🔑 Key Takeaways
- The nervous system collaborates with cells to promote fat loss. Hormones, thermogenic mil, and metabolism impact calories burned. Using science-based tools like cold exposure and activating brown/beige fat will accelerate fat loss.
- Prioritize quality sleep, consume essential fatty acids from fatty fish and grass-fed meats, satisfy sugar cravings with glutamine and amino acid-rich foods like cottage cheese, and incorporate Brazil nuts for selenium to support thyroid function and metabolism for better fat loss results.
- Ingesting fermented foods daily supports the gut microbiome and thyroid hormone with probiotics, iodine, and selenium. Belief effects play a significant role in weight and fat loss, and a balanced approach uses quality science and physiology to increase fat loss rates.
- Understanding how your nervous system controls your body's thermogenic environment and utilizing methods like fat mobilization and oxidation can help you effectively burn more fat without resorting to dangerous compounds like DNP.
- To burn fat, it's important to activate your nervous system through movement. Subtle movements like shivering and neuron-activating exercises like yoga and pilates can promote more fat liberation and oxidation. It's not just about calorie deficit, but also nervous system activation.
- Fidgeting throughout the day, even in subtle ways, can help burn extra calories and aid in weight loss goals, which can be particularly helpful for those who are time-limited or not yet ready to embrace regular exercise.
- Simple movements like fidgeting, standing up, and pacing release epinephrine that burns calories through Non-Exercise Activity Thermogenesis (NEAT). Shivering and cold exposure can also trigger fat loss through oxidation of fatty acids and brown fat activation.
- Cold exposure through taking cold showers or ice baths 1-5 times a week can increase brown fat thermogenesis and fat burning by triggering the release of Ate S U C C I N a T E, resulting in more calorie burn. However, consult a doctor before attempting to avoid hypothermia and heart shock.
- Gradually increasing cold exposure can stimulate brown fat thermogenesis, leading to fat loss and other health benefits such as reduced inflammation. Key is to reach the shiver point and avoid building up tolerance too quickly.
- Gradually increasing exposure to cold environments and timing/types of exercises can boost metabolism and fat loss through brown fat and neural innovation. Spot reduction remains unproven but intriguing for further research.
- Engage in novel types of movements during exercise such as HIIT, SIT, and MICT to mobilize stubborn body fat pads. Choose exercise based on personal preference and goals.
- Mix up your workout routine with interval training and moderate continuous training to maximize cardiovascular benefits and fat oxidation, while considering individual factors and goals.
- High intensity exercise for 20 to 60 minutes, followed by medium intensity exercise, with low insulin levels, can burn more body fat. Depleting glycogen before steady state exercise is crucial for optimal results.
- A combination of high intensity training followed by moderate to low intensity training is the best way to burn fat. Engaging in regular exercise that you enjoy is crucial for long-term success.
- Caffeine can aid in burning fat and improving exercise results, but it must be consumed within safe dosages and is not a substitute for healthy behavior modifications. Always prioritize the science and incorporate exercise for optimal cardiovascular health.
- Drinking mate tea prior to exercise can help burn more fat, and reusing mate tea leaves can increase its benefits. Gua tea is a sweeter alternative that also triggers fat burning. However, prescription drugs should not be taken without a doctor's guidance.
- Lowering insulin levels through diet and compounds like burberine, Metformin, carnitine, Ma Gua, GLP one and Acetyl L Carnitine can increase fat oxidation. Adherence to a low or moderate carbohydrate diet is important to achieve this goal. Find a diet that works for you and is healthy.
- Supplementing with LCD L-carnitine may improve cellular metabolism, reduce inflammation, and improve fertility. While not necessary for fat loss, other methods include increasing caloric burn through exercise and utilizing the GLP one pathway through certain compounds.
📝 Podcast Summary
Science-Based Tools to Accelerate Fat Loss
Fat loss is governed by the nervous system and its collaboration with cells like Lia and macrophages, which can encourage accelerated fat loss. It's important to acknowledge the calories in versus calories out formula, but the calories burned portion is strongly influenced by factors including hormones, thermogenic mil, metabolism, and the level of innovation between your nervous system and fat. Neurons connect to various kinds of body fat and can change the probability of its burning. By incorporating science-based tools, such as using cold, brown fat, beige fat, and neat, one can greatly accelerate the fat loss process.
Foundational Steps for Optimal Health and Fat Loss
To achieve the most out of any exercise or fat loss protocol, focus on getting the foundation of your health, hormones, and metabolism right. Quality and sufficient sleep, along with essential fatty acids from foods like fatty fish and grass-fed meats, can improve mood and metabolism while promoting good fat loss. To satisfy sugar cravings, try glutamine and amino acid-rich foods like cottage cheese. To support the thyroid system and metabolism, aim to get enough selenium by incorporating Brazil nuts into your diet. Making these small changes can help improve your overall health and position yourself for better fat loss results.
The Power of Fermented Foods and Belief Effects on Gut Health and Fat Loss.
Ingesting fermented foods daily can greatly assist in supporting the gut microbiome and thyroid hormone, as they are a good source of probiotics, iodine, and selenium. Moreover, belief effects also play a significant role in weight loss and fat loss. Simply being informed that movement and exercise can be beneficial for health can lead to enhanced fat and body loss. The power of belief can affect how we think, perform activities, and our physiology. A balanced approach lies between the hardcore metabolic science and belief effects, rooted in quality peer-reviewed science and physiology, that can leverage to increase the rates of fat loss.
Using Thermogenesis to Accelerate Fat Loss
Fat loss is heavily influenced by your thermogenic environment, which is controlled by your nervous system. While DNP is a highly fatal compound used by bodybuilders and athletes to lose weight, there are other ways to change the relationship between neurons and fat in your body to accelerate fat loss. This involves two processes - fat mobilization and fat oxidation. To mobilize fat, you need to break the backbone between glycerol and fatty acids. Thermogenesis is a leverage point that can significantly impact fat utilization, but it is often overlooked in favor of diet and exercise. Understanding the science behind fat utilization can help you effectively burn more fat.
How Movement and Nervous System Activation Can Help Burn Fat
To burn fat, you need to mobilize fat and then oxidize it to convert it into energy. This process is controlled by your nervous system, and movement is a powerful way to stimulate the release of adrenaline into fat, promoting more liberation and oxidation. Subtle movements like shivering can greatly increase fat loss, and it's not just induced by cold. Additionally, neuron-activating exercises like yoga and pilates can help activate the nervous system and mobilize fat. It's not just about calorie deficit but also about how you activate your nervous system to promote fat loss.
Fidgeting can increase calorie burn and aid weight loss.
Fidgeters burn anywhere between 800 to 2,500 calories more than the control group, and moving around a lot throughout the day greatly increases energy burn. This is a powerful way to increase calories burned, which can be especially beneficial for people who are already slightly overweight and averse to exercise. Fidgeting can lead to considerable weight loss, with studies showing a 20 to 30% increase in weight loss when incorporating fidgeting into weight loss goals. While exercise is important, increasing calorie burn through fidgeting can be a useful tool for those who are time-limited or not ready to embrace exercise. Even subtle movements can engage certain aspects of our musculature to burn more calories.
How Subtle Movements Can Help You Burn Calories and Lose Fat
Subtle movements such as fidgeting, standing up, walking around and pacing trigger epinephrine release from neurons and stimulate the mobilization and oxidation of fat, resulting in considerable calorie burn. This is referred to as Non-Exercise Activity Thermogenesis (NEAT) and can help offset excessive calorie intake and even contribute to fat loss. Shivering is another strong stimulus for fat loss through mobilization and oxidation of fatty acids. Cold exposure can increase metabolism and fat loss, but the protocol for doing so is often incorrect. Brown fat, which is rich in mitochondria, can convert food into energy and contribute to fat loss.
How Cold Exposure can Help You Burn More Calories
Cold exposure can increase brown fat thermogenesis and fat burning, leading to a stronger and hotter furnace that burns more calories. Shivering triggers the release of Ate S U C C I N a T E, a molecule that increases brown fat thermogenesis and fat burning. One to five times a week exposure to cold through cold shower or ice bath is beneficial for triggering the shiver-induced release of Ate S U C C I N a T E. Getting in and out of the cold without drying off can stimulate more shivering and increase the release of Ate S U C C I N a T E. However, it is important to get approval from a doctor before attempting cold exposure to avoid hypothermia and heart shock.
Using Cold Exposure for Fat Loss and Beyond
Cold exposure can accelerate fat loss, but it's important to find the right temperature and properly induce shivering. It's recommended to get in one to five times a week and not build up tolerance too quickly. A fat loss optimization protocol involves finding a temperature that induces shivering, then getting out after a minute and getting back in for one to three minutes while aiming to induce shivering again. It's important to access the shiver point to trigger brown fat thermogenesis and not just try to withstand the cold. Cold exposure can also promote resilience and reduce inflammation, but be cautious not to build up tolerance too fast.
The Role of Brown Fat and Neurons in Thermogenesis and Fat Loss
Brown fat is an important factor in regulating thermogenesis and metabolism, especially in infants. Exposure to cold environments can increase brown fat, leading to an increase in metabolism and fat loss. However, it is important to gradually increase exposure to cold and not become too adapted. Additionally, exercise timing and types can vastly improve fat loss. Neurons play a critical role in the control of white and brown adipose tissue, and neural innovation of white adipose tissue can help control lipolysis. While spot reduction was previously considered a myth, the issue remains interesting and requires further study.
Exercise may trigger activation of neurons in specific fat pads for spot reduction.
Spot reduction of fat may soon be possible using exercise that triggers the activation of neurons in specific fat pads. Engaging in novel types of movements during exercise may enhance the mobilization of stubborn body fat pads. Different types of exercise, including high intensity interval training (HIIT), sprint interval training (SIT), and moderate intensity continuous training (MICT), can have varying effects on hormones and metabolism, and should be chosen based on individual goals and preferences.
How to Optimize Your Workout for Fitness and Weight Loss
Interval training involving bursts of high intensity activity followed by recovery periods can be more effective than continuous moderate intensity training for fitness and weight loss. The ideal duration of high intensity bursts ranges from 60 to 240 seconds with sub-maximal efforts. Moderate intensity continuous training at 40-60% VO2 max or 55-70% max heart rate is another option for those looking for cardiovascular benefits. While fasted exercise may not specifically increase fat burning during short periods, research suggests that after 90 minutes of moderate intensity exercise, fasting beforehand can lead to increased fat oxidation. It is important to consider individual factors and goals when determining the most beneficial exercise regimen.
Optimize Your Workouts for Fat Burning
To burn more body fat during exercise, it's best to perform high intensity exercise for 20 to 60 minutes, followed by medium intensity exercise. If done fasted, the switch over point to burning body fat comes earlier. Insulin must be low for fat burning to occur, so fasting or consuming fats and proteins before exercise can be helpful. The duration of exercise doesn't matter as much as the intensity, but it's important to deplete glycogen before moving to steady state exercise. Overall, burning more fat during exercise is achievable with the right approach.
The Optimal Exercise Routine for Fat Loss
When it comes to fat loss, high intensity training followed by moderate to low intensity training is optimal because high intensity exercise burns more glycogen during the activity but post-exercise oxygen consumption goes up resulting in more fat oxidation. On the other hand, low to moderate intensity exercise leads to glycogen being burned after the exercise, which ultimately reduces fat oxidation. Therefore, exercising regularly with high intensity workouts, followed by low to moderate intensity training or simply going about your day, is beneficial for fat loss. This is because it increases your basal metabolic rate due to the way it engages the nervous system. It's important to pick exercises that you enjoy and can do regularly.
Using Caffeine Safely and Effectively for Fat Burning and Exercise Enhancement
Caffeine can be effective for burning fat by increasing the amount of epinephrine released, leading to increased fat oxidation. However, it should be ingested safely and within recommended dosages. Incorporating caffeine before exercise can enhance the amount of fat that one burns in any duration, and it can shift the percentage of fat oxidized compared to glycogen. Fidgeting alone can be great, but exercise is necessary for activating positive health effects of the cardiovascular system. Caffeine can be used as a supplement to increase fat loss, but it should not be relied on as a magic pill. It's essential to understand the science and prioritize behavioral tools before turning to supplements or extracts from diets.
Mate and Gua tea can aid fat burning during exercise
Drinking mate tea prior to exercise can increase fat burning and shift metabolism towards enhanced burning of fat. Mate tea triggers the ingestion of GLP one, which facilitates fat oxidation, and increases the percentage of fat burned during exercise. Pharmaceutical companies are developing drugs that utilize the GLP one pathway for the treatment of diabetes and obesity. However, prescription drugs should not be taken without the requirement of a doctor. It is possible to reuse mate tea leaves to extract more of the beneficial compounds increasing GLP one. Those seeking an alternative to mate tea may prefer gua tea, which is sweeter in taste and also triggers the GLP one pathway.
Lowering Insulin and Increasing Fat Oxidation with Compounds and Diets.
Reducing insulin can increase fat oxidation, and there are compounds such as burberine, Metformin, and carnitine that can aid in this process. It doesn't matter which diet you follow as long as you can adhere to it and keep insulin levels low. Lower or moderate carbohydrate diets tend to help with this. Monte and other compounds such as Ma Gua and GLP one can increase fat oxidation, but always be careful to explore these options with a prescription. Acetyl L carnitine can also aid in the conversion of fatty acids into ATP for increased fat loss. It's important to find an eating plan that is beneficial for your health and allows you to stick to the particular nutrition protocol.
Benefits of Supplementing with L-Carnitine & Other Fat Loss Methods
Supplementing with LCD L carnitine can offer a variety of positive effects on cellular metabolism, including reducing ammonia and C reactive protein levels, slightly lowering blood glucose and overall cholesterol levels, and improving fat oxidation rates. It has also been shown to reduce fatigue during exercise and lower inflammatory markers like interleukin six. Additionally, it has strong effects on rates of pregnancy and sperm quality. Although not necessary for fat loss, supplementing with acetyl L carnitine can help convert fatty acids into energy. Other methods for fat loss include increasing caloric burn through neat fidgeting, cold exposure, and exercise, as well as utilizing the GLP one pathway through the ingestion of certain compounds like ma or OSA.
- Sensory and sympathetic nervous system control of white adipose tissue lipolysis (Molecular and Cellular Endocrinology)
- Cold Plunge Protocols