Best way to achieve fatloss


To achieve optimal fat loss, Huberman Lab offers several strategies:

  1. High-Intensity Training: suggests combining high-intensity training (e.g., weight lifting, bodyweight exercises) with low-intensity activities like walking. Doing this routine three or four times a week, especially when fasted, can optimize fat loss. Intense activities release adrenaline, which is a key effector for fat loss by triggering fat oxidation 1.

  2. Understanding Caloric Balance: Dr. explains that fat loss boils down to carbon in vs. carbon out. Less carbon intake or expelling more carbon through breathing can lead to fat loss. This also implies that the macronutrient composition (fats or carbs) is less critical than the total caloric balance for fat loss 2.

  3. Exercise Order and Intensity: recommends exercise types such as high intensity interval training (HIIT), sprint interval training (SIT), and moderate intensity continuous training (MICT) for their different effects on hormone balance and metabolism. The timing and sequencing of these exercises, along with maintaining appropriate intensity levels, play a role in fat loss 3.

    Optimize Fat Loss

    Andrew explains how high-intensity training followed by low-intensity training can optimize fat loss. He also discusses the role of adrenaline in fat loss and how it is triggered by movement of any kind.

    Huberman Lab

    How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21
  4. Muscle Mass and Fat Loss: Dr. emphasizes the importance of sufficient muscle mass for fat loss, recommending a mix of hypertrophy, muscular endurance, and strength training to optimize fat loss. He outlines a strategy for muscle building over time, stressing the importance of long-term planning and adaptation 4.

  5. Sustainable Strategies: discusses the importance of sustainable weight loss, suggesting individuals choose a form of restriction that feels the least restrictive to them. This commitment to a sustainable approach helps ensure long-term success in maintaining weight loss 5.

  6. Fast, Intense, and Steady State Exercises: also details that performing intense exercise for 20 to 60 minutes followed by medium-intensity or low-intensity exercises can help burn more body fat. Training in a fasted state can further facilitate fat loss, as can maintaining low insulin levels, depending on one’s capacity to exercise while fasted 6.

  7. Rapid Weight Loss: While discussing rapid weight loss for events, Huberman notes that early, larger weight loss in obese individuals may increase the likelihood of keeping it off, provided that there is strong buy-in and commitment to maintain the results 7.

Combine these elements into a comprehensive and sustainable fat loss strategy, considering individual preferences and health conditions. It's essential to consult with a healthcare professional before making significant changes to your diet or exercise regimen.