brown fat

[kaninabuchaojibye]

Activate Your Brown Fat to Burn Your Calories
Did you know that there are different types of fats in our bodies? Updated findings from ongoing studies of metabolic diseases, obesity and the fat that makes you burn calories

How much do you know about fats? No, we are not talking about the fats we eat, namely unsaturated fats, polyunsaturated fats and monounsaturated fats. How much do you know about the fats in our bodies?

What’s Fat Got to Do with It?

A look at the 2010 National Health Survey showed one in nine adults aged 18 to 69 in Singapore was obese, a number that is more than double the level seen in 1992. Over half-faced risk of chronic diseases such as diabetes, high blood pressure and heart disease because of their weight. These numbers indicate a pressing need to study the Asian phenotype; especially so since it is known that Indians have a far greater prevalence of diabetes compared to Chinese or Caucasians at any given BMI.

Moreover, much of the available information about diseases related to obesity originate from studies done in the West. As such, the Singapore Adult Metabolism Study (SAMS) was launched in 2009 to assess how much ethnic differences account for in a person’s predisposition to metabolic diseases like diabetes and obesity.

Fat and Insulin Resistance

Although research is still ongoing, data from the study of about 260 adult males from three ethnic groups (namely Chinese, Malays and Indians) indicate that as BMI increases, insulin sensitivity — a key factor in Type 2 diabetes — declines proportionately.

This is regardless of gender or ethnic groups, which is not surprising. The unexpected finding is how rapidly the decline in insulin sensitivity occurred with increasing fatness among the three ethnic groups.

According to one of SAMS’ research collaborators Associate Professor Melvin Leow, Senior Consultant at the Department of Endocrinology in Tan Tock Seng Hospital, Indians are the most insulin-resistant. A/Prof Leow clarifies, however, that Chinese and Malays are not spared the ills of insulin resistance when BMI increases to the overweight and obesity ranges.

“Our data showed that the insulin sensitivity of the Chinese and Malays declines so quickly with rising BMI that their overall insulin resistance actually overtakes the Indians once they become overweight and obese,” he says.

Stimulating Your Metabolic Rate

Metabolic rate, a measure of how quickly our body burns stored fuels and how it can be accelerated to promote weight loss or maintenance, are also being investigated by A/Prof Leow and his team at the Clinical Nutrition Research Centre (CNRC). At present, they are conducting a study to discover the effectiveness of foods with an innate capacity of stimulating an increase in metabolic rate — a process termed diet-induced thermogenesis (DIT).

The team is examining a non-spicy variant of capsaicin (a substance found in chillies and peppers) called capsinoids. “We have demonstrated that only 9mg of capsinoids can increase DIT within a short span of two hours or so,” says A/Prof Leow.

Additionally, by using a special infrared thermal camera and a combination of advanced image processing techniques developed by the research team, A/Prof Leow and his team also discovered a significant increase in heat energy output over skin areas above the collar bones and at the sides of the neck.

These areas correspond to the regions where brown fat, known for its ability to burn up fat stores in the body leading to weight loss, is located.

AN AVERAGE ADULT HAS ANYWHERE FROM 0 to 300g OF BROWN ADIPOSE TISSUES (BAT).

Fat exists in our bodies as either white fat which functions as stores of excess calories, or brown fat which functions to burn up stored calories to produce heat, explains A/Prof Leow. A hybrid form of fat, termed ‘beige’ or ‘brite’ fat, is now understood to be derived from white fat through a process called ‘browning’ of white fat.

The beige fat, together with brown fat, make up brown adipose tissues (BAT).

Studies have estimated that a mere 50g of functionally active BAT can increase metabolic rate sufficiently to keep us from becoming overweight, says A/Prof Leow. Much of BAT in adults may be dormant especially in hot weather. Brown fat activation can occur when we are exposed to the cold.

On Brown Fat Activation

The good news is that humans can actually grow brown fat cells and activate them more effectively. There is a flurry of research all over the world examining this “browning” process, says A/Prof Leow.

“Since the final product of browning white fat is beige or brite fat (which also functions to burn up stored fats) then every obese individual with large stores of white fat does possess a potential of fat cells that might be tweaked and coaxed to become BAT,” he says.

A/Prof Leow and his team are exploring ways to induce browning, which includes complex processes involving the switching of genes known to flip white fat to BAT.
As he says, “It is important that researchers continue to explore better and more acceptable ways of activating BAT so as to have an effective weapon against the rising tide of obesity and diabetes.”

 

[kaninabuchaojibye]

What Is Brown Fat? 8 Key Facts to Boost Your Metabolism

George L. King, MDUpdated: Jan. 28, 2021
From the book The Diabetes Reset.

ISTOCK/UBERIMAGES

This special type of fat—found in small amounts—can burn calories at a very high rate. Here’s how to activate your brown fat cells to help speed up weight loss.

Brown fat burns more calories

Unlike white fat—which makes up the vast majority of the fat in our bodies and is used to store any excess calories we consume—brown fat actually burns calories to produce heat (under the right conditions). In fact, when fully activated, brown fat generates three hundred times more heat than any other tissue in the body. Just two ounces of brown fat appear capable of burning several hundred calories per day—the equivalent of a 30-minute bout of exercise. Most adults have small pockets of brown fat.

Brown fat is typically located in the sides of the neck—sometimes running down into the shoulder and upper arms—and in the region just above the collarbone. Other common locations include the upper back between the shoulder blades and along the sides of the upper spine. The amount of brown fat generally adds up to a couple of ounces at most. Because they are so small and lie deep under the skin, they don’t appear as bulges, like love handles. (Try our other proven metabolism-boosting tricks.)

Cold temperatures activate brown fat

In one study, Swedish researchers scanned five subjects after they’d spent two hours at temperatures ranging from 63°F to 66°F. During the scan itself, the subjects cooled their body temperature even further by repeatedly placing one foot in ice water for five minutes at a time, followed by five minutes out of the water. The investigators found not only that all the subjects had detectable brown fat deposits, but that the added exposure to the cold ice water boosted their brown-fat activity 15-fold. (Check out what a single workout can do for your metabolism.)

Brown fat improves your blood sugar metabolism
Brown fat may have unique diabetes-fighting properties: People with lower glucose levels tend to have more brown fat than those with higher levels, which indicates that it may play a direct role in glucose control. One group of investigators, for example, recently found that a certain protein in brown fat appears to enhance the metabolism of white fat. When they studied a strain of experimental mice who were lacking this protein, the mice expended less energy, gained weight, and developed diabetes.

In another study at Joslin Diabetes Center (where I am research director), a research team transplanted a small amount of brown fat from one group of mice into the abdomens of another group. The results were astonishing: After eight weeks, the mice given the transplants were not only leaner than a placebo group but also processed blood glucose better and had reduced insulin resistance. (Learn the 10 sneakiest foods that can wreak havoc on your blood sugar.)

Brown fat can increase your metabolic set point

This setpoint is the level of body weight at which the brain automatically begins to slow metabolic activity, making it more difficult to lose additional weight. By revving metabolic activity, brown fat could help combat the metabolic slowdown that occurs when people start dieting. If someone is able to burn an extra 200 or 300 calories a day through their brown fat, that’s enough to shed a pound of body fat in just a couple of weeks. As Americans get older, we typically add 10 pounds of weight per decade. The calorie-burning boost from brown fat could be enough to reverse this weight gain and help older individuals maintain the body fat they had as young adults.

To activate brown fat, expose your skin to cool temperatures

Cold temperatures send a signal to your brain, which then acts to stimulate brown fat activity in two ways: by acting on your vascular system directly to increase blood flow to your brown fat stores and by sending nerve impulses to brown fat cells that stimulate an additional boost in cellular activity. How cold do you have to be?

Researchers have found that sitting in a 59°F room for two hours wearing summer clothing will stimulate brown fat to burn an extra 100 to 250 calories, depending on the individual. A Japanese research team found that half of the subjects under age 38 showed signs of brown fat activation in a 66°F setting. (Results were less impressive for people older than 38.) Lowering your home’s thermostat to the mid-60s or below may be enough to stimulate at least some brown fat activity.

Exercise in cool temps

Boost the number of calories you burn during exercise by stimulating your brown fat stores during your workout. Exercise in temperatures that are 62°F to 64°F or lower. Even better: Make sure your skin is exposed, because the evaporation of sweat as you exercise adds to the cooling effect. What you don’t want to do: Increase how much you perspire by turning up the heat when you exercise. This hotter environment will actually shut down brown fat activity.

Consider a low-fat, high-carb diet

Although there’s no firm evidence that any specific foods or nutrients can activate brown fat, it’s interesting to note that radiologists—who want to decrease brown fat activity when doing scans of cancer patients, because the heat generated by activated brown fat makes it harder to see tumor-related activity—routinely recommend that patients eat a high-fat, low-carb diet before scans, on the grounds that this reduces brown fat activation. This suggests that a low-fat, high-carb diet will boost brown fat activity. (Try these other diet tweaks to help you lose weight.)

Eat more apples—with the peel on

Ursolic acid—a substance that occurs in high concentrations in apple peels—increases brown fat and muscle mass, while at the same time reducing obesity and improving glucose tolerance. Other foods that contain ursolic acid include cranberries, blueberries, plums, and prunes, as well as the herbs oregano, thyme, lavender, holy basil, bilberry, devil’s claw, peppermint leaves, periwinkle, and hawthorn. Animal studies have also found that the herb bitter melon appears to increase brown fact activity.

 

[kaninabuchaojibye]

Here’s Why You Want More Brown Fat On Your Body (Hint: Metabolic Health)

www.organicauthority.com

Our understanding of fat has changed enormously over the past few years. First, we learned that, despite what all those high-priced, low-fat snack foods would have us believe, dietary fat does not equal body fat (calories do – as Jillian Michaels tells Organic Authority). Then, we learned that there were multiple kinds of dietary fat, including “bad” trans fats and “good” polyunsaturated fats (in avocado, olive oil, and more). But now a new study – the largest of its kind conducted in humans – has confirmed that dietary fat isn't the only one that boasts different types: body fat, too, can be broken into good fat and bad fat – and the good could save your life.

Body fat is an all-too-frequent woe. While many spend an inordinate amount of time and energy trying to rid their bodies of fat, some adipose tissue is necessary for health, particularly for women. Most body fat in adults is known as white fat: this is the stubborn kind most of us feel we could stand to lose a bit of. But not all fat is white. Brown fat, unlike white fat, is more metabolically active and is composed of higher amounts of mitochondria. It helps maintain body temperature by producing heat, and, according to MyNetDiary’s Registered Dietitian, Sue Heikkinen who has 20+ years’ experience providing nutrition counseling & education, it is "essential to hibernating animals."

And an exciting new study in Nature Medicine has affirmed the link between brown fat and improved cardiac and metabolic health.

We've known for a while now that brown fat is better for our health than white fat, and we know it's more prevalent in babies than adults. Experts have been divided over whether we can produce more of it into adulthood, and evidence in favor of either hypothesis is a bit thin on the ground. Why? Because brown fat is only detectable using PET scans, which require radiation and could therefore be dangerous. This new study skirted this issue by examining brown fat in individuals who were already undergoing these tests in the context of routine cancer evaluations – and their conclusions were promising indeed.

Data from more than 50,000 patients allowed researchers to correlate the presence of brown fat with a lower prevalence of chronic diseases and type 2 diabetes.

“While obesity is generally associated with decreased brown fat function, those obese individuals who retain brown fat activity appear to be protected against conditions linked to excess weight,” the researchers write in the study. “This notion further supports the potential of brown fat as a therapeutic target beyond weight loss itself, but as a means to uncouple obesity from disease.”

"We are considering the possibility that brown fat tissue does more than consume glucose and burn calories, and perhaps actually participates in hormonal signaling to other organs," explains study researcher Paul Cohen.

How to Produce More Mitochondria-Rich Brown Fat

While Heikkinen notes that “there is no proven way to permanently increase brown fat levels in humans,” she points to “short-term human studies” that link certain practices to a “beiging effect” of white fat. This, she says, means that white fat cells start to "behave like brown fat," which could afford health benefits linked to the latter: better metabolic health, easier weight loss, and reduced risk of obesity-related diseases like diabetes and heart disease.

While the science is still out on exactly how to increase production of brown fat, here are three ways that you can start.

1. Cold Therapy

One technique that has been linked in some studies to increase production of brown fat is cold therapy.

Cold therapy has been found to stimulate BAT tissue, which works to maintain body temperature. It is thought that cold therapy may increase energy expenditure and improve weight control. While most studies on BAT stimulation have been conducted in rodents, a few human studies have shown improvements in glucose metabolism and reduced frequency of respiratory infections in those with chronic pulmonary disease.

While cryotherapy chambers may not be the most COVID-friendly venture right now, try finishing your shower with 60 seconds of cold water (which will have the added benefit of doing wonders for your moisture-starved hair).

2. Alternate-Day Fasting

Intermittent fasting is all the rage for its anti-inflammatory benefits, but some studies also show that alternate-day fasting (one of three types of intermittent fasting I tested and wrote about for Organic Authority) can promote browning of white fat in adults and contribute to weight loss.

3. Consuming Phenols

According to Heikkinen, a number of food components are currently being studied for their effect on brown fat activity. These include phenols like capsaicin (found in hot peppers), catechins (found in green tea) and ursolic acids (found in apple peels). Since we already know that phenols are good for your health (and proven green tea benefits include weight loss and improved metabolic health) there's no harm in including these foods in your diet, proof pending regarding their effects on brown fat. Consider cooking with hot chiles, black pepper, and turmeric (whose bioavailability is reliant on compounds found in pepper). Don't peel your organic apples, and start the day with a cup of green tea, and you're off to a great start.

While the science on brown fat remains young, experts (including these new study authors) are optimistic for its future – and so, frankly, are we.

 

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[mojito]

Sound racys. Got yellow fat anot? Yellow fat good?

 

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https://ayalasmagicspice.com/blogs/...tabolism-with-spices-coffee-and-other-goodies

Exposure to cold temperature can stimulate brown fat, but shivering in the cold isn’t fun.

Coffee, according to a new study in Scientific Reports that received lots of media attention, can stimulate brown fat into action. Drinking coffee is certainly more tempting than subzero temperatures.

The researchers, led by Michael Symonds, started off with cell cultures. They added caffeine to fat stem cells (adipocytes), and showed an increase in in the concentration of the mitochondrial uncoupling protein, and in the “leak” and waste of energy.

Next, they moved on to testing the idea on 9 healthy volunteers. The volunteers were given either a caffeinated beverage or water. After 30 minutes the heat emitted from their upper body was measured through thermal images.

Drinking coffee significantly increased the temperature measured in the area between the chest and neck – the area where brown fat supposedly lives.

So according to this small study a single cup of coffee can increase brown fat activity.

*just too much of anything is bad. (ofc except tantric sex and sammyboi forum....)