By David Blyweiss, M.D., Advanced Natural Wellness
November 12, 2021
If you’re eager to boost your body’s ability to burn fat, getting outdoors in the colder weather this winter can help.
When our bodies are exposed to colder temperatures, it activates a certain type of fatty tissue that has special properties.
It’s known as brown adipose tissue, or BAT. We’ll just call it brown fat.
It’s not the same thing as white fat, which is the predominant type of fat in our bodies. White fat is used to store energy. But when too much energy is stored and not enough is burned, these fat cells increase in size and number. So you put on the pounds.
Brown fat is a little harder to come by. Unlike white fat, activating it won’t make you fat. In fact, it appears to be more closely related to muscle than it is to fat.
Brown fat contains more mitochondria than white fat. These are responsible for its brown color and give BAT the ability to produce heat, a process known as thermogenesis. This, in turn, burns the energy stored in white fat.
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In other words, activated brown fat uses white fat as fuel!
As a baby, you had plenty of this tissue in your body. It protects infants and newborns from hypothermia, a dangerously low body temperature.
For a long time, we thought it disappeared or turned into white fat by the time we reached adulthood. Now we know that adults retain small reserves of brown that can be reactivated. It can be found in various regions throughout the body like the neck and shoulder area. You may also have narrow layers among certain muscle groups, organs and bones.
Cold Temperatures Activate BAT
You only have to activate a small amount of BAT to increase your ability to burn fat. So, if you’re hoping to fight back against those extra pounds, look for ways to activate your brown fat cells.
One of the best ways to do that is by getting COLD.
For example, when a group of men with low levels of brown fat sat in a 63-degree room two hours a day, their brown fat activity increased significantly. In just six weeks, men who previously had undetectable activities of BAT showed activity.
And here’s the real kicker. Their ability to metabolize calories rose from burning 108.4 calories daily to burning 289 a day. They ended up losing over 5% of their fat mass in just about a month and a half.
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This means spending more time outdoors in cold weather could activate more brown fat… and help you burn off two or three times more calories than you normally would.
So try heading out in the colder weather without bundling up quite so much. Take long walks on nice crisp days when there isn’t any ice on the ground. The more brown fat cells you activate, the warmer you will feel at lower temperatures.
You can also turn down the heat on your thermostat, or take cold showers or ice baths.
Of course, if you live in a warmer climate, it seldom gets cold outdoors. And when you turn on the cold water, it’s not really cold. It’s only ever room temperature.
I get around this by lowering my thermostat down to 64 degrees each night when I head to bed.
You can also look into cryotherapy treatments. Standing in one of these units feels like something out of a science fiction movie. Your whole body is encased in a cold therapy unit with your head sticking out. But the health benefits can actually be really great… especially when it comes to increasing the levels of brown fat in your body.
More Ways to Boost Your BAT Fat Burning Capacity
If you’re not a big fan of hanging around in cold temperatures, don’t worry. There are several other ways to boost your stores of brown fat by promoting thermogenesis.
Capsaicin, which is found in hot peppers, triggers BAT activity the same way low temperatures do. Taking capsaicin also increases the results of colder temperatures on the recruitment and activation of brown fat cells.
This gives you ample reason to add more hot peppers and red chili pepper powder to your meals. If you’re not a fan of spicy foods, you can do just as well by taking a capsaicin supplement.
Supplementing with resveratrol may also help regulate BAT activity. This nutrient activates SIRT1 expression in white fat which, in turn, helps move fat out of fat cells and is crucial in the formation of brown fat.
I recommend at least 50 mg of resveratrol each day. You can boost the power behind resveratrol by combining it with 25 mg of pterostilbene. This close cousin to resveratrol is four times more bioavailable than resveratrol alone.
It’s also possible to increase your levels of brown fat through exercise and calorie restriction.
Still, we know that cold exposure is the best way to activate BAT, so get out there and shiver a little bit! It will give you a leg up on revealing a slimmer body next summer.
SOURCES:
Nam M, Cooper MP. Role of Energy Metabolism in the Brown Fat Gene Program. Front Endocrinol (Lausanne). 2015;6:104.
Yoneshiro T, Aita S, Matsushita M, et al. Recruited brown adipose tissue as an antiobesity agent in humans. J Clin Invest. 2013;123(8):3404-3408.
Loap S, Lathe R. Mechanism Underlying Tissue Cryotherapy to Combat Obesity/Overweight: Triggering Thermogenesis. J Obes. 2018;2018:5789647.
Zheng J, Zheng S, Feng Q, Zhang Q, Xiao X. Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications. Biosci Rep. 2017 May 11;37(3). pii: BSR20170286.
Yoneshiro T, Aita S, Kawai Y, Iwanaga T, Saito M. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. Am J Clin Nutr. 2012;95:845–50.
El Hadi H, Di Vincenzo A, Vettor R, Rossato M. Food Ingredients Involved in White-to-Brown Adipose Tissue Conversion and in Calorie Burning. Front Physiol. 2019 Jan 11;9:1954.
