Essentials: Lose Fat With Science-Based Tools

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. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the episode show notes at hubermanlab.com. We want to hear from you. Take our quick survey to help improve Huberman Lab. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 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 00:06:31 Sponsor: David 00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting 00:11:25 Shivering & Fat Loss, White & Brown Fat 00:14:42 Tool: Deliberate Cold Exposure Protocol 00:16:43 Sponsor: AG1 00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted? 00:24:30 Tool: Exercise for Fat Loss; Adrenaline 00:27:18 Sponsor: LMNT 00:28:34 Caffeine, Dose, Exercise & Fat Loss 00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide 00:33:16 Berberine, Metformin, Insulin 00:34:12 Diet, Adherence, Carbohydrates & Insulin 00:35:52 Recap & Key Takeaways Disclaimer & Disclosures

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The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.  Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.