7 Science-Backed Tips from Andrew Huberman for Rapid Fat Loss

Are you tired of being confused about fat loss?

Imagine having a clear plan, backed by scientific research, that guides you towards rapid and sustainable fat loss.

Neuroscientist Andrew Huberman has distilled his wealth of knowledge into seven actionable tips that could change the game for you.

These tips go way beyond workout and diet advice; they tap into the very essence of how our bodies interact with fat cells, setting a clear path to fat loss.

Before diving in, all credit goes to @hubermanlab for any information in this post. I’m merely the synthesizer.

Quick Stats About Dr. Andrew Huberman

Here’s a bit of background, in case you’re unfamiliar with Huberman:

• Currently, he is a leading Neuroscientist and tenured professor in the department of neurobiology and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine
• He has made numerous 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. 
• Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, given to the scientist making the most significant discoveries in the study of vision.
• In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health & fitness.

Needless to say, he’s one of the best in the world at educating humans on how to get the most out of their brains and bodies.

So… what can we learn about fat loss from Huberman?

Before we dive into that, let’s touch on a few essential pillars of metabolism.

Essential Pillars of Metabolism

These form the foundation for any successful exercise or fat-loss plan.

While perfection isn’t the goal, you should strive for: 

• quality sleep
• getting essential fatty acids in your diet
• managing your gut health
• supporting your thyroid with adequate selenium and iodine

Doing this can set the stage for a metabolism that is set up for optimized fat burn.

Remember, it’s about progress, not perfection.

Okay, now let’s dive in…

Huberman’s 7 Tips For Achieving Rapid Fat Loss

Huberman’s podcast on fat loss techniques can be boiled down to 7 simple and digestible main points:

• The first law of fat loss stands true — Burn more calories than you consume.
• Your brain (neurons) talks to fat and releases Adrenaline (or epinephrine), which is important to move and burn fat.
• Mindset truly matters. Burn fat just by thinking healthier.
• Non-exercise-type movements, like fidgeting, significantly increase calorie burn.
• Cold exposure serves as a potent stimulus for inducing shivering. Shivering burns fat. But knowing how to transition in and out of cold environments is key.
• 3-4 x a week of high-intensity training, followed by low-intensity training (or just going about your day), is best for fat loss –especially if you can do this in a fasted state
• Supplements like Caffeine, Mate, Guayusa, and Carnitine help you burn more fat

Pair these tips with an unmatched work ethic and you get a potent combination for rapid fat burn.

Let’s jump into these in more depth.

1: Burn More Calories Than You Consume

For Huberman, everything begins with understanding calories in vs. calories out.

The reason is because it’s the cornerstone of both metabolic and neuroscientific understanding.

Eating more calories than you burn?

You’re likely headed for weight gain, including an increase in body fat.

Burning more calories than you eat?

That’s the ticket to shedding pounds, with a large part being fat.

But, it’s worth noting that not all calories are created equal.

Processed foods can throw a wrench into this neat formula.

Noted pediatric endocrinologist, Robert Lustig, has highlighted how highly processed foods can mess with our body’s use of energy, potentially leading to increased obesity rates and metabolic disorders.

So while a calorie is indeed a calorie, the source of those calories can make a significant difference.

This is a simple, but highly effective rule to understand.

But here’s an often overlooked gem supported by scientific research: the connection between your nervous system and your fat.

2: Neurons Connect To Fat! (& That Really Matters)

Now, let’s get into the fascinating connection between our brain and our fat tissue.

Huberman really geeked out on fat and fat cells.

He concluded that they’re not just passive storage units.

Ever notice those people who seem to eat a ton but never pack on fat and others who seem to gain weight easily?

Well, the key player is their nervous system.

Your body fat, which comes in various forms, is connected to neurons. These little messengers can influence whether that fat gets burned or not.

They’re like the fuel for our body’s furnace, which is our metabolism.

Our neurons have the power to dial up or down the intensity of that furnace. Meaning, that neurons make our bodies run hotter and in turn burn more calories.

This means your nervous system is a powerhouse when it comes to the calories-out component.

It’s surprising how often this aspect is overlooked.

The reason I mention this is to highlight the role of our nervous system in regulating body temperature and energy utilization.

But you should know losing fat is a crucial two-step process.

Which leads us to…

Losing Fat Is a Two-Part Process: Mobilization and Oxidation

Now, let’s dive deeper into the process of fat utilization, which can be broken down into two main steps: mobilization and oxidation.

Mobilization is the first crucial step. It involves moving the stored fat out of the fat cells, a process known as lipolysis.

Imagine glycerol and fatty acids are like best friends holding hands. It’s like asking them to let go for a while. This way, the fatty acids can move around in the blood and give us energy.

Oxidation is the second step.

Imagine we have little packets of energy called fatty acids. They need to go inside our cells to turn into superenergy called ATP. It’s like putting fuel in a car so it can go.

To summarize, you first mobilize the fat, and then you oxidize it.

If you mobilize the fat but don’t convert it into energy, it can potentially return to body fat.

The nervous system, specifically the neurons that connect to fat, helps fat get ready to get burned as energy.

3: Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss

Alright, let’s shift gears a bit and talk about the power of belief in the realm of weight loss.

A study led by Alia Crum, a psychology professor at Stanford and a colleague of Huberman, uncovered some interesting findings.

They looked into how our beliefs about exercise and movement can impact weight loss.

Here’s what they did: they took hotel service staff responsible for changing linens and such and split them into two groups.

The first group was simply told that their regular job duties met the recommended activity levels set by the US. They received a basic lecture on the benefits of movement.

The second group got a deeper dive into how their daily activities could improve cardiovascular health and even contribute to weight loss.

Over several weeks, they tracked the progress.

The results were astounding.

Just informing the second group about the benefits of movement led to significant body fat loss, positive changes in waist-to-hip ratio, and improvements in cardiovascular health.

It’s a clear demonstration of how our beliefs and perceptions about certain activities can have a real impact on our bodies.

Now, for those of you with a scientific mindset, you might wonder if they simply ended up moving around more. That’s a valid question.

But what’s crucial here is that the knowledge alone of exercise’s benefits brought about these positive changes.

So, while we have the tried-and-true rule of calories in versus calories out, we also have these belief effects.

And now we have a bridge between the hard science of metabolism and the influence our thoughts have on our body’s composition.

I think this is pretty exciting.

Now, let’s get into actionable ways to activate the nervous system for increased fat mobilization and oxidation.

4: Fidgeting & Shivering: Two Powerful Science-Supported Methods For Fat Loss

We all know one of the best ways to burn fat is through movement.

But, in this case, we’re not talking about traditional exercise.

Instead, we’re focusing on subtle movements, particularly fidgeting.

A 1960s and 70s study by researchers Rothwell and Stock found the following:

• The people who overate but didn’t gain weight tended to be “fidgeters” and fidgeting can have a significant impact on fat loss.
• Subtle, fidgety movements throughout the day, like bouncing your knees, standing up and sitting down frequently, or pacing, can burn anywhere from 800 to 2,500 more calories compared to those who don’t.
• These movements, often referred to as NEAT (Non-Exercise Activity Thermogenesis), trigger the release of adrenaline from neurons, promoting fat mobilization and oxidation.
• Fidgeting can be a useful fat-burning method for those who are resistant to exercise.

5: Using Cold Exposure and Shivering To Speed up Fat Loss

Shivering is another tool for fat loss.

There are two distinct ways to leverage it for fat loss.

Most people associate shivering with cold showers or cold plunges.

But, if you understand how to correctly use cold exposure and shivering, individuals can unlock an unknown secret of fat loss.

If you really want to deep dive into the science, the Nature study was published a few years ago, which provides in-depth analysis.

But for the sake of simplification, here are the main points we need to know.

White, Brown & Beige Fat: Understanding Cold-Induced Fat Burning

There are three types of fat in our body: white fat, brown fat, and beige fat.

• White fat is the typical fat we think of, found just beneath the skin. It’s not very rich in mitochondria and serves as an energy storage site.
• Brown Fat – Found between the shoulder blades and the back of the neck, brown fat is mitochondria-rich, which gives it its characteristic brown color.
• Beige fat is somewhere in between white and brown fat. It has some mitochondria, but not as many as brown fat.

There’s evidence suggesting that, like white fat, brown fat cells can both grow in size and increase in number. This challenges the notion that fat cell count remains static throughout life.

Epinephrine and succinate may play a role in this process, potentially converting beige fat cells into active brown fat cells.

How Cold Induces Fat Burning

• Cold exposure prompts the release of adrenaline and epinephrine, initiating fat mobilization.
• Cold exposure has several benefits. It helps build mental resilience and triggers the release of adrenaline and epinephrine, which stimulate fat cells.
• Exposure to cold can activate brown fat and transform beige fat into active brown fat, essentially creating a more efficient fat-burning furnace.

Using Shivering for Fat Loss

Shivering is the key to maximizing the benefits of cold exposure. It’s the body’s natural response to cold. It’s the shivering itself that triggers brown fat activation and increases metabolism.

When you shiver, the small muscle movements release a molecule called succinate. Succinate enhances brown fat thermogenesis and fat burning.

Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”

• Studies have shown positive effects on fat loss with cold exposure, even just once a week can be beneficial. Typical routines are 1-5x per week.
• Find a temperature that’s comfortably cold but not extreme. Start at around 55-60 degrees Fahrenheit, and adjust based on your tolerance. Avoid becoming hypothermic.
• If your goal is fat loss, it’s essential to avoid becoming too accustomed to the cold. The goal is to induce shivering, so it’s better to cycle in and out of the cold rather than stay in continuously.

Some folks have taken the concept of cold to the extreme by placing cold packs on various parts of their bodies, including the back of the neck and groin.

They’re also hoping to ramp up thermogenesis and elevate their metabolism.

But, it’s crucial to remember that if you become too accustomed to the cold, you might not experience the full fat-burning effects. Cold is indeed a potent tool for fat loss, but over-adaptation is something you’ll want to avoid.

Opting for smaller increments is the way to go.

If your goal is fat loss, consider implementing it for two to three months at a time, then take a break for a similar duration. This approach is highly effective, especially when combined with the shiver response.

6. Exercise: High, Moderate, and Low Intensity

Now, let’s shift our focus to movement and the more traditional forms of exercise.

Exercising for Fat Loss: What Works Best?

Exercise has been shown to boost metabolism and promote fat loss, with small differences depending on whether you’re fasting, and whether you start with cardio or resistance training.

There’s a lot of debate out there but we’re getting closer to agreeing on when and what type of exercise is optimal for fat loss.

The debate stems from the fact that different types of exercise engage the body’s muscles, heart, and lungs in distinct ways.

Additionally, exercise has different effects on hormones and metabolism based on intensity level.

Rather than focusing on weight training versus cardiovascular, it’s better to categorize training into three general types, regardless of whether they involve weights or rely on body weight:

High intensity, moderate intensity, and low intensity.

High-Intensity Interval Training (HIIT)

• Submaximal bursts of activity (80-100% VO2 max) lasting 60-240 seconds, interspersed with recovery periods.

Moderate Intensity Continuous Training (MICT)

• Steady-state cardio at 40-60% of VO2 max or 55-70% of max heart rate, sustained for 20-60 minutes.

Low-Intensity Training (LIT)

• Activities that fall within 40-50% of your VO2 max or 50-60% of your maximum heart rate, sessions typically last for a duration of 30 minutes to 1 hour.

For a detailed look into these training types and their effects on metabolism, refer to the study by Bartness: Link to Study. This paper provides valuable insights for those keen on optimizing their fat loss.

Pro Tip: Balancing cold exposure with well-timed exercise, tailored to your intensity preference, can be a powerful strategy for effective and sustainable fat loss.

Debunking the Myth: Spot Reduction

Every few years, the topic of spot reduction resurfaces. Once considered a myth, it’s actually more intriguing than many might assume.

Modern understanding tells us that fat metabolism occurs systemically throughout the body.

While certain areas may appear more “stubborn”, recent scientific literature suggests that true spot reduction might soon become a reality.

When we exercise, it sends signals to special parts of our body called nerve fibers. These nerve fibers tell our fat to get ready.

So, if we do exercises that make epinephrine release, along with things like shivering or gentle shaking, we might be able to focus on losing fat in specific places.

In the future, new technology might help us do this even better.

Exercising Fasted: Does It Boost Fat Burning?

Alright, let’s dive into a common question: Does working out on an empty stomach actually help you burn more fat? This scenario usually means exercising after a period of not eating, like when you wake up in the morning.

Here’s a breakdown of the key points:

• Fasting Defined: You haven’t eaten in hours. Some might have a bit of controversy over whether having caffeine counts as breaking the fast, but let’s not get too caught up in that.
• Different Fast Durations: Fasting can range from 3 to even 24 hours or more. It can also happen in the afternoon, say if you had lunch at noon and it’s now 4, 5, or 6 p.m.
• The Burn Factor: The big question is whether not having eaten anything beforehand, meaning no calorie intake, leads to burning more fat during exercise.

Now, let’s get into the nitty-gritty.

Fasting and Fat Oxidation: The Insulin Factor

Let’s be clear about one thing: Insulin plays a role. It stops the cells from using fat for energy and makes it harder for the fat to turn into super energy called ATP. It’s like putting a lock on a treasure chest so we can’t get to the gold inside.

However, for short training sessions, whether you’ve eaten or not doesn’t seem to drastically impact fat burning.

There are exceptions, but several studies have shown that ingesting glucose (sugar) before exercise can actually reduce fat burning.

• Classic Studies: For instance, Al Borg’s study from 1976 highlighted that glucose intake before exercise reduces fat burning. There are others like Horowitz’s study in 1999 where participants had milk with glucose before exercise.

The 90 Minute Rule: Timing Matters

Alright, here’s a crucial rule that came out of various studies:

After about 90 minutes of moderate-intensity exercise, if you’ve eaten within the last one to three hours before exercise, you’ll start burning less fat than if you had exercised in a fasted state.

This is especially relevant for what’s known as “zone two cardio” or moderate-intensity exercises.

There are not many of us working out longer than 90 minutes, but I felt this was important to mention due to the science being damn near conclusive.

High-Intensity Training: A Game-Changer

Now, let’s talk about high-intensity training. If you engage in activities like sprints, deadlifts, or other intense exercises that can’t be sustained for more than about 60 seconds, something interesting happens.

If you perform high-intensity training for about 20 to 60 minutes, the shift to fat burning happens sooner if you’re in a fasted state.

Finding Your Optimal Protocol

The takeaway here is that the intensity of exercise matters more than its duration.

You want to deplete glycogen stores through high-intensity exercise and then transition to steady-state exercise to enhance fat burning.

To simplify, aim for three or four sessions a week with high-intensity training, followed by either low-intensity exercise or just going about your day, especially if you can do this in a fasted state.

Post-Exercise Metabolic Boost: The Fat Burning Continues

Remember, it’s not just about calories burned during exercise. You want to be burning fat all day, right?

High-intensity training and anaerobic exercises like weightlifting or sprints not only burn more energy in less time but also lead to a higher percentage of fat burning in the post-exercise period.

Performance vs. Fat Loss

Please note that this article is focused on optimizing fat loss, not necessarily performance.

If you’re an athlete or training for a competition, your approach might differ.

The Role of Adrenaline in Fat Loss

Before we wrap this up, let’s talk about adrenaline, also known as epinephrine. It’s a key player. Whether it’s a low-level shiver or an intense activity, adrenaline triggers fat loss.

High-intensity movements release more adrenaline, signaling the body to tap into fat stores for energy.

So, keep in mind, it’s not just about burning calories. It’s about the type and intensity of movement and how it engages your nervous system.

Find what exercise routine works best for you, and keep in mind your individual goals and preferences.

7. Supplements/Compounds For Fat Loss

Alright, let’s dive into the world of supplements and compounds.

Before we get too deep, remember that I always advocate starting with behavioral tools and a good grasp of the science.

Supplements should be the cherry on top, not the main event.

There’s no magic pill, but some compounds can indeed give fat oxidation and mobilization a significant boost.

Now, let’s explore some of these compounds:

Caffeine Kickstart

Starting with the old reliable, caffeine.

Most of us are no strangers to its energy-boosting effects, provided we’re accustomed to it.

If you’re not, downing a strong coffee out of the blue might lead to jitters and a dip in performance.

But if you’re a regular consumer, caffeine can do wonders.

• Heightens alertness
• Widens your blood vessels, allowing for better blood flow.

As for burning fat, caffeine’s got your back.

You can see noticeable effects with doses up to 400 milligrams.

A cup and a half to two cups is around 400 milligrams, though keep in mind, that coffee these days packs a heavier caffeine punch.

So, if you’re used to a strong brew, sudden deprivation might lead to a headache.

A moderate dose of 100 to 400 milligrams taken about half an hour before exercise can give your fat-burning efforts a nice boost.

Ephedrine and Fenfluramine: Use Caution

Some other compounds used to be in the mix, like ephedrine. However, it’s mostly off the market due to safety concerns. People were getting a bit too heated up, not in a good way.

Then there was the Fen-Phen craze, with fenfluramine showing real promise as an anti-obesity treatment. Unfortunately, safety concerns cropped up again, leading to its FDA approval being revoked.

So, tread very cautiously here.

GLP-1, Yerba Mate, Guayusa Tea, Semaglutide: A New Frontier

Now, let’s talk about GLP-1, a player in the glucagon pathway. Yerba mate, my old friend, can coax your body into producing more GLP-1.

This means more fat-burning.

And the trick is, it’s especially effective if you sip it before you hit the exercise routine.

If you’re not a fan of mate, guayusa could be your cup of tea (pun intended). It’s a bit sweeter and hails from Ecuador, despite its misleading name.

No sponsorships here, just tools to boost GLP-1 and fat oxidation.

And then there’s Semaglutide, a prescription drug that’s like the heavy artillery version of GLP-1 stimulation. It should only be explored with a prescription, though.

For more detailed insights into caffeine, yerba mate, guayusa, or GLP-1, head over to the free treasure trove at examine.com.

They’ve got you covered with the latest research and studies on these compounds, helping you make informed decisions.

Berberine and Metformin: For Glucose and Fat Oxidation

Berberine and Metformin are compounds making waves in the diabetes world. They’re excellent at lowering blood glucose levels, which, in turn, reduces insulin. This low insulin environment creates a prime setting for fat oxidation.

Remember, insulin’s high presence can hinder the conversion of fatty acids into ATP in your cell’s mitochondria.

Acetyl-L-Carnitine: Boosting Fat Oxidation

Carnitine is like a helper that makes our body use fat for energy.

There are two kinds: L-carnitine and acetyl-L-carnitine. They both do a similar job.

When we exercise and our body uses fat for energy, these helpers make sure the fat gets turned into usable energy. They work better when our body has certain chemicals like glucagon and GLP-1, and when insulin levels are low.

Some people take L-carnitine as a supplement, usually in pills. It can help with losing fat. People usually take between 500 milligrams to two grams a day.

Acetyl-L-carnitine also does some other good things for our body.

• Reducing ammonia in the blood
• Keeping important markers balanced
• Making our blood lipids and cholesterol levels better
• It can help with things like pregnancy and sperm quality, blood pressure, and feeling less tired during exercise.
• It can also reduce inflammation in our body.

But remember, while acetyl-L-carnitine can be helpful, it’s not a must-have for losing fat. It’s just one piece of the puzzle.

If you do decide to use it, the acetyl-L-carnitine type is usually the best choice because our body can use it easily.

Summary

Let’s recap the key tools and insights we’ve covered in our exploration of fat loss, particularly from a neurological standpoint:

Adrenaline and Fat Mobilization

• Neurons, particularly the release of adrenaline (or epinephrine), play a crucial role in mobilizing and oxidizing fat.

NEAT and Fidgeting

• Non-exercise-type movements, like fidgeting, significantly increase calorie burn. This is a simple yet effective way to boost fat loss.

Shivering and Thermogenesis

• Shivering, a form of non-exercise movement, leads to a substantial increase in calorie expenditure and promotes thermogenesis, which involves generating body heat. It even encourages the conversion of white fat to the more metabolically active brown fat.

Cold Exposure

• Cold exposure serves as a potent stimulus for inducing shivering. Knowing how to transition in and out of cold environments can help maintain shivering effectiveness and prevent adaptation.

Exercise Intensity and Timing

• Rather than fixating on specific types of exercise, consider categorizing them by intensity: low, medium, or high. Also, consider whether to engage in exercise in a fasted state. Starting with high-intensity movements and transitioning into lower-intensity exercises can be particularly effective.
• If your exercise session lasts less than 90 minutes, eating beforehand may not be crucial.

Caffeine and Fat Metabolism

• Caffeine, a natural stimulant, triggers the release of epinephrine and adrenaline, facilitating greater fat metabolism. It’s a valuable tool for those aiming to enhance fat loss.

GLP-1 Pathway and Compounds like Yerba Mate

• Compounds derived from substances like yerba mate and guayusa tea stimulate the GLP-1 pathway, significantly boosting fat oxidation. This pathway has garnered pharmaceutical interest, leading to the development of drugs for diabetes and obesity treatment. But, you can naturally activate this pathway by consuming mate or guayusa.

L-Carnitine and Fat Oxidation

• L-Carnitine is instrumental in converting fatty acids into energy within individual cells, promoting fat oxidation. Maintaining low insulin levels, along with enough levels of L-carnitine and glucagon, facilitates the burning of fat.

This article talked about many things to help you understand and optimize your fat loss strategy. Whether you want to lose fat or just learn more about how it works, I hope you found it interesting and helpful!

Thanks, Huberman.