How to Lose Fat with Science-Based Tools
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- Опубліковано 6 тра 2024
- 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 - Наука та технологія
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
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.
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 ?
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.
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!
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
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
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!!
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
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 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!
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 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.
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!!🙏🏽🥰
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 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.
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 👏 🙌
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.
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!
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 ❤
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
So obvious how passionate you are in this you make me listen all through without any effort.
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 !
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!
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
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.
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?
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.
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!
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!
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 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.
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 🙏🏼🙏🏼🙏🏼
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.
“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 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.
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 . 😢
Whoever is reading this, I truly hope 2023 is the best year yet for you, everything is going to work out exactly the way you need it to!! Don't worry
💖💖
Absolutely outstanding. Your enthusiasm for knowledge is contagious.
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.
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!
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.
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.
Thank you! I learned more in this one podcast than several years of watching other people. 🎉cheers!🎉 keep up the good work!❤
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.
I saw your lecture about morning routines on AfterSchool, and went hunting for other UA-cams 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 UA-cam 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.
I love how humble someone so smart can be... best podcast available
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
Thank you so much for your hard work and dedication to making this information available.
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
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!
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!
This was the best podcast episode I've ever heard as a person who seeks fat loss!
Only 34 minutes in and I’m loving every minute. The way you explain these things is so easy to understand. 🙏
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.
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 ❤
*lose
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.
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.
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.
Your communication is EXCELLENT! I love listening to you speak. It's so attractive. Thank you
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!
Andrew can do no wrong in my books. Along with other intelligently generous people that bless us on UA-cam, I LOVE HIM! LOVE
Thank you for getting out such great science backed information to all of us regular people. What you do is extraordinary
We are so fortunate that someone like Andrew Huberman exists.
The Shivering tool and the cold water "workout" are totally revealing for me!! AWESOME! Thank you so much Andrew : )
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.
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.
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!
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.
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
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. 💪🏿
Andrew I listen to you while I walk. I have learned so much from your podcast. Thank you.
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.
Dr. Andrew, I cannot stress enough how stoked I am to have found you and your information. From understanding how to keep my motivation up, not getting sucker punched by stuff that artificially raises dopamine levels, and fat loss hacks- you are the man! And it’s all science and fact based. I am so grateful to have found you and your content.
One slight criticism regarding this vid however. I was overweight almost my entire adult life (7-47 yo). Im almost 60 yo now. It was not until I abandoned the concept of “calories in and calories out” that everything shifted for me.
I look at everything I do nutritionally now through a lense of insulin spikes and avoiding them as much as possible.
“Calories in and calories out” is a far too anachronistic term for a man such as yourself to continue to use. It has lead way too many of us down a path of failure in a world where calories are not created equal.
100 Calories from processed foods are not equal to 100 calories from meat or vegetables or whole carbs. No matter how much you try, you’re never goin to be able to exercise away calories from food that screws up your hormones and gut microbiome.
Please consider questioning your thinking around this, so as to help others who were stuck like me, out of their fat suit. (Because language can be very misleading.) Again, Thanks so much for all you do for us!
solid. ive found this to be true for me as well
@@nebulasupreme2009 I can't wait until the rest of the world figures this out too. Some have like Dr. Jason Fung. But the medical industry is still stuck in the dark ages as far as I'm concerned. "Calories in and Calories out", what a shameful joke in this day and age.
Yes! I've always claimed my fidgeting had contributed to how much lean muscle I maintain. Thanks for making it official good doctor!
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!
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.
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! 💪😎🙏
I do appreciate your generous effort to make things that work available for ordinary people like me. Thanks a lot, Andrew!
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.
Absolutely incredible. I stumbled upon your videos accidentally as an auto-suggestion after I finished watching a short video on the benefits of intermittent fasting. And now I have subscribed and will be going through all the videos gradually. I saw when this video was posted after you mentioned GLP1 compounds which have now become all the rage. Well over a year before people talked about Ozyempic, etc. I am so glad UA-cam suggested your video and thank you so much for sharing this wealth of knowledge with us less mortals. Professor - I just have one small suggestion on this particular topic. While you have mentioned a lot of protocols and especially pre-workout compounds and nutrition, it would have been great if you also mentioned post workout/ recovery nutrition that does not hamper fat loss. You might have covered this in some other video, which I have not yet seen though, in which case please ignore this comment. Thank you so much!!!
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!
I appreciate how intentional and thorough your podcasts are. You mention meta-analyses often, which is great. What would be even better is if you would qualify the impact of different factors or variables discussed by adding effect size magnitudes, e.g., Cohen’s d, r, or eta-squared values. It is nice to hear about supplements that help X or Y condition, but knowing the the magnitude of the effect would help this listener decide whether it is work my time, money, or effort to change or add something to my daily routine. Thanks for considering.
Hey Andrew. Question for you. I note that the subject of this particular video is solely on the oxidation of fat or fat loss - and an exercise routine that was recommended for substantially increasing that effect was the incorporation of HIIT/High Intensity Training (20 to 60 minutes depending on the intensity level) prior to the continuance of a steady state cardio pace (zone 2, or conversation pace) for the remainder of that activity, as it is shown to allow us to better enter that “fat burning zone” when doing this routine in a fasted state.
My question about this is centered around lactate and it’s affects on lipolysis. If we were to do a high intensity exercise prior to low intensity steady state cardio - would that increase the amount of lactate in the body and thusly inhibit lipolysis in the fat cells throughout the remainder of the steady state session; additionally would the subsequent change in hormones from the HIIT have an affect on our bodies being able to actually enter and stay in that low intensity steady state pace and would that have any negative affects?
Would it be better to save the incorporation of a High Intensity Session for the end of a 90 minute Zone 2 or Steady State session to maximize the fat loss potential of that high intensity session and additionally avoid the increased lactate’s inhibiting affects on Lipolysis leading to more overall fat loss?
Truly, I’m at a loss, because lactate increase at the beginning or the end of a cardio session may have the same affects overall and might be something no one needs to worry about - or the affects could be so small, it may be negligible. However, I felt it was a good question to purpose and I appreciate all you have done to help spread the power and awareness science and education brings to the world.
Every one of us who was told to stop shaking our knees under the table as kids - ITS COMING BACK IN FULL FORCE
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.🤪
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.
Amazing! Your work is always unbiased, unopinionated, and informative. It's always about the science! You are the best!
Thank you so much for this! I’m going to share it with my family who is constantly looking for better methods to lose weight!
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.
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. 👍🏼💪🏼😊
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.
Anyone else start tapping their foot more while watching this?
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!
New game while listening to the Huberman podcast: drink a shot of yerba mate every time Andrew says "whether or not you (insert any verb) or not" 😄
@@kitschywitch7096 so much so... Missing college years 😊
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.
Another excellent masterclass! Thanks for offering it!
I think the term CICO (calories in calories out) is an older paradigm that needs to be retired, partly because it means different things to different people, and creates unnecessary endless meta debates. Some associate this with calorie counting. Others use it as an excuse to not pay attention to the quality of what they eat or ignore everything else (exercise, food quality, etc). Neither the nutrition labels nor the burned calorie fitness trackers are as accurate as we would have liked them to be. And so on.
That does not mean we shouldn't pay attention to what and how much we eat. What and how much we eat (grams, calories) can be an integral part of the fat loss protocol that includes quality of foods, hormones, neurons, exercise, NEAT, supplements, etc, etc, etc.
Singling out CICO suggests (to the millions of uninitiated who are trying to figure out what to do) that everything else is not (as) important. And that's an older paradigm that needs to be retired.