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In this video I'm breaking down several potential strategies for "boosting metabolism". We'll discuss drinking more water, green tea, spicy foods, sauna, ice baths, reverse dieting, meal frequency, weighted vests, gaining muscle mass, and cardio. Along the way, we will categorize these based on if they “work”, “might work”, or “probably don't work”.

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Categories:

0:00 - Intro
0:42 - What is metabolism?
2:47 - Drinking more water
3:58 - Green tea
4:39 - Spicy food (capsaicin)
5:47 - Sauna
6:18 - Ice baths
6:50 - Building muscle
7:43 - Reverse dieting
8:41 - Meal frequency
9:33 - Cardio
10:49 - Weighted vests
11:53 - Slow dieting
12:15 - NEAT smuggling
12:35 - Weight loss success

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References:

Variability in Daily Energy Expenditure:
https://pubmed.ncbi.nlm.nih.gov/34385400/

Green Tea:
https://pubmed.ncbi.nlm.nih.gov/33671139/
https://pubmed.ncbi.nlm.nih.gov/17906192/
https://pubmed.ncbi.nlm.nih.gov/10584049/
https://pubmed.ncbi.nlm.nih.gov/19445822/
https://pubmed.ncbi.nlm.nih.gov/20372175/
https://pubmed.ncbi.nlm.nih.gov/25740906/
https://pubmed.ncbi.nlm.nih.gov/24299662/

Spicy Foods:
https://pubmed.ncbi.nlm.nih.gov/28001433/

Sauna:
https://pubmed.ncbi.nlm.nih.gov/7743620/

Ice Baths:
https://pubmed.ncbi.nlm.nih.gov/10751106/

Reverse Dieting:
https://macrofactorapp.com/reverse-dieting/

Meal Frequency:
https://pubmed.ncbi.nlm.nih.gov/22719910/
https://pubmed.ncbi.nlm.nih.gov/26024494/

Weighted Vest:
https://pubmed.ncbi.nlm.nih.gov/29279372/
https://weightology.net/the-use-of-weighted-apparel-during-contest-prep/

Energy Expenditure and Weight Loss Success:
https://pubmed.ncbi.nlm.nih.gov/35013190/

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Filmed by Matt Dziadecki https://www.instagram.com/dziadecki/
Edited by Jeff Nippard

Music by Bankrupt Beats: https://www.youtube.com/watch?v=xUCZTjMJr2k

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.