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. 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
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