Episode
How to Lose Fat with Science-Based Tools
1:52:20
Published: Mon May 24 2021
Description
This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT, Thesis, Momentous (00:06:00) Fat Loss: The Key Role of Neurons (00:08:44) The First Law of Fat Loss (00:11:00) Neurons Connect To Fat! (& That Really Matters) (00:13:38) 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid (00:19:20) Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss (00:23:08) Our Brain Talks To Our Fat (00:25:00) The Most Incredible & Dangerous Fat Loss Agent (00:27:28) Losing Fat Is a Two-Part Process: Mobilization and Oxidation (00:32:25) The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands (00:34:45) Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss (00:41:24) How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T” (00:44:55) Two Ways of Using Shivering To Accelerate Fat Loss (00:47:30) White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat (00:50:25) How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver (00:52:26) Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps” (00:56:15) thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free) (00:58:03) If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers (00:58:17) Irisin: Underwhelming; Succinate Is The Real Deal (01:00:00) Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat (01:01:55) Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss (01:04:00) A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/ (01:05:00) Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads. (01:09:20) Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity? (01:13:30) Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation. (01:16:30) The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat (01:18:15) If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min. (01:22:44) Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation (01:26:05) A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector (01:28:50) Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation (01:34:30) Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns (01:35:22) GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide (01:40:30) Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution (01:41:28) Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool (01:43:00) examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant (01:44:35) Acetly-L-Carnitine: Facilitates Fat Oxidation (01:48:00) Summary List of Tools & How Nervous System Controls Fat Loss (01:51:20) Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
The episode discusses the vital role that vitamin D3 plays in overall brain and body health and highlights the free information available to the general public regarding its benefits.
00:00 - 01:33 (01:33)
Summary
The episode discusses the vital role that vitamin D3 plays in overall brain and body health and highlights the free information available to the general public regarding its benefits.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
In this episode, the host discusses the fundamental formula of fat loss and weight management along with science-based tools like the use of cold, brown fat, and beige fat.
01:33 - 10:47 (09:13)
Summary
In this episode, the host discusses the fundamental formula of fat loss and weight management along with science-based tools like the use of cold, brown fat, and beige fat. Additionally, listeners learn the connection between body fat and neurons.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
This podcast highlights the importance of seeking essential fatty acids and amino acids for satisfying cravings, and stresses the need for accurate supplement information to achieve proper fat loss.
10:47 - 16:26 (05:39)
Summary
This podcast highlights the importance of seeking essential fatty acids and amino acids for satisfying cravings, and stresses the need for accurate supplement information to achieve proper fat loss. It also emphasizes the need for a strong foundation of health for effective results with any fat loss exercises.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
Simply being told that movement is good for various health markers, such as weight loss and cardiovascular health, can lead to positive effects on the human body, according to a recent study.
16:26 - 25:22 (08:56)
Summary
Simply being told that movement is good for various health markers, such as weight loss and cardiovascular health, can lead to positive effects on the human body, according to a recent study. Understanding the benefits of exercise can shift behavior and physiology towards weight loss and fat loss.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
Your nervous system plays a key role in activating fat burning in your body.
25:22 - 36:52 (11:29)
Summary
Your nervous system plays a key role in activating fat burning in your body. The specific patterns of movement and environment you create can stimulate neurons to activate fat, mobilize it, and burn it for fuel.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
Studies have shown that people who fidget and move around burn anywhere from 800 to 2,500 more calories than those who don't.
36:52 - 43:29 (06:36)
Summary
Studies have shown that people who fidget and move around burn anywhere from 800 to 2,500 more calories than those who don't. This simple and easy way to mobilize and oxidize fat could be an effective method for anyone looking to lose weight and increase their calorie-burning power.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
Cold exposure can activate and convert white fat into beneficial brown fat, but to fully trigger this process, one must cycle between entering and exiting the cold without drying off.
43:29 - 53:59 (10:30)
Summary
Cold exposure can activate and convert white fat into beneficial brown fat, but to fully trigger this process, one must cycle between entering and exiting the cold without drying off.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
Cold exposure can increase brown fat cells, which can lead to weight loss and other health benefits.
53:59 - 1:03:33 (09:34)
Summary
Cold exposure can increase brown fat cells, which can lead to weight loss and other health benefits. The Cold Plunge company not only markets their product but also aims to encourage cold exposure through a variety of methods for various health goals.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
Recent scientific research suggests that targeted reduction of fat in specific body parts can be achieved through exercise that activates neurons in the targeted fat pads.
1:03:33 - 1:13:06 (09:32)
Summary
Recent scientific research suggests that targeted reduction of fat in specific body parts can be achieved through exercise that activates neurons in the targeted fat pads. With the proper exercise, like things that stimulate the release of epinephrine, fat can be mobilized from specific sites in the body.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
After approximately 90 minutes of moderate intensity exercise, those who have eaten within one to three hours of the workout will burn less fat than those who have fasted for three hours or more prior to exercise.
1:13:06 - 1:19:18 (06:11)
Summary
After approximately 90 minutes of moderate intensity exercise, those who have eaten within one to three hours of the workout will burn less fat than those who have fasted for three hours or more prior to exercise. High intensity workouts lasting no more than 60 seconds are more effective at burning fat than moderate intensity workouts after the 90 minute point.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
Exercise that combines high intensity followed by moderate or low intensity workouts is the optimal way to burn body fat due to its increase in basal metabolic rate.
1:19:18 - 1:26:51 (07:33)
Summary
Exercise that combines high intensity followed by moderate or low intensity workouts is the optimal way to burn body fat due to its increase in basal metabolic rate. Long bouts of low or moderate intensity exercise can cause an inversion of burning more glycogen than body fat after the workout has ended.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
Ingesting 100-400mg of caffeine before exercise can be beneficial for fat oxidation, but there is no magic pill for weight loss.
1:26:51 - 1:33:52 (07:00)
Summary
Ingesting 100-400mg of caffeine before exercise can be beneficial for fat oxidation, but there is no magic pill for weight loss. High intensity exercise activates adrenaline and signals specific types and amounts of fat thermogenesis and oxidation.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
The compounds in mate and guayusa teas can increase the rate of fat loss and exercise performance through the stimulation of the GLP-1 hormone.
1:33:52 - 1:39:57 (06:05)
Summary
The compounds in mate and guayusa teas can increase the rate of fat loss and exercise performance through the stimulation of the GLP-1 hormone.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
In this podcast episode, the host talks about different methods of fat loss such as shiver and the importance of factors such as alkarnitine and glucagon levels in facilitating fat oxidation.
1:39:57 - 1:51:01 (11:03)
Summary
In this podcast episode, the host talks about different methods of fat loss such as shiver and the importance of factors such as alkarnitine and glucagon levels in facilitating fat oxidation. He also discusses solid evidence showing that the effectiveness of different diets depends on whether people stick to them rather than on the type of diet itself.
EpisodeHow to Lose Fat with Science-Based Tools
PodcastHuberman Lab
The listeners of The Huberman Lab Podcast can support the show by subscribing on Apple or Spotify and giving feedback in the comment sections.
1:51:01 - 1:52:10 (01:09)
Summary
The listeners of The Huberman Lab Podcast can support the show by subscribing on Apple or Spotify and giving feedback in the comment sections. They can also check out the show's sponsors or visit livemomentus.com/huberman for supplements mentioned in the show.