How to lose fat with science-based tools | Huberman Lab Podcast #21
--
This episode focuses on science-based tools for fat loss and how the nervous system can regulate the process. Professor Huberman begins with the emphasis that many people struggle to lose body fat, and it is unhealthy to have high body fat percentages. To encourage accelerated fat loss, the nervous system, including neurons, and other cells can play an essential role. The discussion focuses on aspects of fat loss, such as the use of cold, brown and beige fat, hormones such as insulin and leptin, and NEAT.
🚀 I’ve got some news to share! 📣
Hello, Knowledge Enthusiasts!
The feedback I’ve received from my articles summarising Huberman Lab Podcast episodes encouraged me to dream bigger. I am taking the first steps towards building Mind Guide!
Curious? Join our list for exclusive updates and be a part of the knowledge evolution with Mind Guide.
Stay curious,
Connor Pelby and the Mind Guide team
While calories in versus calories out is the most critical factor in weight management, Professor Huberman highlights that the proportion of adipose tissue burned can be influenced by factors such as hormones, thermogenic milieu, and metabolism. The foundational elements of health, hormones, and metabolism need to be correct for exercise and fat loss, and it’s essential to get quality and sufficient sleep, consume essential fatty acids, iodine, selenium, and glutamine, and get the gut microbiome right.
Another crucial aspect of fat loss is belief. Movement is good for one’s body, and Professor Huberman cites a study of hotel service workers that showed that being told that movement helps in weight loss led to significantly more body fat loss. The power of belief in governing aspects of our body and physiology is remarkable, and knowing the benefits of exercise can shift behavior and physiology in the direction of enhanced weight loss.
Moving on to the importance of the nervous system in fat loss, Professor Huberman shares their passion for fat loss and thermogenesis. He discusses how adipose tissue and fat act not just as a source of energy, but also as fuel for our metabolism. The nervous system plays a critical role in increasing the amount of heat and energy produced and how people who can eat a lot without gaining weight might have better regulation of their nervous system.
People can change the relationship between neurons and body fat to accelerate fat loss. Several behavioral tools, such as fidgeting and standing up and sitting down, can greatly enhance fat loss. Low-level movements and small fidgety movements can have a significant effect on fat loss. Movement can activate the nervous system and promote fat mobilization and oxidation.
Cold exposure can help with weight loss and metabolism, and studies show that it has positive effects on fat loss. However, it is important to get approval from a doctor before attempting cold exposure. Cold exposure can be achieved through cold showers or ice baths, and the protocols for inducing shiver can be accessed on The Cold Plunge website for free. Gradual cold exposure allows for the body to acclimate and prevent injury.
Professor Huberman also highlights that babies have an excess of brown fat because they can’t shiver and need to maintain a warm body temperature. Brown fat can increase in size and new cells added, and epinephrine and succinate may increase the number of brown fat cells. Some people use cold therapy, such as ice packs on the back of the neck, to increase brown fat.
While the science of fat loss may seem complicated initially, understanding the effects of the nervous system and how it regulates the process can provide insights into increasing metabolism and burning fat. By adding more movement to daily routines, gradually exposing oneself to cold, and optimizing one’s foundational health, people can enhance weight loss more effectively.
You can burn calories without even hitting the gym by keeping your body in a cold environment or wearing ice pack underpants, you can increase testosterone and thermogenesis. However, becoming cold-adapted may reduce the fat-burning effect. The minimal effective stimulus rule suggests using small increments to promote growth; the same principle applies to cold exposure for fat loss. Cold exposure can be used for short periods but may not be beneficial year-round. Using cold exposure requires engaging in shivering, which will help to increase thermogenesis and thus lead to more fat loss over time.
For those looking to dive into the scientific literature behind fat loss, a review article published in Frontiers in Neuroendocrinology discusses how neurons control white and brown fat. The review article’s first author is Bartness, and the full text is available online for free.
Some myths surrounding spot reduction for fat loss have been debunked. However, the scientific understanding of targeted fat reduction in specific areas is becoming a reality. Exercise that triggers the activation of nerves in fat pads can increase mobilization from those areas.
The type and timing of exercise can affect performance and progress. Three general types of training are recommended: high-intensity interval training (HIIT), sprint interval training (SIT), and moderate-intensity continuous training (MICT). VO2 max is used to determine intensity level. HIIT is submaximal, lasting 60–240 seconds, while SIT involves all-out bursts of activity lasting 8–30 seconds. MICT is steady-state cardio lasting 20–60 minutes at moderate intensity.
Does exercising while in a fasted state lead to more fat burning? Some studies suggest that consuming glucose or food before exercising can reduce fat burning. However, for short periods of training, it may not matter whether or not you eat before exercise if your goal is fat oxidation. The ideal exercise protocol and intensity for maximizing fat burning during fasting is not clear. Meta-analyses of studies on this topic have been conducted, but there are exceptions to the findings, and individual responses to fasting and exercise may vary.
High-intensity and anaerobic exercises, like weight training and sprints, tap into glycogen stores and burn more energy per unit time than moderate intensity. Low or moderate intensity exercise is not as effective for fat loss as high intensity exercise. Basal metabolic rate (BMR) increases after exercise, which leads to greater fat burning. The increase in metabolism after exercise is more important than calories in vs. calories out.
Epinephrine and adrenaline can increase fat loss rates. Studies have shown that caffeine can enhance performance, alertness, and fat burning for doses up to 400 milligrams. Caffeine-sensitive people should consult their doctor before consuming caffeine. GLP-1 is a compound that triggers fat burning; it can be increased by ingesting yerba mate or guayusa tea. Ephedrine and Fen-Phen were drugs used for obesity treatment but were outlawed because of dangerous side effects, and caffeine may be a safer option for weight management.
Glucagon and certain compounds such as berberine and metformin can increase fat burning by reducing insulin levels. Insulin manages glucose in the bloodstream and inhibits the conversion of fatty acids into energy. A low insulin level can increase the process of fat oxidation. Diet and nutrition play a crucial role in managing insulin levels, which can help increase fat burning in the body.
There’s no one-size-fits-all solution when it comes to losing weight. Different diets can lead to weight loss if people stick to them, and adherence to a diet is essential for success. Keeping insulin low can be advantageous for fat oxidation, and eating lower or no carbohydrates during the day can increase alertness. Eating carbohydrates at night can facilitate sleep. Moderate or low carbohydrate diets may lead to benefits for some people.
L-carnitine and acetyl-L-carnitine facilitate fat oxidation and can increase fat loss. The recommended dosage of L-carnitine is 500mg to 2 grams per day in divided doses. Acetyl-L-carnitine has various positive effects on cellular metabolism including reducing ammonia, C-reactive protein, and slightly reducing blood glucose while slightly increasing HDLC. Supplementing L-carnitine or acetyl-L-carnitine may enhance fat loss by converting fatty acids into energy. Acetyl-L-carnitine is the form of L-carnitine that is most easily utilized by the body.
In conclusion, stimulating fat oxidation requires a combination of strategically and safely designed practices. The scientific evidence shows that it is possible to lose body fat by understanding the role of the nervous system and implementing exercise protocols and supplement strategies accordingly. The current knowledge challenge is to individualize these protocols into client-specific exercise and nutrition plans that meet the unique needs of each individual.
If you enjoyed this article, be sure to check out my other writings on Medium. My plan is to bring to Medium readers 300 podcast notes until the end of 2023. Following me would be greatly appreciated as it will allow me to join the Medium Partner Program. Thank you!
Link to podcast: https://www.youtube.com/watch?v=GqPGXG5TlZw
These notes are my take on the podcast and not word-for-word, so don’t come at me if they are not perfect. I did my best to get it right, but mistakes happen. So, take them with a grain of salt, use them as a map, and double-check the details by listening to the podcast yourself. Remember, if you take any action based on these notes, it’s all on you. Hope you find them helpful!
