This type of fat can improve exercise performance, longevity

Here are the skinny on the best type of body fat.

You are probably familiar with white fat, the most prevalent fat in our body. White fat serves as our primary energy storage and protects us from slumps, but our beer bellies and flabby thighs significantly increase our risk of type 2 diabetes and heart disease.

Brown fat is the least known fat, but it is considered the best kind. It burns calories to produce heat when we are exposed to cold conditions and helps regulate metabolism.

Scientists from Rutgers New Jersey Medical School say brown fat may also improve exercise performance and promote longevity.

“Our hypothesis is that [brown fat] protects against obesity, diabetes, cardiovascular disorders, cancer, Alzheimer’s disease, and reduced exercise tolerance,” researchers wrote recently in the journal Aging.

Unfortunately, we don’t have much brown fat – and we can’t do more.

At birth, our brown fat is concentrated in our back, neck and shoulders. As we age, those cells break down and spread out in small deposits around the neck, kidneys, adrenal glands, heart and chest area.

Thin people tend to have more brown fat than people who are overweight.

We can activate the brown fat we have with a cold shower or an ice bath. Spicy foods, green tea and apples have also shown potential.

Exercise signals our brown fat to burn more calories because physical activity stimulates our sympathetic nervous system—also known as our “fight or flight” response.

One study found that brown fat activity increased among rodents who ran on a treadmill for six to eight weeks.

The Rutgers scientists noted that most research on the topic focuses on exercise that regulates brown fat and not the other way around.

They highlighted a study that involved transplanting brown fat from genetically modified mice into normal mice. Recipients had better running endurance just three days after transplant.

Brown fat from unmodified mice took much longer to produce similar results.

The Rutgers researchers said brown fat may also help fight age-related muscle loss, fatigue and decreased metabolism by improving blood circulation and reducing cellular stress.

They suggest developing treatments that mimic the benefits of brown fat to improve energy, weight maintenance and heart health.