Science of exercise, mitochondrial health and longevity | Biochemist Kieron Rooney

Biogenesis

Mitochondrial biogenesis is a complex process influenced by various exercise protocols. Drew Harrisberg and Dr. Kieron Rooney discuss how both high-intensity and moderate-intensity exercises can stimulate the creation of new mitochondria, albeit through different mechanisms. High-intensity workouts, such as HIIT, cause AMP buildup, which signals the body to produce more mitochondria, while moderate-intensity exercises like zone two cardio enhance mitochondrial efficiency over time 1. Dr. Rooney explains that every muscle contraction during exercise generates AMP, which activates proteins that lead to mitochondrial production 2.

Every time you move and contract the muscle, you generate a little bit of this molecule that then tells this other protein to go make. Go into the DNA, go to the DNA and make more mitochondria.

--- Dr. Kieron Rooney

The choice between these exercise types depends on individual goals, but both contribute to mitochondrial health.

   

Efficiency

Mitochondrial efficiency is crucial for optimal energy production and metabolic health. Dr. Kieron Rooney highlights that inefficiencies arise when free radicals accumulate, damaging cell membranes and hindering energy transfer 3. A diet rich in micronutrients from vegetables and minimally processed foods supports mitochondrial function by reducing the production of uncoupling proteins, which can lead to inefficiencies 3. Additionally, Dr. Rooney4.

If you've got more mitochondria, it's more likely then that you've got a greater capacity not to produce these free radical molecules that we know are going to go around, destroy membranes and increase rates of aging.

--- Dr. Kieron Rooney

Maintaining mitochondrial efficiency is vital for reducing oxidative stress and supporting overall health.

   

Exercise Impact

Different types of exercise impact mitochondrial function in unique ways. Dr. Kieron Rooney notes that both endurance and high-intensity interval training (HIIT) increase mitochondrial density, but HIIT achieves this more rapidly 5. Drew Harrisberg adds that endurance athletes often train at lower intensities to build metabolic machinery, allowing them to efficiently manage lactate during high-intensity performances 6.

The endurance group and the high intensity interval groups, they both had more mitochondria at the end of the time. It's just that the high intensity interval guys get it quicker.

--- Dr. Kieron Rooney

Ultimately, the choice of exercise should align with personal fitness goals, whether it's enhancing mitochondrial function or improving athletic performance.