Matt, Author at Remedy Rising

Mitochondrial Biogenesis – Fix Your ATP, Fix Your Life

December 28, 2015 by Matt 9 Comments

Mitochondrial biogenesis – Multiply your Mitochondria

Now that you’ve read Mitochondria – Fix Your ATP, Fix Your Life, you should know that mitochondria put the “vital” in “vitality.”

If you didn’t know this, then I suggest you go back and try reading at a slower pace.

This article is going to focus on something called Mitochondrial Biogenesis.

Mitochondrial Biogenesis is the growth or division of pre-existing mitochondria(S).

It causes the mitochondria to either grow in mass or increase in numbers.

What Increases Mitochondrial Biogenesis?

Multiple systems are involved in this, but the one we are going to really be focused on increasing is…

PGC-1α

Peroxisome proliferator-activated receptor-γ coactivator (PGC-1α) – say that 5 times fast – is a part of the family of transcription coactivators, where it plays a pivotal role in the regulation of cellular energy metabolism(S).

What does it do?

To name a few:

Increases mitochondrial biogenesis and respiration rates
Increases the uptake of nutrients
Increases the speed of which these nutrients are processed into ATP
Coactivates mutliple transciption factors that govern energy metabolism
Increases fat-burning
PGC-1 alpha overexpression promotes recovery from mitochondrial dysfunction and cell injury(S)
It is deeply involved in the Circadian Rhythm.

Most of us know that the Circadian Rhythm is our bodies 24 hour sleep and wake cycle, but there is much more to it than that. PGC-1α is responsible for stimulating the expression of “clock genes(S).” Clock genes are components of the circadian clock responsible for generating oscillations of gene expression(S).

PGC-1α is “a key component of the circadian oscillator that integrates the mammalian clock and energy metabolism(S).”

This means that problems in the Circadian Rhythm can lead to Metabolic problems, and Metabolic problems can lead to Circadian Rhythm problems(S).

Upon activation, PGC-1α also induces the transcription of NRF-1 and NRF-2(S).

NRF-2 is specifically known for its role in increasing the genes that are responsible for increasing our bodies own antioxidant system.

***This is the reason why increasing mitochondrial number and mass does not equate to increased ROS and cell damage.***

The same factor (PGC-1α) that drives mitochondrial biogenesis also increases our bodies’ ability to control ROS (NRF-2)(S).

Side note: You can increase mitochondria without activating the PGC-1α pathway. However, in mice that had this pathway silenced – the mitochondria showed a reduced resilience to stressful conditions. In other words, mitochondria are stronger with PGC-1α.

Ok, now for the fun part!.

Mitochondrial Boosters

Free Methods:

Food – It does the body good.

1) DIET : Ok, so food isn’t exactly free, but you have to eat anyway – so it’s not exactly an added expense like adding a supplement would be… The food you choose to eat can be directly responsible for stimulating PGC-1α and mitochondrial biogenesis.

However, the opposite is also true. The food you choose to eat can be directly responsible for stifling PGC-1α and mitochondrial biogenesis.

The first dietary mean to improve your mitochondria is through…

A. Ketones/Ketosis/Ketogenic Diet – Basically a ketogenic diet is one that restricts carbohydrates and forces your body to use fat-driven ketones as energy instead of carb-driven glucose.

The Ketogenic Diet is shown to increase mitochondrial respiration (energy production), increase the NRF-2 antioxidant pathway, decrease reactive oxygen species, decrease anxiety, decrease markers of brain atrophy, be neuroprotective, increase glutathione(the master antioxidant), decrease inflammation, upregulate stress response genes, and increase mitochondrial biogenesis(though maybe not through PGC-1α)(S)(S)(S).

If you don’t feel like switching up your diet, evidence suggests that you can still receive the benefits of ketosis through supplementing with MCT Oil, Butyrate, or something like KetoForce (S).

The other type of food that can add some fight to your mitochondria is…

B. Resistant Starch – I’ve discussed Resistant Starch in my “Gut Health” article, but I did not mention that Resistant Starch can increase mitochondrial biogenesis and the expression of PGC-1α!

When your gut bacteria digest the resistant starch, they produce Short Chain Fatty Acids(SCFA) and Medium Chain Fatty Acids(MCFA or MCT).

Mitochondria gobble these fats up like candy.

This SCFA and MCFA consumption increases mitochondrial respiratory capacity and mitochondria biogenesis(S). In this rat study, they showed that PGC-1α expression was increased, yet they weren’t sure of the exact mechanism(S).

So you can consume foods that I mention in “Gut Health” like: “cooked then cooled potatoes and rice, green bananas, plantains aka macho bananas, chickpeas, etc.”

Or you can consider eating tiger nuts…

No, I’m not talking about eating a tiger’s testicles…I’m talking about Tiger Nuts.

“Tiger nuts” are not actually nuts at all, they are a tuber and they are really high in resistant starch.

I am a HUGE fan of tiger nuts. Hey, at least I have the balls to say it 😉 !

They have a unique taste that kind of reminds me of Corn Pops cereal.

Nope, can’t eat any of this on a fast!

2) FASTING – Fasting, as well as “caloric restriction,” triggers your metabolic energy sensor which in turn robustly induces PGC-1α(S)!

Lack of food is a situation that requires huge energy from the body. When consuming little to no food, your liver sends a nutrient-signal response to activate SIRT1.

SIRT1 then activates PGC-1α and increases liver gluconeogenesis (the production of glucose from non-carbohydrate sources) and fatty acid oxidative metabolism (burning of fat for fuel)(S)(S).

Intermittent fasting is great for fat loss, and works very well on a ketogenic diet. Combine all of these and you will be well on your way to superior mitochondria.

The easiest way to Intermittently Fast is to not eat food for 16 hrs after your last meal. So if your last meal is at 8pm, then you will eat “breakfast” at 12pm the next day. Boom.

You can still bulk while practicing intermittent fasting, you just have to make sure you consume enough calories during the feeding window.

Eggxactly what you needed to hear!

3) LOSING WEIGHT – The relationship between excess weight and mitochondrial function is clear-cut: Obesity results in poor mitochondrial function, which results in metabolic dysfunction(diabetes, cardiovascular issues, inflammation, etc)(S)!

“Both obesity and mitochondrial dysfunction are risk factors for the development of insulin resistance…
Obese individuals have been reported to have smaller mitochondria that exhibit a compromised bioenergetic capacity”
“It has been hypothesized that a close relationship exists among PGC-1α function, insulin sensitivity, and Type 2 diabetes, which is most likely related to the essential roles of PGC-1α in mitochondria biogenesis and glucose/fatty acid metabolism. Evidence supporting this hypothesis has been found in a number of studies.”
“Endoplasmic reticulum (ER) and mitochondrial stress, with the consequent oxidative stress, are immediate consequences of attempts to store excess food energy“
“Mitochondrial defects, systemic inflammation, and oxidative stress are at the root of most noncommunicable diseases such as cancer, atherosclerosis, Parkinson’s disease, Alzheimer’s disease, other neurodegenerative diseases, heart and lung disturbances, diabetes, obesity, and autoimmune diseases. Obesity and obesity-related complications as well as impairment of mitochondrial function are universally associated with these conditions(S).“
“PGC-1α expression is restored by treatments known to normalize body weight and/or glucose homeostasis(S).”

So clean up your diet -read “Eat for Life…” – or try a Ketogenic Diet (which will be discussed early next year).

Do whatever it takes to lose that extra weight and reclaim your health!

Don’t wait, lift weights!

4) EXERCISE – It is well established that exercise increases mitochondrial biogenesis(S).

Exercise of any kind is shown to boost mitochondrial biogenesis and also PGC-1α.

Exercise activates something called AMPK – an energy sensor responsible for increased glucose uptake, fatty acid oxidation, and mitochondrial biogenesis. When AMPK is activated it then induces the expression of PGC-1α.

We all know what happens next…HARDER, BETTER, FASTER, STRONGER MITOCHONDRIA(S)!

Exercise those thighs and get your mitochondria moving to a new groove.

Or else you are just rude…

“Brr baby, very brr!”

5) COLD EXPOSURE – PGC-1α is STRONGLY induced by cold exposure(S)!

This form of adaptive thermogenesis dissipates energy as heat! This keeps your body warm when its cold outside.

Brown Aditpose Tissue (BAT) and Muscle Tissue are the tissues responsible for this thermogenic response.

There are two types of adipose(fat) tissues. One is White Adipose Tissue(WAT) and the other is Brown Adipose Tissue(BAT).

The primary function of WAT is energy storage, white the primary function of BAT is energy dissipation – mostly in the form of heat.

“In fact, BAT produces ∼60% of the heat generated by nonshivering, adaptive thermogenesis.” Humans typically have more WAT than BAT. Having a higher BAT to WAT ratio should make someone more metabolically active. This is why increasing BAT is being pursued as a method to prevent obesity.

As it turns out, PGC-1α is responsible for stimulating the genes involved in developing brown adipose tissues(s)! Imagine that…

So when someone tells you to “chill out” you should thank them, because they really just want you to optimize your BAT to WAT ratio… Duh.

The way I incorporate this is by setting the water as cold as I can at the end of my shower. Then, I tough it out for at least 30 seconds, sometimes longer than a minute.

It is quite invigorating.

“Hold your nose ’cause here goes the cold water” – Eminem

6) BREATH HOLDING – This one I created based off of the idea that holding your breath can create a hypoxic condition in the body.

Hypoxia – a condition in which the body or a region of the body is deprived of adequate oxygen supply(S).

Hypoxic conditions are shown to increase PGC-1α through activation of AMPK(S)(S).

Different methods for breath holding and hypoxic training exist. This one HERE is catered to swimmers.

Experiment at your own risk.

One-Time Purchase

1) High Altitude Mask – The Elevation 2.0 Training Mask works under the same principle as breath holding does…it causes a hypoxic state in the body.

From above: “Hypoxic conditions are shown to increase PGC-1α through activation of AMPK(S)(S).”

2) LLLT – Near-infrared Lights, such as this 96LED IR Security Camera, are shown to improve mitochondrial biogenesis(S)!

“Transcranial low-level light/laser therapy (LLLT) has emerged as an intervention with potential to modulate neuroprotective and cognitive functions.

Transcranial LLLT is the use of light from lasers or lightemitting diodes (LEDs) in the red to near-infrared wavelengths (l = 600–1100 nm) to modulate a neurobiological function or induce a neurotherapeutic effect via stimulation of the respiratory enzyme cytochrome oxidase(S).”

The light I mention above is specified to a wavelength 850nm, which is acceptable.

Our mitochondria contain the photoacceptor –photoacceptors convert light(photons) into signals that stimulate biological processes – cytochrome oxidase whose electrons become excited when it accepts light in the 600-1,100 nm range. This causes the electron to jump from a low energy state to a high-energy state where it then works it magic(S).

LLLT “acts as an exogenous source of highly energized electrons to the respiratory chain.

Thus, LLLT facilitates the activity of cytochrome oxidase, accelerates the electron transfer in the inner mitochondrial membrane and boosts cell respiration and energy production(S).”

LLLT works on any part of the body, but much of whats being discussed here is for cognitive mitochondrial enhancement.

This is the standard routine – Courtesy of LostFalco (whom I consider to be the founder):

“Laser Dosing Recommendations:
1. Remove glass cover and place LEDs directly on skin. They get a little warm, but nothing to worry about.
2. Laser whole brain, before bed
3. Start with 30 seconds per location. You can always increase. Minimum effective dosing is VERY important with LLLT.
4. 2 days on/1 day off OR every other day. DO NOT use every day. =)
5. 850nm, 96 LED, 9 individual “regions” on sides, top, and back of head AND 850nm, 48 LED, 5 individual spots on forehead along hairline (roughly).
Total Time: 7 minutes. Try this for 1 to 2 weeks before increasing dose time. (Note: ALL is currently provisional.)”

LLLT is an exciting biohack with lots of studies that back it’s effectiveness. There is a lot to cover with LLLT so I will likely have an article discussing it in the future.

The Vielight-Neuro is top dog in the LLLT-derived cognitive enhancement field. Hopefully the price drops and becomes more accessible to us peasants.

Light is the future and our future is Bright!

Supplements

1) Methylene Blue – Methylene Blue is also very interesting. Of course it stimulates mitochondrial biogenesis…or else I wouldn’t have put it in here 😛 !

Methylene Blue(MB) activates SIRT1 and AMPK which activates PGC-1α and results in an increase in mitochondrial biogenesis(S)(S).

MB is unique because it functions as an antioxidant, reduces ROS production, AND upregulates NRF-2 (the bodies antioxidant system)! A triple defense mechanism(S)…

“MB has high bioavailability to the mitochondria!
MB is an FDA-approved drug routinely prescribed as an antidote for the treatment of poison-induced methemoglobinemia(Wiki) due to its powerful antioxidant properties.
MB readily crosses the blood–brain barrier and has great affinity for mitochondria
MB is an electron cycler in the mitochondrial electron transport chain, with unparalleled antioxidant and cell respiration-enhancing properties(S).”

Low doses are recommended, as high doses can have the complete opposite effect.

The dosing range is: 0.5–4 mg/kg

I consider 4 mg/kg to be pretty high. In fact, I have had a lot of success with using a 0.5 mg/kg dose.

I currently weight 165 lbs which is about 75 kg.

So, 0.5 x 75 = 37.5 mg dose.

To dose this low, you will need an accurate scale. I use the GEMINI-20. Cheap, effective, and classy.

Warning – MB is great for mitochondria, yet it is also great for STAINING. It will make your urine a nice blue color. It’s intensity is directly related to how much you consumed and how many consecutive days you took it.

Therefore, I only recommend using MB as a mitochondrial enhancer at the lowest effect dose 2-3 times a week with at least a day break in between uses.

2) Baking Soda – Baking soda, also known as Sodium Bicarbonate, can increase the expression of PGC-1α after exercise(S)!

In This Study, baking soda increased the muscle glycogen utilization and blood lactate accumulation significantly more than the placebo group. The baking soda fed group displayed higher levels of PGC-1α.

The exact mechanism that baking soda works through isn’t completely known.

Some evidence suggests that “baking soda induced chronic alkalosis promotes up-regulation of PGC-1α and its downstream targets COX-2, COX-4, Cytochrome-c and MCT1(S).”

All that really matters to me is that it works, and it is cheap. So why not utilize it’s power?

The dose of baking soda used in the first study was quite high(0.4g/kg = 30 grams for me, YIKES!). That’s high enough to make me vomit.

Luckily the blogger over at Suppversity discovered you can take chronic (daily) low doses and achieve a similar effect.

This low-dosing range is a much better – 0.133g/kg.

So for me that is 0.133 x 75 = 10 grams of Baking soda everyday.

10 Grams = 2 Teaspoons…Not too bad.

1 teaspoon before my workout, 1 teaspoon after my workout, and 1 for my homies.

3) Curcumin – The active component of Turmeric, Curcumin, is potent spice that is also shown to increase PGC-1α levels(S)!

The best form of curcumin is a topic of hot debate. However, I always use one that is high potency(>95% curcuminoids) and uses Piperine.

Piperine is needed because curcumin is not that bioavailable by itself…

After adding piperine to the mix, bioavailability increases 200%(S).

Doctor’s Best Curcumin fits the bill.

Curcumin is “is a potent anti-inflammatory, antioxidant, anti-carcinogenic, and anti-hepatotoxic agent(S)(S).”
It also functions as an antioxidant AND increases the antioxidant NRF-2 pathway(S)!
It also has dual functions in fat cells: first, it destroys White Adipose Tissue by initiating apoptosis. Second, it increases the expression of Brown Adipose Tissue(S)! This is pretty remarkable and would work synergistically with Cold exposure as explained above. I learned about these cunning curcumin cheats over at Ben Greenfield‘s blog.

Curcumin is another must-have supplement!

4) Fish Oil & Krill Oil – Fish Oil, and now Krill Oil, are well-known for their many benefits. One of which – of course – includes increasing mitochondrial biogenesis(S)(S)(S).

Nordic Brand Fish Oil and Viva Labs Krill Oil are good brands to test out the benefits of omega-3’s.

Omega-3 Fatty Acids are shown to beneficially alter the mitochondrial membrane composition and respiration kinetics.

In This Study, fish oil consumption was shown to rapidly displace omega-6 fatty acids in the phospholipid bilayer and improve the emission of ROS from inside the cell, thus preventing oxidative damage.

“Alterations in dietary fatty acid composition are therefore thought to alter the thickness, stiffness and fluidity of the lipid bilayer, impacting metabolism.”

Aside from boosting your mitochondrial function, omega-3’s have a a slew of health benefits. Google it.

Omega-3’s are another must-have supplement – Alternatively, you could eat fish like sardines(to avoid mercury) and salmon(if you like mercury)…That would work too.

5) Nitric Oxide – My favorite, Nitric Oxide, is also shown to increase mitochondrial biogenesis(S)!

I did not know this when I wrote my article “5 Reasons Nitric Oxide is Important” so let’s make that 6 reasons!

The way nitric oxide works to increase mitochondrial biogenesis is by acting as a key messenger in cells and stimulating the PGC-1α pathway(S)(S)(S).

However, the exact mechanism that NO activates PGC-1α isn’t too clear…

You should be trying to boost your nitric oxide levels anyways though, so increasing mitochondria should be a welcome side effect!

Remember to look at my article “7 Ways to Boost Nitric Oxide Naturally” for a refresher on how to boost NO.

6) Nicotinamide Riboside – This is a cool supplement and one of the few that actually gave me noticeable effects. It also increases mitochondrial biogensis(S).

Niagen Brand Nicotinamide Riboside is the brand I used.

Nicotinamide Riboside works its magic by converting to NAD+ in the body. NAD+ is shown to directly increase sirtuin(SIRT) activity(S).

” The dependence of sirtuins on NAD links their enzymatic activity directly to the energy status of the cell via the cellular NAD:NADH ratio, the absolute levels of NAD, NADH or nicotinamide or a combination of these variables(S).”

This Study says:

“NAD⁺plays a key role in regulating metabolism and circadian rhythm through sirtuins.
NAD⁺becomes limiting during aging, affecting sirtuin’s activities.
NAD⁺likely declines due to an NAD ⁺biosynthesis defect and increased depletion.
Supplementing key NAD⁺ intermediates (Nicotinamide Riboside) can restore NAD⁺ levels and ameliorate age-associated pathophysiologies.”

I know Nicotinamide Riboside sounds pretty exotic, but it is actually just a variant of regular old vitamin b3.

In fact, Vitamin B3 – otherwise known as niacin – can also increase NAD+ levels(S). However, Nicotinamide Riboside raises NAD+ levels to a higher level than any other available substance.

So technically you could use a flush-inducing Niacin supplement or the flush-free Nicotinamide(wiki) and MAYBE, just MAYBE –if you keep your fingers crossed – you can raise NAD+ to appreciable levels. Of course that is assuming that you don’t have any obstructed pathways in your body that would prevent the natural conversion…Just saying…

Whether you choose the JET (Niagen) or the BICYCLE (Niacin), it is definitely worth optimizing NAD+.

7) Astaxanthin – Now for the grand finale, I am proud to present to you ASTAXANTHIN!

This is my new favorite supplement.

Astaxanthin is a carotenoid that is naturally found in shrimp, salmon, algae, lobster, crab, flamingos, krill, and more!

Astaxanthin boasts an EXTREMELY HIGH antioxidant capacity:

“The ROS-scavenging capacity is 6000 times that of Vitamin C, 800 times that of coenzyme Q10, 550 times that of Vitamin E, 200 times that of polyphenols, 150 times that of anthocyanins, and 75 times that of α-Lipoic acid” (O_O) Woah.

Astaxanthin also:

“Plays a role in preventing atherosclerosis(wiki) by raising good cholesterol (HDL) while lowering bad cholesterol (LDL) and by reducing the oxidation of apolipoprotein – which are responsible for binding and transporting fats.
Maintains eye and central nervous system health. It is one of the few antioxidants that can enter the retina and prevent oxidative damage! It is also prevent and treat macular degeneration.
Is a potent anti-inflammatory and pain-reliever. It does this by inhibiting cyclooxygenase 2 (COX2) enzyme activities, which are related with many diseases, such as osteoarthritis, rheumatoid arthritis, dysmenorrhea, and acute pain.
Affects multiple cytokines, like nitric oxide, interleukin 1-β, prostaglandin E2, C-Reactive Protein (CRP), NF-κB, and TNFα.
Activates T-cell and inhibits autoimmune reactions.
Is synergistic with water-soluble antioxidants. “When combining lipid-soluble antioxidants (such as astaxanthin) with water-soluble ones (such as ascorbic acid) in lower concentrations, higher efficiency on ROS removal may be expected.
Is anti-cancer!

Astaxanthin has a 5 step plan for dealing with cancer(S):

It prevents cancer initiation by alleviating DNA oxidative-damage.
Then it promotes early check and elimination of cells undergoing malignant transformation by activating immune surveillance.
Next it prevents cancer cell growth in cells by boosting immune detection.
Then it inhibits rapid tumor cell growth by blocking tumor cell reproductive cycle and inducing tumor cell apoptosis.
Finally it prevents tumor cell spreading by decreasing tumor cell’s tissue-melting proteins.

It also increases mitochondria biogenesis through – can you guess it???- PGC-1α(S)(S)!

To top it all off, Astaxanthin shows NO SIDE EFFECTS or NEGATIVE RESULTS(S)!!!”

Wow.

What else is Astaxanthin capable of??

Well..

Do you remember, in “Mitochondria – Fix your ATP, Fix your Life,” when I promised that in Part II, which is this article, I would show you guys a key antioxidant that is able to mitigate sun exposure and fit in quite nicely with enhancing mitochondria?

See, I did say that…

Well this is it! Astaxanthin protects the skin from the harmful effects UV-rays(S)(S)(S)

Believe it or not, this is just the tip of the iceberg folks.

To sum it up,

Astaxanthin kicks Ass!

You now have many options to increase your Mitochondrial Biogenesis!

Combine a few, or combine them all! Just be sure to DO SOMETHING!

That concludes this article!

I hope you guys enjoyed it. If you have any questions be sure to leave a comment below.

Yours truly,

-Matt

P.S. I alluded to Austin Powers 3 times in this article. Let me know if you caught all of them!

Photo Credits: Miguel Ugalde, Amenic181, Eyup Salman,

Bugtiger, Feelart, Graur Codrin,

Think4photop

Mitochondria – Fix your ATP, Fix your Life

December 7, 2015 by Matt 9 Comments

Mitochondria are the batteries of your cells.

Mitochondria, ATP, what does it all mean?

Mitochondria…so you want to find out what they are, huh? Well you’ll find out soon enough.

But first, we are going to talk about ATP.

As you may or may not know, ATP is the currency of life.

It is THE energy molecule responsible for fueling life as we know it.

Without ATP, life is not possible.

In case you haven’t got the picture yet…

Thanks Ron.

So where does this omnipotent energy source come from? Mitochondria.

Mitochondria are the powerhouses located in every cell in the body. The number of mitochondria in a single cell can range from 0 to over 2,000(S). You can imagine the mitochondria to be tiny batteries that provide energy(ATP) for the cells, and ultimately the organism, in which they reside.

Where did they come from?

The Endosymbiotic Theory suggests that mitochondria were once their own organism, likely a bacteria, that was then consumed by a larger organism. Somehow the mitochondria survived digestion and became a part of the larger organism.

Symbiosis is when two organisms live and work together and help each other equally. It is a relationship that benefits both partners. Much like the one I have with my wife, right honey?
Endosymbiosis is the same thing, except that one organism lives inside of the other – like the mitochondria living inside of the cell.

So the mitochondria benefited because they gained protection and nutrients, while the larger organism benefits because of the specialized ATP production. That’s the gist of it anyways, and it’s pretty awesome.

It is awesome because in the grand scheme of things, everything boils down to SURVIVAL. Anything that can increase an organism’s chances of survival is favorable.

Survival of the fittest.

Survival of the strongest.

Survival of the smartest.

Humans are social creatures. To help our species live, we create communities. Whether it is the familial, agricultural, or technological community, we depend on the existence of these to increase our survival. Few of us are truly self sufficient, but this isn’t necessarily a bad thing…

Look at it this way: If you raise your own livestock and grow your own crops, then you are investing a lot of time into this. This is time that you can’t take back.

However, if you go to the grocery store to buy your food, you are saving a lot of time. This saved time can devoted towards exercising, researching, learning a new hobby, a business venture, or anything.

This is sort of how the mitochondria benefit the host. They produce energy so your cells can spend its time performing other functions.

“You hear that baby? You have MY mitochondria!”

Now, back to mitochondria.

Mitochondria are unique because they have their own mitochondrial DNA and because they are only inherited from your mother(S).

So you can thank your mom – and your mom’s mom, and your mom’s mom’s mom, and her mom’s mom’s mom’s mom – for your sluggish mitochondria 😛 .

But don’t be fooled: this doesn’t mean you are “stuck” with bad mitochondria.

Many physical and dietary stimuli are capable of positively influencing mitochondria. I will delve into these methods in Mitochondrial Biogenisis – Fix your ATP, Fix your Life.

What are Mitochondria Responsible for?

Energy Production – “Their primary role is to produce 90% of a cell’s energy in the form of ATP through a process called oxidative phosphorylation(S).”
Cellular Signalling – Mitochondria mainly send signals to the rest of the body through mitochondrial Reactive Oxygen Species. These mROS are a natural by-product of ATP creation, but they can also accumulate from cellular insults.

Too much mROS is bad and leads to cellular damage and cell death. However, too little mROS is also bad because it keeps your body from correctly adapting to stimuli.

Much like anything else in life, you want a balance.

Too much mROS is harmful.

Proper levels of mROS are vital for:

Adaptation to hypoxia(countering low oxygen)
Regulation of autophagy(cellular recycling)
Regulation of immunity(pathogen removal)
Regulation of differentiation(stem cells)
Regulation of longevity(length of life)(S).

Apoptosis Regulation – Apoptosis is programmed cell death. Mitochondria are involved the release of caspase activators(S). These caspases are aptly named the “executioner” proteins(S). The main trigger of apoptosis is DNA damage, which makes sense because you don’t want cells with damaged DNA to replicate and form new cells that also contain the damaged code, right(S)?

-It is also shown that a malfunctioning apoptosis pathway leads to uncontrolled tumor growth and also autoimmune diseases(S).

Steroid Synthesis – In the steroidogenic cells of the adrenal, gonad, placenta and brain, mitochondria convert cholesterol into steroid hormones(S). One of these hormones includes pregnenolone. Pregnenolone is called the “mother” hormone because it can be converted into many other hormones(S). It is also a neurosteroid.

-It should be known that alcohol can entirely stop this process(S).

Mitochondria are also responsible for regulating the membrane potential, calcium signalling, and regulating cell metabolism(S).

As you can see, the mitochondria are pretty damn important.

So important that many cell biologists support the theory that mitochondrial number and function determines human longevity(S).

This makes sense, because having a small amount of poor functioning mitochondria would mean that your body would have a severely limited amount of energy, ATP, for survival.

An organism with a poor ability to manufacture the vital life energy would surely have a decreased life-span.

How Do Mitochondria Make Energy?

Long story short, they use food and oxygen to produce the ATP molecule.

Click here to see what it looks like.

Understanding the process isn’t as important as knowing that it makes ATP.

We truly owe the mitochondria our life, but there is one problem…

The process of creating ATP also creates Reactive Oxygen Species. As stated earlier, normal amounts of ROS are needed for good health, but when it gets out of hand – problems occur.

You see, the mitochondria have few mechanisms to protect them from damage. This makes them dependent on the cell they resides in to quell these free radicals.

However…

If you are consuming a nutrient-poor diet that’s filled with processed junk foods, then you probably don’t have enough antioxidants to help out the poor mitochondria.

When ROS are left unchecked, they can break proteins, and damage DNA in the cells. This progressive increase in mitochondrial damage is strongly associated with aging. This is also known as the “Free Radical Theory of Aging(S,S).”

It is the same reason that many believe mitochondrial dysfunction to be behind major health issues.

These health issues include, but are not limited to: autoimmune diseases, Parkinson’s disease (PD), Alzheimer’s disease (AD), autism, cancer, Huntington’s disease, schizophrenia, bipolar disease, dementia, epilepsy, migraine headaches, strokes, neuropathic pain, ataxia, transient ischemic attack, cardiomyopathy, coronary artery disease, chronic fatigue syndrome, fibromyalgia, retinitis pigmentosa, diabetes, hepatitis C, and primary biliary cirrhosis to name a few(S)(S)(S)(S)(S)(S)(S).

If you have any kind of health issue, there is a good chance that mitochondria are involved in some way, shape, or form…

What Else Damages Mitochondria?

Poor Diet – Fried foods, processed foods, sugar, white flour, high fructose corn syrup, etc all cause inflammation – along with nutrient deficiencies. Read my article “Gut Health: Is Your Stomach in Jeopardy?” for more information on the link between diet and inflammation.

It works like this:

Crap food leads to inflammation -> Chronic inflammation leads to oxidative damage -> Oxidative damage leads to reduced antioxidant capacity -> Reduced antioxidant capacity leads to even more damage(S).

It’s a vicious cycle folks, literally.

As Hippocrates said, “LET FOOD BE THY MEDICINE…”

Chronic Sun Exposure – The UV radiation that the sun emits enables a cascade of events that can lead to DNA damage. UV rays are the same band of light responsible for giving you that nice summer tan. This tanning process is actually a self-defense mechanism that aims to prevent cell damage from occurring.

-However, too much sun can be a bad thing. Over-exposure to UV rays creates Radical Oxygen Species – there it is again – that persist even after you leave the beach.

You know the drill: Too much ROS leads to cell damage, which can lead to mutations and cell death. This is the equation for skin cancer development(S).

-What can you do to avoid this?

Well for one you build up your tolerance to the sun in the same way you ease into a new exercise routine. Start out low, then work your way up.

If you go from no sun exposure all year to staying out on the beach in Cancún for a whole day – you will be one sorry amigo rojo.

-Secondly, In Part II I will show you guys a key antioxidant that is able to mitigate sun exposure…and it fits in quite nicely with enhancing mitochondria 🙂 .

Over-excitement of NMDA Receptors – What the what? These receptors are like an “on and off” switch for your cells.

-Artificial sweeteners like aspartme and MSG, as well as environmental toxins, infections, allergens, and stress can trigger an overexcited state in the cells.

– This state stimulates the NMDA receptors to flood the cells with too much calcium and causes a cascade of signals that produce free radicals(ROS), damage the mitochondria, and lead to their demise.

Pollutants, chemicals, cigarettes, and alcohol – These all can cause increased ROS production(The UltraMind Solution – a great book).
Medications – The list of medications that interfere with proper mitochondria function is quite lengthy. Therefore,

I HIGHLY recommend you open this page: DRUGS WITH MITOCHONDRIAL TOXICITY and use “Ctrl+F” on your keyboard to search for drugs that you might be consuming.

Congratulations!

You made it through the tough part.

Now you can relax.

Go ahead, take a deep breath.

Feeling better now? Good.

That’s what I wanted to hear.

Let’s continue…

Press “Play” to be taken on a journey narrated by yours truly.

As you can see, the odds are stacked against us.

Despite the constant daily assaults each and every single cell fights to survive.

Your cells fight to survive despite the fact that you keep shoveling garbage down your throat and clouding your cells with noxious cigarette fumes.

Your cells fight to survive despite your aptitude for severe sendentarism and total disregard for your current condition.

**Your cells fight to survive… Why don’t YOU join them in this fight?**

This war is happening right now inside of you.

You need to be fighting every day if you wish to come out on top.

Join your cellular comrades in this brutal war and feel the satisfaction in declaring victory with each passing day.

If you haven’t been fighting in this battle, then there is no better time to start than NOW.

Neglecting to do so goes against the natural order of life, and in case you forgot what that is – it’s SURVIVAL.

If you aren’t fighting, then you are dying.

If you aren’t trying, then your life is winding-

down. The hands on your clock tick and tock-

faster and faster. Until your time is up, and your body turns Casper.

Your body is a tight-knit group of cells that miraculously work together to keep you alive and well.

Why wouldn’t you help them win this fight?

Be a part of your battalion of cells and take care of the only fucking body you will ever have, and BE DAMN PROUD of your accomplishments.

This is a once in a lifetime opportunity.

Don’t stand by and watch your life fade to dust.

Grab life by the horns, before you rust.

But maybe… I’m being too harsh…

Maybe you weren’t aware of the compounding damage that these factors have on your body.

Well,

NOW YOU ARE.

So, any further decisions to neglect these risks…

To neglect your OBLIGATION as a human being…

Means that you are willfully and knowingly killing yourself.

Slowly, but surely you will be greeting death.

Sooner rather than later…

And that’s the cold, hard truth.

Now that you KNOW BETTER, I hope you take the action to DO BETTER.

THE POWER IS YOURS.

The end.

Keep your eyes peeled for Part II.

And as always:

Stay Classy

-Matt

Photos By: Sumetho, Cinema Blend, Nenetus, and Marin

Songs: Neal Acree- Nightsong and Thomas Bergersen – Cry

7 Ways to Boost Nitric Oxide Naturally

May 18, 2015 by Matt 7 Comments

Before I tell you how to boost nitric oxide naturally, make sure you read “5 Reasons Why Nitric Oxide is Important.”

Ok, welcome back.

Boosting nitric oxide naturally can be a breeze, but in order to accurately gauge your nitric oxide levels I recommend using Berkely Nitric Oxide Test Strips.

So what is the easiest way to boost nitric oxide levels naturally?

1. Eat Foods that are High in Nitrates

Nitrates are involved in nitric oxide production.

Nitrates work like this: while you chew nitrate rich food in your mouth, friendly bacteria breaks it down into nitrite.

Then, you swallow the nitrite where it is converted into nitric oxide by the acidic environment in the gut(S,S,S,S).

Just another reason why it is important to have optimal gut health!

Since this nitric oxide pathway is dependent on bacteria, you should avoid anti-bacterial mouthwash like the plague.

This study shows that using mouthwash completely eliminated the effects of dietary nitrates.

Which foods are high in nitrates?

Arugula lettuce is the absolute best source.
Beetroot juice is in second with half as many nitrates as Arugula.
Then it’s your typical vegetables: carrots, celery, iceberg, romaine, spinach, kale, chard, etc.

Click here for a more in-depth chart of nitrate rich foods.

Why else are nitrates/nitrites beneficial?

According to this study, nitrite even performs as a signalling molecule of gene expression.

“We further find that nitrite readily affects cyclic GMP production, cytochrome P₄₅₀ activities, and heat shock protein 70 and heme oxygenase-1 expression in a variety of tissues.”
This is a substantial discovery. Things that change gene expression fall under the research of epigenetics. Epigenetics are the future of health.

Click here for more information about nitrates and nitrites.

2. Exercise

We all know that exercise is good for the body. As it turns out, exercise is also a great way to boost nitric oxide levels.

It isn’t just weight-lifting either. All forms of exercise increase nitric oxide levels: walking, running, climbing, biking, weight-lifting…everything(S,S,S,S,S)!

In fact, this study shows that exercise boosts levels of the enzymes that create nitric oxide, and that these enzymes remain elevated up to a week later!

So NO excuses people. Be active and stay attractive.

3. Sunlight

Unless you’ve been living under a rock, then you’ve surely heard of the importance of Sunlight and Vitamin D.

What you probably don’t know is that sunlight is also responsible for triggering the production of Nitric Oxide.

How does sunlight increase nitric oxide?

Well, your skin stores nitric oxide metabolites(nitrate/nitrite). When UV rays from the sun touch your skin they change these metabolites into the more active form – nitric oxide – which is then released into your bloodstream(S).

“Sun exposure can improve health and even prolong life, because the benefits of reducing blood pressure, cutting heart attacks and strokes, far outweigh the risk of getting skin cancer(S).”

So sunlight raises levels of the all-important vitamin d, increases the amazing nitric oxide, and makes me tan? Say no more.

4. L-Citrulline

Citrulline is an amino acid that is naturally found in watermelon. It also happens to significantly raise nitric oxide, even more so than l-arginine.

The reason for this is that l-citrulline is better absorbed by the gut.

Because of this fact, l-citrulline is better at raising levels of l-arginine than arginine itself!

It is able to raise arginine levels through the arginine/ornithine/citrulline cycle(S).

Raising plasma arginine levels is important because arginine is directly used by Nitric Oxide Synthases(NOS) to produce Nitric Oxide.

How do I recommend getting more citrulline in your diet?

The best way to consume adequate citrulline is through supplementation.

You could try eating watermelons all day, but that would be a huge waste of time…then again, I sure love me some watermelon.

These guys have the right idea:

Bulk Supplements Pure L-Citrulline DL-Malate is the best way to consume citrulline.

For dosing, it is acceptable to use between 3,000mg – 8,000mg per day – with or without meals.

5. Niacin

Being one of the 80 essential human nutrients, Niacin(vitamin b3) is very important.

Niacin has numerous benefits, but to stay on topic: niacin is beneficial for its ability to raise good HDL cholesterol levels, while lowering bad LDL cholesterol.

This study shows that the niacin-induced increase in HDL resulted in higher levels of Nitric Oxide Synthase expression in endothelial cells.

In other words:

Niacin ⇒ More HDL ⇒ More Nitric Oxide Synthase ⇒ More Nitric Oxide.

The dosage for Niacin varies greatly, but I recommend starting off with a low amount like Carlson Lab’s 50 mg Niacin.

This way you can work up to a higher dose, while minimizing the annoying “niacin flush” that most of us are familiar with.
Low-dose niacin(50mg) is still effective at raising HDL levels(S).

6. Ginseng

Behold, the almighty ginseng.

Ginseng belongs to a powerful class of plants known as “adaptogenic herbs.”

Ginseng is very popular, and even the great Bruce Lee was known to consume it(Source: “The Art of Expressing the Human Body“).

I love Bruce Lee, so don’t get me started on him.

Anyways there are many different kinds of ginseng, but the one we care about is very specific.

Panax Ginseng, Korean Ginseng, and Red Ginseng are all names for the type we want.

How does Ginseng boost Nitric Oxide?

Ginseng directly stimulates Nitric Oxide Synthase, and as I’ve said before: More Nitric Oxide Synthase activity ⇒ More NO.

It is believed that the ginsenosides in ginseng are responsible for increasing Nitric Oxide Synthase activity(S,S).

There is also some evidence that ginseng can raise testosterone levels…but whether or not that is true, I think it is still worth it for the nitric oxide boost alone(S,S).

Since ginseng is such a popular herb, there are many products to choose from; however, according to Consumer Labs, most of them don’t quite live up to their claims.

Therefore, it is recommended to stick with a high-potency brand that did pass their test.

One of these trusted brands is Solgar Full Potency Korean Ginseng. Try it, you won’t be disappointed.

7. Nitroxyl

If you are like me, then you likely don’t want to take a bunch of different supplements and you’d rather just take one that “has them all.”

Well, Nitroxyl is just that.

Nitroxyl is the most comprehensive nitric oxide boosting formulation I have seen to-date!

On top of that, they don’t hide behind a”proprietary blend” – which I discussed the dangers of in “Is Cellucor C4 Preworkout Safe?”

What is in Nitroxyl?

Vitamin C 8.4mg
L-citrulline 250mg
Hawthorn Berry Powder 150mg
Beet Root Powder 100mg
Alpha GPC 25mg
N-Acetyl L-Carnitine 25mg
Pomegranate Fruit Extract 20mg
Theobromine(from Cocoa Powder) 20mg
Vinpocetine 10mg
Huperzine A 50mcg

All of these ingredients are proven to work synergistically to raise Nitric Oxide levels in the body. You’ll notice that some ingredients are even ones that I mentioned in this article.

Nitroxyl is your one stop shop for nitric oxide boosting compounds. Hop on or get left behind.

NOTE: The only competition Nitroxyl has is Neo40. Neo40 seems to be marketed towards the 40+ year old crowd, under the assumption that older people have poor functioning nitric oxide pathways.

Even though Neo40 will also work, it is much more expensive when compared to Nitroxyl. It also has less ingredients and hides behind a proprietary blend. However, the cool thing about Neo40 is that it is sold in the form of lozenges which are designed to dissolve in the mouth. As we learned earlier, food-based nitric oxide production begins in the mouth.

The moral of the story is that you can try either – they both will work. However, Nitroxyl is by-far the better bang for your buck.

That concludes the “7 Ways to Boost Nitric Oxide Naturally.”

It should be noted that this list is by no means complete and it is only designed to help you get started on your path to boosting nitric oxide naturally.

Remember to test your nitric oxide levels with Berkely’s Nitric Oxide Test Strips.

PEACE!

-Matt

Photos by: Domdeen, Arztsamui, Naito8, and Keira

5 Reasons Nitric Oxide is Important

May 12, 2015 by Matt 3 Comments

This is not actually what Nitric Oxide looks like.

Nitric Oxide? What’s That?

Is it what they use in their cars in Fast and the Furious? Nope.

Is it the “laughing gas” they give you at the dentist? Sure isn’t.

Ok, so what is Nitric Oxide then?

Nitric Oxide is simply (NO). It is one molecule of nitrogen attached to one molecule of oxygen.

Nitric Oxide is produced naturally inside the body and it is critical for optimal health.

The chemical used by Vin Diesel, dentists, and in aerosol cans is Nitrous Oxide (N2O). The extra nitrogen molecule in Nitrous Oxide completely changes the gas.

Now that we have that cleared up, lets dive into the 5 reasons why nitric oxide is important!

1. Cardiovascular Health

In your head, picture a river.

The water in the river represents your blood, and the channel that it flows through represents your vein.

Well what happens if a tree falls into the river and debris starts accumulating in that spot?

The river flow will slow down, and the water won’t be able to nourish the plants that are downstream as well as it did before the blockage.

This is essentially what happens to our veins as we age, and this is where Nitric Oxide steps in.

Nitric oxide is a potent vasodilator, which means that it widens the blood vessels and therefore improves blood flow.

This vasodilation lowers blood pressure and heart rate(S). It is also responsible for the bulging veins you see in body builders and for the “pump” that all weight lifters know and love.

Just listen to what Arnold has to say about “the pump:”

Increased blood flow brings with it increased oxygen and nutrients to the cells that need it. Increased blood flow also means better waste removal(lactic acid, etc).

Therefore, more NO = increased blood flow = faster muscle growth and quicker recovery from exercise(S,S).

The discovery of how powerful NO is as a cardio-protective molecule actually led to these researchers receiving a Nobel Prize.

Evidence that Nitric Oxide is Cardio-Protective:

Impairment of NO is shown to be an independent risk factor for major adverse cardiovascular events(S).
“Atherosclerosis, hypertension, hypercholesterolemia, diabetes mellitus, congestive heart failure, thrombosis and stroke have all been linked to abnormalities in NO signaling(S).”
Low NO faciliates the process that causes arterial plaque and leads to the hardening of arteries(this is bad)(S).

In other words, Low NO = No Good.

2. Better Immunity

Macrophages produce NO to kill invading bacteria(S).
NO also exhibits antitumor activity(S).

In this study they show that “plasma levels of nitrite and nitrates increased upon infection, suggesting an increase in endogenous production of NOs.” What this means is that NO levels increase in order to fight off infections.

It also goes on to say “NO generated by macrophages could kill leukemia cells.” Leukemia is a type of cancer by the way.

It’s pretty crazy that this molecule is able to both pump up your muscles and fight off infections.

Better blood flow, better immunity, ok what else?

3. Boosts Brain Function

Aside from the obvious boost that improved blood flow would mean for the brain; nitric oxide also acts as a neurotransmitter or more specifically, a gasotransmitter(S).

A) Mood Boost – NO appears to have a definite connection with neuronal serotonin levels, and as I’ve said before – serotonin is the happy chemical.

See, I told you I said it before.

This study shows the potential link between NO levels and serotonin levels.
Here they discuss the potential of NO as a novel treatment for mood disorders. Hint: it also suggests a serotonin connection.

-So increased levels of nitric oxide can put you in a better mood? That’s a first…usually gas puts people in a bad mood. 😛

B) Enhances memory – Nitric oxide enhances memory because it is necessary for Long-term potentiation(LTP) in the hippocampus(S,S).

LTP is considered a vital process in learning and memory and without it we really wouldn’t know much.

NO facilitates this learning process.

C) Activates Neuronal Development – This is pretty cool. Nitric Oxide actually turns on the genes that promote neuron growth including dendritic growth and branching(S,S).

Dendrites are the root-like part of neurons that literally branch out and make connections with other neurons.

Longer dendrites are associated with easier learning, better recall, and higher computational power(S,S).

All of these benefits from such a simple molecule…

Better blood flow, better immunity, better brain function, ok what else?

4. Better Sleep

“It is widely accepted that nitric oxide facilitates sleep(S).”

NO is intimately involved in non-rapid eye movement sleep(NREM sleep) and sleep homeostasis(S).

In this study they show that inhibition of nitric oxide synthesis(one of the pathways that creates NO) suppresses spontaneous sleep.

In other words, no “NO” = no zZz’s

Increased levels of NO results in increased levels of cGMP. At night, levels of cGMP are higher which suggests an increase in NO.

It is through this relationship, that this study proposes NO and cGMP are involved in the circadian rhythm.

NO may also help with sleep apnea. Sleep apnea is associated with lower levels of nitric oxide(S,S).

Learn what sleep apnea is here and consider taking the Sleep Apnea Quiz.

Nitric oxide makes blood vessels more elastic. On the other hand, sleep apnea makes your blood vessels less elastic because it causes lower nitric oxide levels. This implies that sleep apnea could be ameliorated by correcting a nitric oxide deficiency.

Snoring may also be a sign of sleep apnea: “Loud frequent snoring is one of the indicators of OSA(obstructive sleep apnea), which is a chronic condition characterized by pauses in breathing or shallow breaths during sleep(S).”

If you have sleep apnea you more than likely have low levels of nitric oxide and are at risk for further vascular diseases(S).

But as always, consult a doctor.

Better blood flow, better immunity, better brain function, better sleep, ok what else?

5. Better Sex 😮

Woop, Woop! There it is!

That’s right ladies and gentleman, increased nitric oxide levels results in better sexual function.

For men this means harder erections, since NO is directly responsible for flooding the corpus cavernosum with the blood that results in an erection. Nitric Oxide is also the foundation which drugs like Viagra work upon(S).

For women this means increased blood flow to the vagina which leads to clitoral engorgement, enhanced sensitivity, and increased lubrication(S).

I don’t think this needs any further explanation…NO is no joke.

Let’s recap.

Increased NO results in:

Better blood flow
Better immunity
Better brain function
Better sleep, and
Better sex!

Hopefully now you understand why Nitric Oxide is important.

What are some factors that put you at risk for low nitric oxide?

Smoking, obesity, high blood pressure, diabetes, sedentary lifestyle, history of heart disease, poor diet, and sleep apnea are some common ones.

How do you test your Nitric Oxide levels?

Berkely Nitric Oxide Test Strips of course.

Where can you go to learn more about the power of Nitric Oxide?

The Nitric Oxide (NO) Solution. I haven’t read this book yet but it is on my list of books to read. There just isn’t enough time in a day!

How do I naturally boost my levels of Nitric Oxide?

I teach you this in my article “7 Ways to Boost Nitric Oxide Naturally”

I hope you enjoyed this article! Let me know what you guys would like for me to post about next.

You can leave a comment below or email me directly at matt@remedyrising.com.

Give me some feedback people!

Until next time,

PEACE

-Matt

Photo Credit: Renjith Krishnan 2, Cool Design, Dream Designs, Apolonia, and Imagerymajestic

What Increases Mitochondrial Biogenesis?

PGC-1α

What does it do?

Mitochondrial Boosters

Free Methods:

One-Time Purchase

Supplements

To sum it up,

Astaxanthin kicks Ass!

You now have many options to increase your Mitochondrial Biogenesis!

Mitochondria, ATP, what does it all mean?

What are Mitochondria Responsible for?

Proper levels of mROS are vital for:

How Do Mitochondria Make Energy?

What Else Damages Mitochondria?

I HIGHLY recommend you open this page: DRUGS WITH MITOCHONDRIAL TOXICITY and use “Ctrl+F” on your keyboard to search for drugs that you might be consuming.

Congratulations!

As you can see, the odds are stacked against us.

Your cells fight to survive… Why don’t YOU join them in this fight?

Now that you KNOW BETTER, I hope you take the action to DO BETTER.

1. Eat Foods that are High in Nitrates

2. Exercise

3. Sunlight

4. L-Citrulline

5. Niacin

6. Ginseng

7. Nitroxyl

That concludes the “7 Ways to Boost Nitric Oxide Naturally.”

Nitric Oxide? What’s That?

1. Cardiovascular Health

2. Better Immunity

3. Boosts Brain Function

4. Better Sleep

5. Better Sex 😮

Increased NO results in:

Hopefully now you understand why Nitric Oxide is important.

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**Your cells fight to survive… Why don’t YOU join them in this fight?**