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The Ultimate Guide to Brown Fat: What It Is, Why It Matters, and Whether You Can use It to Hack Your Metabolism – Everyday Health

Human beings tend to have the most brown fat as infants, and we lose much of it as we age. But if brown fat has health benefits, is there a way to increase the amount of it we have?

“It is generally understood that an adult cannot actively increase the quantity of brown fat they intrinsically have,” says Maeng. But while brown fat cannot be created, there is some evidence that the brown fat we have can be activated, and that white fat may potentially be oxidized. Again, the research is still in its early stages, but it does appear that certain conditions may activate brown fat by signaling its mitochondria to burn calories and produce heat. Here is what is currently known about how the following factors contribute to brown fat activation:

Diet

A review of studies published in Frontiers in Physiology in 2019 examined the effects of certain foods on thermogenesis, the warming process that activates brown fat. The review largely included studies done on rats, but it found that turmeric and curcumin spices, foods with resveratrol (like wine), green tea, and spicy foods with capsaicin may activate thermogenesis and/or trigger fat oxidation, which is the browning of white fat. Further research is warranted to verify the effectiveness of those ingredients on BAT in humans, especially because the dosages required for some (i.e., resveratrol) to see results may be unrealistically high.

Additionally, a review published in Frontiers in Neuroscience in 2021 found that caffeine evokes BAT thermogenesis in rodents, but its effect on human BAT thermogenesis remains unclear. As a registered dietician, Smith doesn’t feel comfortable recommending dietary changes as a surefire way to activate brown fat. “It would be phenomenal if we could,” she says. “But more research is needed before we can offer advice.”

Supplements

Various past research done in rodents has found particular herbal supplements, including kudzu flower oil, ginseng, quercetin (a plant flavonoid found in many fruits and vegetables), propolis, and oleuropein (a compound found in green olives) to either activate thermogenesis or oxidize white fat in rodents. The results do not directly translate to humans, however, and more research is required. Also, supplements containing these herbs aren’t regulated by the U.S. Food and Drug Administration. So, if you’re interested in giving one a shot, consult your doctor first.

Exercise

Increasing your workouts won’t create more brown fat out of the blue, but it might oxidize existing white fat into what researchers call beige fat. “There is a correlation between the level of physical activity you …….

Source: https://www.everydayhealth.com/brown-fat-guide/

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