of when is the ideal feeding window? And here again, we're thinking about a schedule of eating that involves eating at least once every twenty four hours, not two day or three day or every other day fast. So it turns out that the answer to the question, when is it best to eat is actually best answered by thinking about the other side of the coin, which is when is it best to fast?

由于睡眠本身就是断食期，显然最佳方案是将睡眠相关的禁食期向早晨延伸或提前至傍晚开始。这看似简单却暗藏玄机——你可以将进食窗口设在清晨、正午或深夜。想想睡眠时会发生什么：我们的身体会启动大脑和器官的多种修复机制来恢复细胞组织功能。

So, because we are fasting during sleep, it's very clear that it's best to extend the sleep related fast either into the morning or to start it in the evening. Now, this might seem kind of obvious, but it's actually not so obvious. You could place that feeding window early in the day, middle of the day, or late in the day. Let's think about what happens when we sleep. When we sleep, our body undergoes a number of different processes in the brain and body in order to recover the cells and tissues.

很多人听说过细胞自噬——这是清除受损或病变细胞的自然过程，主要发生在睡眠期间（但不仅限于睡眠）。任何形式的断食都会增强自噬效应。睡眠时，坏细胞被吞噬清理，好细胞则通过我们之前提到的昼夜节律基因（时钟基因）调控的机制进行修复。关键在于：你的进食窗口应该与睡眠断食期自然衔接，以便更轻松进入禁食状态。

Many of you have probably heard of autophagy, which is essentially a cleaning up a gobbling up of dead cells and cells that are injured or sick. And this is a natural process that occurs and it occurs mainly during sleep, although not only during sleep. Fasting of any kind does tend to enhance autophagy. So when we're asleep, the bad cells are getting gobbled up and eaten, and the good cells also are undergoing certain repair mechanisms mainly related to, or at least governed by those circadian genes that we talked about earlier, those clock genes. So one thing is certain that you want your eating window to be tacked or attached to your sleep based fasting in a way that makes it easier for you to get into the fastest state for a period of time.

多数人很难做到只在正午进食。虽然从健康角度这是最佳方案，但不符合大多数工作、家庭和社交场景。人们通常与他人共进早餐或晚餐，将进食窗口严格限定在正午确实困难。但从纯粹健康角度客观来看，这确实是最理想状态。抓住睡眠相关禁食期很关键——这意味着进食窗口不宜太接近就寝时间。因此我们提出基础原则：醒后至少一小时不进食，睡前两到三小时停止进食。

Now, most people find it very hard to only eat in the middle of the day. So while that's best, it's ideal for sake of the fasting related improvements in health, it is not ideal and it's not very applicable to most work and family and social situations. Most people eat breakfast with others and or eat dinner with others, but in general, it's hard to restrict your feeding window to just the absolute middle of the day, but from a purely health perspective, in a very objective way, that would be the ideal situation. It does appear beneficial to grab ahold of that sleep related fast, meaning you don't want your feeding window to be too close to bedtime. And that's why we came up with this kind of foundational pillar, which is at least no eating for the first hour after waking, but also no eating within two to three hours prior to bed.

综合实践性与健康效益考量，从间歇性断食的客观机制出发，建议每日约10点至中午开始进食，窗口持续至傍晚6-8点。这种安排既能最大化断食益处，又不会与社会作息脱节。以中午12点至晚8点窗口为例：你可以正常与他人共进午餐，在多数文化中6:30-7点的典型晚餐时间进食。注意'截止晚8点'是指最后一口食物或含热量饮品的摄入时间，而非8点才开始晚餐。

So from both a practical and a health perspective and a purely objective view of how intermittent fasting works and can benefit us starting to eat each day somewhere around 10AM or around noon, and then allowing a feeding window that goes until six or maybe 8PM. That seems to me like the kind of schedule that will allow you to get the most out of intermittent fasting, time restricted feeding, but does not set you up to be really out of sync with the social rhythms in most cultures. If you think about it from the perspective of say a noon to eight feeding window, what you'll find is that you're able to eat lunch with others, if you like, or by yourself, you will be able to eat dinner at a reasonable hour, at least in most countries, in most cultures, eating dinner somewhere between 06:30 and 7PM is typical. When you say a feeding window that goes until eight, that doesn't mean sitting down to dinner at eight. That means your last bite of food or ingestion of any liquid calories was at 8PM.

假设你在晚10点至凌晨1点间入睡，这种渐进式过渡能充分利用睡眠相关的特殊禁食期。必须强调：睡眠期间的禁食至关重要，临睡前进食会破坏这种与睡眠相关的禁食效益。现在请允许我短暂感谢赞助商AG1——这款含维生素、矿物质、益生菌的饮品还添加了益生元和适应原。如你们所知，我饮用AG1已超过十三年。

Assuming that you go to bed somewhere between 10PM and 1AM, that allows this tapering off or this transition from feeding to a fasted state and still allows you to capitalize on the special period of fasting that is sleep related fast. And again, I want to emphasize that the fasting that occurs during sleep is vital and eating too close to sleep will disrupt that fasting related sleep. I'd like to take a quick break and acknowledge our sponsor AG1. AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens. As many of you know, I've been taking AG1 for more than thirteen years now.

早在2012年（远早于我做播客时）我就开始饮用，至今未间断。十三年来AG1保持原始风味，配方虽升级但口味始终如一。现在首次推出三种新口味：浆果、柑橘和热带风情。所有配方都采用精准剂量的顶级成分，共同支持肠道菌群、免疫系统健康并提升能量水平。

I discovered it way back in 2012, long before I ever had a podcast, and I've been drinking it every day since. For the past thirteen years, AG1 has been the same original flavor. They've updated the formulation, but the flavor has always remained the same. And now for the first time, AG1 is available in three new flavors, berry, citrus, and tropical. All the flavors include the highest quality ingredients in exactly the right doses to together provide support for your gut microbiome, support for your immune health, and support for better energy and more.

现在你可以选择最喜欢的AG1口味。我个人始终钟爱原味——尤其是加水和少许柠檬/青柠汁的喝法，这习惯已保持十三年。现在我也特别青睐新推出的浆果味，直接加水冲泡就很美味，无需再加柑橘汁。若想尝试AG1及新口味，请访问drinkagone.com/huberman获取专属优惠。

So now you can find the flavor of AG1 that you like the most. Well, I've always loved the AG1 original flavor, especially when I mix it with water and a little bit of lemon or lime juice, that's how I've been doing it for basically thirteen years. Now I really enjoy the new berry flavor in particular. It tastes great and I don't have to add any lemon or lime juice, I just mix it up with water. If you'd like to try AG1 and these new flavors, you can go to drinkagone.com/huberman to claim a special offer.

目前AG1正赠送迎新礼包，含5份旅行装和免费维生素D3K2一瓶。再次提醒：访问drinkag1.com/huberman即可领取。本期节目也由Element赞助——这款电解质饮品仅含钠、镁、钾的理想配比，零添加糖分。

Right now, AG1 is giving away an AG1 welcome kit that includes five free travel packs and a free bottle of vitamin D three k two. Again, go to drinkag1.com/huberman to claim the special welcome kit of five free travel packs and a free bottle of vitamin D3K2. Today's episode is also brought to us by Element. Element is an electrolyte drink that has everything you need, but nothing you don't. That means the electrolytes, sodium, magnesium, and potassium, all in the correct ratios, but no sugar.

适当的水分补充对大脑和身体功能至关重要。即使是轻微的脱水也会降低认知和身体表现。同时，获取足够的电解质也很重要。电解质如钠、镁和钾对身体所有细胞的功能，尤其是神经元或神经细胞的功能，都极为关键。将电解质溶解在水中饮用，能非常方便地确保你获得充足的水分和电解质。

Proper hydration is critical for optimal brain and body function. Even a slight degree of dehydration can diminish cognitive and physical performance. It's also important that you get adequate electrolytes. The electrolytes, sodium, magnesium, and potassium are vital for the functioning of all the cells in your body, especially your neurons or your nerve cells. Drinking element dissolved in water makes it extremely easy to ensure that you're getting adequate hydration and adequate electrolytes.

为了确保我获得适量的水分和电解质，我早上醒来时会将一包Element溶解在约16至32盎司的水中，这基本上是我早晨第一件要做的事。在进行任何形式的体育锻炼时，我也会饮用溶解了Element的水。他们有多种美味口味的Element产品，如西瓜味、柑橘味等。说实话，我都很喜欢。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning. I also drink Element dissolved in water during any kind of physical exercise that I'm doing. They have a bunch of different great tasting flavors of Element. They have watermelon, citrus, etcetera. Frankly, I love them all.

如果你想尝试Element，可以访问drinkelement.com/hubermanlab，购买任何Element饮料混合产品即可免费获得一个Element样品包。再次提醒，访问drinkelement.com/hubermanlab即可领取免费样品包。这里的关键是建立一个你能舒适管理的进食窗口，明白吗？也就是说，平均而言，你可以遵守八小时或十小时的进食窗口。然后，将这个进食窗口安排在你能够定期管理的生活和社交环境中。

If you'd like to try Element, you can go to drinkelement.com/hubermanlab to claim a free Element sample pack with the purchase of any Element drink mix. Again, that's drinkelement.comhubermanlab to claim a free sample pack. The important thing here is to establish a feeding window that you can comfortably manage, okay? Meaning that on average, you can obey an eight hour feeding window or a ten hour feeding window. And then to place that feeding window in a social and life context that you can manage on a regular basis.

现在，从科学数据中我们得出关于这个进食窗口及其安排的两个关键点。首先，可以说七到九小时的进食窗口能带来时间限制进食的所有主要健康益处，并且对大多数人来说，坚持起来也相当直接。而定期坚持这一点非常重要，我稍后会回到这个话题。相比之下，四到六小时的进食窗口似乎不如七或八小时的进食窗口那样有益，主要是因为人们在这个窗口内会过度进食。

Now, there are two key points that have been gleaned from the scientific data about this feeding window and when to place it. First of all, we can say is that the seven to nine hour feeding window produces all of the major health benefits of time restricted feeding, as well as being pretty straightforward for most people to adhere to on a regular basis. And on a regular basis turns out to be very important. I'll get back to that point in a moment. Whereas the four to six hour eating window doesn't seem to serve people as well as say a seven or eight hour eating window, simply because people are overeating during that eating window.

那么，让我们讨论一些情况下，将进食窗口安排在一天早些时候实际上会非常有益。如果你的主要兴趣是维持或增加肌肉，那么在一天早些时候摄入蛋白质会很有帮助。你仍然需要遵守我们所说的基本规则，即醒后第一小时内不进食任何食物。而你希望摄入蛋白质的截止时间应在上午10点之前。这里我是根据不同情况平均而言的。

So let's talk about some conditions where having the feeding window early in the day would actually be very beneficial. If your main interest is maintaining and or building muscle, then it can be beneficial to ingest protein early in the day. You would still want to obey this, what we're calling a kind of foundational rule of not eating any food for the first hour post waking. And the cutoff for when you would want to eat protein would be sometime before 10AM. And there I'm averaging across a number of different situations.

并不是说一到上午10点01分，大门就会砰然关闭，你就无法促进肌肉生长了。当然，情况并非如此。但有趣的是，抗阻训练这类负重运动在24小时周期中的具体发生时间并不重要。换句话说，无论人们是在清晨还是深夜训练，数据显示在一天早些时候摄入蛋白质仍更有利于肌肉增长。显然我们不必对此过分纠结，但由于本期节目探讨的是间歇性禁食与限时进食的科学原理，除了进食窗口的时长外，这个窗口在每24小时周期中的位置同样至关重要。

Now it's not as if at 10:01AM, a gate slam shut and you can't generate hypertrophy. Of course, that's not the case. However, it's very interesting that it doesn't matter when the resistance training, the load bearing exercise occurs in the twenty four hour cycle. So whether or not, in other words, people are training early in the day or they're training late in the day, it still appears that ingesting protein early in the day favors hypertrophy. So obviously we don't want to be overly neurotic about this stuff, but because this is an episode about the science of intermittent fasting and time restricted feeding, as important as how long your feeding window is, is where that feeding window resides in each twenty four hour cycle.

比这更重要的是，进食窗口的位置需要保持相对规律。因为即使你的进食窗口非常短，但如果每天都在漂移变动，实际上会抵消间歇性禁食带来的诸多健康益处。不过在这方面，我们确实可以采取一些措施来抵消这种时间漂移——无论是自然产生的还是人为造成的进食窗口变动，比如窗口某天延后导致次日启动时间顺延。这些应对方法包括行为干预和营养补充，下面我将简要展开讨论。

And perhaps even more important than that is that it be fairly regular where that feeding window resides. Because even if you have a very short feeding window, if it's drifting around from day to day, that actually offsets a number of the positive health effects of intermittent fasting. Along those lines, however, there are things that we can all do that will allow us to offset some of the drift, if you will, that we experience or that we induce in terms of when our feeding window occurs, or that the feeding window might push out a little later and then therefore start a little later the next day. There are things that we can do and there are things that we can take. And so I'd like to discuss those briefly.

在本期节目中，我多次暗示过这样一个事实：进食后其实会持续一段'隐性进食期'——至少从代谢角度来看确实如此。因为这段时间血糖升高、胰岛素分泌，你正处于与禁食状态截然不同的代谢消化过程中，对吧？关键不在于你最后一口食物或饮料的摄入时间。但确实存在一些方法能加速从进食状态向禁食状态的过渡，这正是接下来要讨论的内容。这里涉及一个有趣的概念：葡萄糖清除。

So throughout this episode, I've more or less been alluding to the fact that when you eat, there's some period of time afterwards in which you're actually still eating, at least from the perspective of metabolism, because glucose is up, insulin is up, and you're undergoing different metabolic and digestive processes that don't really speak to you being in a fasted state, right? It's not just about when you take your last bite or your last sip. However, there are things that we can do to accelerate the transition from a fed state to a fasted state. And so I'd like to discuss what those are. So there's a fun and exciting concept, which is glucose clearing.

你可能听过这样的老话：晚餐后散步二三十分钟能加速食物消化。事实确实如此。举例来说，如果你晚上8点结束用餐后直接瘫在沙发上，可能需要5-6小时才能完成从进食到禁食的转换。但只需进行20-30分钟的轻松散步，就能显著加速这个过程。这揭示了我们生物学的一个关键特征：饮食内容、进食时间、运动时机和光照接触的本质，都是在为大脑和身体设定特定的情境条件。

You may have heard the old adage that if you take a twenty or thirty minute walk after dinner, that it accelerates the rate at which you digest that food. And indeed it does. So for instance, if you were to eat a meal that ended at 8PM and then plop to the couch, it would be five or six hours until you have transitioned from a fed state to a fasted state. However, you can accelerate that considerably by taking a twenty or thirty minute, just light walk. And this gets back to this key feature of our biology, which is that what we eat, when we eat, when we exercise, when we view light, it's about setting a context or a set of conditions in your brain and body.

重点不在于你进行了哪些活动，而在于这些活动随时间推移形成的相互关系。这种方式精妙地展现了人体生物机能持续互动的本质。除了运动，我们还可以通过补充剂或处方药来清除血糖，这些被称为葡萄糖处置剂。比如处方药二甲双胍或非处方成分小檗碱等葡萄糖处置剂，都能使血糖水平急剧下降。

It's not so much about the activities that you undergo, it's about the activities you undergo and their relationship to one another over time. And so in this way, it really beautifully highlights the way that your biology is interacting all the time. Now, there are other ways to clear out blood glucose that involve supplements or prescription drugs. These are so called glucose disposal agents. Glucose disposal agents, such as Metformin, which is a prescription drug or Berberine, which is an over the counter substance will lead to very dramatic reductions in blood glucose.

我曾尝试过小檗碱，可以告诉你的是，如果你服用小檗碱——顺便说一句，它非常类似于二甲双胍，事实上其效果几乎与二甲双胍相同，但价格便宜得多且无需处方。如果你在未摄入碳水化合物时服用小檗碱，包括我在内的许多人会出现剧烈头痛。这是因为它是葡萄糖清除剂，会导致低血糖。如今市面上有多种连续血糖监测仪，我试用过其中一种，需要在皮肤上贴一个带有微型针头的贴片，持续监测血糖水平。

Now I've tried Berberine before, and what I can tell you is that if you take Berberine, which by the way is very much like Metformin, its effects are almost identical to Metformin in fact, but it's much less expensive and it's over the counter. If you take berberine and you have not ingested carbohydrates, many people, including myself, experience a splitting headache. You become hypoglycemic because it is a glucose clearing agent. Nowadays, there are a number of commercially available continuous glucose monitors. I've tried one of these, it involves putting what's essentially a patch with a little needle goes into your skin, which is continuing continually, excuse me, monitoring your blood glucose.

你可以通过手机应用查看数据，从而深入了解不同食物如何影响血糖升降。如果进行小檗碱或二甲双胍实验，你能观察到它们对血糖的影响，也能看到高强度间歇训练等运动对血糖的作用。再次强调，通过散步或适度/剧烈运动实现的葡萄糖清除，比需要摄入剂量药物的方式更容易精确调控。

And you can look at it at an app on your phone. And you can learn a lot that way about how different foods impact the increases and decrease in blood glucose. If you're doing experiments with berberine or Metformin, you can see how those impact your blood glucose. You can see how exercise, HIIT training, or otherwise impacts blood glucose. Excuse me, again, I have to say that glucose clearing agents that involve a walk or exercise, moderate or intense, are going to be a lot easier to titrate and adjust the levels of than things that you're going to take, where you have to ingest the dosage.

一旦摄入特定剂量，你就只能等待药物效果自然消退。在禁食状态下，细胞中表达的多种蛋白质会发生改变。禁食时，我们会降低一种名为mTOR（哺乳动物雷帕霉素靶蛋白）的蛋白质活性。mTOR在细胞生长期间非常活跃。因此，理解进食状态的关键在于：进食或禁食时，你要么促进各类细胞生长，要么促进各类细胞修复与清除。

And then once you ingest a certain dosage, you're along for the ride, at least until the effects of that particular compound wear off. In the fasted state, a number of different proteins that are expressed in cells undergo changes in their expression. When we are fasted, we tend to reduce the activity of a particular protein called mTOR, mammalian target of rapamycin. MTOR is very active in cells while they are growing. So one way I'd like you to think about the fed state is that when you eat or when you don't eat, when you're fed, when you're fasted, you are either promoting cellular growth of all kinds, or you're promoting cellular repair and clearance of all kinds.

这本质上是为大脑和身体设定状态条件。重点不在于你吃A食物或B食物会激活mTOR——只要进食任何食物（无论植物基、动物基、脂肪、蛋白质或碳水化合物），都会使系统偏向细胞生长的生化状态；而长时间未进食或血糖偏低时，系统则偏向细胞修复状态。

And so, again, this is about setting conditions in the brain and body. It's not so much about when you eat food A or B, it leads to increases in mTOR. Anytime you eat any food, doesn't matter if it's plant based, animal based, fat, protein, carbohydrate, doesn't matter. You are biasing your system towards biochemical state of cell growth. And anytime you haven't eaten for a while or blood glucose is low, you're biasing your system toward a state of cellular repair.

这就是为什么没有血糖调节问题的人会使用小檗碱等葡萄糖处置剂或二甲双胍——它们模拟禁食状态，促使身体通过AMPK、去乙酰化酶等途径进入修复模式，即使你一小时前刚吃过饭。关于间歇性 fasting 的健康益处，有数据显示它能改善肠道微生物组，尤其对肠易激综合征和结肠炎有疗效，似乎能减少肠道中乳酸杆菌的数量。

And this is why people who do not suffer from any blood glucose regulation issues, take things like berberine as glucose disposal agents, or take Metformin. I'm not necessarily suggesting that you do that, but it's because those things mimic fasting. They create situations in the body that promote things like AMPK and the sirtuins and others to push your body and your system down a route of repair, even though you might've just eaten a meal an hour ago. Along the lines of the health benefits of intermittent fasting, there are nice data showing improvements in the gut microbiome and in particular in the treatment of irritable bowel syndrome and other forms of colitis. It appears that intermittent fasting can reduce the amount of so called lactobacillus that's present in the gut.

乳酸杆菌过量与多种代谢紊乱相关。同时，限时进食似乎能促进某些肠道微生物（如阿克曼菌等）增殖，这些菌群有助于健康黏膜层形成和整体肠道功能。目前有数据显示间歇性 fasting 对男女效果差异，但这些数据仅来自小鼠实验（Sachin Panda近期发表），人类研究尚待开展。

And lactose bacillus is when in high levels is correlated with a number of different metabolic disorders. At the same time, time restricted feeding seems to enhance the proliferation of some of the gut microbiota like acylogactor and some of the other ones that promote healthy mucosal lining and that promote better overall intestinal There are some data that point to differences in the effects of intermittent fasting for males versus females. Those data right now only come from mice. That study was published by Sachin Panda recently. We still await the studies in humans.

有些人在间歇性 fasting 中会出现情绪或激素健康问题。因此每个人需自行判断限时进食是否适合自己，以及窗口期时长——根据现有证据，8小时可能是较合理的下限。对某些人而言，分散进食（少量多餐，保持相同热量）更有利于激素平衡。这需要个性化评估。

Some people do not do well on intermittent fasting, either in terms of mood or hormone health. And so everyone needs to determine for themselves whether or not having a time restricted feeding window is good for them, how long that time restricted feeding window should be, I think eight hours is kind of a nice minimum to adhere to based on everything that we've covered today. And for some people, time restricted feeding is not going to be compatible with hormone health for them. For them, eating more meals spread throughout the day, presumably smaller meals, same caloric intake is going to be more beneficial for their hormones. This is something that is going to be individual and is going to have to be determined on an individual basis.

如果你想尝试限时进食，建议用3-7天（理想是10天）逐步过渡，而非从6AM-10PM的三餐直接切换到8小时窗口。每天缩减约1小时进食时间，让瘦素、下丘脑食欲调节系统等激素机制逐步适应，避免出现强烈饥饿感、易怒或激素紊乱。我反复提及8小时窗口是有依据的——Sachin Panda与Christa Verdi实验室合作的人类研究显示...

However, if you're going to try time restricted feeding, I do want to remind you that taking a period of three to seven or ideally ten days to transition into it, not just going flipping from eating to three meals a day that span from 6AM to 10PM and suddenly going to an eight hour feeding window, but rather winnowing down that feeding window about an hour or so per day is going to allow the hormone systems of your body, including leptin, the hypocretinorexin system, which are systems within the body that signal to the brain that food is about to come, allowing those systems to adjust so that you're not overwhelmingly hungry, irritable, and you're not throwing your whole hormone system out of whack. I keep coming back to this eight hour feeding window, and I want to provide a little more basis for it. And just to encourage that it's not completely arbitrary. There's a particular study that I'd like to highlight mainly because I don't expect people to delve into the full reference list of the other review. And this is a study that was carried out between Sachin Panda's lab and Christa Verdi's lab.

这项题为《8小时限时进食对肥胖成人体重及代谢疾病风险因素的影响》的研究表明：8小时限时进食能在不计算热量的情况下实现轻度热量限制与减重（关键点！），临床数据还显示其降低血压的效果。我特别提及该研究，是因为8小时窗口不仅在肥胖/非肥胖成人中验证过，还有儿童研究支持，可作为普遍参考基准。

So this is a collaboration. The study was carried out in humans and is entitled effects of eight hour time restricted feeding on body weight and metabolic disease risk factors in obese adults. Excuse me. And this study essentially showed, I'll just read the conclusions that an eight hour time restricted feeding produces a mild caloric restriction and weight loss without calorie counting. So that's key, right?

现在稍事休息，感谢赞助商Juve——他们生产医疗级红光治疗设备。

These people aren't calorie counting somehow just by adhering to an eight hour window, they are taking in fewer calories than they're burning off and clinically it reduced blood pressure. So I mentioned this study, not because there aren't many others involving the eight hour feeding window also in humans, but because the eight hour feeding window has been tested in obese adults and non obese adults, and there are even a few studies in children. So this eight hour window seems to be a really good rule of thumb and a kind of anchor around which we can each think about incorporating time restricted feeding. I'd like to take a quick break and acknowledge our sponsor Juve. Juve makes medical grade red light therapy devices.

现在，如果有一件事我在这个播客中一再强调，那就是光对我们生物学的惊人影响。除了阳光之外，红光和近红外光已被证明对改善细胞和器官健康的诸多方面具有积极作用，包括加速肌肉恢复、改善皮肤健康和伤口愈合、减少痤疮、减轻疼痛和炎症、提升线粒体功能，甚至改善视觉功能本身。Juve灯具之所以与众不同，并成为我首选的红光治疗设备，是因为它们采用临床验证的波长，即特定组合的红光和近红外光波长，以触发最佳的细胞适应。我个人每周使用Juve全身面板约三到四次，通常在早晨，有时在下午。而Juve手持灯我则在家和旅行时都会使用。

Now, if there's one thing that I have consistently emphasized on this podcast, it's the incredible impact that light can have on our biology. Now, in addition to sunlight, red light and near infrared light have been shown to have positive on improving numerous aspects of cellular and organ health, including faster muscle recovery, improved skin health and wound healing, improvements in acne, meaning reductions in acne, reduced pain and inflammation, improved mitochondrial function, and even improving visual function itself. What sets Juve lights apart, and why they're my preferred red light therapy device, is that they use clinically proven wavelengths, meaning specific wavelengths of red light and near infrared light in specific combinations to trigger the optimal cellular adaptations. Personally, I use the Juve whole body panel about three to four times per week, typically in the morning, but sometimes in the afternoon. And I use the Juve handheld light both at home and when I travel.

如果你想尝试Juve，可以访问j00vv.com/huberman。Juve为所有Huberman Lab听众提供独家折扣，精选Juve产品最高可减400美元。再次提醒，访问j00vv.com/huberman即可享受最高400美元的优惠。任何关于禁食的讨论如果不涉及什么会或不会打破禁食状态，都是不完整的。根据科学文献，喝水不会打破禁食。

If you'd like to try Juve, you can go to Juve, spelled j00vv.com/huberman. Juve is offering an exclusive discount to all Huberman Lab listeners with up to $400 off select Juve products. Again, that's Juve, j00vv.com/huberman to get up $400 off. Any discussion about fasting would be incomplete without a discussion about what does and does not break a fast. In so far as the scientific literature says, drinking water will not break your fast.

喝茶不会打破禁食。喝黑咖啡不会打破禁食。以药丸形式摄入咖啡因也不会打破禁食。还有其他一些事物不会打破禁食。例如，在深度禁食状态下吃一颗花生不会打破禁食。

Drinking tea will not break your fast. Drinking coffee provided it is black coffee will not break your fast. Ingesting caffeine in pill form will not break your fast. There are other things that won't break your fast. For instance, eating one peanut when deep in a fasted state will not break your fast.

然而，如果你刚吃完一顿含碳水化合物的饭，或一小时内吃了一顿非常大的任何类型的餐食，那么吃一颗花生确实可能打破禁食。所以这完全取决于情境。这是真正需要理解的重点。除非你佩戴连续血糖监测仪并设定一个绝对的数值阈值来定义打破禁食，我认为我们可以遵循一些简单的规则。首先，任何含糖，尤其是简单糖分的食物都可能打破禁食。

However, if you just finished a meal that included carbohydrates, or it was a very large meal of any kind an hour ago, yes, indeed eating one peanut could break your fast. So it's all contextual. That's what's really important to understand. And unless you're going to wear a continuous glucose monitor and set an absolute numerical threshold for what it is to break your fast, I think there are some simple rules that we can follow. First of all, anything that involves sugar in particular, simple sugars can potentially break your fast.

例如，如果你喝了一罐汽水，除非你刚跑完超级马拉松，否则你就是在打破禁食。吃一块披萨，你也在打破禁食。所以你可以看到这里有很多灵活空间，且情境至关重要。今天我们确实跳过了关于特定来源或类型食物（动物性或植物性）的讨论，但在我们称之为间歇性禁食或限时进食的框架下，所有相同的规则都适用。因此，什么会打破禁食取决于具体情况，而你想吃什么或愿意吃什么，这与何时进食完全是两回事。

For instance, if you drink a can of soda pop, unless you just ran an ultra marathon, you're breaking your fast. Eat a piece of pizza, you're breaking your fast. So you can start to see where there's a lot of wiggle room and it's very contextual. Today, we've really bypassed the discussion about foods of a particular origin or type, animal based or plant based, but all the same rules apply within this thing that we're call intermittent fasting or time restricted feeding. So what breaks a fast will depend and what you want to eat or what you are willing to eat, that's a totally separate manner from when you eat.

但正如我们已确认的，进食时间至关重要。有一种特定物质可以通过心理和表现层面帮助管理间歇性禁食的禁食阶段，让你顺利进入进食窗口期——那就是盐。许多人发现，因血糖轻微偏低导致的头晕、手抖症状，可通过摄入半茶匙左右的海盐，或仅需一小撮盐溶于水饮用得到缓解。这背后的原理是什么？

But as we've established, when you eat is vitally important. There is one particular thing that one can ingest that can help manage psychologically and performance wise through the fasting portion of the intermittent fasting and get you to your feeding window. And that's salt. Many people find that the kind of lightheadedness, the shakiness that's accustomed with having slightly low blood sugar can be offset by taking a half teaspoon or so of sea salt, or even just a tiny pinch of salt and putting into some water and drinking it. What is it doing?

盐如何抵消这些症状？盐水实际上具有轻度葡萄糖代谢促进剂的效果，但对血容量有稳定作用。由于钠离子会携带水分，而血液和身体的渗透压取决于体内盐分浓度。许多人发现，当感到颤抖、头晕、注意力涣散时，他们以为需要糖分或食物，但实际解决方案却是摄入盐分。仅需一小撮盐即可，理想选择是喜马拉雅盐或海盐（若追求品质），普通食盐同样有效。

How is it offsetting all this? Well, saltwater actually has a mild effect as a glucose disposal agent, but it has a stabilizing effect on blood volume. And so, because sodium brings with it water and the so called osmolarity of your blood and your body depends on the salt levels in your blood and brain and body. Many people find that if they're feeling shaky, they're feeling lightheaded, they can't concentrate, they think they need sugar or food, but what will actually remedy that is some salt. And all it requires really is a small pinch of salt, ideally Himalayan or sea salt, if you want to get fancy about it, but table salt would be fine.

接下来我将为你梳理理想进食时间表的参数框架，并提供可适配你生活方式与偏好的变量。首先，醒后至少——我强调至少六十分钟内不要进食。其次，睡前两到三小时应避免摄入任何食物。要记住，与睡眠相关的禁食尤为重要，因为这期间肝脏、肠道、微生物群、大脑及全身都会进行细胞修复。这种机制还能协调生物钟基因的表达，进而对健康产生包括减重减脂在内的多重积极影响。

In a moment, I'd like to review the parameters of a ideal feeding schedule for you and give you the variables that you can plug into your lifestyle and your preferences. So, first of all, you do not want to ingest food for at least, I want to emphasize at least sixty minutes post waking up. Second, you want to avoid ingesting any food for the two to three hours prior to bedtime. Remember that the sleep related fasting is especially important because of all the cellular repair processes that occur in the liver, in the gut, in the microbiome, in the brain, all over the body. And because of the way that that coordinates the expression of the clock genes that are then going to wick out and have many other positive effects on health, including weight and fat loss.

除上述之外，以八小时作为目标进食窗口对肝脏健康等最为理想。四到六小时的过短进食窗口易导致暴食和潜在增重风险。保持每日二十四小时周期内进食窗口的规律性很重要。无需过分刻板，但应避免周末随意推移——比如每周几天推迟两小时开始和结束，这会削弱限时进食已被证实的健康效益。这八小时窗口应如何安排在二十四小时周期内？

But in addition to that, liver health, etcetera, an eight hour feeding window as a target seems to be the best target feeding window. Shorter feeding windows of four to six hours tend to lead to overeating and potentially increases in weight. Regular placement of the eating window or feeding window every twenty four hours is important. You don't have to be absolutely rigid and neurotic about this, but you don't want it sliding around on the weekend so that it's starting two hours later and ending two hours later a couple of days a week, because then you start to offset many of the positive health effects that have been demonstrated for time restricted feeding. When should that eight hour window be placed within each twenty four hour cycle?

让我们探讨理想方案。若要最大化限时进食的健康效益，需在睡眠前后延长禁食时间——将进食窗口严格置于白昼正中。例如上午10点至下午6点的进食安排，这对追求正常生活节奏的人而言极其不便。我认为这与多数人的作息难以兼容，尽管部分人可能做到。当然还需考虑运动时间（如有）。以我个人为例：晨间进行跑步或中低强度运动后，我能轻松等到正午甚至下午2点才进入进食窗口。

Well, let's talk about ideal. Ideal, if you really want to maximize all the health benefits of time restricted feeding, you need to extend the fast around sleep on both sides, you would place it smack dab in the middle of the day, it would be a schedule in which you started eating for instance, at 10AM and you stopped eating at 6PM, an absolutely dreadful schedule for anyone that wants to have some semblance of a normal life. In my opinion, it's not really compatible with most schedules. Although some people might be able to do it. Of course, you have to take into consideration when you exercise, if you exercise, For instance, I like to exercise early in the day if I run, or if I do some moderate or light intensity exercise, regardless of what type of exercise it is, I have no trouble waiting until my feeding window kicks in around noon or even 2PM.

但举例来说，如果我在清晨进行高强度力量训练，或是早晨7、8点冲刺跑，到了11点时我会感到极度饥饿。这让我难以集中精力处理其他事务。如果你属于这类人群，或特别注重肌肉增长与维持，那么清晨摄入蛋白质确实大有裨益——它更容易被转化为肌肉组织。关于限时进食的另一个要点是葡萄糖处理剂及行为策略的应用。若发现进食时间接近你计划禁食的时段，餐后30分钟快走（甚至适度散步）会非常有益。

But if I do high intensity weight training, for instance, early in the day, or if I run sprints and I do that at 7AM or 8AM by 11AM, I am very, very hungry. And it's hard for me to do other things, concentrate, etcetera. If you're one of these people, or you're somebody who really is trying to emphasize hypertrophy or maintenance of muscle, then it does seem that ingesting protein early in the day is beneficial, that it can be more readily converted into muscle tissue. Another thing that we can add to this summary or key points related to time restricted feeding is the use of glucose disposal agents and or behaviors. If you find that you've eaten too close to a period of time in which you would prefer to be fasting, that's when a thirty minute brisk walk or even modest walk after eating can be beneficial.

此外还有二甲双胍、小檗碱等药物。前文已提及需谨慎使用这些物质，并需确定适合自身的剂量。对某些人而言，最佳剂量可能是零毫克。今天我们探讨了大量信息，希望你对限时进食有了更深入的理解。

And then there are the things like Metformin and Berberine. And I mentioned earlier why you would want to approach those with the appropriate level of caution and figure out the dosages for you. For some people, the dosages will be zero milligrams is going to be ideal. I know we covered a lot of information today. I hope you learned a lot about time restricted feeding.

希望你对新陈代谢、能量与健康有了新认知，也明白了进食时间与食物选择同等重要。最后但同样重要的是，感谢你对科学的热忱。

I hope you learned a lot about metabolism and energy and health and how, when you eat is as important as what you eat and last but certainly not least, thank you for your interest in science.