The Science of Exercise, Mitochondrial Health & Longevity | Kieran Rooney | The Proof EP222
Вставка
- Опубліковано 28 тра 2024
- In Episode 222, I’m joined by Drew Harrisberg and Kieron Rooney, PhD to discuss how the biochemistry of exercise can impact your health.
👇 Visit The Proof website for supporting studies and the full shownotes 👇
theproof.com/podcast/
Evidence continuously shows us that the multitude of factors contributing to health and longevity are incredibly complex. Today, Kieran Rooney, PhD sits down with Drew Harrisberg and me to break down the biochemistry behind exercise, exploring both the theory and practical applications of improving your fitness.
If you’ve been listening to The Proof for a while now, you will be very familiar with Drew Harrisberg. Drew is an exercise physiologist, sports scientist, diabetes educator, and my good friend. He always opens up meaningful conversations on the show, bringing both curiosity and educated insight. Associate Professor Kieran Rooney is a biochemist and lecturer with decades of multi-disciplinary research behind him. As a researcher in metabolic biochemistry, he brings fascinating knowledge to the table for this conversation.
We cover a wide range of topics in this episode. In the first half, Kieron Rooney introduces a more technical, theory-based background that informs the technical applications in the second half. We discuss mitochondria efficiency, metabolic flexibility, and fat adaptation. Dr Rooney also offers training advice, and his thoughts on a ketogenic diet.
Specifically, we cover:
0:00 Intro
7:00 Rodent Studies on Sucrose
24:30 Biochemistry of Exercise
39:30 Creatine Supplementation for Athletes
44:53 Do you need meat for creatine?
46:57 How Our Bodies Produce ATP
1:01:00 Defining Mitochondria
1:05:59 Increasing Efficiency
1:08:33 Omega 6s: Essential or Problematic?
1:17:32 Metabolic Flexibility
1:18:08 Make more Mitochondria
1:29:26 Mitochondria & Longevity
1:35:14 Lactate Levels
1:46:53 Best Training Advice
1:56:43 HIIT vs Endurance
2:13:10 Can Keto Work Long-Term?
2:45:15 Outro
This conversation is absolutely worth the listen. You’ll gain both practical and theoretical knowledge, with a more comprehensive understanding of the biochemistry of exercise. It was great to have Drew and Kieron on the show for this discussion.
Connect with Drew Harrisberg:
• Instagram: / drews.daily.dose
• Website: www.drewsdailydose.com/
Connect with Kieron Rooney, PhD:
• Twitter: / kieron_rooney
• Learn more about him and his work: www.sydney.edu.au/medicine-he...
The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends
Enjoy, friends.
Simon
More about Kieron Rooney, PhD
Kieron joined the Faculty of Health Sciences at the University of Sydney in 2003 as a lecturer of the Biochemistry of Exercise and was promoted to Senior Lecturer in 2012 and then Associate Professor in 2019.
During this time Kieron has been responsible for the design and implementation of curriculum in units of study focussed on metabolic biochemistry and exercise physiology to both undergraduate and postgraduate degrees. Kieron’s research portfolio has included both human and small animal studies investigating the role of diet and physical activity on parameters of fuel storage and utilisation as they pertain to dysregulated metabolic states.
Kieron is currently the Head of the Discipline of Exercise and Sport Science (2020 - present); Co-Lead for the Charles Perkins centre Bias in Research node (2020 - present); and Co-Lead of the Faculty of Medicine and Health Sport and Physical Activity Research and TeAching Network (SPARTAN; 2021 - present).
Additional resources:
• Metabolic characteristics of keto-adapted ultra-endurance runners [PMID: 26892521] pubmed.ncbi.nlm.nih.gov/26892...
• Ketogenic low-CHO, high-fat diet: the future of elite endurance sport? physoc.onlinelibrary.wiley.co...
====
Want to support the show?
The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends/.
• The Proof with Simon Hill - theproof.com/podcast/
• Book: The Proof is in the Plants - theproof.com/book/
• Apple Podcast - podcasts.apple.com/gb/podcast...
• Spotify - open.spotify.com/show/7bAIJCV...
• Instagram - / theproof
• Twitter - / theproof
• Facebook - / theproofwithsimonhill
• Two week meal plan - theproof.com/mealplan/
• Plant Performance - theproof.com/plant-performance/
• Use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends.
#theproofpodcast #simonhill #theproof
Kieran Rooney is delightful!
This might be my favorite Plant Proof episode so far! So much great information and so much fun. I listen on my commute and I can't tell you how many times I was smiling & laughing along with you guys. Please have Dr. Rooney on again!
One of the best podcasts I've ever listened to. Thanks for making my drive to/from work so educational and fascinating! I felt like I was eavesdropping on you all. It was super informative, while at the same time, entertainingly conversational. Kudos.
I agree. Wonderful podcast.
Not sure what I liked more: the fun banter (especially regarding Jeremy) or the excellent, detailed, clearly explained biochemistry of exercise and diet. Masterfully done Thanks chaps!!
This is soooooo interesting! Bring that man back, he knows so much!
You guys make it so easy to learn...I watch every medical video that uploads to UA-cam ...but yours are a notch and a half above all others...keep up the great work!
Ohhhhh this ☝️ is DENSE and MAGNIFICENT! Will definitely be listening 2-3 more times, thank you Simon, Drew, and Keiron!💜🤗🌱
What a great guest. Loved his sense of humor and the chemistry/good-naturedness here is just so entertaining to watch.
Only five minutes in but just wanted to say thank you for another episode, they’re all greatly appreciated. I’ve been looking forward to this one, can’t wait to hear what you all have to say!
everything he said ^^^ :)
A gem of an episode.
Brilliant evening and thanks for the education
This episode is sooo good. I mean, you guys are podcast geniuses.
Super entertaining & informative listen!! Thanks guys! It’s great to listen to people who are so passionate about their field.
Benjamin Franklin's favorite exercise was leaping which was smart because it really gets the lymphatic system pumping. He was known for being very fit as a young man but then he became overweight later when he was a diplomat in France and ate the rich food given to him at political dinners. He was vegetarian as a young man because plant foods were less expensive and he wanted to spend his money on books instead. A few years back as part of a contest, I proposed a memorial statue of Ben in Philadelphia that would show him at the peak of fitness when he was living there. Since the actor who plays Ben for the tourists looks like the older version of Ben, the statue would help to restore his image as a promoter of exercise and fitness. He is also in the swimming hall of fame.
One of the most enjoyable episodes ever.
Great episode! It was very educational, but also felt like three good friends just hanging out ✌️
Fantastic information. Exactly what I have been looking for. This has become one of my favorite podcasts. Thank you and keep up the good work!
So much good stuff, I’ll have to watch it again so I can absorb more of it. I’ve been geeking out on Zone 2 training and ways to improve mitochondrial efficiency and loved getting into the weeds regarding energy metabolism. But I also like how the two of you would consistently bring it back to summarizing the key points and discussing practical applications for getting the most benefit. I am starting to realize the importance of improving the density and efficiency of mitochondria not only for athletic performance and longevity, but also for general well being and feeling energized even when resting. Looking forward to your upcoming podcasts!
Love this interview.. So much fun and interesting. Thanks for putting out good content. Cheers!
Another great episode. You 3 seem to have fun together.
The debate about zone 2 vs. hi intensity is interesting. From within the endurance community, fitness and mitochondria function will improve with duration up to a point. For runners, fitness and mitochondria function tends to plateau at 120km a week. But fitness and mitochondria function can also be improved by VO2 max workouts, usually something like 3-5 times 3-5 minutes at max effort with 3-5 minutes rest. However, through experience most endurance athletes find that this type of exercise is beneficial for only about 6 weeks and then fitness declines. A third way to improve fitness and mitochondria function is to use threshold training that is not hi intensity but is also slightly above zone 2. The way to picture this is pushing fitness from below rather than trying to pull it up from above. In this third form of training, there is no ceiling of performance; the ceiling continues to be elevated by being pushed up from below.
I should explain more and in a very general, non-technical way. Zone 2 for long periods of time will "exhaust" the slow twitch muscle fibres. This will stimulate the recruitment of fast twitch oxidative glycolytic fibres [FOG]. And as a result of on-going endurance training, this will develop more mitochondria in the FOG fibres. However, this same training of the FOG fibres for increased mitochondria can occur if one trains above 2 mmols of lactate - but just slightly and this level of training is held at the same level for a few weeks. After 3 weeks another slight increase of lactate level training can be done. and so on up to 4 mmols. The key is to train all of the FOG fibres and this is done by the incremental increases in lactate levels rather than jumping directly from 2 mmols to 4 mmols.
I'm a bit under the weather today, good time to rest and listen to folks ramble about CoA and stuff :-)
Interesting. I guess the thing about low-carb is that most people are on a high carb diet, with most of those carbs from processed foods. It's when they become scared of fruit that I get a bit itchy.
Well said. Fruit is a fantastic fuel for moving your muscles and your digestive system.
It sounds to me that best diet was 2 weeks cycler transforming from carb to keto to fast. Fast would take 3 days to shock the system fully. That order is easier to manage. But would it go back to keto from fast or directly to carbs phase is the question.
I 'm in the position coming from 36 days of water fasting so I can test for example how many eggs takes to break fast. And does it go back to ketosis as easily as comes if no other factors are not blended in. This is very rare situation and extremely hard to achieve so gotta make best of it. 2 weeks is "just saying" to start from some point. I would call such full cycling a nomad diet as Mr. Rooney mentioned in this video. I think such a variation between diets could be more sustainable than eternal restricting.
Would be great if you could get someone on to speak more on zone 2 and polarised training for health and longevity. Today's guest clearly didn't know much about training protocols
Amazing episode! So much incredible information and exquisitely explained by Rooney. About the polyunsaturated omega 6, and their relation with pro inflammatory´s events, i was wondering: their capacity to oxidize when exposed to high temperatures, and release free radicals. That is why when cooking better to use coconut oil, (or ghee if not vegan), and avoid sunflower, corn, canola, soy...(and add to that, those oils are already "oxidize" among the process of production). But what about the omega 6 found in nuts and some seeds? Supposing that you keep them away from the light, heat (to prevent oxidation)...when you consume them, are they prone to pro inflammatory mechanisms within the cells? Or as long as you keep the omega6/3 ratio within the normal range, there should be no risk? Thanks again!
1:24 … maybe why when I started walking 30 mins walking it was hard… then in 2 weeks time.. treadmill saying I walked further but burned less kcal? And walking that 30 minutes got easier???? Most of this is too deep for me….I hope to make more mitochondria through walking?
Another great episode, as usual! Thanks, Simon. I've had so many thought during it that I'd like to share that I'm not even sure how to post it here, lol.
I guess a major one would be that you summarizing things at the end, or post recording you sparing a few minutes to say where you land on all of that would be nice. In this case specifically, it would be nice specially in the points where there's interface with nutrition and health, an area you know a lot and it didn't seem to me it was a specialty of him. I do understand if you need more time to recap and deepen studies, though
Hey Simon any chance you could discuss eating only wild meat instead of store bought meat? I recently switched to a diet where I only eat wild meat and if I don't have wild meat then i don't eat meat at all. Love your show and thanks for all the great info. Cheers from Alberta Canada.
Can omega-6s increase oxidized LDL?
I was able to get my oxidized LDL from 76 down to 47 ng/mL by getting rid of saturated fat.
I substituted saturated fats with MUFAs and PUFAs from macadamia nuts and walnuts, so I was eating a lot more omega-6s from the walnuts.
My oxidized LDL is still above 40 and Peter Attia says it should be under 40.
I am a carrier of one copy of the APOE4 allele so I do not know if that plays a role.
Bit of trivia...you inherit your mitochondrial DNA from your mother, along with your mt DNA (mitochondrial DNA) haplogroup and the mitochondrial DNA is on the X chromosome. I think there has only been 3 very, very rare recorded cases where girls have inherited segments of the X chromosome that their father gave them (like autosomal DNA combines) but the research into that is ongoing and not set in stone. There's been one paper done by The Department of genetics at Cincinnati Children's Hospital, published in 2018, that found the 3 cases? During conception of a male child he will always inherit his mother's mitochondrial DNA because his father gave him a Y and not an X chromosome. His mother will be tge only one providing the X. It's what defines us as male and female. I find it fascinating that you can trace your mitochondrial genetic journey, through your mother's female line, right back 200,000 years to mitochondrial Eve, our female progenitor.
Super interesting! Many thanks for sharing. When the issue of interaction of food comes up as in the combination of fat and sugar, the carnivore camp will say that just proves the “Randal Cycle” at play and vindicates the Carnivore Diet and its demonization. I am not suggesting that to be true or false, but just saying. And on a unrelated issue, Carnivores would point out that if intial gut microbiome studies on present day hunter and gather tribes which may be heavy in meat consumption and show their gut microbiome makeup most closely reflects the optimum human gut microbiome and closely reflects what our human ancestors had, then it further vindicates the carnivore diet. As earing more meat would result in a gut microbiome you evolved to have. Again, I am not saying I agree or disagree, but just playing Devil’s Advocate
Is moving the only way to put stress to create mitochondria, or could you put hermetic stress by training your cardiovascular system to operate with less oxygen (like in Wim Hoff breathing)?
@@TheProofWithSimonHill after a bad football injury 4 years ago, exercising without pain has been difficult. However with regular Wim hoffing & ice baths I notice I’m not as unfit as I thought I should be when I have had to exert myself. Also with raising blood pH after many rounds (scientifically proven and can be felt) lowering of inflammation changes the way my muscles and body works.
Keto, and fasting, also create beneficial stress for the mitochondria. Fasting leads to mitophagy, where wornout/useless parts of mitochondria, are recycled, in order to give rise to new/healthy mitochondria: "Mitophagy is key in keeping the cell healthy. It promotes turnover of mitochondria and prevents accumulation of dysfunctional mitochondria which can lead to cellular degeneration."
Great topic! Disorganized discussion with broken up flow.. Love ypur stuff Simon, least favorite organized
👏👏👏
Is sugar also bad for hummingbirds if it’s bad for mice or humans?
no. they burn it off. they're into white sugar. like black dudes.
I heard keto and mindfullness. Time to watch something else...
right on, bro. Keto never works. except when it does. for some people. but stick your head in the sand. it's best for you.
Since when is meat a food?
Do you mean food groups. Some people consume meat as s food but meat isn't a food group. Meat is in the protein food group. Is that what you mean?
@@Threebridgecastle nah, it's just a Vegan trying to be cute.
Your guest is out of focus