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Basic Anatomy of Stretching the Pecs

This week I want to take a look at the pectoralis major and pectoralis minor aka pecs more in depth to help understand why tightness or stiffness in these muscles can create shoulder issues as well as why the stretches are they way they are.

Intermittent fasting is currently one of the most popular nutrition programs around.
Unlike diets that tell you what to eat, intermittent fasting focuses on when to eat.
Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.
There are several forms of intermittent fasting, including a common form called time-restricted eating. This article tells you all you need to know about time-restricted eating.

What Is Time-Restricted Eating?

Intermittent fasting is a broad term that refers to multiple specific eating patterns.
Each type of intermittent fasting includes fasting periods that are longer than a normal overnight fast of 8–12 hours (1).
“Time-restricted eating,” or “time-restricted feeding,” refers to when eating is limited to a certain number of hours each day (2).
An example of time-restricted eating is if you choose to eat all your food for the day in an 8-hour period, such as from 10 a.m. to 6 p.m.
The remaining 16 hours each day are the fasting period, during which no calories are consumed.
This same schedule would be repeated every day.
SUMMARY:Time-restricted eating is a type of intermittent fasting that limits your food intake to a certain number of hours each day.

It May Help You Eat Less

Many people eat from the time they wake up until the time they go to bed.
Switching from this style of eating to time-restricted eating may cause you to naturally eat less.
In fact, some research has shown that time-restricted eating can reduce the number of caloriesyou eat in a day (2).
One study found that when healthy adult men limited their eating to about a 10-hour window, it reduced the number of calories they ate each day by about 20% (3).
Another study reported that young men ate about 650 fewer calories per day when they limited their food intake to a 4-hour period (4).
However, other studies have shown that some people do not actually eat fewer calories during time-restricted eating (25).
If you choose high-calorie foods during your feeding period, you may end up eating a normal day’s worth of food even though you are eating for a shorter period of time.
What’s more, most studies on time-restricted eating have used diet records to measure calorie intake. Diet records rely on participants to write down what and how much they eat.
Unfortunately, diet records are not very accurate (6).
Because of this, researchers don’t know just how much time-restricted eating really changes calorie intake. Whether or not it actually decreases the amount of food eaten probably varies by individual.
SUMMARY:For some people, time-restricted eating will reduce the number of calories they eat in a day. However, if you eat higher-calorie foods, you may not end up eating less with time-restricted eating.

Health Effects of Time-Restricted Eating

Time-restricted eating may have several health benefits, including weight loss, better heart health and lower blood sugar levels.

Weight Loss

Several studies of both normal-weight and overweight people restricted eating to a window of 7–12 hours, reporting weight loss of up to 5% over 2–4 weeks (3578).
However, other studies in normal-weight people have reported no weight loss with eating windows of similar duration (29).
Whether or not you will experience weight loss with time-restricted eating probably depends on whether or not you manage to eat fewer calories within the eating period (10).
If this style of eating helps you eat fewer calories each day, it can produce weight loss over time.
If this is not the case for you, time-restricted eating may not be your best bet for weight loss.

Heart Health

Several substances in your blood can affect your risk of heart disease, and one of these important substances is cholesterol.
“Bad” LDL cholesterol increases your risk of heart disease, while “good” HDL cholesterol decreases your risk (11).
One study found that four weeks of time-restricted eating during an 8-hour window lowered “bad” LDL cholesterol by over 10% in both men and women (8).
However, other research using a similar length of eating window did not show any benefits on cholesterol levels (9).
Both studies used normal-weight adults, so the inconsistent results may be due to differences in weight loss.
When participants lost weight with time-restricted eating, their cholesterol improved. When they did not lose weight, it did not improve (89).
Several studies have shown that slightly longer eating windows of 10–12 hours may also improve cholesterol.
In these studies, “bad” LDL cholesterol was reduced by up to 10–35% over four weeks in normal-weight people (1213).

Blood Sugar

The amount of glucose, or “sugar,” in your blood is important for your health. Having too much sugar in your blood can lead to diabetes and damage several parts of your body.
Overall, the effects of time-restricted eating on blood sugar are not entirely clear.
Several studies in normal-weight people have reported reductions in blood sugar of up to 30%, while a different study showed a 20% increase in blood sugar (81214).
More research is needed to decide if time-restricted eating can improve blood sugar.
SUMMARY:Some research shows that time-restricted eating may lead to weight loss, improve heart health and lower blood sugar. However, not all studies agree and more information is needed.

How to Do It

Time-restricted eating is very simple — simply choose a certain number of hours during which you will eat all your calories each day.
If you are using time-restricted eating to lose weight and improve your health, the number of hours you allow yourself to eat should be less than the number you typically allow.
For example, if you normally eat your first meal at 8 a.m. and keep eating until around 9 p.m., you eat all your food in a 13-hour window each day.
To use time-restricted eating, you would reduce this number. For example, you may want to choose to only eat during a window of 8–9 hours.
This essentially removes one or two of the meals or snacks you usually eat.
Unfortunately, there isn’t enough research on time-restricted eating to know which duration of eating window is best.
However, most people use windows of 6–10 hours each day.
Because time-restricted eating focuses on when you eat rather than what you eat, it can also be combined with any type of diet, such as a low-carb diet or high-protein diet.
SUMMARY:Time-restricted eating is easy to do. You simply chose a period of time during which to eat all your calories each day. This period is usually 6–10 hours long.

Time-Restricted Eating Plus Exercise

If you exercise regularly, you may wonder how time-restricted eating will affect your workouts.
One eight-week study examined time-restricted eating in young men who followed a weight-training program.
It found that the men performing time-restricted eating were able to increase their strength just as much as the control group that ate normally (15).
A similar study in adult men who weight trained compared time-restricted eating during an 8-hour eating window to a normal eating pattern.
It found that the men eating all of their calories in an 8-hour period each day lost about 15% of their body fat, while the control group did not lose any body fat (14).
What’s more, both groups had similar improvements in strength and endurance.
Based on these studies, it appears that you can exercise and make good progress while following a time-restricted eating program.
However, research is needed in women and those performing an aerobic exercise like running or swimming.
SUMMARY:Research shows that time-restricted eating does not negatively impact your ability to exercise and get stronger.

The Bottom Line

Time-restricted eating is a dietary strategy that focuses on when you eat, rather than what you eat.
By limiting all your daily food intake to a shorter period of time, it may be possible to eat less food and lose weight.
What’s more, some research has shown that time-restricted eating may benefit heart health and blood sugar, though not all studies agree.
Time-restricted eating isn’t for everyone, but it’s a popular dietary option that you may want to try for yourself.
An evidence-based article from our experts at Authority Nutrition.

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Basic Anatomy of Stretching the Lats | Ep. 99 | Movement Fix Monday

Understanding the basic anatomy of the lats is important because it has implications on how to actually stretch the lats versus just stretch your shoulder joint or jam your shoulder joint.

The biggest thing you want to make sure you are doing when you are stretching the lats is....stretching the lats. Obviously, right?
The lats literally attach your low back to your arm. It attaches all the way down into the low back and then travels up to your arm and attaches to the front of your arm bone aka humerus.

Implications of attachment

When you turn your arm into external rotation, it tightens the lats. When you go into internal rotation, it loosens the lats.
When you round your low back, it tightens the lats and when you arch your back (extend) it will slack the lats.
When you side bend, you will either be slacking or tightening the lats. It's too hard to write which way will tighten vs slack and have it make sense, so just watch the video for that part.

Predispose the stretch

What you want to do when stretching the lats, using whatever stretching technique you want, is use both attachment ends in a way that will put the lat under tension.
For the arm, that means externally rotation your shoulder joint.
For the low back it means rounding it and side bending.

How I use it

I don't do a ton of static stretching. Stretching will improve your range of motion, no doubt, but does it actually change the way you move?
I think after stretching you need to train your movements. Here is an example.
Do you enjoy this type of post? The basic anatomy of a stretch?
Let me know if you do and I will make more videos like this one.

Eating healthy becomes especially important as you age.
That’s because aging is linked to a variety of changes, including nutrient deficiencies, decreased quality of life and poor health outcomes.
Luckily, there are things you can do to help prevent deficiencies and other age-related changes. For example, eating nutrient-rich foods and taking the appropriate supplements can help keep you healthy as you age.
This article explains how your nutritional needs change as you age, including how to address them.

How Does Aging Affect Your Nutritional Needs?

Aging is linked to a variety of changes in the body, including muscle loss, thinner skin and less stomach acid.
Some of these changes can make you prone to nutrient deficiencies, while others can affect your senses and quality of life.
For example, studies have estimated that 20% of elderly people have atrophic gastritis, a condition in which chronic inflammation has damaged the cells that produce stomach acid (1).
Low stomach acid can affect the absorption of nutrients, such as vitamin B12, calcium, iron and magnesium (12).
Another challenge of aging is a reduced need for calories. Unfortunately, this creates a nutritional dilemma. Older adults need to get just as much, if not more, of some nutrients, all while eating fewer calories.
Fortunately, eating a variety of whole foods and taking a supplement can help you meet your nutrient needs.
Another issue people may experience as they age is a reduction in their body’s ability to recognize vital senses like hunger and thirst (34).
This could make you prone to dehydration and accidental weight loss. And the older you get, the harsher these consequences may be (34).
SUMMARY:Aging is linked to muscle loss, thinner skin and reduced stomach acid. Your ability to recognize hunger and thirst may also be reduced as you age.

Needing Fewer Calories, but More Nutrients

A person’s daily calorie needs depend on their height, weight, muscle mass, activity level and several other factors.
Older adults may need fewer calories to maintain their weight, since they tend to move and exercise less and carry less muscle (5).
If you continue to eat the same number of calories per day as you did when you were younger, you could easily gain extra fat, especially around the belly area (6).
This is especially true in postmenopausal women, as the decline in estrogen levels seen during this time may promote belly fat storage (7).
However, even though older adults need fewer calories, they need just as high or even higher levels of some nutrients, compared to younger people.
This makes it very important for older people to eat a variety of whole foods, such as fruits, vegetables, fish and lean meats. These healthy staples can help you fight nutrient deficiencies, without expanding your waistline.
Nutrients that become especially important as you age include protein, vitamin D, calcium and vitamin B12.
SUMMARY:Older adults generally need fewer calories. However, their nutrient needs are just as high or higher than when they were younger. That’s why eating nutrient-rich, whole foods becomes extremely important.

You Can Benefit From More Protein

It’s common to lose muscle and strength as you age.
In fact, the average adult loses 3–8% of their muscle mass each decade after age 30 (8).
This loss of muscle mass and strength is known as sarcopenia.
It’s a major cause of weakness, fractures and poor health among the elderly (9).
Eating more protein could help your body maintain muscle and fight sarcopenia (10).
One study followed 2,066 elderly people over three years. It found those who ate the most protein daily lost 40% less muscle mass than people who ate the least (11).
Also, a review of 20 recent studies in elderly people found that eating more protein or taking protein supplements may slow the rate of muscle loss, increase muscle mass and help build more muscle (12).
Furthermore, combining a protein-rich diet with resistance exercise seems to be the most effective way to fight sarcopenia (13).
You can find many simple ways to increase your protein intake here.
SUMMARY:Eating a protein-rich diet could help fight sarcopenia, the age-related loss of muscle and strength. Research shows you may get the most benefits if you combine a protein-rich diet with resistance exercise.

You May Benefit From More Fiber

Constipation is a common health problem among the elderly.
It’s especially common in people over 65, and it’s two to three times more common in women.
That’s because people at this age tend to move less and be more likely to take medications that have constipation as a side effect (14).
Eating fiber may help relieve constipation. It passes through the gut undigested, helping form stool and promote regular bowel movements (15).
In an analysis of five studies, scientists found that dietary fiber helped stimulate bowel movements in people with constipation (16).
Additionally, a high-fiber diet may prevent diverticular disease, a condition in which small pouches form along the colon wall and become infected or inflamed. This condition is especially common among the elderly (17).
Diverticular disease is often viewed as a disease of the Western diet. It’s incredibly common, affecting up to 50% of people over age 50 in Western countries.
Conversely, diverticular disease is almost absent in populations with higher fiber intakes. For example, in Japan and Africa, diverticular disease affects less than 0.2% of people (18).
You can find a few ways to increase your fiber intake here.
SUMMARY:Bowel-related issues, including constipation and diverticular disease, can occur as you age. You can help protect yourself by increasing your fiber intake.

You Need More Calcium and Vitamin D

Calcium and vitamin D are two of the most important nutrients for bone health.
Calcium helps build and maintain healthy bones, while vitamin D helps the body absorb calcium (19).
Unfortunately, older adults tend to absorb less calcium from their diets.
Human and animal studies have found that the gut tends to absorb less calcium with age (20212223).
However, the reduction in calcium absorption is likely caused by a vitamin D deficiency, since aging can make the body less efficient at producing it (2425).
Your body can make vitamin D from the cholesterol in your skin when it is exposed to sunlight. However, aging can make the skin thinner, which reduces its ability to make vitamin D (2526).
Together, these changes could prevent you from getting enough calcium and vitamin D, promoting bone loss and increasing your risk of fractures (27).
To counter aging’s effects on your vitamin D and calcium levels, it’s necessary to consume more calcium and vitamin D through foods and supplements.
A variety of foods contain calcium, including dairy products and dark green, leafy vegetables. You can find other great sources of calcium here.
Meanwhile, vitamin D is found in a variety of fish, such as salmon and herring. You can find other great sources of vitamin D here.
Older people can also benefit from taking a vitamin D supplement like cod liver oil.
SUMMARY:Calcium and vitamin D are important nutrients for maintaining optimal bone health. Your body stands to benefit from getting more calcium and vitamin D as you age.

You May Need More Vitamin B12

Vitamin B12 is a water-soluble vitamin also known as cobalamin.
It’s essential for making red blood cells and maintaining healthy brain function.
Unfortunately, studies estimate that 10–30% of people over age 50 have a reduced ability to absorb vitamin B12 from their diet.
Over time, this could cause a vitamin B12 deficiency (28).
Vitamin B12 in the diet is bound to proteins in the food you eat. Before your body can use it, stomach acid must help it separate from these food proteins.
Older people are more likely to have conditions that reduce stomach acid production, leading to less vitamin B12 absorption from foods. Atrophic gastritis is one condition that can cause this (29).
Additionally, older people who follow a vegan or vegetarian diet are less likely to eat rich sources of vitamin B12, since it’s more abundant in animal foods such as eggs, fish, meat and dairy (2830).
For this reason, older people can benefit from taking a vitamin B12 supplement or consuming foods fortified with vitamin B12.
These fortified foods contain crystalline vitamin B12, which is not bound to food proteins. So people who produce less than the normal amount of stomach acid can still absorb it (31).
SUMMARY:Aging increases the risk of a vitamin B12 deficiency. Older adults can especially benefit from taking a vitamin B12 supplement or consuming foods fortified with vitamin B12.

Other Nutrients That May Help You as You Age

Several other nutrients may benefit you as you age, including:
  • Potassium: A higher potassium intake is associated with a lower risk of high blood pressure, kidney stones, osteoporosis and heart disease, all of which are more common among the elderly (323334).
  • Omega-3 fatty acids: Heart disease is the leading cause of death among the elderly. Studies have shown that omega-3 fatty acids can lower heart disease risk factors like high blood pressure and triglycerides (3536).
  • Magnesium: Magnesium is an important mineral in the body. Unfortunately, elderly people are at risk of deficiency because of poor intake, medication use and age-related changes in gut function (3738).
  • Iron: Deficiency is common in elderly people. This may cause anemia, a condition in which the blood does not supply enough oxygen to the body (39).
Most of these nutrients can be obtained from a diet rich in fruits, vegetables, fish and lean meats.
However, people who follow a vegetarian or vegan diet could benefit from taking an iron or omega-3 supplement.
Although iron is found in a variety of vegetables, plant sources of iron are not absorbed as well as meat sources of iron. Omega-3 fats are mostly found in fish.
SUMMARY:Potassium, magnesium, omega-3 fatty acids and iron are other nutrients you can benefit from as you get older.

You Are More Prone to Dehydration

Water makes up about 60% of your body (40).
It’s important to stay hydrated at any age, since your body constantly loses water, mainly through sweat and urine.
Additionally, aging can make you prone to dehydration.
Your body detects thirst through receptors found in the brain and throughout the body.
However, as you age, these receptors may become less sensitive to water changes, making it harder for them to detect thirst (441).
Additionally, your kidneys help your body conserve water, but they tend to lose function as you age (4).
Unfortunately, dehydration comes with harsh consequences for older people.
Long-term dehydration can reduce the fluid in your cells, reducing your ability to absorb medicine, worsening medical conditions and increasing fatigue (4).
That’s why it’s important to make a conscious effort to drink enough water daily.
If you find drinking water a challenge, try having one to two glasses of water with each meal. Otherwise, try carrying a water bottle as you go about your day.
SUMMARY:Drinking an adequate amount of water is important as you age, as your body may become less able to recognize the signs of dehydration.

You May Struggle to Eat Enough Food

Another troubling concern for elderly people is decreased appetite.
If this issue isn’t addressed, it can lead to unintended weight loss and nutritional deficiencies. A loss of appetite is also linked to poor health and a higher risk of death (3).
Factors that could cause older adults to have a poor appetite include changes in hormones, taste and smell, as well as changes in life circumstances.
Studies have found that older people tend to have lower levels of hunger hormones and higher levels of fullness hormones, which means they could get hungry less often and feel fuller more quickly (42434445).
In a small study with 11 elderly people and 11 young adults, researchers found that elderly participants had significantly lower levels of the hunger hormone ghrelinbefore a meal (42).
Additionally, several studies have found that elderly people have higher levels of the fullness hormones cholecystokinin and leptin (434445).
Aging can also affect your sense of smell and taste, making foods seem less appealing (46).
Other factors that may cause poor appetite include tooth loss, loneliness, underlying illness and medications that can decrease appetite (3).
If you find it difficult to eat large meals, try dividing your meals into smaller portions and have them every few hours.
Otherwise, try to establish a habit of eating healthy snacks like almonds, yogurt and boiled eggs, which provide lots of nutrients and a good number of calories.
SUMMARY:It’s common for elderly people to experience reduced appetite. If this issue isn’t addressed, it can lead to weight loss, nutritional deficiencies and poor health.

The Bottom Line

Aging is linked to changes that can make you prone to deficiencies in calcium, vitamin D, vitamin B12, iron, magnesium and several other important nutrients.
It may also reduce your ability to recognize sensations like hunger and thirst.
Luckily, you can take actions to prevent these deficiencies.
Make a conscious effort to stay on top of your water and food intake, eat a variety of nutrient-rich foods and consider taking a supplement.
All these actions can help you fight deficiencies and stay healthy as you get older.
An evidence-based article from our experts at Authority Nutrition.

It's important to know the basic anatomy around joints you are trying to mobilize because it may make you set up a stretch a certain way depending on what you're trying to accomplish.

Fat burners are some of the most controversial supplements on the market.
They’re described as nutrition supplements that can increase your metabolism, reduce fat absorption or help your body burn more fat for fuel (1).
Manufacturers often promote them as miracle solutions that can solve your weight problems. However, fat burners are often ineffective and may even be harmful (2).
That’s because they’re not regulated by food regulatory authorities (3).
That said, several natural supplements have been proven to help you burn more fat.
This article provides a list of the 5 best supplements to help you burn fat.

1. Caffeine

Caffeine is a substance commonly found in coffee, green tea and cocoa beans. It’s also a popular ingredient in commercial fat-burning supplements — and for good reason.
Caffeine can help boost your metabolism and help your body burn more fat (456).
Research shows that caffeine can temporarily boost your metabolism by up to 16% over one to two hours (567).
In addition, several studies have shown that caffeine can help your body burn more fat as fuel. However, this effect appears to be stronger in lean people than obese people (8910).
Unfortunately, consuming caffeine too often could make your body more tolerant to its effects (11).
To reap the benefits of caffeine, you don’t need to take a supplement.
Simply try drinking a few cups of strong coffee, which is an excellent source of caffeine with many health benefits.
SUMMARY:Caffeine can help you burn fat by boosting your metabolism and helping you burn more fat as fuel. You can get caffeine from natural sources like coffee and green tea.

2. Green Tea Extract

Green tea extract is simply a concentrated form of green tea.
It provides all the benefits of green tea in a convenient powder or capsule form.
Green tea extract is also rich in caffeine and the polyphenol epigallocatechin gallate (EGCG), both of which are compounds that can help you burn fat (1213).
In addition, these two compounds complement each other and can help you burn fat through a process called thermogenesis. In simple terms, thermogenesis is a process in which your body burns calories to produce heat (141516).
For instance, an analysis of six studies found that taking a combination of green tea extract and caffeine helped people burn 16% more fat than a placebo (17).
In another study, scientists compared the effects of a placebo, caffeine and a combination of green tea extract and caffeine on burning fat.
They discovered that the combination of green tea and caffeine burned roughly 65 more calories per day than caffeine alone and 80 more calories than the placebo (18).
If you would like to reap the benefits of green tea extract, try taking 250–500 mg per day. This will provide the same benefits as drinking 3–5 cups of green tea per day.
SUMMARY:Green tea extract is simply concentrated green tea. It contains epigallocatechin gallate (EGCG) and caffeine, which can help you burn fat through thermogenesis.

3. Protein Powder

Protein is incredibly important for burning fat.
A high protein intake can help you burn fat by boosting your metabolism and curbing your appetite. It also helps your body preserve muscle mass (192021).
For instance, a study in 60 overweight and obese participants found that a high-protein diet was almost twice as effective as a moderate-protein diet at burning fat (22).
Protein can also curb your appetite by increasing the levels of fullness hormones like GLP-1, CCK and PYY, while reducing levels of the hunger hormone ghrelin (1923).
While you can get all the protein you need from protein-rich foods, many people still struggle to eat enough protein daily.
Protein powder supplements are a convenient way to increase your protein intake.
Options include whey, casein, soy, egg and hemp protein powders. However, it’s important to choose a protein supplement that’s low in sugar and additives, especially if you want to lose weight.
Keep in mind that calories are still important. Protein supplements should simply replace snacks or part of a meal, rather than be added on top of your diet.
If you struggle to eat enough protein, try taking 1–2 scoops (25–50 grams) of protein powder per day.
SUMMARY:Protein supplements are a convenient way to increase your protein intake. A high protein intake can help you burn fat by boosting your metabolism and curbing your appetite.

4. Soluble Fiber

There are two different types of fiber — soluble and insoluble.
Soluble fiber mixes with water in your digestive tract and forms a viscous gel-like substance (24).
Interestingly, studies have shown that soluble fiber can help you burn fat by curbing your appetite (252627).
That’s because soluble fiber can help increase the levels of fullness hormones like PYY and GLP-1. It can also help reduce levels of the hunger hormone ghrelin (252628).
In addition, soluble fiber helps slow down the delivery of nutrients to the gut. When this happens, your body takes more time to digest and absorb nutrients, which can leave you feeling full for longer (27).
What’s more, soluble fiber may also help you burn fat by reducing how many calories you absorb from food.
In one study, 17 people consumed diets with varying amounts of fiber and fat. It found that people who ate the most fiber absorbed less fat and fewer calories from their diet (29).
While you can get all the soluble fiber you need from food, many people find this challenging. If that’s the case for you, try taking a soluble fiber supplement such as glucomannan or psyllium husk.
SUMMARY:Soluble fiber supplements can help you burn fat by curbing your appetite and may reduce how many calories you absorb from food. Some great soluble fiber supplements include glucomannan and psyllium husk.

5. Yohimbine

Yohimbine is a substance found in the bark of Pausinystalia yohimbe, a tree found in Central and Western Africa.
It’s commonly used as an aphrodisiac, but it also has properties that may help you burn fat.
Yohimbine works by blocking receptors called alpha-2 adrenergic receptors.
These receptors normally bind adrenaline to suppress its effects, one of which is encouraging the body to burn fat for fuel. Since yohimbine blocks these receptors, it can prolong adrenaline’s effects and promote the breakdown of fat for fuel (30313233).
A study in 20 elite soccer players found that taking 10 mg of yohimbine twice daily helped them shed 2.2% of their body fat, on average, in only three weeks.
Keep in mind these athletes were already quite lean, so a 2.2% reduction in body fat is significant (34).
Also, animal studies have shown that yohimbine may help curb appetite (35).
Nonetheless, more information is needed on yohimbine before it can be recommended as a go-to fat-burning supplement.
Furthermore, because yohimbine keeps your adrenaline levels elevated, it may cause side effects like nausea, anxiety, panic attacks and high blood pressure (36).
It also can interact with common medications for blood pressure and depression. If you take medications for these conditions or have anxiety, you might want to avoid yohimbine (37).
SUMMARY:Yohimbine may help you burn fat by keeping adrenaline levels high and blocking receptors that normally suppress fat-burning. However, it can cause unpleasant side effects in some people.

Other Supplements That May Help You Burn Fat

Several other supplements may help you lose weight.
However, they either have side effects or lack evidence to support their claims.
These include:
  • 5-HTP: 5-HTP is an amino acid and precursor to the hormone serotonin. It may help you burn fat by curbing your appetite and carb cravings. However, it may also interact with medications for depression (3839).
  • Synephrine: Synephrine is a substance that is especially abundant in bitter oranges. Some evidence shows it can help you burn fat, but only a handful of studies support its effects (4041).
  • Green coffee bean extract: Research shows green coffee bean extract may help you burn fat. However, studies on green coffee bean extract are sponsored by its manufacturers, which may cause a conflict of interest (4243).
  • CLA (conjugated linoleic acid): CLA is a group of omega-6 fatty acids that may help you burn fat. However, its overall effects appear weak, and the evidence is mixed (4445).
  • L-carnitine: L-carnitine is a naturally occurring amino acid. Some studies show that it can help you burn fat, but the evidence behind it is mixed (4647).
SUMMARY:There are other supplements that may help you burn fat, including 5-HTP, synephrine, green coffee bean extract, CLA and L-carnitine. However, they each have limitations.

Dangers and Limitations of Fat-Burning Supplements

Commercial fat-burning supplements are widely available and very easy to access.
However, they often don’t live up to their hefty claims and may even harm your health (2).
That’s because fat-burning supplements don’t need to be approved by the Food and Drug Administration before they reach the market.
Instead, it’s the manufacturer’s responsibility to make sure that their supplements are tested for safety and effectiveness (3).
Unfortunately, there have been many cases of fat-burning supplements being pulled off the market because they were tainted with harmful ingredients (48).
Additionally, there have been many cases in which contaminated supplements caused dangerous side effects like high blood pressure, strokes, seizures and even death (49).
On a brighter note, the natural supplements listed above can help you burn fat when added to a healthy routine.
Keep in mind that a supplement cannot replace a healthy diet and regular exercise. They simply help you get the most out of a healthy exercise and eating routine.
SUMMARY:In some cases, commercial fat burners can be dangerous, as they are not regulated by the FDA. There have been cases of dangerous side effects and contamination with harmful ingredients.

The Bottom Line

At the end of the day, there is no single “magic pill” to solve your weight problems.
However, plenty of natural solutions can help you burn more fat when combined with a healthy diet and exercise regimen.
These include caffeine, green-tea extract, protein supplements, soluble fiber supplements and yohimbine.
Among these, caffeine, green tea extract and protein supplements are likely to be the most effective at helping you burn fat.
An evidence-based article from our experts at Authority Nutrition.