What is Thermogenesis?
By Doug Jones
What Is Thermogenesis and Why Does It Matter?
Your body burns energy even when you are sitting still, reading this, or deciding whether the laundry can wait another day. That ongoing energy use is part of the answer to what is thermogenesis: the process of producing heat in your body.
It sounds fancy. It is not magic. It is simply biology at work. Your body uses energy to keep you alive, digest food, move muscles, and maintain a normal temperature. Some of that energy becomes heat. That is thermogenesis.
For people who have been told they need long workouts, expensive equipment, or a gym membership to "fix" their metabolism, this is good news. Your body is not waiting for a perfect workout plan to start working.
Dear Doug, I had so much fun on the Super Sunday Sunset Stroll two weeks ago and I can't wait for your second "Walk & Talk" on the bike path in Kapa'a tomorrow. You mentioned a fun way for all of us to burn twice as many calories next time. - Sara B, Princeville -
Mahalo, Sara! Yes... our "Walk & Talk" was a lot of fun and will be even doubly so this Sunday.
Thermogenesis is your secret weapon in the battle against stubborn calories. As your body reacts to various activities and environments, its metabolic furnace ignites, converting energy from food into verve and vigor.
The difference between doing nothing and next to nothing... is EVERYTHING!
What Is Thermogenesis, in Plain English?
Thermogenesis means "heat production." Your body creates heat as it uses calories for its daily jobs. Calories are units of energy, not little villains hiding in your kitchen.
A large share of daily energy use comes from basic life support: breathing, circulation, brain activity, body temperature, and keeping tissues functioning. That is often called your resting metabolism.
Thermogenesis is the additional heat and energy use connected to food, movement, and temperature. It will not turn a donut into a salad, but it helps explain why small choices can matter more than people think.
7 Constant Calorie Crankers: Twin Turbo!
1. Exercise-Induced Thermogenesis (EIT)
Ignite your metabolic furnace! Calories burned during formal exercise (EIT) or informal activity can make a huge impact on energy expenditure. Being able to burn 1000s of calories exploring The Garden Island is a blessing we should all receive weekly, not weakly.
There is also an EPOC phenomenon (Excess Post-Exercise Oxygen Consumption), an afterburn of calories lasting hours after your workout is over. Eccentrics in Strength and Stamina capitalize on this afterglow effect; intensity is key!
In the Super 7 System, this is Strength - The Foundation. The goal is not to become a gym person. The goal is to stay capable in your own life.
A seven-minute routine will not burn the same number of calories as hiking for three hours. That is not its job. Its job is to lower the barrier between "I should do something" and "I did something."
2. Dietary-Induced Thermogenesis (DIT)
Good food fuels the fire! Certain foods require more energy to digest, leading to increased calorie burn. Proteins can boost thermogenesis by around 20-30%. Legumes, eggs, and lean meats are best in your quest for a robust metabolism!
Salads and raw cruciferous vegetables do likewise, as your digestive system works dutifully on the indigestible cellulose fiber. Raw veggies give your body a mini workout from the inside out.
This is Sustenance - The Fuel: nourishing yourself well enough to make the next good choice easier. Simple beats perfect.
Want help turning this into a daily habit? Try Super 7 Free - just open and go.
3. Stress-Induced Thermogenesis
Welcome the power of resilience! Your body's response to stress can be a surprising ally in your calorie-burning journey! During life's challenges, fight-or-flight response springs into action, boosting your calorie burn. Emotion coasters can torch up an extra 100 calories per hour.
Take a deep breath, embrace the challenge, and seize stress as an opportunity to showcase your transformative thermogenic response!
4. Caffeine-Induced Thermogenesis
Sip and strut synergistically! Caffeine, the ultimate wingman, can boost your metabolic rate by up to 10% and increase fat oxidation. If you don't partake too regularly, a cup of bold joe or subtle tea will elevate your energy expenditure.
It also helps to get your brain in the game before your body fully awakens. Just remember that a plain cup of fat-burning goodness has only 2-3 calories; the fancy stuff could have up to 2-300. Yikes!
5. Cold-Induced Thermogenesis
Hold the thrill of the chill! Hiking in Koke'e can burn thousands of calories, for sure. Some days, just getting there could burn hundreds. When you expose your body to the cold, it has to work harder to maintain its core temperature.
I ride a super strong scooter on my way up the mountain, and I've gotten caught in the rain many times. Wet windchills always rev my engine. Taking a plunge into our island's waterfall waters also does the trick. Shivering-induced thermogenesis works like magic!
That does not mean you need ice baths. If you like a cool walk outside and the weather is safe, enjoy it. If you hate being cold, you have my permission to skip the polar-bear routine.
6. NEAT/BAT-Induced Thermogenesis
Do more at every moment! Say aloha to Non-Exercise Activity Thermogenesis (NEAT). This "fidget factor" includes the simple moves which add up to big-time calorie burn. Tap your feet. Play the air drums. Stand versus sit (which burns 50% more calories).
Plus, we all have calorie-gobbling warriors called Brown Adipose Tissue (BAT) which can be positively impacted by cold, exercise, food, sleep, etc. Living a healthy lifestyle can help your body help itself.
Try one small movement cue that fits your actual day. Stand during one phone call. Walk around the house during television commercials. Park a little farther away when it feels safe.
7. Partner-Powered Thermogenesis
Finally...the ultimate calorie-doubling "secret"! The best way to burn twice as many calories while walking is to... BRING A FRIEND.
Although your workout buddy won't magically double your personal calorie burn, exercising together pumps up motivation, camaraderie, and joy. Striding side by side creates an adventure of progress. And, if you're having a laughing fit together, it feels as though those calories are melting away!
A Better Goal Than "Boosting" Your Metabolism
Metabolism is not a moral scorecard. A slower day does not mean you failed, and a sweaty day does not automatically mean you succeeded. Your body's energy use changes with age, body size, sleep, stress, food intake, medications, health conditions, and how much you move.
A better goal is to become a person who can move a little more comfortably and consistently. Build strength so stairs feel less threatening. Build stamina so a short walk feels possible.
Ready to put your furnace to work? Try SUPER 7 FREE for a Smart-Simple-Speedy-Safe daily starting point: no gym, no equipment, no downloads - just open and go.
In Health & With Hope,
Doug :-)
About the Author: Douglas Jones, BS, MA, CSCS
Douglas Jones earned his Master's Degree in Exercise Physiology from the University of Maryland and is a Certified Strength and Conditioning Specialist. As an Exercise Physiologist and Concierge Fitness Professional based in Kaua'i, he has helped thousands of clients in person and millions online build simple, science-based habits for strength, stamina, stretching, and sustenance.
Doug is the founder of the Super 7 System — a complete training system you can do at home in as little as 7 minutes a day.
Watch his free intro and start free at Super7System.com.