Lose Fat With Science-Based Tools | Huberman Lab Essentials

00:00:00.000 | Welcome to Huberman Lab Essentials,

00:00:02.260 | where we revisit past episodes

00:00:04.080 | for the most potent and actionable science-based tools

00:00:07.260 | for mental health, physical health, and performance.

00:00:09.940 | I'm Andrew Huberman,

00:00:12.560 | and I'm a professor of neurobiology and ophthalmology

00:00:15.360 | at Stanford School of Medicine.

00:00:16.860 | This podcast is separate from my teaching

00:00:19.300 | and research roles at Stanford.

00:00:20.580 | It is, however, part of my desire and effort

00:00:23.320 | to bring zero cost to consumer information

00:00:25.440 | about science and science-related tools

00:00:27.600 | to the general public.

00:00:28.800 | Today, we're going to talk about the science

00:00:31.060 | of tools for fat loss.

00:00:33.600 | Today's episode is mainly going to be focused

00:00:36.160 | on how the nervous system, neurons,

00:00:38.820 | and some of the cells they collaborate with,

00:00:41.460 | like glia and macrophages,

00:00:43.400 | how those encourage or can encourage accelerated fat loss,

00:00:48.480 | because it turns out they can.

00:00:49.920 | Remember, your nervous system,

00:00:51.300 | which includes your brain and your spinal cord,

00:00:53.340 | and all the connections that they make

00:00:55.520 | with the organs of the body,

00:00:57.600 | governs everything.

00:00:59.140 | The nervous system and the role of the brain

00:01:01.700 | and other neurons has been vastly overlooked

00:01:05.240 | in the discussion about losing fat.

00:01:07.080 | Now, I would be remiss,

00:01:09.320 | and I'd probably come under a pretty considerable attack

00:01:11.580 | if I didn't just acknowledge up front

00:01:13.600 | a core truth of metabolic science

00:01:17.720 | and also of neuroscience,

00:01:19.320 | which is that calories in versus calories out,

00:01:23.300 | meaning how many calories you ingest

00:01:25.180 | versus how many calories you burn,

00:01:27.280 | is the fundamental and most important formula

00:01:30.060 | in this business of fat loss

00:01:31.940 | and weight management in general.

00:01:34.840 | There's simply no way around the fact that if you ingest

00:01:39.020 | far more calories than you burn,

00:01:40.960 | you're likely to gain weight,

00:01:43.120 | and a good portion of that weight

00:01:45.220 | is likely to be adipose tissue, fat.

00:01:48.760 | It's also true that if you ingest fewer calories than you burn,

00:01:52.100 | that you will lose weight,

00:01:53.300 | and that a significant portion of that

00:01:54.940 | will come from body fat.

00:01:56.140 | What portion depends on the number of factors,

00:01:58.620 | but that simple formula is important.

00:02:01.980 | So a calorie is a calorie as a unit of energy,

00:02:05.300 | and we need to accept and acknowledge this calories in,

00:02:09.900 | meaning calories ingested versus calories burned formula,

00:02:13.540 | but the calories burned portion is strongly influenced

00:02:18.560 | by a number of things that you can control

00:02:20.940 | that can greatly accelerate

00:02:23.300 | or increase the amount of adipose tissue

00:02:26.620 | or the proportion of adipose tissue

00:02:28.420 | that you burn in response to exercise and food.

00:02:31.520 | Today, we're going to talk about the fact

00:02:33.760 | that your body fat of various kinds,

00:02:36.900 | and there are several kinds of body fat,

00:02:38.640 | are actually innervated by neurons.

00:02:41.420 | Neurons connect to your body fat

00:02:43.240 | and can change the probability

00:02:45.360 | that that body fat will be burned or not.

00:02:47.800 | So your nervous system is the master controller

00:02:50.060 | of this process,

00:02:51.020 | and it plays a strong role in the calories out,

00:02:54.960 | the calories burned component.

00:02:56.360 | So let's talk about fat utilization.

00:02:58.600 | Let's talk about how fat is converted

00:03:01.060 | into energy,

00:03:02.120 | which is sometimes also called fat burning.

00:03:05.860 | There's two parts to this process.

00:03:07.900 | One is fat mobilization,

00:03:10.120 | and the second is fat oxidation or utilization,

00:03:15.500 | and that's a process called lipolysis.

00:03:18.240 | Fat cells can be visceral around our viscera,

00:03:21.180 | our organs,

00:03:21.720 | or they can be subcutaneous under our skin.

00:03:23.480 | Stored fat has two parts that are relevant here.

00:03:27.260 | It's got the fatty acid part,

00:03:29.260 | and that's the part that your body can use,

00:03:31.140 | and that's attached to something called glycerol,

00:03:33.720 | and they're linked by a backbone.

00:03:35.480 | To mobilize fat,

00:03:36.620 | you got to break the backbone

00:03:37.820 | between glycerol and these fatty acids, okay?

00:03:40.200 | That's accomplished by an enzyme called lipase,

00:03:42.840 | but you can forget all that if you want.

00:03:44.640 | Remember, we're just trying to mobilize fat.

00:03:46.600 | So the first step is to get those fatty acids

00:03:49.840 | moving around in the bloodstream,

00:03:51.860 | to get them out of those fat cells,

00:03:53.640 | and then they can travel and be used for energy.

00:03:58.880 | They're going to go into cells

00:04:00.860 | that can use them for energy,

00:04:03.360 | and once they are inside those cells,

00:04:06.480 | they're still not burned up.

00:04:08.060 | You need to oxidize them.

00:04:09.820 | They need to be moved into the mitochondria,

00:04:14.060 | and then they can be converted into ATP, into energy.

00:04:17.820 | So just to really zoom out again

00:04:19.440 | to make sure I don't lose anybody,

00:04:20.580 | you got to mobilize the fat,

00:04:21.840 | then you have to oxidize the fat.

00:04:23.540 | And many of the things that the nervous system can do

00:04:26.380 | is to increase the mobilization of fat,

00:04:30.200 | but also the oxidation of fat.

00:04:33.160 | So what are these neurons that connect to fat doing?

00:04:36.240 | What are they releasing exactly?

00:04:38.340 | How do they actually increase fat mobilization,

00:04:40.500 | and how do they increase fat oxidation, burning of fat?

00:04:44.320 | Well, there are a couple of things that they release

00:04:47.760 | that encourage that process,

00:04:49.880 | and the main one that you need to know about

00:04:51.840 | is epinephrine or adrenaline.

00:04:54.460 | The conversion of these fatty acids into ATP

00:04:58.400 | in the mitochondria of cells is favored by adrenaline, okay?

00:05:03.400 | And adrenaline is released from two sources.

00:05:07.700 | Adrenaline is released from the adrenal glands,

00:05:09.640 | which sit atop our kidneys and our lower back.

00:05:11.700 | And it's also released

00:05:14.000 | from the so-called sympathetic nervous system,

00:05:16.840 | although that name is a bit of a misnomer,

00:05:18.420 | because it has nothing to do with sympathy,

00:05:20.720 | has to do with stimulating alertness

00:05:23.240 | and promoting action of the body.

00:05:25.820 | It was thought for a long time

00:05:28.340 | that adrenaline swimming around in your body

00:05:30.520 | of when you're fasted,

00:05:31.900 | because fasting can increase adrenaline,

00:05:33.960 | or when you're engaging in intense exercise,

00:05:36.800 | or when you're stressed,

00:05:38.200 | is going to promote fat oxidation.

00:05:40.740 | That's actually not the case.

00:05:42.540 | The adrenaline that stimulates fat oxidation,

00:05:46.840 | the burning of fat,

00:05:48.460 | is coming from neurons that actually connect to the fat.

00:05:52.620 | it's a local process.

00:05:54.360 | And this is very important

00:05:56.420 | because it means that what you do,

00:05:59.720 | the specific patterns of movements

00:06:02.240 | and the specific environment you create

00:06:05.020 | that can stimulate these particular neurons

00:06:08.700 | to activate fat,

00:06:11.740 | meaning to release fat,

00:06:14.640 | to mobilize it,

00:06:15.560 | and then to burn it

00:06:16.380 | is going to be a powerful lever

00:06:18.260 | that you can use in order to increase fat loss.

00:06:21.000 | Okay, so let's talk about

00:06:22.740 | how to activate the nervous system

00:06:24.340 | in ways that it promotes more liberation,

00:06:26.640 | movement, mobilization of fat,

00:06:28.540 | and more oxidation of fat.

00:06:30.620 | So one of the most powerful ways

00:06:32.700 | to stimulate epinephrine,

00:06:34.260 | which is also called adrenaline,

00:06:35.520 | from these neurons is through movement.

00:06:38.260 | The type of movement that I'm referring to

00:06:40.840 | is extremely subtle.

00:06:42.240 | Shivering is a strong stimulus

00:06:46.220 | for the release of adrenaline,

00:06:47.920 | epinephrine into fat,

00:06:50.080 | and the increase in fat oxidation and mobilization.

00:06:53.600 | And there are other subtle forms of movement

00:06:56.980 | that can greatly increase fat metabolism and fat loss.

00:07:01.100 | There was a group in England

00:07:03.560 | during the 1960s and 70s

00:07:05.860 | that discovered a pathway

00:07:07.640 | by which subtle forms of movement

00:07:11.560 | can greatly increase fat loss.

00:07:14.180 | This is the work of Rothwell and Stock.

00:07:18.580 | It's very famous in the thermogenesis literature.

00:07:21.200 | And I learned about this early on

00:07:23.140 | when I was an undergraduate.

00:07:24.080 | And I asked,

00:07:25.500 | how did they come across this?

00:07:26.980 | And here's how the story goes.

00:07:29.680 | They were aware that some people

00:07:31.680 | overeat and yet don't put on weight.

00:07:35.600 | Other people overeat even just a little bit

00:07:38.540 | and they seem to accumulate extra adipose tissue.

00:07:41.720 | Now, this is long before all the discussions

00:07:44.160 | about microbiome and hormone factors.

00:07:46.800 | And, you know,

00:07:47.580 | as long before it,

00:07:48.280 | many of the hormone factors besides insulin

00:07:50.460 | had even been discovered.

00:07:52.420 | What they did was they examined people

00:07:54.520 | who overate and did not gain weight.

00:07:57.460 | And what they observed was that those people

00:08:01.180 | engaged in lots of subtle movement throughout the day.

00:08:04.980 | In other words,

00:08:05.560 | they were fidgeters.

00:08:07.340 | And that's what they call them.

00:08:08.560 | And in 2015,

00:08:10.160 | and again in 2017,

00:08:12.520 | there've been studies that have explored this

00:08:15.380 | using some modern metabolic tracking.

00:08:17.420 | And indeed,

00:08:18.560 | simply moving a lot,

00:08:20.780 | being a fidgeter,

00:08:21.940 | bouncing your knee,

00:08:23.100 | standing up and pacing

00:08:24.640 | several times or many times throughout the day

00:08:27.440 | led to considerable amounts of fat loss

00:08:31.540 | and weight loss

00:08:32.300 | when people were ingesting the same amount of food.

00:08:35.480 | If they overate,

00:08:36.780 | they were able to compensate

00:08:37.700 | and burn off that food.

00:08:39.180 | So for people that are overweight

00:08:41.080 | who are kind of averse to exercise,

00:08:43.960 | fidgeting might actually be a good entry point.

00:08:46.560 | Now, that's great.

00:08:49.500 | And you can think about the protocols,

00:08:50.880 | but I want to nest that protocol

00:08:54.160 | in what I said before,

00:08:55.300 | which is that fat is controlled by these neurons

00:09:00.720 | and the epinephrine they release.

00:09:01.960 | Those subtle movements of our core musculature,

00:09:05.640 | not just the core,

00:09:06.940 | but all our limbs and our musculature,

00:09:09.280 | those low-level movements,

00:09:10.980 | they trigger epinephrine release from these neurons

00:09:15.240 | and they stimulate the mobilization of fat.

00:09:18.340 | And then that fat is oxidized at higher rates.

00:09:21.700 | So what's the protocol?

00:09:23.180 | Fidget.

00:09:23.760 | If you're really interested in burning calories

00:09:26.860 | and you already exercise,

00:09:28.880 | you want to burn more

00:09:29.700 | or you don't have the opportunity to exercise

00:09:32.080 | or you're averse to exercise for whatever reason,

00:09:34.220 | fidgeting movements,

00:09:36.700 | staccato movements,

00:09:37.960 | standing up,

00:09:38.700 | walking around,

00:09:39.540 | pacing,

00:09:40.080 | all the sort of nervous activities

00:09:42.220 | that we're so critical of

00:09:43.580 | in other people

00:09:44.100 | and sometimes in ourselves

00:09:45.140 | are actually mobilizing

00:09:48.020 | and oxidizing a lot of fat

00:09:50.220 | and a lot of energy.

00:09:51.240 | And while this probably won't compensate

00:09:54.240 | for chronic overeating,

00:09:56.320 | the caloric burn from this is considerable

00:09:59.280 | and very likely can offset

00:10:02.100 | a meal that had excessive calories

00:10:05.620 | or a kind of steady state of eating too much.

00:10:09.560 | Now it should make sense

00:10:11.780 | why shivering is one of the strongest stimuli

00:10:16.260 | that one can incorporate to stimulate fat loss.

00:10:21.420 | Now shivering is almost always associated with cold.

00:10:25.100 | We think shivering,

00:10:25.820 | we think cold

00:10:26.420 | because when we get cold,

00:10:27.800 | we shiver.

00:10:28.280 | And there are two ways

00:10:30.260 | that shivering can increase fat loss.

00:10:32.440 | And there are several ways

00:10:34.660 | that you can use shivering,

00:10:36.160 | you can leverage shivering

00:10:37.440 | and you can leverage cold

00:10:38.900 | to accelerate fat loss,

00:10:40.280 | but you have to do it correctly.

00:10:42.440 | And most of the people

00:10:44.020 | that are using cold

00:10:46.040 | and frankly suggesting cold

00:10:48.160 | as a means to increase metabolism fat loss

00:10:51.140 | are suggesting the exact wrong protocol.

00:10:54.160 | Most people out there

00:10:55.460 | are using cold exposure

00:10:57.180 | typically by taking cold showers

00:11:00.760 | or by getting into cold water

00:11:03.760 | or of some other kind,

00:11:04.560 | a lake or a river

00:11:05.460 | or a cold bath

00:11:06.400 | or an ice bath.

00:11:07.520 | Since today we're talking about

00:11:09.640 | accelerating fat loss

00:11:11.040 | through the use of science-based tools,

00:11:13.080 | I want to emphasize a study

00:11:14.780 | that was published in Nature

00:11:15.940 | just a couple of years ago

00:11:18.020 | showing exactly how cold

00:11:21.520 | increases metabolism and fat loss.

00:11:24.340 | Okay?

00:11:25.080 | So we have several kinds of fat,

00:11:27.220 | three kinds in fact.

00:11:29.620 | we have white fat,

00:11:31.280 | white adipose tissue,

00:11:32.600 | and we have brown fat

00:11:34.560 | or brown adipose tissue.

00:11:36.080 | And there's a third kind

00:11:38.860 | which is beige adipose tissue.

00:11:40.900 | White fat is the type

00:11:43.400 | that we traditionally think of

00:11:44.860 | as fat,

00:11:45.800 | subcutaneous fat.

00:11:47.940 | and it is not particularly rich

00:11:49.720 | in mitochondria.

00:11:50.640 | It is there as an energy storage site.

00:11:53.380 | And we have to mobilize the fat out

00:11:56.180 | as we talked about before

00:11:57.140 | and burn it up elsewhere.

00:11:58.260 | Brown fat largely exists

00:12:01.760 | between our shoulder blades

00:12:03.420 | and on the back of our neck

00:12:04.580 | between the scapulae.

00:12:06.900 | and it's rich with mitochondria,

00:12:08.800 | which is why it's called brown fat.

00:12:10.600 | And brown fat

00:12:12.360 | has a particular

00:12:13.740 | biochemical cascade

00:12:15.860 | whereby it can take food energy

00:12:18.300 | and it can take food basically,

00:12:21.280 | break it down

00:12:22.660 | and convert it into energy

00:12:24.620 | within those cells.

00:12:25.700 | But unlike fatty acids

00:12:27.780 | from white fat

00:12:28.520 | which have to travel elsewhere,

00:12:29.780 | get broken down in mitochondria

00:12:31.660 | and convert into ATP,

00:12:33.280 | et cetera,

00:12:33.820 | used by the mitochondria rather,

00:12:36.380 | brown fat is thermogenic.

00:12:39.800 | It can actually use energy directly.

00:12:42.100 | Cold causes the release

00:12:44.140 | of adrenaline from your adrenals

00:12:46.060 | and it causes the release

00:12:48.080 | of epinephrine

00:12:49.220 | from these neurons

00:12:50.220 | that connect to fat.

00:12:51.300 | The paper published in Nature

00:12:53.080 | shows that it is shivering itself

00:12:56.220 | that causes the brown fat

00:12:59.980 | to increase your burning,

00:13:01.640 | your burn rate

00:13:02.920 | and your metabolism.

00:13:03.680 | And it works like this.

00:13:04.900 | When you get into cold,

00:13:06.260 | and you shiver,

00:13:07.740 | the shivering,

00:13:08.860 | that low level movement

00:13:10.660 | of the muscle,

00:13:11.440 | those small movements,

00:13:12.560 | triggers the release

00:13:13.760 | of a molecule called sucinate,

00:13:15.580 | S-U-C-C-I-N-A-T-E,

00:13:18.580 | sucinate.

00:13:19.220 | And sucinate acts

00:13:21.600 | on the brown fat

00:13:22.660 | to increase brown fat

00:13:24.100 | thermogenesis

00:13:24.840 | and fat burning overall.

00:13:26.400 | The question then

00:13:27.820 | is how long

00:13:28.860 | to get into that cold environment

00:13:31.140 | and how cold should that environment be?

00:13:34.460 | So first,

00:13:35.700 | let's talk about

00:13:36.320 | how long to get

00:13:37.300 | into that cold environment.

00:13:38.380 | It turns out

00:13:39.640 | that if you want

00:13:40.640 | to trigger the shiver,

00:13:42.020 | what you want to do

00:13:43.080 | is to get into the cold

00:13:44.600 | and then get out of the cold

00:13:46.980 | and typically not dry off

00:13:49.120 | and then get back

00:13:50.780 | into the cold

00:13:51.380 | and out of the cold.

00:13:52.340 | That will definitely

00:13:53.540 | stimulate more shivering

00:13:54.840 | than just getting

00:13:55.560 | into the cold itself.

00:13:57.160 | So how cold should it be?

00:13:58.140 | And look,

00:13:58.580 | if you get into water

00:13:59.520 | that's very, very cold,

00:14:00.880 | it can actually shock your heart.

00:14:02.440 | It can actually give you

00:14:03.440 | a heart attack

00:14:03.980 | if it's truly, truly ice cold

00:14:06.600 | and you're not adapted to that.

00:14:07.980 | So proceed with caution, please.

00:14:10.340 | I'm not a physician

00:14:11.220 | and I don't want

00:14:12.140 | to see anyone get hurt.

00:14:13.460 | Just cold enough

00:14:17.320 | to be uncomfortable

00:14:18.160 | is a good place to start.

00:14:19.680 | So for some of you,

00:14:21.220 | that's going to be 60 degrees.

00:14:22.680 | For some of you,

00:14:23.320 | that's going to be 55 degrees.

00:14:24.680 | For some of you,

00:14:25.440 | it's going to be high 30s, right?

00:14:28.680 | Depends on how cold adapted you are.

00:14:30.280 | So what you need to do

00:14:31.120 | is find a temperature

00:14:32.020 | that you can get into

00:14:33.140 | one to five,

00:14:35.080 | probably one to three times a week

00:14:36.700 | if you really want this

00:14:37.500 | to accelerate fat loss

00:14:38.660 | and you want to get in

00:14:40.100 | until you just start to shiver

00:14:41.400 | and then you want to get out

00:14:42.520 | and not dry off.

00:14:44.040 | Wait anywhere from

00:14:46.160 | one to three minutes

00:14:48.120 | and then get back into the cold.

00:14:50.040 | So here's a potential

00:14:51.860 | kind of sets reps protocol

00:14:53.760 | that you can play with.

00:14:54.860 | Find a temperature

00:14:55.500 | that induces shiver for you.

00:14:56.800 | That's going to vary

00:14:57.740 | depending on your cold tolerance

00:14:58.980 | and how cold adapted you are.

00:15:00.260 | One to three,

00:15:01.360 | maybe five times a week.

00:15:02.700 | Get in until you

00:15:04.620 | or get under the shower

00:15:05.920 | or whatever it is

00:15:06.760 | until you start to shiver,

00:15:07.900 | genuinely shiver.

00:15:08.900 | Then after about a minute or so,

00:15:12.340 | get out.

00:15:12.940 | Spend one to three minutes out,

00:15:14.940 | but don't dry off.

00:15:15.800 | Get back in

00:15:16.860 | for anywhere from

00:15:18.500 | one to three minutes,

00:15:19.560 | but try and access

00:15:21.020 | the shiver point again.

00:15:22.240 | And you might do

00:15:23.100 | three repetitions of that.

00:15:24.840 | So it's three times in

00:15:26.040 | and three times out total.

00:15:27.440 | Next, I'd like to move

00:15:28.960 | to exercise

00:15:29.920 | and how particular timing

00:15:31.780 | and types of exercise

00:15:33.340 | can vastly improve fat loss.

00:15:35.880 | The topic of exercise

00:15:37.420 | is a kind of controversial one.

00:15:39.860 | I think the most simple way,

00:15:42.600 | the most fluid way

00:15:43.440 | to have this conversation

00:15:44.520 | about exercise

00:15:45.540 | and fat loss

00:15:47.400 | is in terms of

00:15:48.800 | three general types

00:15:50.100 | of training.

00:15:50.760 | And those are

00:15:52.280 | high intensity interval training,

00:15:54.380 | so-called HIT,

00:15:55.000 | H-I-I-T.

00:15:55.880 | So high intensity interval training,

00:15:57.480 | sprint interval training.

00:15:59.760 | So that's going to be

00:16:00.720 | very high intensity

00:16:01.760 | or S-I-T

00:16:02.640 | or moderate intensity

00:16:04.720 | continuous training,

00:16:05.900 | M-I-C-T.

00:16:07.240 | So we've got HIT,

00:16:08.280 | SIT,

00:16:08.960 | and MICT.

00:16:10.200 | If you'd like to map this

00:16:12.120 | to VO2 max,

00:16:13.800 | SIT,

00:16:14.280 | this sprint interval training

00:16:16.560 | was defined as all out,

00:16:18.260 | greater than 100%

00:16:19.840 | of VO2 max

00:16:20.760 | bursts of activity

00:16:21.600 | that last 8 to 30 seconds

00:16:23.760 | interspersed

00:16:25.040 | with less intense

00:16:25.780 | recovery periods.

00:16:26.480 | So this would be

00:16:27.220 | sprinting down field

00:16:28.720 | for 8 to 30 seconds,

00:16:30.160 | then maybe walking back

00:16:31.980 | for about a minute or two

00:16:33.820 | and then sprinting again

00:16:34.920 | and then continuing.

00:16:35.560 | So that would be SIT.

00:16:36.600 | HIT,

00:16:37.260 | H-I-I-T,

00:16:38.140 | it's defined as submaximal,

00:16:40.620 | so 80 to 100%

00:16:42.040 | of VO2 max,

00:16:43.300 | bursts of activity

00:16:44.100 | that last 60 to 240 seconds

00:16:47.120 | interspersed

00:16:48.380 | with less intense

00:16:49.160 | recovery periods.

00:16:49.980 | M-I-C-T,

00:16:50.940 | okay,

00:16:51.940 | this moderate intensity

00:16:53.260 | continuous training

00:16:54.360 | is steady state cardio,

00:16:56.360 | sometimes called

00:16:57.280 | zone two cardio

00:16:58.280 | these days

00:16:58.840 | on the internet,

00:16:59.460 | which is performed

00:17:00.700 | continuously

00:17:01.260 | for 20 to 60 minutes

00:17:02.960 | at moderate intensity

00:17:04.120 | of 40 to 60%

00:17:06.140 | of VO2 max,

00:17:07.380 | or if you prefer

00:17:08.760 | your heart rate

00:17:09.280 | 55 to 70%

00:17:11.120 | of max heart rate,

00:17:12.160 | okay?

00:17:12.840 | So we can think

00:17:14.120 | about high,

00:17:14.740 | medium,

00:17:15.320 | and low intensity

00:17:16.280 | exercise,

00:17:16.960 | although low intensity

00:17:18.160 | usually means

00:17:19.740 | that you could carry

00:17:20.360 | on a conversation

00:17:21.200 | or maybe you'd have

00:17:21.880 | to gasp

00:17:22.360 | every few steps

00:17:23.400 | or so

00:17:23.760 | while trying

00:17:24.380 | to talk and run.

00:17:25.140 | That's, I think,

00:17:25.900 | going to be

00:17:26.760 | the most useful way

00:17:27.600 | to have this

00:17:28.480 | conversation

00:17:29.200 | that we're having now

00:17:30.160 | because there's

00:17:30.980 | so many different

00:17:31.420 | forms of exercise

00:17:32.400 | that people do

00:17:33.180 | and intensity

00:17:34.080 | is important.

00:17:34.820 | Let's ask the question

00:17:37.240 | that I think

00:17:37.780 | many people

00:17:38.320 | are wondering about

00:17:39.640 | which is,

00:17:41.360 | is it better,

00:17:42.320 | meaning do you burn

00:17:43.140 | more fat

00:17:43.820 | if you do your exercise

00:17:45.120 | fasted?

00:17:45.860 | And fasted

00:17:46.640 | in this respect

00:17:47.340 | could be

00:17:48.300 | that you wake up

00:17:49.480 | in the morning,

00:17:49.900 | you've been fasting

00:17:50.540 | all night,

00:17:51.080 | you just hydrate

00:17:52.540 | and you exercise.

00:17:54.280 | For short periods

00:17:55.260 | of training,

00:17:55.720 | it doesn't really

00:17:56.680 | seem to matter

00:17:57.560 | whether or not

00:17:58.020 | you eat before training

00:17:59.180 | or you don't

00:18:00.260 | if your goal

00:18:01.460 | is fat oxidation.

00:18:02.860 | At a period

00:18:04.700 | of about 90 minutes

00:18:06.160 | of moderate

00:18:08.260 | intensity exercise,

00:18:09.540 | there's a switchover

00:18:10.900 | point whereby

00:18:12.620 | if you ate

00:18:13.820 | before the exercise,

00:18:15.100 | you will reduce,

00:18:16.500 | excuse me,

00:18:17.260 | you will burn

00:18:17.900 | far less fat

00:18:19.180 | from the 90 minute

00:18:21.120 | point onward

00:18:22.400 | than you would

00:18:23.720 | if you had gone

00:18:24.580 | into the training

00:18:25.540 | fasted.

00:18:26.280 | Now,

00:18:27.080 | there are also

00:18:28.420 | studies

00:18:28.960 | that

00:18:29.900 | point to the fact

00:18:31.160 | that you don't

00:18:31.640 | have to wait

00:18:32.300 | to 90 minutes

00:18:33.300 | in order to get

00:18:34.540 | this enhanced

00:18:35.520 | fat burning effect.

00:18:36.840 | If one does

00:18:38.560 | high intensity

00:18:39.760 | training

00:18:40.300 | or even

00:18:41.680 | the very high

00:18:42.800 | intensity forms

00:18:43.500 | of training

00:18:43.800 | like sprints

00:18:44.600 | or squats

00:18:45.400 | or deadlifts

00:18:46.100 | or any kind

00:18:47.500 | of activity

00:18:47.880 | that can't be

00:18:48.480 | maintained

00:18:48.880 | for more than

00:18:49.540 | these,

00:18:49.860 | you know,

00:18:50.200 | eight or I would

00:18:51.560 | say up to 60

00:18:52.320 | seconds.

00:18:52.800 | So a set

00:18:53.580 | of lifting weights

00:18:54.320 | repeated,

00:18:54.720 | repeated.

00:18:55.080 | If that's done

00:18:56.340 | for anywhere

00:18:57.640 | from 20 minutes,

00:18:59.020 | so weight

00:18:59.540 | training

00:18:59.960 | or power

00:19:00.980 | lifting

00:19:01.300 | or these

00:19:01.680 | kinds of

00:19:01.980 | things

00:19:02.080 | or kettlebell

00:19:02.620 | swings

00:19:03.000 | or up to 60

00:19:05.160 | minutes,

00:19:05.640 | well then

00:19:06.760 | the switchover

00:19:07.700 | point in which

00:19:08.600 | you can burn

00:19:09.160 | more fat

00:19:09.820 | if you go

00:19:10.300 | into that

00:19:10.760 | fasted

00:19:11.380 | comes earlier.

00:19:12.480 | And this

00:19:13.400 | makes sense

00:19:14.080 | because there's

00:19:14.600 | nothing holy

00:19:15.340 | about the 90

00:19:16.200 | minute point

00:19:16.900 | for medium

00:19:17.980 | intensity

00:19:18.560 | zone 2

00:19:19.640 | cardio.

00:19:20.040 | That 90

00:19:21.300 | minute point

00:19:21.800 | is the point

00:19:22.920 | in which

00:19:23.820 | the body

00:19:25.120 | shifts over

00:19:25.900 | from mainly

00:19:26.500 | burning

00:19:26.900 | glycogen,

00:19:27.600 | basically

00:19:29.040 | sugar that

00:19:29.840 | comes from

00:19:30.240 | muscles

00:19:30.780 | or the

00:19:31.460 | liver

00:19:31.720 | and realizes

00:19:32.920 | this is going

00:19:33.700 | on for a

00:19:34.300 | while.

00:19:34.620 | I'm going

00:19:35.460 | to shift

00:19:35.840 | over to

00:19:36.600 | a storage

00:19:38.540 | site

00:19:39.000 | fuel

00:19:40.640 | that is

00:19:42.220 | in reserve

00:19:42.840 | like body

00:19:43.400 | fat.

00:19:43.620 | This is

00:19:44.020 | something that

00:19:44.380 | has to do

00:19:44.860 | with the

00:19:45.200 | milieu

00:19:45.540 | of various

00:19:46.540 | hormones.

00:19:46.980 | What has

00:19:47.960 | to happen

00:19:48.420 | is insulin

00:19:49.060 | has to

00:19:49.520 | go down

00:19:50.320 | far enough.

00:19:51.240 | So if you

00:19:51.960 | ate before

00:19:52.440 | the exercise

00:19:53.060 | you'd have

00:19:53.600 | an increase

00:19:54.020 | in insulin.

00:19:54.600 | If you

00:19:55.200 | ate carbohydrates

00:19:55.740 | you'd have

00:19:56.240 | a bigger

00:19:56.500 | increase

00:19:56.880 | in insulin

00:19:57.400 | fat

00:19:57.960 | and proteins

00:19:58.760 | indeed

00:19:59.100 | will have

00:19:59.460 | lower

00:19:59.960 | amounts

00:20:00.640 | of insulin

00:20:01.060 | and fasting

00:20:01.560 | will give

00:20:01.980 | you the

00:20:02.260 | lowest

00:20:02.640 | amount

00:20:03.280 | of insulin.

00:20:03.760 | Well then

00:20:04.520 | that switch

00:20:05.120 | over point

00:20:05.600 | is going

00:20:05.860 | to come

00:20:06.140 | earlier

00:20:06.820 | in the

00:20:07.740 | exercise.

00:20:08.360 | And if

00:20:09.040 | you think

00:20:10.160 | about it

00:20:10.460 | if you were

00:20:10.680 | to do

00:20:10.920 | something

00:20:11.160 | high

00:20:11.460 | intensity

00:20:11.860 | for 20

00:20:12.640 | 30

00:20:13.080 | 40

00:20:13.360 | minutes

00:20:13.600 | so maybe

00:20:13.860 | lift

00:20:14.220 | weights

00:20:14.560 | and then

00:20:15.440 | get into

00:20:15.920 | zone 2

00:20:16.380 | cardio.

00:20:16.760 | If you

00:20:17.520 | were

00:20:17.680 | fasted

00:20:18.360 | the

00:20:18.760 | literature

00:20:19.020 | says

00:20:19.380 | that

00:20:19.520 | you're

00:20:19.640 | going

00:20:19.760 | to

00:20:19.940 | burn

00:20:20.260 | more

00:20:20.660 | body

00:20:21.160 | fat

00:20:21.580 | per

00:20:22.520 | unit

00:20:22.860 | time

00:20:23.400 | than

00:20:23.920 | if

00:20:24.220 | you

00:20:24.360 | had

00:20:24.540 | eaten

00:20:24.980 | before

00:20:25.600 | or

00:20:25.980 | during

00:20:26.800 | the

00:20:27.080 | exercise.

00:20:27.600 | So what

00:20:28.260 | does this

00:20:28.520 | mean?

00:20:28.700 | This means

00:20:29.020 | if you

00:20:29.220 | want to

00:20:29.420 | burn

00:20:29.600 | more

00:20:29.800 | body

00:20:30.120 | fat

00:20:30.480 | if

00:20:31.300 | it's

00:20:31.560 | in

00:20:31.840 | your

00:20:31.980 | protocols

00:20:32.540 | and

00:20:32.840 | you've

00:20:33.700 | been

00:20:33.820 | approved

00:20:34.240 | to do

00:20:34.520 | this

00:20:34.740 | safely

00:20:35.180 | exercise

00:20:36.820 | intensely

00:20:37.560 | for

00:20:38.000 | 20

00:20:38.520 | to 60

00:20:39.420 | minutes

00:20:39.840 | the

00:20:40.980 | higher

00:20:41.300 | the

00:20:41.500 | intensity

00:20:41.900 | obviously

00:20:42.360 | the

00:20:42.580 | shorter

00:20:42.840 | that

00:20:43.060 | bout

00:20:43.320 | is

00:20:43.500 | going

00:20:43.660 | to

00:20:43.780 | be

00:20:44.020 | and

00:20:44.480 | then

00:20:44.720 | move

00:20:45.000 | over

00:20:45.200 | into

00:20:45.460 | zone

00:20:45.700 | two

00:20:45.880 | cardio

00:20:46.180 | and

00:20:46.360 | if

00:20:46.520 | you

00:20:46.640 | do

00:20:46.880 | that

00:20:47.260 | fasted

00:20:48.160 | then

00:20:49.020 | indeed

00:20:49.380 | you

00:20:49.560 | will

00:20:49.700 | burn

00:20:49.940 | a

00:20:50.060 | higher

00:20:50.220 | percentage

00:20:50.600 | of

00:20:50.840 | body

00:20:51.100 | fat

00:20:51.380 | but

00:20:52.080 | if

00:20:52.300 | you

00:20:52.420 | can't

00:20:52.700 | even

00:20:52.880 | get

00:20:53.100 | to

00:20:53.220 | the

00:20:53.360 | exercise

00:20:53.900 | if

00:20:54.060 | you're

00:20:54.180 | somebody

00:20:54.400 | who

00:20:54.540 | just

00:20:54.720 | can't

00:20:55.040 | do

00:20:55.260 | the

00:20:55.460 | training

00:20:55.900 | at

00:20:56.420 | all

00:20:56.720 | you're

00:20:57.160 | unwilling

00:20:57.540 | to

00:20:57.820 | or

00:20:57.920 | you're

00:20:58.100 | incapable

00:20:58.620 | of

00:20:58.920 | training

00:20:59.320 | unless

00:21:00.620 | you

00:21:00.780 | eat

00:21:00.940 | something

00:21:01.220 | then

00:21:01.380 | obviously

00:21:01.640 | eating

00:21:01.920 | something

00:21:02.160 | makes

00:21:02.420 | the

00:21:02.560 | most

00:21:02.780 | sense

00:21:03.300 | and

00:21:03.500 | what

00:21:03.700 | you

00:21:03.840 | eat

00:21:04.000 | prior

00:21:04.200 | to

00:21:04.340 | exercise

00:21:04.740 | that's

00:21:04.980 | a whole

00:21:05.320 | other

00:21:05.700 | biz

00:21:06.760 | that

00:21:07.020 | people

00:21:07.280 | argue

00:21:07.620 | about

00:21:07.940 | and

00:21:08.160 | fight

00:21:08.840 | about

00:21:09.200 | whether

00:21:09.440 | or not

00:21:09.660 | you

00:21:09.800 | should

00:21:09.960 | go

00:21:10.120 | into

00:21:10.320 | it

00:21:10.420 | with

00:21:10.520 | low

00:21:10.780 | carbohydrates

00:21:11.220 | or

00:21:11.460 | high

00:21:11.620 | carbs

00:21:11.820 | all

00:21:12.400 | of

00:21:12.540 | that

00:21:12.760 | but

00:21:13.380 | in

00:21:13.600 | general

00:21:13.900 | the

00:21:14.100 | theme

00:21:14.360 | there

00:21:14.580 | is

00:21:14.740 | very

00:21:14.920 | simple

00:21:15.300 | which

00:21:15.620 | is

00:21:15.780 | that

00:21:15.940 | you

00:21:16.080 | want

00:21:16.380 | insulin

00:21:16.780 | levels

00:21:17.100 | to be

00:21:17.360 | pretty

00:21:17.560 | low

00:21:17.780 | if

00:21:17.920 | your

00:21:18.040 | goal

00:21:18.280 | is

00:21:18.600 | body

00:21:19.240 | fat

00:21:19.520 | reduction

00:21:20.380 | this

00:21:20.820 | could

00:21:21.000 | be

00:21:21.340 | distilled

00:21:22.100 | into

00:21:22.300 | a

00:21:22.460 | simple

00:21:22.700 | protocol

00:21:23.180 | whereby

00:21:23.620 | three

00:21:24.500 | or

00:21:24.700 | four

00:21:25.040 | times

00:21:25.580 | a

00:21:25.720 | week

00:21:25.880 | you

00:21:26.040 | do

00:21:26.160 | high

00:21:26.340 | intensity

00:21:26.640 | training

00:21:27.040 | followed

00:21:27.400 | by

00:21:27.700 | either

00:21:28.000 | nothing

00:21:28.400 | or

00:21:29.080 | followed

00:21:29.440 | by

00:21:29.820 | low

00:21:30.960 | intensity

00:21:31.400 | training

00:21:31.960 | especially

00:21:32.420 | if

00:21:32.620 | you're

00:21:32.780 | able

00:21:33.080 | to

00:21:33.240 | do

00:21:33.360 | that

00:21:33.560 | fasted

00:21:34.220 | and

00:21:35.180 | I

00:21:35.300 | should

00:21:35.400 | just

00:21:35.560 | mention

00:21:35.800 | that

00:21:35.960 | none

00:21:36.220 | of

00:21:36.340 | this

00:21:36.820 | stuff

00:21:37.280 | about

00:21:37.520 | fasted

00:21:38.200 | is

00:21:38.400 | about

00:21:38.600 | performance

00:21:39.200 | if

00:21:39.380 | you

00:21:39.480 | want

00:21:39.640 | to

00:21:39.740 | perform

00:21:40.180 | really

00:21:40.560 | well

00:21:40.840 | you

00:21:41.000 | want

00:21:41.180 | to

00:21:41.280 | you're

00:21:41.420 | this

00:21:41.600 | is

00:21:41.720 | for

00:21:41.900 | reasons

00:21:42.960 | of

00:21:43.140 | performance

00:21:43.600 | and

00:21:43.860 | you

00:21:43.960 | want

00:21:44.140 | to

00:21:44.240 | you

00:21:44.600 | know

00:21:44.660 | it's

00:21:44.760 | for

00:21:44.860 | a

00:21:45.000 | sport

00:21:45.280 | or

00:21:45.420 | a

00:21:45.540 | competition

00:21:46.000 | it's

00:21:46.220 | not

00:21:46.400 | for

00:21:46.560 | body

00:21:46.820 | fat

00:21:47.020 | purposes

00:21:47.380 | well

00:21:47.880 | then

00:21:48.100 | all

00:21:48.980 | this

00:21:49.180 | kind

00:21:49.360 | of

00:21:49.460 | falls

00:21:49.780 | away

00:21:50.140 | and

00:21:50.260 | is

00:21:50.400 | modified

00:21:50.780 | by

00:21:51.020 | what's

00:21:51.400 | ideal

00:21:51.680 | to

00:21:51.840 | eat

00:21:52.020 | for

00:21:52.180 | performance

00:21:52.660 | but

00:21:52.880 | what

00:21:53.000 | we're

00:21:53.080 | talking

00:21:53.260 | about

00:21:53.440 | today

00:21:53.680 | is

00:21:53.920 | how

00:21:54.140 | to

00:21:54.300 | optimize

00:21:54.740 | body

00:21:55.120 | fat

00:21:55.440 | loss

00:21:57.240 | so I

00:21:58.100 | think

00:21:58.200 | you

00:21:58.300 | get

00:21:58.420 | the

00:21:58.580 | principle

00:21:58.900 | now

00:21:59.240 | but

00:22:00.020 | you

00:22:00.420 | should

00:22:00.580 | all

00:22:00.740 | be

00:22:00.880 | asking

00:22:01.200 | yourselves

00:22:01.840 | as

00:22:02.580 | scientists

00:22:03.200 | of

00:22:03.440 | yourselves

00:22:03.880 | why

00:22:05.160 | would

00:22:05.420 | it

00:22:05.520 | be

00:22:05.720 | that

00:22:05.960 | certain

00:22:06.200 | patterns

00:22:06.540 | of

00:22:06.680 | exercise

00:22:07.100 | would

00:22:07.600 | lead

00:22:08.200 | to

00:22:08.580 | more

00:22:09.060 | or

00:22:09.240 | less

00:22:09.440 | fat

00:22:09.680 | loss

00:22:10.000 | and

00:22:10.540 | again

00:22:10.800 | it

00:22:10.960 | has

00:22:11.180 | to

00:22:11.340 | do

00:22:11.520 | with

00:22:11.720 | the

00:22:11.900 | neurons

00:22:12.300 | it

00:22:12.480 | has

00:22:12.660 | to

00:22:12.760 | do

00:22:12.840 | with

00:22:12.960 | how

00:22:13.080 | we

00:22:13.220 | engage

00:22:13.540 | the

00:22:13.740 | nervous

00:22:14.080 | system

00:22:14.480 | so

00:22:15.120 | while

00:22:15.420 | non-exercise

00:22:16.580 | activity

00:22:17.080 | induced

00:22:17.380 | thermogenesis

00:22:18.020 | neat

00:22:18.360 | the

00:22:18.620 | fidgeting

00:22:19.180 | and

00:22:19.900 | cold

00:22:20.440 | can

00:22:20.780 | induce

00:22:21.100 | thermogenesis

00:22:21.820 | by

00:22:22.740 | engaging

00:22:23.240 | shiver

00:22:23.960 | type

00:22:24.180 | movement

00:22:24.460 | or

00:22:24.620 | low

00:22:24.780 | level

00:22:25.000 | movements

00:22:25.440 | big

00:22:26.340 | movements

00:22:26.840 | that

00:22:27.140 | are

00:22:27.840 | of

00:22:28.180 | very

00:22:28.480 | high

00:22:28.740 | intensity

00:22:29.240 | meaning

00:22:29.540 | they

00:22:29.720 | require

00:22:30.080 | a lot

00:22:30.340 | of

00:22:30.480 | effort

00:22:30.780 | deploy

00:22:31.260 | a lot

00:22:31.560 | of

00:22:31.680 | adrenaline

00:22:32.220 | epinephrine

00:22:32.940 | from

00:22:33.460 | our

00:22:33.680 | neurons

00:22:34.160 | and

00:22:34.880 | signal

00:22:35.480 | particular

00:22:36.560 | types

00:22:37.680 | and

00:22:37.980 | amounts

00:22:38.440 | of

00:22:38.920 | fat

00:22:39.700 | thermogenesis

00:22:40.540 | fat

00:22:41.540 | oxidation

00:22:42.220 | whereas

00:22:43.300 | low

00:22:43.720 | level

00:22:44.120 | intensity

00:22:44.760 | exercise

00:22:45.300 | low

00:22:45.580 | or

00:22:45.740 | moderate

00:22:45.980 | intensity

00:22:46.420 | exercise

00:22:47.020 | you know

00:22:47.300 | walking

00:22:47.700 | running

00:22:48.160 | biking

00:22:48.520 | where you

00:22:49.000 | can do

00:22:49.220 | that

00:22:49.400 | easily

00:22:49.800 | there's

00:22:50.240 | not

00:22:50.420 | very much

00:22:50.800 | adrenaline

00:22:51.180 | release

00:22:51.620 | so

00:22:52.280 | adrenaline

00:22:53.760 | and

00:22:54.280 | aka

00:22:55.100 | epinephrine

00:22:55.860 | is really

00:22:56.700 | the final

00:22:57.300 | common

00:22:57.820 | path

00:22:58.440 | by which

00:22:59.060 | movement

00:22:59.720 | of any

00:23:00.380 | kind

00:23:00.720 | whether or

00:23:01.060 | not

00:23:01.160 | it's

00:23:01.340 | low

00:23:01.500 | level

00:23:01.720 | shiver

00:23:02.140 | or

00:23:02.320 | whether

00:23:02.460 | or

00:23:02.580 | not

00:23:02.720 | it's

00:23:03.140 | lifting

00:23:03.480 | a

00:23:03.660 | barbell

00:23:04.040 | sprinting

00:23:04.760 | up

00:23:04.880 | a

00:23:05.000 | hill

00:23:05.220 | or

00:23:05.740 | doing

00:23:05.920 | a

00:23:06.060 | long

00:23:06.220 | bike

00:23:06.500 | ride

00:23:06.820 | adrenaline

00:23:07.800 | is

00:23:08.680 | the

00:23:08.840 | effector

00:23:09.600 | of

00:23:10.540 | fat

00:23:11.240 | loss

00:23:11.600 | it's

00:23:12.040 | the

00:23:12.220 | trigger

00:23:12.600 | and

00:23:12.980 | it's

00:23:13.180 | the

00:23:13.300 | effector

00:23:13.880 | so

00:23:14.580 | now

00:23:14.820 | i want

00:23:15.100 | to

00:23:15.220 | turn

00:23:15.440 | our

00:23:15.600 | attention

00:23:15.940 | to

00:23:16.580 | compounds

00:23:17.620 | that

00:23:17.940 | increase

00:23:18.640 | epinephrine

00:23:19.360 | and adrenaline

00:23:19.900 | as well

00:23:20.720 | as compounds

00:23:21.340 | that work

00:23:21.960 | outside

00:23:22.700 | the

00:23:23.340 | adrenaline

00:23:24.180 | epinephrine

00:23:24.760 | pathway

00:23:25.200 | to increase

00:23:26.260 | the rates

00:23:26.660 | of fat

00:23:27.040 | loss

00:23:27.380 | i almost

00:23:28.640 | always save

00:23:29.260 | compounds

00:23:29.940 | and supplements

00:23:30.660 | and things

00:23:31.640 | of that sort

00:23:32.040 | to the end

00:23:32.560 | because i do

00:23:33.540 | believe that

00:23:34.220 | people should

00:23:34.840 | look first

00:23:35.660 | toward

00:23:36.020 | behavioral

00:23:36.620 | tools

00:23:37.220 | and

00:23:37.820 | an

00:23:37.960 | understanding

00:23:38.400 | of

00:23:38.600 | the

00:23:38.740 | science

00:23:39.080 | before

00:23:39.340 | they

00:23:39.520 | look

00:23:39.740 | toward

00:23:40.100 | a

00:23:40.800 | supplement

00:23:41.940 | or a

00:23:42.700 | particular

00:23:43.340 | thing

00:23:43.840 | that they

00:23:44.080 | can

00:23:44.220 | extract

00:23:44.620 | from

00:23:44.840 | diet

00:23:45.200 | this

00:23:46.380 | is

00:23:46.520 | mainly

00:23:46.760 | to

00:23:46.980 | try

00:23:47.160 | and

00:23:47.280 | shift

00:23:47.440 | people

00:23:47.700 | away

00:23:47.920 | from

00:23:48.120 | the

00:23:48.240 | kind

00:23:48.380 | of

00:23:48.480 | magic

00:23:48.820 | pill

00:23:49.160 | phenomenon

00:23:49.920 | or the

00:23:50.320 | idea

00:23:50.820 | that there

00:23:51.180 | is a

00:23:51.440 | magic

00:23:51.700 | pill

00:23:51.940 | because

00:23:52.200 | there

00:23:52.360 | really

00:23:52.580 | isn't

00:23:52.980 | and

00:23:53.160 | frankly

00:23:53.400 | there

00:23:53.560 | never

00:23:53.860 | will

00:23:54.100 | be

00:23:54.300 | but

00:23:54.700 | there

00:23:54.840 | are

00:23:55.000 | some

00:23:55.220 | compounds

00:23:55.700 | that

00:23:55.920 | can

00:23:56.120 | greatly

00:23:56.520 | increase

00:23:57.160 | fat

00:23:57.480 | oxidation

00:23:58.060 | and

00:23:58.520 | mobilization

00:23:59.240 | and

00:23:59.820 | understanding

00:24:00.360 | which

00:24:00.760 | compounds

00:24:01.300 | increase

00:24:02.260 | oxidation

00:24:03.100 | or

00:24:03.300 | mobilization

00:24:03.900 | can

00:24:04.860 | be

00:24:05.040 | very

00:24:05.340 | useful

00:24:05.740 | if

00:24:06.020 | your

00:24:06.140 | goal

00:24:06.380 | is

00:24:06.560 | to

00:24:06.740 | accelerate

00:24:07.280 | fat

00:24:07.660 | loss

00:24:07.980 | there

00:24:08.400 | are

00:24:08.600 | things

00:24:08.940 | that

00:24:09.240 | people

00:24:09.560 | can

00:24:09.760 | ingest

00:24:10.260 | that

00:24:10.920 | will

00:24:11.140 | allow

00:24:11.420 | them

00:24:11.720 | to

00:24:12.140 | oxidize

00:24:13.000 | more

00:24:13.240 | fat

00:24:13.620 | and

00:24:14.660 | that

00:24:14.980 | occurs

00:24:15.320 | mainly

00:24:15.740 | by

00:24:16.000 | increasing

00:24:16.420 | the

00:24:16.640 | amount

00:24:16.860 | of

00:24:17.080 | epinephrine

00:24:17.600 | that

00:24:17.920 | is

00:24:18.460 | released

00:24:18.780 | from

00:24:19.020 | neurons

00:24:19.400 | that

00:24:19.660 | innervate

00:24:20.180 | fat

00:24:20.540 | tissue

00:24:20.900 | one

00:24:21.820 | of

00:24:21.920 | the

00:24:22.020 | more

00:24:22.160 | common

00:24:22.520 | ones

00:24:22.940 | is

00:24:23.260 | one

00:24:23.440 | that

00:24:23.620 | you

00:24:23.800 | may

00:24:24.020 | already

00:24:24.400 | be

00:24:24.600 | using

00:24:24.960 | which

00:24:25.260 | is

00:24:25.440 | caffeine

00:24:25.900 | it's

00:24:27.260 | well

00:24:27.460 | established

00:24:27.880 | that

00:24:28.220 | caffeine

00:24:28.660 | can

00:24:28.960 | enhance

00:24:29.680 | performance

00:24:30.400 | if

00:24:31.340 | you're

00:24:31.560 | caffeine

00:24:31.920 | adapted

00:24:32.440 | now

00:24:32.920 | caffeine

00:24:33.740 | for

00:24:34.380 | burning

00:24:35.320 | more

00:24:35.640 | fat

00:24:36.040 | for

00:24:36.220 | oxidizing

00:24:36.900 | and

00:24:37.040 | mobilizing

00:24:37.460 | more

00:24:37.700 | fat

00:24:37.980 | is

00:24:38.140 | an

00:24:38.280 | interesting

00:24:38.620 | one

00:24:38.980 | it

00:24:39.440 | can

00:24:39.760 | be

00:24:39.900 | effective

00:24:40.280 | at

00:24:41.100 | dosages

00:24:41.680 | up to

00:24:42.220 | 400

00:24:42.740 | milligrams

00:24:43.380 | 400

00:24:44.160 | milligrams

00:24:44.620 | is

00:24:45.080 | roughly

00:24:46.400 | a

00:24:46.680 | cup

00:24:47.160 | and a

00:24:47.340 | half

00:24:47.500 | of

00:24:47.660 | coffee

00:24:48.040 | or

00:24:48.600 | two

00:24:48.840 | cups

00:24:49.020 | of

00:24:49.160 | coffee

00:24:49.460 | nowadays

00:24:49.920 | there's

00:24:50.400 | a lot

00:24:50.720 | more

00:24:50.920 | caffeine

00:24:51.420 | in

00:24:52.260 | coffee

00:24:52.700 | so

00:24:52.940 | if

00:24:53.080 | you

00:24:53.200 | go

00:24:53.400 | to

00:24:53.700 | a

00:24:54.220 | typical

00:24:54.600 | cafe

00:24:55.800 | and

00:24:56.160 | you

00:24:56.260 | were

00:24:56.400 | to

00:24:56.520 | get

00:24:56.760 | their

00:24:57.120 | medium

00:24:58.400 | size

00:24:58.840 | that

00:24:59.040 | would

00:24:59.160 | have

00:24:59.420 | close

00:24:59.840 | to

00:25:00.000 | a

00:25:00.180 | gram

00:25:00.600 | of

00:25:00.900 | caffeine

00:25:01.340 | which

00:25:01.680 | is

00:25:01.820 | why

00:25:02.080 | if

00:25:02.320 | you're

00:25:02.640 | a

00:25:03.000 | regular

00:25:03.860 | caffeine

00:25:04.280 | consumer

00:25:04.660 | and

00:25:04.820 | you

00:25:04.920 | don't

00:25:05.220 | get

00:25:05.440 | that

00:25:05.660 | gram

00:25:06.000 | of

00:25:06.180 | caffeine

00:25:06.500 | in

00:25:06.680 | your

00:25:06.800 | coffee

00:25:07.100 | each

00:25:07.300 | day

00:25:07.460 | you

00:25:07.600 | will

00:25:07.780 | get

00:25:07.960 | a

00:25:08.120 | headache

00:25:08.440 | it

00:25:08.820 | can

00:25:09.200 | cause

00:25:09.520 | constriction

00:25:10.160 | and

00:25:10.380 | dilation

00:25:10.840 | of

00:25:10.980 | blood

00:25:11.140 | vessels

00:25:11.420 | in

00:25:11.580 | ways

00:25:11.780 | that's

00:25:12.240 | complicated

00:25:12.800 | but

00:25:13.540 | you'll

00:25:13.740 | get

00:25:13.860 | a

00:25:13.980 | headache

00:25:14.300 | caffeine

00:25:15.780 | can

00:25:16.060 | enhance

00:25:16.440 | the amount

00:25:16.840 | of fat

00:25:17.240 | that you

00:25:17.480 | burn

00:25:17.820 | in

00:25:18.320 | any

00:25:18.680 | duration

00:25:19.080 | of

00:25:19.240 | exercise

00:25:19.720 | and

00:25:20.020 | it

00:25:20.140 | can

00:25:20.300 | shift

00:25:20.720 | the

00:25:20.960 | percentage

00:25:21.380 | of fat

00:25:22.120 | that you

00:25:22.380 | oxidize

00:25:22.940 | compared

00:25:23.380 | to

00:25:23.600 | glycogen

00:25:24.140 | unless

00:25:25.640 | you

00:25:26.140 | take

00:25:26.920 | that

00:25:27.160 | caffeine

00:25:27.580 | and

00:25:27.860 | it

00:25:28.000 | ramps

00:25:28.260 | you

00:25:28.360 | up

00:25:28.480 | so

00:25:28.700 | much

00:25:28.960 | that

00:25:29.280 | you're

00:25:29.620 | training

00:25:30.200 | really

00:25:30.560 | really

00:25:30.780 | intensely

00:25:31.220 | the bottom

00:25:31.700 | line

00:25:31.940 | is

00:25:32.180 | if you

00:25:32.760 | like

00:25:32.960 | caffeine

00:25:33.440 | and

00:25:33.800 | you

00:25:33.920 | can

00:25:34.040 | use

00:25:34.220 | it

00:25:34.360 | safely

00:25:34.740 | ingesting

00:25:36.200 | somewhere

00:25:36.680 | between

00:25:37.240 | 100

00:25:37.880 | and

00:25:38.120 | 400

00:25:38.380 | milligrams

00:25:38.760 | of

00:25:39.000 | caffeine

00:25:39.380 | prior

00:25:39.780 | to

00:25:39.940 | exercise

00:25:40.340 | somewhere

00:25:40.720 | between

00:25:41.080 | 30

00:25:41.660 | to

00:25:41.960 | 40

00:25:42.520 | minutes

00:25:42.760 | before

00:25:42.980 | exercise

00:25:43.500 | can

00:25:44.720 | be

00:25:44.940 | beneficial

00:25:45.400 | if

00:25:46.140 | we're

00:25:46.420 | talking

00:25:46.740 | about

00:25:47.180 | fat

00:25:47.960 | oxidation

00:25:48.580 | burning

00:25:49.300 | more

00:25:49.660 | body

00:25:50.000 | fat

00:25:50.260 | and

00:25:50.480 | if

00:25:50.600 | caffeine

00:25:51.080 | is

00:25:51.300 | the

00:25:51.440 | entry

00:25:52.540 | point

00:25:52.960 | for

00:25:53.140 | most

00:25:53.360 | people

00:25:53.720 | of

00:25:54.100 | using

00:25:54.440 | compounds

00:25:54.900 | to

00:25:55.120 | increase

00:25:55.520 | the

00:25:55.740 | rate

00:25:56.020 | or

00:25:56.220 | percentage

00:25:56.660 | of

00:25:56.980 | fat

00:25:57.300 | loss

00:25:57.640 | in

00:25:58.020 | exercise

00:25:58.560 | and

00:25:58.740 | even

00:25:58.940 | at

00:25:59.160 | rest

00:25:59.600 | what

00:26:00.400 | are

00:26:00.500 | some

00:26:00.660 | of

00:26:00.740 | the

00:26:00.840 | other

00:26:01.040 | things

00:26:01.340 | that

00:26:01.500 | are

00:26:01.720 | useful

00:26:02.320 | and

00:26:02.500 | interesting

00:26:02.840 | well

00:26:03.200 | in

00:26:03.620 | terms

00:26:03.820 | of

00:26:04.000 | tools

00:26:04.420 | that

00:26:04.620 | are

00:26:04.740 | actionable

00:26:05.200 | and

00:26:05.740 | have

00:26:05.960 | reasonable

00:26:06.420 | safety

00:26:06.820 | margins

00:26:07.260 | I've

00:26:08.160 | talked

00:26:08.380 | before

00:26:08.860 | about

00:26:09.380 | something

00:26:10.340 | called

00:26:10.560 | GLP-1

00:26:11.480 | this is

00:26:12.980 | something

00:26:13.240 | that

00:26:13.580 | can be

00:26:14.600 | triggered

00:26:15.040 | by the

00:26:15.560 | ingestion

00:26:16.000 | of

00:26:16.160 | yerba

00:26:16.480 | mate

00:26:16.820 | mate

00:26:17.480 | increases

00:26:18.040 | GLP-1

00:26:19.060 | GLP-1

00:26:20.680 | is in

00:26:21.360 | the

00:26:21.520 | glucagon

00:26:22.180 | pathway

00:26:22.660 | so let's

00:26:23.260 | just

00:26:23.420 | quickly

00:26:23.860 | return

00:26:24.200 | to our

00:26:24.440 | biochemistry

00:26:25.000 | as you

00:26:25.580 | recall

00:26:26.000 | fat

00:26:26.640 | is

00:26:26.780 | mobilized

00:26:27.280 | from

00:26:27.460 | body

00:26:27.740 | fat

00:26:28.000 | stores

00:26:28.460 | and

00:26:29.780 | then

00:26:29.980 | it's

00:26:30.340 | burned

00:26:30.720 | up

00:26:31.060 | it's

00:26:31.320 | oxidized

00:26:32.080 | in

00:26:32.360 | cells

00:26:32.700 | it

00:26:33.060 | actually

00:26:33.340 | needs

00:26:33.720 | to

00:26:33.900 | be

00:26:34.140 | converted

00:26:34.820 | into

00:26:35.060 | ATP

00:26:35.480 | and

00:26:36.640 | those

00:26:37.120 | fatty

00:26:37.460 | acids

00:26:37.940 | are

00:26:39.100 | essentially

00:26:40.020 | converted

00:26:40.380 | into

00:26:40.580 | ATP

00:26:40.860 | in

00:26:41.120 | the

00:26:41.240 | mitochondria

00:26:41.840 | of

00:26:42.000 | the

00:26:42.140 | cell

00:26:42.420 | high

00:26:43.700 | insulin

00:26:44.460 | prevents

00:26:45.500 | that

00:26:45.800 | from

00:26:46.020 | happening

00:26:46.500 | and

00:26:47.200 | glucagon

00:26:48.060 | facilitates

00:26:49.540 | that

00:26:49.820 | process

00:26:50.420 | glucagon

00:26:52.440 | facilitates

00:26:53.120 | that process

00:26:53.820 | through

00:26:54.260 | increases

00:26:54.700 | in

00:26:55.080 | GLP-1

00:26:55.860 | the

00:26:56.800 | short

00:26:57.040 | takeaway

00:26:57.380 | is

00:26:57.940 | mate

00:26:58.900 | increases

00:27:00.400 | GLP-1

00:27:01.420 | and

00:27:01.740 | yes

00:27:02.320 | increases

00:27:02.940 | the

00:27:03.280 | percentage

00:27:03.640 | of

00:27:03.900 | fat

00:27:04.120 | that

00:27:04.280 | you'll

00:27:04.520 | burn

00:27:04.760 | it

00:27:04.920 | increases

00:27:05.320 | fat

00:27:05.740 | burning

00:27:06.040 | and

00:27:06.740 | that

00:27:06.980 | is

00:27:07.140 | especially

00:27:07.620 | true

00:27:08.020 | it turns

00:27:08.360 | out

00:27:08.580 | from

00:27:08.740 | the

00:27:08.860 | scientific

00:27:09.180 | literature

00:27:09.580 | if you

00:27:10.560 | ingest

00:27:11.120 | mate

00:27:11.480 | prior

00:27:12.060 | to

00:27:12.540 | exercise

00:27:13.080 | of

00:27:13.460 | any

00:27:13.780 | kind

00:27:14.160 | so if

00:27:14.460 | you

00:27:14.560 | want

00:27:14.700 | to

00:27:14.840 | burn

00:27:15.080 | more

00:27:15.440 | fat

00:27:16.040 | drinking

00:27:17.520 | mate

00:27:17.880 | before

00:27:18.600 | exercise

00:27:19.080 | is

00:27:19.680 | good

00:27:19.920 | drinking

00:27:20.700 | it

00:27:20.920 | at rest

00:27:21.640 | when

00:27:21.940 | you're

00:27:22.040 | not

00:27:22.200 | exercising

00:27:22.780 | will

00:27:23.660 | also

00:27:24.140 | help

00:27:24.520 | shift

00:27:24.960 | your

00:27:25.140 | metabolism

00:27:25.560 | toward

00:27:26.120 | enhanced

00:27:27.280 | burning

00:27:27.680 | of

00:27:27.940 | fat

00:27:28.220 | by

00:27:28.440 | increasing

00:27:28.820 | fat

00:27:29.140 | oxidation

00:27:29.680 | now there's

00:27:30.560 | a whole

00:27:30.980 | category

00:27:31.680 | of

00:27:32.400 | pharmaceuticals

00:27:33.560 | that's

00:27:33.860 | being developed

00:27:34.480 | right now

00:27:34.940 | that are

00:27:35.860 | in late

00:27:36.740 | stage

00:27:37.080 | trials

00:27:37.540 | or are

00:27:38.140 | in use

00:27:38.460 | for the

00:27:38.720 | treatment

00:27:38.940 | of

00:27:39.140 | diabetes

00:27:39.620 | which

00:27:40.340 | capitalize

00:27:41.500 | on this

00:27:42.140 | GLP-1

00:27:42.780 | pathway

00:27:43.300 | they go

00:27:44.820 | by various

00:27:45.480 | names

00:27:45.920 | and there

00:27:47.100 | are people

00:27:47.520 | on the

00:27:47.780 | internet

00:27:48.000 | who are

00:27:48.440 | selling

00:27:48.800 | these

00:27:49.060 | things

00:27:49.340 | they are

00:27:49.900 | prescription

00:27:50.380 | drugs

00:27:50.780 | and I

00:27:51.020 | want to

00:27:51.240 | emphasize

00:27:51.500 | that they

00:27:51.860 | are

00:27:51.980 | prescription

00:27:52.360 | drugs

00:27:52.780 | and you

00:27:53.600 | obviously

00:27:53.960 | wouldn't

00:27:54.260 | want to

00:27:54.500 | use any

00:27:54.820 | of these

00:27:55.120 | without a

00:27:56.000 | prescription

00:27:56.360 | and a

00:27:57.100 | requirement

00:27:57.480 | it does

00:27:58.200 | seem

00:27:58.420 | that they

00:27:58.700 | are

00:27:58.820 | effective

00:27:59.200 | for the

00:27:59.640 | treatment

00:27:59.980 | of

00:28:00.460 | certain

00:28:01.120 | kinds

00:28:01.380 | of

00:28:01.500 | diabetes

00:28:01.920 | and

00:28:02.420 | lead

00:28:02.940 | to

00:28:03.220 | fairly

00:28:03.780 | significant

00:28:04.640 | weight

00:28:05.660 | loss

00:28:06.040 | and

00:28:06.360 | reduction

00:28:06.740 | in

00:28:06.940 | appetite

00:28:07.300 | so this

00:28:08.140 | is kind

00:28:08.420 | of the

00:28:08.640 | modern

00:28:09.160 | version

00:28:09.720 | of

00:28:10.220 | GLP-1

00:28:11.220 | is

00:28:12.240 | pharmaceuticals

00:28:13.720 | of GLP-1

00:28:14.540 | metabolism

00:28:15.560 | are drugs

00:28:16.700 | such as

00:28:17.780 | somatical

00:28:18.500 | I can never

00:28:19.840 | pronounce this

00:28:20.360 | I can't seem

00:28:21.200 | to pronounce

00:28:21.580 | many things

00:28:22.360 | it seems

00:28:22.840 | semaglutide

00:28:24.200 | is the

00:28:24.780 | way I would

00:28:25.740 | pronounce it

00:28:26.200 | in any

00:28:26.620 | case

00:28:26.980 | this

00:28:27.500 | compound

00:28:28.500 | increases

00:28:29.160 | GLP-1

00:28:30.100 | it's actually

00:28:30.600 | a GLP-1

00:28:31.580 | analog in

00:28:32.400 | some cases

00:28:32.940 | and they go

00:28:33.620 | by various

00:28:34.220 | types of

00:28:35.280 | trade names

00:28:36.260 | and again

00:28:38.100 | the

00:28:38.360 | semaglutide

00:28:39.780 | is the

00:28:40.920 | prescription

00:28:41.380 | version

00:28:41.920 | where

00:28:42.140 | it's kind

00:28:43.420 | of the

00:28:43.740 | heavy

00:28:44.400 | artillery

00:28:44.960 | GLP-1

00:28:45.780 | stimulant

00:28:46.340 | and again

00:28:47.060 | should be

00:28:47.480 | only explored

00:28:48.140 | with a

00:28:48.740 | prescription

00:28:49.120 | so

00:28:49.960 | those

00:28:50.560 | are the

00:28:50.860 | compounds

00:28:51.380 | that

00:28:51.800 | really

00:28:53.020 | increase

00:28:53.580 | fat

00:28:53.880 | oxidation

00:28:54.480 | directly

00:28:55.500 | there

00:28:56.180 | are going

00:28:56.420 | to be

00:28:56.600 | a number

00:28:57.020 | of

00:28:57.280 | things

00:28:57.600 | that

00:28:57.840 | impact

00:28:58.360 | insulin

00:28:59.020 | and

00:28:59.360 | glucagon

00:29:00.120 | that are

00:29:01.220 | going to

00:29:02.020 | shift

00:29:02.520 | the body

00:29:03.200 | toward more

00:29:04.440 | fat

00:29:04.780 | burning

00:29:05.080 | and so

00:29:05.460 | for instance

00:29:05.960 | berberine

00:29:06.920 | which comes

00:29:07.840 | from a

00:29:08.420 | plant

00:29:08.880 | or

00:29:09.640 | metformin

00:29:10.480 | are compounds

00:29:11.480 | that are

00:29:11.840 | now in

00:29:12.580 | kind of

00:29:13.560 | growing use

00:29:14.460 | for reducing

00:29:15.420 | blood

00:29:15.780 | glucose

00:29:16.160 | they are

00:29:16.600 | very

00:29:17.140 | potent

00:29:17.700 | at reducing

00:29:18.460 | blood

00:29:18.720 | glucose

00:29:19.040 | which

00:29:19.460 | will

00:29:19.800 | reduce

00:29:20.200 | insulin

00:29:20.660 | because

00:29:20.920 | the job

00:29:21.420 | of the

00:29:21.660 | hormone

00:29:21.900 | insulin

00:29:22.360 | is to

00:29:23.140 | essentially

00:29:23.800 | manage

00:29:24.480 | glucose

00:29:24.980 | in the

00:29:25.340 | bloodstream

00:29:25.800 | so there

00:29:26.580 | are a

00:29:26.820 | huge

00:29:27.260 | gallery

00:29:28.360 | of

00:29:28.640 | compounds

00:29:29.120 | that will

00:29:29.540 | reduce

00:29:29.980 | insulin

00:29:30.560 | and thereby

00:29:31.440 | can increase

00:29:32.120 | fat

00:29:32.960 | oxidation

00:29:33.480 | and that's

00:29:34.240 | because

00:29:34.720 | as I

00:29:35.100 | mentioned

00:29:35.340 | before

00:29:35.820 | fat

00:29:36.420 | oxidation

00:29:37.000 | this

00:29:37.640 | conversion

00:29:38.000 | of fatty

00:29:38.480 | acids

00:29:38.860 | into

00:29:39.140 | ATP

00:29:39.580 | and the

00:29:39.920 | mitochondria

00:29:40.540 | is

00:29:41.100 | inhibited

00:29:41.600 | by

00:29:41.840 | insulin

00:29:42.140 | so if

00:29:42.420 | you keep

00:29:42.680 | insulin

00:29:43.040 | low

00:29:43.540 | you're

00:29:43.840 | going

00:29:43.980 | to

00:29:44.100 | increase

00:29:44.440 | that

00:29:44.660 | process

00:29:45.160 | which

00:29:45.980 | brings

00:29:46.260 | us

00:29:46.460 | full

00:29:47.100 | circle

00:29:47.540 | back

00:29:47.960 | to

00:29:48.140 | the

00:29:48.280 | issue

00:29:48.560 | of

00:29:48.800 | diet

00:29:49.140 | and

00:29:49.340 | nutrition

00:29:49.840 | there

00:29:51.320 | is

00:29:51.800 | really

00:29:52.980 | solid

00:29:53.380 | evidence

00:29:53.900 | from

00:29:55.080 | the

00:29:55.940 | gardener

00:29:57.020 | lab

00:29:57.280 | at

00:29:57.440 | Stanford

00:29:57.780 | and

00:29:58.060 | from

00:29:58.220 | other

00:29:58.400 | labs

00:29:58.680 | showing

00:29:58.960 | that

00:29:59.140 | when

00:29:59.260 | you

00:29:59.380 | look

00:29:59.760 | at

00:29:59.880 | different

00:30:00.160 | diets

00:30:00.620 | you

00:30:01.180 | look

00:30:01.440 | at

00:30:01.660 | low

00:30:02.060 | fat

00:30:02.280 | diets

00:30:02.640 | high

00:30:03.040 | fat

00:30:03.300 | diets

00:30:03.740 | keto

00:30:04.200 | diets

00:30:04.740 | intermittent

00:30:05.380 | fasting

00:30:06.020 | provided

00:30:08.100 | people

00:30:08.440 | stick to

00:30:09.060 | their

00:30:09.260 | particular

00:30:09.620 | diet

00:30:09.960 | it

00:30:10.200 | doesn't

00:30:10.580 | really

00:30:10.840 | matter

00:30:11.380 | which

00:30:12.300 | diet

00:30:12.660 | you

00:30:12.880 | follow

00:30:13.260 | you

00:30:13.560 | can

00:30:13.740 | still

00:30:14.000 | get

00:30:14.180 | a

00:30:14.280 | caloric

00:30:14.520 | deficit

00:30:14.900 | and

00:30:15.100 | you

00:30:15.220 | get

00:30:15.380 | weight

00:30:15.620 | loss

00:30:15.980 | adherence

00:30:17.860 | however

00:30:18.220 | is

00:30:18.520 | always

00:30:18.840 | an

00:30:19.060 | issue

00:30:19.320 | and

00:30:19.600 | so

00:30:19.800 | what

00:30:19.960 | I

00:30:20.120 | always

00:30:20.340 | say

00:30:20.540 | is

00:30:20.760 | that

00:30:21.500 | you

00:30:21.640 | want

00:30:21.920 | to

00:30:22.060 | use

00:30:22.400 | the

00:30:22.600 | eating

00:30:22.840 | plan

00:30:23.280 | that

00:30:24.000 | is

00:30:24.320 | obviously

00:30:24.800 | beneficial

00:30:25.300 | to

00:30:25.520 | your

00:30:25.660 | health

00:30:26.000 | but

00:30:26.540 | the

00:30:26.700 | one

00:30:26.940 | that

00:30:27.100 | allows

00:30:27.580 | you

00:30:27.980 | to

00:30:28.260 | adhere

00:30:28.660 | to

00:30:29.000 | whatever

00:30:29.480 | it

00:30:29.700 | is

00:30:29.900 | that

00:30:30.080 | the

00:30:30.280 | particular

00:30:30.840 | nutrition

00:30:31.960 | protocol

00:30:32.540 | is

00:30:32.980 | right

00:30:33.160 | if

00:30:33.300 | you

00:30:33.460 | can't

00:30:33.820 | stick

00:30:34.140 | with

00:30:34.320 | something

00:30:34.680 | then

00:30:35.160 | it's

00:30:35.320 | not

00:30:35.480 | very

00:30:35.700 | worthwhile

00:30:36.120 | but

00:30:36.940 | from

00:30:37.400 | the

00:30:37.620 | purely

00:30:37.880 | scientific

00:30:38.500 | standpoint

00:30:39.200 | there's

00:30:40.060 | also

00:30:40.580 | an

00:30:40.880 | advantage

00:30:41.260 | to

00:30:41.600 | keeping

00:30:41.920 | insulin

00:30:42.440 | low

00:30:42.900 | now

00:30:43.800 | that

00:30:43.940 | doesn't

00:30:44.240 | necessarily

00:30:44.560 | mean

00:30:44.760 | you

00:30:44.880 | go to

00:30:45.120 | zero

00:30:45.460 | carbohydrate

00:30:46.060 | I've

00:30:46.620 | talked

00:30:46.800 | before

00:30:47.160 | my

00:30:47.940 | preferred

00:30:48.260 | way

00:30:48.460 | of

00:30:48.580 | eating

00:30:48.760 | is

00:30:48.940 | to

00:30:49.040 | go

00:30:49.180 | low

00:30:49.460 | or

00:30:49.580 | no

00:30:49.740 | carbohydrate

00:30:50.200 | throughout

00:30:50.540 | the

00:30:50.740 | day

00:30:50.940 | for

00:30:51.160 | alertness

00:30:51.800 | to

00:30:52.280 | get

00:30:52.420 | that

00:30:52.560 | adrenaline

00:30:52.940 | release

00:30:53.460 | and

00:30:53.600 | the

00:30:53.780 | focus

00:30:54.080 | that

00:30:54.240 | goes

00:30:54.420 | with

00:30:54.680 | it

00:30:54.840 | etc

00:30:55.140 | and

00:30:55.420 | the

00:30:55.520 | ability

00:30:55.900 | to

00:30:56.380 | think

00:30:56.840 | and

00:30:57.000 | move

00:30:57.260 | and

00:30:57.440 | do

00:30:57.860 | all

00:30:57.980 | the

00:30:58.080 | things

00:30:58.240 | I

00:30:58.360 | need

00:30:58.520 | to

00:30:58.720 | during

00:30:58.880 | the

00:30:59.000 | day

00:30:59.140 | and

00:30:59.240 | then

00:30:59.340 | I

00:30:59.480 | eat

00:30:59.600 | carbohydrates

00:30:59.960 | at

00:31:00.260 | night

00:31:00.500 | because

00:31:00.740 | it

00:31:00.880 | facilitates

00:31:01.380 | the

00:31:01.560 | transition

00:31:01.960 | to

00:31:02.180 | sleep

00:31:02.400 | that's

00:31:02.660 | what

00:31:02.760 | works

00:31:03.000 | for

00:31:03.280 | me

00:31:03.580 | but

00:31:04.740 | when

00:31:05.760 | insulin

00:31:06.340 | is

00:31:06.860 | low

00:31:07.260 | you

00:31:07.640 | do

00:31:07.940 | place

00:31:08.500 | your

00:31:08.720 | system

00:31:09.260 | in

00:31:10.120 | a

00:31:10.260 | position

00:31:10.700 | to

00:31:11.180 | oxidize

00:31:11.780 | more

00:31:12.020 | fat

00:31:12.460 | and

00:31:13.120 | so

00:31:13.260 | that's

00:31:13.540 | why

00:31:13.640 | I

00:31:13.800 | think

00:31:13.980 | a lot

00:31:14.300 | of

00:31:14.440 | people

00:31:14.660 | do

00:31:14.860 | see

00:31:15.040 | benefit

00:31:15.380 | from

00:31:15.620 | lower

00:31:15.940 | carbohydrate

00:31:16.500 | or

00:31:16.840 | moderate

00:31:17.300 | carbohydrate

00:31:17.800 | diets

00:31:18.320 | because

00:31:18.940 | when

00:31:19.360 | insulin

00:31:19.660 | is

00:31:19.880 | low

00:31:20.100 | you

00:31:20.260 | are

00:31:20.400 | in

00:31:20.480 | a

00:31:20.580 | position

00:31:20.860 | to

00:31:21.060 | oxidize

00:31:21.600 | more

00:31:21.820 | fat

00:31:22.140 | both

00:31:23.240 | from

00:31:23.420 | exercise

00:31:23.900 | and

00:31:24.320 | at

00:31:24.640 | rest

00:31:25.020 | so

00:31:25.400 | once

00:31:25.600 | again

00:31:25.900 | we've

00:31:26.300 | covered

00:31:26.580 | an

00:31:26.920 | enormous

00:31:27.340 | amount

00:31:27.780 | of

00:31:28.000 | material

00:31:28.800 | we've

00:31:29.960 | talked

00:31:30.240 | about

00:31:30.620 | the

00:31:30.960 | science

00:31:31.380 | of

00:31:31.660 | fat

00:31:31.880 | loss

00:31:32.200 | and

00:31:32.860 | in

00:31:33.460 | particular

00:31:33.800 | we've

00:31:34.160 | explored

00:31:34.620 | this

00:31:34.920 | topic

00:31:35.380 | from

00:31:36.060 | the

00:31:36.260 | perspective

00:31:36.680 | of

00:31:37.000 | the

00:31:37.200 | nervous

00:31:37.540 | system

00:31:38.020 | how

00:31:38.840 | neurons

00:31:39.720 | and

00:31:40.040 | in

00:31:40.180 | particular

00:31:40.480 | the

00:31:40.740 | release

00:31:41.200 | of

00:31:41.380 | things

00:31:41.580 | like

00:31:41.840 | adrenaline

00:31:42.760 | epinephrine

00:31:43.580 | can

00:31:44.580 | facilitate

00:31:45.320 | fat

00:31:45.980 | mobilization

00:31:46.640 | and

00:31:47.040 | oxidation

00:31:47.540 | we

00:31:48.580 | talked

00:31:48.840 | about

00:31:49.220 | neat

00:31:49.720 | fidgeting

00:31:50.760 | this

00:31:51.320 | non

00:31:51.800 | exercise

00:31:52.240 | type

00:31:53.560 | movement

00:31:54.200 | that

00:31:54.920 | can

00:31:55.180 | greatly

00:31:55.680 | increase

00:31:56.300 | caloric

00:31:56.800 | burn

00:31:57.280 | and

00:31:58.180 | why

00:31:58.580 | that

00:31:58.860 | is

00:31:59.180 | we

00:31:59.860 | talked

00:32:00.080 | about

00:32:00.280 | shiver

00:32:00.700 | another

00:32:01.100 | form

00:32:01.440 | of

00:32:01.560 | non

00:32:01.940 | exercise

00:32:02.360 | movement

00:32:03.500 | that

00:32:03.940 | can

00:32:04.100 | really

00:32:04.400 | increase

00:32:04.960 | both

00:32:05.580 | caloric

00:32:06.120 | expenditure

00:32:06.700 | due to

00:32:07.340 | the

00:32:07.520 | shiver

00:32:07.840 | due

00:32:08.140 | to

00:32:08.260 | the

00:32:08.380 | movement

00:32:08.660 | as

00:32:09.080 | well

00:32:09.380 | as

00:32:09.660 | increase

00:32:10.360 | thermogenesis

00:32:11.320 | the

00:32:11.600 | heating

00:32:11.960 | up

00:32:12.220 | of

00:32:12.360 | the

00:32:12.520 | body

00:32:12.840 | through

00:32:13.240 | things

00:32:13.480 | like

00:32:13.640 | brown

00:32:13.900 | fat

00:32:14.200 | and

00:32:14.660 | even

00:32:14.980 | the

00:32:15.180 | conversion

00:32:15.680 | of

00:32:16.100 | white

00:32:16.400 | fat

00:32:16.700 | to

00:32:16.880 | brown

00:32:17.120 | fat

00:32:17.360 | which

00:32:17.540 | is

00:32:17.660 | a

00:32:17.800 | good

00:32:17.940 | thing

00:32:18.180 | if

00:32:18.360 | you want

00:32:18.580 | to

00:32:18.680 | oxidize

00:32:19.240 | fat

00:32:19.720 | we

00:32:20.960 | talked

00:32:21.160 | about

00:32:21.360 | cold

00:32:21.840 | as a

00:32:22.180 | particular

00:32:22.480 | stimulus

00:32:23.080 | to

00:32:23.700 | induce

00:32:24.220 | shiver

00:32:24.680 | and

00:32:25.400 | how

00:32:25.600 | to

00:32:25.880 | use

00:32:26.580 | getting

00:32:27.500 | into

00:32:27.960 | and

00:32:28.220 | out

00:32:28.620 | of

00:32:28.780 | cold

00:32:29.160 | as

00:32:29.780 | a

00:32:29.880 | way

00:32:29.980 | to

00:32:30.140 | stimulate

00:32:30.620 | shiver

00:32:31.100 | and

00:32:31.380 | avoid

00:32:32.060 | cold

00:32:32.660 | adaptation

00:32:33.100 | so that

00:32:33.680 | you

00:32:33.780 | continue

00:32:34.280 | to

00:32:34.740 | oxidize

00:32:35.420 | and

00:32:35.680 | burn

00:32:36.000 | fat

00:32:36.460 | if

00:32:36.800 | that's

00:32:37.040 | your

00:32:37.140 | goal

00:32:37.460 | talked

00:32:38.000 | about

00:32:38.240 | exercise

00:32:38.980 | how

00:32:39.880 | rather than

00:32:40.680 | thinking

00:32:40.900 | about

00:32:41.120 | cardiovascular

00:32:41.580 | or

00:32:42.140 | weight

00:32:42.380 | training

00:32:42.760 | exercise

00:32:43.240 | that

00:32:44.100 | we

00:32:44.720 | should

00:32:44.940 | perhaps

00:32:45.460 | look

00:32:45.720 | through

00:32:45.900 | the lens

00:32:46.380 | of

00:32:46.600 | this

00:32:46.800 | adrenaline

00:32:47.160 | system

00:32:47.620 | and

00:32:47.760 | how

00:32:47.900 | it

00:32:48.020 | interacts

00:32:48.460 | with

00:32:48.660 | fat

00:32:48.920 | stores

00:32:49.320 | and

00:32:50.400 | think

00:32:50.720 | about

00:32:50.960 | low

00:32:51.400 | medium

00:32:51.840 | or

00:32:52.040 | high

00:32:52.260 | intensity

00:32:52.640 | exercise

00:32:53.340 | whether

00:32:53.980 | or not

00:32:54.180 | we

00:32:54.320 | show up

00:32:54.580 | to

00:32:54.680 | that

00:32:54.840 | fasted

00:32:55.400 | or not

00:32:55.700 | turns

00:32:55.940 | out

00:32:56.140 | showing

00:32:56.500 | up

00:32:56.680 | to

00:32:56.820 | that

00:32:57.040 | fasted

00:32:57.780 | can

00:32:58.400 | be

00:32:58.580 | useful

00:32:58.880 | if

00:32:59.120 | you

00:32:59.240 | start

00:32:59.540 | with

00:32:59.700 | high

00:32:59.940 | intensity

00:33:00.400 | movements

00:33:01.400 | and

00:33:01.820 | then

00:33:02.080 | move

00:33:02.440 | into

00:33:02.960 | lower

00:33:03.700 | intensity

00:33:04.280 | type

00:33:04.960 | exercise

00:33:05.660 | if

00:33:06.400 | you're

00:33:06.560 | going

00:33:06.700 | to

00:33:06.800 | go

00:33:06.900 | long

00:33:07.360 | duration

00:33:07.800 | it

00:33:08.180 | probably

00:33:08.620 | doesn't

00:33:08.960 | matter

00:33:09.220 | unless

00:33:09.440 | you're

00:33:09.740 | exercising

00:33:10.260 | longer

00:33:10.700 | than 90

00:33:11.220 | minutes

00:33:11.560 | whether

00:33:12.320 | or not

00:33:12.540 | you

00:33:12.660 | eat

00:33:12.900 | or

00:33:13.060 | not

00:33:13.320 | we

00:33:14.700 | talked

00:33:14.900 | about

00:33:15.080 | caffeine

00:33:15.660 | as

00:33:16.120 | a

00:33:16.300 | stimulant

00:33:16.880 | and

00:33:17.900 | a

00:33:18.080 | stimulus

00:33:18.720 | for

00:33:19.340 | epinephrine

00:33:20.080 | and

00:33:20.340 | adrenaline

00:33:20.720 | release

00:33:21.240 | as a

00:33:22.160 | way

00:33:22.340 | to

00:33:22.600 | access

00:33:23.120 | more

00:33:23.680 | fat

00:33:24.020 | metabolism

00:33:24.620 | and

00:33:25.060 | last

00:33:25.380 | but not

00:33:25.740 | least

00:33:26.060 | I

00:33:26.440 | want

00:33:26.620 | to

00:33:26.740 | thank

00:33:27.020 | you

00:33:27.140 | for

00:33:27.300 | your

00:33:27.440 | time

00:33:27.680 | and

00:33:27.780 | attention

00:33:28.100 | today

00:33:28.480 | and

00:33:28.940 | thank

00:33:29.260 | you

00:33:29.380 | for

00:33:29.520 | your

00:33:29.680 | interest

00:33:30.040 | in

00:33:30.200 | science

00:33:30.640 | you

00:33:32.700 | you

00:33:33.200 | you

Lose Fat With Science-Based Tools | Huberman Lab Essentials

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