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Andrew Huberman
May 24, 2021
25 protocols
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How to Lose Fat with Science-Based Tools
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Behaviors
Get Quality and Sufficient Sleep
“Get your sleep right.”
14:36 ·
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In this episode
25 protocols
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14:36
Get Quality and Sufficient Sleep
Behaviors
“Get your sleep right.”
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14:39
Light Timing for Sleep and Wakefulness
Behaviors
“Avoid bright light in your eyes at times you want to be asleep and get bright light in your eyes at times you want to be awake.”
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16:08
EPA
Diet
“The research and the literature shows that you want to get above a thousand milligrams of EPA per day because that's when you can best support your metabolism and position yourself for good fat loss.”
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16:59
Glutamine
Supplements
“Glutamine, an amino acid that can really reduce sugar cravings if you take a teaspoon of that, or even a tablespoon of that a few times a day. You have to ease into that a little bit because some people can get a little bit of GI distress from too much glutamine.”
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17:22
Cottage Cheese
Diet
“Things like cottage cheese are high in glutamine, et cetera.”
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17:34
Iodine
Diet
“You can overdo iodine, so you don't want to do that.”
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17:46
Selenium
Diet
“One of the best ways to support the thyroid system and metabolism in general is to make sure you're getting enough selenium, sometimes called selenium, each day.”
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18:20
Support the Gut Microbiome
Behaviors
“Get your gut microbiome right.”
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18:30
Fermented Foods
Diet
“You can also just simply ingest a serving or two of fermented foods per day. That can greatly assist.”
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39:56
Deliberate Fidgeting and NEAT Throughout the Day
Behaviors
“If they were trying to lose weight, and they incorporated this fidgeting protocol of deliberately trying to fidget more and move around during the day, pace, stand up more quickly, sit down more often, sit down and stand up more often, rather, they found that they greatly increased their weight loss anywhere from 20 to 30% increases.”
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51:37
Deliberate Cold Exposure
Behaviors
“If you resist the shiver, you are not going to get the increased metabolic effect because you are not going to get the succinate release. So if you want to get your body heat, your thermogenic level to go up, you need to shiver.”
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1:07:33
Exercise Involving Many Different Body Parts and Novel Movements
Behaviors
“If one is going to engage in exercise, that doing exercise that involve lots of different body parts and movements is likely to encourage the maintenance and or growth of these neurons that innervate fat throughout the body.”
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1:11:01
High-Intensity Interval Training
Behaviors
“So we've got HIIT, SIT, and MICT, M-I-C-T.”
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1:11:22
Sprint Interval Training
Behaviors
“S-I-T, this sprint interval training was defined as all out, greater than 100% of VO2 max bursts of activity that last eight to 30 seconds, interspersed with less intense recovery periods.”
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1:12:44
Moderate Intensity Continuous Training
Behaviors
“This moderate intensity continuous training is steady state cardio, sometimes called zone two cardio these days, on the internet, which is performed continuously for 20 to 60 minutes at moderate intensity of 40 to 60% of VO2 max, or if you prefer heart rate, 55 to 70% of max heart rate.”
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1:16:38
Train Fasted for Greater Fat Oxidation
Behaviors
“At a period of about 90 minutes of moderate intensity exercise, I want to be clear, at about or after 90 minutes of moderate intensity exercise, there's a switchover point, whereby if you ate before the exercise, you will reduce, excuse me, you will burn far less fat”
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1:20:46
High-Intensity Training Followed by Moderate- or Low-Intensity Training
Behaviors
“Exercise intensely for 20 to 60 minutes, the higher the intensity, obviously the shorter that bout is going to be, and then move over into zone two cardio. And if you do that fasted, then indeed you will burn a higher percentage of body fat.”
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1:22:21
Keep Insulin Low
Behaviors
“You want insulin levels to be pretty low if your goal is body fat reduction, if you want to oxidize body fat.”
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1:34:00
Caffeine
Supplements
“If you like caffeine and you can use it safely, ingesting somewhere between 100 and 400 milligrams of caffeine, or between 30 to 40 minutes before exercise can be beneficial if we're talking about fat oxidation, burning more body fat.”
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1:37:02
Yerba Mate or Guayusa
Diet
“If you want to burn more fat, drinking mate before exercise is good. Drinking it at rest when you're not exercising will also help shift your metabolism toward enhanced burning of fat by increasing fat oxidation.”
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1:39:12
Reuse Yerba Mate Leaves
Behaviors
“You can reuse the leaves over and over again, probably for about a day before they go bad. And in doing that, you start to extract more and more of the compounds from the mate leaf that increased GLP-1.”
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1:40:43
Berberine
Supplements
“For instance, berberine, which comes from a plant or metformin are compounds that are now in kind of growing use for reducing blood glucose. They are very potent at reducing blood glucose, which will reduce insulin.”
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1:42:25
Low or No Carbohydrate Intake During the Day
Diet
“My preferred way of eating is to go low or no carbohydrate throughout the day for alertness, to get that adrenaline release and the focus that goes with it.”
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1:42:38
Carbohydrates at Night
Diet
“And then I eat carbohydrates at night because it facilitates the transition to sleep.”
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1:45:23
Acetyl L-Carnitine
Supplements
“L-carnitine and acetyl L-carnitine in particular facilitates fat oxidation. It helps convert fatty acids into ATP.”