Most Metabolism Boosters Are BS

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Despite some bold claims, most supplements can’t really “boost” your metabolism, and the actual changes we can make to it are pretty limited.

Hosted by: Stefan Chin

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Sources:

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https://link.springer.com/article/10.1007/s00360-012-0676-5
Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure (2010)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980962/

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Water-Induced Thermogenesis (2003)
https://academic.oup.com/jcem/article/88/12/6015/2661518

High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals (2012)
https://www.ncbi.nlm.nih.gov/pubmed/23176325
Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise (2012)
https://www.ncbi.nlm.nih.gov/pubmed/22710610

Skeletal muscle metabolism (1990)
https://www.ncbi.nlm.nih.gov/pubmed/2243122
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https://www.ncbi.nlm.nih.gov/pubmed/15952420
Resistance training conserves fat-free mass and resting energy expenditure following weight loss (2008)
https://www.ncbi.nlm.nih.gov/pubmed/18356845

Non-exercise activity thermogenesis: The Crouching Tiger Hidden Dragon of Societal Weight Gain (2006)
https://www.ahajournals.org/doi/full/10.1161/01.ATV.0000205848.83210.73?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed
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https://www.sciencedirect.com/science/article/pii/S0195666312001717
Dietary Capsaicin Reduces Obesity‐induced Insulin Resistance and Hepatic Steatosis in Obese Mice Fed a High‐fat Diet (2012)
The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans (2011)
https://academic.oup.com/chemse/article/37/2/103/273510
https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2009.301
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Effects of encapsulated green tea and Guarana extracts containing a mixture of epigallocatechin-3-gallate and caffeine on 24 h energy expenditure and fat oxidation in men (2005)
Long-term green tea extract supplementation does not affect fat absorption, resting energy expenditure, and body composition in adults (2015)
https://www.ncbi.nlm.nih.gov/pubmed/25740906
https://www.ncbi.nlm.nih.gov/pubmed/16176615
A moderate dose of caffeine ingestion does not change energy expenditure but decreases sleep time in physically active males: a double-blind randomized controlled trial (2013)
https://www.ncbi.nlm.nih.gov/pubmed/23368828
Effects of cigarette smoking and caffeine on REE (1994)
https://www.ncbi.nlm.nih.gov/pubmed/7951476

Sleep and metabolism: an overview (2010)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/

Images:

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