How Brown Fat Boosts Calorie Burning

“Studies on Melatonin’s Potential for Turning Up Metabolism”

Unlike white fat that naturally stores calories, brown adipose tissue boosts calorie burning, especially when activated by cold temperatures. This allows the body to use abundant mitochondria to break down blood sugar and fat molecules to maintain your body temperature. So, melatonin acts as a crucial metabolic regulator that actually converts calories from food into heat through a process called thermogenesis that performs like a back-up heater.

Brown fat can boost calorie burning by activating mitochondria to produce heat instead of storing energy. This results from good beige or brown fat acting as a metabolic furnace to burn glucose and fat molecules. Unlike white fat that stores calories, brown adipose tissue uses an uncoupling protein to disengage energy production and exposure to cold temperatures acts as the primary trigger to activate your nervous system.

Although the primary metabolic trigger is cold temperatures, dietary factors like capsaicin found in chili peppers as well as iron-rich foods like red meat, tofu or pumpkin seeds may help to activate or support healthy brown fat stores. In addition to food intake, physical activity stimulates the release of the hormone irisin, which tells white fat cells to act more like brown fat. Not surprisingly, high stress levels support fat storage and hinder brown fat functions.

Health benefits beyond metabolic fat burn...

The major benefit of browning can be seen in improved metabolic efficiency. Active brown fat is linked to both better insulin sensitivity and lower blood sugar levels. People with higher amounts of brown fat have a lower risk of developing type 2 diabetes, heart diseases, and high blood pressure. Moreover, brown fat has a role in clearing metabolites, as it helps remove excess branched-chain amino acids from the blood. These small molecules broken down during metabolism are often elevated in obesity and diabetes. Unfortunately, a decline in brown fat activity with age may contribute to age-related conditions. Studies in animal models do suggest, however, that enhanced browning may protect against age-related dysfunction and early metabolic degeneration.

PROTEIN-FORWARD FOODS SUPPORT BROWNING

Protein-forward foods that support brown adipose tissue activation and production include fatty fish (salmon, sardines), lean meats (chicken, beef), soy-based foods, nuts, seeds, and legumes. These foods provide essential amino acids, omega-3 fatty acids, and compounds like arginine that increase metabolic rate and boost thermogenic proteins. Salmon, mackerel and sardines are rich in omega 3 fatty acids that stimulate mitochondrial activity in brown fat, as well as add high-quality proteins to your personalized menu plan.

Studies have also shown that soy-based foods like tempeh or tofu are proteins that can reduce body fat by up to 30% by enhancing browning activities. So, even plant-based proteins, such as lentils, nuts, and seeds, are rich in nutrients that aid in development of brown fat. In fact, legumes are a great source of plant-based protein, iron, and magnesium that all support metabolism. Magnesium works as a partner to melatonin in helping to restore circadian rhythm. Unlike melatonin that regulates your sleep-wake cycle, magnesium naturally calms your body down.

Since your body builds fat from the foods you eat, items rich in iron like leafy vegetables, seafood and meat help to ensure your body gets enough iron to keep your fat cells healthy. After all, nutrition is essential if you want to increase brown fat in your body. Fact is, research shows that some foods like apples and various herbs contain a chemical (ursolic acid) that activates brown fat production. For starters, stay active and eat enough protein-forward foods to satisfy your appetite, while avoiding processed foods, high-calorie treats, and overeating.

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Brown fat positively influences how your body works by maintaining your body temperature in cold conditions by producing energy. Moreover, following a personalized protein-forward menu plan, exercising regularly, and lowering temperatures in controlled environments can help trigger browning. Brown fat burning starts right before your body shivers to create the heat needed to maintain normal body temperature. If you’re struggling to sleep, contact Metabolic Research Center Evansville today. One of our weight loss coaches will be in touch to discuss how you can get a good night’s sleep and still enjoy the weight loss benefits of a protein-first, low carb diet. After all, the quality of sleep you get isn’t just about getting through your daily grind; your gut-brain-melatonin axis is directly linked to increased risk of heart disease, high blood pressure, diabetes, kidney disease, stroke, and obesity.

*NOTE: Generally speaking, melatonin supplementation should be avoided by pregnant or breastfeeding women, those with autoimmune disease, or individuals taking immunosuppressants, blood thinners, or certain blood pressure medications.