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Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation | Dr. Casey Means

Huberman Lab

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*mitochondrial capacity *

Different types of exercise uniquely influence mitochondrial capacity and health. Endurance and zone two training primarily stimulate mitochondrial biogenesis, enhancing the number of mitochondria. High-intensity interval training (HIIT) promotes mitochondrial fusion, which is crucial for maintaining healthy mitochondrial function. Resistance training is essential for muscle hypertrophy, necessitating an increase in mitochondria to support new muscle cells. Current physical activity guidelines recommend engaging in resistance training for major muscle groups two to three times a week and participating in 75 to 150 minutes of moderate to strenuous activity weekly. Despite these guidelines, a significant portion of the American population falls short, with many engaging in insufficient physical activity. Including walking, with a target of at least 7,000 steps per day, can significantly enhance mitochondrial health without requiring excessive time commitment. Adhering to this multifaceted approach can promote mitochondrial biogenesis, mitophagy, and the production of antioxidant enzymes, strengthening the mitochondria against oxidative stress and ultimately increasing overall mitochondrial capacity.

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