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Quick takeaways
- Fidgeting and shivering are powerful tools for increasing fat loss.
- Shivering triggers the release of succinate, which enhances fat burning.
- Exposing yourself to cold temperatures and inducing shivering can significantly accelerate fat loss.
- Engaging in protocols that involve moving in and out of cold environments to induce shivering can maximize fat loss.
Deep dives
Fidgeting and Shivering: Powerful Tools for Increasing Fat Loss
Two powerful tools for increasing fat loss are fidgeting and shivering. Fidgeting, such as bouncing your knee, standing up and sitting down more frequently, or engaging in small, subtle movements, can significantly increase daily calorie burn and fat loss. Studies have shown that people who engage in these low-level movements burn up to 2500 extra calories per day. Additionally, shivering, which triggers the release of epinephrine, can increase the activity of brown fat, a type of fat that burns energy to produce heat. Shivering and exposure to cold can increase thermogenesis and fat mobilization. To leverage these tools, incorporate more fidgeting and brief exposure to cold temperatures into your daily routine.
Understanding Fat Utilization and Shivering as a Catalyst
Fat utilization involves mobilizing fat and then oxidizing it for energy. Shivering, in particular, is a powerful catalyst for fat loss. When you shiver, it releases a molecule called succinate, which triggers the brown fat to increase thermogenesis and burn more fat. Succinate acts locally on the fat cells and enhances the fat-burning process. By deliberately inducing shivering through exposure to cold, you can increase the release of succinate and stimulate fat mobilization and oxidation, leading to greater fat loss.
The Benefits of Cold Exposure and Shivering
Cold exposure and shivering have several benefits for fat loss. They can increase brown fat activity and convert white fat into brown fat, which leads to higher levels of thermogenesis and more fat burning. Shivering, specifically triggered by cold exposure, releases epinephrine and sucinate, which enhance fat mobilization and oxidation. The key is to expose yourself to cold temperatures until you start shivering, get out briefly, and then get back in to induce shivering again. Repeating this process one to three times a week can significantly accelerate fat loss and boost metabolism.
Implementing the Cold Exposure and Shivering Protocol
To implement the cold exposure and shivering protocol, find a temperature that induces shivering but is still tolerable for you. Get into the cold until you start shivering, then get out without drying off and wait for about one to three minutes. Get back into the cold and repeat this process one to three times, focusing on triggering the shivering response. This protocol, repeated one to three times a week, can effectively increase fat loss by activating brown fat thermogenesis and mobilizing stored fat.
Using Cold Exposure and Shivering for Fat Loss
Cold exposure, such as cold showers or swimming in cold water, can induce shivering, which is a distinct process from staying in the cold for prolonged periods. Shivering activates the cooling and rewarming of the body, which increases thermogenesis and stimulates fat loss. Cold adaptation reduces the release of epinephrine, leading to decreased shivering and fat loss. To maximize fat loss, it is recommended to engage in protocols that involve moving in and out of cold environments to induce shivering and avoid cold adaptation.
Exercise Timing and Intensity for Fat Loss
Exercise can significantly impact fat loss depending on its timing and intensity. High-intensity interval training (HIIT), sprint interval training (SIT), and moderate intensity continuous training (MICT) are effective exercise methods. HIIT involves short bursts of intense exercise interspersed with recovery periods, SIT involves all-out bursts of activity with recovery, and MICT is steady-state cardio at a moderate intensity. Starting with high intensity exercise followed by lower intensity or MICT can enhance fat burning. Exercising in a fasted state may lead to more fat oxidation, especially with high intensity training.
Increasing Fat Oxidation with Caffeine and Mate
Caffeine, found in coffee, and mate, a tea-like beverage, can increase fat oxidation by stimulating the release of epinephrine and adrenaline. Ingesting caffeine or mate before exercise can enhance fat burning. Caffeine can also improve performance and increase alertness. Mate specifically increases the production of GLP-1, a hormone that facilitates fat oxidation. These compounds are effective for increasing fat metabolism but should be used within safe dosage limits based on individual tolerance.
Using L-Carnitine and GLP-1 for Fat Loss
L-carnitine and GLP-1 (glucagon-like peptide-1) are compounds that can enhance fat oxidation. L-carnitine helps convert fatty acids into ATP, facilitating fat metabolism. Acetyl L-carnitine is an easily absorbed form of L-carnitine. GLP-1 increases fat burning by affecting glucose and insulin levels. Complementing exercise and a low-insulin diet, these compounds can be used to increase fat loss. It is important to obtain these compounds from reputable sources and adhere to safe dosage guidelines.
42.
Do You Burn More Fat Per Unit Time After 90 Minutes of Moderate Intensity Exercise?
2min
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.
Access the full show notes, including referenced articles, resources and more at hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.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 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
Title Card Photo Credit: Mike Blabac
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