3.5 Keys to Improving Mitochondrial Health
ฝัง
- เผยแพร่เมื่อ 1 ต.ค. 2023
- JOIN THE PHYSIONIC INSIDERS [PREMIUM CONTENT]
Join the Physionic Insiders [Standard Tier]: bit.ly/PhysionicInsiders2
Join the Physionic Insiders [Pro Tier]: bit.ly/PhysionicInsidersPro
Standard Tier: Access to the Premium Video Library, Full Study Analyses (+ Summaries), Insider Podcast, , Research Reviews, and More
Pro Tier: All benefits of the Standard Tier + Live Sessions with Me, Consulting Lite, and More
HEALTH AUTONOMY [COURSE]
Learn to Analyze & Apply Studies for Yourself: bit.ly/healthautonomy
JOIN THE COMMUNITY
Join my Community [It’s Free!]: bit.ly/PhysionicCommunity2
EMAIL LIST
One Weekly Email of Value: bit.ly/2AXIzK6
HIRE ME FOR CONSULTING:
Consulting: bit.ly/3dmUl2H
DONATIONS FOR A SCIENCE BASED CAUSE
Patreon: bit.ly/PhysionicPatreon
OTHER SOCIAL MEDIA
Instagram: bit.ly/2OBFe7i
Created with Biorender
References (Instructions: Copy DOI number into Search Engine)
[1] doi:10.1076/apab.104.2.129.12878
[2] doi:10.1101/cshperspect.a029686
[3] doi:10.1155/2019/7058350
[4] doi:10.1210/endocr/bqaa158
[5] doi:10.1210/endocr/bqaa158
[6] doi:10.1016/j.biopsych.2018.01.012
[7] Salk Institute (www.salk.edu/news-release/how...)
Created with Biorender.
Original Video: • Mitochondria - The Key...
*******CRITIQUES, RULES, AND NOTES*******
Be aware of the following rules before posting comments:
- Please do not post summaries of the video in the comments - it damages retention on the video and TH-cam is less likely to promote it (these videos cost me a lot of money to produce). Your comment will be deleted, and if it persists, you will be banned.
Critiques of my work are welcome! Please be aware of the following notes & rules before submitting critique:
Be mindful that this content is not all encompassing on the subject at hand and is self-limited for brevity to reach a wider audience. Also, be aware that I receive hundreds of TH-cam comments per day, so the only way your critique can be considered is if you follow the steps outlined below. Finally, TH-cam auto-deletes links, so I do not see most comments with links attached.
RULES:
If your comment is rude, you will be banned without warning.
If your comment is not about the studies/topics at hand (i.e. extending to other outcomes not discussed) or offers critique with no scientific basis, your comment will be ignored.
If you can follow these rules, I will try to address your critique and if there is merit, I will add an AMENDMENT to the content in question and pin it so everyone can see it.
Please use the following link to submit your critique: bit.ly/PhysionicCritique
Disclaimer: None of the information provided by this brand is a replacement for your physician's advice. This brand is information for the sake of knowledge and the options of choice it provides, not in any way a personalized prescription. Please consult your physician before making any health related changes.
#mitochondrialdisease #mitochondrialhealth #mitochondria
![Fasting and Overeating - How you Change your Mitochondria. [Study 32]](http://i.ytimg.com/vi/KQBmtzT4VTU/mqdefault.jpg)
![Fasting and Overeating - How you Change your Mitochondria. [Study 32]](/img/tr.png)
![ไหล่อ่อน (Soft Shoulder) - Atom ชนกันต์ [OFFICIAL MV]](http://i.ytimg.com/vi/HUWl53msBQY/mqdefault.jpg)
Here is the first video in this series: th-cam.com/video/QX9o3G_G9SY/w-d-xo.html
FASTING
Excellent! Looking forward to that.
I found this video really useful.
I have MS and notice that when life is working well so that I feel more positive, I do feel much better.
It's nice to see that there's information and data that shows reasons why.
It gives me ideas of how to incorporate more good things into my life, little and often and the motivation to do so.
No interest in E5? Amazing. . .
What about supplements to boost mitochondrial health?
And this is exactly why I haven't owed a TV in years! (And don't even miss it).
Thank you 🙏
Educating entertainment the Physionics way 😊
1. Exercise. Both strength training and cardio will help.
2. Fasting (Depends on your diet. All about maintaining 'healthy weight')
3. Be Disciplined about Staying Positive and Express Gratitude. Especially at Night.
Strength training doesn’t really move the needle on this, steady state cardio however is very effective. Read Inigo San-Millan
Well written
which brand and how much does it cost?
767
In the evening, my Kitty sits in my lap and purrs, in order to sooth my Mitochondria. Very intuitive animal.
Cats are tremendously helpful in this way, bless'em!😸
Give that cat a treat
Sleep good, eat better , fast for 12H every day. Lift some weights and move.
Stay calm and carry on.
Eat plants also or carnivore?
@@Bully-mu1su plants too. Get carbs from plants. Like potatoes , sweet potatoes , etc.
Only ever eat fermented vegetables not starch.@@Bully-mu1su
Meat and vegetables are all you need to improve your health. If you don't like veggies, try saurkraut.
One of the best and easiest ways to improve mood before bedtime is making a gratitude list - things you're grateful for, whether from that day or further in the past - doesn't matter when. Also doesn't matter whether the list is written or just in your head. The key is lingering in a moment of gratitude.
Surprising how many people find it difficult to do at first. It gets way easier with practice, until it's possible to get that warm feeling even when you've had a crap day.
FO.
The mood-feeling-mitochondrial relationship makes so much sense! Bruce Lipton talks about this is his studies of cell-environment relationships.
I just want to share a book from 2010 by Dr. Terry Wahls who reversed her MS to a great degree by concentrating on the health of her mitochondria as the primary focus: 'Minding My Mitochondria'. Its great that researchers are finally catching up after 14 years.
@18:15 This admission alone sets you apart from others on YT and why you’re growing. Humility and curiosity make the best researchers and scientists. Thx Nic!
That I'm a murderer? ;-P
Thanks, JMC. Trust me, I never forget I have much to learn.
Oops, well compliment still applies but not that you don’t already have a lot to teach and share. ✌️
I use your content these days to make my health tips notebook.
Thanks for the immense amount of research you compile.
That's awesome, abc. I'm really glad.
@@Physionic best wishes from now rainy India heading towards autumn soon 🇮🇳
And my name is Sam.
Autumn here, too, Sam. :)
Nicolas, please make a video about supplements that really help with mitochondrial health! Such as Q10 as an electron transporter and other interesting things 🙌🏻
Maybe about cellular respiration and overall more basic bioenergetics stuff 🤓
BTW like your work a lot! Keep it going! 🙏🏻
Here are a few more: pqq, d-ribose, creatine, alpha lipoic acid, cumin seeds (you need to grind them or chew on them to have a chemical released that I would have to look up but that supports the mitochondria)
Also the UBIQUINOL supplemental form of CoQ10 as well, for adults over 30 years of age! Melville from sunny Malaysia
As a chronic fatigue suffer - I can tell what supplements really have a good effect.
And these are ss-31, mots-c, methylene blue, tudca (so far tudca is the best for me)
Can you please share supplement names and brands?
@@bejul2yes, please mention brands as I too suffer chronic fatigue
My long covid has given me post exercise flat out exhaustion that can last weeks to months. Infrared light therapy, eating right, water, gratitude, community, anti depressants, doing things I love to do that I can physically do and for me this is painting and getting outside is what is slowly helping me. I am trying to get my mitochondria to heal and increase. AND I’ve detached from the news.
Ray peat baby! Forget low carb. The mitochondria LOVE glucose. The issue never was sugar, if it was our ancestors wouldn’t have sought out honey and fruit. The issue is a mitochondrial one! fix them, fix your disease. ;)
Go high carb low low fat. Not forever, for now. We wanna get the body metabolising sugar instead of fat and turn your body in to an energy producing machine so it can heal itself. Kick out PUFAS too.
This channel has been a great discovery. Thank you for providing this service.
10:51 very interesting, particularly what you said about mitochondria downsizing in response to a nutrient overload. I've heard people say to continue your supplement regime during fasting - but maybe it would be more beneficial to discontinue the supplements during a 24/48 hour fast to freak the mitochondria out a bit more? rather than keeping them relatively comfortable despite the lack of food intake.
That's what I do in my weekly 48 fast. Nothing besides water, black coffee and a bit of water kefir
I greatly appreciate what you’re doing. You provide a valuable resource to those of us wishing to learn more.
Thanks for this information ❤
I'm battling cancer and I need to know more about mitochondria
Study cancer metabolic treatment options, youre mind will be blown
Just a peripheral comment on the importance of neuromuscular junction (NMJ) maintenance in enabling exercise. An NMJ is the synapse between motor neuron and muscle fiber. There are genetic diseases as well as inevitable aging that cause the motor neuron to die back, causing fewer muscle fibres to fire, in turn weakening the muscle. Much remains unknown about this process that leads to sarcopenia (muscle weakness in the aged), but it would come as no surprise to me if mitochondrial health turns out to be one of the players in this process, possibly setting off a vicious cycle of weakness discouraging exercise, in turn leading to more die-back of motor neurons.
Yes this should go out to more people! Been following people talking about mitochondria health! Thank you good sure 👌🏾 😊
The issue with PhD scientists is that they take their laboratory subject “mitochondria” and study and make recommendations outside of the rest of the body. If you eat in a way that is a calorie deficit, with many anti-inflammatory compounds, and increase fasting window PLUS move more PLUS sleep enough - that will help a raft of different processes such as hormonal responses to food, your body composition, and your stress pathways, which will sure probably have flow on effects to intercellular organelles including mitochondria. The constructs that focus on one particular aspect of the body are spurious
Thanks for highlighting details of our incredible design!
I am actually retaining this stuff. Thanks, again!
Thanks for the information on the mitochondria and the references to the studies.
Most subscribers will probably agree with abc - but let me add that apart from informing intelligently and discussing knowledgably, you do it with the most delightful touch of humour. You are to serious information what yeast is to bread - making it lighter and more palatable 😊
Great analogy.
That's really kind of you, Garbielle. Thank you.
Thanks for featuring Martin Picard and breaking down and expanding on some of his insights. Great video.
Thank you so much for your amazing video. Loved every minute and can’t wait for part 2. Have an amazing day 🎁🎁🌟🥁
I’ve had a shift in focus: Instead of focusing exclusively on how to lose weight, I’m learning how to improve my mitochondrial function
I think that focusing on these practices will improve my overall health and the result will likely be multifactorial
Your mitochondria will take care of themselves with regular exercise and a healthy calorie restricted diet.
Same here. According to Robert Lustig mitochondrial disfunction is the main factor behind insulin resistance. Although there's a strong overlap and interplay, managing weight or blood glucose feels more like treating symptoms than causes.
Thx Physionic for this another great video.
May I ask you what are your thoughts on the impact of metformin on the mitochodria. Some people say it's a mitochondrial poison, but a pretty large number of studies indicate that it increases mitochondrial biogenesis. Other researchers say that even if metformin impacts the mitochondria negatively (but slightly) it's actually a good thing because it triggers the mechanism of hormesis in the body. Excited to see how you could clarify even a litte bit this complex topic.
Amazing work and explanation 👏 thanks ❤️
The interweaving of science and humor in your content is sublime. More? Yes please. ❤
Deal!
It's amazing people like you that make a difference with us humans. Thanks for being a great one. Keep studying and sharing⭐
You offer tremendous service to that greater body of knowledge.
Great video, as usual. Have you by chance looked into any of the work Cohbar is doing with mitochondrial peptides?
Hi, great content as usual. I just watched it during my 20 min morning bike (fasting) exercise to start the day and apparently to multiply my mitochondria. I constantly stumble upon the effect of red/infrared light on the cell even on energy production. Is it something you plan to cover in the future?
Good work sir.
A key takeaway from a latter part of the video, re: sleep, stress, mitochondria...for ⬆️ A.M. ENERGY, optimize stress PRIOR to sleep!
Work towards consistently better mental mood prior to sleep time! Makes sense...emotionally better state during sleep onset --> more PNS-activated state during sleep onset --> positive neuro-emotive inertia starting out--> momentum carries through subsequent sleep cycles to some extent, perhaps facilitating (for example) better dreams and so on. Anyway, I'm sure findings in the field of psychoneuroimmunology would agree!
Keep it up Physionic, and let's all take care of our emotional, cognitive and overall mental health and resilience, folks!
Thanks for your work!
Id love to hear more about mitochondria in relation to MS and post viral fatigue or fibromyalgia
Mitochondria play a role in almost every disease, as they do much more than just provide the body with energy
Alex Howard in his book Decode Your Fatigue goes into depth on this
I wonder how issues such as chronic digestive issues such as IBS, SIBO, leaky gut etc impact mitochondrial health. I am aware these can impact mental health through the gut brain axis.
Fascinating information. Thank you.
Aha! Suspense - more to come in part 2! What a science opera 😁
Very informative discussion with information I haven't seen anywhere else. Do you think keeping a stiff upper lip through adversity helps mitochondrial function?
Great summary - well done
This is so helpful!
being able to measure mitochonrial health and population is amazing, everyone knows extrinsics like emotion have everything to do with how we feel, now backed by this most fascinating area of research,, thank you for sharing this! you're a good man!!, despite having admittedly commiting murder in your lab
Thank you, Nickolas 🌞
MARVELOUS Video THANKS DR 🧑⚕️🙏
Oxytocin is connected to mitochondria, it helps balance the need for iron in electron transport and OXPHOS. So it makes alot of sense that happiness would be connected to mitochondrial health.
Could you put your analytical expertise into the study of Tinnitus...?
Yes!!
Thank you...@@sncnutrition7118
👍
Thank you, very helpful!
No magic for now... but as always... great job to giving us a real landscape about mit. Just one question, talking about how phisical activity could increat mit. account... is there any study about how "mental activity" could induce similar process about increaing mit. account but in neurons?. Thank you so much for sharing you work. PD. I´m quite interested on PQQ , do you have in mind to do any video about it?.
Looking forward to your “senolytics” video. Please include “Qualia Senolytics” contentions that their 2-day regimen actually cleans out zombie cells. Thank you.
Conventional agriculture usually uses fertilizers that contain N, P and K; the continuous maintenance of crops deplete soils and the fact that nobody. " makes number 2 " out of a toilet, prevents the recycling of minerals on soils. Is magnesium added to commercial fertilizers? Many enzymes cannot work without enough magnesium intake.
Well this is the charm of industrial farming which is more and more spread and supported by politicians worldwide.
and many who take magnesium don't check their copper; this balance is critical ❤
@@DesertDog8989 I know people who take 30 mg or more zinc a day (as they heard that zinc= better immune system), and they don't even care about taking copper and selenium. So yeah I don't expect them to do the same for magnesium
@@DesertDog8989 Does the ingestion of magnesium affect the level of copper in the body? Or do you mean that people should also check for the level of cooper? Thanks.
Very informational video. Would you consider making a video about exercise adaptation and antioxidants? Ubiquinol is an antioxidant yet it increases mitochondrial biogenesis, which is seemingly contradictory. There is not much info on it other than the bro science avoid antioxidants a couple hours before and after exercise.
Nice! One key concept that is often missing in metabolic vids (keto, ...) is that fasting/hunger (to generate mitochondria) is more than endogenous use of MCT oil (with abundant nutrients).
Now that's sn amazing video ❤
Ooh, this is going to be good 😊
So interesting! 😊thank you
Martin is a great guy I've learned so much from him.
Love your info.
15:37 There's a book, Kahneman, D. (2011) *Thinking, fast and slow.* 2nd edn. New York: Farrar, Straus and Giroux. where he says question order is super important; if you ask (1) how happy do you feel? then (2) do you have a girlfriend/boyfriend at the moment? you get _completely_ different scores compared to asking the same questions the other way around. Because "do you have a girlfriend/boyfriend?" gets the subject thinking and sets them up for the next question.
Thanks I like your science approach to health. There are a lot of questionable ideas floating around cyber space.
This is an amazing time to be alive with so many wonderful people investigating our world.
A positive attitude improves your biological function. We know that intuitively but I love to hear it from a scientist in the know....
I have read articles that connect the dots about ME/CFS symptoms being brought about from some mitochondrial dysfunction . It is hard to imagine increased aerobics improving a ME/CFS patient's symptoms when doing so results Post Exertion Malaise (PEM).
Yes, correct... What is the solution?
You are delightful! Learned so much..thank you sunshine!! Sending love from LivelyLasVegas!!
Avoiding poisons and toxic substances may not be revolutionary, but someone understanding how prevalent these harmful substances are, and actually avoiding them is very rare. When umbilical blood was tested for toxins from many mothers births, OVER 200 chemical toxins were found.
I've heard people use inversion to talk about "not poisoning the body" when it comes to eating junk food, not exercising enough, not sleeping enough, etc. Perhaps we should extend that definition to the powerhouse of the cell!
Fred Hatfield's book, Bodybuilding: A Scientific Approach, had a section claiming (and citing studies, if I remember right) that mitochondria increase mainly when you stress muscles with 20+ slow reps... 90+ seconds of continuous tension... IOW, anaerobically (sarcoplasmic reticulum increases with 10-12 reps, actin & myocin increase with 4-6 reps). Has this information been lost among researchers? Was it speculative? IDK
Again, another information filled science lesson entertainingly delivered.
Thanks Nicholas for a great video. I do not comment a lot on your videos but I find it inspiring that you rely on research and not mutated opinion to make your videos. Your humorous comments are also improving
I appreciate that!
I feel proud of promoting you, Nicolas and this, your channel in each and every antiaging forum I follow. Hope it helps you and your team to reach your goals in YT. Big Thank You. 🎉
Really kind of you. Thank you. :)
Greetings; a book by Dr. Bodo Kuklinski, " Das HWS-Trauma: Ursache, Diagnose und Therapie " mentions something about how mitochondria are related with the physiology in certain conditions; I skimmed through pages years ago ( the book wasn't mine ) and I'd like to ask if anyone knows a version of that book in english. Thanks!
And what about the additional use of CoQ10?
As often used extra with statins? Do you notice results right away?
Interesting, thanks 👍
Please make a video about salt (yes, NaCl). It's a very controversial topic. I read "The Salt Fix" and "Salt Your Way to Health" both present a very interesting picture. I wonder what's your take on salt in our diet and also salt as a supplement for endurance exercise and muscle strength.
Independent of glucose is my conclusion too using a sample size of one. To redress then fasting may improve mitochondrial health in addition to reducing food overload. Thanks.
Dealing with severe ME/CFS, these things sadly didn't do anything and that's true for almost everybody with this illness. I hope there's WAY more research coming out in this regard. Desperate to not lose another decade.
😉 May all your mitochondria be healthy 🙏 ✨️
Interesting video, thank you. I will study more about Mitochondrial health, how to improve it, and how to avoid worsening it.
Eat less
Move more
It's cool that you're keeping things complicated. Some of the mitochondria people are alluding to or even explicitly stating a level of simple certainty which doesn't seem valid, more like ideology.
With the feelings study. I wonder if they took menstrual cycle into account. Like I feel a bit more depro in my luteal phase (2 weeks after ovulation). But like I would think the cocktail of hormone interactions over this cycle has a larger effect than the mood. Like it might be correlation not causation
great video
These summaries are great, even for those with acquired mitochondrial disorders.
I have Friedreich's Ataxia, and the research is pretty sparse,and so are the treatments. The data available does suggest what works for acquired disorders works for FA to some degree
Is mitochondrial fission inherently bad for energy metabolism? Its function is to only dissipate the excess energy? Can the newly separated mitochondria grow in size to match the previous mitochondria after the fission?
@18:12 love your humor and your content
Thanks!
On the optimum diet my view and experience tells me that titrating glucose load against use and the ability to store it as glycogen is a key factor and this declines with age due to the inevitable loss of muscle mass. As a nutritional physiologist I find it a limitation to many of these videos and nutritional papers where they link their results to fat or protein when the cells do not recognize either but rather amino acids and fatty acids and the responses are different depending on which are involved and their ratios. This is especially true for excess omega 6 fatty acids and lack of essential amino acids, especially leucine but also other factors that determine their activity.
We wish to translate this teacher's channel so that all languages can benefit from it.
I'd argue the primary difference between damaged or mutated is that one is best fixed by helping the body fix itself. Mutated means your body would literally break it again if it had its way so you have to fix the mitochondria and then block the bodies mutated mitochondrial maintenance network.
Any studies on caffeine’s (ADP receptor blocker) effect on PGC1a to signal for mitochondria synthesis. Might be super relevant to lifters.
Also, I had this question on one of your other Mito videos, but thought I would also put it here.
Quick question, and I don't if anyone knows the answer to this or not. But under long periods of time do the mitochondria appear to be affected by selective forces? Meaning, is there some kind of competitive evolution going on between the mitochondria in any given cell? Let's say a cell is bombarded with constant over-nutrition, are the mitochondria that can handle the over-nutrition better the ones that survive this process and continue to replicate? If so does that mean you may end up losing mitochondria that do not handle the over-nutrition (over a long period of time)? And if that is the case, what happens when someone intentionally tries to lose weight or is in a starvation environment? I would expect that the current mitochondria would attempt fusion and elongation, but how good are they at it after several years of over-nutrition? Meaning, would ATP generation in a starving person (who was previously in a long-term over-nutrition state) be compromised and insufficient not only because the current mitochondria are in a state of intentional inefficiency, but also because over time those mitochondria have been selected for their ability to handle the over nutrition state? Is there now a permanent bias toward inefficiency even after fusion?
Hi Nick could you please talk about determinants of what constitutes as a healthy weight. Thank you.
At the beginning of the video, you mentioned your original mitochondria video. I want to watch that video, but with a search, it seems you have several "mitochondria" videos. What is the specific video you are referring to?
Normal weight but osteoporosis 81 yrs on cane fracture femur stem . Anterior hip replaced 10,000 steps 4 miles today going out once more to get up hill cardio. Was sprinting bf fractured occurred picking up trash. Do weight arms shoulders grip.
thank you.
19:40 . . . So I suppose I should leave out the organic olive oil that I add to my organic oatmeal groats along with pepprine, so as to more readily assimilate the circumin I put in it. Or maybe just leave them all out and take them separately.
I get it!
well done
I wonder how animal consumption (full of hormones' and antibiotics) affects mitochondrial health?
Definitely better than the pesticides and antinutrients from plants.
No meat is much better for all@@rfbead321
@@veniqe Pesticides more concentraded in meat, due to bioacumulation. Antinutrients that are antioxidant, anticancer etc that are the very reason plants are healthy.
I would love to know if there are studies on the difference in fasting for keto/carnivore dieters vs carb eaters. Dr.Picard gave a maybe.
Dr. Berg and Dr Hyman I do believe.
All "carb eaters" are not equal, just as all carbs are not equal. Complex organic carbs are not a problem. And the keto faithful must ignore all the prolific evidence that all the longest lived peoples on earth are plant based and mostly carb based, and of course the meta-analysises that clearly shows that keto and carnivore will lead to a rise in all cause mortality. Not difficult facts to find if one is actually open to facts. However it is more easy to deceive someone than to convince that person that they have been deceived -- TRump supporters being the poster boys for this effect.
The typical keto person gives up a horrible diet in favor of keto and then is convinced that it is the keto that improved their condition.
And they don't seem to be able to understand just why the anecdotal evidence they present or even a bowl full of anecdotal testimonials is meaningless. But they do believe that epidemiological evidence is meaningless: so according to this belief we do not know if cigarette smoking causes lung cancer or if mining coal is the cause of black lung -- because there is no clinical evidence. Not too smart.
20:20 what fat source? I feel great with coffe and cocoa butter early in the day, pure fat and the stearic acid is good for mitochondrial fusion as well?
Can tetracyclin affect human mitochondria?
thank you
Is this one way that taurine supplementation/exercise that increases taurine levels might be helpful in mitochondrial health/longevity? "Taurine deficiency and rotenone actions are similar, as both lead to reductions in complex I activity, inhibition of NADH dehydrogenase activity, reductions in respiratory activity and elevations in NADH. Because a primary physiological function of taurine is the maintenance of complex I activity, there is reason to believe that taurine therapy should reduce the severity of Parkinson’s disease (Alkholifi et al., 2015). "