How to Lose Fat with Science-Based Tools

About this video

Huberman explains fat loss through the nervous system, covering non-exercise activity thermogenesis, or NEAT, and cold-induced thermogenesis. Huberman explains that shivering triggers release of succinate, which acts on brown fat, and that cold exposure over time can increase brown fat by converting beige fat into true brown fat. Critically, Huberman says, if you resist the shiver you will not get the increased metabolic effect, because you will not get the succinate release. He describes studies reporting positive effects on fat loss from cold exposure between one and five times per week, with even one exposure per week valuable in his account, and he recommends getting in and out of the cold, typically without drying off, to stimulate more shivering rather than staying in continuously. Huberman cautions strongly on safety: he says very cold water can shock the heart, urges starting with water just cold enough to be uncomfortable, advises against becoming hypothermic, and recommends getting a doctor’s approval first.

Key takeaways

• Huberman explains that shivering releases succinate, which activates brown fat thermogenesis.
• Huberman says resisting the shiver blocks the metabolic benefit he describes.
• Huberman describes cold exposure as infrequent as once per week as potentially valuable.
• Huberman recommends repeated in-and-out cold exposure to stimulate shivering.
• Huberman cautions to get medical approval and avoid hypothermia with cold exposure.

Episode details: published May 24, 2021 · 5.6M views · 1:53:54 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

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