How to Lose Fat with Science-Based Tools

[@GeneralGreevas]

15:20 -16:30 EPA above 1000mg for mood and metabolism 17:00 take glutamine to fix leaky gut and sugar craving reduction 17:30 -18:15 dont over do iodine, support thyroid with selenium (2-3 brasil nuts) 18:30 ingest fermented foods for gut microbiome 28:50 - 32:00 Fat needs to get into the blood ant then oxidised* 35:40 - Shivering/figeting increases fat loss 50:30 - you must shiver in order to turn baige fat into brown fat* 53:31 - get in and out of cold 10-15 celsius water, dont dry w8 1-3 min for 3 sets 1:14:30 - insulin prevents fat oxidation 1:18:30 if you lyfd fasted you will burn more fat 1:30:00 Consume cafene / to increase fat burning 1:35:22 drink, Yerba Mate, Guayusa Tea, Semaglutide before exersise for increased fat loss

[@illsaneful]

Thank you for this!

[@matthewlugo3883]

Thank you

[@renealavarez9969]

Please do all his videos

[@buddhahat]

@Enneás (Pesedjet) Thanks for this info @Enneás, it does sound interesting to me, and increased serotonin levels to assist with mood levels is also appealing to me. How long did you take the 5-HTP before you had to stop, and how quickly did you begin to notice results?

[@Dylandoyourhomework]

Thanks so very much

[@Klaaarke]

As an English language instructor I just LOVE the clarity of his communication. No hyperbole. Accurate adverbs - no bloody "literally" every sentence. Clear markers and footnotes, and highly useful information. It restores my faith in KZbin and human beings in general. What a dude!!!

[@fallon8376]

As a scientist… that’s just how scientists talk.

[@mountainair]

Yeah, this style of lucid communication has become vanishingly rare. Sam Harris is another great communicator as far as podcasters are concerned.

[@eliot.elwold]

I have realised Proper speech is almost inevitable if one reads great literature.

[@JayakrishnanNairOmana]

@@fallon8376 Exactly. I am surprised how many people are in awe over his communication style, when it is really just the scientific way of expression that every scientist understands.

[@scottk1525]

I men he's a professor. I don't know a lot of professors that use "literally" like a teenage girl.

[@greenfieldweldingllc5543]

Andrew, it is so much appreciated that you lay this information out on a manner that 46 year old welder that has struggled with obesity his whole life can grasp. I put together a plan with some of your prior podcast. Started out at 260lbs As of this morning....233. I'm doing it brother!!!!!!! Many thanks!!!!

[@aeducator1]

Exactly right. Rigorous but accessible. Present the science without dumbing it down. That's what we aspire to.

[@balac1ster]

Consistency is key , slow and steady , keep up

[@bgrimlan]

Congrats on your weight loss. Keep it up, keep moving forward, whether it's just baby steps or moving mountains. Don't get discourage if one week or two you get poor numbers, what matters is the big picture. If you are moving forward, you are beating the "system." I am trying to lose weight too, at 49 years old. I have lost 22 lb in 10 weeks so far. I am going with Keto and exercising route. I am a picky eater. I hate veggies with a strong projectile force, but I do like green leafy stuff like salads and that is what getting me through all of this.

[@dhruvinpatel626]

I'm so happy to hear that! Congratulations!

[@adityasshukla]

Keep it up, mate. You'll make it for sure. All the best!

[@ambition112]

10:09: 💪 The nervous system plays a crucial role in fat loss. 11:59: 🧠 Belief and behavior can impact weight loss and fat loss, in addition to the traditional calories in versus calories out equation. 28:06: 🔥 The nervous system is in control of the process of mobilizing and burning fat. 34:46: 💪 Fidgeting and shivering can stimulate the nervous system to increase fat mobilization and oxidation, leading to significant calorie burn and weight loss. 47:28: ❄ Cold exposure can increase metabolism and burn fat through the activation of brown fat thermogenesis and succinate release. 58:35: 💪 Different types of exercise can have vastly different effects on hormones and metabolism depending on whether or not it's of high intensity, moderate intensity or low intensity. 70:48: 🏃‍♂ The type and intensity of exercise, as well as whether or not you eat before, affects the amount of fat burned during exercise. 82:13: 💊 Compounds like caffeine can increase fat oxidation and mobilization.94:01: 🍵 Compounds like caffeine, yerba mate, and guayusa can increase fat oxidation by triggering GLP-1. L-carnitine can also facilitate fat oxidation.106:08: 💪 The podcast discusses various ways to optimize fat loss, including the role of the nervous system, NEAT, shiver, exercise intensity, caffeine, and L-carnitine. love this channel! Prof Andrew gives us a clear cut of how to lose fat. I just recap by using Tammy AI tool

[@lr6477]

You're doing the lord's work thanks! 😅

[@dineomokgosi411]

You are a star! ✨

[@user-xu5js1nl7l]

Dear heaven, thank you for this!

[@lavenderwarrior1]

Thank you so very much! This is brilliant, and I shall use Tammy AI from here on out. Such a beautiful summation.

[@Kayan43]

Andrew, how often can one consume these supplements? What’s the right frequency ?

[@garethculshaw3362]

Three years ago I started going through youtube as I was made redundant and had nothing to do. I was broken and really down. I am 41 now so technology had never gripped my daily life like many in today's world. Anyway, I started watching podcasts. Each podcast led you to new people. I am so delighted to be here right now watching this guy. And my life has been one long self-discovery since that redundancy. All of a sudden, things are ramping up. Keep it coming, Dr Huberman. You're changing lives.

[@hubermanlab]

Thank you Gareth!

[@dyl923gonz7]

what do you mean you were made redundant

[@nankieh9779]

@@dyl923gonz7 I think that is British for unemployed.

[@dyl923gonz7]

@@nankieh9779 ty

[@elizabethmorris9029]

ź500

[@varane3603]

How can this man have so much valuable information every time? It never stops

[@accuso]

I HOPE that it will never stop. This valuable information is like a drug - I want more and more

[@Vineeth..v]

This is his passion. Sharing info and changing lives... (for those who listen 😊)

[@VB-lc4xz]

And the way he gives that material summarising is awesome!

[@trishmashburn270]

Ha... I started like "No, I don't need to take notes this time" which I usually do and then sure enough, I have a full notes page by the end 😂

[@Testty]

it shows that the education system is failing in every country. These supposed to be taught in school

[@AlayaMoody]

I love how humble someone so smart can be... best podcast available. We are so fortunate that someone like Andrew Huberman exists..

[@briarrose7016]

The only difference between you and him is college and interest level. He's no different than you otherwise, he's just a person who learned different things.

[@Hizziefoshizzie]

That's super nice of you to say!

[@dreamawake2670]

​@@briarrose7016All people does not have the same intelligence.

[@1DShoe]

Thank you so much for your hard work and dedication to making this information available.

[@ozcey5560]

As everyone talks about nutrition nowadays, we really need people like you who speak with science-based tools. Please continue!

[@a_single_white_female]

This is pseudoscience at best. Calories in, calories out.

[@jenniferlandreth7940]

@@a_single_white_female he begins by saying calories in calories out. This is discussing how to increase calories out, and does not deviate from the ‘calories out’ half of the CICO approach. He is only discussing ways to increase calories out. If, over the course of a week, it helps to burn a quarter to a half pound extra, then that is a positive. This is verifiable science - I reviewed other studies with these same findings as I was curious what other studies showed. That isn’t pseudoscience, it is science. The degree to which one perceives that these approaches can assist with weight loss can cause one to believe it is pseudoscience because, rather than understanding that this is just an assist to weight loss, they make the mental leap that they do not need to count calories and can just take cold showers. Listening with a critical ear is important and each individuals responsibility. Andrew is highly respected and earned his neuroscience degree and works with Stanford. He has far more scientific backing to his opinions than you or I. I have also heard many, many well-regarded experts in weight-loss share these facts as well. The difference is perhaps that they emphasized that it is a smaller portion of weight loss.

[@gmr1241]

@@a_single_white_female Calories in, calories out? So, 500 cals of oil, or 500 cals of refined sugar is the same as 500 cals of vegetables? The body processes it all the same way?

[@linearstudio1236]

@@gmr1241 Weightwatchers is all about Calories ...thats why people go back time and time again. Idiotic way to look at diet.

[@gmr1241]

@@linearstudio1236 Yup. CICO only works in the laboratory.

[@ranpru123]

Andrew for President

[@SakuraWulf]

I honestly don't think he's heartless enough to be a politician.

[@vidalskyociosen3326]

Yes , Yang !

[@bindusaraamitaraghata9420]

😂 he is intelligent, lately that doesn't seem to be a required criterion in US

[@ralucaflr]

Lol. Huberman rulz

[@Vineeth..v]

No.., we need this person, can't afford do loose this level of intellectuals for some politics.

[@khalidacosta7133]

Just want to take a moment to appreciate this. It's a university level course delivered to you for free. How amazing is that?!

[@davidbarton6719]

I hope you realize the vast amount of lives you’re impacting with these podcasts. Thank you for taking the time to share all of the knowledge you have gained, it’s truly incredible.

[@flanneryvevo]

Professor Huberman explains stuff more clearly and straightforward than any of my physiology professors did when I was in undergrad for exercise science. Wish he was my professor, keep up the awesome work!!

[@yev6648]

Absolutely fantastic! Thanks again for sharing the knowledge. It's priceless.

[@mohamedaboeid-yi6dv]

Bro that is a lot of money in poland i hope you can afford this

[@pierce_grossman]

@@mohamedaboeid-yi6dv yes, we in poland will suffer but it's worth it

[@wow_parzival5036]

@@pierce_grossman But how will we survive when our government won't have enough funds to keep all us Polandian peoples alive??

[@pierce_grossman]

@@wow_parzival5036 Then we can start eating our government. At least they will be more motivated.

[@hubermanlab]

Thank you for the kind support!

[@ЭмильМустафаев-г1э]

Internet addiction is considered to be a generally bad thing, but if it implies watching Huberman podcasts on a daily basis, then I don’t mind!!!

[@curiousone6129]

You are exactly the kind of person we need teaching at our colleges and universities. You are so good at making complicated ideas simpler to understand. Although I'm a professional and well-educated at good schools, most of the things about physical science and biology are far from my own specialty. I very much enjoy watching your podcast to learn more about these things without going back to college. Thank you so much for your dedication and generosity. I have joyfully learned such useful and interesting things from listening to you.

[@MrDanielWanderer]

I listened to this, started an 8 hour eating window, moderate calorie deficit, and continued taking cold showers and in the past 17 days I’m down 10 pounds. Thank you!

[@MrDanielWanderer]

Day 45 and down 23lbs now.

[@youryi999]

How about muscle mass? Did you hold the similar muscle weights?

[@Finn959]

Update?

[@theroaminrascals]

@@MrDanielWandererGood stuff! How’s it going now?

[@almasalazar8318]

This elementary education teacher never gets tired of hearing Dr. Huberman. You are amazing, Andrew! Thank you for the no frills, straight to the research approach!

[@gokhancetin8547]

If you would have been my teacher during my biomedical engineering studies then I would be a biomedical engineer today. How you describe things is incredible and detailed and also easy to follow!

[@sakuratanaka1877]

I don't need to lose any fat - I'm very slim, but going to watch and listen this podcast all the same. Whatever the topic, it somehow just uplifts my spirit! Thanks a lot, Professor, and have a great start for the week!

[@ayshaatman8857]

Same here. Thank you!

[@ruthdella37]

I listen because maybe I can learn and pass along the new knowledge to those around me. I’ve learned a lot since listening to him! God is AWESOME how he made our bodies. I love learning about how we “work”!

[@winbalingit8502]

Sakura, you are so blessed!!! I am jealous of your microbiome!!!😁👍🏽✌🏽

[@sakuratanaka1877]

@@winbalingit8502 Thank you very much Win-san! Nothing to be jealous about, I'm afraid. I've got a serious chronic condition, so I work hard to keep going in this life. All the best to you and cheers!

[@winbalingit8502]

Sakura-San! I am so very sorry to hear about your serious chronic condition! I will keep you in my prayers!! Keep going!!! You are worth all the hard work!!! You inspire me to work hard and keep going!! Thank you!!🙏🏽🥰

[@Gh0s7R1pp3R]

I swear andrew has mastered some sort of remote hypnosis where he has you glued to the seat paying attention to every word, Hes such a good communicator as well you can tell he has a good heart and only wants to educate. Blessyou sir. Love from Bulgaria

[@jjjordan0216]

Agreed!

[@ommanipadmehung3014]

Zdrasti !

[@simonerandell8873]

He is captivating and so interesting to listen to! Love him!! Thank you for your expertise helping us help others 😊 and help ourselves of course!

[@Julie-hn2mk]

It's one of the best channels out there. l love your brain and sharing the details with the audience. 100% 5 star!!!!

[@ZxAMobile]

Let’s be honest you’re 99% of all of this hypnosis you claim he has is just from the fact that he is an extremely attractive guy who looks really good

[@lisahewes6430]

Dr Huberman, you make me want to be a neuroscientist. You’re talks are fascinating, informative and I look forward to each and every one!

[@charvel111]

I was having difficulty sleeping, waking up with neck/back pains etc. I bought a good pillow bought some better bed sheets and I've been sleeping way better. No back/neck pains and I wake up great. With just that alone I started noticing positive changes in my body.

[@cathy9622]

My very fit and fastidious high school teacher son recommended you as a source for understanding the human body as I deal with body issues. Thank you so much, I am learning a lot from your podcasts.

[@jonwindle8778]

During my microbiology degree I started to realize so much of this. It's all very clear when learning about cellular stress responses, the biochemistry of macro molecule metabolism. I became appalled the medical community talks about none of this.

[@reidgilbert6915]

Here's something truly lifechanging: Dr. Huberman has me STOKED to wake up and drive to work on Monday mornings so I can listen to the new drop!

[@hubermanlab]

That is gratifying to hear.

[@Dremansworld]

You mean your commute is longer than the ads?

[@yedabocaletto95]

Lots of clarity, temperance, intelligence, grace, generosity and high quality information. Thank you so much. You are a gift.

[@johngorman7795]

temperance?

[@greybuckleton]

@@johngorman7795 yeah means this "abstinence from alcoholic drink.:. Presumably he meant something more like temperament.

[@moontrack4625]

Every one of us who was told to stop shaking our knees under the table as kids - ITS COMING BACK IN FULL FORCE

[@michellest-louis2894]

LOL

[@daikerr1]

I love how humble someone so smart can be... best podcast available

[@jys0527]

If I had a chance to learn from a professor as eloquent and interesting as you during college, I would have been fidgeting for the next lecture. Thanks a lot for the material!!

[@stevegreen65]

Yes! We need more teachers like Dr. Huberman.

[@frankclarke1050]

Poi

[@TheEnglishSisters]

Yes indeed!

[@zoeydeu2261]

I've been arguing with my bf about how I'm able to stay slim while eating like a horse - I fidget & move a lot, even when sitting. Use to get teased in class for my active hand gestures when I talk. My bf says fidgeting & pacing can't be the reason why I'm lean! I can't wait to show him this video - science is backing me up :)

[@AlekNik1994]

i have not watched the video yet but your hand gestures wont burn that much calories lol. Unless you are holding a dumbbell and do a workout. Also maybe you are eating low-calorie dense foods, so it kinda makes sense. Is not that black and white . :)

[@davidyeoman6013]

I heard maybe twenty years ago that being fidgety can burn up to 1000 calories per day. I haven’t watched the video yet but I am excited to see what the good doctor has to say about the matter. I’ve always been fidgety and I’m convinced this is the reason I stay lean. Restless legs, tippety tappety fingers lol.

[@joemurray8902]

@@AlekNik1994 Oh yeah? Watch the podcast.

[@AlekNik1994]

@@Linda-qy1xv it sounds like you ve found a justification for your behaviour 😆

[@AlekNik1994]

@@tunneling-nanotubes i know that term. Yeah it can help a little. But if you think that you can eat like a horse and still be slim by moving your hands when speaking or twithcing you are delusional. You gotta be at least a construction worker so it could have some decent effect or walk 30km per day.

[@yagurla]

I am fat and can’t stand discussing weight loss, however I do want to be healthier and more social acceptance would make my life easier. There is a serious stigma about larger women’s bodies and larger bodies in general and it’s extremely counterintuitive to many like me. This an inspiring and valuable video and thank you for that

[@higginsphlarf1343]

Absolutely outstanding. Your enthusiasm for knowledge is contagious.

[@jesuslopezanson5329]

For me: How to increase fat mobilization and oxidation via nervous system: - Fidget more - Shivering in between cold exposure. 1-5 times per week, as cold as it gets you uncomfortable. Get the cold, then get out to shiver, then in, then out, several times. - HIIT - Sprint Interval Training - Preferably exercise fasted

[@gamer4ever838]

calorie defecit is how you lose weight. the ONLY way.... there, i explained it in 15 sec

[@DoesChaos]

Dude .. we need to study together

[@masdeyoutube7807]

What is Fidget ? Thanks

[@Martha-zj2wp]

@@masdeyoutube7807 Moving your leg up and down while you sit. Tapping your hand, rocking back and forth in your seat, swinging your arms while you sit. That sort of thing.

[@MrRESolutions]

He also mentioned pacing while you're on the phone as a form of fidgeting which is something I do unconsciously.

[@MosesRabuka]

“Our minds aren’t passive observers, simply perceiving reality as it is. Our minds actually change reality” ~ Prof. Alia Crum

[@hubermanlab]

Beautiful and insightful quote from an extraordinary scientist. Thank you Moses!

[@MosesRabuka]

@@hubermanlab Welcome, thanks too Andrew

[@QUANTUMMUSIC101]

EPIC! ❤️🌞🥁

[@MsWildeflower]

I listen to many things, but don't always hear. Finally got it today, thank you, that even if I'm doing my best with food and exercising (as much as MS will accommodate), emotionally sneaking in 'healthy' things that keeps insulin up, is sabotaging my needs to get weight of my legs and keep me upright. I trick myself, that if I'm having a super clean eating day, that browsing on 'healthy' chocolate is fine calorie wise, but insulin wise for fat oxidation, is Captain Insano. So much appreciation for all you do.

[@larareynolds2765]

So as I’m listening to the good Doctor, I’m reading the comments, which are also very enlightening and interesting. It’s like a double down of intellect coming in from all over the globe, this is almost to much for my “down-under” brain. Awesome.

[@cyndywahlgren4187]

Thank you for making sense of the body and for free. I was a body builder for 17 years, a trainer and fitness instructor and a kick boxer. The one area where there has been SO MUCH confusion is nutrition and fat loss. Thank you! Erin Stern is my trainer and she sent me to you.

[@ladytinter-AlleyKat]

The most useful fat burning tips I've ever heard. Thank you for so generously providing hope for the helpless! Food weakness is destroying our culture with the Healthcare industry simultaneously assisting and undermining our health.

[@mjwatkins-y5d]

We are so fortunate that someone like Andrew Huberman exists.

[@SD-ce7je]

Sir.... I can't tell you how addictive your session is. I had never heard to someone in KZbin without skipping, without reading the comment section and that too for more than a hour. I'm a medical student, so the terms are definitely easier to understand. N i am so motivated ryt now. Thank you.

[@one_pun_man]

I had some close friends ask me how I was losing weight efficiently while still eating what I liked, and one simple thing I do is stay active and keep an eye on most of my foods. I used to restrict my intake too much and over exercise when I would binge in fear of gaining back the weight. Once I changed my mindset and loosened up and made my "diet" a lifestyle and still enjoy tasty treats it has made my overall mood and happiness go way up. Instead of like a 75%restrict/25%junk I changed to 60%restrict/40%junk, (I adjust if I want to lean up a bit more). If you can't enjoy what you eat then you can't enjoy life and it's too short to be miserable and focused solely on your appearance keep it balanced, and enjoy your cake on the side too (just not too much). I recommend going 50%clean/50%junk, also keeping a positive mindset with sleep helps as well;if you want to start doing this, and slowly decrease your junk intake while increasing your clean food intake at the same time until you reach a ratio that is manageable for you.

[@kirillm6083]

😂😂😂

[@nahomaberra9192]

Proud of you bro, you’re a monster

[@XDarkstarXUnknownUnderverse]

I want you to know thanks to you mostly and my time in Navy medicine that I starting enrollment into ASU for Neuroscience. You are a breath of fresh air to science my man and thank you for the passive inspiration!

[@donsteele7403]

I want to know where you intend to open an office. I will warn everyone to steer clear. Navy medicine? You were an orderly in Bethesda?

[@XDarkstarXUnknownUnderverse]

@@donsteele7403 Funny, you mentioned my old command, hahaha. Corpsman :) Me? Open an office? I am more of an educator since my TBI and leaving the Navy. I learned so much when I was in. Not only that, but I did all kinds of training and absorbed everything after I left green side.

[@aleenanoad9]

Brilliant. I know this was 2 yrs ago but only listening now. I have a nursing background but have always been fascinated by our health at a chemical level. The health care system in Australia doesn't have a clue how to help people, so unfortunately (at least for now) I have backed graciously out. But now I am pursuing a career in areas I am passionate about. Health coaching and teaching people how to take responsibility for their health with information like this. 👌 I love it. Thankyou so much for your efforts to get this info out there to people. GOD bless you.

[@twoheartshomesforseniors]

What I love about Andrew’s podcasts is that he’s like a regular dude talking about these interesting topics.

[@shilohmassageandwellness]

A great scientist he is. 👍🏼💪🏼😊

[@jcwatters1699]

2000s Sundays Sopranos. 2010s Sundays Game of Thrones. 2020s Mondays Huberman Lab.

[@Alexandra.AI.]

Greetings, fellow GoT and Huberman Lab watcher. Have yet to see The Sopranos, but they're on my bucket list.

[@kaine3805]

youre corny

[@MrBeezl]

🤣🤣

[@Alexandra.AI.]

@@kaine3805 Corn's good for you, boy! Eat it!

[@merazkadjalil167]

oh yeah !

[@at706145]

I went for a 5km medium intensity Run got distracted listening to you and did 14km instead. Did my stretching and you were still talking... 👌 Thanks

[@tylerbeck3806]

Andrew, I just wanted to thank you for all you do on this podcast. I find myself implementing many of these lifestyle modifications with my patients as a first line of care before suggesting anything more invasive. They have had great success so far and I feel like they are understanding how to take their health into their own hands.

[@rosyloveslearning3013]

Andrew can do no wrong in my books. Along with other intelligently generous people that bless us on KZbin, I LOVE HIM! LOVE

[@jolanemorgan]

Mondays mean I have energy and desire to wake up now. Thank you always for your time -and that extraordinary, beautiful brain of yours.

[@haroonn327]

A trick for shivering is to turn off the water when lathering during a shower. No need go out of your way to do it and is accessible daily.

[@ruthdella37]

How about setting up a summer outdoor shower in the backyard using water from the garden hose?

[@LerieValerie]

@@ruthdella37 first step: buy a house with a garden :D

[@niloofarordou2461]

Goodness! Don’t people already do that normally?! 😦 DON’t WASTE THE PRECIOUS WATER! pleaseeee turn the tap off when not ringing 🙏🏻🙏🏻🙏🏻 “Environmental Engineer here”

[@LerieValerie]

@@niloofarordou2461 ok there's no such thing as "wasting the water" unless you live in a region where geographically is a lack of water resources... the only thing you waste is your money

[@BeingMeRV]

@@niloofarordou2461 I live in a van and there’s no other way to do it!

[@CeeBeeDee-qg5db]

I was amazed to learn that shivering burns fat fast safely and easily. For years now I made it a part of my daily exercise routine to bend as far backwards, with no support, and hold it for as long as possible, then I could feel my abdominal area shivering. I realized your findings must have been right. I'm 55 years old and have a 23 in waistline for so many decades now. I don't consider myself skinny since I have a BMI of 21%. I'm impressed by how you simplify complex concepts, a sign of incredible intelligence.

[@tiagreenaway3393]

57:09 32:59 33:06

[@raula.espino6052]

Hi Andrew, I'm a Neuropsychologist student in Spain, and I have to say that I appreciate your podcast so much. You have no idea. This episode in particular was a very nice change of topic, but at the same time very tied to neuroscience in a very interesting way. I get to also practice my English without breaking concentration!! Thanks a lot!

[@kathleen4376]

I really appreciate Andrew for explaining in detail how brown fat is between the shoulder blades and back of neck and the importance of shivering . It’s important for me to get clear process steps outlined so I am confident I am completing the process correctly. Three , 3 minute cold showers is not something I would for fun but will do it for fat loss , to reduce inflammation and improved cognitive performance. This is why I listen to Huberman labs podcasts a lot . Thank you Thank you!

[@cherry_bomb223]

He is a complete house of knowledge. I would love to meet him someday . Your podcasts are so enlightening and I love them a lot

[@IMTHISBABY]

You're my hero. I've been watching your show since the 1st one. Following your suggestions has been a total game changer. I'm more fit. And I feel better at 45 than at 25! Thanks ❤

[@tortugamenor]

Some years ago I was doing sauna 20 min, then going into a almost ice cold swimming pool. I did that three times, everyday. I would stay 20 min in the sauna so my body got really warm and nice before getting a bit of a shock in a swimming pool. IN the swimming pool I would remain just a few seconds, not even a minute (the water was incredibly cold). The reason why I did this protocol was because it made me feel incredibly well in my head. It helped me with depression. I did not know that it could help me lose weight, but I did lose weight. I was pretty fit before I started but with this protocol I managed to lose the hard last 3 kilos that your body never wants to lose, just because :D… regrettably I never paid attention to the shiver, but I believe I shiver a few seconds every time in my run back from the swimming pool to the sauna :D …

[@lead7419]

Nice!

[@yahshuanazareno6186]

It’s more like the 30 last kilos my body doesn’t want to lose

[@ALucas73]

I'm they only person I saw at the gym who would spend the same amount of time in the cold pool as the hot pool. Back and forth, over and over. I'm that weirdo.🤪

[@SirBananaShakesALot]

For me, it's your delivery. You are so well spoken and your form of delivering information that is normally seen as difficult to comprehend by many others is just so enigmatic to me. I retain your podcasts so well (I do mentally prep to give you my undivided attention). Your episodes on sleep were so helpful to me. I love you. Thank you. ❤️🙏 I'm getting ready to go back to school and I'm deeply afraid of not succeeding like before I had to drop out due to external circumstances. Have you published/released anything on optimal performance habits for school that cover retaining information for testing, efficient strategies for before, during, and after class, etc etc?

[@rubenfernandes7911]

whatis mentally prep? how do you do that?

[@jamkrk]

See Dr. Caroline Leaf

[@jamkrk]

See Dr. Caroline Leaf

[@RareAirTwo4]

As a former morbidly obese depressed and suicidal teen that went from 340lbs to a now 175 lbs lean, ripped and healthy this is what worked for me. - Consistent 30-60 minute cardio sessions 6x/week - Weight training 5x/week - Calorie Deficit [The Most important part] - Cut out all sugar - Consume a high protein diet 1g per pound of body weight - High Volume meals [Huge salad bowls with chicken, etc...] - Get 7-8 hours of sleep for both recovery and cognitive function - 1-2 gallons of water a day Took me 2 years to lose 160lbs, this was my "secret sauce."

[@IBiancoNeve]

You’re cool! Wow!

[@shincasso]

Congratulations bro I’m proud of you 👏💪

[@vojtechstiborsky9522]

its quite simple yet its not easy my biggest problem is that whenever im stressed I use sugar as way to calm myself down, but then once I consume a littlebit, I cant stop, plus I feel like shit so I dont do any exercise. wish me luck

[@jcastro-baez4446]

Congratulations! Thank you for the encouragement 👍🏽

[@pedrostemizian]

So obvious how passionate you are in this you make me listen all through without any effort.

[@chocolatecakez24]

How can he be both hot and informative ??? Possibly the hottest neuroscientist. On a serious note, thank you so much for taking the time to not only research this information, but communicate it in a way that meets your audiences’ understanding level.

[@bellaboomz]

Ok, I’m so glad you said this- I knew I couldn’t possibly be the only one watching and listening like: 👁🫦👁 😅 🤷🏾‍♀️

[@hristostoyanov7073]

Hey, just wanna let yo know that u are the most valuable Person on the internet. I live in Sofia, Bulgaria. Everyone around me is working on their early morning sunshine routine, proper diet, sleep time, light exposure. I cant imagine stg having better effect on people than this!

[@TheJohannaLouise]

In the past I have lost 80kg (176 lbs) and I have hypothyroidism.... I did mange to maintain my weight after gaining 30lbs, now I am trying to lose these extra Ibs. your podcast hepls me to better understand my body and why I have problems after dieting for so long. My body was an absolute disaster after losing so much weight and your podcast hepls me so much this time around 🙏

[@HerVisualDiary.]

How did you loose this much weight .m having hypothyroidism issue n having 50mcg throxine and my weight is 90kgs n my place is always cold it's hard to go out ...sugar cravings..God only knows what will happen...

[@donsteele7403]

Armor's pig thyroid pill and get on the adkins diet. jesus h.

[@pgohar123]

As someone who is in the legal field, I didn't study much science. I truly appreciate you! Thank you for educating us and sharing your knowledge.

[@maddiemover5894]

Only 34 minutes in and I’m loving every minute. The way you explain these things is so easy to understand. 🙏

[@taoglassworks]

I think you definitely deserve a 5 star review!!! I absolutely love your podcasts!!

[@denasharpe2393]

So agree...you are so calm and conversational....easy to incorporate

[@notation254]

I generally knew the basics of some of this information, but knowing more behind the actual science and studies is definitely going to help my decisions on my journey in nutrition and excercise. I'm already well on my way towards my goal, but this was very informative and will maintain or accelerate my momentum. Thank you!

[@Rebecca-m3s]

I am sharing this podcast with my daughter who has a Phd in immunology. She will appreciate the scientific information...as do I. Even though I am an artist, I still ask " why" when told I should or should not do something. You answered the "why" to many fat loss questions.

[@VB-lc4xz]

Finally someone go I can trust and believe vs those youngsters- coaches trying to sell their programs and supplements....

[@JoshBreitenbach]

Yes! I've always claimed my fidgeting had contributed to how much lean muscle I maintain. Thanks for making it official good doctor!

[@ZAIENAFIT]

I’m a fitness coach athlete and currently studying masters in psychology and neuroscience . You Huberman are the OG thank you so much 🎉Iven been reiterating fat mobilization for years no one focuses . 😢

[@therobertnewsshow]

i like how thorough the information is, but the fact that you go from section to section quite quickly helps me to stay engaged and keeps it interesting to me.

[@qingyuhu]

Feel so privileged to be able to listen to you sharing of your unbelievable knowledge, simply mind blowing. Wish my teachers were any where near as good as you, I would been the doctor my parent wanted me to be. At least i'm learning and nerding out on how to take care of myself. Thank you!

[@andrej.rusakov]

My quick summary: Fat oxidation (loss) increases by: * HIT followed by mid-intensity training on a fasted stomach. Min 20min of HIT. * Coffee, Mate, or Guayusa tea 20-30 min before training. * Acetyl L-Carnitine (or just L-Carnitine): 500mg-2,000mg / day. * Cold shivers (only if you are not cold-adopted). * Fidgeting.

[@chioma3100]

TY!

[@teresapittenger3177]

Thank you for this.

[@GuyNamedRonald]

I feel like the topics are covered as I need them in my life 😅. Thank you for this podcast Dr. Huberman. Always look forward to Mondays now.

[@sherylw5149]

So very informative - I have listened 3 times. Your podcast and youtube videos are my go to source for all information that is interesting to me. PLEASE don't ever stop. The information I learn with you is vital to me. I have told all my friends and family about your videos. Thank you Dr. Huberman! Sheryl

[@RyanNorton308]

I cant believe this is free to watch. This is why college will be obsolete, or atleast core classes lol. Your delivery and your ability to communicate this information where it STICKS is just incredible. Normally I would think this crap is boring, but you make it so interesting!

[@scottk1525]

Yeah who needs 8 years of med school when you can get bro science tips about taking cold showers to boost fat loss? Goodbye Harvard!

[@RyanNorton308]

@@scottk1525 exactly. 😆

[@annaredding]

Yeah, because he is a prof that gives you that for free. Clearly no value in university at all right.

[@RyanNorton308]

@@annaredding well, I would rather learn this information for free than spend $50k/year to learn it, if we are being honest. Especially if I can learn core class material for free.

[@scottk1525]

@@RyanNorton308 You don't spend $50k/year at universities to learn bro science tips on burning belly fat. Good luck replacing an engineering degree with pseudo-science life hacks. I'm sure that'll work out great for you.

[@vic44rd]

I was just going into a cut phase where I plan to lose 8-10 kgs of fat and this video got uploaded. The timing could not be perfect. Thanks andrew for reading our minds.

[@ellenkass9410]

Amen for different reasons but still good information. 🏜👩‍🦳🌻

[@denniswetzler2024]

I dropped about 15lbs in 1 months by consuming only 1000 calories a day. While continuing to workout like normal. 0 sugar 100% clean eating. Glad I watched this so I can be more aggressive with all this tips with weightloss.

[@midhuntony3339]

Hi Andrew,your content has absolutely changed my life for the better.Thank you for doing this 🔥

[@violetszilvas9938]

mine too!

[@TheFirstCalled.60.A.D]

You're welcome!

[@kfbrowning]

This was one of the best discussions about fat loss that I have ever listened to. Extremely valuable information that was easy to understand and helpful. Can’t wait to get started using some of the solutions and supplements that I learned about. Love that it was all based on proven science. Will keep you posted on my progress.

[@bunnysnowman5766]

This episode is so full of useful information! I’ve listened to it twice so far and I’ve been taking it in 30 minute note-taking sessions so that I really learn from it!

[@MariaRaquel-zw4eo]

Thanks so much for the time you volunteer weekly to educate the public. I have LEARNED SO MUCH Because of you Andrew. I never knew nor would believe I’d ever be into neuroscience this much. The information u provide encourages me to live a healthier life that I then teach to others. You are one of my hero’s 🙏🏼🙏🏼🙏🏼

[@_SpaceApe_]

you quench my thirst for knowlege... i appreciate you so much man!!!

[@denasharpe2393]

For so many of us...and we are truly grateful!!!😊

[@JonathanBrnb]

This was the best podcast episode I've ever heard as a person who seeks fat loss!

[@karanvats4830]

Andrew is a gem. Watched this in one sit .

[@dann5480]

Liar

[@throwawayaccnt144]

As a disabled person for whom most exersize is unsafe, and who struggles with weight, these tips like fidgeting and shivering are so helpful! I've been able to lose considerable weight with dietary changes already, but I'd like to be able to move more as well, and I appreciate these tips.

[@Laceydeancoaching]

Always been in love with learning and understanding the scientific mechanisms that make us tick, I swear this podcast is a dream come true for me. Thank you, Andrew. You’re such a gift to us.

[@jjuniper274]

No wonder I was rail thin as a kid and teen! I jumped into 55° creeks for fun while camping all summer long, and laid in the snow for fun in winter. I need to go back to the creeks, lakes and snow angels, and bring out the kid in me.😁 I have a kiddie pool! This is going to be fun!

[@morgangray8498]

M l😮😮😮

[@Shahenda.]

You know this channel is amazing when u start watching the ads on the videos to support it ❤️

[@denasharpe2393]

Because they actually have a relationship to the subjects and offer what can be helpfu!!

[@deanainsworth1757]

Anyone else start tapping their foot more while watching this?

[@Cat-tk4wv]

Yes!!! 😄

[@24Kaoutar]

😂😂😂😂🙋🏻‍♀️

[@robertsummers295]

Thank you for getting out such great science backed information to all of us regular people. What you do is extraordinary

[@lisacarter7424]

Podcast specifically on menopause, how it affects sleep, weight, sexual function, etc., would be greatly appreciated.

[@reynaroseb]

Would love to see a summarized “tool kit” version of this in document form like your other amazing toolkits, to share with family/friends who aren’t into listening to long episodes. Thank you so much for all the amazing information you provide free!

[@MD-vq1kg]

This explains why I have a daughter who is so thin the docs want her to gain weight, and another daughter who is being treated for hyperinsulinemia and cannot lose weight! Daughter A is a fidgeter, uses a stand-up desk to help with focus & cannot stop bouncing her knee or tapping her fingers when seated. Daughter B loathes exercise, sits for longer periods of time. Daughter B eats fairly healthy but portion control is an issue. She is taking metformin for this metabolic disorder. I’ve been telling her she needs to move more. Thanks, Andrew! She will be thrilled to hear she needs to add fidgeting to her routine 😊 She is very creative so if I can figure out a way to add visual art to that movement-we’ve got a winner!

[@adityashukla8520]

One of the most value-driven content creators on YT! Is there a video opposite to this one, on weight gains?

[@adityashukla8520]

@Amrit thanks!

[@chrispoggi1726]

Search 'Ramsey Dewey and hard gainers' on yt. Cheers mate.

[@adityashukla8520]

@@chrispoggi1726 aye thanks!

[@wonder_sr_land]

Maybe just to do the opposite 😁

[@lukebrooks9053]

Amazing that DNP was mentioned as a former bodybuilder. DNP became some serious hype 5-7 years ago. Shamefully there were a lot of deaths from people overheating. The science behind this class was awesome. I take notes every time and have applied a lot of info into my life. It’s all about facts and data.

[@mannycalavera121]

I used DNP about 12 years ago, horrible stuff.

[@PatPreilowski]

As always, thank you so much, Mr. Huberman! Besides the lectures of Robert Sapolsky, your podcast is just a different league of SciComm 🤜🤛

[@margueriteneuhaus7539]

Dr.Huberman

[@PatPreilowski]

@@margueriteneuhaus7539 typo

[@Rob-J-BJJ]

You haven’t check out Ben Greenfields podcast then

[@alexisnycole7139]

Your communication is EXCELLENT! I love listening to you speak. It's so attractive. Thank you

[@ashtree2913]

first listen of podcast. Have gained 70lbs over pandemic, so motivated to oxidize fat. my takeaway is to get back to HIT for 30-60mins, and then cardio (MICT) afterwards, if I wanna optimize fat burning per minute invested. Will add Yerba mate to my daily caffeine as well Good stuff. Appreciate the summary at the end to consolidate, as well as timestamps. Better living thru science Y'all ! :P

[@mareezy]

How did it turn out for you