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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:
Green Tea:
Spicy Foods:
Sauna:
Ice Baths:
Reverse Dieting:
Meal Frequency:
Weighted Vest:
Energy Expenditure and Weight Loss Success:
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Filmed by Matt Dziadecki
Edited by Jeff Nippard
Music by Bankrupt Beats:
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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.
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This is a video I've wanted to make for a while. It seems to me that there is one group of people who think metabolic rates are completely set in stone, while another large group of people continue to believe in thoroughly debunked "metabolic boosters". There is misinformation on both sides of the debate, so I hope that this video brings some clarity to the discussion.
The research and editing on this one took me WAY longer than expected, so that's the main reason for the slightly longer delay between uploads. My next goal content-wise is to finish the (still ongoing) ultimate push/pull/legs series before the end of the month (latest: early July). I've got some really thorough training content on the way soon! Appreciate you all! Peace!
High carb via fruits and roots, low PUFA diet, good sleep and strength training with adequate recovery. The rest are hacks wasting energy. The goal is the get the body to naturally turn more food into energy, not stressful hacks that force the body to waste energy (like drinking cold water), which is well, a waste.
That 70kg 6500cal+ person is even crazier
Is there an actual test we can perform to know what out BMR is? Not the silly formulas. Thanks.
I just hate it when my friend eat non stop and stays the same while me breathing make me gain fat
What about fasting man?
before preaching BS to us stop all the gear you're taking
Breathing does. Oxygen goes in O=O. Carbon dioxide comes out O=C=O extra carbon = less mass. Means loosing weight by breathing.
"the burning question" this guys got jokes
Seems like you just research the content and don’t experience it first hand. Half way through, you’re wrong about everything so far
You just take steroids
Put your car in the garage and buy a bike. Its really that easy.
Bro who tf wears socks in the sauna? Literally makes me shudder.
I’m trying to do fat loss but when I tracked my daily calorie intake it’s 1200 cal so in stuck someone tell me what should I do so that I lose fat but not gain fat
Moral of the story… there’s no such thing as a free lunch
An overlooked point… the weighted vest also helps to build muscle, even if it’s lower intensity. So if building muscle works, the weighted vest will work. It’s only a question of whether or not it’s the most efficient manner and it’s potential trade-offs.
So building muscle and the weighted vest are the 2 best ways to burn calories from this video.
In my experience, walkin'.
I am lactose intolerance 😢
you look nice
How do you slow it down to gain weight?
will he back in yt
Jeff 🔥 Do you have a video as the ULTIMATE GUIDE to cut ? Keep it up man
Jesus loves you
Bro is putting his body through the Ringer. Just to find out what burns faster and what doesn't 2 Calories. I swear being a youtuber is art form.
I respect the hard work, he puts into his videos
humans probably need more years in feast to overcome the famine adaptation
you saved me
This is where every fitness guru looses me, I get you have to say the right thing and not encourage people to cut calories to dangerous levels but basic laws of thermodynamics prevent your metabolism from adapting past a certain point of caloric deficit. Theoretically if my maintenance was 3000 and I cut to 500 calories of pure protein a day there’s zero chance my body wouldn’t start eating itself to survive
best thnig to maintain metabolism ive found is stress and stress eating and overall just listen to your body. for example, if i eat to much chocolate cake my instincts is straight away goes to "i need to drink lots of water to even out the cake and sugar
What about intermittent fasting? It has been explained that if on a 16:8 schedule, your body will focus on energy from fat during hours 12-16 because it has run out of carbs for energy.
Who is watching this in 2026
Steroids 😂😂😂😂😂😅😅😅😅😅😂😂😂😂
Brother is on steroids 💯
How's that gear feel?