Five Fat Loss Supplements that ACTUALLY Work!
There are some supplements that you should just throw in the trash they are worthless especially when it comes down to body composition then there are some supplements that fly under the radar it's like they're not even aggressively making fat loss claims but they're actually some of the ones that you may want to consider so what I’m going to address today are five Supplements that you should consider that are not worthless for fat loss does this mean you take all of them no this is informational these are ones that you probably could look into and consider taking that aren't going to be a complete and total waste of your time and money so let's go ahead and dive in the first one is one that's kind of interesting because it's constantly up for debate and this is carnitine
now I want to dive Into this one a little bit because carnitine is very critical in our bodies okay 98 of the carnitine that is in our bodies is stored in our muscles we endogenously produce carnitine right so carnitine's job is to take fat that has been mobilized that's in the bloodstream and transport it into the mitochondria where it can get burned seems like it's pretty darn important right yeah it is okay the big Argument that comes up all the time is well if we naturally produce carnitine do we really need to take it in a supplement form and begs the question once again maybe it's only important if you're deficient in carnitine
but I’ll get to it in a second being deficient in carnitine may be a lot more common than you think so let's break down a study really quick because I like to look at big meta-analysis to justify things this study was published In the journal obesity reviews it took a look at nine randomized control trials okay with over 900 participants so it looked at a lot of data and the cool thing about this meta-analysis is it took a look at a wide range of people obese people lean people with bipolar diabetic people all kinds of different walks of life and they backed out all the data and looked at this said wow it does look like carnitine supplementation may lead to a pretty
Solid fat loss in fact on average it was like 1.33 kilograms of fat loss with the carnitine group in all but one study so pretty interesting right so then what's the deal here what's the actual mechanism what's happening i think it's important to know okay when a fatty acid is in our bloodstream it needs to get into the mitochondria in order to get burned so first it goes Into the cell okay and when it goes into the cell it turns into what is called fatty acyl coenzyme a okay and this fatty acyl coenzyme a then combines with carnitine pulmonary transferees one and that makes fatty acyl carnitine as well as coenzyme
So this carnitine pulmonary transferees cpt-1 that came in and acted upon the fatty acid then turns it into something that can get into the mitochondria once it's inside the mitochondria then it gets acted upon by What's called carnitine pulmonary transferees ii which turns it back into a usable form of fuel so long story short carnitine comes in breaks down the fat changes it a little bit so that it can get into the mitochondria without carnitine the fatty acid cannot get into the mitochondria to get burned it is the rate limiting step
So if we are deficient in carnitine it really can aggressively slow down fat Loss so then it comes back to the question but if we're not deficient in it we don't have a problem correct but carnitine is created from lysine and created from methionine okay so any deficiency in those those aminos from proteins plant-based proteins whatever can cause this issue also vitamin c iron issues can cause the same problem but one of the most important things to note is if you are exercising at 75 percent of your vo2 max Doing that workout for a while can deplete 80 percent of your carnitine stores and it happens faster than you may think so what I’m suggesting here is if you're working out intensely you might want to consider adding carnitine in it might not be a bad thing and it's ruthlessly inexpensive okay
the next one is green tea extract now there's a lot of evidence on green tea extract and it's actually one that i typically like to play around with too you have the Combination of caffeine which we know is a good fat burner and then you have catching okay so let's take a look at a study first so there's a study that was published in the journal obesity reviews again it took a look at six studies so it's another meta-analysis okay it took a look at a mix of caffeine and catching okay and in this case probably looking at egcg they found there is a 4.7 increase in energy expenditure and a 16 increase in fatty acid utilization okay
So an increase in energy that's being expended plus an increase in the majority of fuel that's being used as like fat that's being used as fuel I’m pretty sold right then and there but that's just one study let's take a look at how this could potentially be working in the body so egcg the main catching in green tea may actually enhance thermo genesis within our brown fat so brown fat is the fat that's on our body that dissipates calories as heat it's
Not like unsightly white fat it's actually metabolically active so if we increase the thermo genesis of it we're increasing the heat of the already hotter brown fat allowing us to burn more calories just as heat instead of having to exercise for them if that makes sense there's also an increase in pgc1a helping mitochondrial biogenesis an increase in ampk is the energy sensor within our body and if we increase that ampk it tells the body
Hey we need to start liberating fats because there's low energy in the body so an increase in ampk means your body starts pulling from its stores better which is exactly what we want in the way of fat loss and then of course the caffeine that's in green tea is going to be good because it's a well a nervous system stimulant that's going to encourage more brown adipose tissue to ultimately be more thermogenic and more active this Next one is never really marketed as a fat loss supplement and i am personally a fan of it because it's what i use right I play around with these i am a fan of adding probiotics into the mix now interestingly enough probiotics themselves don't burn fat okay but what could play a role in better energy substrate utilization better glucose utilization better fat utilization are our short chain fatty acids
When we break down food and fibers a Diverse micro biome meaning having good plethora of diverse amounts of mac you know bacteria they break down that plant matter those polysaccharides and that turns into short chain fatty acids okay short chain fatty acids are the byproduct of bacteria feeding on food okay so short chain fatty acids are a signaling device and that's where the evidence gets pretty interesting so short chain fatty acids as a signaling device can improve fatty acid
Utilization so fatty acid oxidation in the muscle in the liver in the brown adipose tissue but additionally short chain fatty acids have been demonstrated to drive up ampk the same thing I just mentioned drives up that energy sensor so the body becomes a little bit more conditioned to start tapping into stored fuels and then short chain fatty acids when we have an abundance of them can contribute to better glucose utilization by activating hormone pyy and also
Glucagon-like peptide one so essentially you're not necessarily burning fat better but having a diverse micro biome could play a big role in helping you use fuels better which I think in some ways you could extrapolate that could help you burn some fat if you want to know the probiotic that I personally recommend they're also a sponsor on this channel it is called seed and it is a daily symbiotic so it Means it has a prebiotic and a probiotic if you look at it it's pretty cool it has a uh like a capsule inside of a capsule sort of a two-stage system so anyway they are big sponsor on this channel they did sponsor this video not saying that they're magically going to burn fat but it's what I utilize and I find the science very interesting when you look at the big picture so there is a link down below that can save you 15 percent off if you do want to try it
It's pretty awesome it might be worth checking out if you're interested in the gut health and the microbiom plus they're funding a lot of awesome micro biome research which makes them pretty darn cool so that link is down below in the description okay this next one is cla conjugated linoleic acid now cla again comes under fire a lot why well because its fat loss potential isn't huge but it's consistent
when you Look at the research the other issue we face is cla in supplement form is not exactly the most absorbable so although I’m considering it one of my five supplements that's not worthless you are better off getting conjugated linoleic acid from like beef or from cottage cheese or from goat cheese from higher fat dairy simply because it's going to be a more bio available form but here's the cool stuff there was a meta-analysis that was published in the American journal of clinical nutrition took a look at 18 studies at the time of publication these were the only studies that were out there so it looked at all 18 studies that were even available on cla it found that when you took a look at cla supplementation versus control there was a consistent 0.09 kilogram per week weight loss over generally about a 12-week period it doesn't sound like much but it's consistent
And it's reliable so when you look at all these 18 studies you see wow generally over the course of 12 weeks you can expect almost a tenth of a kilogram weight loss again nothing to write home about but nice to know that it's fairly consistent now how is this happening what's happening well in terms of the mechanistic actions we have to look in mice so there's a study published in the journal nutrition that took a look at mice and it found that What could be happening with cla is it could be increasing the amount of carnitine pulmonary transferees in the brown adipose tissue
if you're not lost yet well you're about to be right no let me make it really simple remember the whole carnitine thing I talked about remember how we need carnitine to get fat into the mitochondria well this essentially is putting more carnitine into the brown adipose tissue
So already we are getting more mitochondrial activity and more potential fat burning in the brown adipose tissue okay that's the brown fat that generates heat now this is in mice but since we don't necessarily know the mechanism in humans we could probably elucidate that it has something to do with that but i can't make any serious claims on that anyhow let's move into the next one yohimbine yohimbine is an interesting one because I think it's over marketed and overhyped i don't think that it's a magical fat loss supplement but when you look at the mechanism and how it works it's pretty
fascinating but first let's look at some data the European journal of clinical investigation demonstrated that when yohimbine was taken pre-exercise there was almost 2x the amount of fatty acids circulating in the bloodstream post-workout so it liberated twice as much fat it really stimulated lipolysis
And the way that it does this is it's an alpha 2 antagonist which means that it binds to what is called the alpha 2 or a2 adrenergic receptor okay when it does that it is basically making it so that more fats are able to get liberated out of a fat cell it binds to this on a fat cell liberating fats is great especially when you're doing it through some wrap around mechanism like blocking a receptor but if you are not exercising with yohimbine
It will not do anything you can block that alpha-2 adrenergic receptor and what's going to happen is fatty acids are going to be liberated but if you're not actually going out and oxidizing the fats that have been liberated they're just going to circulate right back and lipoprotein lipase is going to put them right back into the adipocyte right back into the fat cell so what that means is if you take yohimbine work out if you take yohimbine do cardio.
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