Foods that Warm You Up Naturally
How Higher Protein Boosted My Body Temp from 97° to 98.6° and Ended Years of Constant Cold
Hey there, chilly warriors! ❄️ If you've ever climbed into bed and instantly turned your partner into a human space heater (sorry, hubby!), or layered up like an onion just to survive a Midwest winter morning, you're not alone. I used to be that person—always cold, no matter what. My toes? Ice cubes. My husband can vouch: they'd turn downright purple some nights, and I'd shamelessly steal all the blankets and his body heat.
For nearly 10 years, I drove a school bus in the brutal Midwest winters. Picture this: sub-zero temps, kids piling on, heater barely keeping up. I'd wear multiple layers, stuff hand warmers in my boots and gloves, rock thick wool socks—and still shiver. On the coldest mornings, I'd get home, strip down, and literally fire up the hair dryer, blowing hot air straight into my pants and shirt to "defrost" like some kind of frozen burrito. Desperate times, right?
Then, a few years back, I tried the carnivore diet for other health reasons. That first winter? Game-changer. I suddenly didn't need all those layers. No more stressing about a heavy winter coat. Within a week of cranking up the protein (and ditching most carbs), my body temperature—which had stubbornly hovered in the low 97s for years—jumped to a steady, beautiful 98.6°F. I felt warmer from the inside out. Thermostat wars with my husband? Over. I can now chill (pun intended) at 67°F in the house and actually enjoy it without turning into a popsicle.
I'm no longer strict carnivore, but I stick to higher-protein meals most days—and the warmth stuck around. If you're Googling "always feel cold low body temperature" or "foods to increase core body temperature naturally," this protein hack might just be your cozy secret weapon too.
What’s the Thermic Effect of Food? Your Body's Built-In Furnace Explained
Think of your metabolism like a personal fireplace. Every bite you take adds fuel, but some burn hotter and longer. The thermic effect of food (TEF), aka diet-induced thermogenesis, is the extra energy (and heat!) your body burns to digest, absorb, and process nutrients. It accounts for about 10% of daily calorie burn on average, but the real magic happens with protein.
- Protein: The Heat Hero – TEF of 15-30%! Eat 100 calories of protein-rich food, and 15-30 calories get torched as heat. It's why high-protein meals can give you that internal glow.
- Carbohydrates: The Middle Child – 5-10% TEF. Complex carbs (oats, veggies) edge higher than sugars.
- Fats: The Chill Pill – Just 0-3% TEF. Efficient, but low on the warmth factor.
Meal size, cooking method, and your own biology tweak things, but protein consistently wins for cranking up the heat.
Why Protein Helps You Stay Warmer: Science Meets Real Life
High-protein eating boosts post-meal thermogenesis more than carb- or fat-heavy meals, gently raising core body temperature for hours (think 0.1-0.5°C bump/ 32.12-32.9°F). That's the science behind "meat sweats" after a big steak—your body works overtime on amino acids, generating extra heat. In cold weather, it helps maintain your internal thermostat without extra effort.
My story isn't unique—plenty of folks report feeling warmer on higher-protein or animal-based diets, likely thanks to that elevated TEF and better metabolic fire. (Of course, everyone's different, so if cold intolerance ties to thyroid issues or other conditions, chat with your doctor before big diet shifts.)
Easy Health Hacks: Protein-Powered Ideas to Warm Up Naturally
Ready to try? Tilt toward protein (aim for 20-30%+ of calories) with these cozy ideas:
1. Breakfast Blaze: Spinach-egg scramble or Greek yogurt parfait—kickstart your furnace first thing.
2. Lunchtime Glow: Grilled chicken or salmon salad. Lean protein + veggies = sustained warmth.
3. Snack Attack: Hard-boiled eggs, jerky, or a protein shake. Quick hits for chilly afternoons.
4. Dinner Delight: Turkey stir-fry or beef chili. Hearty, warming, and metabolism-boosting.
Pro tip: Balance is key—pair protein with some healthy fats and fiber for satisfaction without extremes.
From Frozen to Toasty—You Got This!
Who knew the path to warmer days (and nights) could start in the kitchen? By leaning into protein's thermic magic, you're biohacking your way to better temperature regulation. Next time winter whispers "bundle up," reach for eggs, meat, or beans instead. Your core will thank you—and maybe your spouse will get their blankets back!
What's your go-to warm-up food or winter hack? Share below—I'd love to hear! Stay cozy, friends. 🔥
If you are like me and want to dig deeper down this amazing rabbit hole of information:
Here’s a curated list of credible scientific links and studies that support: the thermic effect of food (TEF/diet-induced thermogenesis), the higher TEF of protein (typically 15-30%) compared to carbs (5-10%) and fats (0-3%), how high-protein meals boost heat production and can lead to slight increases in body temperature or perceived warmth, and related mechanisms like postprandial thermogenesis.
These are primarily from peer-reviewed sources like PubMed, NIH/PMC, and respected journals. I focused on reviews, meta-analyses, and key studies for reliability. Note: While these back the general science, individual experiences (like feeling warmer on higher-protein diets) vary, and dramatic core temperature shifts aren't universal—always consult a healthcare pro for personal health changes.
Core Studies on Thermic Effect of Protein vs. Carbs vs. Fats
1. The Thermic Effect of Food: A Review (2019) – Comprehensive overview confirming protein's superior TEF.
https://pubmed.ncbi.nlm.nih.gov/31021710/
2.Effects of Varying Protein Amounts and Types on Diet-Induced Thermogenesis: A Systematic Review and Meta-Analysis (2024) – Recent meta-analysis showing protein as the most thermogenic macronutrient.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11625215/ (Full text via NIH)
3. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review (2004) – Classic review with strong evidence that higher protein increases thermogenesis compared to lower-protein diets.
https://pubmed.ncbi.nlm.nih.gov/15466943/
4. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women (2002) – Direct study showing roughly double the thermogenesis (and slight body temperature increase) on high-protein meals.
https://pubmed.ncbi.nlm.nih.gov/11838888/
5.Thermic effect of a meal and appetite in adults: an individual participant data meta-analysis (2013) – Meta-analysis citing protein TEF at 20–30%, carbs 5–10%, fats 0–3%.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3873760/
Additional Supporting Sources
6. Protein choices targeting thermogenesis and metabolism (various dates, review-style) – Discusses protein-rich meals boosting thermogenesis over fat or carb-focused ones.
https://www.sciencedirect.com/science/article/pii/S0002916523022207
7.Diet-induced thermogenesis: fake friend or foe? (2018) – Explains DIT/TEF mechanics and macronutrient differences.
https://joe.bioscientifica.com/view/journals/joe/238/3/JOE-18-0240.xml
8.Examine.com summary on Thermic Effect of Food (updated 2024) – Evidence-based breakdown with citations: protein 20–30% TEF, carbs 5–10%, fats 0–3%.
https://examine.com/outcomes/thermic-effect-of-food/
On Protein/High-Protein Diets and Body Temperature/Warmth
9. Eat Your Way Warm This Winter: How Protein Can Help Boost Body Heat(2024 article summarizing research) – Ties thermogenesis directly to feeling warmer in cold weather.
https://weather.com/health/healthy-living/news/2025-02-27-research-protein-thermogenesis-warm-body-heat
10. Meat Sweats Explained (various sources, e.g., Healthline/LiveScience) – Popular phenomenon linked to high protein's thermic effect raising body heat temporarily.
https://www.healthline.com/health/meat-sweats
https://www.livescience.com/62932-meat-sweats-causes.html
If you do struggle with protein digestion, I would love to come along side and support you, so that you can eat to your hearts content in protein! Set up a free call with me today here!
