00:00 Intermittent fasting can have health benefits such as improving liver enzymes and insulin sensitivity, but ultimately weight loss and weight maintenance depend on the balance between calorie intake and calorie burn.

07:35 Ingesting protein early in the day, particularly for those interested in muscle hypertrophy, can lead to more muscle growth and maintenance compared to ingesting protein later in the day.

14:55 Ingesting protein early in the day, particularly between the hours of 5 a.m. and 10 a.m., can lead to greater muscle synthesis compared to ingesting protein later in the day, due to the circadian regulation of the BMAL gene in muscle cells.

22:18 Anorexia nervosa is a dangerous eating disorder characterized by a failure to eat enough to maintain a healthy weight, resulting in severe physical and psychological symptoms, and it has a strong biological component.

30:08 Anorexia nervosa and bulimia have clear biological underpinnings and can coexist, and there are various categorizations of eating disorders beyond anorexia and bulimia, such as binge eating disorder and body dysmorphia.

37:48 Hunger and feeding are regulated by mechanical and chemical signals in the body, including signals from the lungs, stomach, and blood glucose levels, as well as specific neurons in the hypothalamus that stimulate or suppress appetite.

45:07 The body has multiple signals, including signals from body fat and neurons in the gut, that direct us towards eating more or eating less, and these signals can become disrupted in metabolic disorders and eating disorders like bulimia.

52:34 Anorexia and bulimia are not a breaking of the mindset of what one should do or shouldn't do, but a disruption of homeostatic and reward processes that affect decision making and behavior around food.

01:00:23 Puberty is a time of significant bodily changes that can lead to negative effects, such as hypogonadism, amenorrhea, reduced insulin secretion, and high levels of cholesterol, among others, in individuals with anorexia.

01:07:48 Anorexics have a hyper-awareness of the fat content of foods and tend to reflexively avoid high-fat, calorie-rich foods and default towards low-calorie foods due to habit formation and habit execution in the brain.

01:15:13 The brain areas associated with habit formation and execution are the best point of intervention in addressing the dysfunctional under-eating behavior of anorexics, as they have a brain area that evaluates and makes decisions about food, and another brain area that drives the reflexive consumption and avoidance of certain foods.

01:22:43 The best point of intervention in addressing the dysfunctional under-eating behavior of anorexics is to target the habit-forming neural circuitry that rewards the suppression of certain behaviors and the consumption of low-calorie foods, rather than trying to override the disrupted homeostatic processes or change external factors.

01:29:54 The best point of intervention in addressing anorexia is to teach anorexics about their habits and the switch in their brain that rewards avoidance of certain things and the consumption of low-calorie foods, and to provide support and therapy, such as cognitive behavioral therapy and family-based models, to help them rewire their habits and change their brain's response to experience.

01:37:15 Shifting anorexics towards activities like resistance training and weight-bearing exercises that promote muscle growth and a healthy relationship with food can be beneficial in breaking their habits and distorted self-image.

01:44:27 Bulimia and binge eating disorder are characterized by an inability to control eating, driven by neural circuitry, and can be treated with drugs that increase serotonin or treat attention deficit hyperactivity disorder.

01:52:15 Binge eating disorder can be treated with drugs that increase serotonin or treat attention deficit hyperactivity disorder, while deep brain stimulation is an invasive but promising treatment option for binge eating disorder.

01:59:46 Bulimia and binge eating disorder are characterized by a disruption in neural circuitry that causes food to be hyper attractive and uncontrollable, leading to unhealthy habits of gorging oneself with food, sometimes followed by purging, and immense shame, and while behavioral interventions can be effective, they are most effective when combined with drug-based interventions.

02:07:00 The major takeaways from this section are that healthy eating involves developing a relationship with food that is enjoyable but not neurotic or compulsive, and that eating disorders, such as anorexia nervosa, are serious health concerns that can be as deadly as automobile accidents.