How to Give Yourself a Metabolic Tune-up

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Are you tired and worn out?

Do you have sore muscles, fatigue, and brain fog?

If so, you might have metabolic burnout!

Imagine if you could find a way to tune up your metabolism, increase your energy levels, think clearly, and feel less achy.

Imagine if you could prevent diabetes, heart disease, Parkinson’s disease, and dementia.

Imagine if you could heal fibromyalgia and chronic fatigue syndrome.

Imagine if you could get to the roots of aging, slow the whole process, and eliminate most age-related diseases.

These aren’t just fantasies.

All these things are possible—if you give yourself a metabolic tune up.

You might have heard of the rats fed high doses of resveratrol, the plant compound found in red wine. But did you know that those rats lived 30 percent longer than their peers – the equivalent of an additional 120 human years -- even though they ate a bad diet.

In fact, they became fitter and lost weight even while eating a poor-quality, standard American diet.

How could they eat high amounts of bad food and not exercise, yet still become fitter, AND live 30 percent longer than the average rat?

One word: MITOCHONDRIA -- the source of your energy.

The resveratrol protected and improved the function of the mitochondria through its effects on special master-aging genes.

So what are mitochondria and what do they have to do with having more energy, losing weight, and living to be 120 years old without any disease?

Today you will learn the answer to that question. And I will provide you with 8 tips you can start using today to give yourself a metabolic tune-up and boost your energy metabolism.

The key to more energy lies in providing your mitochondria the right environment to thrive. When you do, you can boost your energy metabolism. Doing this is the 6th of the 7 keys to UltraWellness, and it is absolutely essential if you want to obtain optimal health.

So let’s look at what mitochondria are and what they do.

What Are Mitochondria?

Mitochondria are the little factories in our cells that take the foods we eat and the oxygen we breathe and convert them into energy. That energy is called adenosine triphosphate, or ATP, and it is used to support every function in our body.

Each cell holds hundreds or thousands of mitochondria; they are found in greater amounts in active organs and tissues such as the muscles, heart, and brain. In fact, we have more than 100,000 trillion mitochondria in our bodies, and each one contains 17,000 little assembly lines for making ATP.

Why are these are these little energy factories so important to your health?

The answer is simple: Mitochondria are the place where metabolism happens.

When your mitochondria aren’t working properly, your metabolism runs less efficiently or can practically shut down.

Problems occur because these powerful energy producers are VERY sensitive to damage.

And when they are damaged, you suffer all the symptoms of low energy—fatigue, memory loss, pain, rapid aging, and more.

Fatigue is the most common symptom of poorly functioning mitochondria, and it is the reason we tend to poop out as we age. We add constant insult and injury to our mitochondria, and this causes them to break down and stop producing energy.

The main way your mitochondria are damaged is by uncontrolled oxidative stress. That may sound complicated, but in reality we are all familiar with “oxidative stress” even if some of us don’t know what the term means.

Oxidation is the rust on our cars, the brown color that appears on an apple when cut and exposed to air, the rancid vegetable oil in our cupboards, even the wrinkles that form on our skin.

What most of us don’t realize is that our own tissues are rusting, our own fats are going rancid, and our brains are melting as we go about our daily life.

What starts this process is some insult—too many calories, smoking, a sunburn, exposure to toxins, anti-nutrients, sugar, and more—that tips the balance, starting a chain reaction of cellular and tissue damage that leads us down the long road to weight gain and chronic illness.

The ultimate outcome of oxidative stress and the resultant loss of energy is death!

But the good news is that we can counteract the damage by giving ourselves a metabolic tune-up.

Let me explain ...

What Is a Metabolic Tune-up?

Dr. Bruce Ames, a renowned scientist from the University of California, Berkeley, has spent the last decade discovering how we can give ourselves a metabolic tune-up.

In one study, he gave two compounds to old rats who were tired, wouldn’t get on their treadmill or swim very far, and couldn’t find the cheese in the maze. These compounds make mitochondria run better, boosting metabolism.

They are alpha-lipoic acid and acetyl-L-carnitine.

Overnight, these old rats became young rats. They got onto the treadmill, swam long distances without fatigue, and could easily find the cheese in the maze, just like their young, healthy counterparts.

How could that happen?

Well, Dr. Ames simply gave the cells the raw materials they need for optimal function. That’s it!

You can do this too, and the process is very simple ...

First, find the things that damage your metabolism and mitochondria, then eliminate them.

Second, give your body the things that help mitochondria function optimally.

Here’s how you do that.

8 Tips for Giving Yourself a Metabolic Tune-up

The first step to giving yourself a metabolic tune-up is locating and eliminating the causes of damage to the mitochondria:

    Eat less processed food, junk food, sugar, and empty calories. In fact, you should really avoid these things altogether.

    Detoxify by getting rid of environmental and internal toxins.

    • Cool off the inflammation in your body.

    • Balance your hormones.

Once you’ve done that, you need to boost your mitochondrial function and provide the mitochondria with the correct environment to thrive:

    • Try interval training, which increases the efficiency and function of your mitochondria, and strength training, which increases the amount of muscle and the number of mitochondria.

    • Eat whole, real, colorful plant food. That’s eight to 12 servings of fresh vegetables, fruits, beans, nuts, seeds, and whole grains every day. These foods are full of antioxidants and phytonutrients.

    • Take mitochondria-protective and energy-boosting nutrients such as acetyl-L-carnitine, alpha-lipoic acid, coenzyme Q10, N-acetyl-cysteine, NADH, D-ribose, resveratrol, and magnesium aspartate.

    • Increase your intake of omega-3 fats to help build your mitochondrial membranes.

Taking care of your mitochondria and giving yourself a metabolic tune-up will allow you to increase your energy, lose weight, and age well. It is a cornerstone of creating lifelong vibrant health.

Now I’d like to hear from you ...

Have you experienced burnout and fatigue? What was that like?

What do you think about the idea of giving your metabolism a tune-up?

Do you believe that supplements can help you optimize biological function?

Please let me know your thoughts by leaving a comment below.

To your good health,

Mark Hyman, M.D.

 

I believe all the research and have tried for years now to implement this and similar programs due to my chronic fatigue, memory/thinking issues and much, much more. I have read UltraMind and ordered the supplements package plus a few others according to the tests in the book. After just 2 days on the supplements I developed intestinal difficulties, including, by days 4 and 5, cramping nearly to the point of me passing out from the pain. I tried twice to call someone on the supplement line, could only leave a message. Only once did someone try to call me back, but I was at work. I've cut back to smaller doses less often, but don't know if it's doing any good at those amounts and lesser frequencies. I'm now very stiff and sore and experiencing edema. I feel very much left out on my own because I can't afford to join the membership site that would allow me access to assistance.

by opus88 at 07:22 AM on 08/02/09

Rod Cummings - I'm 51 years old, 10 lbs over my H.S. graduation weight, and somewhat of an exercise and health fanatic. Before last Sat. I thought I was in excellent health.  I had a heart attack out of the blue while riding my bike on a 10-mile hilly course that I often ride in my hometown. It was a 90 degree day and very humid during the ride. About 3/4 of the way through the ride I thought I was having a heat stroke so upon returning home and following a shower (almost fainted twice after the shower) I decided to drive myself to the hospital to be checked out.  An EKG revealed a 100% blocked right coronary artery and three stents were placed via a catheter to reestablish the blood flow to the heart.  Following the procedure I immediately felt normal and over the last week continue to feel like nothing ever happened.  After four days of rest upon returning home from the hospital I began walking (60-90 minutes) and doing lite exercises (pushups, dips and pullups). Through the brief recovery so far there has been no discomfort, lack of energy, or shortness of breath.  It's all so strange.

The heart attack was of course a shock to me, family, friends and co-workers and the only pre-conditions I was aware of before the incident were high cholesterol (290 total) and poor family heart health history (Dad and oldest brother have had bypass and stents, both are still living). I thought because they were overweight and generally unhealthy in lifestyle and diet, I was safe to ignor previous doctor advice to get on a statin to lower my cholesterol. My diet has been relatively healthy for years with an occassional pizza or Italian sub, hot dog or restaurant meal. I have never smoked and drink beer or red wine occasionally  I frequently eat wild salmon, eat lots of fresh fruit and vegetables and take a daily tbsp of Carlson's fish oil, take CO-Q 10, B-12 (sublingual) everyday, rub a daily tbsp of magnesium lotion on soft tissue areas and take 83 mg coated aspirin 4-5 times per week.  I lift weights and do a cardio workout 4-5 times/wk.  Per doctor Hyman's advice, I now also take vitamin D3 (4,000 IU/day) and a probiotic daily.  Of course with all that I now also take 80mg Lipitor, 75 mg of Plavix and a 325 mg Aspirin (for 30 days and then to 83 mg/day) as prescribed by my cardiologist. 

I'm a bit worried with the medications and the described above diet and supplements that I may be over doing it.  I would love to be off the meds but fear unknown inflammation or a plaque breakoff may strike unknowingly and that I may not be so lucky the next go around.  Everyone is telling me to LISTEN to the doctors (I tend to be stubborn in these regards) and stay on the medications for millions are alive today from taking statins.  My father who is 76 and still overweight feels the statin and other meds he's taking are the reasons he's still alive.  He pretty much eats anything and everything without fear. 

I plan on asking my cardiologist next week for C-reactive protein test for I really believe I'm a victim of hidden inflammation.  I also believe I may have some kind of food allergy for if I get complicated with meals (like a Thanksgiving dinner) I tend to have an irritable bowel. So I do my best to keep my meals simple. Bloating can occur in such situations and in particular I've noticed bloating after a spaghetti and meatball, garlic bread and salad meal (maybe a gluten intolerance or allergy?). 

Additionally I would consider myself to have a Type-A personality with intermittant stress at my job.  I've maintained a positive attitude through this whole ordeal but of course am confused and scared about my future.  I have been planning to retire from my Federal Govt. job at the end of 2011 and would really love to enjoy the fruits of my labor well into old age.  Any advice? 

by hornets0 at 10:04 PM on 08/02/09

Pasteurized dairy is really bad in terms of heart health. You are probably right about allergy causing inflammation.

by Godwin at 03:29 PM on 04/22/10

I learned this long ago...increase the amount and size of mitochondria in your cells and you will completely change your body/mind.  I paid an exercise physiologist to test my VO2 ($500) and make me over...completely.  VO2 is the amount of oxygen your cells use to burn calories (energy, carbs).  Don't kill yourself working out for hours...just work out INTENSELY to increase your mitochondria and the size of them.  The more and larger they are, the more your body can use oxygen to burn calories.  I probably used to burn half the amount of calories working out as I do now.  My sister, friend and I work out at 160 to 168 bpm (100 % of max hbm for our ages) doing intervals to increase the mitochondria resulting in higher oxygen burn which equates to higher calorie burn.  It took a year for us premenopausal/menopausal girls to go from size 10 to size 6.  We have no belly fat and we had to get bigger bike gel seats since there isn't any fat there, either.  The boys are trying to keep up.  Even go one better...work out anaerobically (over 100% max bpm) to get faster results.  One more thing about "rusting"...my grandmother restricted her diet and didn't "rust out" until age 102.  Everything toxic causes ageing.  Here's our mantra:  hungry? go out for a mad run.   

 

 smartypants

by smartypants at 08:22 PM on 08/08/09

V.Stirling

Dr. Hyman:

I am so grateful to you about creating this website and community blog on acid reflux disease and on IBS.

For the last five years I have been suffering from acid reflux disease and IBS as well as the discomforts of digestive problems. It all began with a series of antibiotics given to me to treat sinusitis and painkillers for a fibroid problem. My gastro doctor prescribed acid reducers and proton pumps medications to treat the reflux but then I noticed I could not digest my foods properly( they just sat on my stomach) and produced gas, bloating, intestinal pain and tireness. I also developed chronic yeast and urinary tract infections. When the conditions are moist, I get foot fungal infections, as well.

I went to a Naturopathic doctor in 2007, and she gave me a comprehensive stool test and it came back, indicating that I had candida and bacterial in my gut. She recommended a change in diet and probiotics. I have tried them and other natural remedies along with other herbs to deal with the candida and bacteria, but have been unsuccessful.

I went to another Naturopathic ( Integrative Medicine) doctor recently who charged me $749.00 for him to tell me to become a vegetarian. I felt so ripped off and I am still suffering from the symptoms of small bowel bacteria and candida. Please help me get back the balance to my digestive system and the quality of my life.

After reading your information on acid reflux, I will make those changes but for IBS, I may need the medication you described as rifaximin but I do not have a doctor in Atlanta, GA who I know of that would treat me with concern and comprehensively, without taking my health insurance and not be thorough in treating me for this condition. Therefore I would truly appreciate your help in directing me to someone who has integrity and concern for their patients, or a protocol for treatment. Thanking you in advance.

 

 

by Stirling54 at 10:03 PM on 08/11/09

You can stick with traditional American medicine or try good diet, exercise and supplements. I chose the latter. My doc would have me on several meds. All were unnecessary when I used the above mentioned. And, I have a predisposition to diabetes--mother, grandmother, aunts had it, and have avoided it with diet and exercise and a low body weight. I'm lucky that my doctor will go along with me and suggest alternate ways of fighting my problems. I take fish oil for high cholesterol, walked, lifted weights and ate green for my osteoporosis. Almost normal bones now. All bone-increasing meds make denser but more brittle bones and do not assure us that there will not be future fractures. All meds have side effects. There may not be medical trials on these supplements because the pharm industry has no desire to push inexpensive supplements. But those of us who prefer supplements have seen and felt the difference. Type 2 diabetes is often reversible, yet you will rarely hear a doc saying that. No diabetes in concentrations camps. Medicine is an industry and docs are sometimes medicine vendors. And, patients are sometimes foolish puppets, who scoff at the "health nuts." 

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