Essentials: Lose Fat With Science-Based Tools

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In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning.

I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition.

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  • 00:00:00 Huberman Lab Essentials; Fat Loss
  • 00:01:00 Calories In, Calories Out; Nervous System
  • 00:02:57 Fat Burning, Nervous System & Adrenaline
  • 00:06:21 Increase Adrenaline, Shivering, Tool: Fidgeting
  • 00:10:10 Shivering & Fat Loss, White & Brown Fat
  • 00:13:27 Tool: Deliberate Cold Exposure Protocol
  • 00:15:28 High, Medium vs Low-Intensity Exercise, Exercise Fasted?
  • 00:21:21 Tool: Exercise for Fat Loss; Adrenaline
  • 00:23:15 Caffeine, Dose, Exercise & Fat Loss
  • 00:25:50 GLP-1, Yerba Mate, Exercise; Semaglutide
  • 00:28:49 Berberine, Metformin, Insulin
  • 00:29:46 Diet, Adherence, Carbohydrates & Insulin
  • 00:31:25 Recap & Key Takeaways

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Huberman Lab Essentials

How to Lose Fat with Science-Based Tools

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