Health

Question 1

what are the 2 steps of fat loss in human body?

Answer 1

1. mobilization/lipolysis: fatty acids break off glycerol backbone and into bloodstream
2. oxidation/utilization: fatty acids converted into energy/ATP

(https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/)

Question 2

how many calories can fidgeting & staccato movements burn per day

Answer 2

825

https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/

Question 3

what is the mechanism of action for non-exercise activity thermogenesis?

Answer 3

epinephrine (adrenaline release) stimulates mobilization and oxidation of fat

(https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/)

Question 4

what is the recommended protocol for using shivering for fat loss?

Answer 4

3 repetitions of getting in and out of cold water just at shivering and staying out wet for 1-3mins … temp should be “just” cold enough to be uncomfortable

(https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/)

Question 5

what are the characteristics of white fat?

Answer 5

for long term energy storage, low in mitochondria

https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/

Question 6

what are the characteristics of brown fat?

Answer 6

rich in mitochondria, can be converted directly into energy (babies have excess, can’t shiver)

(https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/)

Question 7

does fasting affect rate of fat burn during exercise?

Answer 7

no, except after 90mins of moderate intensity (less for high intensity)

(https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/)

Question 8

what is huberman’s recommended exercise protocol for burning fat?

Answer 8

fasted, high intensity followed by moderate/low intensity

https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/

Question 9

how long does fat oxidation continue after high intensity exercise?

Answer 9

24 hours

https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/

Question 10

how does caffeine enhance physical performance?

Answer 10

IF ADAPTED, elevates epinephrine release:

1. increases fat oxidation (100-400mg)
2. increases alertness
3. dilates vasculature increasing blood flow

(https://hubermanlab.com/how-to-lose-fat-with-science-based-tools/)

Question 11

What is primary mechanism for biological aging (David Sinclair)?

Answer 11

Breakdown of Xdifferentiation process in cells

Question 12

Which 3 parts of the body produce a calming/soothing effect when stroked?

Answer 12

Palms, upper arms, sides of face