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 UA-cam and human beings in general. What a dude!!!
@@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.
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
@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?
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!!!!
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.
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
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.
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.
@@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.
@@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?
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!
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.
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!!
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.
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!
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.
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!
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 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!
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!!🙏🏽🥰
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
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.
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.
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.
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.
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
@@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.
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!
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.
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
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!!
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?
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 ❤
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.
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.
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 :)
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 . :)
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.
@@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.
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 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.
Sir.... I can't tell you how addictive your session is. I had never heard to someone in UA-cam 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.
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.
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!
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.
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!
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!
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.
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."
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
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 🙏🏼🙏🏼🙏🏼
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.
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 …
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.🤪
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!
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...
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.
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.
@@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
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 🙏
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...
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”
@@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
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 . 😢
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!
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!
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!
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.
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.
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
I'm thinking it's possible to feel like you're catching up with a friend in good podcasts... Dr Huberman your very likeable and im sure part of it is how self deprecating you are The content is really helpful, thanks
Wonderful science communication in this podcast. I would on this particular theme, however, point out that most of the literature findings you mentioned are almost exclusively done in males. Studies done on gender differences and females in regards to fat loss, carb/fat oxidation and fasted cardio (as examples) show differences both in results and thus also in recommendations. For example, how and when males and females burn more fat or more carbs depending on whether they are doing HIIT or more low/moderate intensity is different. Would just like to point out that mentioning gender differences in these kinds of areas where recommendations and practical applications would differ is important, especially in such a highly influential podcast such as this :) Thank you for all your hard work.
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.
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.
Please a video on Subliminal music, affirmation and binaural beats. It's very popular and have lots of views. Is it a placebo or it actually works ????
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!
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!
@@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.
@@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.
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.
The content on fat-burning has validated what I’ve been doing on my BF 12 - 7 journey. It would also be useful to mention in podcasts how diabetics, seeking hypertrophy can be impacted by low glucose and the protocols to mitigate. This is especially true for those who may have additional comorbidities such as epilepsy which can introduce significant challenges to a hypertrophy program. 💪🏿
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.
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.
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!
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.
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.
This was a great podcast. Very thorough and helpful review of the various tools for fat loss. I also listened to your ADHD podcast recently, which was a great tool for understanding the neuroscience of attention/focus. One small suggestion: When mentioning supplements such as L-Tyrosine (for Dopamine) or Acetyl-L-Carnitine(for fat loss, and a slew of other benefits), it would be really helpful if you could also mention highest whole food sources, if any, for the same. I realise that this info is searchable online but the information is still scattered. If it is unfeasible to mention for each supplement, maybe you could point to a resource which provides collated whole food sources for most supplements. This is so that those who don't like supplementation can still make better dietary choices. Regardless, much gratitude for your efforts.
Don't miss on checking out on Dr Barkley's 30 ideas you should know about ADHD. It was an absolute game changer for how I perceived my ADHD induced fallacies.
It would be great to have an episode focused on weight loss for really obese people, the specifics of being on a weight loss diet for a long time, pros and cons of bariatric surgery, etc. Just a suggestion. Great work!
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.
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 UA-cam and human beings in general.
What a dude!!!
As a scientist… that’s just how scientists talk.
Yeah, this style of lucid communication has become vanishingly rare. Sam Harris is another great communicator as far as podcasters are concerned.
I have realised Proper speech is almost inevitable if one reads great literature.
@@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.
I men he's a professor. I don't know a lot of professors that use "literally" like a teenage girl.
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
Thank you for this!
Thank you
Please do all his videos
@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?
Thanks so very much
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!!!!
Exactly right. Rigorous but accessible. Present the science without dumbing it down. That's what we aspire to.
Consistency is key , slow and steady , keep up
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.
I'm so happy to hear that! Congratulations!
Keep it up, mate. You'll make it for sure. All the best!
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
You're doing the lord's work thanks! 😅
You are a star! ✨
Dear heaven, thank you for this!
Thank you so very much! This is brilliant, and I shall use Tammy AI from here on out. Such a beautiful summation.
Andrew, how often can one consume these supplements? What’s the right frequency ?
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.
Thank you Gareth!
what do you mean you were made redundant
@@dyl923gonz7 I think that is British for unemployed.
@@nankieh9779 ty
ź500
How can this man have so much valuable information every time? It never stops
I HOPE that it will never stop. This valuable information is like a drug - I want more and more
This is his passion. Sharing info and changing lives... (for those who listen 😊)
And the way he gives that material summarising is awesome!
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 😂
it shows that the education system is failing in every country. These supposed to be taught in school
I love how humble someone so smart can be... best podcast available. We are so fortunate that someone like Andrew Huberman exists..
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.
That's super nice of you to say!
@@briarrose7016All people does not have the same intelligence.
Just want to take a moment to appreciate this. It's a university level course delivered to you for free. How amazing is that?!
Andrew for President
I honestly don't think he's heartless enough to be a politician.
Yes , Yang !
😂 he is intelligent, lately that doesn't seem to be a required criterion in US
Lol. Huberman rulz
No.., we need this person, can't afford do loose this level of intellectuals for some politics.
As everyone talks about nutrition nowadays, we really need people like you who speak with science-based tools. Please continue!
This is pseudoscience at best. Calories in, calories out.
@@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.
@@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?
@@gmr1241 Weightwatchers is all about Calories ...thats why people go back time and time again. Idiotic way to look at diet.
@@linearstudio1236 Yup. CICO only works in the laboratory.
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!
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.
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!!
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!
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.
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!
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.
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!
Same here. Thank you!
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”!
Sakura, you are so blessed!!! I am jealous of your microbiome!!!😁👍🏽✌🏽
@@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!
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!!🙏🏽🥰
Important Key Points for fat lose from the video:
1. Calories out > in
2. Micro movement (Fidgeting)
3. Shivering (Cold Exposure)
4. High>>Mid>Low intensity exercise
5. Fasting , Low carb diet , Low fat diet
6. Caffeine
Lots of clarity, temperance, intelligence, grace, generosity and high quality information. Thank you so much. You are a gift.
temperance?
@@johngorman7795 yeah means this "abstinence from alcoholic drink.:. Presumably he meant something more like temperament.
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
Agreed!
Zdrasti !
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!
It's one of the best channels out there. l love your brain and sharing the details with the audience. 100% 5 star!!!!
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
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.
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.
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.
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.
😂😂😂
Proud of you bro, you’re a monster
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
calorie defecit is how you lose weight. the ONLY way.... there, i explained it in 15 sec
Dude .. we need to study together
What is Fidget ? Thanks
@@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.
He also mentioned pacing while you're on the phone as a form of fidgeting which is something I do unconsciously.
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!
Day 45 and down 23lbs now.
How about muscle mass? Did you hold the similar muscle weights?
Update?
@@MrDanielWandererGood stuff! How’s it going now?
Every one of us who was told to stop shaking our knees under the table as kids - ITS COMING BACK IN FULL FORCE
LOL
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!
That is gratifying to hear.
You mean your commute is longer than the ads?
Absolutely outstanding. Your enthusiasm for knowledge is contagious.
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.
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
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!!
Yes! We need more teachers like Dr. Huberman.
Poi
Yes indeed!
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?
whatis mentally prep? how do you do that?
See Dr. Caroline Leaf
See Dr. Caroline Leaf
I love how humble someone so smart can be... best podcast available
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 ❤
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.
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.
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 :)
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 . :)
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.
@@AlekNik1994 Oh yeah? Watch the podcast.
@@Linda-qy1xv it sounds like you ve found a justification for your behaviour 😆
@@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.
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!!!
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!
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?
@@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.
2000s Sundays Sopranos. 2010s Sundays Game of Thrones. 2020s Mondays Huberman Lab.
Greetings, fellow GoT and Huberman Lab watcher.
Have yet to see The Sopranos, but they're on my bucket list.
youre corny
🤣🤣
@@kaine3805 Corn's good for you, boy!
Eat it!
oh yeah !
Sir.... I can't tell you how addictive your session is. I had never heard to someone in UA-cam 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.
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.
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!
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.
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
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!
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!
What I love about Andrew’s podcasts is that he’s like a regular dude talking about these interesting topics.
A great scientist he is. 👍🏼💪🏼😊
“Our minds aren’t passive observers, simply perceiving reality as it is. Our minds actually change reality” ~ Prof. Alia Crum
Beautiful and insightful quote from an extraordinary scientist. Thank you Moses!
@@hubermanlab Welcome, thanks too Andrew
EPIC!
❤️🌞🥁
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.
57:09 32:59 33:06
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
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."
You’re cool! Wow!
Congratulations bro I’m proud of you 👏💪
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
Congratulations! Thank you for the encouragement 👍🏽
Andrew can do no wrong in my books. Along with other intelligently generous people that bless us on UA-cam, I LOVE HIM! LOVE
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 🙏🏼🙏🏼🙏🏼
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.
TY!
Thank you for this.
We are so fortunate that someone like Andrew Huberman exists.
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 …
Nice!
It’s more like the 30 last kilos my body doesn’t want to lose
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.🤪
Thank you so much for your hard work and dedication to making this information available.
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!
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...
Totally agree. Bunch of smoke and mirrors. Burn more than you take in.
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.
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.
@@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
Do we think Karl watched the video?
So obvious how passionate you are in this you make me listen all through without any effort.
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 🙏
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...
Armor's pig thyroid pill and get on the adkins diet. jesus h.
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.
How about setting up a summer outdoor shower in the backyard using water from the garden hose?
@@ruthdella37 first step: buy a house with a garden :D
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”
@@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
@@niloofarordou2461 I live in a van and there’s no other way to do it!
Yes! I've always claimed my fidgeting had contributed to how much lean muscle I maintain. Thanks for making it official good doctor!
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 . 😢
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!
Mondays mean I have energy and desire to wake up now. Thank you always for your time -and that extraordinary, beautiful brain of yours.
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!
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!
Only 34 minutes in and I’m loving every minute. The way you explain these things is so easy to understand. 🙏
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.
Ok, I’m so glad you said this- I knew I couldn’t possibly be the only one watching and listening like:
👁🫦👁
😅 🤷🏾♀️
Hi Andrew,your content has absolutely changed my life for the better.Thank you for doing this 🔥
mine too!
You're welcome!
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.
Finally someone go I can trust and believe vs those youngsters- coaches trying to sell their programs and supplements....
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.
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
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.
I'm thinking it's possible to feel like you're catching up with a friend in good podcasts... Dr Huberman your very likeable and im sure part of it is how self deprecating you are
The content is really helpful, thanks
I think you definitely deserve a 5 star review!!! I absolutely love your podcasts!!
So agree...you are so calm and conversational....easy to incorporate
Wonderful science communication in this podcast. I would on this particular theme, however, point out that most of the literature findings you mentioned are almost exclusively done in males. Studies done on gender differences and females in regards to fat loss, carb/fat oxidation and fasted cardio (as examples) show differences both in results and thus also in recommendations. For example, how and when males and females burn more fat or more carbs depending on whether they are doing HIIT or more low/moderate intensity is different. Would just like to point out that mentioning gender differences in these kinds of areas where recommendations and practical applications would differ is important, especially in such a highly influential podcast such as this :) Thank you for all your hard work.
@Ida Great suggestion
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.
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.
Please a video on Subliminal music, affirmation and binaural beats. It's very popular and have lots of views. Is it a placebo or it actually works ????
Podcast specifically on menopause, how it affects sleep, weight, sexual function, etc., would be greatly appreciated.
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!
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!
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!
@@scottk1525 exactly. 😆
Yeah, because he is a prof that gives you that for free. Clearly no value in university at all right.
@@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.
@@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.
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.
He reads all comments?
I'd love to hear about that too
Yes please!
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.?
I would also love an episode on it, menaupose is trying to steal my soul!! :(
The content on fat-burning has validated what I’ve been doing on my BF 12 - 7 journey.
It would also be useful to mention in podcasts how diabetics, seeking hypertrophy can be impacted by low glucose and the protocols to mitigate.
This is especially true for those who may have additional comorbidities such as epilepsy which can introduce significant challenges to a hypertrophy program. 💪🏿
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.
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.
I used DNP about 12 years ago, horrible stuff.
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!
M l😮😮😮
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.
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.
Thank you for getting out such great science backed information to all of us regular people. What you do is extraordinary
As always, thank you so much, Mr. Huberman! Besides the lectures of Robert Sapolsky, your podcast is just a different league of SciComm 🤜🤛
Dr.Huberman
@@margueriteneuhaus7539 typo
You haven’t check out Ben Greenfields podcast then
This was a great podcast. Very thorough and helpful review of the various tools for fat loss.
I also listened to your ADHD podcast recently, which was a great tool for understanding the neuroscience of attention/focus.
One small suggestion:
When mentioning supplements such as L-Tyrosine (for Dopamine) or Acetyl-L-Carnitine(for fat loss, and a slew of other benefits), it would be really helpful if you could also mention highest whole food sources, if any, for the same. I realise that this info is searchable online but the information is still scattered. If it is unfeasible to mention for each supplement, maybe you could point to a resource which provides collated whole food sources for most supplements. This is so that those who don't like supplementation can still make better dietary choices.
Regardless, much gratitude for your efforts.
Very important question, thanks
Great question! Food is the ultimate source to get these, not supplements & this is science backed.
Don't miss on checking out on Dr Barkley's 30 ideas you should know about ADHD. It was an absolute game changer for how I perceived my ADHD induced fallacies.
Most of the time, you're not going to get an efficacious amount of most of those things through diet, that's why we use supplements instead.
It would be great to have an episode focused on weight loss for really obese people, the specifics of being on a weight loss diet for a long time, pros and cons of bariatric surgery, etc. Just a suggestion. Great work!
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.
Amen for different reasons but still good information. 🏜👩🦳🌻