本期节目探讨了脂肪燃烧的科学原理，包括脂肪如何被动员和氧化（燃烧），以及如何利用神经系统来增加脂肪燃烧。大多数人没有意识到，我们的神经元连接到我们的脂肪，并释放肾上腺素/去甲肾上腺素来促进脂肪氧化。

🧠 **神经元与脂肪的连接：**神经元与脂肪组织之间存在直接联系，通过释放肾上腺素/去甲肾上腺素来调节脂肪的动员和氧化。这表明，神经系统在脂肪燃烧过程中起着至关重要的作用。 神经系统通过释放肾上腺素/去甲肾上腺素来促进脂肪氧化，而肾上腺素/去甲肾上腺素的释放可以通过多种方式触发，例如运动、寒冷刺激以及精神压力。这些信号会传递到脂肪组织，从而激活脂肪酶，分解脂肪并释放脂肪酸。脂肪酸随后被输送到肌肉，在那里被用作能量来源。 神经系统对脂肪燃烧的调节机制，为我们提供了新的视角，可以更有效地控制脂肪燃烧。通过调整神经系统的活动，我们可以提高脂肪燃烧效率，并实现更有效的减肥目标。

🥶 **寒冷刺激：**寒冷刺激可以激活棕色脂肪组织，促进脂肪燃烧。通过冷水浸泡或冷空气暴露等方式，可以增加身体的热量消耗，从而加速脂肪燃烧。 寒冷刺激可以激活棕色脂肪组织，促进脂肪燃烧。棕色脂肪组织富含线粒体，能够将脂肪转化为热量，从而增加身体的热量消耗。当我们暴露在寒冷环境中时，身体会释放肾上腺素/去甲肾上腺素，这些神经递质会激活棕色脂肪组织，促进脂肪的燃烧。 通过冷水浸泡或冷空气暴露等方式，可以增加身体的热量消耗，从而加速脂肪燃烧。这些方法可以提高身体的代谢率，促进脂肪燃烧，并改善身体的整体健康状况。

💪 **运动：**运动可以促进脂肪燃烧，特别是高强度间歇训练和有氧运动。运动可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。 运动可以促进脂肪燃烧，特别是高强度间歇训练和有氧运动。运动可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。运动可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。运动可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。

💊 **补充剂：**一些补充剂可以促进脂肪燃烧，例如咖啡因、肉碱和绿茶提取物。这些补充剂可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。 一些补充剂可以促进脂肪燃烧，例如咖啡因、肉碱和绿茶提取物。这些补充剂可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。这些补充剂可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。这些补充剂可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。

🧠 **心态：**积极的心态和信念可以促进脂肪燃烧。研究表明，积极的心态和信念可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。 积极的心态和信念可以促进脂肪燃烧。研究表明，积极的心态和信念可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。积极的心态和信念可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。积极的心态和信念可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。积极的心态和信念可以提高身体的代谢率，促进脂肪的动员和氧化，从而加速脂肪燃烧。

This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

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Timestamps

(00:00:00) Introduction 

(00:00:31) Sponsors: AG1, LMNT & Waking Up

(00:06:00) Fat Loss: The Key Role of Neurons 

(00:08:44) The First Law of Fat Loss 

(00:11:00) Neurons Connect To Fat! (& That Really Matters) 

(00:13:38) 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid 

(00:19:20) Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss 

(00:23:08) Our Brain Talks To Our Fat

(00:25:00) The Most Incredible & Dangerous Fat Loss Agent 

(00:27:28) Losing Fat Is a Two-Part Process: Mobilization and Oxidation  

(00:32:25) The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands 

(00:34:45) Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss 

(00:41:24) How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T” 

(00:44:55) Two Ways of Using Shivering To Accelerate Fat Loss  

(00:47:30) White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat 

(00:50:25) How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver 

(00:52:26) Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps” 

(00:56:15) thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free) 

(00:58:03) If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers  

(00:58:17) Irisin: Underwhelming; Succinate Is The Real Deal 

(01:00:00) Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat 

(01:01:55) Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss 

(01:04:00) A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/ 

(01:05:00) Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads. 

(01:09:20) Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?  

(01:13:30) Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.  

(01:16:30) The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat 

(01:18:15) If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min. 

(01:22:44) Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation 

(01:26:05) A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector 

(01:28:50) Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation 

(01:34:30) Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns 

(01:35:22) GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide  

(01:40:30) Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution 

(01:41:28) Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool 

(01:43:00) examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant 

(01:44:35) Acetly-L-Carnitine: Facilitates Fat Oxidation 

(01:48:00) Summary List of Tools & How Nervous System Controls Fat Loss 

(01:51:20) Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback 

Title Card Photo Credit: Mike Blabac

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