How to FIX Your Broken Mitochondria for Limitless Energy! | Dr. Ted Naiman
Summary
TLDRThe 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
- π Overfat individuals often show higher fasting and post-meal insulin levels due to inefficient disposal of incoming fuels, indicating insulin resistance.
- π‘οΈ 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.
- π₯ 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.
- π Autoimmune diseases such as asthma, ulcerative colitis, Crohn's disease, and rheumatoid arthritis are also worsened by insulin resistance and overfatness.
- π« Despite societal pressures, it is crucial to address overfatness and insulin resistance as they are not just cosmetic issues but have significant health implications.
- 𧬠Mitochondrial health is affected by metabolic oversupply, leading to smaller, fewer, and less functional mitochondria in individuals with metabolic syndrome or insulin resistance.
- πͺ Conversely, metabolic undersupply through calorie restriction and increased exercise can lead to mitochondrial biogenesis, improving mitochondrial health and overall energy levels.
- π¦ 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.
- 𧬠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.
- π 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
π 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.
π 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.
π΄ββοΈ 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.
π‘οΈ 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.
Mindmap
Keywords
π‘Insulin Resistance
π‘Visceral Fat
π‘Metabolic Syndrome
π‘Mitochondria
π‘Subcutaneous Fat
π‘Triglycerides
π‘Lean Mass
π‘Energy Toxicity
π‘Personal Fat Threshold
π‘Waist-to-Height Ratio
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
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