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I’ve lost weight through diet and exercise. But even when I do everything right, I get stuck at those last 5 to 10 pounds of stubborn fat.

These pockets in my lower abs and back seem to persist no matter what I do. So, I searched for alternative ways to target the problem.

That’s when I came across yohimbine — a natural compound that might help burn fat where it’s hardest to lose.

However, when I read the supplement reviews, a lot of people complained about the side effects.

I took the gamble, and I’ve been using yohimbine for a while now. This is my experience and everything you need to know before taking it.

This is the yohimbine supplement I currently use.

Dealing With Side Effects

The first time I took yohimbine was way back in 2015. I used a supplement called Yohimbe Fuel by Twinlab, which occasionally gave me some unpleasant side effects.

Symptoms ranged from cold sweats to dry heaving and emergency bathroom breaks. Trust me, that’s not a fun way to do fasted cardio!

Other people reported more serious side effects, such as severe anxiety and a racing heart rate. I haven’t experienced that, but it sounds terrible.

These side effects aren’t surprising because yohimbine is a central nervous stimulant that activates the “fight or flight” response. Still, I wanted to know if I could avoid feeling like crap after taking it.

Yohimbe vs Yohimbine

When I looked closer at the label, I saw that the Twinlab supplement contained yohimbe bark extract. And it’s supposedly standardized for 2% yohimbine alkaloids. Those are the compounds that provide the fat-burning effects.

I later learned that these herbal supplements aren’t standardized at all. An independent analysis of 49 yohimbe supplements found that some contained no yohimbine while others had 2.5 times the labeled amount.

That means yohimbe extracts are either completely useless or an excessive dose. The latter could definitely cause the side effects I had.

I don’t think they even make Yohimbe Fuel anymore, which is probably for the best. But many other fat-burning supplements still contain yohimbe extract, so read the label carefully.

Luckily, there’s an alternative. Some supplements use a synthetic version of the active compound called yohimbine hydrochloride (HCl).

A few years ago, I switched to a yohimbine HCl supplement, and I haven’t had any side effects. Ditching the cold sweats and nausea was a game changer for using yohimbine effectively.

I created this image to show the difference between yohimbe extract and yohimbine HCl supplements.

How I Use Yohimbine

After researching yohimbine, I learned that dosage and timing can be critical factors in seeing results.

Dosage (How Much I Take)

The yohimbine supplement I use has a recommended serving size of 5 mg. Yet, the studies I read used a higher dosage of 0.2 milligrams per kilogram of body weight.

For most people, that comes out to 10–20 milligrams. For example, I weigh about 170 pounds or 77 kilograms, so my effective dose is around 16 milligrams.

Since each capsule has 5 mg, I typically take three for a 15-milligram dose. I’ve even gone as high as 20 mg without any issues or side effects, but everyone reacts differently.

I created this table to convert from body weight in pounds to yohimbine dosage in milligrams based on the research dosage of 0.2 mg/kg. This is not a recommendation.

Some people take yohimbine for energy and focus. But I don’t feel any stimulatory effects when taking yohimbine. So, I also combine it with caffeine to maximize the fat loss potential.

I wouldn’t try this unless you have a high tolerance for stimulants and don’t suffer from anxiety because it will jack up your nervous system.

During my research, I also read that the effects of yohimbine may diminish after 15 days of use. That means you might need to cycle off every two weeks to prevent building a tolerance.

I only take yohimbine 3 or 4 times a week when I do fasted cardio. And I usually use it for a month or two before taking a week off.

Timing (When I Take It)

I got so deep down the yohimbine rabbit hole that I actually read a study on pharmacokinetics or how a supplement moves through your body.

I learned that yohimbine enters your bloodstream just 10 minutes after taking it. And it stays in your system for about six hours.

More importantly, the fat-mobilizing effects peak after 1 to 2 hours.

Another critical factor is that insulin negates the effects of yohimbine. That means it only works if you take it in a fasted state.

With this in mind, I always take yohimbine first thing in the morning, about 30 minutes before exercising. That way, the fat burning should be highest during and after my workout.

I created this graphic to show when I take yohimbine for fasted cardio.

What I do is put my supplements and a glass of water next to the bed at night. I set an alarm for 6:30 am and take the yohimbine. Then I get up and get ready or relax until I start fasted cardio at about 7 am.

My workouts are generally low-intensity Zone 1 cardio, like walking or slow jogging. Keeping my heart rate at 50–60% max ensures I burn primarily fat for energy, which I believe could amplify the effects of yohimbine.

These cardio sessions are typically 40 to 45 minutes long, and I don’t eat until around 8:30 am. I find this approach gives yohimbine the best chance of working.

My Results

The picture below shows my fat loss progress while taking yohimbine.

In my experience, dialing in my diet and workouts probably accounts for 98–99% of my results. But it does seem like taking yohimbine gives me a boost to burn that last 1–2% of challenging body fat.

Of course, this is just speculation. And I have no way of knowing if yohimbine actually helped me burn more fat.

I should also point out that I’ve gotten down to single-digit body fat without taking yohimbine. So it’s possible it has no added benefit at all.

These are my results after six months of gradual weight loss while using yohimbine. Again, I attribute most (if not all) of this fat loss to diet, exercise, and consistency.

Does Yohimbine Work?

I feel like yohimbine gives me a fat-burning edge. But that very feeling could be what makes it work. This is also known as the placebo effect.

So, I wanted to find out what the science says. I asked three questions to establish different levels of evidence.

• Question 1: How do we think it works? (Theory)
• Question 2: Is there a way for it to work? (Mechanism)
• Question 3: Does it actually work? (Results)

Problem Fat Theory

The theory behind how yohimbine might work has to do with what makes stubborn fat different at a cellular level.

Fat cells have two types of receptors called alpha-2 and beta-2. They function like traffic signals:

• Alpha-2 receptors are like a red light telling cells to store fat
• Beta-2 receptors are like a green light telling cells to burn fat

Some cells have a higher concentration of alpha receptors, making those areas harder to burn.

Men typically have more alpha fat cells in their lower belly, lower back, and love handles. While women often have more in the thighs, hips, and butt.

Yohimbine might help burn stubborn fat by inhibiting alpha-2 receptors. Essentially, turning the red light green and telling your fat cells to “go.”

Causal Mechanism

The fat cell receptor theory is logical. But it’s just a signal.

It’s like how a green light doesn’t automatically make the cars in front of you go.

If yohimbine works, we should also be able to see the cars moving or fat mobilizing, in this case.

Early animal studies demonstrated that yohimbine does mobilize fatty acids into your bloodstream. So now we have a theory and a mechanism of action.

However, having more fatty acids in your blood doesn’t necessarily mean you’re losing body fat or weight.

I created this chart based on data from “Alpha-2 adrenoceptors in lipolysis: α2 antagonists and lipid-mobilizing strategies”

Desired Result

The final test of whether yohimbine works is if we can measure the change in body weight and fat mass.

The most referenced human trial found that elite soccer players taking yohimbine experienced more fat loss than the placebo group.

However, this study had a tiny sample size, with just 20 men (10 of whom took yohimbine). They also reported no significant change in body weight or lean mass. Then where did the fat mass go? This result likely points to measurement error or changes in hydration level.

Moreover, other studies report no significant weight loss or body fat distribution associated with yohimbine.

We’re missing this final level of proof for several reasons.

Research Limitations

There have only been a handful of human trials with yohimbine for fat loss. And there are not enough studies to systematically review the evidence.

Nevertheless, lacking studies doesn’t necessarily disprove yohimbine’s effectiveness. It just means we don’t fully understand it, and there’s a need for more robust trials to say whether the supplement works.

Unfortunately, we may never get definitive evidence saying yohimbine burns more fat. Here’s why:

• Yohimbine is not currently patented, so
• It lacks commercial viability as a weight loss medication.
• Research organizations have little incentive to fund well-designed human weight loss trials.
• Even when studies are done, isolating single variables in weight loss studies is problematic.

With a Six Sigma certification in Design of Experiments (DOE), I can attest to the challenge of observing the effects of individual factors (such as a supplement) above and beyond process noise (diet, exercise, hormones, etc.).

That’s when I look for anecdotal evidence and listen to credible people.

In this case, I turned to fitness professionals like Sean Nalewanyj and Derek from More Plates More Dates. I know… that’s the least credible-sounding channel name, but Derek knows his stuff.

Both experts suggest yohimbine can have a minor effect on mobilizing stubborn fat when appropriately used with diet and exercise. I respect their opinions, but I still take them with a grain of salt.

Is Yohimbine Worth Taking?

Without concrete evidence, why would anyone take yohimbine for fat loss? I think it comes down to risk versus reward.

For some people, the risk of side effects outweighs the small reward of burning a few more ounces of body fat.

My side effects were caused by taking the unstandardized herbal form and went away when I switched to yohimbine HCl.

Now, my only risk is spending money on a supplement that doesn’t work.

Considering I only spend $6 a month with my dosage and frequency, the cost-to-benefit ratio is worth it to me.

Whether taking yohimbine is worth it for you depends on several factors. You shouldn’t take yohimbine if:

1. You’re sensitive to stimulants or prone to anxiety.
2. You have a heart condition or take certain medications.
3. You haven’t fully optimized your nutrition and workouts.
4. Or you’re not relatively lean and have a lot of weight to lose.

You might consider testing yohimbine as a fat-loss aid only if you don’t meet those criteria.

I created this graphic to help you visualize the decision-making process.

Studies suggest yohimbine is relatively safe for healthy individuals when taken at moderate dosages.

Still, I know some people who are super sensitive to stimulants. And it’s possible to accidentally take too much yohimbine when using herbal supplements due to product variation.

When I decided to try yohimbine, I started with a smaller dose to evaluate my tolerance and to see if I got side effects. Then, I gradually increased the amount over a few days until I reached the effective dose.

Other problems can also occur if you inadvertently combine yohimbine with other medications that affect your central nervous system. This is why it’s wise to check with your doctor before taking any new supplement.

Summing It Up

Once you’ve lost the easy pounds, yohimbine could potentially help you burn those final deposits of challenging body fat.

But the effect will be minimal at best. And remember, no supplement can replace proper nutrition and regular exercise.

I hope my experience will help you make more informed decisions for your health and fitness.

If you need more help getting fit, I’m a NASM-certified nutrition coach specializing in body transformations. I provide personalized diet and workout plans to help you reach your fitness goals faster.

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