Background

How to Lose Fat With Science-Based Tools

Huberman Lab24 de mayo de 20216584
Compartir episodio:Descargar

Descripción del Episodio

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

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episodios Recientes

How to Lose Fat With Science-Based Tools

Más podcasts de Sociedad y Cultura

Ver toda la categoría →
The Last 12 Weeks

The Last 12 Weeks

By shows

In 1992, David Wood was convicted of murdering young women and girls and burying them in the desert outside El Paso, earning him the nickname the Desert Killer. More than 30 years later, his lawyers have one last chance to argue his innocence and stop his execution. “The Last 12 Weeks” follows a team of capital defense lawyers as they try to save their client’s life. The series, produced by Serial Productions and The New York Times in collaboration with The Marshall Project, focuses on the high stakes and at times bizarre work involved in trying to halt an execution. With an extraordinary level of access to a capital case in its final stretch, the longtime death penalty reporter Maurice Chammah takes listeners into the room with the lawyers as the clock ticks down. Maurice and Alvin Melathe, a producer, follow members of the defense team as they look for alternate suspects, try to find new evidence to poke holes in the case, and track down hard-to-find witnesses. In the end, will the lawyers’ efforts be enough to persuade a deeply skeptical court system — and stop an execution three decades in the making? “The Last 12 Weeks.” A five-part series … on a deadline.

Rotten Mango

Rotten Mango

By shows

Rotten but still a little sweet! Rotten Mango is a true crime + all things spooky podcast. We love doing deep dives into the darkest crimes and we tend to not leave out any details - which can get a little rotten at times. If you want deep dives in the psychology of killers, no holding back storytelling of crimes, and stories of lesser known criminals from around the world this is the place for you. Subscribe to SiriusXM Podcasts+ to listen to new episodes of Rotten Mango ad-free. Start a free trial now on Apple Podcasts or by visiting siriusxm.com/podcastsplus.

2026♦️抖音最火的1000首热歌大全金典排行榜

2026♦️抖音最火的1000首热歌大全金典排行榜

By shows

2026年整理的2025爆火音乐

Palabras Mayores - Carlos Antonio Vélez

Palabras Mayores - Carlos Antonio Vélez

By shows

Hablamos de lo que más nos gusta; el fútbol. No somos hinchas de nadie, tampoco hacemos parte de las relaciones publicas de un club, de una selección, de algún dirigente, de algún técnico o de algunos jugadores.

Passion Struck with John R. Miles

Passion Struck with John R. Miles

By shows

You built the life you were supposed to want. So why doesn't it feel like enough?<br /><br />Passion Struck with John R. Miles is the #1 alternative health podcast exploring the deepest questions of human well-being — how we think, how we feel, how we connect, and how we build lives that don't quietly hollow us out from the inside. Hosted by bestselling author, Navy veteran, and former Fortune 50 executive John R. Miles, this is the show for anyone who wants to understand themselves more deeply and live more fully.<br /><br />Every week, John sits down with the world's leading voices across neuroscience, psychology, medicine, philosophy, sports, business, and the arts — guests like Seth Godin, Ryan Holiday, Susan Cain, Mark Hyman, Angela Duckworth, and Arthur Brooks. Together, they explore what it actually takes to build a life that feels like yours—how to strengthen your mind and body, build relationships that sustain you, find purpose before you’ve lost it or reclaim it after you have, and break free from stress, numbness, and the quiet drift of going through the motions.<br /><br />Whether you're 26 and trying to build your life the right way from the start, or 43 and wondering why the life you built doesn't feel like yours, this show meets you exactly where you are. Because the questions you're carrying deserve real answers.<br /><br />New episodes every Tuesday, Thursday, and Friday.<br /><br />85 Million Downloads | Gold Stevie Award | Davey Gold for Social Impact

Dumb Blonde

Dumb Blonde

By shows

<p>Asking the questions others are afraid to. Bunnie XO host of the Dumb Blonde podcast – the ultimate destination for comedy, trending and lifestyle. Get ready to dive into hilarious discussions about relationships, trauma, embarrassing moments, and all the realness life throws at us. Join Bunnie every week to laugh, relate, and embrace your inner healing.</p>

The Snare

The Snare

By shows

In 1996, 18-year-old Angie Dodge is found brutally murdered in her Idaho Falls home. Police zero in on a suspect and put a man behind bars. But as the years pass, doubts emerge about whether the real killer was ever caught. Leading the fight for answers is an unlikely advocate: Angie’s own mother, who embarks on a decades-long mission to uncover the truth. A six-part series from 20/20 and ABC Audio, hosted by Maggie Rulli. New episodes Tuesdays.

Joy 101 with Hoda Kotb

Joy 101 with Hoda Kotb

By shows

<p>Joy is essential.</p> <p>And it's also elusive. You can't order it, borrow it, or simply hope it into life.</p> <p>But now, there's a new and exciting way to start your journey toward a more joyful existence: The Joy 101 Podcast with Hoda!</p> <p>Best known for her Emmy-winning work and co-anchoring&nbsp;<em>Today,</em> Hoda Kotb infuses her authenticity, curiosity, and warmth into conversations with the world&rsquo;s most fascinating people. Entertainment legends, sport icons, wellness experts, and everyday folks will share how they&nbsp;find, allow, and experience joy.&nbsp;Hoda will offer her own tips and takes on seeking a more balanced, harmonious life.&nbsp;</p> <p>If you're craving inspiration, support, and useful tools to maximize your joy, tune in to these candid, uplifting, and moving on-air chats.</p> <p>Joy after a breakup, joy as an empty-nester, joy after loss, joy as a caretaker &mdash; Hoda's new podcast will speak to you.</p> <p>Joy 101 with Hoda Kotb, an iHeartPodcast.</p>