Hint: It’s a Key to Health and Longevity

As a dermatologist and researcher deeply invested in helping people achieve beautiful skin and vibrant health, I’ve always been intrigued by the powerful connections between what we see on the outside and what’s happening inside our bodies. One of the topics that has fascinated me most recently is the understanding of “brown fat”—sometimes called “good fat” due to its unique properties—and its potential benefits for our overall health, energy levels, and even longevity.

If you haven’t heard of brown fat before, you’re not alone! For many years, we’ve viewed fat solely as an energy storage system, often an unwelcome one. But not all fat is created equal. While white fat, the type most people think of, stores excess calories and contributes to weight gain, brown fat is a different story entirely. Brown fat does something remarkable: it burns calories to produce heat, acting as a natural thermogenic system in our bodies. And in this blog post, I want to explain why you should want more of it—and how to encourage its growth.

What is brown fat?

Brown fat, or brown adipose tissue (BAT), is found in small amounts in areas like the neck, shoulders, and upper back. Unlike white fat, which stores energy, brown fat burns calories to create warmth, a process known as thermogenesis. It’s particularly active when we’re cold, helping to regulate body temperature by converting energy into heat. This thermogenic ability makes brown fat a unique ally in the fight against weight gain and metabolic issues.

Why you want brown fat

Brown fat isn’t just about burning calories, however. Studies suggest that having more brown fat may be associated with a healthier metabolism, improved insulin sensitivity, and a lower risk of certain diseases, such as type 2 diabetes. Activating brown fat may even reduce the harmful effects of white fat, improving the body’s lipid profile and overall metabolic health.

Additionally, brown fat may play a role in reducing chronic inflammation—a factor that contributes to a host of skin issues, from acne to premature aging. This is particularly relevant to my work, as I’ve seen firsthand how inflammation can wreak havoc not only on our skin but on every system in our body. By supporting brown fat activity, we may also support healthier skin and a more youthful appearance, making it a win-win for both inner and outer wellness.

How to activate brown fat

The good news is, even though we naturally have more brown fat in infancy and early childhood, there are ways to stimulate its activity as adults.

1. Cold exposure
   Exposing your body to cold temperatures, whether by taking cold showers, spending time outdoors in colder weather, or simply lowering the thermostat, can help activate brown fat. When you shiver, brown fat kicks into action to generate heat, potentially increasing its overall activity.
2. Exercise
   Physical activity, particularly high-intensity exercise, has been shown to increase brown fat levels over time. Exercise also promotes the release of a protein called irisin, which is thought to stimulate brown fat cells. So staying active is a great way to promote brown fat activity and enjoy its metabolic benefits.
3. Healthy fats and nutrient-rich foods
   Certain foods and nutrients, like omega-3 fatty acids, resveratrol, and even some compounds found in green tea, can support brown fat function. Prioritizing a diet that includes healthy fats, lean protein, and colorful, antioxidant-rich fruits and vegetables can help nourish your body in a way that supports brown fat activation.
4. Good sleep
   Studies suggest that getting sufficient, high-quality sleep supports a healthy metabolism and may also influence brown fat activity. Poor sleep can lead to increased white fat storage and interfere with our body’s natural metabolic balance.

A new perspective on fat

Brown fat challenges the idea that all fat is something to be eliminated. Instead, brown fat gives us a reason to celebrate the role of healthy fat in our bodies. We need more than just a certain weight or appearance; we need metabolic health, energy, and resilience. The more we learn about brown fat, the more it becomes clear that this tissue is an untapped asset—a way to naturally support our body’s energy needs and protect our health as we age.

Incorporating strategies to activate brown fat doesn’t require drastic changes, but it does ask us to shift our perspective. So, next time you’re debating a cold shower or an extra layer on your morning run, remember the hidden benefits of brown fat. Embrace it, activate it, and let it help you live a healthier, more vibrant life.

That’s #ModernWellness!