Prevent Muscle Loss and Improve Mitochondrial Health | Nicolas Verhoeven
Jan 23, 2024
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Nicolas Verhoeven, PhD Candidate in Molecular Medicine, discusses how to improve mitochondrial health, common misconceptions about autophagy, forms of training that increase muscular power, and the potential benefits of GLINAC for older individuals.
Exercise is the most powerful intervention for improving mitochondrial health.
Preserving type 2 muscle fibers and enhancing the neuromuscular junction are critical for combating sarcopenia.
Creatine and GLINAC (glycine and N-acetylcysteine) show promise as supplements for mitochondrial health, but further research is needed.
Deep dives
The Impact of Exercise on Mitochondrial Health
Exercise, both aerobic and resistance training, is essential for improving mitochondrial health. Aerobic exercise increases the number and quality of mitochondria, while resistance training affects muscle size and contractile components. High-intensity interval training combines the benefits of cardiovascular exercise and resistance training, making it an effective way to increase power output. Mitochondrial health is crucial for cellular energy production, oxidative stress management, and cell signaling. Exercise is the most powerful intervention for improving mitochondrial health.
The Role of Mitochondria in Sarcopenia and Power Generation
Sarcopenia, the age-related loss of muscle mass, strength, and power, is directly influenced by mitochondrial health. Mitochondrial dysfunction, including damage and decreased ATP production, contributes to muscle fiber atrophy and decreased power output. The de-innervation process, where the connection between neurons and muscle cells weakens, further exacerbates sarcopenia. Preserving type 2 muscle fibers and enhancing the neuromuscular junction are critical for combating sarcopenia.
Supplement Recommendations for Mitochondrial Health
While supplement recommendations for mitochondrial health are generally conservative, two supplements have shown promise: creatine and GLINAC (glycine and N-acetylcysteine). Creatine supplementation has numerous benefits, including increased ATP production, improved muscle strength, and potential cognitive enhancement. GLINAC, a combination of glycine and N-acetylcysteine, has been shown to reduce DNA damage, improve mental ability, and enhance muscle function. Further research is needed to determine optimal dosages and long-term effects of these supplements.
Mitochondria's Role in Cell Death and Health
Mitochondria play a crucial role in determining cell fate, including cell death or survival. When a cell needs to eliminate itself due to becoming senescent or entering a cancerous path, mitochondria release specific factors that trigger mitochondrial-dependent apoptosis. Healthy functioning mitochondria are essential for overall cellular health and can be influenced by factors like mitophagy and autophagy.
The Impact of Exercise on Autophagy and Mitophagy
Exercise is a potent stimulator of autophagy, the process of breaking down and clearing out cellular components. The effects of exercise on autophagy are still being researched, but it is generally understood that any form of exercise can increase autophagy levels. While there isn't enough data to determine which exercise modality is superior, resistance training can promote proteostasis and upregulate autophagy, potentially beneficial for musculature health. Additionally, curcumin and oral hyaluronic acid have shown promise in preventing insulin resistance and reducing skin wrinkling, respectively.
Nicolas Verhoeven is a PhD Candidate in Molecular Medicine who works in a mitochondria and autophagy laboratory; he also holds a Masters in Exercise Physiology. Verhoeven runs Physionic, a brand that bridges the gap between scientific studies and the public’s understanding by opening studies, showing and explaining the data, and explaining the physiology that underlies that data. One of his missions is to improve the public’s understanding of the scientific literature without sacrificing the details (or the fun!).
In this episode we discuss:
How to improve your mitochondrial health.
The best skin supplements.
Common misconceptions about Autophagy and how to trigger it.
Which forms of training increase muscular power?
This episode is brought to you by Thesis, Timeline Nutrition, Inside Tracker, 1stPhorm
