How to Lose Fat With Science-Based Tools
O epizodě podcastu
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.
Access the full show notes, including referenced articles, resources and more at hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT & Waking Up
(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
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:31 Sponsors: AG1, LMNT & Waking Up
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 Acetyl-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
Disclaimer
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The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.