How to Lose Fat with Science-Based Tools

This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day-- a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation-- it turns out the type and duration of exercise really matters. And I discuss the use of caffeine, GLP1 from Mate or guayusa and emerging new prescription compounds for fat loss. The episode includes a lot of tools, links to cost-free resources and explanation of the science underlying each tool for fat loss.
#HubermanLab #FatLoss #Science
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Timestamps:
00:00:00 Introduction
00:06:00 Fat Loss: The Key Role of Neurons
00:08:44 The First Law of Fat Loss
00:11:00 Neurons Connect To Fat! (& That Really Matters)
00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid
00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss
00:23:08 Our Brain Talks To Our Fat
00:25:00 The Most Incredible & Dangerous Fat Loss Agent
00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation
00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands
00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss
00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”
00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss
00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat
00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver
00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”
00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)
00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers
00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal
01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat
01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss
01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/
01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.
01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?
01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.
01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat
01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.
01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation
01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector
01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation
01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns
01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide
01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution
01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool
01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant
01:44:35 Acetly-L-Carnitine: Facilitates Fat Oxidation
01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss
01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

[@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?

[@dmomnashnash8546]

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.

[@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 ?

[@user-xu4rz1ti7c]

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.

[@HizzieMusicChannel]

That's super nice of you to say!

[@dreamawake2670]

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

[@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!

[@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.

[@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!!

[@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

[@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

[@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!

[@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.

[@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 !

[@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.

[@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!

[@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.

[@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!!🙏🏽🥰

[@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!

[@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 ❤

[@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.

[@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!

[@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

[@pedrostemizian]

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

[@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!

[@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!

[@1DShoe]

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

[@TheMessyGardener]

Thank you for all the great info! I just discovered this channel, and I feel more confident in taking control of my bad habits armed with the wealth of knowledge you gave. I truly appreciate it. Keep up the excellent work 👏 🙌

[@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.

[@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.

[@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 🙏🏼🙏🏼🙏🏼

[@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

[@moontrack4625]

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

[@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.

[@higginsphlarf1343]

Absolutely outstanding. Your enthusiasm for knowledge is contagious.

[@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.

[@user-ke9bm4hf6e]

We are so fortunate that someone like Andrew Huberman exists.

[@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?

[@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.

[@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.

[@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.

[@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! ❤️🌞🥁

[@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

[@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.

[@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.

[@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

[@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!

[@fortheloveofpipes8432]

I learn so much from you. I just found you recently from trying to work on my ADHD concerns but the breadth and depth of information you cover is amazing.

[@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

[@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.

[@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.

[@user-ek2th3pw2m]

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!!!

[@sophiamount5697]

Thank you! I learned more in this one podcast than several years of watching other people. 🎉cheers!🎉 keep up the good work!❤

[@daikerr1]

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

[@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.

[@wendy33040]

Every podcast I have watched I am so impressed. My father was a science teacher and he had this same fire for teaching. You remind me of him and his style of teaching. I could listen to you for hours. I am feeling so blessed to have come across your channel. Thank you for being awesome ❤

[@alexros6642]

Thank you so much! Truly appreciate the explanation of very technical topics, having a science background myself, I can see how well explained and so informative and practical the information was presented here. Again great work!

[@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

[@oddjobbob8742]

I saw your lecture about morning routines on AfterSchool, and went hunting for other KZbins and found this. Excellent content. I have been a student of weight loss and fat loss in particular most of me life, and I have been a failed practitioner of what I have learned almost all of my life. Your lecture in this KZbin is the first time where everything heard was, from both my study and my experience, 100% correct. That may not mean much as I have no formal degree is any science involving chemistry biology of biochemistry, or even nutrition. But I know a great deal about weight loss weight gain dirt nutrition and exercise, and this was the best 90-ish minutes I have spent on these matters in a long time. Most educated knowledgeable professionals like yourself cannot well explain what you know about metabolism because the facts are almost circular and self-contradictory at the same time. You have the rare, even unique, ability to make the convolutions seem like a well trod path around and over rolling hills. Thank you.

[@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!

[@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.

[@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.

[@maddiemover5894]

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

[@johnsonkabuga1919]

The more i listen to your podcasts the more I become learned. Thank you for giving some tips on how to loose fat through exercises. I needed this kind of information. Blessings ❤

[@sprout001]

*lose

[@roncajetan1067]

I want to express my gratitude for the incredibly informative and educational presentation on how to lose fat with science-based tools. Your presentation was not only insightful but also organized and structured in a thoughtful way that made it easy for me to follow along and understand the concepts you presented. Thank you!

[@robertsummers295]

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

[@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.

[@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 . 😢

[@rateller]

Thank you for this information!! I've been trying to lose weight for years and thought I knew a lot but this certainly helped add to my toolkit! For me, it is the perfect amount of detail, overall knowledge and biology.

[@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.

[@karlbodmer4368]

The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online diet helpers, like Dietarize for example... Losing weight is just a simple math, really...

[@jamesoeming5022]

Totally agree. Bunch of smoke and mirrors. Burn more than you take in.

[@melanyblove]

Thank you to Dr. Huberman, YOUR LECTURE SERIES IS AMAZING. Especially as it pertains to FAT LOSS, you might benefit from reading Dr. Natasha Campbell-McBride, Neurologist/Neurosurgeon; Author of the GAPS Diet. As our neurons do not need to touch they're environment is extremely important. The health of the living Eco-system in the Body is paramount to letting go of what we've eaten, felt, remembered or emotions, foods . Proper digestion of emotions & food or hormones or fats with mineral conductors & enzymes, is always what we're explaining when talking about fat loss. Emotional eating combined with poor digestion of those emotions creates weight gain. Using therapeutic means beyond proper digestion is great AND Dr. Natasha would always start there with healing and sealing the GUT tissue for proper digestion. Then adding things like fats, bile, HCL, enzymes, probiotics to reboot the Pancreas and Liver, etc. The OLE IN AND OUT, Uptake & output . How much information can you take in at once , understand apply toward something new OR Invent. Creative thought is actually a measure of proper digestion.

[@rahulrahul_awsjunkie]

Problem is that this calorie equation is *effect* not a *cause*. It tells you nothing about the root cause of why you’re getting fat. It’s very common to find 2 people with same age and characteristics, one lean and one fat (or even obese) even though the fatter guys exercising his ass off and eating far less than the lean guy. Agreed that at the end of the day leaver guy has energy deficit but why! It’s similar to saying that the water is not flowing out of sink because the rate of water flow out is less than rate of tap water coming in - it’s kinda obvious! But why? Real reason is that there’s a blockage that you need to remove.

[@melanyblove]

@@rahulrahul_awsjunkie I agree as a Gut & Psychology Nutritionist, I sometimes eat in excess of 8000 calories a day. Mostly different types of fat. The results in giving my Body this much fuel? Award winning Ambidextrous Drawer Painter, Author, Singer, dancer, actor, guitar playing percussionist-yoga instructor, on my 3rd play in 2 years. I had to complete 3 certifications in Nutrition, to get like this but because of my improved HEALTH I'm living my best quality of life As it pertains to the science of FAT LOSS, you might benefit from reading my Mentor, Dr. Natasha Campbell-McBride, Neurologist/Neurosurgeon; Author of the GAPS Diet

[@gypsies0184]

Do we think Karl watched the video?

[@take20today31]

Great episode! When my wife tells me to stop fidgeting I now can tell her I'm burning calories and she should give it a try.

[@danibeautylove]

Typically...one should leave out the "she should give it a try" if they want to survive that conversation 😂 Unless she's open to suggestions on weight loss 😊

[@MW-M3P]

@@danibeautylove 🤣 Think it also depends on age. I know women are a LOT less sensitive after 40 including myself. At 23 I think it would have given me a full on identity crisis, especially because if i wasn't 130 or below at 5'6" in Hong Kong I was morbidly obese. Doesn't matter that I was extremely fit and wore a size 6/7 pair of jeans (in THEIR size which is around 3-4 US). Love the fact that Americans are super PC about weight even if it kind of sets us back health wise.

[@danibeautylove]

@MW-qj2sf it's so funny you mentioned that. My stepfather came here from China when he was 25, and he was very open to point out my belly if it was getting bigger as a teen. But for some reason it didn't bother me because it's not like I hadn't noticed it myself...and I appreciated the honesty. Nothing was more annoying than when I would go to start a diet or work out more because I gained weight and having everyone else lie to me saying that I look perfect or didn't gain weight. I have eyes and a scale, Rebecca, just stop lol

[@tara26777]

If you value your life I would recommend leaving out the last part 😂

[@sarah_sherwin]

I could listen to this for hours! Thank you very much for all you have done and all you are sharing with the world. You are changing lives.

[@alexkent998]

Thank you greatly, I discovered this channel pretty recently and looking at the fact that I've been interested in Science & Science related topics for my whole life I'm very surprised, excited and confused how in the world I haven't done this earlier. I'm very grateful for all your effort that you put into this really hard and outstanding work. Thank you.

[@wtfdelicious]

Thank you so much for being this concise, precise and clear with every point you make! it is an absolute pleasure listening to you and learning from you!

[@claudiajimenez3910]

Andrew I listen to you while I walk. I have learned so much from your podcast. Thank you.

[@alexisnycole7139]

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

[@ct9914]

This was excellent. Since you read all the comments, I would love to watch an episode about menaupose and how can women cope with it (symptoms but also other side effects like difficulties to lose weight etc.). It's rarely a topic that's covered yet a lot of women suffer from it. In fact, you could do an episode about women's hormones.

[@mareezy]

He reads all comments?

[@iriska522]

I'd love to hear about that too

[@shirleyross6700]

Yes please!

[@trishkline6507]

What also can help those of us who had a complete Hysterectomy, is there something we can take to add back in hormones like BIO Identical hormones.?

[@tinat693]

I would also love an episode on it, menaupose is trying to steal my soul!! :(

[@JoshBreitenbach]

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

[@terrilynnsupler2393]

Great podcast. Thank you for bringing important information to those who otherwise would be in the dark concerning the latest information on weight loss and numerous health issues. I really appreciate your content and your delivery is excellent!

[@DanielGuerreiroDesigner]

Hey Andrew! Thank you so much! Ive been having all sorts of problems due to weight, including sleep apneia, so ive been dedicating time and energy towards fat loss, mass gain, cardio and mobility activities. Its been a month since starting ice bathing(thanks to another video you made) and the results were ok but now its clearer how i need to do it. Anyways thank you for providing so much in depth knowlege and also sorting through the different strategies we see online.

[@sergeybiryukov1229]

I do appreciate your generous effort to make things that work available for ordinary people like me. Thanks a lot, Andrew!

[@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.

[@Marketo10Channel]

The Shivering tool and the cold water "workout" are totally revealing for me!! AWESOME! Thank you so much Andrew : )

[@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!

[@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.

[@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. 👍🏼💪🏼😊

[@JonathanBrnb]

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

[@bowiefb]

You are just fantastic at articulating vast amounts of interconnecting phenomena in a clear and engaging way. thank you!

[@GiphSnelgrove]

I was thrilled to hear a bit about Yerba Mate as I have been a fan for years and think it's wondrous for it's subtle lift without making you too jittery, not to mention the thermal effects on the body for fat loss. I think there is still much to learn in this realm but also: I love all the episodes so far and mostly listen on Google podcast where there is no option to rate, save or comment so I'm now chiming in. Keep up the great work! Extremely valuable information and i hope it continues! 💪😎🙏

[@koneakamin6441]

Your content is amazing. I never actually sat through a podcast but sat through yours and I am so eager to learn more from you! Thanks Dr!

[@jaye3547]

One minor addition, freeze packs are often used with the aim of reducing fat cells to 3 degrees, where they burst. So a very minor form of spot reduction for a few layers of fat cells nearest to the skin.

[@laceydeancoaching]

Andrew I would love to hear your take and the science on PCOS - I was recently diagnosed and a lot of the protocols also mention never working out fasted, food within the first 30 minutes upon rising to prevent stress hormonally. I know a ton of women are navigating conflicting information, i would love love love to hear an episode from you!

[@leaneasyonline1018]

Thank youf for the fantastic reseach and content, Andrew. There are a few episodes in particular, this is one of them, that I have saved the link to and return to periodically. Each time I view this I find new inspiration and information that gets applied at once. In your words - it has been a game-changer.

[@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!

[@captain.markos]

Thank you for sharing! I like how you leave the discussion of supplements towards the end.

[@TheMasterfulcreator]

Every time I've ever spent time with someone who claims to eat a lot but can't gain weight, the answer is always simple. They don't actually eat a lot. They simply have tiny appetites and feel like they eat a lot, and in fact might once in a while, but all in all, simply don't.

[@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.

[@Mathilda2zero]

If I was younger I would quit my job and enroll at Stanford. You made me remember what I love about science.

[@libbycollins9349]

My mother in law got her degree at age 82. With macular degeneration!

[@achillesreeftank9361]

Thank you Dr. Huberman. Tremendously informational and helpful as always. All the tools you recapitulated at the end are useful, is there a list (or direct me to) where I can utilize specific tools you have mentioned for the mobilization of fat and another list that focus on the oxidation of fat? Greatly appreciated.

[@Anothaknockout]

Thank you for all you do! You have been tremendous in providing helpful, science based information.