Go to Brilliant.org/SciShow to try out Brilliant’s Daily Challenges. The first 200 subscribers get 20% off an annual Premium subscription. 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 SciShow has a spinoff podcast! It's called SciShow Tangents. Check it out at www.scishowtangents.org ---------- Support SciShow by becoming a patron on Patreon: www.patreon.com/scishow ---------- Huge thanks go to the following Patreon supporters for helping us keep SciShow free for everyone forever: Adam Brainard, Greg, Alex Hackman, Sam Lutfi, D.A. Noe, Piya Shedden, KatieMarie Magnone, Scott Satovsky Jr, Charles Southerland, Patrick D. Ashmore, charles george, Kevin Bealer, Chris Peters ---------- Looking for SciShow elsewhere on the internet? Facebook: www.facebook.com/scishow Twitter: www.twitter.com/scishow Tumblr: scishow.tumblr.com Instagram: instagram.com/thescishow ---------- Sources: Determinants of inter-specific variation in basal metabolic rate (2013) 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) www.ncbi.nlm.nih.gov/pmc/articles/PMC2980962/ Metabolism and weight loss - Mayo Clinic www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508 Insulin and Insulin Resistance www.ncbi.nlm.nih.gov/pmc/articles/PMC1204764/ New Insights into the Interaction of Carbohydrate and Fat Metabolism During Exercise (2014) link.springer.com/article/10.1007/s40279-014-0154-1#Sec9 Water-Induced Thermogenesis (2003) 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) 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) www.ncbi.nlm.nih.gov/pubmed/22710610 Skeletal muscle metabolism (1990) www.ncbi.nlm.nih.gov/pubmed/2243122 Contributing factors and variability of energy expenditure in non-obese, obese, and post-obese adolescents (2005) www.ncbi.nlm.nih.gov/pubmed/15952420 Resistance training conserves fat-free mass and resting energy expenditure following weight loss (2008) www.ncbi.nlm.nih.gov/pubmed/18356845 Non-exercise activity thermogenesis: The Crouching Tiger Hidden Dragon of Societal Weight Gain (2006) 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 Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence (2012) 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) academic.oup.com/chemse/article/37/2/103/273510 onlinelibrary.wiley.com/doi/full/10.1038/oby.2009.301 Can bioactive foods affect obesity? (2010) nyaspubs.onlinelibrary.wiley.com/doi/pdf/10.1111/j.1749-6632.2009.05272.x The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms (2013) www.ncbi.nlm.nih.gov/pubmed/23493529 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) www.ncbi.nlm.nih.gov/pubmed/25740906 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) www.ncbi.nlm.nih.gov/pubmed/23368828 Effects of cigarette smoking and caffeine on REE (1994) www.ncbi.nlm.nih.gov/pubmed/7951476 Sleep and metabolism: an overview (2010) www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/ Images: commons.wikimedia.org/wiki/File:Alpha-D-Glucopyranose.svg

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