4 Ways to Boost Energy and ATP that Everyone Ignores

4 Ways to Boost Energy and ATP that Everyone Ignores

4 Ways to Boost Energy and ATP that Everyone Ignores

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I got some bad news we’ve got to go to science class in this video okay but the good news is I’m not Professor mouth-breather that smells like coffee because of his deviated septum I’m actually here to give you some fun information that you can put into a practical application and hopefully get some good results from what I’m going to talk about today is how to improve energy at three different levels of the ATP process okay it’s a very complex thing but I’m gonna do my best to put it into a very condensed in somewhat analogy form so that it all makes sense because when we look at the body’s ability to create energy it all comes down to ATP adenosine triphosphate and we’re gonna find out a lot about ATP today and we’re gonna understand exactly how we create energy and how this whole process works so let’s go ahead and let’s dive in to some not so nerdy but fun science hey you were tuned into the Internet’s of leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time in a bunch of other videos peppered in throughout the week as well so make sure you hit that little Bell button so you can turn on notifications and know whenever I go live or post a new video let’s go ahead and let’s dive in so we have to start with an ATP overview a lot of you might know what ATP is but a lot of you may not see ATP is simply adenosine triphosphate the simplest way to put it is it is exactly what gives us energy every blink of the eye every breath you take every single movement micro movement nano movement involves ATP it involves it didn’t seem triphosphate okay so for this to occur we need mitochondria now you see a lot of my videos I talk about mitochondrial efficiency mitochondrial machinery and all this in that basically all mitochondria is is a factory in which ATP is created or synthesized so we want to have efficient factories so when we look at the entire efficiency process of creating energy and oxidative phosphorylation it can be broken down into three very simple phases of ATP flux and phosphorylation so the first phase is what’s called the electron transport chain I’m not even going to begin to go down that rabbit hole because the electron transport chain in my opinion is fairly complex and it’s never described super super well but the electron transport chain sets the pace for oxidation so the electron transport chain or phase one is all about getting more mitochondria or improving mitochondrial density to put into analogy it’s about building a better Factory building a bigger Factory the bigger the factory the better the output then we go ahead and we talk about phase 2 which is known as the ATP coupling phase it’s where we have the whole ATP interaction with oxygen and all that it’s the efficiency process okay so now we’ve built a big factory first but now we want that factory to be efficient okay more so we want to dive deeper into that we want does that factor we have happy employees are they rested are they performing well it’s every operation of the factory inside that monic Andreea right so phase one is building the factory how much factory space do we have phase two are step two is about the efficiency and how that factory operates so then we go into space three or Step three which is actual energy production or ATP synthesis itself this is very very important because this is the actual production factory size happiness of the factory and the overall output what are you actually creating and this involves of course the ADP to ATP synthesis that whole process which I’ll explain a little bit more detail here in a second so I’m gonna give you tangible ways to improve each and every one of these steps because they are inflection points and if we improve one step we can change the direction and the magnitude of energy because they’re so malleable so if we improve step one then step two dramatically improves and we improve step to then improve step three just by default now I know it sounds a lot of craziness but trust me it will start to make some sense so step one the electron transport chain and exercise creating the bigger mitochondrial house creating the bigger factory so one thing that we know is that our respiratory capacity improves with exercise so the more that we do cardio the more that we improve our respiratory rate the more that we have oxygen uptake and we have just the ability to kind of cope with that so basically our uptake rate of oxygen is closely related to our maximum energy output it really is so the Journal of applied physiology actually published a study it was pretty interesting they took eight weeks of endurance training and what they found is that after eight weeks they had a pretty darn big increase in mitochondrial density but also power so here’s what’s interesting is most people think that when you just do cardio you’re only improving your endurance work well that may be true because you improve your vo2 max but you actually have a secondary improvement in terms of ATP production because you actually improve your might Andreea you get more blood flow so you get bigger better mitochondria so what this study found is that with just a 14% increase in vo2 max there was a subsequent 40% increase in overall mitochondrial density so just by doing a little extra cardio and pushing the limits a little bit and getting that cardio burn and doing your hit training and things like that you actually improve the ability to be stronger and better and faster in other facets of your training so a little bit of extra cardio that you may normally skip on is actually going to make your bench better it’s gonna make your squat better and it’s gonna make you perform better and sprint faster literally not just any kind of weird nonsense okay so add your cardio don’t skip it don’t be afraid of it okay then we go into step 2 step 2 is the coupling process so this is the whole process of efficiency right so you have the factory build you did your cardio you had your bigger factory now we want good workers in there we want a lot of workers that are happy to be there it’s cram packed producing a lot of energy and it’s the whole process of association with oxygen so one of the best ways that you can improve that is simply by getting dietary nitrates in now one of the ways that you can do that is through like concentrated beet juice things like that I know a lot of you are probably on a low-carb diet so you may not want to totally consume a ton of beet juice but you can get beet juice concentrate you can find it online things like that pretty easy but the dietary nitrate is gonna do is it’s gonna increase oxygen availability which improves phosphocreatine synthesis so this whole process means you’re improving the amount of oxygen that’s getting in there the amount of basically new energy flow or new employee flow for this factory right so you’re getting more and more employees coming in that are doing more and more good work and therefore increasing the output so that’s a simple one to fix there then we go into step three how can you actually improve the ATV production itself what is coming out of the factory in the way of energy we built the big factory we have the workers and now we actually want to see the fruits of our labor we want to see that energy production so this whole process is known as oxidative phosphorylation let me break it down very simply you have ATP adenosine triphosphate there’s three phosphate molecules when you start to produce energy you cleave off one of the phosphate molecules and you’re left with a DP adenosine diphosphate well in order to get energy back you have to have phosphorylation the addition of a phosphate molecule back to the ADP so the ADP or the ATP turns into ADP then we turn it back into ATP in that process is very very small but very important and what happens is we have a specific feedback mechanism within our bodies every time ATP turns into ADP we have a system that tells our brain or tells our body hey this just occurred we need to add that phosphate molecule now we’re talking about efficiency down to the nanosecond so we want sensitivity we want our body to know the nanosecond the nano nano nano nanosecond that that energy is being used so that it can replace it well one of the best ways that you can do that is of course by training but also by adding the right Omega threes in see here’s where I think it’s interesting the Journal of physiology actually found that just supplementing 2 grams of EPA eicosapentaenoic acid in one gram of Doukas a hexanoic acid DHI symbol Omega threes made a huge difference up to 450 percent in the overall omega-3 content within that mitochondria so what that means is that you ended up having more ability to have that ADP ATP sensitivity super super critical so simply by adding Omega threes you made it less inflammatory made in a more sensitive process of the body could create more energy faster so now to put it all together we have a big factory with lots of happy employees that do a really good job they have all the tools necessary to do their job efficiently so they produce a lot of power now the interesting thing is of course you can add your Omega is there when you look at the big picture of things there’s some other things that you can do one of my favorite ways just a sort of bio hack and this really comes down to the brain a lot because they brain uses ATP to is utilizing cordyceps so cordyceps is a specific kind of mushroom and you see it in a lot of coffees and the elixirs and things like that cool thing is cordyceps has been shown and actually published in a study by the Journal Life Sciences to improve ATP production by 32% and a lot of it works within that electron transport chain ecosystem so remember how I was talking about doing extra cardio to improve the factory size while cordyceps are shown to do that they improve that mitochondrial density that’s why you actually get fired up and you feel so smart when you take quarter steps because it’s very efficient you feel in the brain more than anything but long-term you can feel in the body too now those of you that know my know that I’m a huge fan of for stigmatic they offered these things they have quarter steps they have lion’s mane they all have them an awesome coffee elixirs and things like that that you can taste super super awesome so go ahead and click on the link down in the description you can give them a shot special discounts for all my fans all my subscribers so just make sure you check them out they’re also a huge sponsor of this channel and make everything like that’s possible so between all these things you’ve got cordyceps again down in the link in the description you’ve got omega threes I don’t even care what brand you use at this point it’s just a matter of using them okay little bits of nitrates okay so we’re talking about like beet juice things like that possibly even in an o2 supplement and then adding your cardio don’t skimp on your cardio this alone is going to have a huge effect and sort of a butterfly effect on your overall energy your overall metabolism and your ability to ultimately burn fat long term – so I apologize for the sciency video I know some of you out there really got the grasp of this and I know some of you it might have just been a little bit too crazy I promise I’ll break it down better in other videos as we go along but until then thank you for tuning in I’ll see you in the next video

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4 Ways to Boost Energy and ATP that Everyone Ignores

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4 Ways to Boost Energy and ATP that Everyone Ignores – Thomas DeLauer

There are three steps in oxidative phosphorylation that have independent roles in setting the overall mitochondrial ATP flux and thereby have direct impact on locomotion:

Step 1

The first is the electron transport chain, which sets the pace for oxidation – the electron transport chain capacity per mitochondria declines with age and disease, but can be revived by both acute and chronic treatments

Step 2

The second step is the coupling of ATP supply from O2 uptake (mitochondrial coupling efficiency)

Step 3

The final step is ATP synthesis itself, which is under dynamic control at multiple sites to provide the 50-fold range of ATP flux between resting muscle and exercise at the mitochondrial capacity

Electron Transport Chain & Exercise (Step 1)

The mitochondrial capacity for using O2 is linked to the sustained capacity for generating muscle power

The respiratory capacity of mitochondria is very near to the maximal oxygen uptake rate of mitochondria (can increase respiratory capacity through endurance training)

A study published in The Journal of Applied Physiology found that 8 weeks of endurance training raised, in equal proportions, the muscle mitochondrial content and leg power output

*30 min of endurance training increased volume density of mitrochondria by 40%* – for this to happen, it means you raise the capacity for ATP supply/increase ATP

ATP Coupling

A second path is to improve the capacity for ATP generation per mitochondrion (more ATP produced per mitochondria) by targeting the processes underlying ATP supply

One such mechanism is the coupling of oxidation to phosphorylation (mitochondrial coupling efficiency), which can be improved to elevate ATP generation per O2 uptake

An example of this improvement is the acute effect of dietary nitrate on mitochondrial coupling efficiency

Free nitrate is released in the muscle cell by drinking beetroot juice, and acts via the nitrous oxide pathway to elevate mitochondrial ATP synthesis per O2 uptake

ATP Synthesis

The final step in oxidative phosphorylation – the control of ATP synthesis itself – is also malleable – the need for a flexible control of phosphorylation lies in the failure of a simple regulation mechanism to balance mitochondrial ATP synthesis with contractile ATP demand

This feedback mechanism involves the product of ATP use – ADP – as the signal to activate phosphorylation in proportion to ATP need

Improving sensitivity to ADP regulation of phosphorylation helps activate greater ATP supply (as shown by the effect of a 3-week dietary Omega-3 supplementation on isolated fiber preparations from human vastus lateralis)

Published in The Journal of Physiology, researchers supplemented young healthy male subjects (18) with fish oils [2 g eicosapentaenoic acid (EPA) and 1 g docosahexaenoic acid (DHA) per day] for 12 weeks

Total EPA and DHA content in mitochondrial membranes increased ∼450 and ∼320%, respectively, and displaced some omega-6 species in several phospholipid population

Cordyceps

Cordyceps increase the body’s production of the molecule adenosine triphosphate (ATP), which is essential for delivering energy to the body & brain

The involvement of cordyceps in adenosine triphosphate (ATP) production also accounts for a decrease in physical fatigue when it is administered

In studies, the administration of cordyceps (200 mg/kg/day, p.o.) not only improves hepatic energy metabolism and blood flow, but also increases significantly the ATP/inorganic phosphate ratio in the liver with no steatosis, necrosis, inflammation, or fibrosis in the liver specimens

References

1) Mitochondria to motion: optimizing oxidative phosphorylation to improve exercise performance. (2016, January 1). Retrieved from
2) Hoppeler H , et al. (n.d.). Endurance training in humans: aerobic capacity and structure of skeletal muscle. – PubMed – NCBI. Retrieved from
3) Larsen FJ , et al. (n.d.). Effects of dietary nitrate on oxygen cost during exercise. – PubMed – NCBI. Retrieved from
4) Herbst EA , et al. (n.d.). Omega-3 supplementation alters mitochondrial membrane composition and respiration kinetics in human skeletal muscle. – PubMed – NCBI. Retrieved from
5) High-Glucose Stimulation Increases Reactive Oxygen Species Production Through the Calcium and Mitogen-Activated Protein Kinase-Mediated Activation of Mitochondrial Fission. (1, February). Retrieved from /

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