Wednesday, November 30, 2022
Mitochondrial Health

This is Why You Should TRAIN Your MITOCHONDRIA! – Peter Attia Live Motivation



peter attia
Obsessed with family, archery, racing cars, Ayrton Senna, DFW, RPF, Secretariat, self-exp, CGM, fasting, rapamycin, mTOR, AMPK, autophagy, …
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First 5 Minutes Of Automated Transcript:
00:00
eight different ways that people talk
00:02
about zone two in fact just prior to
00:04
hopping on this uh instagram thing um
00:07
i was on a call with some other doctors
00:10
and and this question came up which is
00:12
well
00:12
my patients keep asking me what is zone
00:14
two and do you define it by heart rate
00:16
and
00:16
what does this mean and it’s important
00:18
to understand that the zone two that i’m
00:20
referring to
00:21
is a is a very pure definition it’s a
00:24
physiologic
00:25
definition frankly it’s a cellular
00:27
definition
00:28
um so there are uh ways that people just
00:31
say look zone two is eighty percent of
00:33
your maximum heart rate or
00:35
zone two is a certain percent of your
00:38
maximum power output or what we might
00:41
even call your functional threshold
00:42
power
00:44
i’m referring to something totally
00:46
different and it is a
00:48
cellular definition which is the
00:51
highest level of energy you can put out
00:54
while
00:55
keeping lactate below
00:58
two millivolt okay that’s a lot let’s
01:01
explain what it means
01:03
so uh anytime you’re undergoing cellular
01:06
respiration
01:08
um your body is basically converting
01:11
glucose or fatty acids into atp
01:15
and that process can be done very
01:17
efficiently
01:18
with oxygen but as the demand for atp
01:22
which is energy gets higher and higher
01:24
and higher your body has to
01:26
start making trade-offs and it has to
01:29
start
01:30
going quicker than it would like to
01:33
and not just utilize the mitochondria
01:35
and doing this process
01:36
outside of the mitochondria and in doing
01:39
so one of the byproducts of that is
01:41
lactate so we use lactate as a proxy for
01:43
any time your body is exceeding the
01:45
capacity of the mitochondria
01:47
and once you exceed about two millimole
01:51
of lactate
01:52
which is not a very high amount
01:55
certainly higher than you are at rest
01:57
but nowhere near what you would be
01:58
exerting when you do an all-out effort
02:01
you have sort of exceeded the threshold
02:03
of the mitochondria to stay
02:05
in an equilibrium where it can clear the
02:08
amount of lactate it produces
02:10
so that’s how i define zone two and when
02:13
i say i do
02:13
i don’t mean that this is my definition
02:15
i’m saying that’s the definition that i
02:16
use
02:17
personally and with my patients okay
02:21
a question that is not actually posed
02:23
there but i think it’s worth
02:24
just before we get into how often should
02:26
i do it is why does this matter
02:28
um it’s my belief that this is the most
02:31
important place to be training your
02:33
mitochondria
02:34
and if we understand that mitochondrial
02:37
function
02:38
and the deterioration of mitochondrial
02:39
function is one of the hallmarks of
02:41
aging
02:42
then anything we can do to
02:45
delay that process and enhance
02:47
mitochondrial function is going to be a
02:48
benefit
02:49
okay so how often should i do it well
02:52
we don’t really know the answer and it
02:54
probably depends in part on how
02:56
fit you are coming in so
02:59
if you take somebody who is relatively
03:02
deconditioned
03:04
they might only be able to accommodate
03:06
30 minutes
03:07
three times a week and by the way
03:11
their exertion level is going to be
03:13
amazingly
03:14
low so i prefer to do all of my zone 2
03:18
on a bike
03:19
and the reason for that is on a bike you
03:22
have
03:23
watts watts are the ultimate
03:26
metric of output which is not to say you
03:29
can’t
03:30
be just as um you know precise when
03:33
you’re using a treadmill
03:34
um but on an indoor bike trainer
03:37
uh you know putting my bicycle on this
03:39
thing called a wahoo kicker
03:40
i get you know just perfectly precise
03:43
information
03:44
and i like to really think about
03:46
everything in watts per kilo
03:48
so how many watts am i generating
03:50
divided by my
03:51
mass in kilos and when you look at
03:54
really really unhealthy people people
03:57
who are metabolically very sick
04:00
they would have a zone two threshold
04:02
meaning they exceed that two millimole
04:04
uh probably by the time they’re at one
04:07
watt per kilo
04:09
of activity conversely when you look at
04:12
the
04:12
absolute fittest of the fit so if you
04:15
look at professional
04:16
cyclists who would be about as fit as
04:18
any athlete could possibly be
04:21
they’re actually going to be closer to
04:22
about 4 watts per kilo
04:25
in terms of how much work their bodies
04:28
can do
04:29
while still keeping lactate below two
04:31
millimole
04:33
so personally i do about

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3 thoughts on “This is Why You Should TRAIN Your MITOCHONDRIA! – Peter Attia Live Motivation
  1. Thank you for sharing this. I've been following your "experiments" and investigations for years and I really see your information as the one to follow without to ask my myself is this 'noise' (as you mentioned) or not.Greetings from The Netherlands.

  2. Exercising under artificial Blue light damages the Mitochondria according to Dr.Jack Kruse. Put your equipment outside where your cells are fed by the light of the Sun.

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