Foods That Increase Brown Fat

As we've previously discovered, brown fat plays a crucial role in developing resilience against the cold, boosting energy expenditure, and promoting metabolic health. While it's commonly activated through exposure to cold and physical exercise, there is an alternative path of selective dieting one can take. Here is a list of foods that can help accumulate brown fat, or as I like to call it, "the cheat sheet to becoming freezilient."

Capsaicin and Capsinoids

Capsaicin and capsinoids are natural compounds found in spicy foods such as:

• Chili Peppers

• Cayenne Pepper

• Paprika

Capsaicin is suggested to increase brown fat by interacting with a protein called transient receptor potential vanilloid 1(TRPV1). These receptors are found in brown fat as well as other various tissues.

Resveratrol

Resveratrol is a natural compound that belongs to a group of plant compounds called polyphenols. It is found in foods such as:

• Red & Purple grapes (skin in particular)

• Red Wine

• Blueberries

• Strawberries

• Cranberries

• Dark Chocolate

Resveratrol has been shown to activate a protein called SIRT1 (sirtuin 1), which plays a crucial role in regulating various cellular processes, including metabolism and energy balance. When SIRT1 is activated, it can lead to increased activity in brown fat.

Curcumin

Curcumin is a natural chemical compound that is found in turmeric. It has the ability to promote the expression of UCP1 (uncoupling protein 1). This protein is primarily found in brown fat and plays a crucial role in thermogenesis.

• Turmeric

Green Tea

Catechins are bioactive compounds found in green tea and have been suggested to influence energy expenditure and fat metabolism in the body. These compounds may stimulate the sympathetic nervous system, which can lead to increased thermogenesis and, in turn, brown fat activation.

Fish Derived Omega 3

Fish derived omega 3 may increase brown fat by lowering inflammation, modulating the expression of genes related to brown fat activity and thermogenesis, and activating the sympathetic nervous system.

Whether it's adding cayenne pepper to your morning eggs or replacing that seemingly useless glass of water with a much-preferred Cabernet (it's a joke, don't sue me), each of us can make these small decisions to improve our metabolic health and achieve ultimate resilience to the cold. But for now, my friends, stay tipsy (another joke), stay tuned, and most importantly, stay "freezilient"!