Does the thought of exposing yourself to extreme cold seem deeply unappealing? Then you are not alone. Until recently it was believed that between the two different types of contrast thermotherapy (sauna versus cold plunge), only the latter of the two was known to effectively convert white fat to brown fat.
Emerging evidence suggests that heat exposure may be just as viable an option to convert brown fat to white fat. For many this may be a huge relief! If you do not know why brown fat is so important, read on and you will learn more about the reason why so many health advocates stress the importance of improving white to brown fat conversion.
A relatively new study highlights the potential use of heat in addition to, or instead of cold therapy to induce white to brown fat conversion. This suggests that the use of a full spectrum infrared sauna in conjunction with red light therapy may be the best tool to increase overall metabolic health. Your cold plunge is still an excellent addition, but may not be the only way to increase brown fat in the body.
What is Brown Fat, and Why You Should Want More of it: Mitochondrial Biogenesis Increases in the Presence of Brown Fat
So, why is brown fat so important? Interestingly, the color distinction between white and brown fat is indicative of incredibly important cellular activity. The reason why brown or beige fat appears that color is because of its mitochondrial density. Brown fat has five times more mitochondria than white fat, and the presence of these energy converting organelles is the reason for the darker color. (1)
The mitochondria are small energy conversion centers within the cells and are responsible for breaking down glucose and turning it into usable energy. (1) Due to the increased number of mitochondria found within brown fat areas of the body it is linked with improved metabolism, and therefore is correlated in the improvement of Type II diabetes, obesity, as well as many other conditions that exist as a result of mitochondrial dysfunction.
Previously, it was known that cold exposure in limited and controlled quantities activated brown fat areas of the body, and by doing so a significant protein was released that served to recruit more white fat into brown fat. This action is thereby known as mitochondrial biogenesis (the creation of new mitochondria).
Dr. Harrison Wein, Ph.D. writes the following about his laboratory’s study on brown fat:
“…brown fat produces a protein called SLC25A44 upon cold exposure. SLC25A44 brings BCAAs into mitochondria, the cell’s energy compartment, where they are used to produce energy and generate heat.” (1)
Until recently it was believed that cold exposure was the most effective, and possibly the only means by which white fat could be converted into brown fat. More recent studies suggest that exposure to heat may also induce white to brown fat conversion.
Everything You Need to Know About the Study That Discovered White To Brown Fat Conversion From Heat Exposure
It is revelatory that heat may be equally as effective as cold exposure in inducing white to brown fat conversion. The study: “Local hyperthermia therapy induces browning of white fat and treats obesity” published in the peer review journal CellPress is exciting for anyone who is cold aversive. (2)
The study examined both mice, and later humans, who were exposed to heat to find out if this exposure induced a conversion from white fat to brown fat. Here are the concluding remarks of the study: “Hypothermia induces thermogenesis and brown gene programs in vitro and in vivo”. (2)
This means that by heat alone, it may be possible to induce mitochondrial biogenesis and literally increase the number of mitochondria in specific areas of the body from 1 to 5!
Dr. Huberman of Stanford School of Medicine writes the following:
“Heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat.” (3)
From obesity to diabetes, and many autoimmune disorders these findings herald groundbreaking results. Many medical professionals believe that the root cause of several physical illnesses is a lack of high functioning mitochondria. So, if an individual can increase the number of mitochondria present through white to brown fat conversion, and hopefully also improve mitochondrial metabolism, then possibly the human body could improve overall function tenfold.
Why Full Spectrum Infrared Saunas May Be the Best Type of Sauna to Induce Metabolically Robust Cellular Structure
You may be wondering why red and near infrared light is relevant to this discussion. You will soon learn that in conjunction with mitochondrial biogenesis induced from brown to white fat conversion, it is also possible to improve mitochondrial function through exposure to a certain light frequency.
A full spectrum infrared sauna (includes both near and far infrared light) will effectively increase body temperature to induce controlled hypothermia and thereby ignite the conversion of brown fat to white fat. In addition to this if the sauna also comes with red light therapy it may also be possible to simultaneously induce photobiomodulation.
What is photobiomodulation? It is the combination of red light frequency working in tandem with near infrared light wavelengths to stimulate the photoreceptors that line the membrane of the mitochondria in each cell of your body to stimulate ATP production. This essentially means that it helps to improve mitochondrial metabolism. This is extremely important for many autoimmune disorders, as well as to the life cycle of cells. A healthy cell life cycle, or regenerative cycle cannot be too fast, or too slow. If you engage the process of photobiomodulation most likely the first effect you will notice is a radiance to your skin as collagen and protein synthesis will begin to occur more efficiently. (4) Your skin cells will begin to regenerate in a balanced fashion, and this can be noticed almost immediately.
For a clearer understanding take a look at the table below:
(4)
If an individual is able to both simultaneously integrate heat exposure to induce the conversion of white to brown fat, and also expose themselves to photobiomodulation, the vessel of the body may have a glimpse of the pinnacle of health and wellness.
Ultimately Using Both Heat and Cold Treatments Will Serve You Best
There remains overwhelming evidence that cold exposure easily and effectively converts white fat to brown fat, so don’t throw your cold plunge out just yet. If, however, accessing the cold is challenging for you due to where you live, or if you are highly cold aversive, then the good news is that you can still engage conversion of white to brown fat with heat therapy.
Ideally, an individual would have access to red and near infrared light for the purpose of photobiomodulation, a sauna for heat, as well as a cold shower/ice bath/cold plunge. If you can only have one tool then a full spectrum infrared sauna with red light therapy will cover all of, or at least most of the bases for mitochondrial health. This includes both mitochondrial biogenesis as well as improved mitochondrial metabolism.
There appears to be a bright new future in the field of healthcare with improved understanding of mitochondrial function and how having the right kind of fat can save you from an array of illnesses.
As always, if you plan to sauna regularly stay well hydrated with fluids full of electrolytes, including magnesium. If you have any questions or concerns, please always consult with a healthcare practitioner.
Sources Cited:
- https://www.nih.gov/news-events/nih-research-matters/how-brown-fat-improves-metabolism
- https://www.cell.com/cell/pdf/S0092-8674(22)00144-1.pdf
- https://www.hubermanlab.com/topics/heat-exposure-and-cold-exposure-to-optimize-health
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8561167/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7356229/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10989710/