What To Eat & When To Eat! - How To Burn Fat, Repair The Body & Prevent Disease | Dr. William Li

Li says capsaicin triggers the TRPV1 receptor, which prompts the brain to release norepinephrine. That activates brown fat's heat-producing function, which is also why spicy food makes people flushed and sweaty.

Li explains that insulin falls when we aren't eating, shifting the body toward fat burning. He gets about 12 hours by finishing eating around 8 pm and waiting an hour after waking. The host says 12 hours is achievable for most of his patients.

Li describes a calorie-restricted study in which salmon eaters lost about 15 pounds in eight weeks and cod eaters about 10 pounds. Cod has roughly seven times less omega-3 than salmon, so the fish doesn't need to be very oily.

Li describes a large study of 6,000 people in which metabolism stays steady through those decades. Excess body fat suppresses metabolism, so reducing fat can let metabolism recover.

The circadian researcher says a 10-hour window can improve sleep quality, gut health, energy, blood sugar control and blood pressure. He adds that glucose handling is better earlier in the day. In mouse studies, any fasting helped lifespan, eating in the active period helped most, and going down to two hours added almost nothing.