Essentials: Lose Fat With Science-Based Tools - Huberman Lab  ## Metadata - Author: **Huberman Lab** - Full Title: Essentials: Lose Fat With Science-Based Tools - Category: #podcasts ## Highlights - **Cold Exposure Protocol** - Find a temperature that induces shivering and expose yourself to it one to five times a week. - Get in, then get out (without drying), wait 1-3 minutes, then get back in to try to access the shivering point again for a total of three repetitions. Transcript: Andrew Huberman 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. Cold, 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. 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 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. ([Time 0:15:16](https://share.snipd.com/snip/7cf502cb-3e2b-4406-b201-211d08eeeba5)) - **Cold Exposure Protocol** - Find a water temperature that's just cold enough to be uncomfortable, inducing shivers. - Get in and out of the cold water, one to five times a week, without drying off in between. Transcript: Andrew Huberman Cold, 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. 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 after about a minute or ([Time 0:15:28](https://share.snipd.com/snip/d5f3107a-a63b-43d4-b33b-b199494149dc)) - **Low Insulin** - To increase fat oxidation, keep insulin levels low, which can be achieved through lower or moderate carbohydrate diets. - Choose an eating plan that benefits your health and allows you to adhere to it, as consistency is key. Transcript: Andrew Huberman 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. 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, 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 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 ([Time 0:34:59](https://share.snipd.com/snip/70ab5252-b7ea-4bf9-b160-96da35051e70))