How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21

Summary

• Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford School of Medicine
• The Huberman Lab Podcast brings zero cost science and science-related tools to the general public
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• InsideTracker provides recommendations for particular foods, exercise regimens, and frequencies to adjust markers for better health
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• ExpressVPN protects against tracking and data theft and can be used while traveling or at home
• Use code Huberman to get 25% off any of InsideTracker's plans and get an extra 3 months free with a 1-year ExpressVPN subscription at www.expressvpn.com/huberman
• The importance of calories in vs calories out in fat loss and weight management
• The role of hormones, thermogenic environment, metabolism, and innervation (connectivity between the nervous system and fat) in fat loss
• Neurons can connect to and affect body fat, with the nervous system playing a key role in this process
• The "First Law of Fat Loss" suggests that weight loss can be achieved through a combination of increasing the body's energy expenditure and decreasing energy intake
• Factors that can influence the body's energy expenditure include exercise, diet, and the nervous system
• The nervous system's influence on energy expenditure and fat loss can be mediated through the sympathetic and parasympathetic branches
• The sympathetic branch can stimulate fat breakdown, while the parasympathetic branch can inhibit it
• The sympathetic branch can be activated through stress, cold exposure, and high intensity exercise, among other things
• The parasympathetic branch can be activated through relaxation techniques and low intensity exercise
• Adipose tissue (fat) can release substances that affect the brain and nervous system, leading to further modulation of fat breakdown
• The role of the nervous system in fat loss is an area of ongoing research.
• EPA levels should be above 1000 mg/day
• This can be achieved through food sources such as fatty fish or grass-fed meats
• Glutamine can help reduce sugar cravings and improve leaky gut symptoms
• Iodine and selenium are important for thyroid health and metabolism
• Sleep, EPA, glutamine, fermented foods, iodine, and selenium form the basis for good metabolism
• Exercise, cold exposure, and other methods can increase the "calories burned" side of the calorie balance equation
• The speaker worked in a lab studying the effects of various drugs on body temperature and fat loss/metabolism
• The speaker discusses the role of the nervous system in controlling metabolism and body temperature
• The speaker tells a story about the dangerous compound Dinitrophenol, which was used as a weight loss drug but is highly fatal
• Losing fat is a two-part process involving mobilization (breaking fat down) and oxidation (burning fat as fuel)
• The speaker discusses how the hormone norepinephrine (noradrenaline) can affect fat loss by increasing the rate at which fat is mobilized and burned
• Certain behaviors and foods can increase the production of norepinephrine and therefore increase fat loss
• The speaker advises not to use the dangerous compound Dinitrophenol and to instead focus on behaviors and foods that naturally increase norepinephrine production.
• The process of burning fat involves two steps: mobilization and oxidation
• The nervous system plays a key role in fat burning, and is not just about calorie deficit
• Movement, particularly subtle forms such as shivering or fidgeting, can stimulate the release of adrenaline and increase fat mobilization and oxidation
• The work of Rothwell and Stock in the 1960s and 70s showed that subtle forms of movement can greatly increase fat loss
• Exercise is not necessary to stimulate fat loss, and can even be detrimental if done excessively
• Fasting and cold exposure can also stimulate fat loss through the release of adrenaline and other signaling molecules
• To maximize fat loss, focus on creating the right environment and patterns of movement rather than just cutting calories.
• Fidgeting can be a good entry point for people who are overweight and averse to exercise
• Fidgeting can increase the amount of calories burned without having to engage in traditional exercise
• Fidgeting can stimulate the release of epinephrine from neurons, which can mobilize and oxidize fat
• NEAT (non-exercise activity thermogenesis) can burn 800-2500 calories per day
• Fidgeting can offset the negative effects of overeating or a sedentary lifestyle
• The benefits of fidgeting can be especially useful when traveling and eating unfamiliar foods or being more sedentary.
• Cold exposure can lead to the release of epinephrine, which in turn can lead to the release of succinate and the activation of brown fat thermogenesis
• Fat loss can be optimized by going from a cold environment to a slightly warmer environment, in order to induce shivering
• Irisin is a hormone that was previously thought to be involved in cold-induced thermogenesis, but the science has shifted to focus on succinate instead
• Babies have a lot of brown fat but cannot shiver to warm themselves up, so they rely on their mothers to regulate their body temperature
• Brown fat becomes less active as people age, but it can be activated through cold exposure and exercise
• Heat can be added to the equation in order to further increase the activity of brown fat and optimize fat loss
• Exercising at different intensities (high, medium, low) can affect how much fat is burned during the workout
• The impact of eating before exercise on fat burning is not clear, with some studies showing that eating before exercise can reduce the amount of fat burned and others showing no difference
• After 90 minutes of moderate intensity exercise, people who have exercised fasted tend to burn more fat than those who have eaten before exercise
• Exercising fasted may be more beneficial for fat loss if the workout is longer than 90 minutes and of moderate intensity
• The optimal approach to eating before exercise may depend on the individual and the specific goals of the workout (e.g. performance, fat loss)
• High intensity exercise burns more glycogen during the exercise, but leads to higher fat burning after the exercise
• Low or moderate intensity exercise burns more fat during the exercise, but leads to higher glycogen burning after the exercise
• Fasting can facilitate fat burning during exercise
• Insulin levels should be low for body fat reduction and fat oxidation
• High intensity exercise can increase metabolism for up to 24 hours after exercise
• Glycogen stores need to be depleted for increased fat burning
• Nutrition before exercise can impact hormone balance and fat oxidation
• Protein intake after exercise can impact muscle protein synthesis and muscle growth
• Type and intensity of exercise can impact muscle protein synthesis and muscle growth
• Caffeine can increase fat oxidation and mobilization by increasing epinephrine release from neurons that innervate fat tissue
• Caffeine can be effective at doses up to 400 milligrams, but may have negative effects for some people, including vasoconstriction, hypertension, and cardiovascular effects
• Caffeine can increase fat oxidation in short, intense workouts, but cannot compensate for the lack of longer duration, moderate intensity exercise recommended for cardiovascular health
• Other compounds that can increase fat oxidation include ephedrine and synephrine, but they may have negative side effects and should be used with caution
• It is important to prioritize behavioral changes and understanding the science behind fat loss before turning to supplements.
• Mate tea can increase GLP-1, which can lead to increased fat burning
• GLP-1 can also be increased through prescription drugs like Semaglutide
• Berberine and metformin can reduce blood glucose, which can reduce insulin and increase fat burning
• Insulin inhibits fat oxidation
• It is important to use prescription drugs like Semaglutide under the guidance of a doctor
• Thorne.com/u/huberman offers 20% off Thorne supplements
• Thank you for listening and interest in science