How to Lose Fat with Science-Based Tools

» How to Lose Fat with Science-Based Tools



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. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day– a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation– it turns out the type and duration of exercise really matters. And I discuss the use of caffeine, GLP1 from Mate or guayusa and emerging new prescription compounds for fat loss. The episode includes a lot of tools, links to cost-free resources and explanation of the science underlying each tool for fat loss.

#HubermanLab #FatLoss #Science

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Timestamps:
00:00:00 Introduction
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

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

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36 Comments

  1. When I was in college in the late 2000s, I got fat after a knee injury. Once healed I started working out again and took a supplement called Dren (drenbuterol) that was the best thermogenic I've ever felt. I could feel my pores open and heat energy leaving. It was insane. Of course it worked so it isn't made anymore (u could get it at GNC)

  2. Your podcast and the information is very very useful. Thank you so much for ur knowledge shared for free. Ur doing an amazing job keep it up. Thank u so so much .

  3. This was money! So shakeweights for the win😂Who knew.!?

  4. Now it feels good to see that you are not stressed so FAR😊 You might have had water.

  5. Tried to get the cold plunge protocols but only got ads. Any advice?

  6. I saved this one- thank you. So clear and helpful.

  7. Hi, how are you? It's not that difficult to lose weight, just change your diet. There are 3 essential things you need to cut. Sugar, bread and eat less rice and pasta. Just that. Over the course of a month, you will lose between 1 and 2 kilos. In a year, a person loses almost 30 kilos. Instead of sugar, they have to add sweetener to things. Instead of bread, eat three crackers salt, which are toasted and less fattening. And at lunch and dinner, eat 3 tablespoons or a little more of rice and pasta. If the person is still hungry, add more beans. But the person gets used to eating like this, and sustains it. Cut out soda and juice and drink water. That's it and making other adaptations according to the person's needs. Even milk makes you fat. Then you have to drink half a glass. There are people who don't even drink milk and take calcium to replace it. Or just drink once in a while. Always eat at the right times, and that's it. If you're going to drink soda or eat a pie, you have to eat less, less quantity, that's how it is. Then eat an apple, that's it. In one year of eating like this, I lost 27 kilos. I was 115 kilos and today I weigh 84 kilos. After we lose a lot of weight, it is difficult to gain weight again, when we reach a weight limit for each body. Even after eating some things that you ate the same way before, it is much more difficult to gain weight. It seems that the body detoxes these things, of the weight and it is more difficult to gain weight afterwards. Our body feels lighter, that's the difference I saw, and in appearance it seems that the person becomes more elegant. But sometimes people feel weak, if they get too thin, they feel a little weak, that's the bad side of being thin, so they have to eat more sugar and other things. And there are people who don't good feel very , their bodies feel strange, they don't adjust themselves properly, they feel bad. There are people who prefer to be fuller, even if they weigh a little more, and they look even better that way, more beautiful. I hope it helps everyone. I feel better, full a little, about 90 kilos. And also do activities of daily living, walking, among others. But changing your diet is the main thing I think. A hug.

    But this stuff about very fast, instantaneous weight loss is all a lie, it doesn't exist and it's even dangerous too. You have to be careful. It can harm health and the person's life may be at risk. A hug.

  8. Coming back to this classic episode 😅 I can't wait til the book comes out

  9. You are imply the best Andrew.

  10. I wish he would just get straight to the point of how to lose fat lol I nearly fell asleep has soon has he started

  11. I eat strict low carb diet and its keeping me healthy 170lbs. No bread, rice, potato's, sweet fruits. I notice if I have just one potato chip or M&M, I'll want a couple hand fulls. Its easier just to not to have one. Same goes with cheat days.. easier not to have them.

  12. Fasted workouts work for woman as well??

  13. The higher up and quality of info comes more accountabilty , so deal with the disclaimers…they are a must for Huberman now. Just FYI its FREE DOPES! I cant believe you would complain.🤔✌️

  14. 6 mins of ad’s? FFS 🤦🏽‍♂️

  15. Is there a cat purring

  16. Are there ADHD meds that promote weight loss

  17. What mate tea do you drink and recommend?

  18. The ads are annoying… too long….

  19. I am so thankful for all of the information that you share and communicate so well. I think there something on this topic that you're missing. I have 10 children. Those who take after their father have no issues with their weight. They don't gain easily but they do lose easily. Those who take after me struggle with their weight and losing weight is incredibly hard. My husband would tell me that I was like a Volkswagen because it took so little to keep me going or to gain weight and it is almost impossible for me to lose weight. I wish it were as simple as fidgeting but in my large family anecdotal experience there's so much more to weight gain and loss. So much is genetic. I so wish I understood that.

  20. Only if i had him as my bio professor, my career trajectory would have been 💯 different

  21. Omg thank you so much for this video I needed a scientific explanation from a reputable person not some blogger,, because I wantevto make sure I’m doing the right things to reach fat loss😊❤️

  22. At least for the first 20 minutes I listened but I was getting ready so idk for sure

  23. I feel like alot of talking aint saying shit

  24. really interesting. Thank you for your work Mr. Huberman

  25. Thank you! This was extremely helpful! Little did I know about Yerba Matte sitting in my cabinet unused. Well no more! 😀

  26. I've watched babies shiver… All three of my kids shivered after they were born.. Am I the only one?

  27. Important Key Points for fat lose from the video:

    1. Calories out > in
    2. Micro movement (Fidgeting)
    3. Shivering (Cold Exposure)
    4. High>>Mid>Low intensity exercise
    5. Fasting , Low carb diet , Low fat diet
    6. Caffeine

  28. So does that mean there is no way for ppl to get the benefits of his cold exposure protocol at the same time with the benefits of the Wim Hof Method (building cold tolerance)? 😢😢😢

  29. I was excited to watch this but the sponsorships 😩 just get to the point

  30. I think he could stand to cut down the sponsor segments

  31. First thanks because all point; second could you please share the essays about this title with us (I'm a sports science student and I really like to learn beyond academic courses

  32. This was a brilliant podcast. Thank you for all the effort and for making it available to all of us.

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