How to Lose Fat With Science-Based Tools

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. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   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 Bac