Making Magic of Your Mitochondria and Metabolism
Hello, I am Julie Donaldson and I am a clinical nutritionist with functional health training. I specialize in restoring balance in complex, chronic and acute health conditions. I welcome you to peruse other articles that may be of interest to you in your health investigation!
“I am utterly in awe of all the knowledge you have!”
Your metabolism is intricately connected with your mitochondria, the energy centers of your cells - and there is magic in their relationship! We have discussed in numerous ways (and numerous times) here at True Nature how critical your personalized nutrition is to the health and productivity of your mitochondria, where ATP is produced. In this article, we are exploring many “memos” on mitochondria in order to help you understand more deeply what makes them so important to the optimal operation of your metabolism, and subsequently, to your health. No deficit, condition or disease in the body is repaired without energy, and no energy is given to the body’s cells, organs & tissues without healthy mitochondria. We’ll talk about the functions the mitochondria need to complete and how to improve the quality and the number of your mitochondria so that you can achieve higher energy and wellness…your very own metabolic magic!
Memos on metabolism
In the Tao Te Ching (an ancient Oriental text), life itself is described as a web of interconnected, constantly changing processes, in which enduring objects (including people) are process-based patterns rather than entities. This is a rather different perspective for us as humans, given our tendencies to see ourselves as entities, fully invested in the identity of such - inclusive of our illnesses and “falling short” of being something akin to perfection. The simple shift in this paradigm and definition can help us to understand the unlimited potential to heal and to live in processes that are more supportive of our health and well-being.
As we discuss mitochondrial health, we are really talking about metabolic health. The definition of metabolism is “chemical processes that occur within a living organism to maintain life”. So, literally, metabolism is life. You might be born with certain tendencies in your metabolism that are unique to you, but we have a vast amount of information about how to optimize your personal metabolism. This doesn’t just mean knowing how to have optimal weight…it means having optimal life-sustaining functions. It also means having your optimal sense of well-being, free from disease and the prison of never-ending cravings for who-knows-what.
(If you need a quick refresher on individuality in metabolism plus how metabolic energy is created, you may find that here.)
Memos on mitochondria
Mitochondria are the powerful energy centers of your body’s cells. All of your cells have them. Their main function is the production of ATP (adenosine triphosphate) which is the “gas” that fuels every cell in the body, no matter what its job is. While we have around 200 different cell types within the organs and systems in our bodies, they all share the commonality of the use of ATP and therefore a requirement for healthy mitochondria which produce it.
At the heart of our conversation is how to make more mitochondria, make them more functional, and increase their capacity to process more substrates.
A large amount of adenosine triphosphate (ATP) must be produced by the mitochondria every second of every day because ATP cannot be stored. This is why the proper balance of nutrients for an individual is absolutely critical at every meal and/or snack. From this input, the Krebs cycle creates energy - if the input is deficient, energy will be deficient.
A healthy person at rest produces their body weight in ATP every day. With intense exercise levels, this number can increase to 1.1 to 2.2 pounds per minute—a truly remarkable expression of metabolic activity. This function is so important that the mitochondria can take up as much as 25% of the cell volume. One cell contains between 1000-2500 mitochondria. (The science nerd in me is absolutely astounded by this - imagine that a typical cell measures 1/2544 of an inch by 1/254 of an inch and within that space are up to 2500 mitochondria!)
Alongside the Krebs cycle for ATP production is the electron transport chain (ETC; more on this below). All the action occurs in and across the mitochondrial membranes and is highly dependent on the nutritional, detox and redox potentials of the cell and mitochondria.
Now, let’s discuss what processes mitochondria need to go through in order to keep the body running optimally.
First is a function called mitophagy. This is, essentially, autophagy specifically for the mitochondria. Autophagy is programmed cell death - and while this doesn’t sound like a good thing, it absolutely is good and necessary that every cell perishes in its right timing in order to (1) prevent diseased cells from taking over and (2) allow fresh new cells to take their places. Mitophagy removes and recycles damaged mitochondria and regulates the biogenesis of new, fully functional ones preserving healthy mitochondrial functions and activities. If the mitochondria are not fed properly and kept as healthy as possible, mitophagy will fail and disease and low energy will prevail.
Additionally on the topic of mitophagy, studies have demonstrated that loss of mitophagy can lead to a build-up of cytosolic reactive oxygen species (ROS) which can, in turn, activate immune signalling pathways that ultimately lead to the releases of inflammatory cytokines, including IL-1α, IL-1β, IL-18, type I IFN and macrophage migration inhibitory factor (MIF). Moreover, release of these cytokines can subsequently promote the release of others, including IL-23 and IL-17. All of these types of inflammatory cytokines contribute to poor immune function and the potential for autoimmune as well as life-threatening diseases.
The second very critical function is biogenesis. This is the process by which cells increase mitochondrial numbers. Biogenesis requires healthy, unfolded proteins from DNA as well as the right substrates (which are contributed via nutrition and the Krebs cycle). It is known also (from the initial discovery of biogenesis through study of athletes) that movement/exercise and healthy amounts of hormesis increase mitochondrial numbers. Exercise and muscle contraction also push glucose to the cell membranes vs. having it in the bloodstream where it is not properly utilized to fuel the body. Essentially, we want “glucose disposal” vs. a pooling of it in the bloodstream..
Next is oxidative phosphorylation. The ETÇ comprises an enzymatic series of electron donors and acceptors. Each electron donor will pass electrons to an electron acceptor of higher redox potential. Each acceptor donates these electrons, in turn, to another acceptor - a process that continues down the series until electrons are passed to oxygen which is the final electron acceptor in the chain. Each reaction releases energy because a higher-energy donor and acceptor convert to lower-energy products. Via the transferred electrons, this energy is used to pump protons into the intermembrane space, producing a state of higher free energy that has the greatest potential to do work. This entire process is called oxidative phosphorylation - it is ADP (adenosine diphosphate) that is being phosphorylated into ATP. Here comes a very important note about this:
Four membrane-bound complexes have been identified in mitochondria. Each is an extremely complex transmembrane structure that is embedded in the inner membrane. The structures are electrically connected by fat-soluble electron carriers and water-soluble electron carriers. What this means for your energy “machines” is that you require hydration in both fats and liquids to complete these essential functions. Both fluid & fat dehydration can occur in the body and are prevented with personalized nutrition and stable homeostatic mechanisms.
Lastly there is fusion and fission homeostasis. Mitochondrial fusion allows the transfer of genetic material between mitochondria for optimal functioning (especially under metabolic and environmental stress). The genes most related with the mitochondria are the ATP, CO (cytochrome c oxidase) and ND (proteins regulating NADH production). The counter balance to fusion is fission, which is crucial for mitochondrial division and quality control. Fission is a necessary part of mitophagy, which we discussed earlier. The imbalance between these two processes is associated with diseases such as cardiovascular, cancer and neurodegeneration.
Can you picture your very own controlled combustion engine at work in your body? relying on proper, high quality fuel to get your amps up to optimal levels? We are much like a high-performing, finely-tuned engine, indeed!
The most relevant memo of all
Before we move on to summations and discussion of helpful tools to increase mitochondria and their function, we need to get really clear about food (also referred to as substrates in this article which are a result of the processing of food in the Krebs cycle).
Perhaps the worst problem we have in our sick, overweight and highly (40%) diabetic society is “nutrient overload”. I discussed this problem a long time ago as it relates to the epidemic of fatty liver disease. But the same problem exists in the very basics of energy creation. Poor metabolism equals underpowered cells. Poor metabolism is most frequently created by excesses of certain nutrients which do not contribute to successful ATP production. It does not matter what they are - contrary to popular opinion that suggests just saturated fats and sugars to be the culprits, even the mighty vegetable can be a culprit if consumed in excess and/or in the wrong proportion with other necessary nutrients. Certainly, the worst culprit is food that is devoid of nutrient of any kind, and that is processed food. Our bodies are wired to be satiated, and when we feed them foods devoid of nutrients, they will literally drive us to eat more in order to meet that need. In the end, this problem isn’t really caloric, it’s just overwhelm. The energy of the food can’t be converted properly, so it fails to engage the combustion engine effectively and just accumulates in storage.
One of the many beautiful things about MT® is that we learn what our own body needs to be healthy and satiated. We also develop awareness and intuition about our eating. It all becomes a lifelong lifestyle that requires only our self respect for individuality. (Note: in becoming satiated with high nutrient foods according to our own needs, the cells in our small intestines will be activated to secrete GLP-1! No need for drugs, just proper ratios of good, clean foods.)
Your SOLUTION section!
Here, along with the above important notes on proper nutrition, are some tactics for increasing mitochondria and making them as functional as possible:
EXERICSE! Research shows that walking, resistance (weight) training, HIIT (high intensity interval training) and calf raises while sitting are all very effective strategies for maximizing mitochondrial numbers and health. In general, muscle contraction & health are associated with mitochondrial health.
Hormetic practices and naturally occurring hormesis, at low levels, can also increase mitochondrial numbers and function
PHOTOBIOMODULATION! Photobiomodulation (PBM) involves the use of red or near-infrared light at low power densities to produce a beneficial effect on cells or tissues. The primary site of light absorption in mammalian cells has been identified as the mitochondria! PBM is available through red light units (I have a Megelin panel with stand), photobiomodulation patches such as Lifewave, and of course….there is always our precious and often-available SUNSHINE! (minimum 30 minutes daily, unscreened)
QUALITY SLEEP supports mitochondrial numbers and health. During sleep, fusion remodels mitochondria and the cellular redox balance is restored. Additionally, during sleep the mitochondria activate rapid immune, inflammatory & heat shock responses.
EFFECTIVE, PERSONALIZED DETOX protects the mitochondria from damage and protects the body from disease that is associated with that damage. (Note: Please don’t attempt one-size-fits-all detox processes - they can be as dangerous as they can be helpful, most notably when methylation pathways are not functioning properly. Dumping toxins into the bloodstream in such conditions does more harm than good.) This topic includes prevention of toxicity to all degrees possible, including that of alcohol. Mitochondria are themselves targets of oxidative stress and also contribute to mechanisms by which oxidative stress–related signals control cell fate. Alcohol promotes oxidative stress, both by increasing ROS formation and by decreasing cellular defense mechanisms. These effects of alcohol are prominent in the liver, the major site of ethanol metabolism in the body. (With occasional use always use a good antioxidant such as molecular hydrogen and detrimental effects can be minimized.)
SUPPORTING THE EMOTIONAL BODY and DE-STRESSING are also needed to protect the mitochondria. Under stress, mitochondrial can swell and membranes become distended. (Please consider this information on this topic.)
While there are many products on the market for “mitochondrial health”, I am going to say very clearly…beware! In my professional opinion, this approach is a waste of money. The deep, consistent, foundational needs for healthy mitochondria are not found in a bottle. When you consider that DNA proteins plus every major nutrient plus minerals, vitamins, antioxidants, exercise, sleep and detox are required to run mitochondria….well, if you find a supplement that handles all of that, you can just quit all those things!! While temporary supports could be useful in a healing program, they should be considered just that and not a long-term approach for your mitochondria.
On the other hand, adapt a lifelong lifestyle to protect your health on every level and you’ve got REAL MAGIC!
As always, one’s personal risks and applicable needs will vary. Please contact me at Julie@truenaturehealthconsulting.com to discuss a personal plan. We provide holistic telehealth services.