How to FIX Your Broken Mitochondria for Limitless Energy! | Dr. Ted Naiman

Summary

The video discusses the health risks associated with insulin resistance and excess body fat, emphasizing the importance of reducing fat and increasing muscle mass for better metabolic health. It highlights the connection between overfatness, metabolic syndrome, and various chronic diseases, and suggests that improving mitochondrial health through diet and exercise can enhance overall well-being.

Takeaways

• 🔍 Overfat individuals often show higher fasting and post-meal insulin levels due to inefficient disposal of incoming fuels, indicating insulin resistance.
• 🌡️ Insulin resistance is a marker for overfatness and is associated with metabolic syndrome, characterized by high waist circumference, high triglycerides, low HDL, high blood pressure, and eventually high glucose levels.
• 🏥 Metabolic syndrome and insulin resistance are linked to an increased risk of various chronic degenerative diseases, including cardiovascular disease, neurogenerative diseases like Alzheimer's and Parkinson's, and cancer.
• 💉 Autoimmune diseases such as asthma, ulcerative colitis, Crohn's disease, and rheumatoid arthritis are also worsened by insulin resistance and overfatness.
• 🚫 Despite societal pressures, it is crucial to address overfatness and insulin resistance as they are not just cosmetic issues but have significant health implications.
• 🧬 Mitochondrial health is affected by metabolic oversupply, leading to smaller, fewer, and less functional mitochondria in individuals with metabolic syndrome or insulin resistance.
• 💪 Conversely, metabolic undersupply through calorie restriction and increased exercise can lead to mitochondrial biogenesis, improving mitochondrial health and overall energy levels.
• 🐦 Birds, with their high energy demands and high mitochondrial density, are noted for their unusually long lifespans, suggesting a link between mitochondrial health and longevity.
• 🧬 Genetic factors play a significant role in body fat distribution and metabolic health, with some individuals appearing thin but having high levels of visceral fat and insulin resistance.
• 📏 Measuring waist-to-height ratio and fasting triglycerides can be more informative indicators of metabolic health than BMI or appearance alone.

Q & A

What is the relationship between being overfat and insulin resistance?

Overfat individuals tend to have higher fasting and postprandial insulin levels because their fat cells, liver, and muscles are mostly full, making it difficult for the body to dispose of incoming fuels efficiently, thus leading to insulin resistance.

Why does insulin resistance increase the risk of chronic diseases?

Insulin resistance is a marker for metabolic syndrome, which is characterized by high waist circumference, high triglycerides, low HDL, high blood pressure, and eventually high glucose levels. This metabolic toxicity, with too many fuels in the bloodstream, raises the risk for various chronic degenerative diseases.

What is the connection between insulin resistance and neurodegenerative diseases like Alzheimer's and Parkinson's?

Insulin resistance is associated with a significantly higher risk of neurodegenerative diseases. For instance, individuals with the ApoE4 gene variant and insulin resistance have an approximately 50-fold increased risk for Alzheimer's dementia.

How does metabolic syndrome affect the risk of cancer?

The incidence and mortality of cancer increase with metabolic syndrome due to the chronic inflammation and hormonal imbalances that can promote tumor growth and progression.

What role do mitochondria play in energy production within the body?

Mitochondria are the energy-producing factories in most of the body's cells. They are responsible for generating the energy required for cellular functions through a process called cellular respiration.

How does metabolic oversupply damage mitochondria?

Metabolic oversupply, which occurs when there is an excess of energy intake and lack of physical activity, can lead to smaller, fewer, and less functional mitochondria, reducing their overall content and efficiency.

What is the concept of metabolic undersupply and how can it benefit mitochondrial health?

Metabolic undersupply involves reducing calorie intake and increasing physical activity, creating an energy demand that can lead to mitochondrial biogenesis, resulting in a higher number of more efficient and effective mitochondria.

Why is it important to maintain a high lean mass and low fat mass?

Maintaining a high lean mass and low fat mass is crucial for overall health and well-being. It helps improve insulin sensitivity, energy levels, and mitochondrial function, reducing the risk of chronic diseases and enhancing the quality of life.

What is the significance of waist to height ratio in assessing internal health risks?

A waist to height ratio greater than 0.5 is an indicator of potential health risks, as it suggests the presence of excess abdominal fat, which is associated with metabolic syndrome and increased risk of chronic diseases, regardless of overall weight or BMI.

How can fasting triglyceride levels be used to gauge insulin resistance?

Fasting triglyceride levels above 100 mg/dL may indicate insulin resistance and a lack of storage capacity in the body, as high levels suggest the body is struggling to process and store excess energy properly.

What are some limitations of using BMI as an individual health indicator?

BMI does not differentiate between muscle and fat mass, leading to potential misclassification of individuals with high muscle mass, such as bodybuilders, as obese, while others with low subcutaneous fat but high visceral fat may appear healthy but be metabolically unhealthy.

Outlines

00:00

🔍 Understanding Overfatness and Insulin Resistance

This paragraph discusses the spectrum of health conditions related to overfatness, from insulin resistance to type 2 diabetes. It emphasizes the accumulation of fat in various organs and tissues, which can lead to complications. The speaker highlights the societal and political issues around discussing overweight and obesity. They also mention the importance of lab work and imaging to observe the physiological changes in the body due to fat accumulation. The paragraph concludes by stressing the need for motivation to address these health issues, especially for those who may be in denial or complacent about their condition.

05:00

💉 The Impact of Insulin Resistance on Health

This section delves into the specifics of insulin resistance, explaining how it affects fasting and post-prandial insulin levels due to the body's inability to efficiently process incoming nutrients. The speaker compares the insulin levels of a lean, healthy individual to those of an average American, noting a concerning trend of increasing fasting insulin levels. The paragraph outlines the markers of metabolic syndrome, including high waist circumference, triglycerides, low HDL, high blood pressure, and high blood glucose, and links these to a higher risk of chronic diseases such as cardiovascular disease, neurodegenerative diseases, and various forms of cancer. The speaker also touches on the correlation between insulin resistance and autoimmune diseases, suggesting that weight loss can significantly improve these conditions.

10:02

🚴‍♂️ Mitochondrial Health and Its Role in Energy Levels

The speaker explores the concept of mitochondrial health, explaining that these energy-producing organelles can be negatively affected by metabolic oversupply, such as overeating and lack of exercise, leading to smaller, less efficient mitochondria. Conversely, creating an energy demand through calorie restriction and exercise can lead to mitochondrial biogenesis, improving their number and function. The paragraph discusses the difficulty of measuring mitochondrial health clinically and the theoretical benefits of having more mitochondria for overall energy levels, quality of life, and possibly lifespan. The speaker also mentions the genetic factors that can influence how an individual's body fat distribution and metabolic health appear, despite their actual health status.

🌡️ The Importance of Measuring Internal Health

In this paragraph, the speaker emphasizes the importance of not relying solely on appearance or BMI to assess one's health, as these can be misleading. They discuss the genetic predispositions that can lead to different fat distributions and the potential for individuals to appear thin yet have high levels of internal fat and related health issues. The speaker suggests using waist-to-height ratio and fasting triglyceride levels as more accurate indicators of metabolic health. They conclude by reiterating the goal of achieving the highest lean mass with the lowest fat mass, akin to the physique of a bodybuilder, for optimal health and longevity.

Keywords

💡Insulin Resistance

Insulin resistance is a condition where the body's cells become less responsive to insulin, leading to higher blood sugar levels. It is a precursor to type 2 diabetes and is often seen in individuals with excessive fat, particularly visceral fat. In the video, insulin resistance is discussed as a marker for being 'overfat' and is linked to a variety of health complications.

💡Visceral Fat

Visceral fat is the fat that surrounds internal organs in the abdominal cavity. It is particularly harmful because it is associated with increased risk of metabolic syndrome, type 2 diabetes, and cardiovascular diseases. The video emphasizes the negative impact of visceral fat on overall health and its role in insulin resistance.

💡Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that occur together, increasing the risk of heart disease, stroke, and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. The video links metabolic syndrome to insulin resistance and excessive fat accumulation.

💡Mitochondria

Mitochondria are the energy-producing organelles within cells. The video explains how metabolic oversupply, from overeating and lack of exercise, damages mitochondria, reducing their number and efficiency. Conversely, increasing physical activity and reducing calorie intake can enhance mitochondrial function and quantity, improving overall health and energy levels.

💡Subcutaneous Fat

Subcutaneous fat is the fat stored directly under the skin. While it is less harmful than visceral fat, it can still contribute to insulin resistance and metabolic syndrome if present in excessive amounts. The video discusses how some individuals may appear thin but still have unhealthy levels of subcutaneous fat, affecting their metabolic health.

💡Triglycerides

Triglycerides are a type of fat found in the blood. High levels are often a sign of metabolic syndrome and can increase the risk of cardiovascular disease. The video mentions that fasting triglyceride levels are a good indicator of insulin resistance and overall metabolic health, with levels over 100 being problematic.

💡Lean Mass

Lean mass refers to the weight of muscles, bones, organs, and other non-fat tissues in the body. The video highlights the importance of having high lean mass and low fat mass for optimal health, as more muscle mass can improve insulin sensitivity and overall metabolic function.

💡Energy Toxicity

Energy toxicity occurs when the body has an excess supply of energy (calories) relative to its demand. This can lead to fat accumulation, insulin resistance, and damage to mitochondria. The video explains that managing energy intake and increasing physical activity can help mitigate the effects of energy toxicity.

💡Personal Fat Threshold

The personal fat threshold is the concept that each individual has a limit to how much fat their body can store subcutaneously before it starts accumulating in more harmful places like the liver and muscles. The video mentions that this threshold is highly genetic and varies among individuals, influencing their risk of developing insulin resistance and other metabolic issues.

💡Waist-to-Height Ratio

The waist-to-height ratio is a measure of abdominal fat. It is calculated by dividing the waist circumference by height. A ratio higher than 0.5 indicates excessive abdominal fat, which is associated with increased health risks. The video suggests this measurement as a useful tool for assessing metabolic health, regardless of overall body weight.

Highlights

Insulin resistance is a marker for overfatness, associated with metabolic syndrome.

Overfat individuals have higher fasting and postprandial insulin levels due to inefficient fuel disposal.

Fat accumulation in storage depots like fat cells, liver, and muscles leads to increased insulin requirements.

Fasting insulin levels have been increasing over the years, indicating a growing trend of insulin resistance.

High waist circumference, triglycerides, low HDL, high blood pressure, and glucose are signs of metabolic syndrome.

Insulin resistance raises the risk for chronic degenerative diseases such as cardiovascular and neurogenerative diseases.

APOE e4 gene combined with insulin resistance significantly increases the risk of Alzheimer's dementia.

Metabolic syndrome is linked to higher incidence and mortality rates for various forms of cancer.

Insulin resistance is a driving factor for chronic degenerative diseases including osteoarthritis and autoimmune diseases.

Fat loss can improve almost every autoimmune disease by reducing metabolic toxicity.

Mitochondrial health is compromised by metabolic oversupply, leading to smaller, less efficient mitochondria.

Regular exercise and calorie restriction can increase mitochondrial biogenesis, improving overall health.

Higher lean mass and lower fat mass are associated with better mitochondrial function and quality of life.

Genetic factors influence the distribution of body fat and individual metabolic health can vary despite similar appearances.

Waist to height ratio and fasting triglycerides are better indicators of internal health than BMI or appearance.

The goal is to optimize mitochondrial health through diet and exercise to improve energy levels and overall well-being.

Transcripts

for somebody who is somewhere on that

Spectrum which is most people from

insulin resistance all the way to type 2

diabetic and they've now gotten to the

point where their fat cells have been

you know enlarged they have visceral fat

their livers taking on fat their

muscles talk about some of the

complications to give people the

motivation to do what we're talking

about today who feel like okay this is

just who I am we're in this world today

where it's Politically Incorrect

to you know point out people that are

overweight

obese so there's that whole layer on top

of it as well but there is things like

lab work and scans MRIs Dex of skins we

can see biological physiologic changes

in people when they are accumulating

this fat through their body so let's

talk about why if somebody's just that

point and they're kind of on the fence

here they want to take care of that it's

not something just to let go right right

right okay so insulin resistance right

anyone who's overfat uh their fasting

insulin will be higher than it should be

their post prand insulin will be higher

than it should be and that's basically

because they can't dispose of incoming

fuels very well because their fat cells

are mostly full their liver is mostly

full their muscles are mostly full and

and the Fuller these storage Depots get

the higher your insulin has to be to try

to clear fuels out of the circulation

but it can't so if I have someone who's

super lean and super healthy and has

very small fat cells and tons of muscle

and this healthy body building person

their fasting insulin might be a one

right but then like average in the US uh

uh 15 years ago it was n eight or nine

now it's like 12 or 13 uh fasting

insulin normal just keeps going higher

and higher and higher I've got patients

who when they're fasting insulin's 30 or

50 or 70 now I don't even measure it

anymore because it's just you know if

your triglycerides are too high and your

waist recover is too high your fasting

insulin is going to be too high and who

cares we already knew that so but this

insulin resistance is really just a

marker for over fatness and that's your

metabolic syndrome these people have you

know metabolic syndrome is high waist

circumference measured at the belly

button uh high triglycerides low HDL

high blood pressure eventually high

glucose and it's really a metabolic

toxicity where you have too many fuels

in the bloodstream all the time and over

time this raises your risk for every

single chronic degenerative disease you

could possibly name cardiovascular

disease uh radically higher with insulin

resistance uh neurogenerative diseases

like Alzheimer's Parkinson's ALS way

higher with if you're insulin resistant

if you're a apoe 44 and you're insulin

resistant you've got like a 50x risk for

Alzheimer's demena it's absolutely

absurd cancer risk all of your uh

incidence of cancer goes way up with the

metabolic syndrome cancer death go way

up with met syndrome any form of

cardiovascular major adverse

cardiovascular event heart attack

Strokes coronary disese way higher with

metabolic syndrome insulin resistance

drives every single chronic degenerative

disease you could think of

osteoarthritis also your common ailments

your uh acid reflux and your joint pain

and your back pain and your heartb brain

and your autoimmune diseases asthma

ulcer of colitis Chronos disease

rheumatoid arthritis you can look at

symptom scores of autoimmune disease and

fasting insulin and it's just a straight

line going up the more insulin resistant

you are the worse your autoimmune is

going to autoimmune disease is going to

be fat loss via any mechanism improves

almost every autoimmune disease full

stop um so this overfatness and insulin

resistance and energy toxicity drives

all these chronic diseases um pretty

much everything you could think of the

other thing that happens and we can't

even really measure this is mitochondria

okay so you know about 10% of your body

mass should be mitochondria these are

the energy producing factories in all

the cells of your body right or most all

the cells of your body and when you have

a metabolic oversupply to your

mitochondria basically if you're eating

too much and not moving enough so

there's just always too much energy

present which is what you have with

metabolic syndrome or insul resistance

this metabolic oversupply damages your

mitochondria you get smaller

mitochondria fewer mitochondria lower

mitochondrial contents lower

mitochondrial function if I do a muscle

biopsy on a type two diabetic who's

horribly energy toxic they everything

about their mitochondria is worse fewer

smaller uh less contents less active

less everything um the actual mass of

mitochondria in their body goes in uh

you can actually

build up your mitochondria with

metabolic under Supply so if I you know

shave my calories way down and then do a

ton of exercise and have an energy

demand if I'm basically under supplying

and I need way more energy oh the exact

same thing gets driven in Reverse your

mitochondria uh you undergo

mitochondrial biogenesis you could like

double the number of mitochondria you

have a healthy person who trains

regularly has good bi compensation might

have twice the mitochondria of the

diabetic the mitochondria are also

bigger more effective um more efficient

larger contents larger mitochondrial act

anything you can measure about

mitochondria is better this is stuff

that you can't evaluate in the clinic or

on your own this is just a pure research

level thing we have to do muscle

biopsies and then do this fancy

mitochondrial DNA analysis or look at it

under scanning electron micros Scopes or

just do some crazy research stuff to

even know this is happening but you're

thin and ripped and jacked bodybuilder

uh is going to have way better way more

mitochondria uh because of metabolic

under Supply they're demanding way more

energy and they're providing way less

energy versus your diabetic who's the

exact opposite and this affects every

part of your life uh it's just general

uh energy levels people come in they're

like I'm just tired all the time I'm of

course I can't exercise I'm just

exhausted I'm tired when I wake up I'm

tired when I go to bed I'm tired all the

time when I try to work out I'm pretty

feeble I can't generate a lot of wattage

it's everything makes me tired I'm

depressed uh th that this is this like

mitochondrial thing that I don't even

have a way to evaluate in the clinic I

just know it's happening I just know

you've broken these mitochondria with

metabolic over Supply basically eating

too much and moving too little um and I

also know that these people who are like

wow you know what I changed my diet and

exercise I lost a bunch of weight and

now I feel amazing like my energy level

just skyrocketed I feel like I could

just run through a wall and uh you know

it's everything I do is easier and

better and I feel better uh a lot of

this is mitochondrial except it's purely

theoretical there's absolutely no way

for you to know how this is happening or

what's going on all you can do is eat

less calories so you're under supplying

and just be as thin as possible

and then move more you know cardio

resistance general movement to demand

more energy and that is going to

optimize your mitochondrial Health

except it's just it sounds like a woo

thing because we don't have a test for

that there's no way to evaluate you

can't just measure your mitochondria

with like a measuring tape um you can't

just do a blood test so this is like it

sounds stupid it sounds like like energy

you know when people talk about energy

and and things of that you can't see or

measure it just sounds like a bunch of

wool woo and garbage and so I

kind of get that and it sort of is

because you can't actually really

evaluate this but the general concept is

the thinner and more insulin sensitive

you are and the more you move and the

more muscle you have uh the better your

quality of life is going to be in every

way you're just going to have more

energy you're going to be able to pump

out more wattage you're just going to be

able to do more stuff and a lot of that

is mitochondrial but you'll never be

able to actually evaluate that so once

again like like your goal is to always

have the highest lean mass and lowest

fat Mass your goal is also to have the

most

mitochondria um you know this is this is

probably why birds live longer than any

other animal way out of proportion to

how long they should live right so like

you have this uh graph of like how long

mammals live based on their size and all

these things but then like birds are

just way off the curve because they're

just like living insane lifespans for

their size their brain size and their

body size they should absolutely not

live as long as they do and the reason

is they just have crazy amounts of

mitochondria and huge mitochondrial

densities and it's because they have to

freaking fly right when you're flying

your strength to weight ratio is off the

charts the amount of wat you have to

immediately pump out all the time is

crazy they're always just trying to get

enough calories to get by right so it's

this super high mitochondrial density uh

that is probably part of why they have

this these incredible lifespans and if

you had to like generate generate enough

wattage to lift your body off the ground

you know 10,000 times a day or whatever

these birds are doing uh it would be a

crazy demand for energy um that you

would really struggle to match with your

diet like if you look at a hummingbird

and the amount of uh energy flux going

through that hummingbird every day is

absolutely insane every single day they

eat so many calories that they get an

extreme case of fatty liver and then

every single day they just burn off like

an absurd amount of calories and then

they just have these crazy mitochondrial

densities in the really long life spans

and it's all just very high energy flux

they're eating a lot and burning a lot

and so the the point here is that if you

can uh demand a bunch of energy from

your body but then not over Supply it

metabolically you're just going to get

more and more mitochondria which is

going to help your entire lifespan and

your health span and everything's going

to be better one thing I want to add to

that too is somebody who's tuning in and

they're looking at themselves in the

mirror and saying okay I'm not overly

fat my energy is okay I don't really

need to worry about this there is a

genetic Factor as well and you might not

have a lot of subcutaneous fat that

shows but yet you can still be a

metabolic mess inside and this stuff can

still be happening yeah absolutely right

some people have just genetically very

little subcutaneous fat um this is the

personal fat threshold it's super

genetic uh look at people from Southeast

Asia um they will never ever get a bunch

of uh excessive subcutaneous body fat so

they look pretty thin but if you

actually measure their waist

circumference at the belly button it's

like way bigger than it should be

they've got this little pot belly um and

then if you scan them and look at

visceral fats way higher percentage than

it should be and I have patients from

Southeast Asia they're from India or

some other countries they look thin

they're maybe one pound overweight they

might even have a normal BMI but they're

internally overfat and horribly diabetic

I have patients who uh gained uh just

five pounds of abdominal fat they're

horribly diabetic they lose it they're

non-diabetic and they look skinny sort

of skinny fat the whole time like you

can barely even tell so yes if you have

have genetically low subcutaneous body

fat it's really tough to know uh I also

have patients who have a lot of

subcutaneous body fat and they look kind

of fluffy all the time but their

triglycerides are very low their A1C is

low their fasting glucose is low

everything's fine and they just have

more insulation because you know their

their ancestors have been living in

Northeast Asia for the past you know

50,000 years and so they just store more

suban fat so there's these major genetic

factors and you could actually be fairly

sensitive

at way higher body fat percentages or

super diabetic at way lower body fat

percentages it's just like BMI BMI

doesn't tell you what percent is muscle

and what percent is fat so on a

population basis it's helpful but on the

individual basis it's crap because your

bodybuilder is going to be obese on BMI

and they have no body fat uh same thing

with appearance it's a little bit

deceiving uh a better option is to

measure your waist to height ratio you

measure your waist circumference right

at the belly button basically abdomen

fully relaxed standing up uh you measure

your waist circums right at the belly

button that should be less than half

your height if it's over that you're

probably in trouble uh no matter what

your weight is no matter what your BMI

is and so this is one good thing to

measure I also really like fasting

triglycerides you don't want to be over

a hundred um fasting triglycerides over

100 you're probably somewhat insulin

resistant you're somewhat running out of

storage room uh lower is better so those

are two really good ways to uh know how

you're doing internally good point

mentioning the fact that it goes both

ways that somebody could look overweight

and actually be metabolically healthy as

well if you enjoyed that clip you're

going to want to head over here and

catch a full episode I'll see you over

there your whole goal in life is to get

the highest lean mass at the lowest fad

Mass basically you want to be a

bodybuilder so if I just snap my fingers

and you're a bodybuilder you have very

little body fat tons of muscle this is

the