The Huberman Lab Podcast #21 discusses science-based tools for losing fat. The podcast introduces InsideTracker, a personalized nutrition platform that analyzes blood and DNA data to provide recommendations on nutrition, exercise, and lifestyle changes. The podcast also mentions other sponsors, including ExpressVPN and Athletic Greens. The key role of neurons in fat loss is explored, emphasizing the influence of the nervous system on fat burning. The first law of fat loss is discussed, highlighting the importance of calorie deficit. The connection between neurons and body fat is explained, and the role of hormones, thermogenesis, and metabolism in fat loss is mentioned. The podcast also covers the 5 pillars of metabolism, the impact of mindset on fat loss, and the relationship between the brain and fat. The dangerous compound Dinitrophenol (DNP) is mentioned as a fat loss agent to avoid. The two-part process of fat loss, mobilization, and oxidation, is explained. The role of adrenaline/epinephrine in fat loss is discussed, as well as the powerful methods of fidgeting and shivering for fat loss. The use of cold exposure to activate brown fat and increase fat burning is explored. The protocols for using cold exposure for fat loss are provided. The different types of fat in the body and the use of cold-induced shivering to burn fat are explained. The importance of avoiding cold adaptation for fat loss is mentioned. The role of succinate in cold-induced thermogenesis is discussed. The protocols for using cold exposure from thecoldplunge.com are provided. The relationship between the brain and fat loss in babies is explained. The use of shivering and heat to increase fat burning is mentioned. The different types of exercise for fat loss, such as high-intensity interval training (HIIT), sprint interval training (SIT), and moderate-intensity continuous training (MICT), are explored. The impact of exercising fasted on fat loss is discussed. The post-exercise metabolic increases and the optimal way to burn fat through exercise are explained. The use of supplements and compounds for fat loss, such as caffeine, GLP-1, berberine, and metformin, is mentioned. The Gardner Lab results on different diets for weight loss are discussed. The effects of yerba mate, acetyl-L-carnitine, and other supplements on fat oxidation are explained. The tools and protocols for fat loss, as well as ways to support the podcast, are provided.
Introduction
The Huberman Lab Podcast is an informative series hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast aims to provide science-based tools for everyday life to the general public. In this episode, the host introduces InsideTracker, a personalized nutrition platform that analyzes blood and DNA data to help individuals understand their bodies and reach their health goals. InsideTracker offers valuable information and recommendations on nutrition, exercise, and lifestyle changes. They have also partnered with Garmin fitness trackers to allow users to track their progress and analyze their data. Listeners can visit www.insidetracker.com/huberman for a 25% discount on InsideTracker services. Additionally, the host mentions other sponsors of the podcast, including ExpressVPN for internet security and Athletic Greens, an all-in-one vitamin, mineral, and probiotic drink that supports overall health and wellbeing. Athletic Greens provides important nutrients for brain health, gut health, focus, cognition, immune function, and metabolism. The host personally uses Athletic Greens and recommends it as a science-based tool for losing fat. Viewers are offered a special promotion to try Athletic Greens, including five free travel packs and a year supply of vitamin D3+K2 for cardiovascular, immune, metabolic, and overall health.
Fat Loss: The Key Role of Neurons
- Neurons, glioma, and macrophages play a key role in accelerating fat loss
- Understanding the nervous system's influence on fat burning is crucial
- Cold exposure, brown fat, beige fat, and NEAT are important aspects of fat loss
- Hormones like insulin and leptin also play a role in fat loss, but the emphasis is on the nervous system's influence
The First Law of Fat Loss
The First Law of Fat Loss: Calories in versus calories out is the fundamental formula for weight management.
- Consuming more calories than you burn leads to weight gain, with a significant portion being body fat.
- Consuming fewer calories than you burn leads to weight loss, with a portion coming from body fat.
- Highly processed foods can affect how we utilize food and contribute to obesity.
- Hormones, thermogenic milieu, and metabolism can influence the proportion of adipose tissue burned in response to exercise and food.
Neurons Connect To Fat! (& That Really Matters)
The connection between neurons and body fat is explored in this video. Neurons innervate different types of body fat and can influence whether it is burned or not. The nervous system plays a significant role in the calories burned during fat loss. The video breaks down the science of fat oxidation into two important steps. The speaker provides behavioral tools and discusses the quality of supplements for fat loss. Sponsored by Thorne, a company known for its high-quality supplements, the video emphasizes the importance of using high-quality supplements, although they are not necessary. The neuroscience behind fat loss is explained, and various tools for achieving it are introduced.
5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid
The 5 pillars of metabolism are sleep, essential fatty acids, glutamine, microbiome, and thyroid.
- Quality and sufficient sleep is important for metabolism.
- Essential fatty acids, like EPA, support metabolism and promote fat loss.
- Glutamine can reduce sugar cravings and improve leaky gut symptoms.
- Correct iodine and thyroid levels are crucial for a strong metabolism.
- Selenium supports the thyroid system and overall metabolism.
Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss
Belief and mindset play a crucial role in weight loss and overall health. A study at Stanford University revealed that simply informing individuals about the benefits of movement and exercise can lead to weight loss and improved body composition. The power of belief and the nervous system in influencing our physiology and health outcomes is highlighted in this study. The video explores the impact of mindset on fat loss and discusses science-based tools and protocols to enhance fat loss rates.
Key points:
- Being told that movement and exercise are beneficial can result in weight loss and positive changes in body composition.
- A study involving hotel service people showed that those who were informed about the cardiovascular and weight loss benefits of movement experienced greater body fat loss and improvements in cardiovascular health.
- Belief and mindset have a significant impact on our physiology and health outcomes.
- The video discusses the influence of mindset on fat loss and presents science-based tools and protocols to increase fat loss rates.
Our Brain Talks To Our Fat
The relationship between our brain and fat loss is explored in this video. The key points include:
- Adipose tissue and fat are not just energy sources, but also impact our metabolism.
- The nervous system can increase our metabolism and energy expenditure.
- Some individuals can eat a lot without gaining body fat, while others easily gain fat with little food intake.
- The nervous system can be controlled through behaviors and diet, particularly in terms of thermogenesis.
The Most Incredible & Dangerous Fat Loss Agent
Dinitrophenol (DNP) is a highly dangerous compound that was discovered during World War II and causes significant weight loss. However, it can be fatal if body temperature rises too high. DNP alters the way fat burns by changing the neurons that connect to fat. Although it illustrates the role of the nervous system in controlling metabolism and energy utilization, it is not recommended for use due to its lethal effects.
Key points:
- DNP was discovered during World War II and causes significant weight loss
- DNP is highly dangerous and can be fatal if body temperature rises too high
- DNP alters the way fat burns by changing the neurons that connect to fat
- DNP illustrates the role of the nervous system in controlling metabolism and energy utilization
- DNP is not recommended for use due to its lethal effects.
Losing Fat Is a Two-Part Process: Mobilization and Oxidation
Losing fat is a two-part process: mobilization and oxidation. Here are the key points to understand:
- Mobilization, or lipolysis, is the process of moving fat out of fat cells.
- Fat can be stored as visceral fat around organs or subcutaneous fat under the skin.
- Oxidation, or utilization, is the conversion of fat into energy.
- The nervous system plays a crucial role in increasing both mobilization and oxidation.
- Without converting mobilized fat into energy, it can be returned to body fat.
- To burn fat, it is important to first mobilize it and then oxidize it.
- Neurons connecting to fat are involved in this process.
The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands
Epinephrine or adrenaline plays a critical role in increasing fat mobilization and oxidation. It is released from both the adrenal glands and the sympathetic nervous system. Contrary to popular belief, it is not the adrenal glands and the release of adrenaline that stimulate fat loss and oxidation. Instead, it is neurons that connect to the fat that stimulate fat oxidation. This means that specific patterns of movement and creating a specific environment can activate these neurons and increase fat loss. Therefore, fat loss is not solely dependent on calorie deficit, but also on the activation of these neurons through the nervous system.
- Epinephrine/adrenaline is crucial for increasing fat mobilization and oxidation.
- It is released from both the adrenal glands and the sympathetic nervous system.
- Neurons, not the adrenal glands, stimulate fat oxidation.
- Specific movement patterns and environment can activate neurons and increase fat loss.
- Fat loss is not only dependent on calorie deficit but also on neuron activation.
Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss
Fidgeting and shivering are powerful methods for fat loss, stimulating the release of adrenaline and promoting fat mobilization and oxidation. Fidgeters can overeat without gaining weight due to their constant subtle movements. Shivering, not just induced by cold, also stimulates fat loss.
Key points:
- Fidgeting and subtle movements can significantly increase energy burned by the body, with fidgeters burning 800 to 2,500 calories more than non-fidgeters.
- Fidgeting helps offset overeating and prevent weight gain.
- Fidgeters exhibit quick movements and gather things rapidly, while non-fidgeters have a slower and deliberate approach to movement.
- Incorporating deliberate fidgeting and increased movement throughout the day can result in a 20-30% increase in weight loss.
- Fidgeting can be an effective method for fat loss, particularly for those who are slightly overweight and averse to exercise.
How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”
Fidgeting, specifically subtle movements of our core musculature and limbs, triggers the release of epinephrine from neurons, leading to the mobilization and oxidation of fat. This process, known as non-exercise activity thermogenesis (NEAT), can result in burning 800 to 2,500 calories per day. Fidgeting can be an effective way to promote fat loss, even without traditional exercise.
- Fidgeting and other small movements can mobilize and oxidize fat and energy.
- Incorporating low-level movement, like fidgeting, can have a significant impact on fat loss.
Two Ways of Using Shivering To Accelerate Fat Loss
Shivering can be used to accelerate fat loss by mobilizing and oxidizing fatty acids. There are two effective ways to utilize shivering for fat loss: cold exposure and correct protocol. Cold exposure, such as cold showers or baths, can increase metabolism and burn fat when done correctly. A study in Nature demonstrated the positive effects of cold exposure on metabolism and fat loss.
White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat
The most profound aspect of the topic is the different types of fat in the body and how cold exposure can activate brown fat and increase fat burning and metabolism.
Key points:
- White fat is the traditional fat in the body.
- Brown fat is rich in mitochondria and can directly convert food into energy.
- Beige fat is a combination of white and brown fat.
- Cold exposure can activate brown fat and convert beige fat into brown fat.
- This leads to increased fat burning and metabolism.
- The video explores the use of cold water as a method to increase fat burning.
How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver
- Shivering in response to cold stimulates the release of succinate, which increases brown fat thermogenesis and fat burning.
- Succinate can also convert beige fat into true brown fat.
- Shivering is necessary to increase thermogenic levels and trigger the release of succinate.
- Shivering is being studied as a potential treatment for obesity.
- The frequency of cold exposure and shivering is important, but specific details are not provided.
Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”
Exposing oneself to cold temperatures, such as through cold showers or ice baths, can have positive effects on fat loss. It is recommended to do this between one and five times per week, with even just one exposure per week being valuable. The goal is to induce shivering, which triggers the release of succinate and activates brown fat. To achieve this, it is best to alternate between getting into the cold and then getting out, rather than staying in the cold for an extended period. It is important to avoid becoming hypothermic and to consult with a doctor before attempting these protocols. The water should be cold enough to be uncomfortable but not to the point of causing harm.
thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)
The most profound aspect of thecoldplunge.com is their protocols for using cold exposure for fat loss.
Key points:
- The protocols are free and can be done through cold showers, cold rivers, or jumps in the ocean.
- The focus is on inducing shivering by moving from a cold environment to a slightly warmer one.
- The goal is to experience the shivering response, not to stay in the cold for as long as possible.
If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers
- Cold adaptation, such as cold water swims, should be avoided for fat loss.
- Polar bear swimmers are an example of cold adaptation.
- Cold exposure can increase appetite and decrease metabolism.
- Cold adaptation may lead to weight gain rather than fat loss.
Irisin: Underwhelming; Succinate Is The Real Deal
- Cold exposure can lead to adaptation and reduced release of adrenaline and succinate, which are involved in the thermogenic effect of brown fat.
- Irisin was previously thought to play a role in increasing metabolism and was explored as a potential fat loss drug.
- The focus has shifted to succinate as the main factor in cold-induced thermogenesis.
- The speaker invites any additional information or corrections regarding irisin.
Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat
Babies cannot shiver due to the absence of neurons that release epinephrine into fat. However, they have an excess of brown fat in specific areas to compensate for this. Over time, brown fat can decrease if not exposed to cold environments or induced to shiver. Yet, there is evidence that brown fat can increase in size and new cells can be added. Epinephrine and succinate may convert beige fat cells into brown fat. Increasing brown fat can boost metabolism and generate heat without shivering. Some individuals have experimented with extreme cold exposure, like using ice packs on the back of their neck.
Key points:
- Babies lack neurons that release epinephrine into fat, preventing them from shivering.
- Babies have an excess of brown fat in certain areas to compensate for the inability to shiver.
- Brown fat can decrease over time if not exposed to cold environments or induced to shiver.
- Brown fat can increase in size and new cells can be added.
- Epinephrine and succinate may convert beige fat cells into brown fat.
- Increasing brown fat can enhance metabolism and generate heat without shivering.
- Some individuals have experimented with extreme cold exposure, such as using ice packs on the back of their neck.
Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss
Using cold exposure as a tool for fat loss has gained popularity, with some people resorting to wearing ice pack underpants. However, becoming cold adapted can diminish the fat burning effects. Gradually increasing cold exposure and using it for specific periods of time, followed by breaks, is more effective. The video also touches on the concept of using the minimal effective stimulus for growth and progress.
A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/
- The paper titled "Neural Innervation of White Adipose Tissue and the Control of Lipolysis" explores the connection between neurons and fat.
- Specifically focuses on white adipose tissue and the regulation of lipolysis.
- Provides a comprehensive overview of the topic.
- Serves as a valuable resource for further research.
Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.
Spot reduction, the idea of targeting specific areas of fat on the body, may actually be possible through the activation of fat-innervating neurons. By increasing the release of epinephrine locally, it is believed that the mobilization of fat tissue in targeted areas can be enhanced. While the technology for spot reduction is not yet available, engaging in exercises involving multiple body parts can help maintain and grow these fat-innervating neurons throughout the body. The neural innervation of fat can be stimulated by factors such as cold or novel forms of exercise, suggesting that the control neurons have over fat pads and body fat stores may be greater than previously thought.
Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?
Exercising for fat loss: What is best? High intensity, sprinting, moderate intensity?
- The video explores different types of exercise for fat loss: high intensity interval training (HIIT), sprint interval training (SIT), and moderate intensity continuous training (MICT).
- HIIT involves short bursts of intense activity followed by recovery periods.
- Sprinting involves sprinting for a short duration and then walking.
- MICT is steady-state cardio performed at a moderate intensity for a longer duration.
- The timing of exercise and whether it is done in a fasted state can impact fat loss.
- Exercise intensity is important for fat loss.
- Examples of different intensity levels are provided.
Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.
Exercising fasted does not significantly impact fat oxidation, as eating or not eating beforehand does not make a difference. Consuming glucose before exercise may reduce fat burning, but findings are inconsistent. Eating before exercise, especially high-sugar foods, can reduce fat burned during the workout. Conflicting studies make it difficult to determine the ideal protocol, and meta-analyses have attempted to aggregate findings.
The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat
After approximately 90 minutes of moderate intensity exercise, the body switches to burning more fat if you haven't eaten for three hours or more prior to the exercise. This is especially beneficial for prolonged activities like long runs, swims, walks, or hikes. However, studies suggest that the 90 minute mark may not be necessary for these fat-burning benefits.
Key points:
- After 90 minutes of exercise, if you haven't eaten for three hours or more, you start burning more fat.
- This is particularly relevant for prolonged activities like long runs, swims, walks, or hikes.
- Studies suggest that the 90 minute mark may not be necessary for these fat-burning benefits.
If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.
High-intensity training can lead to earlier fat burning if done for 20-60 minutes. Fasting before high-intensity training can result in more fat burning per unit of time.
Key points:
- High-intensity training followed by medium or low intensity exercise can lead to higher fat burning.
- Fasting facilitates fat burning, but if unable to exercise without eating, consume something with low insulin levels.
- High-intensity training before fasting accelerates fat oxidation.
Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation
High-intensity exercise burns more glycogen during the activity but more body fat afterwards. Moderate to low intensity exercise burns a higher percentage of body fat during the exercise but more glycogen afterwards. The optimal way to burn fat is to do high intensity exercise followed by moderate intensity exercise, as this increases basal metabolic rate and leads to fat burning.
A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector
A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector
The most profound aspect of the text is that a protocol for exercise-induced fat loss involves high intensity training followed by either low intensity training or nothing, preferably done in a fasted state.
Key points:
- Engaging the nervous system and signaling specific types and amounts of fat thermogenesis and oxidation optimizes body fat loss during exercise.
- The energy burn alone does not account for the differences in fat loss.
- Adrenaline, also known as epinephrine, is the key factor in exercise-induced fat loss.
- Adrenaline is responsible for triggering fat loss during both low-intensity and high-intensity exercise.
- Other compounds can also play a role in this process.
- Moderate to high intensity training followed by low intensity activities throughout the day can be an effective approach for busy individuals.
Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation
Caffeine is a compound that can increase fat oxidation and mobilization, enhance performance and alertness, and dilate blood vessels. However, it is important to be caffeine adapted and cautious of dosage. Here are the key points:
- Caffeine consumption can increase fat oxidation through the release of epinephrine and adrenaline.
- Fidgeting induced by caffeine does not burn a significant amount of calories compared to exercise.
- Caffeine should not be relied upon as a substitute for physical activity.
- Ingesting around 104 milligrams of caffeine before exercise can enhance fat burning.
- Other compounds like ephedrine, which was used for fat loss, are now illegal in most states.
Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns
- Ephedrine and fenfluramine were popular weight loss drugs but were removed from the market due to safety concerns.
- Adverse effects such as overheating and cardiovascular issues were reported, leading to fatalities.
- Fenfluramine, an effective anti-obesity drug, had to be outlawed due to its harmful effects.
- Caffeine is suggested as a safer alternative for weight loss.
GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide
GLP-1 (Glucagon-Like Peptide 1) is a tool that can be triggered by the ingestion of yerba mate tea, increasing fat burning. Pharmaceutical drugs targeting the GLP-1 pathway, like semaglutide, have shown effectiveness in treating diabetes and promoting weight loss. Yerba mate and guayusa tea are natural alternatives that can also increase GLP-1 levels. However, semaglutide should only be used under medical supervision.
Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution
- Berberine and metformin are compounds that lower blood glucose levels and decrease insulin production.
- Lower insulin levels promote fat oxidation by inhibiting the conversion of fatty acids into ATP.
- These compounds are used to enhance fat burning, but diet and nutrition should also be considered for optimal results.
Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool
- Different diets can lead to weight loss as long as adherence is maintained.
- Choose an eating plan that is both beneficial to health and easy to stick with.
- Keeping insulin levels low can be advantageous for fat oxidation.
- Eliminating carbohydrates is not necessary for weight loss.
- Some individuals find success with lower or no carbohydrates during the day for alertness and consuming carbohydrates at night to aid in sleep.
examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant
Yerba Mate: A stimulant that increases fat oxidation and metabolic rate. It also lowers heart rate, providing a mellow stimulant experience. Excessive consumption can lead to jitteriness.
- Yerba mate increases fat oxidation and metabolic rate during exercise and at rest.
- It causes a slight decrease in heart rate, which is not fully understood.
- Yerba mate provides a mellow stimulant experience.
- Excessive consumption can lead to jitteriness.
Acetly-L-Carnitine: Facilitates Fat Oxidation
Acetyl-L-carnitine facilitates fat oxidation by converting fatty acids into ATP, increasing fat loss. It has various effects on cellular metabolism, such as reducing ammonia and C-reactive protein levels, slightly reducing blood glucose, increasing HDLC, and slightly reducing overall cholesterol. It can also improve fat oxidation rates and has effects on sperm quality, blood pressure, and reducing fatigue during exercise.
- Acetyl-L-carnitine converts fatty acids into ATP, promoting fat loss.
- It reduces ammonia and C-reactive protein levels.
- It slightly lowers blood glucose and overall cholesterol.
- Acetyl-L-carnitine increases HDLC levels.
- It improves fat oxidation rates.
- It has positive effects on sperm quality and blood pressure.
- It reduces fatigue during exercise.
While not necessary for fat loss, supplementing with acetyl-L-carnitine can be beneficial due to its easy transport and utilization by the body.
Summary List of Tools & How Nervous System Controls Fat Loss
The most profound aspect of the text is the discussion of various science-based tools for losing fat, with a focus on the role of the nervous system.
- The release of adrenaline and epinephrine facilitates fat mobilization.
- Non-exercise movement (NEAT) and shivering increase caloric burn and thermogenesis.
- Cold exposure stimulates shivering and avoids cold adaptation.
- Different exercise intensities impact fat stores.
- Exercising in a fasted state may have potential benefits.
- Caffeine stimulates fat metabolism.
- The GLP-1 pathway triggered by compounds in yerba mate and guayusa tea increases fat oxidation.
- Cost-free protocols for fat loss, resilience, and reducing inflammation are available on www.thecoldplunge.com.
Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback
The most profound aspect of the text is the discussion of various ways to support the podcast and provide feedback.
- Subscribe on YouTube, hit the notifications button, and subscribe on Apple and Spotify
- Leave a five-star review and provide feedback on the comment section of YouTube
- Check out the sponsors mentioned
- Become a Patreon supporter
- Consider Thorne supplements, which offer a 20% discount
- Use the sponsor's discount code
- Express interest in science.