5 Ways to Burn Fat by Turning it Into BODY HEAT (Brown Fat Tissue Activators)
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- เผยแพร่เมื่อ 24 ก.ค. 2024
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5 Ways to Turn Body Fat into HEAT
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References
www.ncbi.nlm.nih.gov/pmc/arti...
www.jci.org/articles/view/67803
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.sciencedirect.com/science...
academic.oup.com/ajcn/article...
www.ncbi.nlm.nih.gov/pmc/arti...
onlinelibrary.wiley.com/doi/f...
Timestamps ⏱
0:00 - Intro - 5 Ways to Turn Body Fat into HEAT
1:20 - Cold Exposure
4:08 - Use Code COOL20 for 20% off Hyperwear!
5:44 - Exercise (fasted)
7:45 - Low-Carb Diet
10:04 - Green Tea
10:56 - Melatonin
1. Cold exposure
2. Exercise while fasted
3. Low carb diet
4. Green tea
5. Melatonin
Cheers !
Thanks!❤
1. do not dress too warm. It's OK to let some cold air and your body still feel comfortable; take a cold shower in summer also does the trick.
3. body switched to use fat
cool, ill just pound melatonin. dont need to watch the video i guess
@@michaelshepard4236 Results?
Usually I can't stand cold water, but while I am fasted for several days I can sit there calmly in cold water and it feels just fine!
dawg u got me adding glycine and potassium bicarbonate to my inputs and it turned my fasting regimen on super-mode! thanks for not being a cat.
also, pot-bicarb with acetic acid ~20min before low intensity, long duration cardio has me in supercut mode, better shape at 36 than in my 20's thanks again for not being a cat
@@kneetotheface That's funny about cats. I do seem to get slightly more endurance when I have it more alkaline, but I have been doing it more neutral lately because I worry about my teeth.
but if you're calm and not shivering whats the point. its the shivering that mobilizes brown fat to enable you to burn your other fat for energy.
@@redpillpusher Because fasting increases the mitochondrial number and function without having to do goofy nonsense. Fasting makes your metabolism go up.
Love this kind of content man. Thank you
I’m doing fasted cardio 5 days a week. Intermittent fasting until 12 pm + a physically active job from 7-3 = 5 hours of fasted cardio a day.
This makes sense from the perspective of fat being an insulator, your body uses it up to keep you warm if you're feeling cold. It's why people consume high amounts of calories in the arctic, to create a calorie induced heat producer in essence. So doing something like exposing yourself to cold daily should in theory be able to help in similar fashion, thanks Thomas 😊
So big thanks for the Hyperwear code! Just saved $55.99 , ordered the Cool2Shape Brown Fat Cooling Vest and waist Wrap. Looking forward to implementing these recommendations to increase my brown fat!
Thanks Thomas. I also found that drinking a glass of cold water throughout the day helps lower my core temperature. I believe that this would increase my brown fat as well
Fantastic content. Thank you, Thomas.👍
Thanks for this! I used another version of cooling vests and I liked it but the ice packs were terrible and leaked. Definitely gonna try these
Year round I sleep with open window.. no matter if its 20 degrees C or -20 C I always got my window open - live close to forest so I breath with fresh air as well.. I sleep very good no matter what so its cool to see this info
So cool! I *kind of* do fasted cardio already and often in low temps - I commute by bike in the mornings. Only thing is I do drink a coffee with a little bit of sweetner in it before, so likely not a true fasted state. Will try to cut out the sweetner and see how it goes!
#1 Cold exposure (me here living in Canada looking outside) ✅ time for a walk 😂
Enjoy your -30 degree walk XD
Definitely will try the fasted cardio
Ok the vest sounds great for those of us in menopause 😊
Can you please do a video on cool sculpting? Thank you for your videos!
2 things to add:
1. Short really cold exposures do work for brown fat. Like 3 short cold showers in few minutes intervals
2. For melatonin I suppose sun exposure specially when sun is not high (huge percentage of red/inrared radiation) also helps. Theoretically it is only mitochondrial melatonin but it seems to help with things not directly related to mitochondria so I suppose can help here too. Maybe infrared lamps would help too. Suprise surprise if it is good for you it helps in many places ;-)
I sleep in a 62 degree room, have been for 20+ years. But likely cancel it out by piling on a bunch of heavy blankets. I still have 30 lbs of fat to lose though, so I am always hot and sweaty. I do love fasted cardio, especially with a little caffeine boost.
I do the same thing! I love a cold room even in the winter, fans going, and putting on a big comforter 😂 I guess I’m cancelling out the benefits, but I just can’t do cold water showers. Maybe I should ditch the blanket but even that’s a stretch for me!
We love you Thomas
I very clearly remember a night in college where I was doing some programming assignment late into the night in my room and had the window open. The weather outside was your typical chilly November in New England. I was so engrossed in work that I didn't bother to close the window or turn up the heater. Eventually I realized that I wasn't only not uncomfortable but that I felt warmth radiating from inside. Very peculiar sensation.
I’d love to see a collaborative video with you and Tony Huge. The knowledge would tremendous!
THANK YOU FOR THIS THOMAS! I'M ALWAYS COLD!😬
If you like to watch stories about seamen’s life and how to train and stay lean, then subscribe to channel Marioakraplifestyle and enjoy it …thanks
you'z a woman. wimmin always cold tho.
Wow, you watch Huberman, how inspiring🥰 makes me more of a fan, thanks for sharing❤🎉
This is great for the cold side, your body trying to adapt and regulate core temp. What about the calorie burning of always in hot Temps? Living in AZ how does this affect our metabolism when we are always hot? Body doing just the opposite of this video, which one burns more?
Saw a product being sold today that was citing studies that show the internal body temp of those with high metabolisms being much higher than those with slower metabolisms.
Product was a mixture of natural ingredients that apparently raise your internal temp to a more normal level.
Wonder if or how all these temp approaches are connected.
Ice baths, cold plunges, exposure to cold temps, internal heating.
Fascinating but complicated.
Great video, thanks!
I always assumed that body temperature regulation was a thyroid thing, mostly because when I fast for several days I tend to get colder if I've eaten carbs before the fast than if I did keto, so I assumed that my high insulin is blocking the release of calories from my fat and my body feels "starved" cause it can't access energy, and that's what actually fucks up the thryoid right? There's probably some connection there.
I think it's pretty interesting that melatonin apparently is something you can just buy over-the-counter in the US, whereas here in Denmark it is strictly prescribed by your doctor and they are quite hesitant to do so. It's not being sold anywhere here.
German Reformhaus does sell it, if you are close enough to the border.
What about doing fasted cardio in a very cold room? Does the body heating up negate any positive affects of the colder ambient temp?
This is why I sleep with the windows open in the winter. I have the best sleep. Wake up slightly cold, but I have a great night sleep.
How do you find decaf green tea that still has catechins
Good to know. Ironically I usually fast longer each weekend 40- 44 hrs, while doing cardio on my fitdesk bike (while working on my computer), drinking coffee and green tea in cold temperatures ( I stopped using my heating since last year 95% of the time) - for both the cold shock proteins/fat-browning effect + to save money because price of gas has gone through the roof lol. After a few wks you will be able to tolerate 55F weather daily wearing just a regular sweater or jacket. I do not however take cold showers in winter because I would just catch a cold (when I get out of the shower I'm in 55F and my body can only take so much). I also do sleep with a jacket because my home goes down to 40F sometimes at night.
One really nice feature of being in ketosis that I really appreciate is the fact that I'm not cold. And I was routinely so cold my bones were cold. The only thing that really helped was getting in a hot bath. I don't even need to turn my heated mattress on anymore. I couldn't tolerate not sleeping with an external heat source before. I'd shiver all night.
How does tart cherry juice fit in with keto diet? Is melatonin supplement a better option in this case?
I use to drink green tea a few years ago but stopped because I didn't like the caffeine was making me feel but I will try a decaffeinated green tea 🍵
I dont mind fasting but its hard to lift weights while fasted any recommendations thank you
When I was in Nursing school, they taught us to be very careful with hormone replacements because our body will lower or stop production if it thinks it don't need to make any. A perfect example is melatonin. If we take supplements, then our pineal gland will lower or stop making it since the body is getting it from somewhere else. The same is true for other hormones like Testosterone. My professors said if you must take melatonin break a 1 mg in half and don't take it every day or you will need more and more. PEACE.
Your professor was wrong. That concept does not apply to melatonin. Exact opposite with melatonin, the more you take, the more your body makes. Other hormones work the way you were taught and what your professors said. Sad that we blindly believe people if they are ‘professors’.
Absolutely crazy I do 99% of that besides the cold expossute on my off days, morning cardio tonof green tea fasted and all low to zero carbd
What are your thoughts on exercising while wearing sweats, sweat pants, and hoodies, ect?
Is there an alternative to green tea?
So I only need to be exposed to 17*C temperatures for an hour or two per day? Buddy, I live in Canada, I've got this covered in spades.
😂 I feel you!
@@matthewsargent2027 How about -40?
What effect does the decoupling of the oxidative phosphorylation chain have on generation of free radicals? Do we know whether this induces? “good stress” or too much cellular stress?
How do you determine what kind of fat you have? And, how do you know if the white fat is changing into brown fat?
Can I do this diet if I’m cyclist and training 6 days a week 18 hours a week training program ?
as a younger male, I have learned so much information from you that has literally benefited me so much. My occupation requires me to be light, 116-117lbs, and being 5’7 is not the easiest task. But having information you have given me, I know how and what to do for my body, without spending all that extra money on a nutritionist or health advisors. In general the information you give is spectacular. You explain the proper terminology , as well as “dumbing it down” for some of us. That said, thank you man for the videos, it’s truly impacted my daily life, and I’m sure you’ve changed many live’s in general.
Consider building leg muscle.... unless it is literally a matter of weight limit as opposed to being able to handle your own weight. sounds like a cool job. Good luck.
I work out in my 60F basement while fasting combo of treadmill/weights/core. After half hour down to my shorts and tank top.
How much tart cherry juice per night? What are your thoughts on tart cherry juice capsules and what would that dosage be? Thank you.
THANK YOU FOR THE TIPS I AM STARTING ON A NEW JOURNEY AND WILL APPLY SOME OF THESE. ...QUESTION..IF I SLEEP IN A COOL ROOM DOES THAT MEAN WITHOUT A BLANKET ON? QUESTION 2 ..IF I DO A WORKOUT IN A POOL..SWIMMING AND WALKING ...WHICH IS COOL WATER IS THAT GOOD.
@Thomas DeLauer, did you mean IRISIN when the screen showed "A-RISIN" in the section on Exercise (Fasted)?
Do these pills that are on the market to increase brown fat cells work?
Thomas, the reason why lowering carbs helps with brown fat activation is fatty acids. I did my honours research project way back in 1985-1986 on the brown fat mitochondrial uncoupling protein. We knew then that fatty acids were required for activation, and that is not surprising. The main role of BAT (brown adipose tissue) is to produce heat in newborns and hibernating animals, who of course are in a ketogenic state. We used to harvest BAT from the backs of Syrian hamsters that were cold-adapted. In my days researchers were trying to find a way to induce production of BAT, pharmacologically. I guess that was the wrong direction, but hey, it was almost 40 years ago!
What constitutes a fasted state for cardio? How many hours should you have fasted in advance?
when you wake up in the morning you're always in a fasted state.
Do you negate the benefits of the cold room if you sleep w a weighted blanket. I set the thermostat at 56 because the sound of the furnace going on wakes me up. But I like to sleep in a cave cold & dark
When I was younger, in my 20s, I used to never get cold. I was always warm. It seems I've grown out of that over the years and I'm trying to get back to that now.
Brown fat activity normally declines with age.
What about taking cold showers Thomas? Daily I take a big bucket of ice water and take a pail and dump it throughout parts of my body. I would do ice baths but don’t have the means to large amounts of ice
8:58 keto mice. I love strange word combinations. 😊
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This would be great for my hot flashes!!!🤣 🔥🥶
As I've gotten older - BMI of 18%n - hard for me to stay warm even in 50f.
Last summer I swam or did water exercise almost every day in a freezing cold pool. It could be 80 or 90 outside. The pool was so cold, it could ruin a beautiful day. I did not see much of a benefit. I felt good, but did not lose much weight.
This winter I can’t swim because it’s just to cold. It has been an abnormally cold winter, our house does not have much insulation, & we don’t have central heat. It’s been cold, like 40s during the day & 30’s at night. We turn off the heat at bedtime. Our gas heater broke & we had to wait a couple of weeks for a repair person. The heater was still broken & the power went out. It’s 42 and I’m downstairs with no heat. It’s cold all the time & I haven’t lost any weight. The only time I heat up is when I vacuum.
My experience is that I don’t lose weight in the Winter. I lose weight when it’s hot & salads are attractive. I lose weight when I swim one hour & walk around a track fast.
I now live in the land of cold water beaches & pools & we might be fogged in all summer. I haven’t lost weight since 2016?
It's about the dosage, chronic cold exposure is going to be way too stressful
Pls interview SALLY K. NORTON ABOUT OXALTES
Sweet spot temperatures in Celsius?
At or a few degrees above 15C for optimal brown fat activation.
I literally just came in from shoveling the driveway for 45 minutes before breakfast. What did I miss.
That's actually true. But I'm showing anemic and low platelets in my monthly blood tests, so I've stopped drinking green tea for a month. I'll get another blood test this week and see if it helps.
Could you use SI Units like Celsius. Only US is using stupid units in this world - thx
So how much exposure does this take to work ? In other words, 62 degrees in the room but using normal blankets or just a sheet over you!? Taking a walk when it's cold out with a winter coat, or tshirt ?
Lol! This is funny. We set heater at 55 degrees in winter in the front of the house. Our room no heat. If it’s cold we snuggle. Love it. I also take hot cold showers. As hot as I can tolerate and then all the way cold. To warm the body I just rub on it and the body responds well.
melatonin production through the pineal or melatonin production in the cells? Melatonin production in the cells occurs in the daylight hours and can be increased by infra red radiation from the sun (whether partially or fully clothed)
I should be inmortal now, 60-70 is my normal temperature at my place lol
Thomas - are you able to use the Hyperwear while sleeping?
Cool2Shape is comfortable so you can wear it while sleeping. The cooling will last about 2/12 to 3 hours, however, so if you wake you will want to take it off.
I'll appreciate if next time you ise Fahrenheit and/or lb, that you tell us in Celsius and kg
At or a few degrees above 15C for optimal brown fat activation.
Exactly what I was looking for...kind of odd I was thinking this without speaking on it for some time recently...
"...down to 62° every night? I don't know what would happen to me." 😂
When the people in that study slept in a cold room, were they allowed blankets? I can handle that if I could have a blanket 😂
Celsius please....
15C/59F. When you get below that temperature range you start to shiver and it is a different response - and uncomfortable.
I don’t know what would happen to me 😂
Thomas had a mistaken statement...the body wrap cold wraps don't bring your body temperature down to 58 degrees, as that what it sounded like he was implying, if they did you'd be dead. A huge difference between ambient temp and body temp, but enough exposure to ambient temp can lower your body temp, and that is called hypothermia....so a little dip in ambient temp goes a long way.
My wife is always telling me I feel warm.... Feels normal to me.
my room is more like 50 degrees, it is snowing outside and my window is open....down side is I am hot at like 65, sweat at 70 degrees
Hi Thomas I would love to see a diet that allows carbs but still lose weight
I intermittent fast! OMAD has allowed me to keep the carbs 😊 I used to be keto for over 2 years but once I lost the weight I decided to start fasting and add in the carbs I couldn’t have on keto. Feels good to eat what I want now. I still eat healthy carbs but I also have a real cookie when I want one!
@@healthhollow7218 that sounds like a plan to me.
Simply know your maintenance calories, track your calories and do calorie deficit
Just eat at a caloric deficit
@@healthhollow7218 After doing 5 years of keto on and off, I started doing OMAD keto since January. However, the last week, I've switched to OMAD with carbs. I'm finding it difficult to remain in ketosis all the time and it is just not convenient all the time for me to do keto. So to avoid going off the deep end SAD diet that I usually do when not on keto, I've decided to go easy with carbs and stick to OMAD.
I'm going to drink some tart cherry juice tonight
Heck, I usually have it at 60 or lower.
I turn my heat down to 66° at night to save money. Who knew I was effecting my fat stores. Nice!
My mother produces too much iron and as a result she has a lot of brown fat and now days complains of being hot all the time. It's iron that makes the fat brown. She definitely doesn't do cold exposure
It’s called HOT SAUCE
I wonder if they make a band that you can put on your head. To erase the fat rolls on the bottom of your head. When you lost the weight. Having a hard time getting rid of those rolls on the back of my head!
I think that in his 3rd episode he talks about how its not just the blue light that disrupts sleep, its all bright lights.
16.9 Degrees Centigrade outside the US.
Thomas, how long (hours) after last meal is considered fasted state to do cardio?
I’m going to say aim for atleast 12 hours . So if you eat a meal at night and then sometime in the morning do cardio .
Last meal at 8 cardio at 8 ish or 10 . The longer you wait , without waiting excessively long; the better id say
You’ve been talking to my cheap ass landlord 😁
For us Finns: ei tarvii nukkuu saunassa; 66 F = n. 19 C! 😂
I have my thermostat set to 10 degrees Celsius (50 degrees Fahrenheit), and I feel that's extravagant considering the energy prices here in the UK. If it helps me lose weight, then I suppose that's some consolation for this absurd ripoff.
Just saying, but yes, one's burn more calories when the body heats, however is that much, is just help, but nothing beats good old cardio, also no matter what, a calorie deficit focusing mostly in protein and working out is the one and only way to burn mostly fat. PD: I do shower with cold water even now during winter( Is so freaking cold), and do like everything on this video, but not for the supposed calories burned, I only do it for healthy reasons, I feel better doing it like this and my will power gets stronger. Best
Didn't know that cooler pads are a "patented technology" now. That stuff has been around for decades.
💖❤️💖❤️👍❤️💖❤️💖
Fasted fast walking in cold temperatures...
Thomas, have you ever thought about starting a workout channel before? I'd pay/watch for a subscription if you started one
I wonder, as you live this keto/ Mediterranean Sea diet, exercise lifestyle, constantly shocking your system, ie. (hot, cold, red lights, deprivation of food, massive workouts) how short your life will be? I've lived a pathetic sugar full, starchy diet, (standard American diet) and am 63 years old/ young. And I feel fine. I have quit sugars recently, and am starting to exercise and eat healthier. I no longer expect to do intermittent fasting as I have liver cirrhosis and the liver people say I need protein 4 times a day.I also am not diabetic.(surprisingly) I expect maybe another 10 years or so of living naturally, which is fine for me. I would guess your lifespan about the same. What's the benefit to your lifestyle?
Glad we don't have to take those ice plunges to increase brown fat, thanks.
Sleep in a cold room in a sleeping bag, under blankets , etc…? That’s the same as sleeping in a warm room (75F) uncovered
Need to be more specific … are the subjects sleeping uncovered in a cold room or under blankets ?!?!?!??!!
I asked him this same question. That would make a huge difference!
Uncovered just wearing something light like a hospital gown or scrubs
my body is a furnace thanks to cytomel and clenbuterol
i eat whatever i want
I'm on keto. I am HOT , most of the time. even when adding some carbs. Sooo, l need to add MORE, carbs, to cool down ? Annnnd I'm not losing weight ! ???
First 🎉
second
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How much melatonin did they give the rats? And whats the equivalent in humans?