now they've done studies and basically they found that at
least for two hours a day exposure to 66 degrees can help you with your brown fat
what's going on everybody schuyler diehm here men's weight loss coach and in this video we're
really going to be diving into what brown fat is now if you haven't heard of brown fat before this
video is going to blow your mind if you have but maybe you want to learn more about it or how to
build more of it this video is going to answer those questions as well so to start it off i
think it's important that we distinguish between a couple different types of fat now when we think
of fat on the body we think of it's probably not a good thing but the truth is there's types that
are pretty good there's types that are really important and then there's types that we really
pretty much want to avoid and so the first type of fat is going to be subcutaneous fat
now this type of fat sits under your skin it's spread throughout the body and this in itself
is a completely normal fat in moderation and so as human beings we have a use for fat right when
you get into the six percent or lower body fat range it can be a little dangerous because our
body uses fat for energy our body uses fat for cushioning sitting down laying down making sure
we're a little comfy or if we fall that we're safe that our bones that our organs are safe and this
is also really for regulating body temperature now the second type of fat is called visceral fat
and this is the type of fat that people get when they are not eating healthy and they're overeating
so this is the fat that's around our organs and then it's also under our abdominal muscles
and it's a lot more dangerous to have this right because if your organs are surrounded by a lot of
fat it can cause a bunch of issues now visceral fat can be built in a lot of different ways
one of the things we see most commonly is people who drink a lot and they'll hit their stomach
right and their stomach sticking out but it's rock hard because their abs are on top because all the
visceral fat is below it and so this is a type of fat that we really want to avoid if possible
the third type of fat is intramuscular fat and this is basically on-site energy from your muscles
so it's really a form of energy that your muscles can use to lift heavy things to lift things over
and over and over to create endurance anything like that now all three of these fats store energy
and this is something really really important to note is that when we consume nutrients and we gain
fat from it it really is a stored form of energy and so people who are severely overweight they
have all this energy that their body basically isn't burning right usually calories in calories
out they're consuming more calories than they're burning nothing's getting burned so they're
fasting on the body so we have these three types of fat and then we come to brown fat now brown fat
is the opposite of these other three fats because it doesn't store energy it actually burns it and
there's been a pretty good amount of research in the past few years about brown fat and really what
brown fat has been shown to do is basically upkeep a healthy metabolism there's been studies that
have shown that the more brown fat that you have as long as it's a healthy amount the faster your
metabolism is and then another thing about brown fat is it actually keeps you warm as well and so
when we're babies and we're born we actually have a lot of brown fat because we can't shiver and so
this fat is a way to keep us warm and so what a lot of people tend to find is that when they are
struggling to lose weight it really is because their body doesn't have a lot of brown fat and
so more of the story is the more brown fat that you have on a healthy level the faster metabolism
you're going to have the more healthy of a weight you're going to be at now i went out i did some
research on four different ways to increase the amount of brown fat in your body so the number one
is clean and simple going to be what you eat there are specific types of foods that you can consume
that are going to allow your body to develop more brown fat so some of these foods are eggs healthy
fats such as mct oil coconut oil avocado oil olive oil we've got seaweed so sea veggies coffee
and of course coffee has to be in moderation and it also can't be filled with you know the
sugars and creams and all the other stuff right we're just talking plain healthy organic coffee
here and then a spice which i thought was really interesting turmeric has been shown to increase
brown fat now along with what you eat of course you probably guessed it exercise is another way to
increase levels of brown fat now basically there's this protein out there called irisin which helps
with brown fat and humans who move more have been shown to have more irises in their body and so hit
is the recommended version high intensity interval training this is something where you're basically
doing short bursts and really bringing your heart rate up and then you're resting relaxing allowing
it to drop and then repeating that over and over and so in the process of doing this you're really
allowing your body to cultivate these healthy hormones these healthy proteins to build more
brown fat so those are the two that can kind of be expected these last two are actually really
interesting and really cool so the first one is cold exposure now they've done studies and
basically they found that at least for two hours a day exposure to 66 degrees can help you with your
brown fat now of course you can take it to the next level there are guys out there like michael
phelps who's swimming in cold water all day who has an incredible metabolism you have someone
like wim hof who's exposing himself to extreme temperatures for a short amount of time but either
way both of these people are found to have a lot more brown fat in their body and so a study that
i found that i thought was really interesting was published in the journal of clinical investigation
and what they did was they looked at 12 young men with lower than average amounts of active
brown fat who were asked to sit in a 63 degree fahrenheit room for two hours a day over the
course of six weeks and what they found is that these men with lower than average amounts of
brown fat burn an extra 108 calories in the cold compared with normal indoor temperatures
and so after six weeks their bodies were burning an extra 289 calories in the cold
prompting researchers to hypothesize that the exposure to lower temperatures increase
the activity of a gene that converts white fat to brown fat and so that's one great example of this
another would be going back to michael phelps he's a swimmer who has literally spoken about his 10
000 calorie a day diet 10 000 which is five times more than the recommended diet for the average
human being and yes he's swimming for a couple hours a day but even with that type of intensity
it can be close to impossible to burn that amount of calories and so it's not necessarily the
intensity although that helps but it's also the exposure to the cold water that he's in all day
so what his body has to do to adapt is it basically has to build more brown fat which
in turn is going to help him burn more calories so this is one of the reasons why i'm such a huge
fan of cold showers even if it's not for the whole time at least ending your shower with a cold burst
obviously there's the mental discipline aspect the sitting and discomfort the getting used to it
but there's also a positive influence on your metabolism and on the amount of brown fat you have
so that's number three so we've got nutrition exercise and cold exposure the fourth strategy
you guys are going to love this is fasting okay if you haven't seen my content before
this is what we help our guys with this is how we have seen incredible incredible transformations
with our clients because we do a strategy around fasting that just has a massive impact and so what
fasting does is it triggers macrophage activation which is basically a process that your body uses
to help convert white fat to brown fat now i have done a lot of research on fasting in my day and
when i was really putting together the materials for this video this one stood out to me the most
because this was new to me so that just adds it to another long list of amazing benefits of fasting
from increased metabolism to lowered hunger to higher energy higher mental clarity longevity
like the list goes on and on and on and on and so if you are looking to learn how to implement
fasting into your life check the description of this video we've got a free guide free training
we put together that will walk you through step by step why it's so impactful and how you can use it
but regardless getting back to brown fat fasting is obviously a way to help with that so those
are the four things again we've got the foods you eat the movement you do cold exposure and fasting
and really again what this video shows is that this calories in calories out model is true it's
always going to be true but it's really not always effective to track because let's say that you're
eating the same amount of calories as someone else who has the exact same metabolism as you
but you take cold showers every day you're going to be burning more calories than that other person
and so in the process you're probably gonna drop weight faster than he does meanwhile he's counting
calories he's thinking he's doing everything right and so he's getting frustrated while you
are understanding this and approaching this from a more holistic angle that really simplifies things
so just another reason to go the holistic route but besides that i'm curious if you could leave
me a comment what your thoughts are on brown fat i think this is really really interesting
information especially because so many of us have this belief that you know fat is a bad
thing or that we have to avoid fat and you know it's just not true that we have this type of fat
that's really really helpful and healthy for the body so with that being said if you're looking for
more awesome content make sure to subscribe to the channel and of course as always make sure to eat
smart move more sleep deep and be grateful for this moment i'll see in the next video