Eight Supplements, Foods & Habits to Boost Resting Metabolism | Dr. Andy Galpin

Summary

In this video, the speaker discusses eight strategies for influencing resting metabolic rate (RMR) to aid in weight management and fat loss. These methods include consuming spicy foods, increasing water intake, adjusting environmental temperatures, using stimulants like caffeine and nicotine, taking green tea or its extract, using thermogenic supplements, and incorporating fish oil into the diet. Each strategy is explored in detail, discussing the scientific basis, practical benefits, and overall effectiveness. The video highlights that while these approaches can slightly boost metabolism, they should be used in conjunction with other lifestyle changes like diet and exercise for meaningful results.

Takeaways

• 😀 Spicy foods, like chili peppers and ginger, can increase resting metabolic rate (RMR) through a mild adrenaline response, but the effect is small (3-5 calories) and may be less effective over time as the body adapts.
• 😀 Water intake can increase RMR by 10-30% for about an hour, especially if the water is colder, as the body burns calories to heat it up. Hydration can also help reduce calorie intake during meals.
• 😀 Lowering your environment's temperature by a few degrees can help boost RMR, leading to potential fat loss over time. Small adjustments, like reducing the thermostat, can have a meaningful effect on metabolism.
• 😀 Caffeine is a well-documented stimulant that can increase RMR by 3-11% for 1-3 hours. It may also suppress appetite, contributing to weight management.
• 😀 Nicotine also increases RMR by around 5-6%, with similar appetite-suppressing effects, but it is less commonly used due to its addictive nature and potential health risks.
• 😀 Green tea or green tea extract (GTE) can increase RMR by about 4-5%, with benefits lasting 1-3 hours. It also has appetite-suppressing properties, which may help control food intake.
• 😀 Multi-ingredient thermoregulators, combining herbs and stimulants like caffeine and green tea extract, can provide a 7-15% increase in RMR for 2-3 hours, but their effectiveness varies and depends on the combination.
• 😀 Fish oil, specifically EPA and DHA, can increase RMR by 14-15% after 12 weeks, improve fat oxidation, and increase lean mass by about 4%, making it a powerful and relatively low-effort strategy for boosting metabolism.
• 😀 The effectiveness of spicy foods for increasing metabolism may not be practical in the long term due to desensitization, and its impact on fat loss is not significant.
• 😀 While there are many options to increase metabolic rate (e.g., caffeine, green tea, fish oil), the effects are generally small. It's important to combine these methods with other strategies, such as diet and exercise, for meaningful results.

Q & A

What is the effect of spicy foods on resting metabolic rate (RMR)?

Spicy foods like chili peppers, ginger, and turmeric can increase RMR by activating adrenaline and beta-adrenergic responses. However, the increase is minimal (3-5 calories) and diminishes over time as the body becomes desensitized to the spice.

How do spicy foods affect appetite and caloric intake?

Spicy foods can reduce appetite by making food less palatable, which can prevent overeating. This effect is particularly useful when managing caloric intake on a diet.

Does drinking cold water have an impact on metabolism?

Yes, drinking cold water can increase metabolism by 10-30% for up to an hour as the body expends energy to heat the water to body temperature. It may also help with satiety, reducing calorie intake during meals.

What temperature of water is most beneficial for boosting metabolism?

Cold water is believed to have more benefits for metabolism than room temperature water, as it requires more energy for the body to warm it up.

Can changing the temperature of your environment affect your metabolism?

Yes, lowering the thermostat by a few degrees can increase caloric expenditure as the body works harder to maintain its internal temperature. This can lead to long-term fat loss, although the effect is gradual and requires consistent effort.

How effective is caffeine for boosting RMR?

Caffeine can increase RMR by 3-11% for 1-3 hours. It works as a stimulant, boosting energy and metabolism. Its effects on metabolism are well-documented and widely studied.

What are the effects of nicotine on metabolic rate?

Nicotine can increase RMR by about 5-6%, lasting for around 1-2 hours. However, its use comes with significant health risks, including addiction and cardiovascular issues.

What role does green tea play in metabolism and fat burning?

Green tea, or its extract, can increase RMR by 4-5% and has appetite-suppressing effects. These effects are similar to caffeine, and the benefits last for a few hours.

What are thermogenic supplements, and how do they affect metabolism?

Thermogenic supplements often combine multiple ingredients like caffeine, green tea, and other herbs. These combinations can increase RMR by up to 15%, typically for 2-3 hours. However, the exact effects depend on the specific ingredients used, and safety should be considered.

How does fish oil impact metabolism and fat loss?

Fish oil, particularly EPA and DHA, has been shown to increase RMR by 14%, improve fat oxidation by 19-27%, and increase lean mass by about 4%. Its effects are chronic, making it a powerful and low-maintenance supplement for long-term metabolic improvement.

Is there any significant risk associated with using thermogenic supplements?

While thermogenic supplements can increase metabolism, they should be used cautiously due to the potential risks of excessive stimulant intake, side effects, and unknown interactions between ingredients. It's important to use them with care and ideally under professional guidance.

What is the most practical strategy for increasing metabolism based on the discussed methods?

The most practical strategy would involve a combination of staying hydrated, incorporating moderate amounts of caffeine or green tea, and adjusting environmental temperature slightly. These strategies offer minimal risk and can be easily integrated into daily routines.