May 24, 2021 • 1hr 49min
How to Lose Fat with Science-Based Tools
Huberman Lab
Key Takeaways
- Fat loss is governed by two key processes: mobilization (getting fat out of fat cells) and oxidation (burning fat for energy)
- The nervous system plays a crucial role in fat loss through neurons that connect directly to fat tissue and release epinephrine/adrenaline to stimulate fat mobilization and oxidation
- Non-exercise activity thermogenesis (NEAT) like fidgeting can burn 800-2500 calories per day by stimulating epinephrine release
- Cold exposure and shivering are powerful stimuli for fat loss, but must be done properly to avoid adaptation
- High intensity exercise followed by moderate intensity is optimal for fat burning overall due to post-exercise metabolic effects
- Fasted exercise can enhance fat burning, especially after 90 minutes for moderate intensity or sooner for high intensity
- Compounds like caffeine, yerba mate, and L-carnitine can enhance fat oxidation by various mechanisms
- Keeping insulin levels low through diet and other means facilitates greater fat oxidation
Introduction
In this episode, Dr. Andrew Huberman discusses the science of fat loss, with a focus on how the nervous system controls fat mobilization and oxidation. He explains that while the basic principle of "calories in vs calories out" still applies, there are many ways to leverage the nervous system to accelerate fat loss beyond just creating a calorie deficit. The episode covers behavioral tools, exercise protocols, cold exposure, and supplements/compounds that can enhance fat burning.
Topics Discussed
The Two-Step Process of Fat Loss (27:28)
Dr. Huberman explains that fat loss occurs in two key steps:
- Fat mobilization: Getting stored fat (fatty acids) out of fat cells and into the bloodstream
- Fat oxidation: The actual "burning" of fat for energy in cells' mitochondria
He emphasizes that both steps are controlled by neurons that connect directly to fat tissue and release epinephrine/adrenaline. This neuronal control allows for various ways to stimulate fat loss beyond just calorie restriction.
Non-Exercise Activity Thermogenesis (NEAT) (34:45)
Dr. Huberman discusses research showing that subtle movements like fidgeting can burn a significant number of calories:
- Fidgeters burn 800-2500 more calories per day than non-fidgeters
- Small movements stimulate epinephrine release from neurons connected to fat
- This increases both fat mobilization and oxidation
He suggests consciously increasing fidgeting and other small movements throughout the day as an easy way to boost fat burning.
Cold Exposure and Shivering for Fat Loss (44:55)
Cold exposure can stimulate fat loss, but Dr. Huberman explains it must be done properly:
- Shivering is key - it releases succinate which activates brown fat thermogenesis
- Don't adapt to the cold - this reduces the fat burning effects
- Suggested protocol: 1-3 times per week, get cold enough to shiver for 1-3 minutes, then warm up and repeat 2-3 times
He notes this is the opposite of most popular cold exposure protocols that aim to suppress shivering.
Optimal Exercise for Fat Loss (1:09:20)
Dr. Huberman outlines the most effective exercise approach for fat loss:
- High intensity exercise (e.g. sprints, weight training) followed by moderate intensity (e.g. jogging)
- This maximizes both immediate and post-exercise fat burning
- Fasted exercise can enhance fat oxidation, especially after 90 min for moderate intensity
- For high intensity, the fat burning benefits of fasting occur sooner
He explains the physiological reasons why this approach is optimal for fat loss.
Compounds and Supplements for Fat Loss (1:28:50)
Several compounds can enhance fat oxidation:
- Caffeine: Increases epinephrine release, best at 100-400mg pre-exercise
- Yerba mate: Increases GLP-1 which enhances fat oxidation
- L-carnitine: Facilitates transport of fatty acids into mitochondria
- Berberine/metformin: Lower blood glucose and insulin, indirectly increasing fat burning
Dr. Huberman cautions that supplements should be secondary to behavioral approaches.
The Role of Diet and Insulin (1:41:28)
While not the focus of the episode, Dr. Huberman notes some key dietary considerations:
- Keeping insulin levels low facilitates greater fat oxidation
- Low-carb diets may help some people burn more fat
- Adherence is key - the best diet is one you can stick to long-term
He references research showing various diets can be effective if followed consistently.
Conclusion
Dr. Huberman concludes by summarizing the key points about how the nervous system controls fat loss through epinephrine/adrenaline release. He emphasizes that understanding this neuronal control allows for many science-based tools to accelerate fat loss beyond just calorie restriction. These include leveraging NEAT, strategic cold exposure, optimized exercise timing and intensity, and certain compounds/supplements. While the basic "calories in vs calories out" principle still applies, these approaches can significantly enhance fat mobilization and oxidation when combined with a reasonable diet.
