Ever wonder how to get more energy and have a longer health span? The secret is mitochondrial health.

Mitochondrial health serves as a cornerstone for optimal physical performance and overall vitality, a notion that we explore in depth during this enlightening discussion. In the company of esteemed guests Dr. Jared Bugaj and Dr. Matt Pisanelli, we delve into the myriad factors that contribute to the enhancement of mitochondrial functionality. Among the pivotal topics addressed are lifestyle modifications, dietary considerations, and environmental influences that may either augment or detract from mitochondrial efficiency. Notably, we emphasize the significance of regular aerobic exercise and high-intensity interval training as mechanisms for promoting mitochondrial biogenesis. Our discourse further elucidates the role of specific nutrients and supplements, alongside the implications of stress management and systemic health, thereby providing a comprehensive framework for fostering mitochondrial well-being.

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The intricate interplay between lifestyle, dietary choices, and environmental factors in relation to mitochondrial health is the focal point of our latest dialogue. Within this episode, I, alongside my distinguished colleagues Dr. Jared Bugaj and Dr. Matt Pisanelli, embark on an exploration of the mitochondria's essential role as the cellular powerhouse, responsible for generating adenosine triphosphate (ATP), the primary energy currency that sustains life.

We initiate our discussion by elucidating the fundamental characteristics of mitochondria, including their prevalence across various cell types and their pivotal function in energy metabolism. A significant portion of the conversation is dedicated to the impact of physical activity on mitochondrial biogenesis, where we delineate the benefits of both aerobic exercise and high-intensity interval training (HIIT). Such activities are essential not only for enhancing mitochondrial density but also for improving their functional efficiency, which is crucial in combating the effects of aging and promoting overall health.

Furthermore, we delve into the dietary components that fortify mitochondrial health, emphasizing the importance of essential nutrients such as coenzyme Q10 and various B vitamins. The dialogue extends to cover environmental influences, notably the effects of thermal exposure on mitochondrial function. By assimilating these perspectives, we aim to impart practical insights that empower our listeners to adopt strategies fostering enhanced mitochondrial health, which is integral to achieving optimal physical performance and longevity.

Takeaways:

• Mitochondria serve as the powerhouses of our cells, producing ATP, which is essential for life.
• Aerobic exercise, particularly Zone 2 training, significantly enhances mitochondrial biogenesis and overall health.
• The incorporation of high-intensity interval training (HIIT) can double mitochondrial production through hormonal stimulation.
• Dietary factors such as CoQ10, B vitamins, and antioxidants are critical for maintaining optimal mitochondrial function.

Foreign.

All right, here we go.

Yo, yo, everybody.

Here's another episode of the Mind Body marathon.

Take two, Take two.

On today's episode, we're going to talk about mitochondrial health, which is continuing down the same kind of lane that we've been doing with vitamin supplements, just kind of lifestyle things.

And on today's episode, we got Dr. Jared Begay.

Hello.

And Dr. Matt Pizzanelli.

And we're going to be chatting about different factors that affect mitochondrial health.

Basically, you know, whether it be stuff to avoid or stuff to add into your lifestyle or diet, these are going to be pretty big things to help improve performance.

But first, let's kind of chat about what is the mitochondria?

All right, so mitochondria is the powerhouse of the cell.

So in every cell of our body, all the billions and trillions of cells, basically, this is the oven that produces the heat for our body.

So mitochondria kind of look like potato bugs if you look at it microscopically.

And they produce ATP, which is the energy that makes us live.

So.

Yeah.

And what's crazy is, in any given cell, there's literally thousands of these.

Yes.

Yeah.

In our old school biology, like, we tend to think of, like, it just being one of the many organelles, but no, there's many mitochondria per cell.

Yes, yes.

And nerve cells actually have the most mitochondria per cellular unit.

So nerve cells, neurons, they have up to 2 million mitochondria per cell.

Skeletal muscle is in the near, like, 1 to 3,000 range.

Oh, my gosh.

I did not know that.

And heart cardiomyocytes, up to 10,000.

Yeah, I was gonna say heart is the second.

Yeah.

That's wild.

So, yeah, basically they're just in there just cramming out ATP and just kind of ramping things up energetically.

And one of the theories of aging, you know, probably the most common theories of aging is basically a slowing down of the mitochondria.

Yeah.

And so this conversation today is basically centered around that.

What are some factors we can do to improve the health of this critical organelle in our body?

Yes.

So exercise being one of those factors.

I think we can sort of break it down into three things.

Okay, so let's kind of start there.

So the first would be lifestyle, and then the second would be dietary, and then third would be environmental.

And let's kind of hit the lifestyle side, which is the exercise.

Yeah, yeah.

So aerobic exercise.

And, you know, the big, you know, buzzword of the day is, you know, the zone two training the, the light aerobic training is, is a very important stimulus for mitochondrial proliferation.

So I won't go crazy on the pathway, but Basically the Zone 2 energy cycle requires fat oxidation.

And the mitochondria is very important in that the metabolism of the fats at those lower levels of aerobic activity, not burning carbohydrates.

And if you're utilizing that pathway and if you're utilizing that constantly, then that's just an adaptation to that level, that stimulus, that exercise.

And so if you're consistently doing aerobic activity, then your body is going to reproduce and, and proliferate those mitochondria.

It's called mitochondrial biogenesis.

So yeah, one of the other strongest stimulus for that is hit training.

Now basically I was reading research and they were saying that like even short bursts of 20 seconds of intense effort can elevate.

It basically elevates norepinephrine or adrenaline.

And that is one of the strongest signals to double mito mitochondrial genesis.

So basically it helps to really improve it.

So anytime you get a big burst of adrenaline relative to your hiit workout, then you're going to get a increase in biogenesis.

So we're kind of talking about two different things.

So if you think of like a runner and just an average week, you know, you're going to have your easy days and you're going to have your long run and then you're going to have a workout.

Well, the workout is going to have some component of hiit training.

You're going to do some sort of interval.

And what that is doing that's kind of ramping up a lot of the different hormones in the body.

And the hor those hormones then stimulate a much higher production of mitochondria.

If you just literally ran easy all day long all the time, well, then you're not getting that same robust stimulation.

You are getting some, as Jared mentioned, because you would be doing a lot of like zone two work, which is basically, you know, FA beta oxidation or fat oxidation, and that will stimulate mitochondria.

But you do need a variety.

And I, and I think that's, that's pretty clear in the re research is that variety is key.

Think in that research article, because I read it as well.

I think it did.

Did the article that you said was burpees.

Did they give the example of burpees?

That's one that was one of the forms.

Yeah, yeah, it was literally do seven sets of 20 or burpees until you start to breathe hard.

And that's all it takes to, to get that proliferation.

But not only does it increase the number of mitochondria in the cell, it increase.

Increases the, the efficiency of it.

Yeah.

And even the size.

Yeah.

Yes.

And so like, it makes.

Makes it better in every way fathomable.

It makes it better bigger in size, which can produce more ATP.

It makes more of them.

So that drastically increases the ATP, but then it makes it even more efficient of, you know, basically burning the fat and producing it.

So like in every aspect, you know, basically zone two or, or you know, high, short intervals of high intensity.

We'll do that.

Well, that would make sense too, because with higher levels of norepinephrine then, you know, free, flat, free fatty acids are, are increased in the bloodstream and then so the metabolism of that would necessitate more mitochondria to use it.

So.

Yeah, that, that makes sense.

I think I can.

Yeah, it's pretty cool.

Yeah.

So basically, if you're trying to stave off some of the effects of aging, you know, it's just not simple enough to just walk around the neighborhood or just do your same 5 mile run at the same pace every day, or you do definitely want to increase your intensity.

You want to have some components.

It doesn't have to be every single session because there is a point of diminished returns with this where you do want to have some variety of pacing, like I said, a variety of effort.

But if a couple times a week, you know, you definitely get your heart rate up massively with, with doing some burpees or you know, jumping jacks or like jump rope or something like that.

Or even like stair climbing on a treadmill or something like that.

Basically something that's really going to spike your heart rate and be very challenging over a short duration.

That is going to be hugely beneficial for this.

While I'm talking about aging, I think we should explain like why it changes aging.

So like, think of if you remember the old school, like Atari game, like Centipede, as you ate those things, your tail grew long.

So every time that you have a cell replicate, there's a DNA part of it that has a tail.

And I think it's somewhere between like 25 or 27 tails.

And each time it replicates, it loses one like little pellet of that tail.

And then eventually when it gets small enough, it just can't replicate anymore.

So mitochondria keep that tail from falling off as quickly.

So the more times that you replicate that then the cells will die and turn over, which then leads to aging.

So if you can have a Mitochond, it basically makes replication more efficient.

And so not every single time that you do it, maybe it's every other time.

So now you can get extra years of life, you know, due to cellularly, you know, due to that.

So that's why it's the anti aging portion of the cell itself.

Yeah, that's pretty awesome.

That's cool.

Did not know that.

Yeah.

But then what we're kind of also talking about is the more mitochondria, the more, you know, the more energy you have, which makes you a better athlete.

You have more energy, you can produce more energy that then makes you run farther, run faster.

Yeah, and there's two aspects of that.

Yeah, yeah.

Power, the enzymes to heal the body once the exercise stimulus has been given and completed.

So yeah, we also didn't really talk about how like exercise, you know, plays a huge role with immune cells and, and, and that component in reducing inflammation and that process ultimately helps to improve respiration of the cell.

And improving respiration of the cell then also stimulates mitochondria.

So you know, the body is just one big Swiss watch with a ton of cogs.

So one system genuinely affects another.

And so that's why it's important when we have these episodes and we sort of highlight a lot of this stuff.

We're not just speaking in isolation, everything sort of in concert.

And anything you can do to just heavily increase the oxygen content of the area, that's going to be very beneficial.

So that kind of like also talks about like simple things like you know, breath work, you know, doing like Wim Hof breath or like box breathing or something like that where you are forcing a lot of oxygen into the system.

And that hyperperfusion of oxygen will definitely stimulate much better production of ATP within the mitochondria.

In the mitochondria like that.

So they get bigger and they grow.

Okay.

Yeah.

Some research showed that basically meditation was 50 as effective as his own tooth training.

So you really don't even have to exercise, but just literally deep breathing, calming the mind.

Stress is a huge, you know, component of mitochondrial health as well.

Yeah.

If you look at it from certain variables that'll improve it.

Also nitric acid, we'll do the same thing like so nitric oxide dumping and all that like that.

Exercise, enhancing blood flow for sure.

Yeah, yeah.

Any other exercise ideas or what do you want to move on to?

Diet, temperature training?

Oh, we'll get to that.

That's environmental.

Okay, we'll get on.

Yeah.

Cause that's huge.

So let's head into the diet side of things.

So what are some things that you guys know that increase mitochondrial production from a diet standpoint or supplemental?

Yeah, so definitely, like, COQ10.

Yeah.

So CO. Coenzyme Q10, which is one of the electron transport chain carriers, specifically that enzyme, you can find it in the supplement aisle.

But, you know, in.

In things like red meat, you can find the CoQ10B vitamins.

B vitamins as well.

Um, the electron transport chain requires vehicles to bring it electrons.

So specifically vitamin B2 and B3 with riboflavin and niacin.

So riboflavin.

You just said that.

Yes, yes, yes, yes.

So we.

You may have heard of NAD or NADH.

So the derivative of vitamin B3 is nicotinamide adenine dinucleotide.

And along with the aging process, we lose levels of nad.

And so, yeah, that.

That is another thing that we have to consider.

So keeping up those B vitamins so that the body can.

Can synthesize its own electron transport carriers, as well as iron as well, is.

Is important in the.

In the whole cycle is in the mitochondria with keeping the electron transport chain active.

So those would be some dietary things on that I. I have found for.

Supplements from, like, a food side, I think.

Yeah, A lot of, like, greens.

So green peppers or.

Exactly.

Anything that's got a lot of B vitamins.

Brussels sprouts are really good.

I mean, you have your typical spinach and, you know, kale and stuff like that, but more of Popeye.

Popeye, yeah.

Popeye had probably the best mitochondria ever.

Yeah, that dude, his arm was, like, loaded with it.

Yeah, just one bunch of mitochondria.

His bicep was one giant mitochondria.

Yes.

And I think it's.

I don't know necessarily from a supplement, like, which one is better, like from an absorption.

But, you know, the rule of thumb is always try to get your.

Your intake of nutrients naturally for sure, through food.

So, yeah, you know, as Jared had said, you know, meat is another, you know, good example.

Red meat in particular.

Yeah, I think, like, vitamin C is another one important component in there as well.

You know, like we said that we're just one giant Swiss watch, essentially.

So we.

We kind of know vitamin C has a lot of important components in the body, but it definitely is involved in fatty acid synthesis, and that plays a role.

But I think the one that I wanted to talk about was sulforaphane, which is really interesting.

And I was taking that for a while, actually.

So that's in broccoli sprouts.

So basically that's why like sprouts are like awesome for you.

But like sulforaphane, there's actually like supplements on the market right now with that.

And the one I was taking was Brock B R O K Q and it was a French company.

I don't think there was any.

At the time I was taking it.

There was no American companies that isolated sulforaphane.

But man, this is just phenomenal in terms of producing energy for the brain.

And it was, it, it got a lot of its early research with autism and improving the function of autistic individuals, which is how I heard about it.

And I definitely noticed a lot of great mental clarity.

And it's really, really healthy for protecting the genes in the.

Within the cell.

It's basically really good at like being an intracellular antioxidant and it is found naturally in foods and so specifically broccoli sprouts.

So a lot of these supplements will isolate it and then just take crazy heavy doses of that and it is pretty effective.

Does.

Is that similar to the like isothiocyanate?

Is that anything similar?

Have no idea.

Okay.

I, I had never heard of such a. Yeah.

Sulfur sulforaphane.

Yeah, it's origin is broccoli sprouts.

Oh yeah.

It's a fun one to look into.

I'm gonna have to get some broccoli sprouts.

Yeah, but it's, it's, it is one of the strongest intracellular, if not the strongest intracellular antioxidant.

Whoa.

So.

Better than blueberries?

I.

Well, blueberries is definitely up there.

Right.

So blueberries, pomegranates.

So those are going to have a lot of the biophenols that are going to be efficient and protecting the cell as well.

And I guess ultimately what we're really talking about is just anything that's antioxidative.

Right.

So, you know, any food that's going to naturally take the principle of absorbing free radicals in the body and protecting the body cells, you know, fruits and good, healthy fruits and veggies and things like that.

Good, healthy sources of, of certain meats are going to do the same thing as well.

But yeah, I mean, I think like polyphen, certain polyphenols are going to be very beneficial in the body.

Cocoa, chocolate is another really good one.

Oh yeah, yeah.

Cacao.

Cacao, yeah.

Yeah.

I actually took some of that the other day.

It was really good.

My coffee.

It specifically does increase mitochondrial proteins, a couple studies say so.

Yeah.

Interesting stuff.

Let's move on to Environmental, because that's probably the one that is most interesting.

So I guess what we're saying with dietary is just basically just eat healthy, eat what you normally do.

Right?

And, you know, don't.

Let's kind of just review the dietary side of it.

Like stay away from processed foods.

They, even if they have added nutrients in it, it's not great.

It's not, it's not really absorbed in the body.

You know, if you.

Poly unsaturated fats.

That was a big, big one.

Polyunsaturated fats.

Nice.

Yeah.

Like, if you have, like if you take a box of cereal that has, you know, maybe a 100% of vitamin B12 in it, and then you take blueberries, which also would have B12 in it.

Well, obviously the blueberries, you're going to absorb a much higher portion of that.

Even if, even if the box of cereal had per serving more actual vitamin B12, you're better off still taking in the natural product.

So just don't eat processed foods.

It's just a smart thing to do.

Healthy fruits and veg, veggies, obviously, try to focus on being organic and, and stay away from terrible oils.

So make sure you're.

You're eating just organic, like olive oil, avocado oil, just, you know, stuff like that, not just staying away from like some of the, the seed oils.

Now let's move on to lifestyle.

All right, sounds good.

Um, obviously, heat and cold exposure, probably one of the better ways to do it.

So with cold exposure, we did a whole episode on sauna and, and cold plunging and all that.

And one of the benefits of that is you are turning white fat, which is kind of the superficial fat in the body.

The fat that you want to lose.

Yeah, the fat that you want to lose.

And that if you do consistent cold exposure, that will eventually turn into brown fat.

Why does it turn into brown fat?

Yeah, because we need to produce heat and our heat is produced by metabolism.

And if the mitochondria is where we do the metabolism, then it has to be the, the brown fat.

It's brown because if you look at, under, look at it under a microscope, there's a higher density.

There we go.

Mitochondria in there.

That's it.

So it literally looks different.

So if you have white fat, it's just like, blah.

It's not doing anything.

It's not effective.

It's not playing any sort of strategic role in the organism at all.

At all.

It's just there for extra calories if need be.

But it, in a Daily function.

It just does nothing but dump very terrible hormones into the body.

So brown fat is actually laden with mitochondria as Jared said.

And it, it is actively playing a huge role in overall production of energy and absolutely in a fit in, in a very fit individual that has a low percentage of body weight, quote unquote.

It's basically the, the, the fat that it, that is superficial on their body will be brown fat.

So anyways, cold exposure will increase white fat into brown fat be by solidifying the fat and then turning it more, turning over the cells more into mitochondrial rich cells.

Okay.

And when we shiver, that shivering process is our body's way of generating heat.

And so the, the shivering is, is the muscle actually contracting and when it contracts you at, you need energy to actually release the tone of the muscle.

And so that's where the ATP needs to be produced.

And then here we go back to the mitochondria.

So yeah, thought isn't it interesting that these guys basically at some point most people think it was just like not most people but most like biologists think it, it was a bacteria essentially.

Yeah, I've heard this that's just somehow made it into our cells and it's, it's just a fully functioning like crazy organism to produce energy and somehow got amalgamated into the cell.

That's pretty crazy actually.

Did you know that you inherit your density and number of mitochondria from your mother?

Yeah.

And did you know that the epigenetic modifier on the effectiveness of the mitochondria is actually still from the father?

Seriously?

Yeah.

Okay, so you.

Okay, so, so there is some component.

So basically like you get the miter.

So if you think about like the, you know, the mom's egg is, is what has the organelles.

So the mom's egg has the mitochondria in it.

Okay.

Yeah.

But then the sperm comes in and then will tell the mitochondria to be like really active or just kind of somewhat active.

So if an individual is very active at the time of conception, like the father is very active at the time conception, then essentially what will happen is there's just sending like crazy high intensity like sperm that will activate the mitochondria more.

I didn't know that.

Wow.

Yeah, it's pretty phenomenal.

So, so that's how those Kenyans do it.

So there's still some connection.

Right.

So like obviously the mom produces the actual, the actual mitochondria and that sort of dictates like are they going to be like more like type 1 type 2, like sprinter power type, or they get a more distance type, aerobic or anaerobic, that kind of plays a role.

But the intensity of what that mitochondria does actually is big time shapened by the state of the father when, okay, at the time of conception.

So there's about, I think there was a.

Definitely a couple research articles I read through with Rhonda Patrick that was alluding to that.

Okay, I think I've heard of that in a, in a more conceptual base, but that, that makes sense.

That, yeah, that's the application.

So what are some of the lifestyle things we can do to stimulate bacteria or mitochondria?

I mean, so kind of the opposite of trying to stimulate but trying to refrain from it.

Degrading is just being healthy and boosting your immune system so you don't get sick.

Some new research out shows that viruses will actually attack the, the mitochondria of the cell as opposed to other things.

So that's why beforehand, as you said, like nerves have such a high density of, you know, millions.

That, and we've always had this assumption that, you know, when a virus comes in and embeds itself into the nerve.

Well, that's just because there's so much density of mitochondria.

So basically what it does, let's say was it 36 ATP per, you know, in the Krebs cycle, it lowers that to like, you know, 32.

And so it just makes, it makes it basically inefficient.

And so the more times that you get the flu, the more times that you get these viruses, it lessens it.

And once you have it, it's very, very, very difficult.

They're starting to do like crazy high doses of CoQ10 and other stuff to help try and bring it up.

But it is like a permanent thing.

So somebody who's just like always getting sick kind of always get sick, like they, you know, which kind of makes.

Sense because if you conceptually think about it, like you grow up with somebody and they're always getting sick, you're just like, yeah, that's not a healthy person.

You know, it's, it's like, it's, it's a confluence of factors, you know, and even in a adult population, you know, if you smoke or vape or you just eat terrible and you just kind of have like binge kind of lifestyles, like, yeah, not great, like binging alcohol.

Oh God, it's horrible for mitochondria, you know, just because of that heavy oxidative stress from that and the Neurological demand of dealing with the high inflammatory levels.

So just definitely some lifestyle factors to stay away from with.

With heat exposure.

That's really interesting because one of the mechanisms that heat exposure, because it works on.

On a completely different front from the cold exposure.

With heat exposure, what you're trying to do is you're trying to stimulate the proteins that work within the mitochondria, and they're stimulated by the heat shock proteins.

So basically, whenever you shock your body into thinking it's going to fry to death, then what it does is that creates this really robust genetic response to.

For the heat shock proteins, which is an quote unquote epigenetic modifier that stimulates certain parts of the cell to become heartier, essentially.

And so one of the reactions it does in the mitochondria is it just repairs intra organelle proteins.

And so basically it helps turn over the mitochondria to being more efficient and, and more functional.

So it just kind of cleans it up essentially.

So it's like it acts like a repair mechanism.

Yes, exactly.

Okay.

Yeah.

Because.

Because like when you have that heavy heat exposure, the internal organelles are just like, we got to clean up our act and become more efficient, you know, because this is like really alarming how hot it is kind of thing.

Okay, okay.

So, yeah.

Heat and off of the heat, sunlight being a stimulator for mitochondrial health, and particularly that on the red light spectrum, you know, with an infrared sauna that's similar to that red light that you're.

It's infrared, so it's near the red light spectrum.

And the specific wavelength, I believe it's like 600 to 8, 30 nanometers or something like that.

But that goes to stimulate a specific enzyme within the mitochondria.

See, that's awesome because the cold laser that we use at the clinic is in most cold lasers at 680nm, which is a certain wavelength that will kind of climb through the body and get right into the mitochondria.

It also kind of makes sense why like animals will just lay out on rocks to just get energy.

Just an old lizard just laying it laying out on the beach.

It does feel good.

You, if you're.

If you have like, you know, at lunch, you go for a walk on the nice summer day and just.

It just stimulates you.

100, gives you energy.

I feel way better.

Like on vacation just laying out there.

It's like I'm a plant.

I'm just absorbing energy.

Yeah, yeah.

I mean, and you know, you get the sunlight through your eyes.

And so that, that stimulates your retinal cells, which, you know, a lot of research goes to show that by, you know, indirect or direct sunlight, you know, that regulates your dopamine pathway and your arousal and, you know, your sleep state too, which then good sleep, that's when our bodies recover and heal.

And if we're not getting good sleep, then our mitochondrial health isn't going to be on, on point or it's not going to be as good as it could be.

Right.

All right, any final kind of points on mitochondrial health?

Basically all of the things that you kind of know you should do.

Yeah.

And you might not do.

It's all kind of related to improving mitochondrial health.

So, you know, just eating well, living well.

Some of the fad things of, like some of the dietary fads or lifestyle fads, like cold exposure, heat exposure, fasting, these are all mechanisms to try to improve a lot of these things.

Fasting kind of works in the same way where if you withhold food from the body for long periods of time, you will go in and actively tear down old dysfunctional parts of the organelles and parts of the cells.

And then so that way you can rebuild to newer ones.

And so that kind of cleaning up effect, sort of spring cleaning of the body in the cell is, is a very robust reaction as well.

Yeah, sounds good.

That, that's awesome.

Sulforaphane.

I'm gonna have to look into that.

Yeah, that's a fun one.

I've never heard of it, but I.

I took it for a couple years.

Naomi still takes it.

Okay.

It's expensive though.

I'm just gonna say, like, if you look into it, it's expensive, but the research is pretty profound on it.

Yeah.

All right, well, thanks everybody for listening.

Another great episode of the Mind Body marathon.

And we hope you enjoyed this one.

And we'll see you next week.

Thank you.

Yeah, we'll see ya.

Mitochondria.

Yeah.

Dr. Leo here.

Be sure to check out my new book, Faster Without Fail, your guide to overcoming injuries and running faster than ever.

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Faster without fail.

Appreciate it.

Dr. Leo here.

If you want to catch me in another setting, be sure to check out my YouTube page, Running Rehab, where you will find exercises on how to stay healthy with running, how to improve your running form, and a bunch of other tips and tricks on how to get over common injury.

Sam.