Energy balance
Activation of brown adipose tissue (BAT) through chronic cold exposure increases whole-body energy expenditure and improves insulin sensitivity in adult humans.
If you have detectable brown fat, exposing yourself to mild cold (without shivering) for extended periods (e.g., 5 hours) can increase your daily energy expenditure by 150-300 kcal and improve insulin sensitivity. This is not a quick fix but a physiological lever. Obese individuals may have blunted responses, but the potential for 'browning' white fat exists.
Landmark papers by several independent groups clearly demonstrated the functional and molecular evidence that active BAT depots are present in adult humans and can be readily activated when exposed to mild cold... These results indicate that adult human BAT possesses a high plasticity and can be recruited by external cues... prolonged (5-hour) but mild cold exposure increased whole-body glucose disposal, plasma glucose oxidation, and insulin sensitivity in men with significant amounts (i.e., over 50 ml) of BAT.
Why this rating
The paper cites multiple prospective human studies and landmark papers demonstrating functional evidence, though it notes variability in experimental protocols.
Source
Brown and beige fat in humans: thermogenic adipocytes that control energy and glucose homeostasis
Labros S. Sidossis et al. · Journal of Clinical Investigation · 2015
DOI 10.1172/jci78362
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