Brown Fat Makes You Burn More Fat. Here’s How to Get More.

White fat stores energy. Brown fat burns energy as heat. Here is how to get more of the right kind.

Your body has two kinds of fat and they do opposite things. White fat holds onto energy. Brown fat burns energy to generate heat. The reason brown fat looks brown is that it contains tons of mitochondria, the tiny energy-producing structures inside your cells. A protein called UCP1 sits inside those mitochondria. Instead of converting fuel into usable energy, UCP1 releases stored energy as heat. This is called thermogenesis, when you generate warmth without moving a muscle.

You had a lot of brown fat when you were born. Adults still carry brown fat, mostly around the collarbone, neck, and upper chest. Those three regions account for about 67% of all the active brown fat in your body, according to a 2017 study in the Proceedings of the National Academy of Sciences.

People with more active brown fat tend to be leaner, handle blood sugar better, and carry less body fat overall. Lean adults have roughly 334 milliliters of active brown fat on average. Adults with obesity average about 130 milliliters. Scans detect active brown fat in 58% of lean people and only 33% of people with obesity.

Brown fat activity is not fixed. Cold, specific supplements, and exercise all increase brown fat activity. Some studies suggest repeated cold exposure grows more brown fat volume over time.

In the full version you’ll get:

-The clinical data on interventions

-Exact protocols

-How to test your own brown fat response without a hospital scanner

-How brown fat stacks with other metabolic interventions

[Subscribe to unlock the full protocol]