쉐도잉 연습: Lose Fat With Science-Based Tools | Huberman Lab Essentials - 영상으로 영어 말하기 배우기
레슨 만드는 중...
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science -based tools for mental health, physical health, and performance.
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
3
This podcast is separate from my teaching and research roles at Stanford.
4
It is, however, part of my desire
5
and effort to bring zero cost to consumer information about science and science -related tools to the general public.
6
Today, we're going to talk about the science of tools for fat loss.
7
Today's episode is mainly going to be focused on how the nervous system, neurons, and some of the cells they collaborate with,
8
like glia and macrophages, how those encourage or can encourage accelerated fat loss, because it turns out they can.
9
Remember, your nervous system, which includes your brain and your spinal cord, and all the connections that they make with the organs of the body governs everything.
10
The nervous system and the role of the brain and other neurons has been vastly overlooked in the discussion about losing fat.
11
Now, I would be remiss, and I'd probably come under a pretty considerable attack
12
if I didn't just acknowledge upfront a core truth of metabolic science and also of neuroscience,
13
frankly, which is that calories in versus calories out, meaning how many calories you ingest, versus how many calories you burn is the fundamental
14
and most important formula in this business of fat loss and weight management in general.
15
There's simply no way around the fact that if you ingest far more calories than you burn, you're likely to gain weight.
16
And a good portion of that weight is likely to be adipose tissue, fat.
17
It's also true that if you ingest fewer calories than you burn, that you will lose weight and that a significant portion of that that will come from body fat.
18
What portion depends on the number of factors, but that simple formula is important.
19
So a calorie is a calorie as a unit of energy, and we need to accept and acknowledge this calories in,
20
meaning calories ingested versus calories burned formula, but the calories burned portion is strongly influenced by a number of things
21
that you can control that can greatly accelerate
22
or increase the amount of adipose tissue or the proportion of adipose tissue that you burn in response to exercise and food.
23
Today, we're going to talk about the fact that your body fat of various kinds, and there are several kinds of body fat,
24
are actually innervated by neurons.
25
Neurons connect to your body fat and can change the probability that that body fat will be burned or not.
26
So your nervous system is the master controller of this process.
27
And it plays a strong role in the calories out, the calories burned component.
28
So let's talk about fat utilization.
29
Let's talk about how fat is converted into energy, which is sometimes also called fat burning.
30
There's two parts to this process.
31
One is fat mobilization.
32
And the second is fat oxidation or utilization.
33
And that's a process called lipolysis.
34
Fat cells can be visceral around our viscera, our organs, or they can be subcutaneous under our skin.
35
Stored fat has two parts that are relevant here.
36
It's got the fatty acid part, and that's the part that your body can use.
37
And that's attached to something called glycerol, and they're linked by a backbone.
38
To mobilize fat, you got to break the backbone between glycerol and these fatty acids, okay?
39
That's accomplished by an enzyme called lipase, but you can forget all that if you want.
40
Remember, we're just trying to mobilize fat.
41
So the first step is to get those fatty acids moving around in the bloodstream, to get them out of those fat cells.
42
And then they can travel and be used for energy.
43
They're going to go into cells that can use them for energy.
44
And once they are inside those cells, they're still not burned up.
45
You need to oxidize them.
46
They need to be moved into the mitochondria and then they can be converted into ATP, into energy.
47
So just to really zoom out again to make sure I don't lose anybody, you got to mobilize the fat, then you have to oxidize the fat.
48
And many of the things that the nervous system can do is to increase the mobilization of fat, but also the oxidation of fat.
49
So what are these neurons that connect to fat doing?
50
What are they releasing exactly?
51
How do they actually increase fat mobilization and how do they increase fat oxidation, burning of fat.
52
Well, there are a couple of things that they release that encourage that process.
53
And the main one that you need to know about is epinephrine or adrenaline.
54
The conversion of these fatty acids into ATP in the mitochondria of cells is favored by adrenaline.
55
Okay, and adrenaline is released from two sources.
56
Adrenaline is released from the adrenal glands, which sit atop our kidneys and our lower back.
57
And it's also released from the so -called sympathetic nervous system, although that name is a bit of a misnomer because it has nothing to do with sympathy,
58
has to do with stimulating alertness and promoting action of the body.
59
It was thought for a long time that adrenaline swimming around in your body of when you're fasted, because fasting can increase adrenaline,
60
or when you're engaging in intense exercise or when you're stressed, is going to promote fat oxidation.
61
That's actually not the case.
62
The adrenaline that stimulates fat oxidation, the burning of fat, is coming from neurons that actually connect to the fat.
63
It's a local process.
64
And this is very important because it means that what you do,
65
the specific patterns of movements and the specific environment you create that can stimulate these particular neurons to activate fat,
66
meaning to release fat, to mobilize it, and then to burn it is going to be a powerful lever that you can use in order to increase fat loss.
67
Okay, so let's talk about how to activate the nervous system in ways that it promotes more liberation, movement, mobilization of fat, and more oxidation of fat.
68
So one of the most powerful ways to stimulate epinephrine, which is also called adrenaline, from these neurons is through movement.
69
The type of movement that I'm referring to is extremely subtle.
70
Shivering is a strong stimulus for the release of adrenaline,
71
epinephrine, into fat and the increase in fat oxidation and mobilization.
72
And there are other subtle forms of movement that can greatly increase fat metabolism and fat loss.
73
There was a group in England during the 1960s and 70s
74
that discovered a pathway by which subtle forms of movement can greatly increase fat loss.
75
This is the work of Rothwell and Stock.
76
It's very famous in the thermogenesis literature.
77
And I learned about this early on when I was an undergraduate.
78
And I asked, how did they come across this?
79
And here's how the story goes.
80
They were aware that some people overeat and yet don't put on weight.
81
Other people overeat even just a little bit and they seem to accumulate extra adipose tissue.
82
Now, this is long before all the discussions about microbiome and hormone factors, and it was long before many of the hormone factors besides insulin had even been discovered.
83
What they did was they examined people who overate and did not gain weight.
84
And what they observed was that those people engaged in lots of subtle movement throughout the day.
85
In other words, they were fidgeters and that's what they call them.
86
And in 2015, and again, in 2017, there've been studies that have explored this using some modern metabolic tracking.
87
And indeed, simply moving a lot, being a fidgeter, bouncing your knee, standing up and pacing several times or many times throughout the day
88
led to considerable amounts of fat loss and weight loss when people were ingesting the same amount of food.
89
If they overate, they were able to compensate and burn off that food.
90
So for people that are overweight, who are kind of averse to exercise, Fidgeting might actually be a good entry point.
91
Now, that's great, and you can think about the protocols, but I want to nest that protocol in what I said before,
92
which is that fat is controlled by these neurons and the epinephrine they release.
93
Those subtle movements of our core musculature, not just the core, but all our limbs and our musculature,
94
those low -level movements, they trigger epinephrine release from these neurons and they stimulate the mobilization of fat.
95
And then that fat is oxidized at higher rates.
96
So what's the protocol?
97
Fidget.
98
If you're really interested in burning calories and you already exercise, you want to burn more, or you don't have the opportunity to exercise or you're averse to exercise for whatever reason,
99
fidgeting movements, staccato movements, standing up, walking around, pacing all the sort of nervous activities that we're
100
so critical of in other people and sometimes in ourselves are actually mobilizing
101
and oxidizing a lot of fat and a lot of energy.
102
And while this probably won't compensate for chronic overeating, the caloric burn from this is considerable.
103
and very likely can offset a meal that had excessive calories or a kind of steady state of eating too much.
104
Now it should make sense why shivering is one of the strongest stimuli that one can incorporate to stimulate fat loss.
105
Now, shivering is almost always associated with cold.
106
We think shivering, we think cold, because when we get cold, we shiver and there are two ways
107
that shivering can increase fat loss and there are several ways that you can use shivering,
108
you can leverage shivering and you can leverage cold to accelerate fat loss
109
but you have to do it correctly and most of the people
110
that are using cold and frankly suggesting cold as a means to increase metabolism fat loss are suggesting the exact wrong protocol.
111
Most people out there are using cold exposure
112
typically by taking cold showers or by getting into cold water of some other kind, a lake or a river or a cold bath or an ice bath.
113
Since today we're talking about accelerating fat loss through the use of science -based tools, I want to emphasize a study
114
that was published in Nature just a couple of years ago showing exactly how cold increases metabolism and fat loss.
115
Okay, so we have several kinds of fat, three kinds, in fact.
116
We have white fat, white adipose tissue, and we have brown fat or brown adipose tissue.
117
And there's a third kind, which is beige adipose tissue.
118
White fat is the type that we traditionally think of as fat, subcutaneous fat.
119
And it is not particularly rich in mitochondria.
120
It is there as an energy storage site
121
and we have to mobilize the fat out as we talked about before and burn it up elsewhere.
122
Brown fat largely exists between our shoulder blades and on the back of our neck, between the scapulae and it's rich with mitochondria,
123
which is why it's called brown fat.
124
And brown fat has a particular biochemical cascade whereby it can take food energy and it can take food basically,
125
break it down and convert it into energy within those cells.
126
But unlike fatty acids from white fat, which have to travel elsewhere, get broken down in mitochondria and convert into ATP,
127
et cetera, used by the mitochondria rather, brown fat is thermogenic.
128
It can actually use energy directly.
129
Cold causes the release of adrenaline from your adrenals
130
and it causes the release of epinephrine from these neurons that connect to fat.
131
The paper published in Nature shows that it is shivering itself that causes the brown fat to increase your burning,
132
your burn rate and your metabolism.
133
And it works like this.
134
When you get into cold and you shiver, the shivering, that low level movement of the muscle,
135
those small movements, triggers the release of a molecule called sucinate, S -U -C -C -I -N -A -T -E, sucanate.
136
And sucanate acts on the brown fat to increase brown fat thermogenesis and fat burning overall.
137
The question then is how long to get into that cold environment and how cold should that environment be?
138
So first let's talk about how long to get into that cold environment.
139
It turns out that if you want to trigger the shiver, what you want to do is to get into the cold
140
and then get out of the cold and typically not dry off
141
and then get back into the cold and out of the cold.
142
That will definitely stimulate more shivering than just getting into the cold itself.
143
So how cold should it be?
144
And look, if you get into water that's very, very cold, it can actually shock your heart.
145
It can actually give you a heart attack if it's truly, truly ice cold and you're not adapted to that.
146
So proceed with caution, please.
147
I'm not a physician and I don't want to see anyone get hurt.
148
Cold, just cold enough to be uncomfortable is a good place to start.
149
So for some of you, that's going to be 60 degrees.
150
For some of you, that's going to be 55 degrees.
151
For some of you, it's going to be high 30s, right?
152
Depends on how cold adapted you are.
153
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.
154
And you want to get in until you just start to shiver
155
and then you want to get out and not dry off.
156
Wait anywhere from one to three minutes and then get back into the cold.
157
So here's a potential kind of sets reps protocol that you can play with.
158
Find a temperature that induces shiver for you.
159
That's going to vary depending on your cold tolerance and how cold adapted you are.
160
One to three, maybe five times a week.
161
Get in until you, or get under the shower, or whatever it is, until you start to shiver, genuinely shiver.
162
Then after about a minute or so, get out, spend one to three minutes out, but don't dry off.
163
Get back in for anywhere from one to three minutes, but try and access the shiver point again.
164
And you might do three repetitions of that.
165
So it's three times in and three times out total.
166
Next, I'd like to move to exercise and how particular timing and types of exercise can vastly improve fat loss.
167
The topic of exercise is a kind of controversial one.
168
I think the most simple way,
169
the most fluid way to have this conversation about exercise and fat loss is in terms of three general types of training.
170
And those are high -intensity interval training, so -called HIIT, H -I -I -T.
171
So high -intensity interval training, sprint interval training.
172
So that's going to be very high intensity or SIT or moderate intensity continuous training, M -I -C -T.
173
So we've got HIT, SIT, and MICT.
174
If you'd like to map this to VO2 max, SIT,
175
this sprint interval training was defined as all out greater than 100 % of VO2 max bursts of activity
176
that last eight to 30 seconds interspersed with less intense recovery periods.
177
So this would be sprinting downfield for eight to 30 seconds, then maybe walking back for about a minute or two and then sprinting again and then continuing.
178
So that would be SIT.
179
HIT, H -I -I -T, it's defined as submaximal, so 80 to 100 % of VO2 max,
180
bursts of activity that last 60 to 240 seconds, interspersed with less intense recovery periods.
181
M -I -C -T, okay?
182
This moderate intensity continuous training is steady state cardio, sometimes called zone two cardio these days on the internet,
183
which is performed continuously for 20 to 60 minutes at moderate intensity of 40 to 60 % of VO2 max, or if you prefer heart rate,
184
55 to 70 % of max heart rate, okay?
185
So we can think about high, medium, and low intensity exercise, although low intensity usually means that you could carry on a conversation
186
or maybe you'd have to gasp every few steps or so while trying to talk and run.
187
That's, I think, going to be the most useful way to have this conversation
188
that we're having now because there's so many different forms of exercise that people do and intensity is important.
189
Let's ask the question that I think many of people are wondering about, which is, is it better, meaning do you burn more fat if you do your exercise fasted?
190
And fasted in this respect could be that you wake up in the morning, you've been fasting all night, you just hydrate and you exercise.
191
For short periods of training, it doesn't really seem to matter whether or not you eat before training or you don't, if your goal is fat oxidation.
192
At a period of about 90 minutes of moderate intensity exercise,
193
there's a switchover point whereby if you ate before the exercise, you will reduce, excuse me,
194
you will burn far less fat from the 90 minute point onward
195
than you would if you had gone into the training fasted.
196
Now, there are also studies that point to the fact
197
that you don't have to wait to 90 minutes in order to get this enhanced fat burning effect.
198
If one does high intensity training
199
or even the very high intensity forms of training like sprints
200
or squats or deadlifts or any kind of activity that can't be maintained for more than these, you know, eight, or I would say up to 60 seconds.
201
So a set of lifting weights, repeated, repeated.
202
If that's done for anywhere from 20 minutes,
203
so weight training or power lifting or these kinds of things or kettlebell swings or up to 60 minutes,
204
well, then the switchover point in which you can burn more fat if you go into that fasted comes earlier.
205
And this makes sense because there's nothing wholly about the 90 minute point for medium intensity zone two cardio.
206
That 90 minute point is the point in which the body shifts over from mainly burning glycogen,
207
basically sugar that comes from muscles or the liver and realizes this is going on for a while.
208
I'm gonna shift over to a storage site fuel that is in reserve like body fat.
209
This is something that has to do with the milieu of various hormones.
210
What has to happen is insulin has to go down far enough.
211
So if you ate before the exercise, you'd have an increase in insulin.
212
If you ate carbohydrates, you'd have a bigger increase in insulin, fat
213
and proteins indeed will have lower amounts of insulin and fasting will give you the lowest amount of insulin.
214
Well, then that switchover point is going to come earlier in the exercise.
215
And if you think about it, if you were to do something high intensity for 20, 30, 40 minutes, so maybe lift weights and then get into zone two cardio,
216
if you were fasted, the literature says that you're going to burn more body fat
217
per unit time than if you had eaten before or during the exercise.
218
So what does this mean?
219
This means if you want to burn more body fat, if it's in your protocols and you've been approved to do this safely,
220
exercise intensely for 20 to 60 minutes, the higher the intensity, obviously the shorter that bout is going to be, and then move over into zone two cardio.
221
And if you do that fasted, then indeed you will burn a higher percentage of body fat.
222
But if you can't even get to the exercise, if you're somebody who just can't do the training at all, you're unwilling to, or you're incapable of training unless you eat something,
223
then obviously eating something makes the most sense.
224
And what you eat prior to exercise, that's a whole other biz that people argue about
225
and fight about whether or not you should go into it with low carbohydrates or higher carb, all of that.
226
But in general, the theme there is very simple, which is that you want insulin levels to be pretty low if your goal is body fat reduction.
227
This could be distilled into a simple protocol whereby three or four times a week,
228
you do high intensity training followed by either nothing or followed by low intensity training, especially if you're able to do that fasted.
229
And I should just mention that none of this stuff about fasted is about performance.
230
If you want to perform really well, this is for reasons of performance and you want to, it's for a sport or a competition, it's not for body fat purposes.
231
Well, then all of this kind of falls away and is modified by what's ideal to eat for performance.
232
But what we're talking about today is how to optimize body fat loss.
233
So I think you get the principle now, but you should all be asking yourselves as scientists of yourselves,
234
why would it be that certain patterns of exercise would lead to more or less fat loss?
235
And again, it has to do with the neurons.
236
It has to do with how we engage the nervous system.
237
So while non -exercise activity -induced thermogenesis,
238
NEAT, the fidgeting, and cold can induce thermogenesis by engaging shiver type movement or low -level movements.
239
Big movements that are of very high intensity, meaning they require a lot of effort, deploy a lot of adrenaline,
240
epinephrine from our neurons and signal particular types and amounts of fat thermogenesis, fat oxidation.
241
Whereas low -level intensity exercise, low or moderate intensity exercise, you know, walking, running, biking, where you can do that easily, there's not very much adrenaline release.
242
So adrenaline and AKA epinephrine is really the final common path by which movement of any kind,
243
whether or not it's low -level shiver or whether or not it's lifting a barbell, sprinting up a hill or doing a long bike ride,
244
adrenaline is the effector of fat loss.
245
It's the trigger and it's the effector.
246
So now I want to turn our attention to compounds
247
that increase epinephrine and adrenaline as well as compounds
248
that work outside the adrenaline epinephrine pathway to increase the rates of fat loss.
249
I almost always save compounds and supplements and things of
250
that sort to the end because I do believe
251
that people should look first toward behavioral tools
252
and an understanding of the science before they look toward a supplement or a particular thing that they can extract from diet.
253
This is mainly to try and shift people away from the kind of magic pill phenomenon
254
or the idea that there is a magic pill because there really isn't, and frankly, there never will be.
255
But there are some compounds that can greatly increase fat oxidation and mobilization.
256
And understanding which compounds increase oxidation or mobilization can be very useful if your goal is to accelerate fat loss.
257
There are things that people can ingest that will allow them to oxidize more fat.
258
And that occurs mainly by increasing the amount of epinephrine that is released from neurons that innervate fat tissue.
259
One of the more common ones is one that you may already be using, which is caffeine.
260
It's well -established that caffeine can enhance performance if you're caffeine adapted.
261
Now, caffeine for burning more fat, for oxidizing and mobilizing more fat is an interesting one.
262
It can be effective at dosages up to 400 milligrams.
263
400 milligrams is roughly a cup and a half of coffee or two cups of coffee.
264
Nowadays, there's a lot more caffeine in coffee.
265
So if you go to a typical - and you were to get their medium size, that would have close to a gram of caffeine,
266
which is why if you're a regular caffeine consumer and you don't get that gram of caffeine in your coffee each day, you will get a headache.
267
It can cause constriction and dilation of blood vessels in ways that's complicated, but you'll get a headache.
268
Caffeine can enhance the amount of fat that you burn in any duration of exercise, and it can shift the percentage of fat that you oxidize compared to glycogen.
269
unless you take that caffeine and it ramps you up so much that you're training really, really intensely.
270
The bottom line is, if you like caffeine and you can use it safely, ingesting somewhere between 100 and 400 milligrams of caffeine prior to exercise,
271
somewhere between 30 to 40 minutes before exercise can be beneficial if we're talking about fat oxidation, burning more body fat.
272
And if caffeine is the kind of the entry point for most people of using compounds to increase the rate
273
or percentage of fat loss in exercise and even at rest, what are some of the other things that are useful and interesting?
274
Well, in terms of tools that are actionable and have reasonable safety margins, I've talked before about something called GLP -1.
275
This is something that can be triggered by the ingestion of yerba mate.
276
Mate increases GLP -1.
277
GLP -1 is in the glucagon pathway.
278
So let's just quickly return to our biochemistry.
279
As you recall, fat is mobilized from body fat stores, and then it's burned up, it's oxidized in cells.
280
It actually needs to be converted into ATP, and those fatty acids are essentially converted into ATP in the mitochondria of the cell.
281
High insulin prevents that from happening, and glucagon facilitates that process.
282
glucagon facilitates that process through increases in glp1 the short takeaway is mate
283
increases glp1 and yes increases the percentage of fat
284
that you'll burn it increases fat burning and
285
that is especially true it turns out from the scientific literature
286
if you ingest mate prior to exercise of any kind so if you want to burn more fat
287
drinking mate before exercise is good drinking it at rest
288
when you're not exercising will also help shift your metabolism toward
289
enhanced burning of fat by increasing fat oxidation now there's a whole category of pharmaceuticals that's being developed right now
290
that are in late stage trials or are in use for the treatment of diabetes
291
which capitalize on this glp1 pathway they go by various names.
292
And there are people on the internet who are selling these things.
293
They are prescription drugs.
294
And I want to emphasize that they are prescription drugs.
295
And you obviously wouldn't want to use any of these without a prescription and a requirement.
296
It does seem that they are effective for the treatment of certain kinds of diabetes
297
and lead to fairly significant weight loss and reduction in appetite.
298
So this is kind of the modern version of GLP -1 is pharmaceuticals of GLP -1 metabolism are drugs such as somatical,
299
I can never pronounce this.
300
I can't seem to pronounce many things, it seems.
301
Semaglutide is the way I would pronounce it.
302
In any case, this compound increases GLP -1.
303
It's actually a GLP -1 analog in some cases, and they go by various types of trade names.
304
And again, the semaglutide is the prescription version where of the, it's kind of the heavy artillery GLP -1 stimulant.
305
And again, should be only explored with a prescription.
306
So those are the compounds that really increase fat oxidation directly.
307
There are going to be a number of things that impact insulin
308
and glucagon that are going to shift the body toward more fat burning.
309
And so for instance, berberine,
310
which comes from a plant or metformin are compounds that are now in kind of growing use for reducing blood glucose.
311
They are very potent at reducing blood glucose, which will reduce insulin because the job of the hormone insulin is to essentially manage glucose in the bloodstream.
312
So there are a huge gallery of compounds that will reduce insulin and thereby can increase fat oxidation and that's because,
313
as I mentioned before, fat oxidation, this conversion of fatty acids into ATP and the mitochondria is inhibited by insulin.
314
So if you keep insulin low, you're going to increase that process, which brings us full circle back to the issue of diet and nutrition.
315
There is...
316
Really solid evidence from the Gardner lab at Stanford and from other labs showing that when you look at different diets,
317
you look at low -fat diets, high -fat diets, keto diets, intermittent fasting, provided people stick to their particular diet,
318
it doesn't really matter which diet you follow.
319
You can still get a caloric deficit and you get weight loss.
320
Adherence, however, is always an issue.
321
And so what I always say is that you want to use the eating plan that is obviously beneficial to your health,
322
but the one that allows you to adhere to whatever it is that the particular nutrition protocol is, right?
323
If you can't stick with something, then it's not very worthwhile.
324
But from the purely scientific standpoint, there's also an advantage to keeping insulin low.
325
Now that doesn't necessarily mean you go to zero carbohydrate.
326
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,
327
et cetera, and the ability to think and move and do all the things I need to do during the day.
328
And then I eat carbohydrates at night because it facilitates the transition to sleep.
329
That's what works for me.
330
But when insulin is low, you do place your system in a position to oxidize more fat.
331
And so that's why I think a lot of people do see benefit from lower carbohydrate
332
or moderate carbohydrate diets because when insulin is low, you are in a position to oxidize more fat, both from exercise and at rest.
333
So once again, we've covered an enormous amount of material.
334
We've talked about the science of fat loss.
335
And in particular, we've explored this topic from the perspective of the nervous system, how neurons, and in particular,
336
the release of things like adrenaline, epinephrine, can facilitate fat mobilization and oxidation.
337
We talked about NEAT, fidgeting,
338
this non -exercise type movement that can greatly increase caloric burn and why that is.
339
We talked about shiver, another form of non -exercise movement that can really increase both caloric expenditure due to the shiver,
340
due to the movement, as well as increase thermogenesis, the heating up of the body through things like brown fat and even the conversion of white fat to brown fat,
341
which is a good thing if you want to oxidize fat.
342
We talked about cold as a particular stimulus to induce shiver
343
and how to use getting into
344
and out of cold as a way to stimulate shiver
345
and avoid cold adaptation so that you continue to oxidize and burn fat, if that's your goal.
346
Talked about exercise, how rather than thinking about cardiovascular or weight training exercise,
347
that we should perhaps look through the lens of this adrenaline system and how it interacts with fat stores
348
and think about low, medium, or high -intensity exercise, whether or not we show up to that fasted or not.
349
Turns out showing up to that fasted can be useful
350
if you start with high -intensity movements and then move into lower -intensity type exercise.
351
If you're going to go long duration, it probably doesn't matter unless you're exercising longer than 90 minutes, whether or not you eat or not.
352
We talked about caffeine as a stimulant and a stimulus for epinephrine
353
and adrenaline release as a way to access more fat metabolism.
354
And last but not least, I want to thank you for your time and attention today and thank you for your interest in science.
📺 같은 채널
C11,314
Why Reading (Books) Makes Us Better at Speaking
Business EnglishUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C14
Essentials: Manage Stress & Build Resilience | Dr. Elissa Epel
Business EnglishUniversity StudentsWorking Adults
C11
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Business EnglishUniversity StudentsWorking Adults
C113
How to Increase Motivation & Drive | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C11
Tools for Managing Stress & Anxiety | Huberman Lab Essentials
Business EnglishDaily ConversationUniversity Students
C11
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C15
Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C17
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C13
Controlling Your Dopamine for Motivation, Focus & Satisfaction | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C113
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C11
How to Set & Achieve Goals | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
C116
You Can Learn New Habits Very Fast: Brain Circuits Rewire Faster With Urgency
Business EnglishUniversity StudentsWorking Adults
✨ 추천 영상
C13
264 문장
Simple Science to Burn Fat Like a Pro
Business EnglishUniversity StudentsWorking Adults
C11
710 문장
The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.
Business EnglishUniversity StudentsWorking Adults
C12
40 문장
Hit peak performance with the power of habit | Wendy Wood
Business EnglishUniversity StudentsWorking Adults
C11
56 문장
Insulin Resistance: Treatment & How it Affects Weight Loss | Mass General Brigham
Business EnglishUniversity StudentsWorking Adults
C1178 문장
Neuroscientist: How To Change Your Brain (Andrew Huberman)
Business EnglishUniversity StudentsWorking Adults
B22
45 문장
Welcome to the Doctor Fit and Fabulous YouTube Channel! | Dr. Jaime Seeman, M.D.
Business EnglishDaily ConversationUniversity Students
C11
191 문장
Lower Cortisol to Turn Your Body Into a Fat-Burning Machine
Business EnglishUniversity StudentsWorking Adults
C16
384 문장
Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?.
Business EnglishUniversity StudentsWorking Adults
B2210 문장
losing weight is easier than you think
Business EnglishDaily ConversationUniversity Students
B21
263 문장
Rapid Fat Loss/Dieting + Texas
Business EnglishUniversity StudentsWorking Adults
이 비디오에서 배울 수 있는 것
IELTS 스피킹 준비나 일상 영어 회화 연습에 필수적인 실용적인 발화 기술을 배울 수 있습니다. 첫째, 복잡한 주제(과학 기반 지방 감소)를 명확하게 전달하는 방법을 배웁니다. 스피커는 전문 용어(예: "lipolysis", "mitochondria")를 사용하면서도 일반 대중이 이해할 수 있게 설명하는 기술을 보여줍니다. 둘째, 논리적인 흐름을 유지하며 말하는 법을 배웁니다. "칼로리 섭취 vs 소비"라는 기본 원칙에서 시작해 신경계의 역할, 지방 활용 과정 등으로 자연스럽게 전개되는 구조를 분석해 영어로 논술할 때 활용할 수 있습니다.
들어야 할 소리: 연결된 발음
영어 발음 교정에 중요한 연결된 발음 현상을 확인하세요. 예를 들어, "it is"가 /ɪtɪz/가 아닌 /ɪts/로 축약되거나, "a number of"에서 "a"가 /ə/로 약화되어 /ənʌmbər ʌv/처럼 발음됩니다. 또한 "fat oxidation"에서 "fat"의 /t/와 "oxidation"의 /ɑː/가 연결되어 /fætɑːksɪdeɪʃn/처럼 들리는 것을 주목하세요. 이러한 축약과 연결은 native speaker의 말을 더 자연스럽고 빠르게 들리게 하며, shadowing site에서 연습할 때重点적으로 모방해야 합니다.
Native처럼 말하기: 리듬과 강세
스피커의 리듬과 강세를 따라 shadowing을 하며 영어 회화 연습을 강화하세요. 이 비디오에서 스피커는 키워드(예: "nervous system", "calories out", "adrenaline")에 강세를 두고 발음합니다. "The nervous system is the master controller"에서 "nervous system"과 "master controller"에 강세를 주어 중요한 정보를 강조합니다. 또한, 긴 문장에서 쉼표나 마침표 앞에서 잠시 멈추는 리듬을 따라가세요. 예를 들어, "A calorie is a calorie as a unit of energy. We need to accept..."에서 첫 문장 끝에 약간의 쉼을 두고 다음 문장을 시작하는 것을 모방하면 자연스러운 흐름을 만들 수 있습니다. shadowspeaks 기술을 사용해 반복적으로 연습하면 리듬과 강세를 자연스럽게 익힐 수 있습니다.
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| 조건문 if + 절, will/would + 동사 — 조건과 그 결과 | if you ate before the exercise, you'd have · If you ate carbohydrates, you'd have |
| 수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점 | be focused · are actually innervated · will be burned |
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | frankly, which is · energy, which is · epinephrine, which is |
| 현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때 | has been · there've been · you've been approved |
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.