In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning. I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition. Episode show notes: https://go.hubermanlab.com/7L1cxrW Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode: https://youtu.be/GqPGXG5TlZw Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Timestamps* 00:00:00 Huberman Lab Essentials; Fat Loss 00:01:00 Calories In, Calories Out; Nervous System 00:02:57 Fat Burning, Nervous System & Adrenaline 00:06:21 Increase Adrenaline, Shivering, Tool: Fidgeting 00:10:10 Shivering & Fat Loss, White & Brown Fat 00:13:27 Tool: Deliberate Cold Exposure Protocol 00:15:28 High, Medium vs Low-Intensity Exercise, Exercise Fasted? 00:21:21 Tool: Exercise for Fat Loss; Adrenaline 00:23:15 Caffeine, Dose, Exercise & Fat Loss 00:25:50 GLP-1, Yerba Mate, Exercise; Semaglutide 00:28:49 Berberine, Metformin, Insulin 00:29:46 Diet, Adherence, Carbohydrates & Insulin 00:31:25 Recap & Key Takeaways Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer