I’ve always found nutrition to be a bit of a mess. On one hand, it’s simple and straightforward. Author, Michael Pollan, captured this with: “Eat food. Not too much. Mostly plants.” As far as advice goes, it’s pretty good.
But who gets to decide how much is too much? Or too little, anyway? I would gladly hand this mic over to your mitochondria but, in spite of their amazing gifts, mitochondria don’t speak English.
The “powerhouse of the cell,” does plenty of work in spite of any linguistic shortcomings. Like a boiler that converts energy into steam (or a nuclear power plant that energy into steam, or a solar plant that… hold on, we’re still doing steam!?), mitochondria convert the energy stored in chemical bonds into ATP, which is a high-octane energy source required for processes within the cell and, of course, for contracting your muscles. In other words, if your mitochondria are sick, you can’t catch sick pumps.
Going back to our nutrient vat concept, more is not always better. When mitochondria are drowning in more energy substrates than they can efficiently use or store, it’s stressful because they’re still the ones managing the workflow.
If you remember the video game Tapper, you’ll recognize that:
- You’re due for a cervical/prostate cancer screening
- You can only throw so many mugs back at the bartender before he gets overwhelmed and starts making mistakes
On the other hand, when mitochondria lack the building blocks and co-factors that come from healthy fats, fibre-rich carbohydrates, and colourful, nutrient-dense plants, they feel stress in other ways. There’s a sweet spot.
Even in the presence of balanced nutrition, movement still provides the signal for what systems to build. Aerobic training encourages cells to improve oxygen use and build more mitochondria, not to mention greater vascular and enzymatic infrastructure. Resistance training builds the engine by supporting muscle mass, glucose regulation, and metabolic flexibility – the ability to shift easily between carb and fat (among other) sources. As an example, endurance athletes with poor fat oxidation abilities have to exclusively guzzle glucose gels. I mean, most do, but fat-adapted athletes can eat less total food by including more (energy-dense) fats. And that leads to fewer rumbly tummies. So, if you’re trying to finish a race without poop in your shorts, better metabolic flexibility can help. And if you’re just trying to get down the block without needing to refuel, same deal. Drawing more energy from stored fat is a massive advantage.
Thinking like a (well, your) mitochondria is helpful. Certainly when compared to thinking like a fitness influencer or “reply guy” in the comments section. Here, it’s all about what has you feeling your zestiest. That’s what I want for you. And the highly individual solution is probably hidden within a variety of physical challenges and a strong ratio of nutrients to calories relative to energy needs. You’ve simply got to try different strategies out and evaluate them based on what works for you.
Oh, one more thing: Exercise, fasting, cold, heat, mental effort, and other fluctuations can all create useful stress signals, but those are just signals. For adaptation to take hold, you need quality sleep, a great base of low-intensity movement, and the ability to manage stresses like a boss.
With gratitude (and a hell yeah!),
GG
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