@Andrew Huberman : 我是神经生物学和眼科学教授，长期以来，人们在讨论减肥时严重低估了神经系统的作用。神经系统，包括大脑和脊髓以及它们与身体器官的所有连接，控制着一切。神经元与脂肪细胞相连，可以通过释放肾上腺素来调节脂肪的燃烧。 我们身体中不同类型的脂肪实际上都受到神经元的支配，这些神经元可以改变这些脂肪燃烧的可能性。因此，神经系统是这一过程的主要控制者，它在卡路里消耗方面起着重要作用。 肾上腺素（也称为肾上腺素）是神经元促进脂肪燃烧的关键物质。长期以来，人们认为当我们空腹、进行剧烈运动或处于压力状态时，体内游离的肾上腺素会促进脂肪氧化。但事实并非如此。刺激脂肪氧化的肾上腺素主要来自与脂肪细胞相连的神经元，这是一个局部过程。这意味着我们可以通过特定的运动模式和环境来刺激这些神经元，从而释放脂肪，促进脂肪燃烧，达到减肥的目的。 轻微的运动，例如活动身体，可以刺激神经元释放肾上腺素，从而促进脂肪燃烧。经常活动身体，即使是轻微的活动，也能显著增加脂肪代谢和脂肪减少。发抖本身会促进棕色脂肪的产热作用，从而加速脂肪燃烧。发抖会释放琥珀酸，琥珀酸作用于棕色脂肪，增加产热和脂肪燃烧。 间歇性冷暴露可以有效刺激颤抖，从而促进脂肪燃烧，但需注意安全，避免过冷。短时间运动时，空腹或非空腹运动对脂肪氧化影响不大；长时间中等强度运动时，空腹运动更利于脂肪燃烧。高强度运动时，空腹运动更早地达到脂肪燃烧的转换点。高强度运动后进行低强度运动，空腹状态下进行，可以最大限度地燃烧脂肪。 肾上腺素是各种运动形式促进脂肪燃烧的最终通路。运动前摄入100-400毫克咖啡因可以促进脂肪燃烧，但需注意咖啡因的耐受性。饮用马黛茶可以增加GLP-1，从而促进脂肪燃烧，尤其是在运动前饮用效果更佳。白藜芦醇和二甲双胍可以降低胰岛素水平，从而促进脂肪燃烧。坚持任何一种饮食计划都能导致体重下降，关键在于坚持。保持较低的胰岛素水平有助于促进脂肪燃烧。
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00:57 神经系统在脂肪燃烧中被严重低估，它对脂肪的燃烧起着重要的调控作用。
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01:35 卡路里摄入量与消耗量的平衡是减肥的基础，但消耗量可以通过神经系统调控来加速。
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03:02 神经元与脂肪细胞相连，通过释放肾上腺素来调节脂肪的燃烧。
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04:55 肾上腺素（肾上腺素）是神经元促进脂肪燃烧的关键物质。
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05:56 刺激脂肪氧化的肾上腺素主要来自与脂肪细胞相连的神经元，而非肾上腺。
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06:09 通过特定的运动模式和环境刺激神经元释放肾上腺素，可以有效促进脂肪燃烧。
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10:38 轻微的运动，例如活动身体，可以刺激神经元释放肾上腺素，从而促进脂肪燃烧。
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11:06 经常活动身体，即使是轻微的活动，也能显著增加脂肪代谢和脂肪减少。
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14:11 发抖本身会促进棕色脂肪的产热作用，从而加速脂肪燃烧。
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14:35 发抖会释放琥珀酸，琥珀酸作用于棕色脂肪，增加产热和脂肪燃烧。
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15:58 间歇性冷暴露可以有效刺激颤抖，从而促进脂肪燃烧，但需注意安全，避免过冷。
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21:16 短时间运动时，空腹或非空腹运动对脂肪氧化影响不大；长时间中等强度运动时，空腹运动更利于脂肪燃烧。
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22:15 高强度运动时，空腹运动更早地达到脂肪燃烧的转换点。
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23:50 高强度运动后进行低强度运动，空腹状态下进行，可以最大限度地燃烧脂肪。
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26:23 肾上腺素是各种运动形式促进脂肪燃烧的最终通路。
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30:10 运动前摄入100-400毫克咖啡因可以促进脂肪燃烧，但需注意咖啡因的耐受性。
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31:25 饮用马黛茶可以增加GLP-1，从而促进脂肪燃烧，尤其是在运动前饮用效果更佳。
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33:35 白藜芦醇和二甲双胍可以降低胰岛素水平，从而促进脂肪燃烧。
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34:43 坚持任何一种饮食计划都能导致体重下降，关键在于坚持。
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35:35 保持较低的胰岛素水平有助于促进脂肪燃烧。
00:00
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. 语法解析
00:11
- I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. This podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. Today, we're going to talk about the science 语法解析
00:31
of tools for fat loss. Today's episode is mainly going to be focused on how the nervous system, neurons, and some of the cells they collaborate with like glia and macrophages, how those encourage or can encourage accelerated fat loss because it turns out they can. Remember your nervous system, which includes your brain and your spinal cord and all the connections that they make with the organs of the body, 语法解析
00:57
governs everything. The nervous system and the role of the brain and other neurons has been vastly overlooked in the discussion about losing fat. Now, I would be remiss and I'd probably come under a pretty considerable attack if I didn't just acknowledge upfront a core truth of, 语法解析
01:16
metabolic science and also of neuroscience, frankly, which is that calories in versus calories out, meaning how many calories you ingest versus how many calories you burn is the fundamental and most important formula in this business of fat loss and weight management in general. 语法解析
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There's simply no way around the fact that if you ingest far more calories than you burn, you're likely to gain weight. And a good portion of that weight is likely to be adipose tissue, fat. 语法解析
01:48
It's also true that if you ingest fewer calories than you burn, that you will lose weight and that a significant portion of that will come from body fat. What portion depends on a number of factors, but that simple formula is important. So a calorie is a calorie as a unit of energy, and we need to accept and acknowledge this calories in, 语法解析
02:10
meaning calories ingested versus calories burned formula, but the calories burned portion is strongly influenced by a number of things that you can control that can greatly accelerate or increase the amount of adipose tissue or the proportion of adipose tissue that you burn in response to exercise and food. Today, we're going to talk about the fact that your body fat of various kinds, and there are several kinds of body fat, 语法解析
02:39
are actually innervated by neurons. Neurons connect to your body fat and can change the probability that that body fat will be burned or not. So your nervous system is the master controller of this process. And it plays a strong role in the calories out, the calories burned component. So let's talk about fat utilization. Let's talk about how fat is converted into energy 语法解析
03:02
which is sometimes also called fat burning. There's two parts to this process. One is fat mobilization. And the second is fat oxidation or utilization. And that's a process called lipolysis. Fat cells can be visceral around our viscera, our organs, or they can be subcutaneous under our skin. Stored fat, 语法解析
03:25
has two parts that are relevant here. It's got the fatty acid part, and that's the part that your body can use. And that's attached to something called glycerol, and they're linked by a backbone. To mobilize fat, you got to break the backbone between glycerol and these fatty acids, okay? That's accomplished by an enzyme called lipase, but you can forget all that if you want. Remember, we're just trying to mobilize fat. So the first step is to get those fatty acids moving around in the bloodstream, to get them out of those fat cells 语法解析
03:54
and then they can travel and be used for energy. They're going to go into cells that can use them for energy. And once they are inside those cells, they're still not burned up. You need to oxidize them. They need to be moved into the mitochondria. 语法解析
04:14
and then they can be converted into ATP, into energy. So just to really zoom out again to make sure I don't lose anybody, you got to mobilize the fat, then you have to oxidize the fat. And many of the things that the nervous system can do is to increase the mobilization of fat 语法解析
04:30
but also the oxidation of fat. So what are these neurons that connect to fat doing? What are they releasing exactly? How do they actually increase fat mobilization and how do they increase fat oxidation, burning of fat? Well, there are a couple of things that they release that encourage that process. And the main one that you need to know about is epinephrine or adrenaline. 语法解析
04:55
The conversion of these fatty acids into ATP in the mitochondria of cells is favored by adrenaline, okay? And adrenaline is released from two sources. Adrenaline is released from the adrenal glands, which sit atop our kidneys and our lower back. And it's also released from the so-called sympathetic nervous system, although that name is a bit of a misnomer because it has nothing to do with sympathy, has to do with stimulating alertness and promoting action of the body. 语法解析
05:26
It was thought for a long time that adrenaline swimming around in your body of when you're fasted, because fasting can increase adrenaline, or when you're engaging in intense exercise, or when you're stressed is going to promote fat oxidation. That's actually not the case. The adrenaline that stimulates fat oxidation, the burning of fat, is coming from neurons that actually connect to the fat. It's a local process. And this is very important 语法解析
05:56
because it means that what you do, the specific patterns of movements and the specific environment you create that can stimulate these particular neurons 语法解析
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to activate fat, meaning to release fat, to mobilize it, and then to burn it is going to be a powerful lever that you can use in order to increase fat loss. Okay, so let's talk about how to activate the nervous system in ways that it promotes more liberation, movement, mobilization of fat, and more oxidation of fat. 语法解析
06:30
I'd like to take a quick break and acknowledge one of our sponsors, David. David makes a protein bar unlike any other. It has 28 grams of protein, only 150 calories and zero grams of sugar. That's right, 28 grams of protein and 75% of its calories come from protein. This is 50% higher than the next closest protein bar. David protein bars also taste amazing. Even the texture is amazing. 语法解析
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My favorite bar is the chocolate chip cookie dough. But then again, I also like the new chocolate peanut butter flavor and the chocolate brownie flavored. Basically, I like all the flavors a lot. They're all incredibly delicious. In fact, the toughest challenge is knowing which ones to eat on which days and how many times per day. 语法解析
07:08
I limit myself to two per day, but I absolutely love them. With David, I'm able to get 28 grams of protein in the calories of a snack, which makes it easy to hit my protein goals of one gram of protein per pound of body weight per day. And it allows me to do so without ingesting too many calories. I'll eat a David protein bar most afternoons as a snack. And I always keep one with me when I'm out of the house or traveling. 语法解析
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They're incredibly delicious. And given that they have 28 grams of protein, they're really satisfying for having just 150 calories. If you'd like to try David, you can go to davidprotein.com slash Huberman. Again, that's davidprotein.com slash Huberman. So one of the most powerful ways to stimulate epinephrine, which is also called adrenaline, from these neurons is through movement. The type of movement that I'm referring to is extremely subtle, shivering. 语法解析
07:59
is a strong stimulus for the release of adrenaline, epinephrine into fat and the increase in fat oxidation and mobilization. And there are other subtle forms of movement that can greatly increase fat metabolism and fat loss. There was a group in England during the 1960s and 70s that discovered a pathway by which subtle forms of movement can greatly increase fat loss. 语法解析
08:29
This is the work of Rothwell and Stock. It's very famous in the thermogenesis literature. And I learned about this early on when I was an undergraduate. And I asked, how did they come across this? And here's how the story goes. They were aware that some people overeat and yet don't put on weight. Other people overeat even just a little bit and they seem to accumulate extra adipose tissue. 语法解析
08:56
Now this is long before all the discussions about microbiome and hormone factors. And, you know, as long before it, many of the hormone factors besides insulin had even been discovered. What they did was they examined people who overate and did not gain weight. And what they observed was that those people engaged in lots of subtle movement throughout the day. In other words, they were fidgeters and that's what they call them. And in 2015, and again in 2015, 语法解析
09:26
there've been studies that have explored this using some modern metabolic tracking and indeed simply moving a lot, being a fidgeter, bouncing your knee, standing up and pacing several times or many times throughout the day 语法解析
09:42
led to considerable amounts of fat loss and weight loss when people were ingesting the same amount of food. If they overate, they were able to compensate and burn off that food. So for people that are overweight, who are kind of averse to exercise, fidgeting might actually be a good entry point. Now that's great. And you can think about the protocols, but I want to nest that protocol in what I said before, which is that 语法解析
10:11
Fat is controlled by these neurons and the epinephrine they release. Those subtle movements of our core musculature, not just the core, but all our limbs and our musculature, those low level movements, they trigger epinephrine release from these neurons and they stimulate the mobilization of fat. And then that fat is oxidized at higher rates. So what's the protocol? Fidget. 语法解析
10:38
If you're really interested in burning calories and you already exercise, you want to burn more or you don't have the opportunity to exercise or you're a versed exercise for whatever reason, fidgeting movements, staccato movements, standing up, walking around, pacing, all the sort of nervous activities that we're so critical of in other people and sometimes in ourselves are actually mobilizing and oxidizing a lot of fat and a lot of energy. 语法解析
11:06
And while this probably won't compensate for chronic overeating, the caloric burn from this is considerable and very likely can offset a meal that had excessive calories or a kind of steady state of eating too much. Now it should make sense why shivering is one of the strongest stimuli that one can incorporate to stimulate 语法解析
11:34
Now, shivering is almost always associated with cold. We think shivering, we think cold because when we get cold, we shiver. And there are two ways that shivering can increase fat loss. And there are several ways that you can use shivering. You can leverage shivering and you can leverage cold to accelerate fat loss, but you have to do it correctly. And most of the people 语法解析
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that are using cold and frankly suggesting cold as a means to increase metabolism fat loss are suggesting the exact wrong protocol. Most people out there are using cold exposure, typically by taking cold showers or by getting into cold water of some other kind, a lake or a river or a cold bath or an ice bath, 语法解析
12:22
Since today we're talking about accelerating fat loss through the use of science-based tools, I want to emphasize a study that was published in Nature just a couple of years ago showing exactly how cold increases metabolism and fat loss. So we have several kinds of fat, three kinds in fact. We have white fat, white adipose tissue, and we have brown fat or brown adipose tissue. 语法解析
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And there's a third kind, which is beige adipose tissue. White fat is the type that we traditionally think of as fat, subcutaneous fat. And it is not particularly rich in mitochondria. It is there as an energy storage site. And we have to mobilize the fat out as we talked about before and burn it up elsewhere. Brown fat largely exists between our shoulder blades and on the back of our neck, between the scapulae. 语法解析
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and it's rich with mitochondria, which is why it's called brown fat. And brown fat has a particular biochemical cascade whereby it can take food energy and it can take food basically, break it down and convert it into energy within those cells. But unlike fatty acids from white fat, which have to travel elsewhere, get broken down in mitochondria and convert into ATP, et cetera, used by the mitochondria rather, 语法解析
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Brown fat is thermogenic. It can actually use energy directly. Cold causes the release of adrenaline from your adrenals, and it causes the release of epinephrine from these neurons that connect to fat. The paper published in Nature shows that it is shivering itself. 语法解析
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that causes the brown fat to increase your burning, your burn rate and your metabolism. And it works like this. When you get into cold and you shiver, the shivering, that low level movement of the muscle, those small movements triggers the release of a molecule called succinate, S-U-C-C-I-N-A-T-E, succinate. And succinate is a molecule 语法解析
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acts on the brown fat to increase brown fat thermogenesis and fat burning overall. The question then is how long to get into that cold environment and how cold should that environment be? So first let's talk about how long to get into that cold environment. It turns out that if you want to trigger the shiver, what you want to do is to get into the cold and then get out of the cold and typically not dry off 语法解析
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and then get back into the cold and out of the cold. That will definitely stimulate more shivering than just getting into the cold itself. So how cold should it be? And look, if you get into water that's very, very cold, it can actually shock your heart. It can actually give you a heart attack if it's truly, truly ice cold and you're not adapted to that. So proceed with caution, please. I'm not a physician and I don't want to see anyone get hurt. 语法解析
15:29
just cold enough to be uncomfortable is a good place to start. So for some of you, that's going to be 60 degrees. For some of you, that's going to be 55 degrees. For some of you, it's going to be high 30s, right? Depends on how cold adapted you are. So what you need to do is find a temperature that you can get into one to five, probably one to three times a week if you really want this to accelerate fat loss. And you want to get in until you just start to shiver. And then you want to get out and not dry off. 语法解析
15:58
Wait anywhere from one to three minutes and then get back into the cold. So here's a potential kind of sets reps protocol that you can play with. Find a temperature that induces shiver for you. That's going to vary depending on your cold tolerance and how cold adapted you are. One to three, maybe five times a week, get in until you, or get under the shower or whatever it is until you start to shiver, genuinely shiver. Then you're 语法解析
16:25
After about a minute or so, get out, spend one to three minutes out, but don't dry off. Get back in for anywhere from one to three minutes, but try and access the shiver point again. And you might do three repetitions of that. So it's three times in and three times out total. I'd like to take a quick break and acknowledge our sponsor, AG1. 语法解析
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AG-1 is a vitamin mineral probiotic drink that also contains adaptogens. I started taking AG-1 way back in 2012, long before I even knew what a podcast was. I started taking it and I still take it every single day because it ensures that I meet my quota for daily vitamins and minerals and it helps make sure that I get enough prebiotics and probiotics to support my gut health. 语法解析
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health. Over the past 10 years, gut health has emerged as something that we realize is important not only for the health of our digestion, but also for our immune system and for the production of neurotransmitters and neuromodulators, things like dopamine and serotonin. In other words, gut health is critical for proper brain function. Now, of course, I strive to eat healthy whole foods from unprocessed sources for the majority of my nutritional intake, but 语法解析
17:28
But there are a number of things in AG1, including specific micronutrients that are hard or impossible to get from whole foods. So by taking AG1 daily, I get the vitamins and minerals that I need, along with the probiotics and prebiotics for gut health, and in turn, brain and immune system health, and the adaptogens and critical micronutrients that are essential for all organs and tissues of the body. 语法解析
17:49
So anytime somebody asks me if they were to only take one supplement, what that supplement should be, I always say AG1 because AG1 supports so many different systems in the brain and body that relate to our mental health, physical health, and performance. If you'd like to try AG1, you can go to drinkag1.com/huberman. For this month only, April 2025, AG1 is giving away a free one month supply of omega-3 fish oil, along with a bottle of vitamin D3 plus K2. 语法解析
18:16
As I've highlighted before in this podcast, omega-3 fish oil and vitamin D3 plus K2 have been shown to help with everything from mood and brain health to heart health and healthy hormone production and much more. Again, that's drinkag1.com slash Huberman to get the free one month supply of omega-3 fish oil plus a bottle of vitamin D3 plus K2 with your subscription. Next, I'd like to move to exercise and how particular timing and types of exercise can vastly improve fat loss. 语法解析
18:45
The topic of exercise is a kind of controversial one. I think the most simple way, the most fluid way to have this conversation about exercise and fat loss is in terms of three general types of training. And those are high intensity interval training, so-called HIIT, H-I-I-T. So high intensity interval training, 语法解析
19:07
Sprint interval training. So that's going to be very high intensity or SIT or moderate intensity continuous training, MICT. So we've got hit, sit and micked. If you'd like to map this to VO2max, SIT, this sprint interval training was defined as all out greater than 100% of VO2max bursts of activity that last eight to 30 seconds. 语法解析
19:33
interspersed with less intense recovery periods. So this would be sprinting down field for eight to 30 seconds, then maybe walking back for about a minute or two and then sprinting again and then continuing. So that would be SIT. Hit H-I-I-T. 语法解析
19:48
It's defined as submaximal, so 80 to 100% of VO2 max bursts of activity that lasts 60 to 240 seconds interspersed with less intense recovery periods. MICT, okay, this moderate intensity continuous training is steady state cardio, sometimes called zone two cardio these days on the internet. 语法解析
20:09
which is performed continuously for 20 to 60 minutes at moderate intensity of 40 to 60% of VO2 max, or if you prefer heart rate, 55 to 70% of max heart rate. Okay. 语法解析
20:21
So we can think about high, medium and low intensity exercise. Although low intensity usually means that you could carry on a conversation or maybe you'd have to gasp every few steps or so while trying to talk and run. That's I think going to be the most useful way to have this conversation that we're having now because there's so many different forms of exercise that people do and intensity is important. Let's ask the question that I think many people are wondering about. 语法解析
20:49
which is, is it better, meaning do you burn more fat if you do your exercise fasted? And fasted in this respect could be that you wake up in the morning, you've been fasting all night, you just hydrate and you exercise. For short periods of training, it doesn't really seem to matter whether or not you eat before training or you don't if your goal is fat oxidation. At a period of about 90 minutes, 语法解析
21:16
of moderate intensity exercise. There's a switch over point whereby if you ate before the exercise, you will reduce, excuse me, you will burn far less fat from the 90 minute point onward than you would if you had gone into the training fasted. Now, there are also studies that point to the fact that you don't have to wait to 90 minutes in order to get this enhanced fat burning effect. 语法解析
21:46
If one does high intensity training or even the very high intensity forms of training like sprints or squats or deadlifts or any kind of activity that can't be maintained for more than these eight or I would say up to 60 seconds. So a set of lifting weights repeated, repeated. If that's done for anywhere from 20 minutes, so weight training or power lifting or these kinds of things or kettlebell swings or up to 60 minutes, 语法解析
22:15
Well, then the switchover point in which you can burn more fat if you go into that fasted comes earlier. And this makes sense because there's nothing holy about the 90 minute point for medium intensity zone two cardio. That 90 minute point is the point in which the body shifts over from mainly burning glycogen 语法解析
22:38
basically sugar that comes from muscles or the liver and realizes this is going on for a while. I'm going to shift over to a storage site fuel that is, 语法解析
22:51
is in reserve like body fat. This is something that has to do with the milieu of various hormones. What has to happen is insulin has to go down far enough. So if you ate before the exercise, you'd have an increase in insulin. If you ate carbohydrates, you'd have a bigger increase in insulin. Fat and proteins indeed will have lower amounts of insulin and fasting will give you the lowest amount of insulin. Well, then that switchover point is going to come earlier in the exercise. And if you 语法解析
23:19
Think about if you were to do something high intensity for 20, 30, 40 minutes, so maybe lift weights and then get into zone two cardio. If you were fasted, the literature says that you're going to burn more body fat per unit time than if you had eaten before or during the exercise. So what does this mean? This means if you want to burn more body fat, if it's in your protocols and you've been approved to do this safely, exercise intensely for 20 to 60 minutes, 语法解析
23:50
the higher the intensity, obviously the shorter that bout is going to be and then move over into zone two cardio. And if you do that fasted, then indeed you will burn a higher percentage of body fat. But if you can't even get to the exercise, if you're somebody who just can't do the training at all, you're unwilling to, or you're incapable of training unless you eat something, then obviously eating something makes the most sense. And what you eat prior to exercise, that's a whole other conversation. 语法解析
24:15
that people argue about and fight about whether or not you should go into it with low carbohydrates or higher carbohydrates, all of that. But in general, the theme there is very simple, which is that you want insulin levels to be pretty low if your goal is body fat reduction. This could be distilled into a simple protocol whereby three or four times a week, you do high intensity training followed by either nothing or followed by low intensity training, especially if you're able to do that fasted. 语法解析
24:44
And I should just mention that none of this stuff about fasted is about performance. If you want to perform really well, you want to, this is for reasons of performance and you want to, you know, it's for a sport or a competition, it's not for body fat purposes. Well, then all of this kind of falls away and is modified by what's ideal to eat for performance. But what we're talking about today is how to optimize body fat loss. So I think you get the principle now, but you should all be asking yourselves as scientists of yourselves, 语法解析
25:14
why would it be that certain patterns of exercise would lead to more or less fat loss? And again, it has to do with the neurons. It has to do with how we engage the nervous system. So while non-exercise activity induced thermogenesis, NEAT, the fidgeting, and cold can induce thermogenesis by engaging shiver type movement or low level movements, 语法解析
25:35
Big movements that are of very high intensity, meaning they require a lot of effort, deploy a lot of adrenaline, epinephrine from our neurons and signal particular types and amounts of fat thermogenesis, fat oxidation. Whereas low level intensity exercise, low or moderate intensity exercise, you know, walking, running, biking, where you can do that easily, there's not very much adrenaline release. So 语法解析
26:02
Adrenaline and AKA epinephrine is really the final common path by which movement of any kind, whether or not it's low level shiver or whether or not it's lifting a barbell, sprinting up a hill or doing a long bike ride. Adrenaline is the effector of fat loss. It's the trigger and it's the effector. 语法解析
26:23
So now I want to turn our attention to compounds that increase epinephrine and adrenaline, as well as compounds that work outside the adrenaline epinephrine pathway to increase the rates of fat loss. 语法解析
26:37
I almost always save compounds and supplements and things of that sort to the end, because I do believe that people should look first toward behavioral tools and an understanding of the science before they look toward a supplement or a particular thing that they can extract from diet. 语法解析
26:55
This is mainly to try and shift people away from the kind of magic pill phenomenon or the idea that there is a magic pill because there really isn't. And frankly, there never will be, but there are some compounds that can greatly increase fat oxidation and mobilization and understanding which compounds increase oxidation or mobilization 语法解析
27:14
can be very useful if your goal is to accelerate fat loss. I'd like to take a quick break and thank one of our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing you don't. 语法解析
27:25
That means the electrolytes, sodium, magnesium, and potassium in the correct ratios, but no sugar. We should all know that proper hydration is critical for optimal brain and body function. In fact, even a slight degree of dehydration can diminish your cognitive and physical performance to a considerable degree. It's also important that you're not just hydrated, 语法解析
27:43
but that you get adequate amounts of electrolytes in the right ratios. Drinking a packet of Element dissolved in water makes it very easy to ensure that you're getting adequate amounts of hydration and electrolytes. To make sure that I'm getting proper amounts of both, I dissolve one packet of Element in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning. 语法解析
28:03
I'll also drink a packet of Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes. There are a bunch of different great tasting flavors of Element. I like the watermelon. I like the raspberry. I like the citrus. Basically, I like all of them. If you'd like to try Element, you can go to drinkelement.com slash Huberman to claim an Element sample pack with the purchase of any Element drink mix. 语法解析
28:26
Again, that's drinkelement spelled L-M-N-T. So it's drinkelement.com/huberman to claim a free sample pack. There are things that people can ingest that will allow them to oxidize more fat. And that occurs mainly by increasing the amount of epinephrine that is released from neurons that innervate fat tissue. One of the more common ones is one that you may already be using, which is caffeine. It's well established that caffeine can enhance performance 语法解析
28:57
if you're caffeine adapted. Now, caffeine for burning more fat, for oxidizing and mobilizing more fat is an interesting one. It can be effective at dosages up to 400 milligrams. 400 milligrams is… 语法解析
29:11
roughly a cup and a half of coffee or two cups of coffee. Nowadays, there's a lot more caffeine in coffee. So if you go to a typical cafe and you were to get their medium size, that would have close to a gram of caffeine, which is why if you're a regular caffeine consumer and you don't get that gram of caffeine in your coffee each day, you will get a headache. It can cause constriction and dilation of blood vessels in ways that's complicated, but you'll get a headache. 语法解析
29:41
Caffeine can enhance the amount of fat that you burn in any duration of exercise, and it can shift the percentage of fat that you oxidize compared to glycogen, unless you take that caffeine and it ramps you up so much that you're training really, really intensely. The bottom line is if you like caffeine and you can use it safely, ingesting somewhere between 100 and 400 milligrams of caffeine prior to exercise, somewhere between 30 to 40 minutes before exercise, 语法解析
30:10
can be beneficial if we're talking about fat oxidation, burning more body fat. And if caffeine is the kind of the entry point for most people of using compounds to increase the rate or percentage of fat loss in exercise and even at rest, what are some of the other things that are useful and interesting? Well, in terms of tools that are actionable and have reasonable safety margins, I've talked before about something called GLP-1, 语法解析
30:38
This is something that can be triggered by the ingestion of yerba mate. Mate increases GLP-1. GLP-1 is in the glucagon pathway. So let's just quickly return to our biochemistry. As you recall, fat is mobilized from body fat stores. 语法解析
30:55
and then it's burned up, it's oxidized in cells. It actually needs to be converted into ATP and those fatty acids are essentially converted into ATP in the mitochondria of the cell. High insulin prevents that from happening and glucagon facilitates that process. Glucagon facilitates that process through increases in GLP-1. The short takeaway is mate 语法解析
31:25
increases GLP-1 and yes, increases the percentage of fat that you'll burn. It increases fat burning. And that is especially true, it turns out from the scientific literature, if you ingest mate prior to exercise of any kind. So if you want to burn more fat, 语法解析
31:43
Drinking mate before exercise is good. Drinking it at rest when you're not exercising will also help shift your metabolism toward enhanced burning of fat by increasing fat oxidation. Now there's a whole category of pharmaceuticals that's being developed right now that are in late stage trials or are in use for the treatment of diabetes, which capitalize on this GLP-1 pathway. 语法解析
32:10
They go by various names and there are people on the internet who are selling these things. They are prescription drugs. And I want to emphasize that they are prescription drugs. And you obviously wouldn't want to use any of these without a prescription and a requirement. It does seem that they are effective for the treatment of certain kinds of diabetes and lead to fairly significant 语法解析
32:31
weight loss, and reduction in appetite. So this is kind of the modern version of GLP-1 is pharmaceuticals of GLP-1 metabolism are drugs such as somatic, I can never pronounce this, 语法解析
32:46
I can't seem to pronounce many things it seems. Semaglutide is the way I would pronounce it. In any case, this compound increases GLP-1. It's actually a GLP-1 analog in some cases, and they go by various types of trade names. 语法解析
33:03
And again, the semaglutide is the prescription version of the, it's kind of the heavy artillery GLP-1 stimulant. And again, should be only explored with a prescription. So those are the compounds that really increase fat oxidation directly. There are going to be a number of things that impact insulin and glucagon. 语法解析
33:26
that are going to shift the body toward more fat burning. And so for instance, berberine, which comes from a plant, 语法解析
33:35
or metformin are compounds that are now in kind of growing use for reducing blood glucose. They are very potent at reducing blood glucose, which will reduce insulin because the job of the hormone insulin is to essentially manage glucose in the bloodstream. So there are a huge gallery of compounds that will reduce insulin and thereby can increase 语法解析
33:58
And that's because, as I mentioned before, fat oxidation, this conversion of fatty acids into ATP in the mitochondria is inhibited by insulin. So if you keep insulin low, you're going to increase that process, which brings us full circle back to the issue of diet and nutrition. There is really solid evidence 语法解析
34:20
from the Gardner lab at Stanford and from other labs showing that when you look at different diets, you look at low fat diets, high fat diets, keto diets, intermittent fasting, provided people stick to their particular diet, it doesn't really matter which diet you follow. You can still get a caloric deficit and you get weight loss. 语法解析
34:43
Adherence, however, is always an issue. And so what I always say is that you want to use the eating plan that is obviously beneficial to your health, but the one that allows you to adhere to whatever it is that the particular nutrition protocol is, right? If you can't stick with something, then it's not very worthwhile. But from the purely scientific standpoint, there's also an advantage to keeping insulin low. 语法解析
35:09
Now that doesn't necessarily mean you go to zero carbohydrate. I've talked before about my preferred way of eating is to go low or no carbohydrate throughout the day for alertness, to get that adrenaline release and the focus that goes with it, et cetera, and the ability to think and move and do all the things I need to do during the day. And then I eat carbohydrates at night because it facilitates the transition to sleep. That's what works for me. But when insulin is low, you do place your system 语法解析
35:35
in a position to oxidize more fat. And so that's why I think a lot of people do see benefit from lower carbohydrate or moderate carbohydrate diets, because when insulin is low, you are in a position to oxidize more fat, both from exercise and at rest. So once again, we've covered an enormous amount of material. 语法解析
35:55
We've talked about the science of fat loss. And in particular, we've explored this topic from the perspective of the nervous system, how neurons and in particular the release of things like adrenaline, epinephrine can facilitate fat mobilization and oxidation. We talked about NEAT, fidgeting, this non-exercise type movement that can greatly increase caloric burn. 语法解析
36:23
and why that is. We talked about shiver, another form of non-exercise movement that can really increase both caloric expenditure due to the shiver, due to the movement, as well as increase thermogenesis, the heating up of the body through things like brown fat, and even the conversion of white fat to brown fat, which is a good thing if you want to oxidize fat. 语法解析
36:46
We talked about cold as a particular stimulus to induce shiver and how to use getting into and out of cold as a way to stimulate shiver and avoid cold adaptation so that you continue to oxidize and burn fat, if that's your goal. Talked about exercise, how rather than thinking about cardiovascular or weight training exercise, that we should perhaps look through the lens of this adrenaline system and how it interacts with fat stores. 语法解析
37:15
and think about low, medium or high intensity exercise, whether or not we show up to that fasted or not. Turns out showing up to that fasted can be useful if you start with high intensity movements and then move into lower intensity type exercise. If you're going to go long duration, it probably doesn't matter unless you're exercising longer than 90 minutes, whether or not you eat or not. We talked about caffeine as a stimulant. 语法解析
37:43
and a stimulus for epinephrine and adrenaline release as a way to access more fat metabolism. And last but not least, I want to thank you for your time and attention today, and thank you for your interest in science. 语法解析
Edit:2025.04.04
核心信息: 这一期 Huberman Lab Essentials 重点探讨了神经系统在加速脂肪减少（减脂）中的关键作用。虽然“摄入卡路里 vs 消耗卡路里”是基础，但神经系统，特别是通过释放肾上腺素 (Epinephrine/Adrenaline)，能显著影响“消耗卡路里”这一环节，从而提供加速减脂的有力工具。
关键要点与工具:
总结: 神经系统是控制脂肪燃烧的关键。通过利用颤抖（冷暴露诱发或日常微小活动）、优化运动时机和强度（如空腹进行高强度后接低强度训练）以及谨慎使用某些化合物（如咖啡因、马黛茶），可以有效调动神经系统释放肾上腺素，从而加速脂肪的动员和氧化，达到更好的减脂效果。
Edit:2025.04.04
本期 Huberman Lab 精华版深入探讨了利用科学工具实现脂肪减少，特别聚焦于神经系统在此过程中扮演的关键角色。该节目首先确立了其目标，即回顾往期内容，为观众提供关于身心健康和提升表现的最有效、可操作的科学建议。主持人 Andrew Huberman 教授强调，虽然播客独立于其在斯坦福大学的教学研究工作，但旨在向公众免费提供科学知识及相关工具。
节目指出，在减脂的讨论中，神经系统及其组成部分（如大脑、神经元、神经胶质细胞和巨噬细胞）的作用常被忽视，然而它们能够显著促进脂肪的加速减少。神经系统作为身体的总控制器，支配着一切生理过程。虽然承认“摄入卡路里 vs 消耗卡路里”是体重管理和减脂最基础、最重要的公式——摄入远超消耗易增重（多为脂肪），摄入少于消耗则减重（部分来自脂肪）——但节目重点阐述了神经系统如何强烈影响“消耗卡路里”这一环节。
一个核心观点是，人体内的不同种类脂肪组织（包括白色、棕色和米色脂肪）实际上是被神经元直接支配的。这些神经连接能够改变脂肪被储存或被燃烧的概率。脂肪利用，或称脂肪燃烧，包含两个主要步骤：脂肪动员（lipolysis），即分解储存的脂肪（甘油三酯）释放出脂肪酸；以及脂肪氧化，即在线粒体中将这些脂肪酸转化为能量（ATP）。神经系统可以通过释放化学信号来促进这两个过程。
其中，最关键的信号分子是肾上腺素（epinephrine，也称 adrenaline）。肾上腺素有利于线粒体将脂肪酸转化为 ATP。它主要来自两个源头：肾上腺和交感神经系统。然而，节目特别强调，对脂肪氧化起决定性作用的并非血液中循环的肾上腺素，而是由直接连接到脂肪组织的神经末梢局部释放的肾上腺素。这意味着通过特定的行为和环境刺激这些神经元，可以成为增加脂肪减少的有力手段。
节目随后介绍了具体激活神经系统以促进脂肪动员和氧化的方法。首先是非运动性活动产热（NEAT），指的是日常生活中各种细微的、非刻意锻炼的身体活动，如坐立不安、抖腿、踱步、频繁站立等。研究（追溯到 Rothwell 和 Stock 的工作）发现，这类活动能显著增加卡路里消耗和脂肪减少。即使是微小的肌肉运动也能触发局部肾上腺素释放，促进脂肪动员和氧化。因此，增加日常的“小动作”或“坐立不安”被推荐为一种减脂策略，尤其适合不便或不愿进行正式锻炼的人群。
其次是利用颤抖（shivering）来促进脂肪减少。颤抖是一种强烈的刺激，能促使肾上腺素释放到脂肪组织中。寒冷环境是诱发颤抖的常见方式。当身体因寒冷而颤抖时，肌肉会释放一种名为琥珀酸盐（succinate）的分子。琥珀酸盐作用于富含线粒体的棕色脂肪组织，增加其产热能力，从而提高整体新陈代谢和脂肪燃烧速率。节目指出，持续适应寒冷会减少颤抖，从而降低其减脂效果。因此，推荐的冷暴露方案并非长时间浸泡或适应，而是间歇性地诱发颤抖：进入冷环境（如冷水淋浴或浸泡，温度需个体化选择，以刚好引发不适和颤抖为宜，注意安全）直至开始颤抖，然后离开，不擦干身体，在室温下停留1-3分钟，再次进入冷环境诱发颤抖，如此重复2-3次。每周进行数次。
接着讨论了运动。节目将运动分为高强度间歇训练（HIIT）、冲刺间歇训练（SIT）和中等强度持续训练（MICT，或称 Zone 2 有氧）。关于空腹运动是否能燃烧更多脂肪的问题，结论是：对于短时间运动影响不大；但对于中等强度运动，持续约90分钟后，空腹状态下燃烧的脂肪比例会显著高于进食后运动；对于高强度运动（如力量训练、冲刺，持续20-60分钟），空腹状态能让身体更早地切换到以脂肪为主要燃料的状态。这主要是因为空腹时胰岛素水平较低，而低胰岛素有利于脂肪的动员和氧化。因此，若以最大化减脂为目标，一种有效的策略是在空腹状态下先进行高强度训练，随后进行低至中等强度的有氧运动。再次强调，所有类型的运动，其促进脂肪减少的最终共同途径都是通过刺激肾上腺素的释放。
最后，节目探讨了可以影响脂肪代谢的化合物和补充剂，但提醒应先注重行为工具。咖啡因是一种常见的选择，它能增加肾上腺素释放，提高运动表现（对适应者而言），并在运动前摄入（100-400mg）时有助于增加脂肪氧化。马黛茶（Yerba Mate）则通过增加 GLP-1（一种调节血糖和饱腹感的激素）来促进脂肪燃烧，尤其在运动前饮用效果更佳。节目还提及了利用 GLP-1 通路的处方药物，如司美格鲁肽（Semaglutide），它们能有效减重，但必须在医生指导下使用。此外，像小檗碱（Berberine）和二甲双胍（Metformin）这类能降低血糖和胰岛素水平的物质，也能间接创造更有利于脂肪氧化的环境，因为高胰岛素会抑制脂肪燃烧。
在饮食方面，虽然坚持任何能造成卡路里赤字的饮食都能减重，但保持较低的胰岛素水平（通常通过调整碳水化合物摄入实现）确实能使身体更容易氧化脂肪。选择何种饮食，关键在于其是否健康且能被个体长期坚持。
总而言之，该期 Huberman Lab 精华版系统地阐述了神经系统在脂肪减少过程中的核心调控作用，并提供了一系列基于科学原理的实用工具，包括利用 NEAT、策略性冷暴露诱发颤抖、优化运动时机与强度组合，以及审慎考虑某些化合物，旨在帮助听众更有效地利用神经系统的力量来加速实现减脂目标。
Edit:2025.04.04