In Todmorden and around the globe, perceptions have changed considerably about fats and their role in our bodies. Our understanding of the impact of different types of fat on our health has evolved vastly. Previously regarded as the outright enemy, fats have been redeemed, paving way for the recognition of ‘good fats’ and ‘bad fats’. Fats are now perceived as an essential macronutrient providing the body with numerous vital functions.
A fascinating topic currently capturing attention is the contrast between brown fat and white fat. Despite the fact that it’s a relatively new topic for many, brown fat has been on the front burner of scientific research for quite some time. It’s cropping up more frequently in conversations around all sorts of things including workouts and cold immersions.
To kick things off, let’s delve into brown fat, also known as brown adipose tissue (BAT). Color-wise, it is slightly darker than its regular counterpart, the white fat. Unlike white fat, whose primary function is to store energy, brown fat is significantly more metabolic. It plays a substantial role in maintaining our body temperature and burning calories, hence a crucial partner in our weight maintenance venture.
It is notable that the ratio of fats differs among individuals, however, everyone possesses a small percentage of brown fat in relation to white fat. People who are athletes or have lean physiques tend to stock up more brown fat.
For a comprehensive breakdown of white fat versus brown fat, check out this insightful video from Dr. Ben Bikman:
So, what’s so special about brown fat? Here are some key benefits,
1. Higher calorie burn: Brown fat cells house plenty of mitochondria (the cell’s power generator), empowering them to burn a significant number of calories to generate heat—this can be instrumental in controlling your weight.
2. Thermoregulation: Brown fat generates heat to warm your bloodstream. Hence, during cold weather, it metabolizes blood glucose and fat molecules to produce this heat, a procedure known as thermogenesis, ensuring the body temperature remains regulated.
3. Promoting insulin sensitivity: Activation of brown fat steps up the body’s metabolism, thus creating a negative energy balance. This can come in handy for managing metabolic health issues such as insulin resistance and type 2 diabetes.
So, how can one naturally hike their brown fat levels? The following tips can prove beneficial.
1. Go for the cold: The activation of brown fat comes with lower temperatures. Therefore, subjecting yourself to a cold environment, say by switching down your thermostat, taking cold showers, or even swimming in a chilly creek can boost brown fat activity hence burning more calories.
2. Maintain a balanced diet: Your food intake is a critical determiner of your health goals. Stick to a diet rich in healthy fats and fiber-rich edibles such as fruits and veggies. In addition, ensure you include iron-packed foods like meat, leafy greens, and beans to keep your fat cells healthy. Try to avoid overly-processed foods to optimize metabolic health and the functioning of brown fat.
3. Regular Workout: Normal exercise routine impacts brown fat activity and can aid in turning white fat to “beige fat”—a ‘transition’ in which white fat imitates brown fat characteristics. Hence, make an effort to keep your heart rate escalated daily.
4. Yerba Mate Intake: Yerba mate is famous for its positive impacts on mood and energy levels. Recent findings suggest that it supports satiety and potentially increases the number of stored fats burnt for energy. Unicity’s ultra-purified yerba mate drink, Unimate, was the subject of a study showing that consumers experienced a substantial decrease in cell energy and metabolic competence compared to those who only drank water. This implies that fat cells could have been burning energy to provide heat, replicating brown fat cells’ thermogenic practice.
In summary, activating brown fat has proven to be a potential game-changer for maintaining metabolic health and managing weight. It possesses unique capabilities to ignite calories and control energy expenditure. Incorporate these tips into your lifestyle to make the most of the brown fat in your system.