Essentials: Lose Fat With Science-Based Tools

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 3 April 2025

⏱️ 38 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning. I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Fat Loss 00:01:00 Calories In, Calories Out; Nervous System 00:02:57 Fat Burning, Nervous System & Adrenaline 00:06:31 Sponsor: David 00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting 00:11:25 Shivering & Fat Loss, White & Brown Fat 00:14:42 Tool: Deliberate Cold Exposure Protocol 00:16:43 Sponsor: AG1 00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted? 00:24:30 Tool: Exercise for Fat Loss; Adrenaline 00:27:18 Sponsor: LMNT 00:28:34 Caffeine, Dose, Exercise & Fat Loss 00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide 00:33:16 Berberine, Metformin, Insulin 00:34:12 Diet, Adherence, Carbohydrates & Insulin 00:35:52 Recap & Key Takeaways Disclaimer & Disclosures

Transcript

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0:00.0	Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
0:11.3	I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:17.4	This podcast is separate from my teaching and research roles at Stanford.
0:21.2	It is, however, part of my desire and effort
0:23.5	to bring zero cost to consumer information
0:25.6	about science and science related tools
0:27.9	to the general public.
0:29.1	Today we're going to talk about the science
0:31.6	of tools for fat loss.
0:33.9	Today's episode is mainly going to be focused on
0:36.8	how the nervous system, neurons, and some
0:39.7	of the cells they collaborate with like glia and macrophages, how those encourage or
0:46.0	can encourage accelerated fat loss because it turns out they can.
0:50.4	Remember your nervous system, which includes your brain and your spinal cord and all the connections
0:55.0	that they make with the organs of the body,
0:58.0	governs everything.
0:59.3	The nervous system and the role of the brain
1:01.7	and other neurons has been vastly overlooked
1:05.3	in the discussion about losing fat.
1:07.8	Now, I would be remiss and I'd probably come under
1:10.3	a pretty considerable attack if I didn't
1:12.1	just acknowledge up front a core truth of metabolic science and also of neuroscience, frankly,
	...

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