Brown Fat – Don’t Be Left Out In the Cold!

There’s yet another “weight loss breakthrough” making the rounds in scientific circles… and this time it’s none other than fat itself.

Seems ironic, maybe even contradictory, until you realize that the research and buzz is about a unique and rare type of adipose tissue – referred to as “brown fat” – that bears very little resemblance to the ugly body fat we tend to loathe.

Brown fat – typically stored in small amounts around the neck – is officially referred to as brown adipose tissue (BAT), and is one of two main types of fat found in humans.

The Buzz Over Brown Fat

So why all the recent attention over brown fat? One reason is that a study led by Andre Carpentier at the University Hospital of Sherbrooke (first reported in the Journal of Clinical Investigation1) found that brown fat activity was increased in response to colder temperatures.

More importantly, they found men burned more calories when brown fat was activated by cold exposure — about 250 calories in three hours.

The big promise, or so it seems, is that if scientists can find a way to increase brown fat stores – whether by lifestyle changes or [ahem] drugs – then it could be at least part of the answer to the multi-billion-dollar weight loss puzzle.

More Brown Fat Research

In a study published in the Journal Science, a group led by Stephan Herzig at the German Cancer Research Center found a way to manipulate white fat into acting more like calorie-burning brown fat2.

To do this, they stimulated an enzyme known as cyclooxygenase-2 (COX-2), which plays a role in a variety of physiologic functions, from regulating blood pressure to controlling inflammation and contracting muscles.

Finally, the discovery that a hormone called irisin can increase brown fat in mice has health bloggers going crazy3. The possibility that stimulating this hormone might lead to greater brown fat stores and weight loss is certainly enticing.

Is Brown Fat The Answer to All of Our Weight Loss Troubles?

With some of these initial developments, it would seem that brown fat might be the medical breakthrough we have all been looking for. Just increase brown fat, and burn more calories by doing next to nothing.

However, I’d exercise a bit of caution before believing the hype – for several reasons:

1) COX-2 stimulation could INCREASE inflammation.

Most drugs on the market work by inhibiting COX-2, and there is a reason for that. COX-2 is an enzyme directly involved in the symptoms of inflammation and pain. To attempt to do the opposite in the name of increasing brown fat activation could be short-sighted.4 (Future articles and content from me will address inflammation in far greater detail, since I believe it is THE most pressing health crisis facing us today.)

2) Irisin is a total unknown

It is simply too early to tell whether animal studies will translate to humans without unintended side effects. About 10 years ago everyone was excited about the hormone Leptin based on animal studies5. However, in humans, increasing leptin created no weight loss results. (This is because of leptin resistance resulting from inflammation by the way.)

3) Cold exposure simply is not pleasant

The most promising and (in my opinion) safest part of the brown fat phenomenon is the results attained through cold exposure.

Subjects in multiple studies were able to achieve greater brown fat activation by exposing themselves to temperatures in the 60 degree range (of course with no protective clothing) while dipping their feet in ice water periodically.

Personally, I simply do not see most people doing this on a regular basis! It is kind of like exercising regularly and eating right. We might know it works… but we just don’t want to do it. I would put cold exposure in this bucket.

Furthermore, the calories burned are not necessarily from the activation of brown fat. By simply lowering the temperature around you, you force your body to burn more calories just to keep you warm. This is why drinking ice water is a pretty effective calorie burner.

Finally, it is not clear whether the cold exposure is cumulative in terms of creating and activating brown fat. If the results were cumulative and long lasting, then I think the promise would be much higher. If not, I am afraid this simply will not be adopted by a majority of the population.

Conclusion – Don’t Be Left Out In The Cold

I’ll be the first to admit that the initial research on brown fat shows promise. But it’s nothing earth-shattering… not yet, at least. If you are a brave soul who is willing to shiver your way thin, please post below and we can do some kind of informal experiment.

Also, I’d love to hear any other thoughts or concerns you have in the comment section below.

And finally, whether it’s brown fat or anything else, let’s continue to stay skeptical of so-called “breakthroughs” until the evidence is conclusive and the benefits are undeniable.

Your body will thank you for it.

Until next time,
Dr. Steven Sisskind
Dr. Steven Sisskind

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

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1. Journal of Clinical Investigation; Volume 122, Issue 2 (February 1, 2012) J Clin Invest. 2012;122(2):545–552. doi:10.1172/JCI60433

2. SciBX 3(20); doi:10.1038/scibx.2010.605
Published online May 20 2010

3. Nature (2012) doi:10.1038/nature10777
Also referenced here:

4. Nature Chemical Biology 6, 401–402 (2010) doi:10.1038/nchembio.375

5. J Clin Invest. 2008;118(7):2380–2383. doi:10.1172/JCI36284.

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  1. Your product works great with eating clean and excerise. But once you stop the weight comes back on. So I think the real deal use your product, eat clean and exercise make that a part of our lives that is only way to get the weight off and keep it off .

    • Dr. Steve Sisskind

      Hi Audrey,

      Thank you for sharing your experience! There is no rebound effect from discontinuing RealDose Weight Loss Formula NO.1 however, we do know that certain lifestyle changes can make the weight come back. It i important to maintain your healthy changes long after you have stopped taking the formula. I suggest that you start with making small permanent changes to make it easier to stick to them. Hope this helps! Make it a healthy day!

  2. I enjoy the articals you share!

  3. How do I unsubscribe from your articles?

    • Dr. Steve Sisskind

      Hi Michele,

      Thank you for writing in! You can unsubscribe by clicking on the Unsubscribe link at the bottom of the page or email. Or, send us an email at Have a healthy day!


      • Dr. Steve Sisskind

        Hi Susan,

        Thank you for writing in! RealDose Weight Loss Formula NO.1 works to help with weight loss, however if you have an under active thyroid, it’s important to work with your doctor for treatment to help eliminate those symptoms. With treatment, your thyroid will work with you instead of against you as you pursue a healthy weight.

        Along with treatment, the best and fastest way to help improve your metabolism is through exercise and healthy food choices. A slow steady approach to weight loss is best. Making healthy choices combined with thyroid treatment can help remove the barriers that blocked your success in the past. Make it a healthy day!

      • No unsubscribe at the end. What’s up?

      • Dr. Steve Sisskind

        Hi Cherry,

        Thank you for writing in! I have already shared your concerns with our RealCare Team. Your request has been processed. Make it a healthy day!

  4. Be warned in New Zealand showering with cold water where it is collected and stored from roof or bore capture can cause an immune deficient person to contract the deadly legionaires pneumonia. It’s because the virus can be active through some exposure and can thrive in less than adequate temperatures in the piping and believe it or not the Rose head where if it is breathed in it from droplets ie showervhead – could be silent killer. I know cos one summer I turned the shower rose down and enjoyed cold shower. The last time I will ever do that. My body started shutting down and exacerbated other issues. Testing water and soaking Rose head to be free of it.. I spent 4 days hospital and came home very weak.

  5. When I was 19 , I found out through camping that getting into a cold River or lake would make me lose weight . So if I wanted to look slimmer , I would get into a cold tub of water after a shower & my clothes would be more loose on me ( I wasn’t overweight- just a bit vain ) it does work

  6. Apologies! I found the 30 second trick. Not sure how I missed it. Sorry and thank you!

  7. Did I mss the 30 second trick?

  8. I believe this is true dr Steve as I myself drinking from frozen water all day and when exercising and I am size 8 and going towards a 6 and I started again at size 10 to 12 so I do believed in drinking from frozen water in a bottle also it lasts longer cold when your exercising. Thanks Kay Stewart

  9. I read somewhere about the brown fat and its assistance in weight loss . According to the article when exposed to low temperatures it “explodes taking bad white fat cells with it. I tried the recipe given in the article and while I am not tiny now it did work to some extent and was easy to follow and delicious. I only stopped when I was packing to move and did not have time to continue–I will be returning to this delicious breakfast smoothie soon smoothie soon Recipe—2 cups of cold watermelon,2 cups baby spinach leaves 2 tablespoons coconut oil,1 cup any flavour almond milk,2 tablespoons chia seeds cup frozen fruit of your choice blend until smooth and enjoy—-very tasty–makes plenty so you can take what you do not finish to work or your workout in a chiller bottle healthy and seems to refresh and fill the void til lunch as well as chill your insides without freezing yourself–try it –the worst it can do is be a healthy breakfast smoothie.

    • Dr. Steve Sisskind

      Hi Betty,

      Thank you for writing in and for sharing your experience with us! And, thank you for the recipe! I greatly appreciate that you have opened up and shared your wonderful experience with us. I am also curious about this recipe as it makes a great drink to have this summer. I hope to hear more from you again, Betty! Have a healthy day!

    • Would this be good for my morning or afternoon snack?

  10. I read an article recently about the health benefits ( and weight loss ) of adding a TBS of coconut oil to your daily consumption. I have tried this a few mornings by melting a TBS in my morning cup of green tea. I know coconut oil has wonderful healthy fat , but also a LOT of calories. What are your thoughts on this recommendation of a daily TBS., and will it counteract the Weightloss Formula One that I am currently on.
    Thanks Dr. Steve!

    • Dr. Steve Sisskind

      Hi Celeste,

      Thank you for writing in and for sharing your concerns with us! It’s absolutely fine (and preferred) to use Coconut Oil. It’s extremely healthy. Yes, it has saturated fats, but they are “good fats”. The saturated fats in coconut oil and avocado can be very beneficial to your health. That said, a tablespoon of coconut oil per day is not bad but you may want to take into consideration the other forms of fat you may consume within the day. They do pack a lot of calories but given the potential benefits and how they are used in the body, they are certainly healthier compared to butter and animal fat. Lastly, your coconut oil will not in any way interact with RealDose Weight Loss Formula No.1 but be sure to take your pill 30 minutes before your meal. Hope this helps! Make it a healthy day!

  11. Ive slept outside the last 40 yrs. In canada. No diet control, not fat.

  12. Living in So Cal with the hot weather lately, I take a refreshing cold shower in the morning. And I turn the water on very low volume because of the drought here. This is exciting to hear yet one more thing that cold showers do besides saving energy (no hot water heating), being refreshing and cooling off the body, therefor saving on energy again with less A/C. It also is great to wake up the body in the morning… no more foggy brain for the first hour.
    Long live cold showers!

    • Dr. Steve Sisskind

      Hi Cher,

      Thank you for writing in and for sharing your experience with us! I agree! There is nothing like a cold shower to get you going in the morning, except during winter. Have a healthy day!

      • Shell in San Diego

        Thanks Cher & Steve – I’ve heard about the benes but I can’t seem to do it. Is there a way to ease in? How cold does the water have to be to help?

      • Dr. Steve Sisskind

        Hi Shell,

        Thank you for writing in and for sharing your thoughts with us! In the studies, cold temperature exposure started at around 60 Degrees, but you may want to be certain of your body’s condition before doing that. You do not want to end up with the sniffles! Start with a temperature you are comfortable with and then slowly ease into the cold. Hope this helps! Make it a healthy day!

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