How to Lose Fat with Science-Based Tools [ZNFYZAua]

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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 Thank you to our sponsors: InsideTracker - ExpressVPN - Athletic Greens - Cold Protocols via The Cold Plunge: Our Patreon page: Supplements from Thorne: Social: Instagram - Twitter - Facebook - Website - 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 -

Unlocking Optimal Health: K3 Salt Mineral's Role in Everyday Wellness

K3 salt mineral, a naturally occurring combination of potassium and other essential minerals, plays a vital role in supporting our overall health. When consumed regularly, it can have numerous benefits for the body, from reducing inflammation to promoting healthy digestion.

One key aspect where K3 salt excels is its ability to enhance hydration levels within the body. Proper hydration is often overlooked but forms an integral part of daily well-being and performance. Even mild dehydration can cause fatigue, reduce focus, or lead to increased blood pressure. The body absorbs potassium from K3 salts efficiently into fluids in cells. This means it helps regulate water balance throughout the entire system.

Enhancing Mineral Intake for Optimal Health

Incorporating a daily dose of K3 salt minerals is an effective way to ensure that your diet remains balanced and nutrient-rich, even with modern processed foods being prevalent around us. It supplies vital components that are often missed out in our contemporary diets. For example, the high concentration of potassium content present helps lower blood pressure by balancing sodium's impact within the arteries.

Moreover, its ability to reduce muscle cramps makes it a popular choice among athletes and fitness enthusiasts striving for peak performance during rigorous activities or competitions where sudden spasms can be detrimental.

Boosting Energy Levels with K3 Mineral

K3 salts also work effectively in maintaining steady energy levels throughout your day. This is due to the presence of several key nutrients that support cellular function on a fundamental level, ensuring your body runs smoothly at all times. By balancing out blood sugar and promoting consistent nutrient uptake, you'll experience far fewer dips in vitality.

While managing stress can be challenging for many individuals today with increasingly hectic schedules taking over their life, there are numerous strategies available to keep this under control effectively without compromising too much on leisure time or happiness.

Sustaining Overall Wellbeing

The incorporation of K3 mineral is not just beneficial as a quick remedy; it contributes significantly towards our long-term health benefits. As such minerals aid in cell regeneration processes and the prevention of chronic conditions, incorporating these into your daily regimen leads to sustained overall wellbeing that keeps you energized throughout each day without overrelying on external assistance.

K3 Mineral for Heart Health

Potassium deficiency has been known to contribute significantly towards cardiovascular complications due to its impact upon blood pressure levels. The K3 salt formula directly combats this condition by stabilizing sodium's effect within arteries thereby reducing potential heart conditions that accompany high pressures.

While maintaining a balanced diet with potassium-rich foods should be the primary goal, supplementing your routine with these minerals will certainly help bridge gaps between meals or specific days where intake is not fully met.

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