Calorie intake per kg of bodyweight

The specific topic of recommended calorie intake per kilogram of body weight is not directly addressed in the clips provided. Instead, the discussions involve calorie tracking for weight loss, as well as the effects of caloric restriction on health and hormones. For example:

• Layne Norton suggests that while calorie trackers may not be completely accurate, they can be useful for comparing different sessions of physical activity in the context of burning calories. The exact number of calories burned may not be precise, but relative differences between sessions can be estimated 1.

• Dr. Kyle Gillett, a board-certified obesity medicine physician, notes that approximately one-third of weight loss tends to be lean body mass. The purpose of caloric restriction should focus on health reasons, such as increasing health span, rather than solely on reducing the number on the scale. Importantly, caloric restriction can improve testosterone parameters in obese individuals or those with metabolic syndrome, yet young, healthy men might experience decreased testosterone with caloric restriction 2.

Nonetheless, these discussions do not provide explicit guidelines for calorie intake per kilogram of body weight. If you need guidance on specific caloric needs, it is advisable to consult with a healthcare provider or a nutritionist who can provide personalized recommendations based on your individual health profile, activity level, and goals.

The recommended protein intake for individuals aiming to increase muscle hypertrophy (muscle growth) is often discussed by experts on the Huberman Lab. Andrew Huberman mentioned Dr. Lane Norton's range for protein intake, which is from 1.6 grams to as high as 2.4 or even 2.7 grams of protein per kilogram of body weight per day. This is on the higher end of most general recommendations for protein intake but is suggested to accommodate the body's need for protein synthesis associated with muscle growth 1. Andy Galpin also confirmed these numbers, indicating that maintaining a higher protein intake simplifies other dietary concerns such as protein quality and timing 2.

Layne Norton supports aiming for at least 1.6 grams of protein per kilogram of body weight and points out that there seem to be few downsides to reaching this level, even suggesting that higher intake up to 4 grams/kg may not result in negative health outcomes based on certain studies 3. It's important to note that these recommendations may vary depending on an individual's goals, whether it's muscle building, fat loss, or general health.

Although the conversation here is focused on protein, the data doesn't detail specific recommendations for carbohydrates or fats per kilogram of body weight. Macronutrient needs can be highly individualized, so for those details, consulting a nutrition professional would be advisable. They can offer a customized plan based on individual goals, activity levels, and other personal health factors.

Andrew Huberman has discussed several protocols that may contribute to fat loss, involving cold exposure, non-exercise activity thermogenesis (NEAT), exercise patterns, and overall caloric deficit. Below is a summarization of different protocols mentioned in the Huberman Lab:

Cold Exposure Protocol

• Induce shivering through cold exposure such as an ice bath, cold shower, river, or ocean.
• Alternate between cold environments and warmer environments to trigger the shivering response, which may enhance fat loss.
• A detailed protocol can be found at coldplunge.com where it's freely available 1 2 3.

  Fat Loss Protocol

  Andrew Huberman

  Andrew discusses a protocol for fat loss involving cold exposure and inducing shiver. He also mentions a free resource available at coldplunge.com and encourages listeners to support the podcast by subscribing to their YouTube channel.

  

  Huberman Lab

  Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

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Non-Exercise Activity Thermogenesis (NEAT)

• Engage in low-level movements like fidgeting, which can trigger epinephrine release and stimulate fat mobilization, potentially burning 800 to 2,500 calories per day 4.

Exercise and Fuel Usage

• Andrew Huberman discussed the idea with Dr. Andy Galpin that high-intensity workouts tap into muscle glycogen stores, potentially creating conditions to enhance body fat loss afterwards.
• The suggestion includes doing high-intensity weight training followed by steady-state cardiovascular exercise or integrating it into daily activities 5 6.

Steady Exhalation/Cold Exposure

• Andy Galpin and Dr. Huberman conversed about how increased respiration rates from exercise can lead to fat loss due to more CO2 (carbon waste) being exhaled.
• Emphasis on consistent exercise adherence over time for sustained fat loss, rather than focusing on the particular type of exercise or nutritional intervention 7.

Deliberate Cold Exposure

• In men, deliberate cold exposure showed a reduction in waist circumference and abdominal fat through increased catecholamines and metabolism.
• Cold showers targeting the head, back of the neck, and upper back are suggested to stimulate brown fat stores and enhance fat loss 8.

A successful fat loss protocol may combine these elements. It's essential to integrate any fat loss strategy with an overall caloric deficit and consider safety and health. Consulting healthcare providers before beginning any new fat loss regimen is also advised.

An optimal learning protocol as discussed by Andrew Huberman involves a few key steps:

1. Calm and Focused Learning: Be calm and focused when acquiring new information, either cognitive or motor skills.
2. Adrenaline Spike After Learning: Spike adrenaline immediately after the learning episode through methods such as cold exposure, breathing techniques, or even consuming caffeine—provided it is done safely and under guidance if necessary 1.
3. Non-Sleep Deep Rest (NSDR): After spiking adrenaline, engage in non-sleep deep rest (NSDR) or take brief naps. This helps the brain to consolidate and process the newly learned information. It is not necessary to perform NSDR immediately after learning but can be delayed by an hour or more 2.
4. Quality Sleep: Optimize sleep later that night and subsequent nights to allow for the strengthening of neural circuits involved in the learning process 3.

   Enhancing Learning with Adrenaline

   Andrew Huberman

   Andrew explains how to enhance learning and memory by spiking adrenaline after learning. He suggests using non-pharmacological methods like cold showers, ice baths, and running to increase adrenaline levels. He also discusses the use of pharmacological methods like caffeine and Alpha GPC, but warns against using prescription drugs without a prescription.

   

   Huberman Lab

   Understand & Improve Memory Using Science-Based Tools | Huberman Lab Podcast #72

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It is highlighted that neural plasticity, which is the basis for learning, occurs during sleep and non-sleep deep rest, reinforcing the learned material and facilitating changes in the brain circuits 4.

Additionally, making errors during learning is useful for increasing neuroplasticity because it queues up the brain to be more alert and focused on subsequent attempts. The recommended rate of errors for optimal learning is to aim for a success rate of about 85%, which means making errors roughly 15% of the time during practice or learning tasks 5.

Incorporating these steps into a learning routine can create an environment that's conducive for both acquiring and retaining new knowledge or skills.