Throughout our society, the understanding and perception of fat has significantly transformed, and nowhere is this more apparent than in Blackburn. Years past, fat was the notorious health enemy, approached with utmost aversion. Fast forward to our present day, we, as a community, have a greater comprehension that fats can be classified into healthy kinds and unhealthy kinds. Moreover, fat is now acknowledged as a crucial macronutrient that fulfils essential roles in the human body.
A topic that’s gathering momentum concurrently in Blackburn and beyond are discussions on the differences between brown and white fat. If you’re new to the idea that fats can have different colours, you’re not the only one; nevertheless, the subject of brown fat has been under the microscope of scientific observation for quite some time now and is increasingly becoming a frequent talking point, whether in the context of workouts or cold immersion therapy.
Researchers have found that brown fat offers tangible health benefits, but before delving into those, let us explore what brown fat is. Brown fat, also scientifically known as brown adipose tissue (BAT), is a distinct type of adipose tissue. It carries a slightly darker hue compared to the traditional white variant of fat. Unlike the previously perceived devil in our bodies, the white fat, which is mainly for energy storage, brown fat demonstrates metabolic activity, actively aiding in maintaining our body temperature and facilitating calorie burn, thus making it a key contender in the battle for weight control.
Everyone’s body fat ratio differs; however, on average, the percentage of brown fat to white fat is quite low. It has been observed that athletes and individuals with a lean body composition generally have more brown fat.
Dr. Ben Bikman explains the dichotomy between white and brown fat in this brief video:
We’ve established that brown fat is vital because it generates heat to warm the blood coursing through our bodies, resulting in numerous perks:
1. Brown fat enhances calorie burning: Brown fat cells possess numerous mitochondria, known as the cell’s powerhouse, which facilitates them to burn calories for creating heat, subsequently contributing to weight control.
2. Brown fat aids in maintaining body temperature: When the surroundings get chilly, brown fat metabolizes blood sugar and fat molecules to generate heat via a process known as thermogenesis, thereby helping you maintain body temperature.
3. Brown fat assists in improving insulin sensitivity: When brown fat is active, the body’s metabolic rate climbs, creating a negative energy balance. This can potentially ease metabolic health complications such as insulin resistance and type 2 diabetes.
Clearly, we can see that it is advantageous to retain and preferably increase the amount of brown fat in our bodies, which of course can be accomplished naturally through some simple steps:
1. Lower the temperature: Brown fat wakes up and gets active in colder temperatures, right before you begin to shiver. You can stimulate it by immersing yourself in a cold environment, such as having a cold shower, plunging into a freezing river, or simply dialing down the thermostat.
2. Maintain a healthy and balanced diet: Regardless of your health aspirations, nutrition will always be a substantial determinant in your health. Stick to healthy fats, fiber-rich foods (such as fruits and vegetables) and iron-enriched foods (like meats, beans, and leafy greens) to keep your fat cells functioning well. To preserve metabolic health and brown fat performance, try to avoid ultra-processed food.
3. Regular physical exercise: Regular workouts have been highlighted as influential in driving brown fat activity and can assist in converting white fat to beige fat – a process where the white fat starts to behave akin to brown fat – so don’t forget the importance of that daily cardio.
4. Consume yerba mate: Yerba mate has been favored for generations as a natural mood and energy booster. Recent studies suggest it may support satiety and enhance the burning of stored fat for energy. Unimate, Unicity’s ultra-pure yerba mate drink, was tested in a study that found subjects who consumed Unimate experienced a significant decrease in cellular energy and metabolic efficiency, implying that fat cells were likely converting energy to heat, mirroring the thermogenic process of brown fat cells.
In summary, the activation of brown fat has emerged as a promising ally for metabolic health and weight management. This is largely due to its distinct abilities to burn calories and regulate energy expenditure. We hope these tips will help you amplify the health benefits derived from the brown fat within your body, be it in Blackburn or elsewhere!