How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21

Shivering

Shivering, often associated with cold exposure, is a potent mechanism for fat loss. Andrew Huberman explains that shivering triggers the release of succinate, a molecule that enhances brown fat thermogenesis, increasing metabolism and fat burning 1. This process not only boosts body heat but also converts beige fat into brown fat, which is more metabolically active.

Shivering is one of the strongest stimuli that one can incorporate to stimulate fat loss.

--- Andrew Huberman

To maximize these benefits, it's crucial to embrace the shiver rather than resist it, as succinate release is key to the metabolic effects 2.

   

Cold Exposure

Cold exposure offers significant advantages for metabolism and fat loss. Andrew Huberman highlights that cold exposure should be used in cycles to prevent adaptation, which can diminish its fat-burning effects 3. The key is to engage in shivering by transitioning from cold to slightly warmer environments, as this process activates the body's thermogenic response.

Cold is a powerful tool for fat loss, but you don't want to adapt.

--- Andrew Huberman

Protocols for cold exposure, such as those available on The Cold Plunge website, emphasize the importance of shivering for optimal fat loss results 4.