Brown fat

One of the three pillars of the Wim Hof Method is frequent exposure to cold. Scientists have discovered that exposure to cold conditions is a way to activate brown fat. It was shown in a study that brown adipose was activated after subjects were exposed during 10 consecutive days in mild-cold conditions (15-16 degrees). Brown fat is supposed to decrease with age. Babies have a lot of brown fat, where young adults have a low amount of brown fat, an average of 20%. In one study it was found that Wim’s levels of brown adipose average around 35% in cold conditions (12 – 13 degrees). These levels of brown fat are even higher than brown adipose in young adults.

In a more recent study Wim was exposed to temperatures between 15-17 degrees in a cold suit. In this study it was shown that the extra heat- source was top-down regulated. By practicing meditation and breathing exercises, the glucose consumption increased, in turn generated heat that warmed circulating blood. The heat came mostly from the intercostal muscles. Brown fat was not activated. Wim is of course an experienced practitioner to the cold.

These studies show that there are several ways that thermoregulation can work. With the Wim Hof Method we work step by step to adapt to the cold. It is like training a muscle. The breathing exercises are a good way to warm the body up and to regulate pain before -and after- going into the cold. Once you are more practiced and longer exposed to the cold, you develop brown fat. This is an efficient source to regulate body heat. You have to use it, otherwise you lose it. Further along the line, you will get more adaptive towards the cold, your body and mind will get more cold-conditioned and you can generate heat through top-down processes, like meditation.