5 Ingredients that Boost Mitochondrial Function (Fatty Acid Oxidation and Energy)
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stop thinking the mitochondria is just nerdy stuff that doesn’t apply it in you because it’s just born biochem no it applies to you infinitely it’s everything whether you want energy whether you’re after fat loss whether you’re after better workouts if you focus on the mitochondria trust me your life can be better and you will feel just healthier so today’s video is about what you can add to your diet or what you can add via supplementation to have a more well-rounded mitochondria so it’s five ingredients that boost mitochondrial function and by the end of this video you will have a clearer understanding so I’ll break down with analogies how this actually works and why it’s so important so first let me just dive right into an analogy your mitochondria is where you create energy right it’s where you create ATP so it’s essentially the motor of your car now the motor of your car doesn’t just create energy because you put gasoline in your car okay there’s a lot of other moving pieces right there’s oil there’s coolant there’s a spark there’s all these different things that create energy it’s not just like you magically put gas in your car and your motor just turns gas into movement there’s so many moving pieces it’s the same thing with mitochondria we don’t just magically take energy from food and just voila we have energy no there’s a lot of moving pieces so there’s three things that we’ll focus on in this video and by enhancing these three things we have ultimately better mitochondria at least from a scientific perspective based on the research I’ve seen right the first thing we want to do is we want to be able to create more energy we want to be able to create more ATP we it’s in essence we want to have a stronger motor a more powerful motor okay then the second thing we need to focus on with these ingredients is reducing the metabolic stressors reducing the waste that could be slowing down the motor the sludge clogging of the fuel lines in efficiency and then thirdly what we want to focus on with our while cellular motor doesn’t want to focus on mitochondrial biogenesis we want to focus on well how do we make our mitochondria stronger and how do we ultimately create more motors or in this case more horsepower right new mitochondria so anyhow the mitochondria is just fascinating stuff and it’s powerful has its own DNA so anyway let’s just go ahead and let’s jump into the ingredients that you need to know I do ask that you please hit that red subscribe button if you don’t mind and then also check that little or click on the little bell icon and select all notifications that’s gonna allow you to receive the daily videos that we are putting out there so please please please I really appreciate it then after this video I highly recommend you check out juve if you’re interested in red light therapy speaking of mitochondria it’s pretty interesting thing it’s kind of like infrared except not it’s actually direct red light therapy I’ve done full videos on it but they’re a huge sponsor a huge supporter of this channel and I want to give them a big thank you for supporting us during these trying times and I encourage you to check them out the best way to support this channel is by supporting our awesome sponsors so thank you Juve check them out down below okay first thing we need to talk about carnitine carnitine is different than what people think we see carnitine marketed as like this fat loss thing right sure there is some of that but the reality is what it’s doing is more of just a metabolic kind of cleanup okay so first off carnitine is involved in transporting fatty acids across the inner membrane of our mitochondria so what this means is it takes fat and it brings it into the mitochondria so it ultimately can get utilized now additional carnitine probably isn’t going to help us with delivering more fat unless we are deficient in it to begin with so moreover what I am interested in is karna team’s ability to remove accumulated toxic acetyl coenzyme a so what that means is acetyl coenzyme a is what you’re ultimately using to create energy and in time you end up developing toxic amounts of it because you’re building up energy right you’re using energy and you have a byproduct it turns out that carnitine can help balance that it cleans up some of that metabolic waste but another thing that it does is it suppresses what it’s called fatty acid induced mitochondrial membrane damage so let me explain what this looks like in an analogy okay your motor creates energy well eventually the block where your actual motor is is going to wear down it’s going to come to form right well you need some repair there you need that that wall or that membrane that’s damaged to be repaired well it turns out that carnitine can help assist with that now fatty acids when were burning fatty acids for fuel like we are in ketosis or beta-oxidation or fasting or anything like that we are incurring a good amount of mitochondrial membrane damage so it turns out that carnitine helps repair some of that damage so it in essence is making your mitochondria cleaner at the same time it’s also helping more fuel come in now just for the record that was published in drug discovery today so that’s not just my words that’s like some good words coming out of some good published research but there was an additional study those published in obesity reviews and this is good for those of you that are looking at carnitine or fat loss perspective they did find that on average people that consumed a carnitine supplement did lose two point nine pounds more than those that did not so yeah you could argue that maybe carnitine is helping out more fat getting into the cell but my argument or at least my hypothesis is that the metabolism is just working more efficiently the cells working more efficiently and someone is getting more active so there’s just different chain reactions that could be causing that more so than just a direct utilization of carnitine as a supplement the next thing we have to talk about is going to be the glutathione piece okay getting a good amount of protein in plain and simple okay so if you’re consuming protein from fatty fish from a little bit of liver things like that you should be getting a good amount of glutathione coming yet now here’s this thing glutathione is our body’s inherent antioxidants our natural ability to kind of detox well we have glutathione that lives in the mitochondria the mitochondria is such an energy powerhouse it has its own set of antioxidants that live within it because it creates so much energy what we have to remember is most of the reactive oxygen species most of the oxidative stress that is created in our body is created in our mitochondria again think of your car most of the waste is created by the motor you might have a little bit that’s created by just like the rubber hitting the road and little rubber particles you might have a little bit here and there you might have some fumes when you fuel up but most of the actual exhaust and most of the actual stress that’s going out there is a result of the motor it’s the same thing with your mitochondria and the electron transport chain so without glutathione to do the job the mitochondria suffers there have been really good research papers that have come out that have shown that levels of mitochondrial glutathione are linked to damage the mitochondrial environment which indicates that yeah when we don’t have that ability to detox or clean up at the mitochondrial level it runs amok within the motor okay so it’s like suddenly we don’t have oil in our motor and everything seizes up plain and simple but let’s have some fun and let’s look at a mouse study because we all like mice okay there’s a study that was published in innovation research took a look at 32 mice over the course of 65 weeks okay they put them on either a standard diet or an NAC supplement so in a cetyl cysteine so basically a precursor to glutathione well turns out that those that ended up taking the in acetylcysteine supplement ended up having a lifespan that was about 23 point seven percent longer okay that’s pretty fascinating that shows us right then and there and this demonstrates that there is a big role when it comes down to just energy metabolism the mitochondria is important for healthy aging if we have any fish at mitochondria we don’t age efficiently that’s kind of the root of it all to be completely honest all right now let’s jump into another thing that we need to be paying attention to some specific B vitamins now it frustrates me because I feel like B vitamins just get swept under the rug all the time they’re just they’re not that important to people oh oh it’s rich in B vitamins you see it on everything and quite honestly it’s probably just over marketed the reality is if you were focusing on doing a low carb diet or you’re focusing on fasting or you’re metabolically just a very active person okay you’re running a lot your act you’re going to probably deplete a lot of B vitamins okay so here’s the thing B vitamins are required in a lot more the intermediary processes and enzymatic functions that come into play with the mitochondria b1 for example plays a huge role in the formulation of keto acid dehydrogenase formation okay this is something that carries the energy from food to the electron transport chain so let me explain to it like this alright you’ve got food that you just ate well you’ve got nutrition you’ve got energy in the food but it doesn’t just magically leach out of the food and go to the mitochondria know it needs some eat someone to take it so it takes it pulls it out pull the energy out and puts it on another bus it’s like the airport ER right you you call an airport or you call an uber to get you to the airport and then the plane takes you to where you really want to go okay food comes in this keto acid dehydrogenase comes in and it grabs the food it grabs the nutrients out of the food and it takes them to the plane and then the plane takes them to the mitochondria we need vitamin b1 for this we absolutely need it it’s imperative then we have b5 pantothenic acid this is an intermediary okay so coenzyme a formation again we need that to ultimately create energy take my word for it it’s very important and then lastly we have niacin vitamin b3 I don’t necessarily think you need to supplement additional niacin one of the things that I like to do is just consume nutritional yeast because it’s high a lot of different B vitamins but what this does is it creates NAD+ okay nad is the actual airplane that’s going to carry the nutrients or carry the energy down the electron transport chain so you have a mitochondria mitochondria creates energy but the energy has to get there first and the energy gets there via the electron transport chain and that electron transport chain is a chain of a lot of different moving pieces that are delivering energy there NAD+ is delivering the energy to the mitochondria to actually do its job the next one is one that you’ve probably seen at Costco you’ve probably seen just different stores and it’s probably marketed all wrong to be completely honest its coenzyme q-10 coenzyme q-10 job is to enhance ATP production okay it is there to help you create more energy from high-energy electrons okay now additionally it helps protect you to protects the mitochondria so you can actually have that mitochondrial biogenesis you can actually create more healthy mitochondria so coenzyme q-10 is like it’s kind of like the movie Conair okay i want you to think of this you’ve got these high-energy electrons high potency powerful dangerous people okay well they’re on a plane and they’re going somewhere to get put to work well if that plane goes down you would be problem or if those convicts escape the plane you have a big problem right you’re getting dangerous criminals out there on the loose well these high-energy electrons that coenzyme q-10 carries are just that way they’re poked they need to get delivered to the mitochondria they need to get where they’re supposed to go so they can get turned into the actual ATP actual energy free to use but if it’s weak then those higher the electrons don’t that coenzyme q-10 they’re going to leak out of the electron transport chain and go out into the world and just cause a bunch of damage free radical damage okay we want those convicts to get where they’re going we do not want them to escaping okay so that’s the best way to describe coenzyme q10 it carries high-energy electrons but here’s a fun fact if you want to combine coenzyme q-10 with nothing combine it with a little bit of alpha lipoic acid now this gets into some nerdy stuff with epigenetics epigenetics is sort of the progressive changing of our genetics based on just different factors right so alpha lipoic acid has been seen in some cases to have an epigenetic effect on genes that are associated with inflammation now I’m very careful to talk about inflammation right I don’t want to say the wrong thing with inflammation because you know obviously different people different situations but it’s just interesting to see that we could potentially be making some changes metabolically that affect the genes that would trigger inflammation and maybe start getting ourselves down a road of being able to combat chronic inflammation down the road so that’s just kind of a fun fact so combining coenzyme q-10 with alpha lipoic acid might be a really powerful way to just feel better I’m super glad you haven’t clicked off the video yet because this last one is probably one of the most important and one of the most overlooked it’s magnesium magnesium is required to create ATP and it’s required to create it efficiently but I have some interesting stuff to show you here there’s a 2001 study that was published by de Mayo that took a look at intense training sessions and it was found that when the subjects would go through any kind of intense training mainly aerobic in this case they would trigger a lot of oxidative stress that would induce auxin of stress what makes sense right but then that oxidant stress would subsequently induce some Latta chondral damage so basically when we’re working out we’re causing some level of mitochondrial damage that’s not necessarily a bad thing because it’s pretty short-lived and our bodies go through a natural self-repair process everything when working out is an adaptive response we’re trying to get stronger so we workout sure we damage our mitochondria but then itself repairs and it gets stronger and we become better athletes so over the short term it repairs but over the long term it can actually allow us to get a larger matrix so create more energy but also develop more mitochondria which means us stronger more you fish at mitochondria however magnesium is a cofactor for this self repair without magnesium this doesn’t happen or at least doesn’t happen as efficiently so magnesium becomes very very important especially after a workout so you couldn’t supply yourself with what you need in the way of magnesium to be a proper cofactor for this self repair mechanism of the mitochondria it’s been demonstrated in a few studies that lower levels of magnesium are linked with oxidative capacity declining meaning the basically the cells ability to process energy from oxygen goes down if magnesium levels are low well probably has a lot to do with just again not being able to repair properly and get stronger but if we want to take it a little bit further there’s a 2016 study that was authored by Yamanaka really interesting stuff that took a look at magnesium transporters on the inner membrane of mitochondria so magnesium to transporters and they took a look at knockout mice that didn’t have the ability to take magnesium into the mitochondria and they noticed that there was a huge disruption in energy metabolism so it took a look at it directly with knockout mice so what that means is they have mice that didn’t have the ability to process magnesium okay they’re called knockout you can’t do this in humans but you can do it in mice right so I know you might poopoo a mouse study but it makes sense so when you take that ability away the mice their mitochondria just weren’t functioning they weren’t able to create energy nearly as well so it imitates a little bit of what it would look like if we didn’t have my magnesium or if our magnesium levels were low a lot of people ask when to take magnesium things like that I usually recommend taking magnesium you know usually in the evening time but if you’re working out exceptionally hard especially with aerobic activity it might not be a bad idea to take magnesium post-workout this is relatively new science to me at least so interesting stuff so just to recap here carnitine probably in the ballpark of like a thousand milligrams or so like that I’m not a doctor and remember different situations for different people okay so carnitine okay then we want to focus on just getting adequate amounts of protein preferably from fatty fish and from liver and stuff like that or if you’re up for it take a glutathione supplement but again you do you okay and then B vitamins nutritional yeast eating things like that focusing on b1 B 3 and B 5 vitamins coenzyme q10 usually recommend doing that in a supplemental form again you can do whatever it feels good for you personally I take between 3 and 600 milligrams of coenzyme q-10 per day I don’t really take a whole lot of alpha lipoic acid but I did mention that within the video then additionally you want to be focusing on getting magnesium in I usually recommend between 4 and 500 milligrams per day maybe split it up between post-workout and before bed so you can get the relaxation effect and maybe sleep a little bit better anyway I’ll see you tomorrow
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So our central goals are 1.) to increase the production of ATP via enhancing the activity of mitochondrial enzymes, 2.) reduce metabolic stressors (creation of free radicals), and 3.) to promote mitochondria biogenesis (defined as the process of renewal and increase of mitochondria in somatic cells).
Carnitines play a significant role in the removal of accumulated toxic fatty acyl-CoA metabolites, and subsequently, assist in buffering the balance between free and acyl-CoA – meaning it might get rid of toxic compounds from the mitochondria to prevent their buildup
In addition, L-carnitine also has a protective effect both on mitochondria and in whole cells suppressing fatty acid-induced mitochondrial membrane damage and its secondary effects – those protective effects have been linked to an improved energy metabolism and the suppression of electron leakage from the ETC
Carnitine plays a significant role in the transport of fatty acids across the inner mitochondrial membrane, hence, it is essential for beta-oxidation (oxidation of fatty acids) and boosts the generation of ATP.
Proteins (especially “glutathione”):
A study published in Innovation in Aging investigated the effect of supplementing N-acetylcysteine and glycine (NAC-Gly -precursors of glutathione) on the lifetime of aging wild-type mice
32 mice were studied and matched for age and sex while consuming a supplement from the age of 65-weeks with either a standard diet (in 16 control mice) or an isocaloric-isonitrogenous diet containing NAC-Gly (in 16 study mice)
The results of the study indicated that NAC-Gly supplemented mice lived significantly longer than control mice, with a lifespan increase of 23.7%
This significant rise in lifespan was linked to improved glutathione content, reduced oxidative stress, and enhanced mitochondria fat oxidation
Overall, glutathione has a major role in the protection of the mitochondria from ROS and current research suggests that sufficient glutathione levels positively contribute to longevity. Food sources rich in glutathione include asparagus, avocado, cabbage, Brussels sprouts, spinach, and broccoli.
Sufficient vitamin B intake is essential to maintain the function of numerous mitochondrial enzymes, regulate levels of metabolites and prevent metabolic diseases
B vitamins are water-soluble vitamins and act as coenzymes that are involved in several reactions linked to the generation of ATP – different B vitamins have been found to have diverse functions in energy metabolism:
Antioxidants (CoQ10 & ALA):
Two special antioxidants, Coenzyme Q10, and alpha-lipoid, were found to enhance ATP production and protect mitochondria biogenesis – the more mitochondria we possess, the less they are “overworked” and the more energy we can finally obtain
In order to synthesize new mitochondria, the body needs magnesium as a cofactor to catalyse and enhance biochemical reactions