What Is the Safest Metabolism Booster?

What Is the Safest Metabolism Booster?
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Drink two cups of water and you can get a surge of the adrenal hormone noradrenaline in your bloodstream, as if you just smoked a few cigarettes or downed a few cups of coffee.

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Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.

Given the 60 percent surge in the adrenal hormone noradrenaline within minutes of just drinking two cups of plain water, might one get the weight-loss benefits of noradrenaline-releasing drugs, like ephedra, without the risks? You don’t know until you put it to the test. Published in the Journal of the Endocrine Society, the results were described as “uniquely spectacular.” Drinking two cups of water increased the metabolic rate of men and women by 30 percent. The increase started within 10 minutes and reached a maximum within an hour. In the 90 minutes after drinking a single tall glass of water, the study subjects burned about an extra 25 calories. Do that four times throughout the day and you could wipe out 100 extra calories— more than ephedra! You’d trim off more calories drinking water than taking weight loss doses of the banned substance, ephedrine—the active component of ephedra—three times a day. And we’re just talking about plain, cheap, safe, and legal tap water!

Using the 10-Calorie Rule I explained previously, unless we somehow compensated by eating more or moving less, drinking that much water could make us lose 10 pounds over time. “In essence,” concluded one research team, “water drinking provides negative calories.”

A similar effect was found in overweight and obese children. Drinking about two cups of water led to a 25 percent increase in metabolic rate within 24 minutes, lasting at least 66 minutes until the experiment ended. So, just getting the recommended daily “adequate intake” of water—about 7 cups a day for children ages 4 through 8, and for ages 9 through 13, 8 cups a day for girls and 10 cups for boys—may offer more than just hydration benefits.

Not all research teams were able to replicate these findings, though. Others only found about a 10 to 20 percent increase, a 5 percent increase, or effectively none at all––pouring cold water, one might say, on the whole concept. What we care about, though, is weight loss. The proof is in the pudding. Let’s test the waters, shall we?

Some researchers suggest, “The increase in metabolic rate with water drinking could be systematically applied in the prevention of weight gain….” Talk about a safe, simple, side-effect-free solution—in fact free, in every sense. Drug companies may spend billions getting a new drug to market; surely a little could be spared to test something that, at the very least, couldn’t hurt. That’s the problem, though. Water is a “cost-free intervention.”

There are observational studies suggesting those who drink, for example, four or more cups of water a day appear to lose more weight, independent of confounding factors such as less soda or more exercise. But you don’t really know until you put it to the test.

And finally, in 2013, “Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects.” Fifty overweight “girls” (actually women, ages 18 through 23) were asked to drink two cups of water, three times a day, a half hour before meals, over and above their regular water intake, without otherwise changing their diets or physical activity. And, they lost an average of three pounds in eight weeks. What happened to those in the control group? There was no control group, a fatal flaw for any weight loss study due to the “Hawthorne effect,” where just knowing you’re being watched and weighed may subtly affect people’s behavior. Of course, we’re just talking about water; so, with no downsides one might as well give it a try. But I’d feel more confident if there were some randomized, controlled trials to really put it to the test. Thankfully, there are!

Oh, I hate it when the title ruins the suspense. Overweight and obese men and women randomized to two cups of water before each meal lost nearly five pounds more body fat in 12 weeks than those in the control group. Both groups were put on the same calorie-restricted diet, but the one with the added water lost weight 44 percent faster. A similar randomized controlled trial found that about 1 in 4 in the water group lost more than 5 percent of their body weight compared to only 1 in 20 in the control group.

The average weight loss difference was only about three pounds, but those who claimed to have actually complied with the three-times-a-day instructions lost about eight more pounds compared to those only did the extra water once a day or less. This is comparable to commercial weight loss programs like Weight Watchers, and all they did was drink some extra water.

Please consider volunteering to help out on the site.

Video production by Glass Entertainment

Motion graphics by Avocado Video

Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.

Given the 60 percent surge in the adrenal hormone noradrenaline within minutes of just drinking two cups of plain water, might one get the weight-loss benefits of noradrenaline-releasing drugs, like ephedra, without the risks? You don’t know until you put it to the test. Published in the Journal of the Endocrine Society, the results were described as “uniquely spectacular.” Drinking two cups of water increased the metabolic rate of men and women by 30 percent. The increase started within 10 minutes and reached a maximum within an hour. In the 90 minutes after drinking a single tall glass of water, the study subjects burned about an extra 25 calories. Do that four times throughout the day and you could wipe out 100 extra calories— more than ephedra! You’d trim off more calories drinking water than taking weight loss doses of the banned substance, ephedrine—the active component of ephedra—three times a day. And we’re just talking about plain, cheap, safe, and legal tap water!

Using the 10-Calorie Rule I explained previously, unless we somehow compensated by eating more or moving less, drinking that much water could make us lose 10 pounds over time. “In essence,” concluded one research team, “water drinking provides negative calories.”

A similar effect was found in overweight and obese children. Drinking about two cups of water led to a 25 percent increase in metabolic rate within 24 minutes, lasting at least 66 minutes until the experiment ended. So, just getting the recommended daily “adequate intake” of water—about 7 cups a day for children ages 4 through 8, and for ages 9 through 13, 8 cups a day for girls and 10 cups for boys—may offer more than just hydration benefits.

Not all research teams were able to replicate these findings, though. Others only found about a 10 to 20 percent increase, a 5 percent increase, or effectively none at all––pouring cold water, one might say, on the whole concept. What we care about, though, is weight loss. The proof is in the pudding. Let’s test the waters, shall we?

Some researchers suggest, “The increase in metabolic rate with water drinking could be systematically applied in the prevention of weight gain….” Talk about a safe, simple, side-effect-free solution—in fact free, in every sense. Drug companies may spend billions getting a new drug to market; surely a little could be spared to test something that, at the very least, couldn’t hurt. That’s the problem, though. Water is a “cost-free intervention.”

There are observational studies suggesting those who drink, for example, four or more cups of water a day appear to lose more weight, independent of confounding factors such as less soda or more exercise. But you don’t really know until you put it to the test.

And finally, in 2013, “Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects.” Fifty overweight “girls” (actually women, ages 18 through 23) were asked to drink two cups of water, three times a day, a half hour before meals, over and above their regular water intake, without otherwise changing their diets or physical activity. And, they lost an average of three pounds in eight weeks. What happened to those in the control group? There was no control group, a fatal flaw for any weight loss study due to the “Hawthorne effect,” where just knowing you’re being watched and weighed may subtly affect people’s behavior. Of course, we’re just talking about water; so, with no downsides one might as well give it a try. But I’d feel more confident if there were some randomized, controlled trials to really put it to the test. Thankfully, there are!

Oh, I hate it when the title ruins the suspense. Overweight and obese men and women randomized to two cups of water before each meal lost nearly five pounds more body fat in 12 weeks than those in the control group. Both groups were put on the same calorie-restricted diet, but the one with the added water lost weight 44 percent faster. A similar randomized controlled trial found that about 1 in 4 in the water group lost more than 5 percent of their body weight compared to only 1 in 20 in the control group.

The average weight loss difference was only about three pounds, but those who claimed to have actually complied with the three-times-a-day instructions lost about eight more pounds compared to those only did the extra water once a day or less. This is comparable to commercial weight loss programs like Weight Watchers, and all they did was drink some extra water.

Please consider volunteering to help out on the site.

Video production by Glass Entertainment

Motion graphics by Avocado Video

Doctor's Note

The video I mentioned is The New Calories per Pound of Weight Loss Rule.  

If you missed my previous video, see: The Effect of Drinking Water on Adrenal Hormones

Coming up next is Optimizing Water Intake to Lose Weight for all the specifics.

If you haven’t yet, you can subscribe to my videos for free by clicking here.

62 responses to “What Is the Safest Metabolism Booster?

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  1. Does the 2 cups need to be chugged all at once to get rhis effect? Does the body respond the same if the same amount of water is sipped over the same period of time?

    1. Elishevah,

      It has not been studied. But I would think sipping too slowly would make it unworkable and that is from life experience with an elderly person who I was caretaking who would tend to get dehydrated. She drank so slowly that it would take her a half-hour to an hour to drink a small glass of anything.

      Once you get to slow enough intake, the whole exercise becomes not feasible.

    2. Try and see is my answer. This morning I poured myself a pint of water (500ml/2cups) and found it easy to drink it in a couple of half-pint “gulps”. It wasn’t a chug, but I didn’t just “sip it” either.

      It knocked out my normal breakfast craving. I normally drink water or tea with breakfast, but I’m not really hungry now. It’s been nearly two hours. I’ll eat brekky all the same, because I want the nutrition from it.

      Appears to me that it’s not just the volume of water one drinks per day, but the way we consume it. I’ll now be drinking water a pint at a time for best effects. I’m sure volume and speed of drinking will vary for individuals, but I see no harm in trying water for “drug like” effects.

      1. Does the thermogenesis of green tea apply to decaffeinated green tea as well? Can hot decaffeinated green tea be used in the way Dr. Greger says 2 cups of plain water promotes thermogenesis?

    1. I have the same question as Elishevah – is the time frame consuming the water a critical part. Chugg it down all at once, 2 cups in ten minutes, 2 cups over half an hour… It seems like the sudden influx would be necessary…

      1. I think you need to drink it all without haste, nor delay-a couple of minutes maybe. I drank mine today in a couple of “gulps” which was rather easy, probably less than two minutes but not as many as five.

        It knocked out my morning breakfast craving. Didn’t measure heart rate or BP. I’ll try that when I have a device handy. My bp is rarely elevated.

  2. This is off topic, but I’ve been reading about edible weeds. We all know that leafy greens are among the healthiest foods, but no one ever addresses all the abundantly available wild growing ones. I know purslane and dandelion are very healthy, impressively nutritious, and full of antioxidants, and I also know they’re safe. But you hear (well, I do) about a lot of other very common weeds in most of our yards that are supposedly safe and beneficial. My thing is, though, not to just assume something is safe unless it’s very well established. Not like you (Dr. Greger) don’t have enough files and work to do, but it would be really cool to see a video addressing beneficial and safe weeds that constitute as healthy leafy greens!

    1. I grew up in a country family that knew all of our native plants. There were literally no ‘weeds’. Mother would go out into the yard and cut down a salad that I still miss those flavors of. Lambs Quarter was one of her favorite greens. I later learned from a botanist that there are over 20,000 edible plants and the average Americans eats less than 40 in their lifetime (if you don’t count spices). How many flavors do most people miss?

      There are many books and websites on plant identification and what is edible. I would check out a few of them to find ones that work best for you. It will not take long before you can walk around your part of the world and realize that there are no longer any ‘weeds’.

      1. Reality bites,

        I agree with you that lots of native and wild plants are edible.

        Yet I still think that some are weeds. Crabgrass and quack grass come to mind. Yet I confess that the worms seem to love crabgrass, and the birds are fascinating to watch as they eat crabgrass seeds. Maybe it’s a matter of: edible to whom?

        I think of a weed as a plant inhibiting the growth of another plant I like better. Our yard is full of all kinds of plants, but not too much grass, it seems. I guess I don’t care so much about grass. Other plants, such as produce and fruit plants, I care more about. I also care more about landscape plants.

        I am terrible at plant identification; otherwise, I would be eating more of the weeds that I pull. Or, that are growing in our yard. Knowing how to prepare them would help.

      2. Thanks, Rb! That sounds so intriguing! (your wild greens salads). I agree, it seems like we could be getting so much more variety considering all this, and at no cost. Plus I’ve read things about a greater variety being better for the microbiome. I’ll keep looking into it and trying to learn. There’s so much caution that I didn’t used to have though, since learning how even plants sold on store shelves boasting their health benefits, actually aren’t good for us like noni, potentially spirulina, starfruit, and apparently moringa (Dr. Greger is now advising against it with a video explanation to come), for some examples. It definitely makes me a bit more cautious and wanting to make sure to get a good solid green light on plants I’m unfamiliar with.

        1. I agree about the weeds, too. I mean when I’m growing kale, etc. I have to “weed” for the sake of the plants I’m growing. But I am in full support of “weeds” as not only are they often nutritious for us, but essential for rabbits and other wildlife and not to mention, actually very beautiful foliage.

      3. I would tend to think that if they are edible plants they would be safe to eat in moderation. Some edible plants, of course, are toxic or unhealthy if you eat too much of them. Nutmeg, for example. Or if not prepared properly. There are also apps now that can help you identify plants by taking a photo. I’ve heard there is a way to do this on Google Focus.

        1. I would also note that there are many greens on the market that most of us don’t normally eat. Go to an asian grocery story and you’ll see many varieties.

    2. S,

      I am ‘minded of Buetner’s references to “Wild Greens” in his 2012 NYT article on the diet of the long-lived population residing in Ikaria, Greece.

      Perhaps a web search of “Wild Greens” will head you in the right direction:

      “After gathering all the data, he (Dr. Michel Poulain, a Belgian demographer) and his colleagues at the University of Athens concluded that people on Ikaria were, in fact, reaching the age of 90 at two and a half times the rate Americans do. (Ikarian men in particular are nearly four times as likely as their American counterparts to reach 90, often in better health.) But more than that, they were also living about 8 to 10 years longer before succumbing to cancers and cardiovascular disease, and they suffered less depression and about a quarter the rate of dementia. Almost half of Americans 85 and older show signs of Alzheimer’s. (The Alzheimer’s Association estimates that dementia cost Americans some $200 billion in 2012.) On Ikaria, however, people have been managing to stay sharp to the end . . .

      . . . Pes and Poulain were joined in the field by Dr. Antonia Trichopoulou of the University of Athens, an expert on the Mediterranean diet. She helped administer surveys, often sitting in village kitchens to ask subjects to reconstruct their childhood eating habits. She noted that the Ikarians’ diet, like that of others around the Mediterranean, was rich in olive oil and vegetables, low in dairy (except goat’s milk) and meat products, and also included moderate amounts of alcohol. It emphasized homegrown potatoes, beans (garbanzo, black-eyed peas and lentils), wild greens and locally produced goat milk and honey.

      As I knew from my studies in other places with high numbers of very old people, every one of the Ikarians’ dietary tendencies had been linked to increased life spans: low intake of saturated fats from meat and dairy was associated with lower risk of heart disease; olive oil — especially unheated — reduced bad cholesterol and raised good cholesterol. Goat’s milk contained serotonin-boosting tryptophan and was easily digestible for older people. Some wild greens had 10 times as many antioxidants as red wine.”

      https://www.nytimes.com/2012/10/28/magazine/the-island-where-people-forget-to-die.html

      Note that elements of this diet conflict with a number of Dr. Greger’s concepts.

      This diet is real.

      Bon appétit –

      Vivamus

      1. I recommend a book called “Eating on the Wild Side.” I read a review (maybe in the “New York Times”?) and bought the book. It’s fascinating and gives great tips for buying supermarket food with which I think Dr. Greger would agree, as well as comparing our current foods with wild ones.

      2. Vivamus

        You seem to be assuming that absolutely everything people on Ikaria consume or do must promote a long healthy life. That doesn’t seem like a particularly sensible assumption to me. Surely, all people need to do in order to have a longer healthier life than the average American is to have more good habits and fewer bad habits? They don’t have to be perfect in every single way.

        Just because long-lived Ikarians smoked a packet of cigarettes a day for 70 years, are we supposed to believe that this trumps modern scientific ‘concepts’ about the unhealthiness of smoking?

        https://www.theguardian.com/world/2013/may/31/ikaria-greece-longevity-secrets-age

    3. Lambsquarter and Pokeweed are two I regularly eat. I would eat Stinging Nettles as well if I could find some. Natures greens take some learning, but open up an avenue of greens that can be far superior in every nutritional way than commercially-grown greens. In the future I hope to grow most all of my greens, and will continue to harvest wild things.

    4. Weeds are just plants that you don’t want in your garden/yard. I think what you are talking about is medicinal plants and there are many books on that topic.

  3. The concluding paragraph in Deb’s green tea thremogenisis article says it all…

    “She (the researcher) says green tea may have many health benefits due to its plant compounds, but cautions that it is not the answer to weight-loss woes. “Green tea can’t be used, and it shouldn’t be used, as a ‘magic bullet’ for weight loss,” she tells WebMD. “You’ve got to combine it with other changes, including increasing physical activity and reducing a high-calorie diet.”‘

    Along with the fountain of youth, people keep searching for the silver bullet that will allow them to continue their unhealthy dietary choices without experiencing the negative consequences

    1. PrinceMongo,

      Yes, there aren’t magic bullets but what I will say is that Sparkpeople which is one of the processes similar to Weight Watchers and it has people who have lost hundreds of pounds and their advice all seems really silly little tiny things.

      They try to get you to choose a small behavioral change such as drink 8 glasses of water, use smaller plates, exercise no less than 10 minutes per day and none of it sounds like it should really help but each thing is based on a study and part of it is psychological. If people do exercise 10 minutes per day they have almost the same health benefits as exercising 20 minutes per day and though 20 minutes per day is better, they don’t push for that. They just make a minimum and they said that if people really do the 10 minutes per day, 3 weeks from now that will be so easy that they often will do 20 minutes per day, and that often builds. Where people who start high often stop when their lives get busy and suddenly do nothing.

      I saw a lot of people go from couch to 10 minutes per day to 5K and then get busy and if they kept the 10 minutes per day they didn’t lose all of their ground.

      I found it all useful.

      I feel as if it might be war with fall back positions of some sort.

      With WFPB, I did really, exceptionally well for 2 of these years but slipped back to processed foods and sometimes Lara bars, but I have not slipped back to cheese and animal milk or using oils or other things like that and don’t think I ever will.

      But having different types of Plant-Based diets where I could switch from potatoes to beans and rice to salads and soups and slip back to faux meats when I have a craving is protective for me. I can’t even remember the last time I wanted ice cream or cheese or real pizza.

      I have a man who brings me pizza – dairy pizza every single week and our lobby is locked so he drops it off for me. An old friend from when I used to eat it but I do not eat it or crave it. The thought of it is repulsive to me and I don’t think anything will ever change that now.

      Anyway, I just do think that doing even one small change can maybe just stop a snowball from becoming an avalanche.

  4. Is there more to this than thermodynamics, that the calories used is in proportion to the energy it takes to heat the water to body temperature? And if so, (1) presumably the beneficial effect goes away with hot beverages, and (2) is there actually a side effect, albeit a moderate one? Drink a cold glass of water on a cold day and you feel even colder? Enough chills and you may be less eager for that next glassful.

  5. Was the temperature of the water considered? Is it just a myth that if you dink cold water the body has to expend energy to bring it up to body temperature? If that is true, consuming anything cold would stimulate metabolic activity – but water presumably has no calories, and other cold substances could have enough caloric value to disguise or negate the effect

    1. Michael – if you read some of the literature cited you’ll notice that the temperature was considered and made a difference.
      Interesting.

  6. Elishevah – The video states that the effects of water-drinking begin within 10 minutes of drinking the water. So it does not sound like the water was “sipped over the same period of time” although I am unclear what the “same period of time” you mention might be. Perhaps you could read the scientific references and maybe clarify your question.

  7. Water is only MILDLY thermogenic. Capsaicin, the major pungent principle of red chili pepper, is even more thermogenic. Yet we all know people who eat lots of chilis and drink lots of water with weigh issues.

    However there has been countless research into how the human body loses its ability to detect thirst as we age, so we tend to eat when our bodies need liquid. Put that on top of eating for boredom, or being pushed into fetishizing food by all the TV shows and such telling you how you should be a ‘foodie’ and no wonder people have food issues.

    1. Bruce:

      It’s far more than a pint. I’m certain of that.

      I had the pint of water this morning and it totally killed my breakfast craving (normal every day craving for my fruity oatmeal). Lasted two hours and just now did I eat breakfast and then drank some more water.

      Hyponatremia requires a bit more radical water consumption as I understand it, but is a real danger for folks who do not understand it and choose to take on “challenges” or other such nonsense as eating/drinking contests.

  8. Why is there no mention of how fast you need to drink 16 oz of water to create this thermogenesis effect. How does the time period of ingesting the water affect the results? Since there is no amount of time, does this mean you need to drink it all at once like guzzling it down in 1 minute or less? Very vague and unhelpful unless we have specifics. Thank you

  9. I tried a fasting with water diet with the idea of fasting most of the day after eating a large breakfast (The only meal of the day). I’d eat all the calories of the day before going to work, then I’d take a 1-1 1/2 liter jug of tea to work. Every time I went to the bathroom I’d do some form of muscular exercise (Push-ups, Sit ups, etc.) Then at the end of the workday I’d ride my bicycle for at least an hour (covered a lot of ground). In the space of a few months I had gone from a fat 150’s down to 137 lbs. I was lean, but not weakened as I kept up the eating and riding regimen. I never felt hungry either or had any cravings. I don’t ride as much but instead bike to a mountain, climb it and ride home. So I concur with this idea of eating less and drinking more water I worked for me when I did it.

  10. Water is so important to health, but now there are so many confusing messages out there about it. Alkaline, pH 9, pH 8, minerals added, reverse osmosis, reverse osmosis with minerals added back in, tap water (varies from city to city), carbon filtered, etc. We need help to make sense of all this! Please Dr Greger!

    1. esolo, I went digging for drinking water pH and health recently and could find nothing that wasn’t promotionally-biased. I found no good information on acidic or alkali or neutral water drinking.

      Let us know if you find any such. There were some very learned discussions on pH in some of the older videos here, but much of that was a personalities conflict/contest and strayed from the facts of what is/is not better for us to consume.

      It’s like the last “Flashback Friday” re-run laments: no exclusive market or product, hence no profits margins, hence no research is done on the subject. AND worst of all, any research that shows anything contrary to the products that are being pushed is dismissed.

  11. The water content of the food in a vegan diet is considerable. I wonder if the research has considered if and how the water in food affects weight, or more significant, body composition. As I understand it, the standard formula for daily water consumption of 1/2 ounce of water per pound of body weight (adjusted for weather temperature, physical activity, etc.) includes the water in the food consumed.

  12. Never understood why anyone would want to increase metabolism. You drive a care at 50 mph it will last much longer than driving it at 100 mph all the time. There’s only so many ticks on the meter for all of us.

    1. Brian,

      Agreed. Completely.

      As I recollect – with one experiment perhaps quoted by Dr. Greger – I regret that I cannot conjure it up – mice kept slim via a calorie-restricted diet lived longer and healthier than control mice – while mice kept slim by more food plus exercise did not live longer and healthier.

      I.e. – if you are a mouse and you are interested in a long healthy life, staying slim by lowering metabolism may be key. Staying slim by upping metabolism and working out may not be.

      Could this apply to other mammals?

      Of course.

      Observationally – for me – this is borne out by experience over time. I have encountered – numerous times – little-old-ladies in their nineties – tiny, somewhere around a hundred pounds or so – BPs around 90/60 – temperatures of 97-point-something – pulse rates in the 50s or 60s – haven’t seen a doctor in decades (interesting) – seeming to be in much better health that many of their contemporaries – particularly if we count the act of simply being alive as being indicative of being in unusually good health compared to many of their contemporaries.

      When I have discussed with others whether the apparent low metabolism of such ladies is a cause or an effect of their aged status, the usual answer is I get is “Yes.” I.e. – people judge that it is likely both cause and effect. Inseparable.

      Many are aware of this phenomenon. Whether or not anyone has written a paper on it – I couldn’t care less.

      I see it. Others I have spoken to have seen it, It appears to me to be real. If someone does not believe this – that is not in any way my problem.

      On the other hand – I have yet to encounter a little-old-lady jogger. I am sure they are out there, mind you – but if so, they certainly do not seem to be as common.

      One more piece of the puzzle – the long lived traditional Okinawans practice Hara hachi bun me (腹八分目) – typically translated as “eat until 80% full.” A paean to energy restriction – the opposite of increased metabolism induction.

      I think – if longevity and health are the goals – we might be better off getting away from the mistake of intentionally increasing metabolism and instead seek to reduce metabolism globally. The opposite of the pathway of my father’s favorite poem:

      My candle burns at both ends;
      It will not last the night;
      But ah, my foes, and oh, my friends—
      It gives a lovely light!

      Edna St. Vincent Millay
      1920

      Father had an eventful life. But he did not last. He died young.

      He was only 76 when he passed.

      Grandfather – a more tranquil later life – say, the last 40-50 years or so. I spent time with Grandfather on the farm. Nothing changed, year by year, except the weather. Time flowed like water. Low stress. Watched the grass grow. The grass watched back. Many naps.

      Grandfather made it to 95.

      Brian.

      May you have a long and tranquil life – perhaps help a few people out along the way –

      And live in uninteresting times –

      Vivamus

      1. Viv

        Some interesting musings again but I can’t say that all of that make total sense to me

        Metabolism and metabolic rate aren’t precisely the same for one thing.. Metabolism refers to both the breaking down of food etc in the body and the body’s construction and repair processes. Metabolic rate refers to the amount of energy expended during metabolic processes. Even there, the concept of metabolic rate may be subdivided into three types or aspects: the basal metabolic rate, thermic effect on/of food and energy used during physical activity

        As I understand it, the point of the video is that people may be seeking to boost their metabolism in order to lose weight, This may or may not be healthy. adjusting the thermic effect of food/water and increased physical activity may be,

        Certainly, though, a high basal metabolic rate is associated with increased mortality risk
        https://academic.oup.com/biomedgerontology/article/63/7/698/763328

        Contrary to your beliefs (?), evidence indicates that increased physical activity has significant mortality benefits eg
        https://www.bmj.com/content/365/bmj.l2323

        Also as I understand it, a high basic metabolic rate may reflect inflammation – systemic inflammation increases the body’s energy requirements. Hmmm, I wonder if that might be a factor in the weight loss reported by keto/low carb/carnivore/paleo dieters? Although if they were eating a SAD before, that too would have been pretty inflammatory.

  13. PUTTING AUDIO TO THE TEST
    .
    Dr. Greger’s audio pickup is a problem, again. This time, the throat mike appears absent, and microphone pickup seems from the front, facing Greger. His voice volume spikes noticeably, to the point of brief audio distortion.

    This peak-and-valley audio effect is aggravated because we still must turn up the volume to compensate for Dr. Greger’s signature speaking trait– a concluding, low-volume final syllable.

    1. Water content of vegetables:

      https://tools.myfooddata.com/nutrient-ranking-tool/Water/Vegetables/Highest/100g/Common/No

      Water content of fruit:

      https://tools.myfooddata.com/nutrient-ranking-tool/Water/Fruits/Highest/100g/Simple

      After realizing that my grocery bags were gettin’ heavier and heavier over the Spring, Summer and Fall – all the fresh veggies and fruit purchased in season (and thereby on sale!) – hey, the watermelons were 17-pounders (I got on the scale and weighed
      ’em!) – I decided that – if ‘most everything I was eatin’ was ~85%-95% water – did I really, really need all those glasses of water for drinkin’? Or was all that drinkin’ water just plain silly?

      So – A little experiment.

      I cut my drinking water in half and just ate something full of water whenever remotely thirsty.

      Or even – when just a little bored.

      Watermelon, pineapple, grapes, pears, apples – whatever.

      With lotsa veggies for meals.

      Hey – it’s a hard life – but someone has to do it.

      Fluids – never, ever cold – with meals to wash the food on down – old habit.

      Result: No dehydration. Skin turgor maintained just fine, thank you. Standing pulse did not accelerate over normal standing pulse.

      Urine specific gravity continued to measure 1.005 = low normal:
      https://www.walmart.com/search/?page=1&query=urinalysis&sort=rating_high

      Serum BUN remained low normal. Serum Creatinine remained low normal. eGFR remained WNL for a person in his 20s – I’ll take that, thank you very much!

      Diet was largely fresh veggies, fresh fruit, beans (mostly thick soups), whole grains – usually in the form of rehydrated cooked whole oat groats or rehydrated cooked millet. Only foods with low water content were ~two-three slices of Ezekiel sprouted bread toast and ~ 1 1/2 oz of nuts daily. Plus ~1/3 of a medium avocado and around one tablespoon of Extra Virgin Olive Oil or less. Mostly organic – if not, with a close eye on the “Dirty Dozen” and “The Clean Fifteen:”
      https://www.ewg.org/foodnews/dirty-dozen.php
      https://www.ewg.org/foodnews/clean-fifteen.php

      So – probably a few pounds worth of water a day in the food.

      Lost weight – and then have kept the weight down – as intended. With no effort.

      Heck – I was eating all I could carry!

      All remains well.

      In my judgement, this is probably healthier than messing around with drinking lotsa cold water.

      I’d rather get my water largely out of fruit and vegetables than out of the city tap.

      With the city tap – you don’t know where it’s been.

      You might try it yourself if you like.

      If you do – it may be prudent to monitor yourself initially to make sure it works for you.

      Bon appétit

      Vivamus

    2. alphaa10,

      Thanks for pointing this out. I’m so used to crappy audio from various sources that I sometimes overlook when it comes from trusted sources. I run an audio shaping program to help me hear/extract intelligibility from time to time.

      I did note that Greger’s audio was off, but didn’t think too much of it. The delay in technical repairs here is big, so we get used to mediocrity.

      What’s killing me now is the LOUDNESS of the intros, such that I MUST slam the mute button until that mess is over and the Speaking audio begins, which is far quieter.

      A youtuber I watch had to edit out his audio recently when he found that the mic-cable shielding had failed. Cables and connectors are the weak links these days, and are too often sourced from the lowest cost vendors.

      Good audio underrated. At least Michael rarely has wind-noise on his audio.

  14. Why do most of the videos crank up the volume on the standard intro and ending ? When wearing headphones, it may cause more health damage to my ears over the long term than the diet info’s health benefits.

  15. Duh :)

    You drink water of around 15˚C and pee it out at around 37˚C, and at heating 4186 J/kg.˚C you end up spending per liter/kg of water (37-15) * 4186 = 92 kJ of energy.

    What would be interesting is the difference between this plain thermodynamic calculation and any effect that the body might impose. The total is probably an overestimation and lacks remarks about hot or cold drink differentiation; the energy balance for hot tea and coffee might not have the same benefit, and ice water should burn more.

  16. Content and presentation excellent. Loud “music” at introduction annoying. This noise is the only thing on the video that my neighbors can hear from my apartment.

  17. I had buy “How not to die” from Amazon because I thought you have created some pill or medicine which after eating, a person can live forever.

    I know before buying your book that this can’t be true but after reading your book title “How not to die” many times, I thought maybe you had done impossible possible by creating some kind of extremely expensive pill or something which you will provide to those who contact you and warm your pocket with huge money. But after reading your book I was extremely disappointed that there is no way to live forever as mentioned on your book title. So my question to you, is why you are using and proclaiming such a big words, “HOW NOW TO DO DIE”. Because its false, its like click-bait process in YouTube to earn fame and money only.

    My request to you is please Remove this Shitty, Nonsense & useless book. Because One day everbody will die including you. You so-called* Doctor is also wasting and destroying trees (for our next generations) by writing such a useless book How not to die. What type of Doctor! You are? Completely White Hearted & White Blooded.

    Instead do some good work. Write a book on, How African (Blacks) are Superior than Asians and White. Because we Africans are better in science, health and physique etc.

    Enormous Evidences Support that We Africans are Superior than Asians, and Non-Hispanic Whites. There are tons of evidences from science, health departments, technology and in sexuality. Here are Evidence Following.
    Lets first start with skin.

    SKIN HEALTH | BODY HEALTH.
    1. EVIDENCE: Happily, In our African People Skin a chemical know as Melanin is present in optimal & maximum amount which protect us from Cancer.

    Non-Hispanic Whites: Non-Hispanic Whites are deprive from this blessing and Asian are also partially blessed.

    HEALTH | WELNESS.
    2.EVIDENCE: Happily, Our African people are healthiest in the World. In African population of Africa the rate of heart diseases is extremely rare, no cases of hypertension were found in Kenya, Extremely rare causes of breast cancer in African women and Extremely rare cases of testes cancer in Men.

    Non-Hispanic Whites and Asians: Non-Hispanic and Asians Have more heart diseases, more hypertension cases, cases of breast cancer are extremely common in whites woman & Asians compared to African females and testes cancer in white males are also extremely prevalent compared to African males. It’s not only the role of diet but most importantly genes plays important role. That’s why Breast Cancer in White women is more prevalent and Testes Cancer in White & Asians Men due to their genetic makeup even if they follow healthy diet or same diet which African follow. Because African in U.S. eats same Standard Western Diet but still cases of Breast and Testes Cancer are extremely low in African compared to Whites & Asians People.

    Beautifulness | Handsomeness & Genes
    3. EVIDENCE: African women have more beautiful skin than Whites and Asians Women. And African men are more handsome than Whites & Asian. There are studies that shows White Woman & Asians Women (because of evolution) attract more toward African Men because of scent, more stronger body and more handsome physique. Its the evolutionary process that Whites and Asian women attract more toward African because “its about survival of fittest and the Evolutionary process only picks best & greatest genes available to survive, strive and prosper life”. Only African People are blessed by these greatest genes essential to live extremely healthy, powerful and happy life.

    Our Body & Genes are good, better & Superior in every way than Whites Men and Asian Men. That why every White Women & Asians Women whether married or unmarried both have extreme temptations toward our African Men. Many Married White Women and Asian even Cheats with their White Husbands for us African. But that’s not married Whites or Asians Women mistake or fault its because their brain force them to do it willingly or unwillingly. SO WHITES MEN AND ASIANS MEN PLEASE NOTE: It’s my request to you kindly if ever you find your White Wife Cheating with African Black don’t anger on her. She is just doing what her brain is saying her, & forcing her. She cannot control these extreme feeling everyday. Evolution had left no choice for her. It’s not her mistake. Its because we are extremely blessed than all other races.

    BLESSED | BLESSINGS.
    4.EVIDENCES: God of the Heavens and Earth tell us that Jesus is African. “burnished bronze” Revelation 1:14, 15. Read this verse.

    Jesus is African, its a really real blessing which Asians & Whites are lack of. Thank you God for making us so unique, better and good.

    Dr Greger, I am hoping to see a new wonderful book written by you Dr Greger on – How African are Better than Asians and Whites.

    _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

    *because you are destroying trees, as a doctor you should know that trees are important for healthy life.

    GoodBye,
    Nathan King,
    Nathan Plaza.
    ∆∆∆∆∆∆∆∆∆

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