How to Supercharge Your Mitochondria for Energy, Endurance, and Longevity! - A Comprehensive Guide
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- เผยแพร่เมื่อ 17 ต.ค. 2024
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My blog post (includes references): www.thebioneer...
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Physionic's Channel: / @physionic
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Mitochondria are the power plants of the cell. We all know this.
But what does that actually mean? What else do mitochondria do? And how do we ensure our mitochondria are optimised for health and efficiency?
Did you know that our mitochondria may actually have once been a separate form of “alphaproteobacteria?” And that through a process of “endosymbiosis” they may have become a part of our very cells?
It’s for this reason that we need to think carefully about how we nourish them and help them to thrive. Largely, that means looking after our own health. It means getting lots of exercise and specifically cardio. It means not eating too much, so as to bombard the mitochondria with sugars. It means looking after your sleep and your mental health.
As usual, I find that the takeaway is to simply look after your health and fitness in a holistic way. A good balance of activities, a healthy lifestyle surrounding your training, and a hybrid approach to training.
Viewing health through the lens of the mitochondria reminds us just how amazing our bodies are and how nuanced health can be. Building lots of big muscle does not necessarily make you healthy!
![[Gegagedigedagedago] NEW Help Gegagedigedagedago Nugget escape from Nikocado Avocado Challenge](http://i.ytimg.com/vi/hJWnwRC2Fz8/mqdefault.jpg)
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You should do Ty-lee or Rottmnt Mikey (my pfp)
Bro I have a question. I stay at home most days since I have major passive income. I do these 3 minute bursts of using my standing boxing bag. Total 15 to 20 minutes a day. Doing this 5 to 7 times a day. Is this bad for my heart. Since I am pushing it for short bursts randomly throughout the day? Need help
@@misterpacha1 No ur heart is fine
@@LuisJimenez-xl3vi
Qg
@@chinballitus7334 oh thank God. I could do more of this but I didn't because I was worried. Also I play a lot of racing games while watching TH-cam. All that adrenelanin kinda does sometimes give me some heart palpitation hence why I was worried more
Thanks for the shoutout. You did a wonderful job. Love it.
Thank you! (Phew!) Huge fan of your channel 😁
@@TheBioneer I'm a fan of both of you... I'm just waiting for the team up 😂
@@nathanhaynes9166Wolverine and Deadpool 😂
Real Super Power “
@@TheBioneer I've been a long term follower of both of you guys! I'd absolutely love to see any kind of collaboration!
As someone with a Bachelor’s in biology, I just want to say this was SUCH a wonderful piece of scientific education meeting practical application. Thanks for all you do!
Thank you! 😁
As someone who drives a tow truck, I agree
Lmao @@mattp4007
As someone with a Bachelor’s in biology who drives a tow truck, I spent too much money on college.
@@CrazyLinguiniLegs😂😂😂❤🎉
I really appreciate that you never dumb it down for the audience, you just explain ideas well. The rest of TH-cam needs to follow your example.
Agreed
It's already a powerhouse and you're telling me we can supercharge it!?
Supercharge + Powerhouse == SuperPower???
It's boomer click bait
Can we now stick a turbo on it also?
@@berdt4870Man of culture
We going NUCLEAR
MITOCHONDRIA IS THE POWERHOUSE OF THE CELL! Now I'm going to watch the video
I came here for this.
😂
Came here for this comment lol
Sooo, is this am American thing ? I've never heard it called the "powerhouse" over here but it seems to be an inside joke amongst yanks
@@smelly1060we are taught this term for mitochondria at a young age in the US.
I am a Dietician and recently listened to a seminar that was called „mytochondrial health“. My take home message was the „30-20-16-Rule“ to increase autophagy and repair processes of the mytochondria. 30 minutes of exercising (using all energy supply systems of the body - aerobic and anaerobic), 20 minutes of relaxation and 16 hours of fasting. :-)
Is this seminar/talk available on TH-cam??
@@onelifeonebody8090 Dr. Sean Omara
Thanks for the 30-20-16 rule
Fasting and calorie restriction have shown to do the same effect on the body
@@chrisrendon461do you have a source on that? Curious on exploring that
honestly the most authentic and unique fitness pages out here
I was playing this in the background whilst I typed away at my super corporate job when suddenly “…side note, I fucking LOVE squirrels…” My boss from the other side of the office “Me too!” The Matrix has changed.
I’m a minute in, and I already love this. I hope it turns into an entire series!
I just want to be told to jog, now I have a Phc in Mitochondria.
😂
Dude. Jog.
This is like years of research in a 20 minute presentation that basically describes how to make the fat burning cells burn more fat and drastically increase energy output.
I'm a road cyclist and just dabble in resistance work to stay healthy yada yada. I just stumbled on your channel here and thought this was fantastic information. As a cyclist most of my training time is in HR zone 2 around 118 bpm ish and they say one of the adaptations that comes from that is improved mitochondrial health. Maybe 20 percent of my riding work is actually hard, so that large amount of time doing easy work leaves room for recovery and allows for more total load each week. I average around 10 hours a week for all my training.
Me too! I do about 4-5k miles a year, much of it in Z2 as I do a fair few endurance events. BUT …. Much like you the 20% in z4+ is interesting. I’ve recently been working on hill climbing speed / power and doing Anaerobic / Neuromuscular sprints to supplement the threashold/ sweet spot training.
The thing that resonated most in this video for me was that all muscle groups are working together. So what I’ve found is that the sustained (30-45 secs) 700-1200watts efforts have developed “something” that makes my climbs so much easier and I’ve gone from a sustained 180-220watts to being able to hold 250-300 watts (on a local 10 minute 5-10% climb) very comfortably. These adaptations have happened over 3 weeks of training (I’m 52 years old BTW and barely cycled last year due to other priorities hence rebuilding power).
I’ve been road racing since the mid 80s and we knew / did these training sessions / this stuff intuitively - but this video clear explains why it works!
Super video!
it's 1 am here first time i'm early to one of your videos and just wanna say your work has been a huge inspo to me as an artist especially in terms of anatomy and biomechanics!
oh and MITOCHONDRIA IS THE POWERHOUSE OF THE CELL 🗣🔥🔥🔥
Definitely helpful on what to do to increase energy! Big take away for me Cardio is definitely necessary for energy and wellbeing
I was thinking of going to the museum of science and industry in Chicago tomorrow. Plans canceled this video totally satisfied my curiosity. absolutely incredible. Thank you.
Haha thank you!
This is genuinely one of your best videos. So glad im obsessed with seafood, even thought I live in El Paso and so my main source is canned mackerel. I did a ton of cycling from ages 18-26 just out of necessity (no car), including doing 140 miles in 48 hours a couple of times (and plenty of other long rides, plus daily commutes and cycling for hours to accomplish romantic rendezvous in my 20s)
I believe like I have a great cardio base to help me now that im bodybuilding in my 30s, although at the same time I think I need to get back into cycling because I'm still 7-8 years down the road from my peak and I want to go hard again with cardio!
I am a Tree climber by trade 😊the spurs under my feet helps strengthen the feet! I have never had muscle pains ! I work out 7 Days a week ! I am now 35 feel the same at 19 when I started professional Tree climbers !
35 isnt old. I never felt bad at 35. The Brazilian olympic sprinter female is 37
@@Edgycoo sprinting would be a luxury job ! This wouldn’t be enough daily work to keep the body up ! Need constant compression and tension! In the 30 s for a sprinter your are in your prime !construction work usually cause spine degeneration! Mostly improper alignment! By 25 your lower spine fuses together! Especially a lazy sprinter ! Mine has not fused nor do I plan to allow it ! Keep the sine flexible and stable !
My workout pal was, until he was killed, an arborist, climbing and cutting and hauling trees, until he was 58. He also walked tightropes, snowboarding tricks (flying and flipping), and was as wiry as a squirrel. Tree work is one of the toughest jobs in the world, and incredibly dangerous. I'm 65, and can knock out 20 pullups. Hang. Climb. And when you hear chainsaws going high above ground, marvel at the strength and courage to do that day in and day out. And no less so at 35. Have no doubt that the guy that posted this comment could probably pinch you in half. Salute to the arborists!
Once a treeman always a treeman
Thanks for reminding me of all the danger
120' up runnin a chainsaw $12.50 an hour!!@@JohnBullard
Let’s see how you feel in 5 years… at 35 I still felt 25, 40 I started to feel it
You sir are a GENIUS the level of dedication you apply through your teaching is sincerely commendable
👊👊
I virtually never subscribe to TH-cam videos but this one I did in a heartbeat!! So much good stuff in here explained simply and eloquently!
Great work, more videos please 👏👏👍🏼👍🏼
I absolutely love your humor next to the great representation of good information! And: the best thing about kid-induced sleep deprivation: a) it will get better soon and b) you can barely remember that time because you were so tired...
😂😂 Thanks man! I can believe that!
Extremely detailed video. Amazing work
Great, interesting video. When you spoke about how mitochondria removes some stuff I automatically thought of leukemia (too many red blood cells causes this type of cancer) so keeping this under control better can help to avoid cancer (well, as much as anything can, it's all about balance).
Your comments on merging and demerging mitochondria reminded me of a book I have called "A Crack in Creation" (one of the authors' surnames is Doudna which always amuses me, Dou DNA!), it's about genetics and how things are changing as people can essentially hack their own bodies (using CRISPR) and the part relevant to your video is 'Mitochondrial Replacement Therapy' as well as some others that mention replacement of cells with healthier ones (using viruses as trojans in the body to replace damaged or unwanted cells with those wanted by the patient).
Thanks for this video, and all of the others, they're very interesting and you explain complicated topics very well. Sub'd 🙂
Man you are getting close to the million brother! Andre
Absolutely banging vid!!! Simple, concise, and pretty common sense spattered with science-y terms in a useful way. Just what a health and fitness video should be :):)
Just one set of reasons why I think this is the best health/fitness channel on the whole web :):)
I shook hands with Hans Krebs in the early 1970's, he was giving a lecture at Dallas' SW Medical School. ATP is extraordinarily complex to cover all needed ingredients.
That is very cool!
Read Steven Sinatra's "Sinatra Solution: Metabolic Cardiology", everything about Dr. Ward Dean and for history, all about Durk Pearson/Sandy Shaw, and Adele Davis. @@TheBioneer
How did he arrive at the school? By cycle? 🙈
@@HaHaThatIsFunny haha, that is funny!
@@HaHaThatIsFunnyHe citric acid cycled
The powerhouse of the cell.
No 💩🕵♂️
First time hearing this joke.
Found it! I was looking for this 😂
@@FormlessJKD17 👎👎👎👎👎 YES!!
Just noticed @physionic is a fan .. me too (of both) great job.
But how do I evolve my Mitochondrion into Midichlorians (the powerhouse of the force)? Great video! 💪
They are actually one and the same. The more your mitochondria count, the more qi (force) you generate.
Thanks for all of this knowledge, I love to geek out on mitochondria and stuff! I learned about fast and slow twitch fibers from your audiobook, which led me to your channel a while ago. Thanks!
Amazing confusing subject explained so very well. I can see why you have a headache. I truly appreciate all your efforts and hard work. God bless
Very interesting topic and well presented, will a little humour too. thanks.
I literally got done watching a Physionic video before watching this one 😂 love both of your guys’ channels
Thanks for teaching me how to become a Jedi. 🔥🔥
I recommend reading the Wahl's Protocol. It teaches you how to super charge your mitochondria.
Another fantastic watch. Favorite fitness channel, hands down. Can’t wait to sweat the Mitochondria tomorrow morning!
super helpful! always updating and tweaking training. Thank u! subscribed!
Whoa who Designed this??? What a Genius!
Hello to The Bioneer, This was a superb coverage of the function of the Mitochondria, and of the importance of a balance in training and diet. There a lot of things here that wish I had known, many decades ago when I first took an interest in Physical Culture… Many Thanks … 👍 Jon
I don't know why this information fascinates me but it makes this explanation awesome 👍 worth watching more than once
I think you'd find Chris Palmer's book about the role of mitochondria in mental health very interesting. He also did a couple of podcasts but goes into much more details in the book tiled Brain Energy.
"We are many. You are but one!"
-Ermac
Informative as always.
Thank you Adam! I’ve heard a lot about mitochondria but didn’t actually know what they are. Although I may need to listen to this video a couple more times for the info to really sink in (lol, I suspect some mitochondrial dysfunction), I found it super interesting and helpful. Also, although you may be fucked when it comes to sleep, it seems like you’re winning at fostering meaningful relationships and living a values based life 😊❤️🙏
What an awesome video! I've been struggling this year with Long Covid and extreme fatigue which seem to be affecting mitochondrial activity, so this video is just perfect 🙏
VACCINATED?
If so there's ur answer
Thanks so much, man! 🙏🏻🙏🏻 Really sorry to hear about the Long Covid - hope you’re back to full health in no time!
Agree, I'm in the same boat, it's so frustrating, hang in there!
Hey man, thanks for the video!
this one got really technically dense for a while there, if I may give you a suggestion, it's easier to keep up with whats being said if you could make some simple presentation of the ongoing processes you're describing, but I know that can be quite a handful. Anyone, great job!!
Brilliant.
Thanks, mate !
More power to you... 9.02 min Functional fitness: rubber bands for speed.
Excellent coverage of this important topic. As we age, this topic becomes accordingly more relevant if we want to stay healthy.
Great video! Very informative. I also would´ve enjoyed a lot to run where you´re running in the video. Prefect place to work out!
one of your best videos. thank you
As someone who suffers Chronic Fatigue I have been hoping to find a Mitochondria help guide!
Now just need you to put a Nervous System guide up 😂
I got you if you do deep breathing with breathe holds you can influence everything within your body allowing everything to heal and strengthen your nervous system your deeper systems as well I make some vids on it though you could go check out wim hoff he shares more details on this
low intensity steady state cardio. improves mitochondrial function and parasympathetic/sympathetic nervous system balance. 30-60 mins on the full incline treadmill, stair master, or elliptical 2-6x/week focusing on improving performance (speed or distance)
@@JorgeGonzalez-sx7fk That's what worked best for me. Low zone2/high Z1 (so brisk walking or lazy cycling) for as much time every day as I could fit while going whole foods. Strength work, usually bodyweight, impulsively when the mood strikes, and it strikes more and more often.
Whole foods and brisk walking is the closest thing to a panacea there is, for me at least.
@@JorgeGonzalez-sx7fkthanks
@@OneDougUnderPar i’m with you 100%, i especially notice the difference real food makes the older i get
"Another reminder of the holistic nature of health" Bioneer mission statement in a nutshell 🙏
Love watching the videos as a ex Bicester resident, reminds me of home! Oh and the content is great also.
Your videos are all really well done, its quite amazing.
You should do a video on how the physics of light water, grounding, and EMF can enhance mitochondrial function.
Very well made. And I say this as a biologist trained in physiology and working in the physio space.
You are also right about the supplements. If one wouldn't understand the deep biology which is going to get affected, just don't take them.
That being said, however, it is also true that above the age of 60 to 65y things change, and you will think differently as well.
led by the decline of the immune system, and, as its complementary, the continuous attacks by microbes over decades, the bodies systems tend to become less effective, less intensive. Supplements help to ward off the threats, repair the damage and keep energy production on a good level. Yet, again, one needs to understand the biology of them, which is not the case even for most of med doctors.
Great info. Though I would hope to have a way to get to the “how” (to train mitochondria) and then listen to the why later.
Great episode,lots of helpfull information.Dziekuje
"I fucking love squirrels." is defiantly not what I expected lol. I had to stop the video to finish laughing before I could re-focus on what you were saying. Thank you for ALL of this! "Train damnit!"
Great video. Great info. Great channel
You should check out "Iron Cardio", by Brett Jones. He's the director of education at Strongfirst, and both himself and Pavel seem to be going through a mitochondrial phase. From what I know, Pavel's book on the topic is Quick and the Dead - in trademark Pavel style - but I prefer Iron Cardio, personally.
Strong Endurance is the seminar that Strongfirst offers explaining all the different forms of this training. I took the original seminar (in 2016, I believe ) and found it fascinating.
😊يا خبر ابيض ، دي الميوكندرية طلعت مهمة جدا جدا أبا عن جدا ،حتى اهم من الحمص والفول المدمس ، الله اكبر
incredible content, as always! Thank you
Parasite Eeeeeeve, mitochondria is the powerhouse of the cell! The game that helped me pass a few biology class tests!
That's a GREAT game ❤
Good presentation. I happen to appreciate "Phsyoic's" work also.
The conclusion : Cardio resistance training, the longer you can do it, the more endurance, the more efficient your mitochondrias become.
Interesting. So we can increase nicotinamide -> NAD efficiency through exercise.
As a derm, i only wonder if it would improve skin cell’s efficiency or just muscle cells.
@maalikserebryakov I would imagine so. Typically healthier people have healthier skin.
@@maalikserebryakovwell this could just be correlation but I've noticed that when I do cardio consistently my dry skin isn't as bad. It disappears on my feet and my scalp is more manageable.
This was brilliant, thank you!
Great video ❤this confirms to me when electric pulses are being used I can distinctively feel the bad energy and see how it affects others behaviour I thought it was my imagination now I know it isn't thank you for this information ❤
"I fucking love squirrels" was the best part of this video,
but overall such a knowledge packed video, i think im gonna have to watch this twice to fully understand this
Excellent video
❤❤
As a dad of 2 with a shift pattern job that includes nights and a wife with stress exacerbated additional needs, "I'm fucked" took me out completely.
As always the content was fascinating, the approach to holistic physical development meaningful and instructive and to me is the detailed view of "do everything, humans aren't insects, duh" which I appreciate.
Absolutely incredible
Awesome presentation 👍🏾👑
You're bag work skills have improved
Dude! I love this channel, You are Awesome
Does red light therapy help with the mitochondria?
Great! Now I've managed to use the force!!
Thanks!
Thank you so much! 😁🙏🏻🙏🏻
I'm really pushing up on my phys so this stuff is really helpful to me. I'm also a fan of a good pint. Can I ask for a video that gives a pointer to people like me. I'm aware of the basics but sometimes we need poke to do what we need to do.
Went from being unable to walk up a flight of stairs to 5 hours of intense physical activity at an Amazon sort center six days a week. Last week I, in addition to my six days at Amazon, I went to the gym for 1-2 hours a day
Good video and graphics
Thank you! I worked hard on the graphics! 😁
I am not sure if u r aware but to login to your website to view purchased courses like functional training 2.0 one always has to login then answer a math question then one is forwarded to the login page stating that ctedentials are wrong then if one adds the same credentials again one can login. Could you please look into fixing that unnecessary second login page. Thanks
We supercharging the Powerhouse with this one 🗣🔥🔥
I would like to know how effective HIIT training is for boosting mitochondria
Not worried about suppercharging anything. Just want to make sure they are functioning properly, and working to their full potential.
Nice thanks!!
I've been struggling with the after affects of covid for more than 3 years, add to that that I'm coming up 66 and refuse to accept that I can't do endurance stuff anymore, although I will add that I'm (a little) realistic. Recent long covid studies are suggesting damage to mitochondria may be a significant issue so I'm super interested in this stuff, thank you!
The only way to repair yourself starts with believing you can be repaired. Then what follows is doing things to stress your body so it can start the repair process.
I’m proof that it can be done. I was injured by the Covid vaccine. I was obese. I couldn’t walk for more than 60 seconds without being winded. I snored while I was awake that’s how bad it got. But the body is like a sponge. When you push yourself for the purpose of improvement, you will squeeze out the negative and with positive mentality, the cells will begin to repair themselves and over time it will be easier to do things that became difficult.
I am able to physically exert myself continuously for 8 hours in a day today. And 8 hours doesn’t even tire me out anymore
Hi Bioneer! I bought your programme but I'm a little confused with the reps/sets? 2x10/20/25. What does that mean? I'm a bit confused is that 2 sets of 10? 2 sets of 20? whats the relation to the regression in exercises?
Long covid has absolutely destroyed my mitochondrial function, I hope I'll get better with exercise and infraredlight as well as healthy food.
I'm in the same boat, hang in there!
I have a question I've been pondering, is there any evidence to suggest that the body burns more fat around the muscles being used during easy exercise, rather than burning it evenly across the body?
thanks for your great content
Generally fat comes off in a genetically predetermined order. Some people lose more on their stomach first, others lose it in their arms. Of course, it’s not that precise and you lose it everywhere.
There’s no real evidence to suggest you can “target” fat loss. Though, I believe there is a caveat there - I remember reading something to the contrary once. But that was probably very specific - ultimately just focus on calories to get where you need to be :-)
@@TheBioneer thank you for the reply
Mitochondria is the powerhouse of the cell
Great content as always for yhe welk rounded athlete
I can't believe how good you are at learning something so complex and being able to explain it in such an engaging and easy to understand way!
I can do this with much easier subjects but you are on another level!!!
And you don't look like you're reading from anything, but have it all stored in your nogging!! 🥲
Love the bit about Henneman's size principle too. I think most people have got this very wrong!!
Amazing information
Well done. Thank you. Personally I would prefer no music in the background. Rather distracting. Cheers
Hi, can you show how to activate midi-chlorian ?
How do I reduce the damage of cumulative mutations in my mitochondrial DNA?
Always makes me think of "midi-chlorians" from Star Wars
when will you do more videos for cognitive performance enhancement and the brain??
great video non the less!
Soon! But this kind of is… a little bit!
@@TheBioneer thanks for answering, your awesome!!
I subscribed because you said efin and i'm efed without censoring it and ofc could detailed info