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The Proof with Simon Hill
Science of exercise, mitochondrial health and longevity | Biochemist Kieron Rooney
Aug 22, 2022
02:56:07
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Quick takeaways
- Supplementing with creatine can enhance ATP resynthesis during high-intensity exercise, benefiting activities like sprinting or weightlifting.
- Incorporating a mix of cardio and resistance training in your workout routine is crucial for overall health and fitness.
- Regular exercise, including endurance and strength training, can improve mitochondrial health and function.
- Including balance and strength training in your workout routine helps improve overall physical fitness and reduce the risk of falls and injuries.
- Prioritizing strength training before cardio exercises and considering separate sessions can optimize training outcomes.
- Varying the type of exercise performed allows individuals to target different energy systems and enhance overall fitness and performance.
Deep dives
The Chemical Transfer of Energy in the Body
In the body, energy is transferred through chemical reactions. One important molecule involved in energy transfer is ATP, which stands for adenosine triphosphate. ATP is made up of adenosine and three phosphate groups. When a phosphate group is removed from ATP, energy is released, which can be used for various cellular processes.
Glycolysis and Fat Oxidation
During exercise, the body utilizes different energy sources. Glycolysis, the breakdown of glucose, provides immediate energy for high-intensity exercise. Fat oxidation occurs when the body breaks down stored fats to produce energy for longer duration, lower intensity exercise.
Creatine and its Effects on Energy Systems
Supplementing with creatine has been shown to enhance creatine phosphate availability in muscles, allowing for a rapid resynthesis of ATP during high-intensity exercise. It is most beneficial in activities that require short bursts of energy, such as sprinting or weightlifting.
The Competition Between Glucose and Fat for Energy
The body utilizes both glucose and fat as fuel sources during exercise. The choice between glucose and fat oxidation depends on exercise intensity and duration. At low-intensity exercise, the body relies more on fat for energy production, while at higher intensities, it predominantly uses glucose for fuel.
Importance of cardio and resistance training
It's important to have a mix of cardio and resistance training in your workout routine to maintain overall health and fitness. Cardio exercises, such as running or cycling, help improve cardiovascular health, increase endurance, and burn calories. On the other hand, resistance training, like weightlifting or bodyweight exercises, helps build strength, increase muscle mass, and improve bone health. By incorporating both types of exercises, you can achieve a well-rounded fitness routine.
Mitochondrial health and exercise
Regular exercise, especially moderate-intensity exercises like zone 2 training, can help improve mitochondrial health. Mitochondria are the powerhouse of cells and play a crucial role in energy production. During exercise, the body produces a molecule called AMP, which stimulates the production of proteins involved in mitochondrial biogenesis. This leads to an increase in mitochondrial density and function. Incorporating a variety of exercises, such as endurance and strength training, can help maintain and improve mitochondrial health.
Importance of balance and strength training
In addition to cardiovascular exercises, it is essential to include balance and strength training in your workout routine. Strength training helps build muscle strength, improve bone health, and increase overall functional fitness. Balance exercises, like yoga or tai chi, help improve stability and coordination, reducing the risk of falls and injuries. By incorporating these types of exercises, you can enhance your overall physical fitness and improve long-term health.
Proper training structure
When structuring your training, it is ideal to prioritize strength training before cardio exercises. This helps prevent interference effects and allows you to optimize both types of training. If you're short on time, consider separating strength and cardio workouts into different sessions. Alternatively, spread them out throughout the week, allowing for adequate recovery. Finally, always listen to your body and adjust the intensity and duration of your workouts based on your fitness level and goals.
The Benefits and Importance of Exercise for Different Energy Systems
One of the main themes discussed in this podcast episode is the importance of targeting different energy systems during exercise. The speaker explains that workouts can be designed to focus on glycolytic high-intensity interval training, which utilizes the anaerobic energy system, or on moderate intensity steady-state exercises that enhance mitochondrial function. A blend of resistance training, strength training, and bodyweight exercises can also be incorporated to target different energy systems. The key takeaway is that by varying the type of exercise performed, individuals can train different energy systems and optimize their overall fitness and performance.
The Relationship Between Keto Diets, Mitochondrial Health, and Sport Performance
The second main point discussed in this podcast revolves around ketogenic diets and their potential impact on mitochondrial health and sports performance. The conversation explores whether a ketogenic diet, which is high in fat and very low in carbohydrates, can enhance mitochondrial function. While there is some evidence suggesting improved fat oxidation and mitochondrial adaptation in keto-adapted individuals, the speaker emphasizes the need for more research to fully understand the long-term effects of keto diets on mitochondria and their implications for high power output activities. Additionally, the importance of timing carbohydrate intake strategically for glycogen replenishment after exercise is highlighted as a potential factor in maintaining optimal performance while following a ketogenic eating pattern.
The Role of Carb Adaptation and Ketosis in Metabolic Flexibility
The final main point of this podcast episode discusses the concept of metabolic flexibility and the adaptation of the body to utilize different fuel sources. The speaker describes how a low-carb or ketogenic diet can lead to a shift in the body's metabolism, allowing it to become adapted to using fat as a primary fuel source. This adaptation enhances the individual's ability to burn fat, even at higher exercise intensities. However, the speaker also notes that prolonged adherence to a ketogenic diet may result in reduced capacity to utilize carbohydrates efficiently, particularly in high power output activities. The importance of a holistic approach to nutrition and considering individual goals, health, and performance is emphasized when determining the most appropriate eating pattern.
In Episode #222, I’m joined by Drew Harrisberg and Kieron Rooney, PhD to discuss how the biochemistry of exercise can impact your health. We cover a wide range of topics, including mitochondria efficiency, metabolic flexibility, and fat adaptation. Dr Rooney also offers training advice, and his thoughts on a ketogenic diet.
Evidence continuously shows us that the multitude of factors contributing to health and longevity are incredibly complex. Today, Kieran Rooney, PhD sits down with Drew Harrisberg and me to break down the biochemistry behind exercise, exploring both the theory and practical applications of improving your fitness.
Specifically, we cover:
- Intro (0:00)
- Rodent Studies on Sucrose (5:40)
- Biochemistry of Exercise (22:28)
- Creatine Supplementation for Athletes (37:19)
- Do you need meat for creatine? (42:40)
- How Our Bodies Produce ATP (44:41)
- Defining Mitochondria (58:43)
- Increasing Efficiency (1:03:56)
- Omega 6s: Essential or Problematic? (1:06:00)
- Metabolic Flexibility (1:15:20)
- Make more Mitochondria (1:18:08)
- Mitochondria & Longevity (1:29:00)
- Lactate Levels (1:35:14)
- Best Training Advice (1:50:16)
- HIIT vs Endurance (2:01:10)
- Can Keto Work Long-Term? (2:12:42)
- Outro (2:45:15)
To connect with Drew Harrisberg, you can find him on Instagram and visit his website, Drew’s Daily Dose. Kieron Rooney, PhD is active on Twitter, and you can learn more about him and his work here.
The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends.
Enjoy, friends.
Simon
Want to support the show?
The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends.
Simon Hill, Msc, Bsc (Hons)
Creator of Theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
Watch the episodes on YouTube, or Listen on Apple/Spotify
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