Andy Galpin - Eight Supplements, Foods & Habits to Boost Resting Metabolism | Dr. Andy Galpin
The speaker outlines eight methods to alter resting metabolic rate, emphasizing practicality and research support. Spicy foods can increase metabolic rate slightly, but their impact is minimal unless consumed in large quantities. Water intake can boost metabolism by requiring the body to heat the water, with cold water potentially offering more benefits. Environmental temperature regulation, such as lowering the thermostat, can also increase metabolic rate by making the body work harder to maintain its temperature. Caffeine and nicotine are well-documented stimulants that can increase metabolic rate by 3-11% and 5-6%, respectively, for a few hours. Green tea extract offers similar benefits. Thermo regulators, a combination of herbs and stimulants, can increase metabolic rate by up to 15% for a few hours. Fish oil is highlighted for its chronic benefits, increasing resting metabolic rate by 14% and lean mass by 4% over 12 weeks, making it a highly effective option.
Key Points:
- Spicy foods can slightly increase metabolic rate but require large quantities for significant impact.
- Drinking cold water can boost metabolism as the body expends energy to heat it.
- Lowering room temperature can increase metabolic rate by making the body work harder to maintain warmth.
- Caffeine and nicotine can increase metabolic rate by 3-11% and 5-6% for a few hours.
- Fish oil can increase resting metabolic rate by 14% and lean mass by 4% over 12 weeks.
Details:
1. 🌶️ Spicy Foods and Metabolism: Myths vs. Reality
1.1. Metabolic Effects of Spicy Foods
1.2. Dietary Benefits of Spicy Foods
2. 💧 Water Intake and Metabolic Boost: Fact or Fiction
2.1. Metabolic Rate Enhancement Through Water Consumption
2.2. Water Intake and Weight Management
3. 🌡️ Environmental Temperature: A Cool Way to Burn Calories
- Lowering the thermostat in your home by a few degrees can significantly contribute to body fat loss over time due to increased caloric expenditure.
- The body increases its metabolic rate to maintain temperature when exposed to cooler environments, thus burning more calories.
- A practical approach involves gradually reducing home temperature by one degree every few months, allowing adaptation without discomfort.
- This calorie-burning strategy is more effective than minor dietary changes like consuming spicy foods.
4. ☕ Caffeine: A Potent Metabolic Stimulant
- Caffeine can increase resting metabolic rate by 3% to 11%, with effects lasting between one to three hours.
- The stimulant properties of caffeine enhance energy expenditure, preparing the body for increased energy output.
5. 🚬 Nicotine: A Lesser-Known Metabolic Enhancer
- Nicotine can increase resting metabolic rate by approximately 5% to 6%.
- The metabolic enhancement effect lasts about 60 to 120 minutes.
- Usage of nicotine for metabolic enhancement has shown some success in clients who requested it.
- The speaker personally avoids using nicotine but acknowledges the existence of supporting data for its use.
- Potential risks include addiction and cardiovascular issues, highlighting the need for caution and professional guidance.
- Studies supporting nicotine's metabolic effects suggest it could be part of a broader strategy for weight management under medical supervision.
6. 🍵 Green Tea: Subtle Metabolic Benefits
- Green tea extract (GTE) impacts metabolism similarly to caffeine, with effects in the 4-5% range, indicating a modest increase in energy expenditure.
- Caffeine, nicotine, and green tea all act as appetite suppressants, potentially aiding in weight management by reducing hunger and preventing overeating.
- The primary metabolic benefit may lie in green tea's ability to suppress appetite and control food intake rather than significantly boosting resting metabolic rate.
- Green tea's effects on metabolism and appetite are subtle but can contribute to a healthier lifestyle when combined with a balanced diet and regular exercise.
7. 🌿 Thermo Regulators: Herbal and Stimulant Mixes for Metabolism
- Thermo Regulators, combining herbs and stimulants like caffeine and green tea, are used to boost metabolism similarly to caffeine alone.
- In a study by Bill Campbell, a Guana-based supplement increased resting metabolic rate (RMR) by 10% for three hours post-exercise in young healthy men, compared to a 3% increase in the placebo group, resulting in a net 7% increase, equivalent to 150 kcal.
- Various combinations, including caffeine, green tea extract (GTE), and Garcinia Cambogia, can enhance RMR by 10-15% for two to three hours.
- Despite these metabolic benefits, past health issues like liver failure associated with some ingredients necessitate caution.
- The highest reported increase in RMR from these supplements is around 15% for a short duration, with lifestyle and personal preference being critical in deciding their use.
- Thermo regulators are not typically recommended for fat loss clients, emphasizing the importance of individual choice and lifestyle compatibility.
8. 🐟 Fish Oil: The Unexpected Metabolic Ally
- A study focused on 24 females, aged over 60, who were given three grams per day of EPA and DHA from fish oil for 12 weeks.
- The study compared fish oil with olive oil, ensuring calories and fat from both sources were matched, allowing for a precise analysis of fish oil's effects.
- Results showed a 14% increase in resting metabolic rate after 12 weeks of fish oil supplementation.
- Energy expenditure during exercise increased by 10%, while fat oxidation rates rose by 19% at rest and 27% during exercise.
- Lean mass increased by approximately 4% compared to the olive oil group, highlighting the potential of fish oil in improving body composition.
- The study suggests fish oil as a strategic supplement for metabolic enhancement, particularly in improving resting metabolic rate and body composition.