How to Lose Fat With Science-Based Tools
from Huberman Lab
by Scicomm Media
Published: Mon May 24 2021
Show Notes
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.
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Timestamps
Introduction
Sponsors: AG1, LMNT & Waking Up
Fat Loss: The Key Role of Neurons
The First Law of Fat Loss
Neurons Connect To Fat! (& That Really Matters)
5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid
Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss
Our Brain Talks To Our Fat
The Most Incredible & Dangerous Fat Loss Agent
Losing Fat Is a Two-Part Process: Mobilization and Oxidation
The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands
Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss
How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”
Two Ways of Using Shivering To Accelerate Fat Loss
White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat
How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver
Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”
thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)
If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers
Irisin: Underwhelming; Succinate Is The Real Deal
Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat
Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss
A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/
Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.
Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?
Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.
The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat
If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.
Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation
A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector
Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation
Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns
GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide
Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution
Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool
examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant
Acetyl-L-Carnitine: Facilitates Fat Oxidation
Summary List of Tools & How Nervous System Controls Fat Loss
Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback