What is NEAT and how does it help with fat loss?

NEAT stands for Non-Exercise Activity Thermogenesis, which refers to the calories burned through subtle movements like fidgeting, pacing, or frequent standing and sitting. These movements trigger local epinephrine release into fat, mobilizing and oxidizing fat at significantly higher rates, potentially burning 800-2500 extra calories per day.

What is the correct protocol for using cold exposure for fat loss?

To optimize fat loss, focus on inducing shivering by repeatedly entering and exiting cold water (e.g., 1-3 minutes in, 1-3 minutes out, repeated 3 times) 1-5 times per week. The shivering releases succinate, which activates brown fat thermogenesis. Avoid prolonged constant cold exposure without shivering, as it can lead to cold adaptation and reduce the metabolic effect.

Is 'spot reduction' of fat possible?

While traditionally considered a myth, modern understanding suggests that localized exercise could theoretically enhance fat mobilization from specific 'fat pads.' This is because neurons locally innervate fat, and stimulating these nerve fibers through novel movements might increase epinephrine release in targeted areas.

Should I exercise fasted to burn more fat?

For moderate-intensity exercise over 90 minutes, being fasted can significantly increase subsequent fat burning. For high-intensity training (20-60 minutes), going into the workout fasted will also lead to more fat oxidation per unit time, as it depletes glycogen stores faster, prompting the body to switch to fat as fuel earlier.

How do different exercise intensities affect fat burning during and after a workout?

High-intensity exercise burns more glycogen during the activity but leads to greater fat oxidation afterwards due to increased post-exercise oxygen consumption (EPOC). Moderate-to-low intensity exercise burns a higher percentage of fat during the activity, but more glycogen post-exercise. A combination of high then moderate intensity is often optimal.

What supplements can increase fat oxidation directly?

Caffeine (100-400mg 30-40 minutes before exercise) and natural GLP-1 stimulants like yerba mate or guayusa tea can increase fat oxidation by enhancing epinephrine release and glucagon pathways. Acetyl-L-carnitine, often taken at 500mg to 2 grams per day, also directly facilitates the conversion of fatty acids into energy.

How does GLP-1 contribute to fat loss, and how can I increase it?

GLP-1 is part of the glucagon pathway, which facilitates the conversion of fatty acids into ATP. Increased GLP-1 leads to enhanced fat burning. You can naturally increase GLP-1 by ingesting yerba mate or guayusa tea, especially before exercise. Pharmaceutical drugs like Semaglutide also target this pathway.

Key Moments

How to Lose Fat with Science-Based Tools

Andrew Huberman

Science & Technology3 min read114 min video

May 24, 2021|5,560,988 views|115,440|5,129

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Key Moments

TL;DR

Leverage the nervous system for fat loss through NEAT, cold exposure, exercise, and supplements.

Key Insights

The nervous system, through epinephrine/adrenaline, directly controls fat mobilization and oxidation.

Non-Exercise Activity Thermogenesis (NEAT), like fidgeting, can burn 800-2500 extra calories daily.

Cold exposure, specifically inducing shivering, activates brown fat and increases metabolism.

Exercise intensity and timing (fasted vs. fed) influence fat burning; high-intensity followed by moderate-intensity is optimal.

Compounds like caffeine, yerba mate, and L-carnitine can enhance fat oxidation through various pathways.

Maintaining a healthy foundation with sleep, essential fatty acids, and gut health is crucial for effective fat loss.

THE FUNDAMENTAL CALORIE EQUATION AND NEURAL CONTROL

The core principle of fat loss remains calories in versus calories out. However, the 'calories out' component, or energy expenditure, is significantly influenced by the nervous system, a factor often overlooked. Neurons directly connect to fat tissue, releasing neurotransmitters like epinephrine (adrenaline) to stimulate the mobilization and subsequent oxidation (burning) of fat. This neural control allows for a more nuanced approach to increasing fat loss beyond simple caloric restriction.

NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT) AND FIDGETING

A significant but underutilized method for increasing caloric expenditure is Non-Exercise Activity Thermogenesis (NEAT). This encompasses subtle, non-exercise movements such as fidgeting, knee bouncing, standing up frequently, and pacing. Research by Rothwell and Stock indicates that individuals who engage in these NEAT activities can burn an additional 800 to 2,500 calories per day. This can be particularly beneficial for individuals averse to traditional exercise, offering a way to significantly boost metabolism and fat loss.

LEVERAGING COLD EXPOSURE AND SHIVERING FOR THERMOGENESIS

Cold exposure is a potent stimulus for increasing fat loss, primarily through its ability to induce shivering. Shivering, a form of subtle muscle activity, triggers the release of succinate, a molecule that activates brown fat (brown adipose tissue) and beige fat. Brown fat acts like a metabolic furnace, increasing heat production and overall energy expenditure. To maximize this effect, the protocol involves intermittently exposing oneself to cold (e.g., cold showers, ice baths) to induce shivering, rather than simply enduring the cold, thereby promoting succinate release and brown fat thermogenesis.

OPTIMIZING EXERCISE FOR FAT LOSS

The type, intensity, and timing of exercise play a crucial role in fat loss. High-intensity interval training (HIIT), sprint interval training (SIT), and moderate-intensity continuous training (MICT) all engage the body differently. Exercising in a fasted state can enhance fat oxidation, particularly for longer durations (over 90 minutes for moderate intensity) or when starting with high-intensity exercise, as it keeps insulin levels low. Post-exercise metabolism also differs; high-intensity exercise leads to greater fat burning in the recovery period.

COMPOUNDS THAT ENHANCE FAT OXIDATION

Several compounds can support fat loss by increasing epinephrine/adrenaline release or influencing metabolic pathways. Caffeine, in doses up to 400mg, can stimulate fat oxidation, especially when taken before exercise. Yerba mate and guayusa, teas that increase GLP-1 levels, also promote fat burning and are considered precursors to pharmaceutical GLP-1 agonists used for diabetes and weight management. L-carnitine is essential for converting mobilized fatty acids into ATP (energy) within cells, and supplementation, particularly acetyl-L-carnitine, can aid fat oxidation.

THE ROLE OF INSULIN AND DIETARY STRATEGIES

Maintaining low insulin levels is critical for facilitating fat oxidation, as insulin inhibits this process. While various dietary approaches like low-carb, keto, and intermittent fasting can be effective for fat loss by managing insulin, adherence is paramount. Strategies that lower insulin, such as consuming fewer carbohydrates throughout the day and incorporating fats and proteins, place the body in a state more conducive to oxidizing fat both at rest and during exercise. Focusing on a sustainable eating plan that aligns with individual health goals is key.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Drugs & Medications

●Studies Cited

●Concepts

●People Referenced

Science-Based Fat Loss Protocols

Practical takeaways from this episode

Do This

Prioritize sufficient, quality sleep and optimal light exposure.

Ensure adequate intake of essential fatty acids (EPA > 1000mg/day).

Ingest fermented foods daily to support a healthy gut microbiome.

Maintain sufficient iodine and selenium levels for thyroid support.

Deliberately fidget throughout the day to increase non-exercise activity thermogenesis (NEAT), pacing, standing up and sitting down more often.

For cold exposure, induce shivering by getting in and out of cold water (1-3 times, 1-3 minutes each) rather than prolonged constant exposure, 1-5 times per week.

Perform high-intensity exercise (20-60 minutes) followed by moderate intensity cardio, especially when fasted, to optimize fat burning during and after activity.

Consider ingesting 100-400mg of caffeine 30-40 minutes before exercise for increased fat oxidation, if caffeine-adapted and safe.

Drink yerba mate or guayusa tea to naturally increase GLP-1 and enhance fat oxidation.

Consider supplementing with acetyl-L-carnitine (500mg-2g/day) to facilitate fatty acid conversion to energy.

Avoid This

Do not resist shivering during cold exposure if fat loss is the goal, as shivering releases succinate which activates brown fat.

Avoid eating within 1-3 hours before moderate-intensity exercise lasting over 90 minutes if maximizing fat burning during the session is the goal.

Do not rely solely on caffeine or other compounds without also engaging in behavioral tools like exercise and NEAT.

Do not use dangerous, outlawed compounds like Dinitrophenol (DNP) or Ephedrine for weight loss.

Do not excessively restrict iodine or selenium, but also avoid overdoing them.

Do not attempt cold exposure protocols without clearance from a physician, especially if you have cardiovascular conditions.

Common Questions

The nervous system, through neurons innervating fat cells, governs both the mobilization (releasing fat from storage) and oxidation (burning of fat for energy) processes. Local release of epinephrine (adrenaline) from these neurons directly stimulates fat burning, rather than systemic adrenaline from adrenal glands.

Topics

Exercise Physiology Cold Exposure Health & Longevity Neuroscience & the Brain Human Performance Fat Loss Diet And Nutrition Nervous System Regulation

Mentioned in this video

Organizations

Stanford School of Medicine

The institution where Andrew Huberman is a professor of neurobiology and ophthalmology.

Gardner Lab

A research lab at Stanford known for studies showing that dietary adherence is more critical for weight loss than the specific type of diet.

People

Alia Crum

A faculty member and professor in the psychology department at Stanford, known for research on how belief impacts physical health, including weight loss from exercise.

Andrew Huberman

Host of the Huberman Lab Podcast and a professor of neurobiology and ophthalmology at Stanford School of Medicine.

Supplements

Caffeine

A stimulant that can enhance performance and increase fat oxidation anywhere from 100-400 milligrams prior to exercise, by releasing more epinephrine and adrenaline.

L-Carnitine

A compound, particularly in its acetyl-L-carnitine form, that facilitates fat oxidation by helping convert fatty acids into ATP within cells. It also has benefits for blood ammonia, C-reactive protein, glucose, cholesterol, and fatigue.

Vitamin D3K2

A supplement recommended for cardiovascular, immune, and metabolic health, often given as a year's supply with Athletic Greens purchases.

Succinate

A molecule released during shivering that acts on brown fat to increase thermogenesis and overall fat burning. It is being explored as a potential obesity treatment.

acetyl-L-carnitine

The most easily transported and utilized form of L-carnitine, which facilitates fat oxidation, helps convert fatty acids into ATP, and offers various metabolic and health benefits.

Berberine

A compound derived from a plant, used to reduce blood glucose and subsequently insulin levels, which facilitates fat oxidation.

Yerba mate

A tea that increases GLP-1, thereby enhancing fat burning and shifting metabolism towards fat oxidation, especially when ingested before exercise.

Glutamine

An amino acid that can reduce sugar cravings and improve symptoms of leaky gut, often found in foods like cottage cheese.

Guayusa

A sweeter-tasting tea from Ecuador that, like yerba mate, can increase GLP-1 and therefore fat oxidation.

Eicosapentaenoic Acid

An essential fatty acid crucial for metabolism, mood, and cardiovascular health, with a recommended daily intake above 1000 milligrams.

Drugs & Medications

Metformin

A prescription drug used to reduce blood glucose and lower insulin levels, thereby increasing fat oxidation.

GLP-1

A hormone pathway that facilitates fat oxidation, which can be naturally increased by yerba mate or targeted by pharmaceutical drugs for diabetes and obesity treatment.

Semaglutide

A prescription drug (GLP-1 analog) used for treating diabetes and obesity by increasing GLP-1, leading to significant weight loss and appetite reduction.

Ephedrine

A stimulant that increased body temperature and heat by way of adrenergic receptors, but was outlawed due to causing overheating and deaths.

Dinitrophenol

A dangerous compound discovered during WWII, which causes rapid weight loss by increasing body temperature. It is highly fatal due to hyperthermia and is discouraged.

Companies

Athletic Greens

An all-in-one vitamin, mineral, and probiotic drink powder that supports overall health, brain health, gut health, and immune function.

The Cold Plunge

A company that manufactures cold plunges and provides free cold exposure protocols on their website for various goals, including fat loss and resilience.

InsideTracker

A personalized nutrition platform that analyzes blood and DNA data to help individuals understand their bodies and reach health goals. It recommends specific foods and exercise regimens.

ExpressVPN

A virtual private network service that secures and encrypts internet activity to prevent data access or theft.

Examine.com

A free website that provides in-depth information about supplements, including studies on their effects, such as those related to yerba mate and fat oxidation.

Thorne

A supplement company partnered with the podcast, known for its high standards in ingredient quality and accurate dosages. It offers a 20% discount to Huberman Lab listeners.

Studies & Research

Bartness et al. 2000

A review paper titled 'Neural innervation of white adipose tissue and the control of lipolysis,' published in Frontiers in Neuroendocrinology, which details how neurons connect to and control fat.

Horowitz (1999) study

A study that explores how eating prior to exercise affects fat oxidation during physical activity.

Al Borg study

A classic study from 1976 showing that glucose ingestion reduces fat burning during exercise.

Concepts

Selenium

A mineral important for supporting thyroid function and metabolism, with Brazil nuts being a highly concentrated food source.

Irisin

A hormone previously associated with cold exposure and increasing metabolism, but later determined not to be the primary factor in cold-induced thermogenesis.

Products

Fen-Phen

A drug that was an effective anti-obesity treatment but was later outlawed by the FDA due to severe cardiovascular side effects leading to deaths.

Garmin

A fitness tracker brand whose devices, like the Garmin watch, are compatible with the InsideTracker platform for additional personalization and health insights.