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Andrew Huberman

04/03/25

@ Andrew Huberman

The nervous system, including the brain and spinal cord, governs everything related to fat loss, yet its role has been overlooked in discussions about losing fat.

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Andrew Huberman

04/03/25

@ Andrew Huberman

Calories in versus calories out is the fundamental formula for fat loss and weight management; if you consume more calories than you burn, you will gain weight, primarily in the form of fat.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

If you consume fewer calories than you burn, you will lose weight, and a significant portion of that weight will come from body fat, depending on various factors.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Your body fat is innervated by neurons, which can influence whether that fat is burned or not, making the nervous system a key player in fat utilization.

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Andrew Huberman

04/03/25

@ Andrew Huberman

To mobilize fat, you need to break the bond between glycerol and fatty acids, a process facilitated by the enzyme lipase, allowing fatty acids to enter the bloodstream for energy use.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Adrenaline, released from neurons connected to fat, plays a crucial role in fat oxidation, meaning the burning of fat is influenced by local neuronal activity rather than just systemic adrenaline from stress or fasting.

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Andrew Huberman

04/03/25

@ Andrew Huberman

Subtle movements, such as fidgeting and shivering, can significantly stimulate the release of adrenaline, enhancing fat mobilization and oxidation.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Research from the 1960s and 70s showed that individuals who overeat but do not gain weight often engage in a lot of subtle movements throughout the day, which helps them burn off excess calories.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Fidgeting, standing up, and pacing can mobilize and oxidize fat, making them effective strategies for those who are averse to traditional exercise.

AH

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.

AH

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.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

We have three kinds of fat: white fat, brown fat, and beige adipose tissue.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

White fat, or subcutaneous fat, serves as an energy storage site and is not rich in mitochondria.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Brown fat, located between the shoulder blades and on the back of the neck, is rich in mitochondria and can convert food energy into heat, making it thermogenic.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

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

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Shivering causes the release of succinate, which enhances brown fat thermogenesis and overall fat burning.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

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

AH

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.

AH

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).

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Fasted exercise can enhance fat oxidation, especially after about 90 minutes of moderate-intensity exercise, where the body shifts from burning glycogen to body fat.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

If you perform high-intensity training while fasted, you will burn more body fat compared to exercising after eating.

AH

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.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

The principles of fat loss are linked to how we engage the nervous system and the patterns of exercise we choose, as high-intensity exercise triggers significant adrenaline release, which is crucial for fat thermogenesis and oxidation, while low to moderate-intensity exercise does not stimulate adrenaline as effectively.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Adrenaline is the key hormone that facilitates fat loss, acting as both the trigger and the effector in the fat mobilization process during various types of movement.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Before considering supplements for fat loss, focus on behavioral tools and understanding the science behind fat metabolism, as there is no 'magic pill' for weight loss.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Certain compounds can enhance fat oxidation and mobilization, which is beneficial for accelerating fat loss, particularly those that increase epinephrine release.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Caffeine can effectively enhance fat burning during exercise at dosages up to 400 milligrams, which is roughly equivalent to two cups of coffee.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Ingesting caffeine 30 to 40 minutes before exercise can improve fat oxidation and help burn more body fat during workouts.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Yerba maté increases GLP-1 levels, which facilitates fat mobilization and enhances fat burning, especially when consumed before exercise.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Pharmaceuticals that target the GLP-1 pathway, like semaglutide, are effective for weight loss and appetite reduction, but should only be used with a prescription.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Compounds like berberine and metformin can lower blood glucose and insulin levels, which in turn can increase fat oxidation by reducing insulin's inhibitory effect on fat metabolism.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Adherence to a chosen diet is crucial for weight loss success, regardless of the specific dietary approach, as long as it supports health and is sustainable.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Maintaining a low insulin level is beneficial for fat oxidation, and various dietary approaches can help achieve this, including low or moderate carbohydrate diets.

AH

Andrew Huberman

04/03/25

@ Andrew Huberman

Incorporating non-exercise activities like fidgeting and shivering can significantly increase caloric burn and enhance fat loss through increased thermogenesis.

AH

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.

AH

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.

Lose Fat With Science-Based Tools | Huberman Lab Essentials

Takeaways