How to Lose Fat with Science-Based Tools
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- Опубликовано: 20 май 2024
- This episode I describe 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. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day-- a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation-- it turns out the type and duration of exercise really matters. And I discuss 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 explanation of the science underlying each tool for fat loss.
#HubermanLab #FatLoss #Science
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Timestamps:
00:00:00 Introduction
00:06:00 Fat Loss: The Key Role of Neurons
00:08:44 The First Law of Fat Loss
00:11:00 Neurons Connect To Fat! (& That Really Matters)
00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid
00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss
00:23:08 Our Brain Talks To Our Fat
00:25:00 The Most Incredible & Dangerous Fat Loss Agent
00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation
00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands
00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss
00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”
00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss
00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat
00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver
00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”
00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)
00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers
00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal
01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat
01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss
01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/
01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.
01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?
01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.
01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat
01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.
01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation
01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector
01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation
01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns
01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide
01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution
01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool
01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant
01:44:35 Acetly-L-Carnitine: Facilitates Fat Oxidation
01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss
01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com 
Наука
15:20 -16:30 EPA above 1000mg for mood and metabolism
17:00 take glutamine to fix leaky gut and sugar craving reduction
17:30 -18:15 dont over do iodine, support thyroid with selenium (2-3 brasil nuts)
18:30 ingest fermented foods for gut microbiome
28:50 - 32:00 Fat needs to get into the blood ant then oxidised*
35:40 - Shivering/figeting increases fat loss
50:30 - you must shiver in order to turn baige fat into brown fat*
53:31 - get in and out of cold 10-15 celsius water, dont dry w8 1-3 min for 3 sets
1:14:30 - insulin prevents fat oxidation
1:18:30 if you lyfd fasted you will burn more fat
1:30:00 Consume cafene / to increase fat burning
1:35:22 drink, Yerba Mate, Guayusa Tea, Semaglutide before exersise for increased fat loss
Thank you for this!
Thank you
Please do all his videos
@Enneás (Pesedjet) Thanks for this info @Enneás, it does sound interesting to me, and increased serotonin levels to assist with mood levels is also appealing to me. How long did you take the 5-HTP before you had to stop, and how quickly did you begin to notice results?
Thanks so very much
Andrew, it is so much appreciated that you lay this information out on a manner that 46 year old welder that has struggled with obesity his whole life can grasp.
I put together a plan with some of your prior podcast.
Started out at 260lbs
As of this morning....233.
I'm doing it brother!!!!!!!
Many thanks!!!!
Exactly right. Rigorous but accessible. Present the science without dumbing it down. That's what we aspire to.
Consistency is key , slow and steady , keep up
Congrats on your weight loss. Keep it up, keep moving forward, whether it's just baby steps or moving mountains. Don't get discourage if one week or two you get poor numbers, what matters is the big picture. If you are moving forward, you are beating the "system."
I am trying to lose weight too, at 49 years old. I have lost 22 lb in 10 weeks so far. I am going with Keto and exercising route. I am a picky eater. I hate veggies with a strong projectile force, but I do like green leafy stuff like salads and that is what getting me through all of this.
I'm so happy to hear that! Congratulations!
Keep it up, mate. You'll make it for sure. All the best!
As an English language instructor I just LOVE the clarity of his communication. No hyperbole. Accurate adverbs - no bloody "literally" every sentence. Clear markers and footnotes, and highly useful information. It restores my faith in RUclips and human beings in general.
What a dude!!!
As a scientist… that’s just how scientists talk.
Yeah, this style of lucid communication has become vanishingly rare. Sam Harris is another great communicator as far as podcasters are concerned.
I have realised Proper speech is almost inevitable if one reads great literature.
@@fallon8376 Exactly. I am surprised how many people are in awe over his communication style, when it is really just the scientific way of expression that every scientist understands.
I men he's a professor. I don't know a lot of professors that use "literally" like a teenage girl.
10:09: 💪 The nervous system plays a crucial role in fat loss.
11:59: 🧠 Belief and behavior can impact weight loss and fat loss, in addition to the traditional calories in versus calories out equation.
28:06: 🔥 The nervous system is in control of the process of mobilizing and burning fat.
34:46: 💪 Fidgeting and shivering can stimulate the nervous system to increase fat mobilization and oxidation, leading to significant calorie burn and weight loss.
47:28: ❄ Cold exposure can increase metabolism and burn fat through the activation of brown fat thermogenesis and succinate release.
58:35: 💪 Different types of exercise can have vastly different effects on hormones and metabolism depending on whether or not it's of high intensity, moderate intensity or low intensity.
70:48: 🏃♂ The type and intensity of exercise, as well as whether or not you eat before, affects the amount of fat burned during exercise.
82:13: 💊 Compounds like caffeine can increase fat oxidation and mobilization.94:01: 🍵 Compounds like caffeine, yerba mate, and guayusa can increase fat oxidation by triggering GLP-1. L-carnitine can also facilitate fat oxidation.106:08: 💪 The podcast discusses various ways to optimize fat loss, including the role of the nervous system, NEAT, shiver, exercise intensity, caffeine, and L-carnitine.
love this channel! Prof Andrew gives us a clear cut of how to lose fat. I just recap by using Tammy AI tool
You're doing the lord's work thanks! 😅
You are a star! ✨
Dear heaven, thank you for this!
Thank you so very much! This is brilliant, and I shall use Tammy AI from here on out. Such a beautiful summation.
Andrew, how often can one consume these supplements? What’s the right frequency ?
How can this man have so much valuable information every time? It never stops
I HOPE that it will never stop. This valuable information is like a drug - I want more and more
This is his passion. Sharing info and changing lives... (for those who listen 😊)
And the way he gives that material summarising is awesome!
Ha... I started like "No, I don't need to take notes this time" which I usually do and then sure enough, I have a full notes page by the end 😂
it shows that the education system is failing in every country. These supposed to be taught in school
Andrew for President
I honestly don't think he's heartless enough to be a politician.
Yes , Yang !
😂 he is intelligent, lately that doesn't seem to be a required criterion in US
Lol. Huberman rulz
No.., we need this person, can't afford do loose this level of intellectuals for some politics.
I love how humble someone so smart can be... best podcast available. We are so fortunate that someone like Andrew Huberman exists..
The only difference between you and him is college and interest level. He's no different than you otherwise, he's just a person who learned different things.
That's super nice of you to say!
@@briarrose7016All people does not have the same intelligence.
I am fat and can’t stand discussing weight loss, however I do want to be healthier and more social acceptance would make my life easier. There is a serious stigma about larger women’s bodies and larger bodies in general and it’s extremely counterintuitive to many like me. This an inspiring and valuable video and thank you for that
Three years ago I started going through youtube as I was made redundant and had nothing to do. I was broken and really down. I am 41 now so technology had never gripped my daily life like many in today's world. Anyway, I started watching podcasts. Each podcast led you to new people. I am so delighted to be here right now watching this guy. And my life has been one long self-discovery since that redundancy. All of a sudden, things are ramping up. Keep it coming, Dr Huberman. You're changing lives.
Thank you Gareth!
what do you mean you were made redundant
@@dyl923gonz7 I think that is British for unemployed.
@@nankieh9779 ty
ź500
Anyone else start tapping their foot more while watching this?
Yes!!! 😄
Professor Huberman explains stuff more clearly and straightforward than any of my physiology professors did when I was in undergrad for exercise science. Wish he was my professor, keep up the awesome work!!
As everyone talks about nutrition nowadays, we really need people like you who speak with science-based tools. Please continue!
This is pseudoscience at best. Calories in, calories out.
@@a_single_white_female he begins by saying calories in calories out. This is discussing how to increase calories out, and does not deviate from the ‘calories out’ half of the CICO approach. He is only discussing ways to increase calories out. If, over the course of a week, it helps to burn a quarter to a half pound extra, then that is a positive. This is verifiable science - I reviewed other studies with these same findings as I was curious what other studies showed. That isn’t pseudoscience, it is science. The degree to which one perceives that these approaches can assist with weight loss can cause one to believe it is pseudoscience because, rather than understanding that this is just an assist to weight loss, they make the mental leap that they do not need to count calories and can just take cold showers. Listening with a critical ear is important and each individuals responsibility. Andrew is highly respected and earned his neuroscience degree and works with Stanford. He has far more scientific backing to his opinions than you or I. I have also heard many, many well-regarded experts in weight-loss share these facts as well. The difference is perhaps that they emphasized that it is a smaller portion of weight loss.
@@a_single_white_female Calories in, calories out? So, 500 cals of oil, or 500 cals of refined sugar is the same as 500 cals of vegetables? The body processes it all the same way?
@@gmr1241 Weightwatchers is all about Calories ...thats why people go back time and time again. Idiotic way to look at diet.
@@linearstudio1236 Yup. CICO only works in the laboratory.
I don't need to lose any fat - I'm very slim, but going to watch and listen this podcast all the same. Whatever the topic, it somehow just uplifts my spirit! Thanks a lot, Professor, and have a great start for the week!
Same here. Thank you!
I listen because maybe I can learn and pass along the new knowledge to those around me. I’ve learned a lot since listening to him! God is AWESOME how he made our bodies. I love learning about how we “work”!
Sakura, you are so blessed!!! I am jealous of your microbiome!!!😁👍🏽✌🏽
@@winbalingit8502 Thank you very much Win-san! Nothing to be jealous about, I'm afraid. I've got a serious chronic condition, so I work hard to keep going in this life. All the best to you and cheers!
Sakura-San! I am so very sorry to hear about your serious chronic condition! I will keep you in my prayers!! Keep going!!! You are worth all the hard work!!! You inspire me to work hard and keep going!! Thank you!!🙏🏽🥰
Andrew,
I just wanted to thank you for all you do on this podcast. I find myself implementing many of these lifestyle modifications with my patients as a first line of care before suggesting anything more invasive. They have had great success so far and I feel like they are understanding how to take their health into their own hands.
I was having difficulty sleeping, waking up with neck/back pains etc. I bought a good pillow bought some better bed sheets and I've been sleeping way better. No back/neck pains and I wake up great. With just that alone I started noticing positive changes in my body.
Here's something truly lifechanging: Dr. Huberman has me STOKED to wake up and drive to work on Monday mornings so I can listen to the new drop!
That is gratifying to hear.
You mean your commute is longer than the ads?
2000s Sundays Sopranos. 2010s Sundays Game of Thrones. 2020s Mondays Huberman Lab.
Greetings, fellow GoT and Huberman Lab watcher.
Have yet to see The Sopranos, but they're on my bucket list.
youre corny
🤣🤣
@@kaine3805 Corn's good for you, boy!
Eat it!
oh yeah !
If you would have been my teacher during my biomedical engineering studies then I would be a biomedical engineer today. How you describe things is incredible and detailed and also easy to follow!
So obvious how passionate you are in this you make me listen all through without any effort.
Dr Huberman, you make me want to be a neuroscientist. You’re talks are fascinating, informative and I look forward to each and every one!
Lots of clarity, temperance, intelligence, grace, generosity and high quality information. Thank you so much. You are a gift.
temperance?
@@johngorman7795 yeah means this "abstinence from alcoholic drink.:. Presumably he meant something more like temperament.
I generally knew the basics of some of this information, but knowing more behind the actual science and studies is definitely going to help my decisions on my journey in nutrition and excercise. I'm already well on my way towards my goal, but this was very informative and will maintain or accelerate my momentum. Thank you!
I swear andrew has mastered some sort of remote hypnosis where he has you glued to the seat paying attention to every word, Hes such a good communicator as well you can tell he has a good heart and only wants to educate. Blessyou sir. Love from Bulgaria
Agreed!
Zdrasti !
He is captivating and so interesting to listen to! Love him!! Thank you for your expertise helping us help others 😊 and help ourselves of course!
It's one of the best channels out there. l love your brain and sharing the details with the audience. 100% 5 star!!!!
Let’s be honest you’re 99% of all of this hypnosis you claim he has is just from the fact that he is an extremely attractive guy who looks really good
My very fit and fastidious high school teacher son recommended you as a source for understanding the human body as I deal with body issues. Thank you so much, I am learning a lot from your podcasts.
I hope you realize the vast amount of lives you’re impacting with these podcasts. Thank you for taking the time to share all of the knowledge you have gained, it’s truly incredible.
Absolutely outstanding. Your enthusiasm for knowledge is contagious.
I went for a 5km medium intensity Run got distracted listening to you and did 14km instead. Did my stretching and you were still talking... 👌 Thanks
We are so fortunate that someone like Andrew Huberman exists.
You are exactly the kind of person we need teaching at our colleges and universities. You are so good at making complicated ideas simpler to understand.
Although I'm a professional and well-educated at good schools, most of the things about physical science and biology are far from my own specialty. I very much enjoy watching your podcast to learn more about these things without going back to college.
Thank you so much for your dedication and generosity. I have joyfully learned such useful and interesting things from listening to you.
During my microbiology degree I started to realize so much of this. It's all very clear when learning about cellular stress responses, the biochemistry of macro molecule metabolism. I became appalled the medical community talks about none of this.
This episode is so full of useful information! I’ve listened to it twice so far and I’ve been taking it in 30 minute note-taking sessions so that I really learn from it!
You're my hero. I've been watching your show since the 1st one. Following your suggestions has been a total game changer. I'm more fit. And I feel better at 45 than at 25! Thanks ❤
If I had a chance to learn from a professor as eloquent and interesting as you during college, I would have been fidgeting for the next lecture. Thanks a lot for the material!!
Yes! We need more teachers like Dr. Huberman.
Poi
Yes indeed!
This elementary education teacher never gets tired of hearing Dr. Huberman. You are amazing, Andrew! Thank you for the no frills, straight to the research approach!
Internet addiction is considered to be a generally bad thing, but if it implies watching Huberman podcasts on a daily basis, then I don’t mind!!!
Thank you so much for your hard work and dedication to making this information available.
I've been arguing with my bf about how I'm able to stay slim while eating like a horse - I fidget & move a lot, even when sitting. Use to get teased in class for my active hand gestures when I talk. My bf says fidgeting & pacing can't be the reason why I'm lean! I can't wait to show him this video - science is backing me up :)
i have not watched the video yet but your hand gestures wont burn that much calories lol. Unless you are holding a dumbbell and do a workout.
Also maybe you are eating low-calorie dense foods, so it kinda makes sense.
Is not that black and white . :)
I heard maybe twenty years ago that being fidgety can burn up to 1000 calories per day. I haven’t watched the video yet but I am excited to see what the good doctor has to say about the matter. I’ve always been fidgety and I’m convinced this is the reason I stay lean. Restless legs, tippety tappety fingers lol.
@@AlekNik1994 Oh yeah? Watch the podcast.
@@Linda-qy1xv it sounds like you ve found a justification for your behaviour 😆
@@tunneling-nanotubes i know that term. Yeah it can help a little. But if you think that you can eat like a horse and still be slim by moving your hands when speaking or twithcing you are delusional. You gotta be at least a construction worker so it could have some decent effect or walk 30km per day.
So as I’m listening to the good Doctor, I’m reading the comments, which are also very enlightening and interesting. It’s like a double down of intellect coming in from all over the globe, this is almost to much for my “down-under” brain. Awesome.
So very informative - I have listened 3 times. Your podcast and youtube videos are my go to source for all information that is interesting to me. PLEASE don't ever stop. The information I learn with you is vital to me. I have told all my friends and family about your videos. Thank you Dr. Huberman! Sheryl
I was amazed to learn that shivering burns fat fast safely and easily. For years now I made it a part of my daily exercise routine to bend as far backwards, with no support, and hold it for as long as possible, then I could feel my abdominal area shivering.
I realized your findings must have been right. I'm 55 years old and have a 23 in waistline for so many decades now. I don't consider myself skinny since I have a BMI of 21%.
I'm impressed by how you simplify complex concepts, a sign of incredible intelligence.
I love how humble someone so smart can be... best podcast available
I listened to this, started an 8 hour eating window, moderate calorie deficit, and continued taking cold showers and in the past 17 days I’m down 10 pounds. Thank you!
Day 45 and down 23lbs now.
How about muscle mass? Did you hold the similar muscle weights?
Update?
@@MrDanielWandererGood stuff! How’s it going now?
i like how thorough the information is, but the fact that you go from section to section quite quickly helps me to stay engaged and keeps it interesting to me.
Thank you for all the great info! I just discovered this channel, and I feel more confident in taking control of my bad habits armed with the wealth of knowledge you gave. I truly appreciate it. Keep up the excellent work 👏 🙌
What I love about Andrew’s podcasts is that he’s like a regular dude talking about these interesting topics.
A great scientist he is. 👍🏼💪🏼😊
Whoever is reading this, I truly hope 2023 is the best year yet for you, everything is going to work out exactly the way you need it to!! Don't worry
💖💖
Hey, just wanna let yo know that u are the most valuable Person on the internet.
I live in Sofia, Bulgaria.
Everyone around me is working on their early morning sunshine routine, proper diet, sleep time, light exposure.
I cant imagine stg having better effect on people than this!
Brilliant. I know this was 2 yrs ago but only listening now.
I have a nursing background but have always been fascinated by our health at a chemical level. The health care system in Australia doesn't have a clue how to help people, so unfortunately (at least for now) I have backed graciously out. But now I am pursuing a career in areas I am passionate about.
Health coaching and teaching people how to take responsibility for their health with information like this. 👌 I love it.
Thankyou so much for your efforts to get this info out there to people.
GOD bless you.
Thank you for making sense of the body and for free. I was a body builder for 17 years, a trainer and fitness instructor and a kick boxer. The one area where there has been SO MUCH confusion is nutrition and fat loss. Thank you! Erin Stern is my trainer and she sent me to you.
Only 34 minutes in and I’m loving every minute. The way you explain these things is so easy to understand. 🙏
I’m a fitness coach athlete and currently studying masters in psychology and neuroscience . You Huberman are the OG thank you so much 🎉Iven been reiterating fat mobilization for years no one focuses . 😢
I listen to many things, but don't always hear. Finally got it today, thank you, that even if I'm doing my best with food and exercising (as much as MS will accommodate), emotionally sneaking in 'healthy' things that keeps insulin up, is sabotaging my needs to get weight of my legs and keep me upright. I trick myself, that if I'm having a super clean eating day, that browsing on 'healthy' chocolate is fine calorie wise, but insulin wise for fat oxidation, is Captain Insano. So much appreciation for all you do.
I saw your lecture about morning routines on AfterSchool, and went hunting for other RUclipss and found this. Excellent content. I have been a student of weight loss and fat loss in particular most of me life, and I have been a failed practitioner of what I have learned almost all of my life. Your lecture in this RUclips is the first time where everything heard was, from both my study and my experience, 100% correct. That may not mean much as I have no formal degree is any science involving chemistry biology of biochemistry, or even nutrition. But I know a great deal about weight loss weight gain dirt nutrition and exercise, and this was the best 90-ish minutes I have spent on these matters in a long time.
Most educated knowledgeable professionals like yourself cannot well explain what you know about metabolism because the facts are almost circular and self-contradictory at the same time. You have the rare, even unique, ability to make the convolutions seem like a well trod path around and over rolling hills.
Thank you.
Finally someone go I can trust and believe vs those youngsters- coaches trying to sell their programs and supplements....
Always been in love with learning and understanding the scientific mechanisms that make us tick, I swear this podcast is a dream come true for me. Thank you, Andrew. You’re such a gift to us.
Every one of us who was told to stop shaking our knees under the table as kids - ITS COMING BACK IN FULL FORCE
The most useful fat burning tips I've ever heard. Thank you for so generously providing hope for the helpless! Food weakness is destroying our culture with the Healthcare industry simultaneously assisting and undermining our health.
Feel so privileged to be able to listen to you sharing of your unbelievable knowledge, simply mind blowing. Wish my teachers were any where near as good as you, I would been the doctor my parent wanted me to be. At least i'm learning and nerding out on how to take care of myself. Thank you!
Great podcast. Thank you for bringing important information to those who otherwise would be in the dark concerning the latest information on weight loss and numerous health issues. I really appreciate your content and your delivery is excellent!
Thanks so much for the time you volunteer weekly to educate the public. I have LEARNED SO MUCH Because of you Andrew. I never knew nor would believe I’d ever be into neuroscience this much. The information u provide encourages me to live a healthier life that I then teach to others. You are one of my hero’s 🙏🏼🙏🏼🙏🏼
I think you definitely deserve a 5 star review!!! I absolutely love your podcasts!!
So agree...you are so calm and conversational....easy to incorporate
Sir.... I can't tell you how addictive your session is. I had never heard to someone in RUclips without skipping, without reading the comment section and that too for more than a hour. I'm a medical student, so the terms are definitely easier to understand. N i am so motivated ryt now. Thank you.
Thank you! I learned more in this one podcast than several years of watching other people. 🎉cheers!🎉 keep up the good work!❤
Your communication is EXCELLENT! I love listening to you speak. It's so attractive. Thank you
How can he be both hot and informative ??? Possibly the hottest neuroscientist. On a serious note, thank you so much for taking the time to not only research this information, but communicate it in a way that meets your audiences’ understanding level.
Ok, I’m so glad you said this- I knew I couldn’t possibly be the only one watching and listening like:
👁🫦👁
😅 🤷🏾♀️
Andrew can do no wrong in my books. Along with other intelligently generous people that bless us on RUclips, I LOVE HIM! LOVE
Would love to see a summarized “tool kit” version of this in document form like your other amazing toolkits, to share with family/friends who aren’t into listening to long episodes. Thank you so much for all the amazing information you provide free!
This was the best podcast episode I've ever heard as a person who seeks fat loss!
Thank you for getting out such great science backed information to all of us regular people. What you do is extraordinary
He is a complete house of knowledge. I would love to meet him someday . Your podcasts are so enlightening and I love them a lot
I learn so much from you. I just found you recently from trying to work on my ADHD concerns but the breadth and depth of information you cover is amazing.
Amazing! Your work is always unbiased, unopinionated, and informative. It's always about the science! You are the best!
I had some close friends ask me how I was losing weight efficiently while still eating what I liked, and one simple thing I do is stay active and keep an eye on most of my foods. I used to restrict my intake too much and over exercise when I would binge in fear of gaining back the weight. Once I changed my mindset and loosened up and made my "diet" a lifestyle and still enjoy tasty treats it has made my overall mood and happiness go way up. Instead of like a 75%restrict/25%junk I changed to 60%restrict/40%junk, (I adjust if I want to lean up a bit more). If you can't enjoy what you eat then you can't enjoy life and it's too short to be miserable and focused solely on your appearance keep it balanced, and enjoy your cake on the side too (just not too much). I recommend going 50%clean/50%junk, also keeping a positive mindset with sleep helps as well;if you want to start doing this, and slowly decrease your junk intake while increasing your clean food intake at the same time until you reach a ratio that is manageable for you.
😂😂😂
Proud of you bro, you’re a monster
Yes! I've always claimed my fidgeting had contributed to how much lean muscle I maintain. Thanks for making it official good doctor!
I could listen to this for hours! Thank you very much for all you have done and all you are sharing with the world. You are changing lives.
Every podcast I have watched I am so impressed. My father was a science teacher and he had this same fire for teaching. You remind me of him and his style of teaching. I could listen to you for hours. I am feeling so blessed to have come across your channel. Thank you for being awesome ❤
Dr. Andrew, I cannot stress enough how stoked I am to have found you and your information. From understanding how to keep my motivation up, not getting sucker punched by stuff that artificially raises dopamine levels, and fat loss hacks- you are the man! And it’s all science and fact based. I am so grateful to have found you and your content.
One slight criticism regarding this vid however. I was overweight almost my entire adult life (7-47 yo). Im almost 60 yo now. It was not until I abandoned the concept of “calories in and calories out” that everything shifted for me.
I look at everything I do nutritionally now through a lense of insulin spikes and avoiding them as much as possible.
“Calories in and calories out” is a far too anachronistic term for a man such as yourself to continue to use. It has lead way too many of us down a path of failure in a world where calories are not created equal.
100 Calories from processed foods are not equal to 100 calories from meat or vegetables or whole carbs. No matter how much you try, you’re never goin to be able to exercise away calories from food that screws up your hormones and gut microbiome.
Please consider questioning your thinking around this, so as to help others who were stuck like me, out of their fat suit. (Because language can be very misleading.) Again, Thanks so much for all you do for us!
solid. ive found this to be true for me as well
@@nebulasupreme2009 I can't wait until the rest of the world figures this out too. Some have like Dr. Jason Fung. But the medical industry is still stuck in the dark ages as far as I'm concerned. "Calories in and Calories out", what a shameful joke in this day and age.
How We think about a process, can change our physiology! You have to believe it to achieve it.
Getting my mind right has been FUNDAMENTAL to my progress. I i’ve lost 40 pounds over the course 495 days, BUT most of it just in the last 90 days by changing the way I ate, of course, but also my attitude and focus.💚
❤ Love the conent, really appreciate the level of in depth explanation you can provide on your podcasts where you're alone. The interviews are always fantastic, and so full of information I do have to pause numerous times or rewind to really get all the contnet. With just you, I understand first time around. You really are an incredible teacher, and I love how much totally usable information you give with all the science behind why. Great work 🎉
Thank you so much! Truly appreciate the explanation of very technical topics, having a science background myself, I can see how well explained and so informative and practical the information was presented here. Again great work!
I feel like the topics are covered as I need them in my life 😅.
Thank you for this podcast Dr. Huberman. Always look forward to Mondays now.
I really appreciate Andrew for explaining in detail how brown fat is between the shoulder blades and back of neck and the importance of shivering . It’s important for me to get clear process steps outlined so I am confident I am completing the process correctly. Three , 3 minute cold showers is not something I would for fun but will do it for fat loss , to reduce inflammation and improved cognitive performance. This is why I listen to Huberman labs podcasts a lot . Thank you Thank you!
The more i listen to your podcasts the more I become learned. Thank you for giving some tips on how to loose fat through exercises. I needed this kind of information. Blessings ❤
*lose
Thank you for this information!! I've been trying to lose weight for years and thought I knew a lot but this certainly helped add to my toolkit! For me, it is the perfect amount of detail, overall knowledge and biology.
Hi Andrew, I'm a Neuropsychologist student in Spain, and I have to say that I appreciate your podcast so much. You have no idea. This episode in particular was a very nice change of topic, but at the same time very tied to neuroscience in a very interesting way. I get to also practice my English without breaking concentration!! Thanks a lot!
This was one of the best discussions about fat loss that I have ever listened to. Extremely valuable information that was easy to understand and helpful. Can’t wait to get started using some of the solutions and supplements that I learned about. Love that it was all based on proven science. Will keep you posted on my progress.
The Shivering tool and the cold water "workout" are totally revealing for me!! AWESOME! Thank you so much Andrew : )
I dropped about 15lbs in 1 months by consuming only 1000 calories a day. While continuing to workout like normal. 0 sugar 100% clean eating. Glad I watched this so I can be more aggressive with all this tips with weightloss.
For me, it's your delivery. You are so well spoken and your form of delivering information that is normally seen as difficult to comprehend by many others is just so enigmatic to me. I retain your podcasts so well (I do mentally prep to give you my undivided attention). Your episodes on sleep were so helpful to me. I love you. Thank you. ❤️🙏
I'm getting ready to go back to school and I'm deeply afraid of not succeeding like before I had to drop out due to external circumstances. Have you published/released anything on optimal performance habits for school that cover retaining information for testing, efficient strategies for before, during, and after class, etc etc?
whatis mentally prep? how do you do that?
See Dr. Caroline Leaf
See Dr. Caroline Leaf
Thank you greatly, I discovered this channel pretty recently and looking at the fact that I've been interested in Science & Science related topics for my whole life I'm very surprised, excited and confused how in the world I haven't done this earlier. I'm very grateful for all your effort that you put into this really hard and outstanding work. Thank you.
You are just fantastic at articulating vast amounts of interconnecting phenomena in a clear and engaging way. thank you!
As someone who is in the legal field, I didn't study much science. I truly appreciate you! Thank you for educating us and sharing your knowledge.
I do appreciate your generous effort to make things that work available for ordinary people like me. Thanks a lot, Andrew!
Thank you so much for being this concise, precise and clear with every point you make! it is an absolute pleasure listening to you and learning from you!
As a disabled person for whom most exersize is unsafe, and who struggles with weight, these tips like fidgeting and shivering are so helpful! I've been able to lose considerable weight with dietary changes already, but I'd like to be able to move more as well, and I appreciate these tips.
Just want to take a moment to appreciate this. It's a university level course delivered to you for free. How amazing is that?!
Your content is amazing. I never actually sat through a podcast but sat through yours and I am so eager to learn more from you! Thanks Dr!
Mondays mean I have energy and desire to wake up now. Thank you always for your time -and that extraordinary, beautiful brain of yours.
Thank you so much for this! I’m going to share it with my family who is constantly looking for better methods to lose weight!
you quench my thirst for knowlege... i appreciate you so much man!!!
For so many of us...and we are truly grateful!!!😊