Can Shivering Help You Burn Fat?

How controlled cold exposure burns fat, sleep strategies for peak performance, and breathing techniques for flexibility

April 10, 2025

64% of the best health hacks shared on podcasts go ignored

Each week, I pull the most important protocols and supplement recommendations from Huberman, Attia, and other experts and share what you missed in a 3-minute letter.

WHY SHIVERING MIGHT BE YOUR BODY'S UNDERRATED FAT-BURNING TOOL

WHAT WE LEARNED FROM HUBS

Eating less and moving more generally leads to losing fat. But what if that's not enough? How can we get out body to burn down fat even when we are not working out? In one of his recent Essentials episodes, Huberman gave us some answers.

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Shivering isn't just your body complaining about cold. It's actually firing up your fat-burning engine. More on this in the "How it Works" section below ↓ 🔗

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Even small, unconscious movements throughout the day can significantly boost your calorie burn. The non-exercise activity thermogenesis (NEAT) adds up fast and it might be more valuable if traditional exercise feels daunting. 🔗

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Shivering helps, but only if done the right way. Get cold enough to shiver (usually -1 to 15°C) for just 1-3 minutes. Then step out without drying off. Repeat 1-3 times weekly. Not drying off helps you maximise the benefits while preventing your body from adapting. 🔗

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HOW IT WORKS - THE SCIENCE OF SHIVERING

When you get cold enough to shiver, your body activates two distinct fat-burning systems:

• Your neurons connected to fat tissue release epinephrine (adrenaline), which directly signals fat cells to release stored energy.

• Cold simultaneously activates brown adipose tissue (brown fat), which unlike normal white fat, burns its own content to generate heat.. The fat is converted to thermal energy rather than being stored, directly reducing your fat reserves in the process.

The insight you shouldn't miss is that you don't want to adapt to the cold . That's why the protocol involves brief exposures with recovery periods. Once you adapt, you stop shivering, and you lose the primary fat-burning benefit.

🎧 LISTEN TO FULL EPISODE

SLEEP LOADING TO IMPROVE PERFORMANCE

WHAT WE LEARNED FROM MATT WALKER

NBA players aren't exactly known for 8-hour sleep schedules, yet sleep scientist Dr. Cheri Mah somehow gets results with them. Listening to her chat with Matt Walker this week, I discovered two sleep hacks that don't require you to overhaul your entire life.

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Add one hour of sleep for 5 days before a high-stress period to improve reaction time and cognitive processing speed. You can increase from 5 to 6 hours, from 8 to 9. It doesn't matter. An extra hour of sleep before important events gives you a measurable cognitive advantage. 🔗

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Try the "nappuccino" technique: drink your coffee, then immediately take a 20-30 minute power nap. The caffeine kicks in just as you wake up, creating a double boost to alertness that lasts longer than either caffeine or napping alone. Works best during your afternoon energy dip (typically 1-3pm). 🔗

Neither technique requires special equipment or tracking apps - just a bit of planning and about 60 minutes that will pay off many times over in performance.

🎧 LISTEN TO FULL EPISODE

BREATH YOUR WAY THROUGH FLEXIBILITY

WHAT WE LEARNED FROM ANDY GALPIN

Most of us accept tight muscles and persistent aches as inevitable parts of life. But are they? This week on Andy Galpin's podcast, fascia specialist Jill Miller shared how simple self-massage techniques (like using foam rollers and massage balls) and proper breathing can release tight tissues and eliminate pain without complicated stretching routines.

Why doesn't my flexibility ever improve long-term?

Your body is protecting itself. When you stretch too hard, your muscles tighten up defensively. Gentler approaches with breathing tell your body that it's safe to relax.

My back is always tight despite stretching. What am I missing?

Your breathing might be the problem. Your diaphragm doesn't just help you breath, it's a key support muscle for your spine. This is why stretching alone often fails, you're fixing the wrong thing.

Can this gentle approach actually make you stronger?

Indirectly, yes. When you release tension in your fascia (the connective tissue surrounding muscles), you improve how efficiently your body generates force.

✅ DO

• For back pain: place soft balls beside your lower back, lie down, and breathe deeply for 5 minutes. Relief lasts hours. 🔗

• Use soft tools instead of hard foam rollers to prevent muscle tension 🔗

• Roll before workouts, not after to prevent soreness 🔗

• Breathe deeply during rolling to amplify the effects of external pressure 🔗

⛔ AVOID

• Don't roll directly on painful areas: target the sides rather than the center of problem spots. 🔗

• Stop rushing through techniques: when rolling, stay in positions for a minimum of 2-3 minutes.

🎧 LISTEN TO FULL EPISODE

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WHY SHIVERING MIGHT BE YOUR BODY'S UNDERRATED FAT-BURNING TOOL

SLEEP LOADING TO IMPROVE PERFORMANCE

BREATH YOUR WAY THROUGH FLEXIBILITY

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