Profe Claudio Nieto: Mitochondrial Biogenesis

• Profe Claudio Nieto talks to you about a process known as mitochondrial biogenesis and its purpose.
• Mitochondria are sources of energy necessary for doing anything.
• Our body can create new quality mitochondria, but it needs our help.

Today we are going to address a fundamental topic for our quality of life: MITOCHONDRIAL BIOGENESIS.

We will focus on two essential processes: increasing the number of mitochondria and improving their quality. These processes have a significant impact on our sports performance, body composition, and overall health.

Increasing the number of mitochondria in our cells allows us to generate more energy and improve our metabolic efficiency.

Although we do not create completely new mitochondria from scratch, the body adds proteins to mitochondrial DNA to improve its size, shape, and function.

What is mitophagy?

The benefits of this process are notable. With more mitochondria, we can train more effectively and use nutrients more efficiently, improving sports performance and body composition.

This also explains why calories are not as important as mitochondrial efficiency when it comes to maintaining a healthy weight.

Mitophagy is a process by which the body recycles, repairs, or removes damaged mitochondria. This repair process has numerous health benefits.

The body has the ability to activate mitophagy daily, constantly renewing our cells and preventing the accumulation of damaged components.

Importance of Mitochondrial Biogenesis

The relationship between physical activity and mitochondrial biogenesis is fundamental. Here I present some practical proposals backed by science:

Aerobic endurance exercise increases mitochondrial biogenesis. Combine this with strength training for even better results.

CrossFit and high-intensity workouts are also effective for creating and improving mitochondria.

Training on an empty stomach or with low levels of muscle and liver glycogen can triple biogenesis. Intermittent fasting also activates this process, even if you’re not exercising.

The Body Seeks Balance

Exposing yourself to cold helps in mitochondrial biogenesis and activates proteins that protect against free radicals.

Synchronizing your circadian rhythms is essential, as mitochondria have their own rhythms. Sun exposure, meal timing, and training are key factors in this synchronization.

In summary, these stressors or stimuli (training, fasting, cold, sunlight) trigger adaptations in the body to survive and maintain homeostasis.

The body seeks stability and adapts to these stressors to achieve it. However, it is important to use these stimuli appropriately, as an excess or improper use can be harmful. Profe Claudio Nieto bids you farewell for now and thanks you for your interest in these topics. Until next time!