Hello and welcome to Kyäni Wellness TV. My name is Dr. Andreas Boettcher, member of
the Scientific Advisory Board here at Kyani. And in today’s video, I want to break down
the importance of mitochondrial health, why it matters and how it’s critical if you truly
want to redefine how you aged. Stay tune. [00:00:24]
[music] [00:00:39] Now, in today’s video, we’re going to talk
about the vital importance of mitochondrial health and why it matters. And it’s really critically important that
you seriously take a look at today’s information that I’m about to share with you because it
truly can redefine how you can age. Because there’s so much happening at a cellular
level every single day that determines how you operate and how effectively you age. And your mitochondria represent the powerhouse
of the human body. It’s where your body derives its energy to
think, to act, to move, and to do every single function that we often take for granted unconsciously. So, it’s absolutely critical that we pay attention
to the choices that we make every single day and ask ourselves, “Are we fueling our body
for success? Are we refueling our body at a cellular level
providing the vital micronutrients it needs to do its daily functions?” Now, before we break down on some of the things
you can do and some of the things you should avoid. Let’s talk about mitochondria and the role
in and of itself. And as I mentioned to you already, it’s the
energy powerhouse of the cell. It’s also where you produce your cellular
energy, your ATP, your Adenosine triphosphate. It maintains healthy glutathione levels. Glutathione represents the master antioxidant
of the human body. So, it’s incredibly important there. It helps you protect your DNA which we talked
about in last week’s episode about telomere health and chromosomes and so forth. It also signals cell reproduction, it activates
cell apoptosis which basically is pre-programmed cell death to rid your body of cells that
are broken and have malfunctioned, inducing cell death, so they can be replaced with healthy
cells. It also maintains the cell electrical-chemical
activity. It also serves in cleansing the liver and
detoxification, and hormone balance just to name a few. This is by no means a complete list. In fact, I had a hard time narrowing it down
even to the ones that you see here, it’s so critically important. And here’s some actual…I debated on what
I wanted to call this section here. And I was gonna call it the mitochondrial
fun facts, but I don’t want to make light of how important the mitochondria are for
your health and well-being. It’s so important that it occupies up to 25%
of the cell’s volume. Now, I want you to put that into perspective
when you think that the body has anywhere, depends on where you read, over 40 to 70 trillion
cells that make up the human body. And cells contain anywhere from 1,000 to 2,500
mitochondria per cell. So, you can start to do the math and figure
out how many that are actually inside your body. Now, the average cell uses about 10 billion
ATP molecules per day. And I’m gonna come back to that in just a
moment. But that’s an exorbitant amount and a number
for anything that you can imagine at any given time. There are about 250 grams of ATP in cells,
and this represents about 4.25 watts which is the equivalent energy that’s found in a
AA battery. Now, every day, a healthy person, this is
the operative word, a healthy person produces approximately 1,200 watts and the brain uses
70% of the ATP produced, thus there is a strong correlation in mitochondrial dysfunction in
neurodegeneration like your Alzheimer’s, Parkinson’s, and so forth. Not to mention, this is a huge area of research
today as it relates to cancers. It’s being more and more seen as a metabolic
disease than anything else. And I’ll probably do episodes on that in the
future. So, needless to say, it’s quite important
to maintain your mitochondrial health. Now, there are some lifestyle choices that
destroy your mitochondria ability to function and to do all of the things that we just talked
about. And they’re no two different than the things
that I discussed as it relates to your telomere health in the previous episode; stress, alcohol,
tobacco, poor diet that’s heavy in processed foods, sugar, being overweight, and lack of
vigorous exercise. See, this is the thing that always kind of
cracks me up in the biohacking world is that everything always comes back to eliminating
these things, maintaining a healthy weight, eating plenty of fruits, eating plenty of
vegetables, eating plenty of good sources of protein and healthy fats, and have healthy
stress management. It really comes down to that. It doesn’t have to be any more difficult than
that. And then adding in proper supplementation
wherever needed and necessary to provide the micronutrients that most people are not getting. And so here’s the thing, what can you do to
protect your mitochondrial health? Well, you got to ditch the dirty stuff, buy
organic. You know, hormones, and pesticides, and chemicals,
and pollution all wreak havoc on the delicate mitochondria. Eat the rainbow, plenty of fruits, plenty
of colorful, plenty of vegetables to get the antioxidants, the polyphenols, the bioflavonoids
that the body needs to help protect these delicate cells and supply the vital nutrients
that they need, protect them from damage, from free radical, protect them from inflammation,
and supply the micronutrients, the building blocks for this powerhouse cell to operate. Eat healthy fats. Omega-3s are incredibly important for maintaining
the protective outer layer of the membrane of the mitochondria, and in particular, in
reducing inflammation. Inflammation is absolutely detrimental to
your mitochondrial health. So, you want to have a very low inflammatory
diet that are rich in the things that I pretty much just basically talked to you about. Bone broth and collagen supply the essential
amino acids in gut health and immunity that are absolutely critical to helping to protect
your mitochondria. And intermittent fasting is a great tool to
helping to preserve not only your telomere health, your mitochondrial health, and you’re
gonna see in the next week’s episode, also your stem cell health, very important there. And having a calorie restrictive diet, you
don’t necessarily have to do this for many days on end to reap the benefits. You know, I on average eat about 2,000 to
2,300 calories a day. That’s about it. I’m pretty consistent with that number. But then I’ll take a Sunday where I might
only eat 1,100. I’ll reduce the amount of protein that I’m
having that day to give my digestive system a break. I’m not working out that day. It’s kind of a recovery day. I’ll just see plenty of fruits, plenty of
vegetables, and some healthy fats, and that’s about it. And then I’ll cap it off at about 1,100, 1,200
calories, and I’m good. And I’ll just do some intermittent fasting. Go to bed on Saturday night, latest meal on
Saturday night would be about 8:00, and then I would wait till about 3:00 on Sunday before
I start eating the things that I just did. It’s a great way to reset your system, induce
autophagy helping the body to eliminate cells that have gone bad, inducing apoptosis, and
protecting stem cell health, boosting mitochondrial health, and assisting your telomere health. Excessive calories is one of the most detrimental
things that anyone can do when it comes to any of these elements of aging well and aging
properly. Telomeres, mitochondria, stem cell health,
free radical production, inflammation, and so forth. So, I’ll probably, now that I think about
it, do an episode on why calories do matter regardless of what diet that you follow when
it comes to aging well and protecting these vital elements. So, let me know what you think. Post a comment if you’d like to see an episode
on that as well. And then vigorous exercise. You know, your body is a miracle. When you demand more of it, your body responds
by giving more of what you need to perform. This is one of the biggest benefits of training
that athletes do is that they boost their body’s ability to oxidize fats for fuel to
be able to utilize less glucose to be able to build more mitochondria health to build
more muscle tissue, to build more muscle tissue, tendon or ligament strength, bone strength. All of these things you can train your body
to do so that it would produce more of what you need and that’s really what the benefit
of training is. And so vigorous exercise, in particular, high-intensity
interval training has really been shown to increase the density and the rebuilding and
the biogenesis of mitochondria. Very important as it relates to because, again,
this is where the ATP is produced and where you get your energy from. And so I’m going to show you a bit of a complex
chart here and I just want you to bear with me for a moment because I’m gonna simplify
this because this in and of itself can be quite overwhelming. But what we’re talking about here is the mitochondria,
the mitochondria outer membrane and the layer here. Here’s the inner membrane of the mitochondria
and what you see here basically is how ATP is produced, the biochemistry behind it. And so the reason why I’m showing this to
you is that I want you to take a look and see the numerous amounts of micronutrients
that are necessary to allow this process to even occur. And up here you’ll see here free fatty acids
and Pyruvate. And Pyruvate basically is broken down from
glucose. Your body can produce ATP from basically two
sources, glucose and free fatty acids. Now, glucose breaks down into Pyruvate, comes
down through the membranes, connects with Vitamin B1, B5 to form the Acetyl CoA which
enters the Krebs cycle which produces the NAD and NADH, and produces ATP, kicks it off
at the same time, enters into the electron transport trains, works with other vital micronutrients
again, Taurine, Vitamin E, cofactor, CoQ10, even some caffeine, selenium, B2. All of these things play a vital role in producing
more ATP. Now, glucose on average produces anywhere
between 34 to 38 ATP per molecule. Free fatty acids due to their long carbon
chains go through a different process. They use L-Carnitine to transfer through the
membrane because they can’t go through the cell in and of itself. And this is why in essence, supplementing
with L-Carnitine is really helpful if you want to lose fat, to burn fat, to have that
fat metabolism kick in. And carnitine is rich in animal source protein. So, this is one of the caveats to someone
being on a vegan diet is making sure you’re getting enough carnitine to help shuttle the
free fatty acids so that you can get the fat-burning effect that you want because most people don’t
want just weight loss. They want fat loss. They want to get rid of the fat. And so this is gonna be really important. So, carnitine, acetyltransferase, one, helps
to shuttle the free fatty acids across the membrane and then it goes through the inner
membrane through the carnitine acetyltransferase number two and basically kicks off at ATP,
it uses ATP as energy, kicks it off, forms the free fatty acids, goes through a process
of beta-oxidation to perform AcetylCoA. Now, the reason why I’m breaking this down
a little bit is that what’s fascinating is that the carbon chains in and of itself can
be used to recycle as more carbon as sliced off, off of a 16, or 18, or 20 carbon chain
free fatty acid. You know, pairs keep sliced off if you will. And every time one slices, that pair slices
off, it kicks off an AcetylCoA. AcetylCoA is really what’s critical in the
formation, as it enters the Krebs cycle to generate and create the ATP. Make a long story short, and this is a big
proponent in what a lot of people on the ketogenic lifestyle or ketogenic diet talk about in
how you can get more sustained energy because in essence, as opposed to 34 or 38 ATP produced
per, you know, glucose molecule per fatty acid, you could kick off anywhere between
140 and 160 ATP per free fatty acid. So, there is a strong high yield. Now, I don’t operate on a completely ketogenic
diet, I don’t mind healthy fats, you know, like your avocados, or your MCT oils, or your
coconut oil, or avocado oil, or macadamia nuts, or walnuts. I don’t mind those or your wild Alaskan salmon. I just eat them as normal. I don’t really go out of my way because I
still want to maintain healthy levels of protein to retain muscle tissue and muscle growth
and making sure that I have that toned physique that I want to be able to maintain so I can
do all the active things that I do in my lifestyle. And I’ll do that for another episode on the
different diets and what those choices are, but this is a big argument that a lot of people
in the ketogenic world talk about because it kicks off so much ATP. Now, the downside that I see with a lot of
ketogenic and where I’m going with this long belabored point so thank you for your patience
is that many will avoid fruits and vegetables. And as a result, they’re not going to be getting
the vitamin B1, the B5, the C, the B2, the B7, maybe even some of the minerals like selenium
even could be low. And a lot of people are low on zinc, especially
if you work out a lot, you sweat, it goes right out of you every single time you workout. B12 can be low especially for those who are
on vegan diets. And so all these vital micronutrients that
are critical for the synthesis of ATP can be lacking and as a result, can inhibit the
mitochondria from functioning properly in getting you the biggest bang for your buck. So, it’s very important that you maintain
your micronutrient levels so that the mitochondria can do what it’s designed to do. So, I hope you found this to be helpful. I tried to simplify this as much as possible. And of course, it’s much more complicated
than this. However, I hope you get the point. The importance takeaway here are the vital
needs of micronutrients, and the generation of ATP, the different types of fuel sources,
and the choices that you have and how you can use them. And the beautiful thing about exercise and
training is that you can make this entire process more efficient. And that’s why this is one of the biggest
benefits to exercising on a regular basis. So, what are some of the supplements that
you can use for mitochondrial health? Well, CoQ10 is a big one as you saw. It’s basically everything you saw here in
the chart. The L-Carnitine which helps to shuttle the
fatty acids into the mitochondria, D-ribose which is a raw building block or material
for the ATP molecule in and of itself, and of course, mineral levels, magnesium, zinc,
sulfur, and selenium are very important and Omega-3 fatty acids which I already mentioned
help to basically build up the mitochondria’s protective membranes and, in particularly,
help reduce inflammation. That is probably the biggest thing about the
Omega-3 fatty acids. And along with vitamin E. Vitamin E is really
important especially tocotrienols, and having the right ratio of Delta to Gamma ratio, usually
90 to 10 ratio is kind of what you’re looking for really all help to manage healthy inflammation
levels and provide a protective shield if you will to the mitochondria. Of course, all of the B vitamins which I mentioned
to you already and Alpha-lipoic acid is something that I also supplement with. It’s also a fat-soluble antioxidant, very
important for maintaining this health. It also combines well within acetylcysteine
in the production of glutathione. So, those are some of the big ones. I do like to use acetylcysteine. I do like to use Alpha-lipoic acid. I like using whey protein as well because
it helps to generate glutathione and it helps to provide some of those protective effects
that I’ve been mentioning on the mitochondria. And of course, many of these things you’ll
find here at Kyäni in our supplement line and never forget mother nature of course. You can’t out supplement a poor diet. You got to put it all together. Many people aren’t getting the micronutrients
that are found in our triangle of health on a consistent basis every single day so their
mitochondria, and their telomeres, and stem cells, and everything else can function properly. And then they often wonder why they’re not
feeling well and run to the doctor and think the orange bottle can somehow replace not
doing these things. And as a natural health care provider, I always
focus with my patients on challenging you to take care of these elements first. Do it consistently for long enough and allow
your body to heal and I think you may be surprised that you just may not need that orange little
bottle. And always challenge your doctor to helping
you get off of these orange little bottles and how you can restore your health by doing
the very foundational elements that the body was designed to do. I hope you enjoyed today’s episode. Make sure you subscribe to this channel if
you’re loving the content, and of course, provide any comments, feedback suggestions. We have new future episodes below and I look
forward to seeing you again in another episode.