Have you ever tried a “cold water plunge” or taken cold showers to boost your metabolism? If the idea of jumping into freezing water or enduring a cold blast in the shower doesn’t sound appealing to you, rest assured, there are other ways to rev up your metabolism by activating “non-shivering thermogenesis” mechanisms. 

The shivering effect that your body goes through in response to the sudden cold exposure stimulates thermogenesis, or the internal production of heat. The cold sensation triggers a series of signals throughout your nervous system, pushing glucose into mitochondria to burn and produce heat and energy. Simultaneously, it stimulates brown, beige, and white fat cells to become more metabolically active and helps white fat cells convert to beige cells. Nutrients, like berberine, can also trigger this response and metabolically activate brown, beige, and white fat cells without the need for shivering.

Berberine

Berberine is a deep yellow-colored herb naturally found in goldenseal, Oregon grape, and other plants. It has been used for centuries in China, India, North America, and other cultures. Berberine helps the liver burn fats and sugar for fuel, activates AMPK signals, and supports brown and white adipose tissue metabolic activity. It also naturally enhances the release of glucagon-like peptide-1 or GLP-1 for healthy blood sugar metabolism.

Berberine Stimulates Fat Burning

Studies have shown that berberine can regulate brown and white adipose tissue thermogenesis or stimulate fat burning. It also suppresses the formation of new fat cells or adipogenesis, by blocking certain gene expressions.

In one study, ob/ob mice, which are mice bred to be overweight and leptin resistant, were given berberine to evaluate brown adipose tissue metabolic activity. The results showed that berberine enhanced brown adipose tissue activity, improved cold tolerance, and increased energy/calorie burning, which supported healthy body weight.

Other studies have demonstrated similar effects with berberine intake showing increased energy metabolism, improved tolerance to glucose, and reduced expression of pro-inflammatory cytokines in white adipose tissue. Berberine activated the UCP1 and other genes involved with mitochondrial metabolism and fat burning. 

A study titled “Berberine promotes the recruitment and activation of brown adipose tissue in mice and humans” showed positive results in adults who consumed berberine during this four-month long study. The activity and quantity of metabolically active brown adipose tissue increased. Insulin sensitivity and fat metabolism within the liver were also enhanced. This reflects the “non-shivering” thermogenesis supported by berberine and other anti-aging nutrients.

The ability to re-energize your brown fat metabolism is a big boost to your overall metabolic fitness. If a cold plunge doesn’t appeal to you, consider the effects of “non-shivering thermogenesis” with natural plant compounds like berberine, which activate brown fat. Are you ready to take the berberine challenge?

Additional resources on brown fat activation:

Fat Burning or Fat Storage? How to Activate Your Fat Cells

Nutrients and Chrononutrition: Biological Clock Enhancers