How to Lose Fat with Science-Based Tools

Huberman Lab Podcast Episode 21 Title Card

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In this episode, Dr. Huberman describes 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. He explains how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day—a practice that is rarely discussed but very well supported by the scientific literature. He also discusses an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. Dr. Huberman discusses if exercising fasted indeed increases fat oxidation—it turns out the type and duration of exercise really matter. And he discusses 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 an explanation of the science underlying each tool for fat loss.