Body fat is an endocrine organ. This means that it secretes hormones that interact with other organs to regulate your metabolism. Body fat cells can expand 1000x their original size. When we gain fat, we don’t gain new cells, the ones we have just expand. The number one fat that is associated with obesity and diabetes is called visceral fat. This is the type of fat the surrounds organs, and is quite dangerous. When we lose fat via fat loss strategies, 70% of it actually exits through our breath.

1. Reverse insulin resistance

Insulin resistance is classified as producing too much insulin do to high blood glucose over time. Eventually, what happens is the receptors for insulin become resistant, or they’re not able to do the job to get glucose in their cells. This can cause a host of issues, such as diabetes and weight gain. One of the keystones of fat loss is reversing insulin resistance.

Insulin resistance reversal strategies-

1. Shift your carbohydrate intake to a smaller percentage. Carbs spike insulin no matter what they come from. Some foods spike it more than others, but it depends on you.

2. Build muscle

Muscle acts as a glucose sink, and is where it’s primarily stored. The more muscle you have, the more glucose you will be able to tolerate.

3. Intermittent fasting

Intermittent fasting is great for making you more insulin sensitive. This study shows how it can improve insulin sensitivity, weight, and cardio metabolic health.

2. Strength Training

Strength training is critical to build muscle and burn fat. The more muscle you have, the better you will able to tolerate glucose. Also, muscle is expensive to carry around, which means that you burn more calories while doing nothing. Focusing on your big muscle groups like glutes, chest, and shoulders will serve you well when it comes to fat loss. Doing squats, deadlifts, bench press, and bent over rows are great for this.

3. Activate Brown Fat

Brown fat is the type of fat that burns fat. The reason that it’s brown is because it’s so dense in mitochondria. It’s located by the neck, upper back, and clavicles. The main function of brown fat is to generate heat. Because of this it improves your metabolic rate and supports fat loss.

How to activate brown fat-

1. Cold thermogenesis

Cold therapy is the number one way to activate brown fat.  The way it does this is through mitochondrial protein uncoupling, resulting in improved metabolic rate and insulin sensitivity.

Cold therapy strategies-

1. Cold shower

A cold shower is something that pretty much everyone has access to. This is the practice of turning the shower all the way to cold for 2-5 minutes. This accomplishes all the benefits above. To start, you can take your warm shower, then the last 30 seconds turn it all the way to cold. This is a great starting point. You can work your way up from there in time, and temperature.

2. Cold water Immersion

Cold water immersion can involve ice baths, natural bodies of water, and a done for you cold plunge. The traditional ice bath is going in a bath, and filling it with ice. Going in a cold natural body of water like a lake, or stream can be very beneficial. Your also getting the added benefits of being in nature. There are many companies who have made done for you cold plunges. I believe Morozko is the best one because it cleans the water with ozone and UVC light.