This Is the Type of Fat You *Want* To Have To Stay Healthy as You Age

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This Is the Type of Fat You *Want* To Have To Stay Healthy as You Age originally appeared on Parade.
Body fat gets a bad rap when it comes to health—we're all always on a mission to get rid of belly fat! But it turns out that not all forms of fat are bad for healthy aging. As you've likely heard from your doctor or other health pros, maintaining healthy body fat levels, and potentially even more importantly, having (and maintaining) healthy muscle mass levels via strength training as you age can help reduce your risk of premature death by up to 17 percent. And while muscle mass is a key indicator of healthy longevity, new research from Rutgers University shows that a certain type of fat could be a game changer in how active you remain as you age and help promote longevity. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
A recent study published in Aging Cell found that mice that had a specific form of brown fat tissue (which they had due to a missing gene) had better exercise capacity as they aged and increased longevity and lifespan by about 30 percent. The scientists working on the study transplanted some of the special brown fat to other mice that were not genetically modified and found that the normal mice responded within days, showing similar benefits.
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The special type of fat researchers found had a positive health effect is brown fat, which is not a new discovery (although the fat they studied was a more potent type of it). The body has two main types of fat, FYI: white fat (AKA the "bad" kind known to contribute to health issues) and brown fat, or brown adipose tissue (BAT). "Unlike white adipose tissue, which stores energy, BAT burns calories to generate heat—a process driven by its rich mitochondrial content and the presence of uncoupling protein 1 (UCP1)," says Ingrid Yang, MD, a board-certified internal medicine physician and longevity science expert. "This thermogenic capability not only helps in temperature regulation but has also been linked to improved metabolic outcomes. Recent research has shown that BAT activation may enhance insulin sensitivity and protect against metabolic diseases, such as obesity and diabetes, which are key factors in age-related health decline," she says.
While brown fat is not a new discovery, the study brings a new understanding of how brown fat works. "This is an exciting step forward," says Dr. Yang. "It illustrates that brown adipose tissue is more than just an energy-burning organ—it plays a pivotal role in enhancing exercise performance and metabolic resilience. This dual function could have significant implications for healthy aging." Related:
Stephen Vatner, MD, who is one of the authors of the study and Director of the Cardiovascular Research Institute at Rutgers University, noted that the study helped researchers show that brown fat could have the potential to increase exercise performance—something not many studies have found before. "There have been a lot of studies showing that exercise can affect brown fat, but fewer studies showing that brown fat can increase exercise performance, the major finding from this research article," he said. Something to note is that the study looked at a potent form of brown fat vs. normal brown fat, and the researchers discussed working to develop a pharmaceutical intervention that may mimic the potent brown fat they discovered.
Dr. Yang cautions that there is still a lot to understand before something like this can be offered, so don't expect a "magic bullet" solution to boost brown fat anytime soon. "And while the study authors offer that the prospect of developing pharmaceutical analogs to activate BAT is exciting, we need a careful evaluation of the long-term safety and potential off-target effects. Enhancing BAT function could, for instance, affect overall energy balance in ways that we don't fully understand yet," she says.
This study sheds more light on what we know about brown fat and how it could be a powerful for enhancing longevity. It's important to keep in mind that the study was performed on mice and may not directly translate to humans until we have more research to confirm the findings. "I would caution that while the results from this study are promising, it's important to note that findings in RGS14 knockout mice may not directly translate to humans. The rapid improvement in exercise capacity is intriguing, yet we must be cautious about overinterpreting these results until similar outcomes are observed in human studies," says Dr. Yang.
Until we know more, you can incorporate some evidence-based methods for activating more brown fat tissue below, while focusing on the foundational tenets that we know are important for longevity and overall health, including: exercise, nutrition and sleep. Related:
According to Dr. Yang, there are several evidence-based ways to help "activate" or convert some of the white fat in your body into the more beneficial brown fat.
"Cold exposure is well-established in activating BAT and promoting the browning of white adipose tissue (WAT)," says Dr. Yang. You can hop in an ice bath, dip into a cold plunge, try cryotherapy or take a cold shower.
"Both resistance and aerobic training have been shown to upregulate markers of browning, such as UCP1, in adipose tissue. Exercise-induced activation of AMP-activated protein kinase (AMPK) in skeletal muscle also plays a role in promoting BAT activity," says Dr Yang. Simply put: you'll want to do cardio and strength training to help activate brown fat.
Dr. Yang says that there's some research that specific foods like chili peppers and green tea contain nutrients that support brown fat. "Capsaicin and capsinoids (found in chili peppers) and catechins (found in green tea) have demonstrated efficacy in clinical trials. Other compounds such as curcumin, quercetin, berberine, lipoic acid, polyunsaturated fatty acids, and royal jelly have shown promising results in animal or in vitro studies, but clinical trials are needed to confirm their effects in humans," she explains.
"Dietary interventions like calorie restriction and intermittent fasting also favor WAT browning and metabolic efficiency," she adds. But always be sure to consult a doctor before trying calorie-restrictive diets or intermittent fasting, since these diets are not safe for everyone.
Up Next:Brown adipose tissue enhances exercise performance and healthful longevity. Healthy Aging.
Ingrid Yang, MD,a board-certified internal medicine physician and longevity science expert
This Is the Type of Fat You *Want* To Have To Stay Healthy as You Age first appeared on Parade on Jul 14, 2025
This story was originally reported by Parade on Jul 14, 2025, where it first appeared.