In this episode of Huberman Lab Essentials, Dr. Andrew Huberman explores how the nervous system influences fat loss and highlights specific behaviors and supplements that can accelerate fat burning. He explains how non-exercise movements such as fidgeting and shivering stimulate adrenaline release, thereby boosting fat metabolism. 

Key Points:

Dr. Andrew Huberman explains that fat loss is not solely about "calories in versus calories out," but also how behaviours like fidgeting, cold exposure, and fasted exercise can enhance fat metabolism. He offers science-based tools to activate these biological mechanisms for more effective fat burning. The episode also examines the effects of exercise intensity and fasted workouts on fat burning, and discusses the potential benefits of supplements like caffeine, GLP-1, and berberine.

• Nervous System & Fat Loss: The brain and neurons play a key role in burning fat by releasing adrenaline, which mobilizes and oxidizes fat stored in the body. Fat is not just passively stored—it is directly influenced by neural signals.
•  Fidgeting & Subtle Movement: Low-level movements like fidgeting, pacing, and shivering trigger local adrenaline release, boosting fat metabolism. These movements can significantly increase caloric burn throughout the day—even in people who overeat.
• Cold Exposure & Shivering: Deliberate cold exposure, especially when it induces shivering, activates brown fat through the release of succinate. This process boosts thermogenesis and fat burning. A recommended protocol involves getting in and out of cold water to stimulate shivering.
• Exercise Intensity & Fasting: High-intensity exercise followed by low-intensity “Zone 2” cardio in a fasted state maximizes fat oxidation. Exercising without eating lowers insulin levels and encourages the body to use fat for fuel—especially effective if lasting longer than 90 minutes.
• Supplements: Caffeine, GLP-1 & Berberine: Caffeine (100–400 mg) taken 30–40 minutes before exercise boosts adrenaline and fat burning. Yerba mate stimulates GLP-1, aiding fat metabolism. Prescription GLP-1 analogs (e.g., semaglutide) and natural compounds like berberine also enhance fat oxidation by lowering insulin.
• Diet & Insulin Control: Long-term fat loss is enhanced by maintaining low insulin levels. This can be achieved through lower carbohydrate intake, intermittent fasting, or consistent adherence to any caloric-deficit diet. Individual preference and sustainability matter most for success.