What is Thermogenesis in the Body?

Thermogenesis, in simple terms, is the process by which our bodies produce heat. This vital metabolic function helps regulate our body’s temperature and energy expenditure.
 
From digesting food to exercising, thermogenesis is constantly working behind the scenes, ensuring that our bodies maintain the necessary heat to function properly.
 
In this article, we’ll take a closer look into the mechanisms of thermogenesis and its impact on our overall health.

There are three main types of thermogenesis. These are known as non-exercise activity thermogenesis (NEAT), adaptive thermogenesis, and cold thermogenesis.

Non-Exercise Activity Thermogenesis (NEAT)

Non-Exercise Activity Thermogenesis (NEAT) refers to the energy used during daily activities that are not generally considered exercise.
 
These movements include everything from walking to work, typing on a keyboard, fidgeting, gardening, and even household chores like cleaning and cooking or mowing the lawn.
 
NEAT plays a significant role in daily energy expenditure, sometimes contributing more to using energy than structured exercise sessions, especially in people who have active lifestyles or physical jobs.  
 
By incorporating more NEAT into your routine, such as taking the stairs instead of the elevator or standing while working, you can significantly boost your overall energy expenditure.

Adaptive Thermogenesis

Adaptive thermogenesis is the process by which the body adjusts its heat production in response to environmental, dietary, and other physiological factors. This mechanism allows the body to maintain energy balance and regulate body temperature.
 
For instance, in cold environments, the body increases heat production to keep warm. In response to a high-kilojoule diet, the body may increase energy expenditure to help regulate weight gain, or during periods of energy restriction, the body can reduce heat production to conserve energy.

Cold Thermogenesis

Cold thermogenesis is the body’s physiological response to cold temperatures, where exposure triggers increased heat production to maintain core body temperature.
 
This process involves the activation of the body’s brown fat tissues, which generates heat through the burning of fat stores – a process known as non-shivering thermogenesis.

Enhancing thermogenesis through lifestyle changes involves taking on new habits that boost both non-exercise activity thermogenesis (NEAT) and exercise-induced thermogenesis.
 
NEAT encompasses daily activities like standing, walking, fidgeting, and household chores that can significantly contribute to energy expenditure over time. Simple strategies include taking the stairs instead of the elevator, parking farther away, or using a standing desk to minimise sedentary time.
 
Regular exercise plays a critical role in enhancing thermogenesis by helping to build and sustain muscle mass, which increases the body’s resting metabolic rate and energy needs.
 
Activities such as aerobic exercise (like jogging, walking, swimming or cycling) and resistance training (like weightlifting) also elevate metabolic rate for hours afterwards due to post-exercise oxygen consumption.

Foods with a high thermogenic effect can effectively boost metabolic rate by increasing the body's energy expenditure during digestion and metabolism.
 
Spicy foods like chillies contain compounds like capsaicin that stimulate thermogenesis and may temporarily increase metabolic rate. These foods can raise body temperature.
 
High-protein foods, such as lean meats, fish, eggs, and legumes, require more energy to digest compared to fats and carbohydrates.
 
The thermic effect of food (TEF), which is the energy expended during digestion, absorption, and metabolism of nutrients, is higher for protein than other macronutrients. Incorporating protein-rich foods into meals can help you feel satiated for longer, support muscle repair and growth, and enhance overall metabolic activity.
 
For more information on foods that can help boost metabolism, read our article on ’10 Foods to Naturally Support Your Metabolism’.

Understanding the processes and types of thermogenesis helps us to understand how our bodies regulate energy expenditure and metabolism.
 
As we've explored, thermogenesis refers to the production of heat within the body, which is essential for maintaining metabolic processes and supporting energy burning.
 
Whether through non-exercise activities like standing or fidgeting, engaging in regular exercise, or consuming thermogenic foods and drinks, there are various ways to support thermogenesis.
 
Incorporating these strategies into our daily routines allows us to support a healthy metabolism, and  well-being.
 
Want to harness the benefits of thermogenesis to support your own healthy metabolism goals? View FBX’s thermogenesis support supplements.