TLDR;
This episode explores the science-backed tools for fat loss, focusing on the nervous system's role. It highlights how neurons control fat mobilisation and oxidation, offering practical strategies to boost metabolism and burn fat more efficiently. Key points include the importance of NEAT (non-exercise activity thermogenesis), strategic use of cold exposure to induce shivering, and optimising exercise routines. The episode also touches on the impact of mindset and the potential of targeted fat reduction, providing a comprehensive guide to leveraging the body's natural processes for effective fat loss.
- Neurons control fat mobilisation and oxidation.
- NEAT and shivering can significantly increase caloric burn.
- Strategic cold exposure boosts metabolism through brown fat activation.
- High-intensity exercise followed by moderate activity optimises fat burning.
- Certain compounds like caffeine, yerba mate, and L-carnitine can enhance fat oxidation.
Introduction [0:00]
Andrew Huberman introduces the episode as part of a series on physical and athletic skill performance, focusing on science-based tools for fat loss. He acknowledges the widespread interest in fat loss and the common struggles people face in achieving it. The episode aims to provide novel, scientifically supported strategies for fat loss, emphasising the often-overlooked role of the nervous system. He mentions that the discussion will cover various aspects, including the use of cold, brown and beige fat, NEAT, and how the nervous system governs fat loss.
Fat Loss: The Key Role of Neurons [6:00]
Huberman highlights the importance of understanding how neurons and the nervous system influence fat loss, an area often neglected in discussions. He points out that the nervous system acts as the master controller for various bodily functions, including the immune system and fat burning. The episode aims to bridge the gap in knowledge by exploring how the nervous system, including the brain and spinal cord, can encourage accelerated fat loss.
The First Law of Fat Loss [8:44]
Huberman acknowledges the fundamental principle of "calories in versus calories out" as the core truth of metabolic science and fat loss. He clarifies that ingesting more calories than you burn leads to weight gain, while ingesting fewer calories leads to weight loss. He also notes that the "calories burned" portion of the equation is strongly influenced by controllable factors such as hormones, body temperature, and the level of connectivity between the nervous system and fat.
Neurons Connect To Fat! (& That Really Matters) [11:00]
The discussion centres on the fact that body fat is innervated by neurons, which can influence whether that fat is burned or not. The nervous system acts as the master controller in this process, playing a significant role in the "calories out" component. The episode promises to provide tools grounded in peer-reviewed science to leverage physiology and increase rates of fat loss.
5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid [13:38]
Huberman outlines five key elements essential for a strong metabolism: quality sleep, sufficient essential fatty acids (aiming for over 1000mg of EPA per day), glutamine (to reduce sugar cravings and improve gut health), a healthy gut microbiome (through fermented foods), and supported thyroid hormone levels (via sufficient iodine and selenium). These factors create a foundation for exercise, cold exposure, and other compounds to effectively increase fat burning.
Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss [19:20]
Huberman references a study by Alia Crum at Stanford, which demonstrated that a person's beliefs about exercise can significantly impact weight loss. The study showed that simply informing hotel service staff that their daily movement met US activity guidelines led to more body fat loss and improved cardiovascular health. This highlights the power of the nervous system and belief in governing physiological processes.
Our Brain Talks To Our Fat [23:08]
Huberman shares his early research experiences on thermogenesis and fat loss, emphasising the role of the nervous system in controlling body temperature and energy utilisation. He notes that the nervous system can intensify the body's metabolic furnace, increasing heat production and energy burn. He also touches on individual differences in metabolism, highlighting the nervous system's controllable influence on thermogenesis.
The Most Incredible & Dangerous Fat Loss Agent [25:00]
Huberman recounts the story of Dinitrophenol (DNP), a compound discovered in World War II armory factories, which caused significant weight loss in workers. He strongly advises against using DNP due to its high risk of fatal hyperthermia. The story illustrates the principle that the nervous system controls energy utilisation and fat burning, but there are safer ways to influence this relationship.
Losing Fat Is a Two-Part Process: Mobilization and Oxidation [27:28]
Huberman explains that fat utilisation is a two-part process: fat mobilisation (lipolysis) and fat oxidation (utilisation). Fat mobilisation involves breaking the backbone between glycerol and fatty acids to release fatty acids into the bloodstream. Fat oxidation then involves converting these fatty acids into energy within cells, specifically in the mitochondria. Both processes are governed by the nervous system.
The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands [32:25]
Adrenaline, also known as epinephrine, is crucial for converting fatty acids into ATP in the mitochondria. While adrenaline is released from the adrenal glands, the adrenaline that stimulates fat oxidation comes from neurons that connect directly to the fat. This local process is key, as it means specific movements and environments can stimulate these neurons to activate fat mobilisation and burning.
Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss [34:45]
Shivering is identified as a strong stimulus for adrenaline release into fat, increasing fat oxidation and mobilisation. Subtle movements, like fidgeting, can also significantly increase fat metabolism and loss. Research from Rothwell and Stock in the 1960s-70s found that fidgeters burn 800 to 2,500 calories more per day than non-fidgeters.
How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T” [41:24]
Fidgety movements trigger epinephrine release from neurons, stimulating fat mobilisation and oxidation. This is known as NEAT (non-exercise activity thermogenesis). Intentionally fidgeting more throughout the day can increase weight loss by 20-30%.
Two Ways of Using Shivering To Accelerate Fat Loss [44:55]
Shivering, typically associated with cold, is a potent stimulus for fat loss. There are two ways to leverage shivering and cold to accelerate fat loss, but it must be done correctly. Most people are using cold exposure in a way that is the opposite of the recommended protocol.
White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat [47:30]
There are three types of fat: white, brown, and beige. White fat stores energy, while brown fat is thermogenic and burns energy directly. Beige fat is in between. Cold exposure activates brown fat and converts beige fat into brown fat, increasing the body's furnace. Shivering, not just cold exposure, is key to increasing metabolism and fat loss.
How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver [50:25]
Shivering triggers the release of succinate, which activates brown fat thermogenesis. To maximise this effect, get into cold water until you start to shiver, then get out and don't dry off. Wait one to three minutes, then get back in. This cooling and rewarming process stimulates more shivering and succinate release.
Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps” [52:26]
Expose yourself to cold one to five times per week. Get in until you shiver, then get out for one to three minutes without drying off, then get back in. Repeat this three times. Avoid building up a tolerance to the cold, as the shiver is the source of succinate release.
thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free) [56:15]
Protocols for cold exposure and fat loss are available at www.thecoldplunge.com, under the "protocols" tab. These protocols are free and focus on using cold to induce shivering for fat loss optimisation.
If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers [58:03]
If fat loss is the goal, avoid cold adaptation. People who do a lot of cold water swims adapt and no longer get the same adrenaline release and shivering, reducing the thermogenic effect.
Irisin: Underwhelming; Succinate Is The Real Deal [58:17]
While there was initial excitement about the hormone irisin and its role in increasing metabolism, the science has shifted to succinate as the main factor in cold-induced thermogenesis through brown fat pathways.
Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat [1:00:00]
Babies have a lot of brown fat but can't shiver. Over time, people lose brown fat if they don't expose themselves to cold. However, brown fat can increase in size, and new cells can be added, potentially by converting beige fat into brown fat.
Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss [1:01:55]
Applying ice packs to the back of the neck or wearing cold underpants is not a great idea for fat loss because if you become cold-adapted, you won't get the same fat-burning effects.
A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/ [1:04:00]
For those interested in learning more about how neurons connect to fat, a key paper is "Neural innervation of white adipose tissue and the control of lipolysis" by Bartness, published in Frontiers in Neuroendocrinology.
Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads. [1:05:00]
Spot reduction, the idea of losing fat in targeted areas, may become a reality. Exercise that triggers the activation of nerve fibres in specific fat pads could increase epinephrine release and fat mobilisation in those areas. Changing up exercise patterns and engaging in novel movements may help access stubborn fat pads.
Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity? [1:09:20]
Different types of exercise affect the body differently. The most effective way to think about exercise and fat loss is in terms of three types of training: high-intensity interval training (HIIT), sprint interval training (SIT), and moderate-intensity continuous training (MICT).
Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation. [1:13:30]
It doesn't seem to matter whether or not you eat before training if your goal is fat oxidation, at least for short periods of training. However, insulin inhibits fat oxidation, so keeping insulin levels low can be beneficial.
The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat [1:16:30]
After 90 minutes of moderate-intensity exercise, those who ate before the exercise will burn less fat than those who exercised fasted. For high-intensity training, this switchover point comes earlier.
If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min. [1:18:15]
If you do high-intensity training for 20-60 minutes, the switchover point to burning more fat if you go into it fasted comes earlier. This is because high-intensity exercise depletes glycogen stores, allowing the body to tap into fat stores more quickly.
Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation [1:22:44]
High-intensity training burns more glycogen during the activity and more body fat afterwards. Moderate to low-intensity exercise burns more body fat during the exercise but more glycogen afterwards. High-intensity exercise followed by moderate-intensity exercise is optimal for fat burning overall.
A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector [1:26:05]
A simple protocol for exercise-induced fat loss is to do high-intensity training followed by either nothing or low-intensity training, especially if you can do that fasted. Adrenaline is the effector of fat loss, triggered by movement of any kind.
Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation [1:28:50]
Caffeine can enhance performance and increase fat oxidation by releasing more epinephrine and adrenaline. Dosages up to 400mg can be effective, but caution is advised for those sensitive to caffeine.
Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns [1:34:30]
Compounds like ephedrine and fenfluramine were effective for weight loss but were removed from the market due to dangerous side effects.
GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide [1:35:22]
Yerba mate increases GLP-1, which enhances fat burning. Ingesting mate prior to exercise is especially effective. Semaglutide is a prescription drug that increases GLP-1 and is used for treating diabetes and obesity.
Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution [1:40:30]
Berberine and metformin reduce blood glucose and insulin, which can increase fat oxidation. However, these should be used with caution.
Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool [1:41:28]
Research from the Gardner Lab at Stanford shows that adherence is key to any diet. It doesn't really matter which diet you follow, as long as you can stick to it and maintain a caloric deficit.
examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant [1:43:00]
For more information on the effects of caffeine, mate, and GLP-1, visit www.examine.com. Yerba mate increases fat oxidation and metabolic rate while slightly decreasing heart rate.
Acetly-L-Carnitine: Facilitates Fat Oxidation [1:44:35]
L-carnitine and acetyl-L-carnitine facilitate fat oxidation by helping convert fatty acids into ATP. Supplementing with L-carnitine can increase fat loss. Acetyl-L-carnitine is the form that is most easily transported and utilised by the body.
Summary List of Tools & How Nervous System Controls Fat Loss [1:48:00]
The episode summarises the science of fat loss, focusing on the nervous system's role. It highlights the importance of neurons and adrenaline in facilitating fat mobilisation and oxidation. Tools discussed include NEAT, shivering, cold exposure, exercise, caffeine, yerba mate, and L-carnitine.
Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback [1:51:20]
Huberman encourages viewers to subscribe on YouTube, Apple, and Spotify, leave five-star reviews, and provide feedback in the comment section. He also thanks the podcast sponsors and mentions the Patreon page for those who want to support the podcast.