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Andrew Huberman

04/03/25

@ Andrew Huberman

Start with a cold temperature that is uncomfortable but safe, typically around 60 to 55 degrees Fahrenheit, and aim for one to three sessions per week to accelerate fat loss.

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Lose Fat With Science-Based Tools | Huberman Lab Essentials

@ Andrew Huberman

Lose Fat With Science-Based Tools | Huberman Lab Essentials

04/03/25

Related Takeaways

Andrew Huberman

04/03/25

@ Andrew Huberman

Many people incorrectly use cold exposure methods, such as cold showers or ice baths, to increase metabolism; the right protocols are essential for effective fat loss.

Andrew Huberman

04/03/25

@ Andrew Huberman

To effectively stimulate shivering for fat loss, alternate between cold exposure and warming up without drying off.

Andrew Huberman

04/03/25

@ Andrew Huberman

Shivering is one of the strongest stimuli for fat loss, as it can increase metabolism and fat oxidation when done correctly, especially in cold environments.

Andrew Huberman

04/03/25

@ Andrew Huberman

Cold exposure can stimulate shivering, which helps in burning fat and converting white fat to brown fat, aiding in fat oxidation.

Andrew Huberman

04/03/25

@ Andrew Huberman

To optimize body fat loss, incorporate high-intensity training followed by low-intensity training, ideally while fasted, three to four times a week.

Andrew Huberman

04/03/25

@ Andrew Huberman

Cold exposure triggers adrenaline release, which increases metabolism and fat burning, particularly through shivering.

Andrew Huberman

05/22/25

@ Andrew Huberman

To optimize your 90-minute work session, aim to start it during the steepest rise in your body temperature, which supports better focus.

Andrew Huberman

04/03/25

@ Andrew Huberman

High-intensity movements followed by lower-intensity exercise can be effective for fat loss, especially when performed in a fasted state.

Andrew Huberman

04/03/25

@ Andrew Huberman

For optimal fat loss, engage in high-intensity interval training (HIIT), sprint interval training (SIT), or moderate-intensity continuous training (MICT).