Neuroscientist: How to ACTUALLY Lose Fat with Exercise

Andrew Huberman shares 5 tips for accelerating fat loss through exercise.

00:00 Intro
00:30 Exercise & Fat Loss
01:11 3 Types of Training
02:11 Fasted vs Unfasted Exercise
02:46 The 90 Minute Rule
03:52 High Intensity Training & Fat Oxidation
06:39 Pre-Exercise Foods for Fat Oxidation
07:16 Post-Exercise Fat Oxidation

This video is a condensed and highly edited version of the full 94 minute podcast from @HubermanLab. We highly recommend watching the full episode and following the pod.

Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.

Speaker: Andrew Huberman
YouTube: @hubermanlab

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[AnnaLorris]

Good info! Just finished reading "Health and Beauty Mastery" — what an eye-opener! This book exposes so many hidden truths about the beauty and health industry that no one talks about!

[inglescatalunya]

You simply cannot deplete your glycogen stores in 20 minutes... The muscles and the liver store approx. 400-600 grams of glycogen (depending on size and muscularity), which equals 2000 calories. No way you're gonna burn through this in 20 minites.

[deputydadbod]

I keep trying to give this guy a shot because he's all over the internet but I just can't. Dude might as well be Vshred with his ability to interpret and pick out pieces of studies that fit his ideas and disregard the rest. There are no studies that show fasted exercise gives any meaningful change in fatloss. That means that though there is a difference after 90+ minutes of cardio it's so small that it doesn't matter. I'll also ask who out there struggles with weightloss but also runs for 90 minutes while also not fueling for that before hand? That's dangerous. Also insulin is not the enemy.. this guy bothers the hell out of me. But hey he's a "Dr"... what do I know.

[Jetsetfastfood]

10 minutes of talking that should take 15 seconds to say.

[Bu.T.F.I]

Tip 1: if you fast prior to exercise your body will oxidise fat more quickly
Tip 2: the higher the intensity of the exercise the quicker your body will switch over to burning fat
Tip 3: if you want to burn more body fat exercise intensely for 20 to 60 minutes and then move onto medium intensity cardio training
Tip 4: must eat before exercise aim to keep insulin levels low if you want to oxidise more body fat (so eating fat and protein)
Tip 5: high intensity exercise followed by moderate intensity exercise is optimal for fat burning overall

[timreding]

It all boils down to four MORE.." In other words....DO SOMETHING!!!! It does NOT matter what you IT!!!

[TheMillionDollarDropout]

I feel like this can also be taken as “If you’re metabolically healthy (lean, under 20% body fat, maybe even somewhat muscular) then you really should just go on walks while fasted, and if you’re morbidly obese or just obese, you should go low or no carb like a carnivore type diet or at least animal BASED but still try to be fasting while you do level 1 steady state cardio by walking.

There’s a reason jacked up dudes like ProPhysiques Paul R. says all he does for cardio is walk for like 2 hours a day and so does Thomas Delaurer who has an insane physique basically year round. He has an entire video on this.

[Kmasse]

21 years ago wanted to lose my big belly (93cm circumference) quickly. Went to run (HIIT) during the mornings (before eating) and during the first week the training session would last maximum 15min. After 5min warmup (walking), 30-45 seconds flatout run, followed by 45-120sec break (walking), and then repeat this cycles 4 times in total. The second and third training sessions were the same (4 flatout sprints) during the first week. Second week (5 cycles), third week (6 cycles) and so forth. On week 10 (so roughly 2.5 months) my waist circumference had dropped from 93cm to 78cm. During that time I kept lifting weights twice a week.

[MiloHerranz]

Is this also aplicable to women ? Women in menopause?

[jorgealicea]

This is great information. Thanks for posting.

[hanksimon]

About 40 years ago, there was interest in Tai Chi and in Yoga for seniors and the elderly to increase mobility. Mobility improved and a 'surprise' benefit was measurably increased toning. Not body building type results, but slow, steady fat loss that was an unexpected bonus. At the time, continuous movement, time under tension, and stretching were suspected as 'hidden factors' not originally considered, but more studies were recommended because benefits didn't seem to plateau. There was one anecdotal report of a 90yo going from a wheel chair to winning a long distance race after a few years, but I can't find those results. Given that *stretching* is 'emerging' as an important part of bodybuilding, was there any followup research on those old Tai Chi etc. studies? [I think the original studies might have been from Cincinnati or Cleveland???]

[hendrikdebruin]

So you should exercise first thing in the morning before eating. Then have a drink of ginger and lemon and then have your first and only meal around 4 in the afternoon? Should work?

[loracondon]

What is considered high intensity workout and what could be high intensity workouts for people to start doing who are not really in shape?

[richardmiddleton]

Weather you're burning fat or glucose/glycogen depends on the intensity of the exercise. You can train your ability to burn more fat by doing low intensity continuous exercise below LT1 (zone 2). You can also train this by reducing your carb intake throughout the day and going longer between eating.

[jessica]

What do you think about supplementing HMB and D3 as an active 55+ fit female who mostly eats healthy and exercises to help maintain muscle strength as I age?

[manjinderdhillon]

This isn't entirely true for women training fasted

[pierre-yveschauvet]

What is the point of timing exercising so precisely to burn an extra 200 kcal when eating 200 Kcal less is so easy? 200 Kcal is only 50 g of carb or 22g of fat!

[lennywinbox]

Kind of sounds like more broscience. I never thought I'd like exercise fasted, but it's working. Kettlebells HIIT/tabata. Rock it!

[rolandlovett]

I lost 60lbs in 3 months. 30yo male. Medium exercise exery morning for 45mins. Only eating between 2:30-8:30pm, and making those meals as clean and healthy as possible.

[ThaStonedGardner]

So how can you relate this to real people? I'm trained. My wife is not. I still have a decent amount of body fat. She has much more than me. We started our fat loss journey together. I've lost 25# in five weeks. She lost a few pounds her first two weeks and then nothing. I cut my calories and my sugar and upped my cardio and my weight training. Working like a champ.
She started cardio and weight training, dropped her sugar and is trying tomfigure out maintenance calories. If she does anything fasted, cardio or weight training, she's literally passing out on me as we train. She can't do 90 minutes of zone two. Hell I can barely do that. I have to be walking a 14 minute mile to get into zone 2 heart rate. I sure as hell aint walking six miles at a time at that pace. Her zone 2 is significantly slower paced, but she aint doing 90 minutes of it.
Doc says she's insulin resistant and has metabolic syndrome. I figure omce she gets enough muscle on her and gets her cario amled up more she should lose some weight and ner body should start responding better. Hopefully sooner than later cuz she's getting frustrated. She went from super sedentary to nkw pretty damned active and no weight is coming off. But no way am I training her fasted. 7:36