-: So we just walked through burning up that ATP,
now let's take a better look inside that mitochondria
and see how we actually start reproducing it,
recycling it, what's going on
that is allowing that to happen?
I'm gonna give you guys a little bit of a preview of this
in this cellular physiology section,
we talked about the citric acid cycle
and the electron transport chain,
but let's go into it with a little bit more illustration
and kinda give you guys an idea of how this rate
is affecting things.
So we have the cell, it's reached that
total exhaustion point where we left off in the last video.
I have no usable energy sources, I have ADP and AMP.
How are we gonna restore these things?
And what's the order gonna be that we actually start
to replenish this fuel source?
So first thing I need is I need to have some fuel source
coming in here and I need to get that ADP over to
the electron transport chain, 'cause it needs to be attached
to those phosphates, and that's all gonna happen at complex
four of that electron transport chain.
So I got fuel coming in here in the form of glucose or
fatty acids being broken down into the acetyl co-A that
ultimately is going to be the first step in the
citric acid cycle.
If that cycle is able to run, we have all of the nutrients,
it will fuel all of the complexes of this and that will
churn this complex four thing, which is essentially
thinking of it like a grinder, right?
So everybody has probably seen the Conan movie where,
you know, he's pushing the
grain grinder or something like that, right?
Like over time.
That's essentially how this thing is working,
is all of this energy is going in there to push this
kind of cylinder grinder and you need all of that energy
pushed in there to eventually create enough
energy to be able to reattach that
phosphate to the ADP.
So as that's going through, first thing that's gonna happen
is we're gonna recharge that one ADP.
And so now that's gonna go out, we have an ATP and an AMP.
If I'm in the place of rest,
I'm starting to actually recoup now, what's gonna happen is
that I'm gonna be sending ATPs out into here
and I'm still gonna have ADPs going this way,
so I have these AMP molecules, they're not coming here.
Just the ADP, so just the ADPs are getting recharged here,
so how do I recharge that AMP?
Well, I'm actually going to use
ATP to recharge that.
So with, what my animation kind of missed there is
one of those phosphates from the ATP is gonna jump over,
and so instead of AMP three and,
or an ATP three and AMP one, I'm gonna have two and two
again and then one of those ADPs is gonna go down
for a recharge, so it breaks them up into
two rechargeable forms because the AMP can't come here
by itself.
So I went from having some usable energy,
but now there's no demand for it, so that usable energy
can actually be used to recharge the AMP.
So now I have two ADPs that can essentially go here,
so I can start recharging those, and simultaneously
as I'm continuing to fuel this, I can also start
recharging those creatines, sending the phosphates out there
and eventually what I'm finally gonna do is
get that ATP fully restored.
Another mechanism that you guys should know is
as I'm recharging the creatine, that creatine can be also
replenishing the ADP
that hasn't quite made it through here yet.
So I can be recharging the ADP here, but I can also be
recharging creatine.
I send out the creatine, the creatine could donate
the phosphate and then come back down to recharge,
or the ADP could make it.
So it doesn't really matter
who gets down here, as long as it's something that can be
recharged and that's gonna be either the creatine
or the ADP.
So the last phosphate that goes on here
could come from the electron transport chain,
so this guy would have to go here and then get recharged,
or this creatine could donate it and then it could go back
and it could collect the phosphate and get recharged,
if that makes sense.
All of this, then, also being dependent on
fuel coming in, being able to run the citric acid cycle,
the electron transport chain being able to run
and actually fueling this process.
So if this doesn't function, it doesn't matter.
If this doesn't function, it doesn't matter.
If I don't have incoming fuel, it doesn't matter, so,
and remember one big source of incoming fuel for this,
when energy demand is really high, 'cause I need fuel
and I need it fast, is gonna be glycogen,
'cause glycogen is the most readily available fuel source.
Again, we're gonna get into how using those macros
and how using one over the other affects us
in a couple more videos.
And there we have it, our final charged ATP back at rest.
Now we're ready to do high-intensity work again,
at the same intensity level that we were at when we were
fresh going in, 'cause we've restored everything.
Within a given workout,
depending on your work to rest ratio, you may never quite
get all the way back to this point, especially in a
metabolic workout, 'cause you may be flirting with that line
of never wanting to quite fully recover,
so that the mitochondria is always working.
'Cause once this happens, now this guy's back at base line,
so which means his metabolism is going to be consuming
very low fuel.
If you are doing sets on sets on sets,
or you're going for an extended period of time,
this is where he would start to actually,
I don't know why I called the mitochondria he,
it has no sex and technically you get them from your mother,
so we'll call it she maybe, but anyway,
the mitochondria at this point in time, if being stimulated,
if you got that AMPK elevated up for a short period of time,
what it's gonna do is it's gonna be more prepared
for a following set, or more prepared for exercise
to continue so it's gonna be ready to up-regulate
its metabolism, so there might be more fatty acids and stuff
being prepared to come in here for the next bout
of exercise or the next
set or whatever it may be.
So that's one of those potentiation things we get from a
metabolic perspective within a workout as we start
preparing the things that are happening kind of
outside the picture here, that are helping deliver the fuel
to this guy for when the next time we actually start to
deplete the ATP.
Now that you've had a chance to see
how all of that's happening and the order,
what I want you to get an idea of is how those buffers work
and what their purpose is.
What is the purpose of this buffer?
So especially when we think of creatine,
we have that extension of
intensity but more specifically
it's how long I can maintain high,
or I would say peak, power output.
So as soon as I get to the point where my ATP reserve
and my creatine reserves are starting to decline,
now I can't work at peak power.
I might still be able to work, but not at peak power.
My, it'll start to decline, and sharply after that.
When I get to the point where
I'm buffering between that breakdown of ATP
and that regeneration, there's,
there's gonna be a little bit of a lag, so,
if I didn't have that buffer, if I didn't have the creatine,
or I didn't have the adenylate kinase mechanism,
as soon as I've broke down ATP, there would be a lag between
the mitochondria actually getting fuel into it
and then regenerating the ATP and go up.
So what would happen is I would start,
okay I'm gonna do a bicep curl, I'm gonna do another one
and then ugh, I'm done.
Wait, wait, wait, oh, I can do another one now,
oh, and then I'm done.
Like I would have,
I'd have to wait for the recharge every time,
there'd be like a prime,
there'd have to be a primer that needed to be hit
every time before I could do another contraction.
So what these buffers do is they create this situation
where I'm able to continue a work,
continually work but with slight decreased performance
over time, rather than going from being able to function
and then not function at all.
I need to be able to have that buffer,
otherwise what would happen from a survival aspect,
is like if I was fighting or running from something,
that would just essentially, it'd be like a robot's like,
you know, in mid-battle and power down, boop,
well now you're completely vulnerable, you can't get away,
you can't fight back or whatever it is.
But ten per cent drop in performance, you could still go,
maybe you could still survive, so we need those buffers
in that case, but from an exercise perspective,
this is what allows us to, you know, say,
you know, if we're gonna use obviously a weight that is
close to our 1 RM or maximal intensity,
we're not gonna be able to extend into fatigue work there,
but what it does allow us to do is work into
lower intensity, like higher rep intervals and not
all of a sudden like, on rep six of your twelve rep set
you have to stop and wait for the mitochondria to catch up,
no, you have this buffer thing, so as long as you're using
a lighter load, so you don't need to be performing at
peak power, at somewhere sub-peak power,
you're able to work for longer.
Okay, and then the other thing is like, so while the
creatine itself does not act as a signaling molecule,
our other buffer, which is that adenylate kinase pathway,
creates AMP which is a major signaling buffer
for AMPK which is going to affect nutrient transport
into the cell, the metabolism of that energy once it
gets into the cell and ultimately the rate at which the
mitochondria, so AMP is a huge stimulator for the gas pedal
for your cell and for the fuel intake, so it's like,
it's like having somebody sitting in a car,
revving the engine while somebody else is out,
like, pouring gas into it, like when you have high AMP,
that's the situation that your cells are in
because AMPK is saying, hey,
get fuel in here and let's start creating energy
as fast as possible.
So it's trying to get as much ATP as possible,
both from a fuel source and from a mitochondrial output.
If we continue on with AMP, the formation of that,
when that, it only happens when energy demand is very high.
So,
if my work intensity
is not very high and I don't take it to failure,
or close to failure,
what you will see is that I never make very much AMP
because as long as the mitochondria is able to recharge
and as long as creatine's able to recharge
some of that ATP, I will never need to cannibalize
the ADP all the way down to AMP.
So this is like the last resort, and this happens when I'm
burning through energy fast, meaning I have to be working
at somewhat significant of an intensity
or a very extended period of time, but still,
still getting to the point of fatigue.
So we will look at efficient ways of being able to
stimulate this in a short period of time
if our goal is to activate AMPK.
So big,
long story short, the most important thing
that you need to understand about this
is that it happens under high energy demand
and it is the most potent activator of AMPK
which we're gonna talk about as a huge signaling molecule,
very important for stimulus.
It's because of that,
it is gonna have the greatest impact on glucose uptake
and possibly the genetic adaptations that occur to help us
super-compensate and store more glycogen,
so store more glucose
for the future, which makes a lot of sense because this is,
this is activated when I'm burning through energy fast.
The best source of fast fuel is stored glycogen,
so when I'm making a lot of this,
my cell is going to prepare for future stimulus like that
by having more glycogen, right?
And in order to get that, it also needs to tell that cell
that it needs to be able to take up more glucose.
So when we're looking at getting somebody cells to take up
more glucose, I don't want to say improve their insulin
sensitivity because that's not really how this works,
and we'll get into that in a later video,
but it has nothing to do with insulin, this is,
it increases the glucose uptake regardless of insulin.
But when those genes are active, insulin will have
a greater effect because insulin works synergistic with
AMPK, so the net impact of also having insulin and
have training stimulus that activates AMPK
will increase glucose uptake even further in those cells.
So they will be synergistic but this can happen
in the exclusion of insulin as well.
So most importantly, it's for glucose uptake.
It doesn't directly improve insulin sensitivity,
but because insulin sensitivity and this work together,
you will see that effect, if you will.
In terms of regeneration, okay,
and production,
all ATP is regenerated by the mitochondria except for
the glycolysis and the cytosol.
So remember we looked at that little,
that little bit of ATP that we get after the fact?
That will become important later,
but otherwise the mitochondria is gonna make the majority
of our ATP so it's all based off of that thing
being able to function, or none of this stuff matters, okay?
Everything else is really a buffer.
Aerobic,
anerobic metabolism,
looking at all those things like oh, here you're working
without oxygen and here you're working with,
that's never the case.
It's that are you working at a rate that exceeds
what I can do in terms of the aerobic
and the fatty acid oxidative state.
So when we get into these, we don't stop using fat,
we don't necessarily use less fat, we don't use less
oxidative glycolysis, we,
you, or essentially we've tapped those out
and we need to go above and beyond.
So instead of that continuum where it's like it's this
and then it's this, and then it's this and then it's this,
in reality what it should be is all of those things
stacked on top of each other with the emphasis
that they're all promoting ATP
and creatine phosphate recycling, but they're all working,
it's just as you get into deeper intensities,
you start to need another system and another system,
so at rest the fatty acid oxidation is just fine.
A little bit more than that, and maybe you gotta have
some glucose coming in, but you're able to take that glucose
all the way through glycolysis, meaning that it's,
you can use the oxygen as well, but there will be a certain
rate of energy in which you're actually going to need this
glycolysis outside of the cell to occur faster
than I can get its byproducts into the mitochondria.
And that's where we're gonna go next, 'cause that's a very
potent stimulator for systemic metabolic adaptations.
When we look at glycolysis and the cytosol,
we have that glucose again that is
burned down into two pyruvic acid or pyruvate,
we get those two ATP, so that's what we have in the cytosol,
and then we have the two NAD to NADH, that conversion.
So both of those are gonna be important as we look into this
further but we are able to get this
outside of the mitochondria, so that is important.
If I give you guys a quick review of that process,
we have glucose gets burned into the two pyruvate,
or pyruvic acid, but same thing.
I'm gonna get two ATP out of that whole process.
This happens outside the mitochondria.
The other important thing to remember,
we're gonna talk about it very, very soon,
is this NAD plus going to NADH, so this co-factor here,
okay, I need this to actually break the glucose down.
If I don't have that NAD, I can't get the glucose
to the pyruvic acid so that becomes very, very important
and then this whole pathway here happens outside
of the mitochondria so that can happen at a different rate
than what the mitochondria can actually take up glucose.
Let's look further into the mitochondria.
What are the limitations in terms of me being able to fuel
that ATP and reproduce it?
Well, I have one, how many mitochondria do I have?
So obviously the more mitochondria I have,
the more places I can shove the glucose and the fatty acids,
you know, and get ATP.
So more mitochondria can recycle the ATP,
can recycle the creatine and ADP faster.
Biochemically, what is the nutritional status of
and enzyme health of the citric acid cycle
and the electron transport chain?
Remember we talked about the efficiency of those things,
so they need to be working together.
If there's one bottleneck in there,
if there's one enzyme where I don't have enough
of the co-factors, so I haven't made enough
of those enzymes or I don't have enough of the nutrients
needed for that particular reaction to occur,
whether that be a B vitamin or an antioxidant, oxygen,
whatever it may be, all of a sudden I'm gonna create
a bottleneck and now everything from that point on
is gonna get slowed down, I'm gonna create this traffic jam
within the traffic circle, or I'm gonna create a backup
in the electron transport chain which is where I could get
that electron linking and that oxidative stress.
So, that is a big factor, and then actually oxygen available
for the electron transport chain so when we get to the point
where we're actually making ATP,
we actually need oxygen for those final steps in the
electron transport chain, so being able to take all of this
to completion does require oxygen to a degree,
but I will add an important note without getting too much
into detail is that we get oxygen from some of the
biochemical pathways that are going through here,
not just breathing.
So we have oxygen, you know,
we are making oxygen from water, if you will,
in some of these processes so this respiration is important
but it's important to understand that our respiration
is just as much about
getting rid of CO two as it is
oxygen delivery so there's, I think there's too much put
on to the whole respiration in terms of
fueling the metabolism.
The respiration is more about getting rid of the waste
from metabolism, so doing things like the oxygen,
like the masks and doing cardio training
and stuff like that,
I'm just gonna let you guys know that I don't agree
or advise that type of stuff, especially in performance,
it's actually only going to make your training
performance lower and so you're going to be performing
at a sub-optimal level, meaning that your adaptations
are going to be less, your improvement is going to be less
utilizing those types of things.
So it's a totally different thing than the adaptations
that you would get
training at altitude over long periods of time
and things like that.
When we look at what's affecting the rate
of the mitochondria's energy production, we can look at is
as having two gas pedals.
So we have two entry points in the mitochondria for
some of these co-factors.
One is the electron transport chain is gonna be sensitive
to how much ADP is actually coming in.
So as more ADP is being created because the cell is
burning the ATP, the ADP is gonna get pushed into the
mitochondria and that is gonna affect
the electron transport chain, it's gonna try and tell it
to go faster on that end.
The other thing that affects how fast the mitochondria
is going is the actual nutrients being shoved into it.
So I have my glycolysis or my beta-oxidation,
the fat broken down, all that stuff turning into the
acetyl-cholate which enters this so
the more fuel I have coming into the citric acid cycle,
the faster it's going to run and it's going to be pushing
the electron transport chain as well.
So we have basically two gas pedals that are affecting
this guy over here.
One is going to be
this incoming nutrients, and that's gonna be affected
largely by AMPK, 'cause AMPK is gonna say hey,
start breaking down the glycogen into glucose and
starting glycolysis, alright, or start breaking down fat
via fatty acid oxidation, beta-oxidation
and getting the fat into here.
So it's gonna stimulate the breakdown
of those macronutrients and getting them
into the citric acid cycle.
So that's gas pedal number one.
The higher the AMPK,
the higher gas pedal number one is down.
The faster I burn energy, so the more ATP I'm burning,
so the higher intensity that I'm working at,
the more ADP is gonna be pushed into the mitochondria
to get recharged.
So that's gas pedal number two,
and that's gonna like,
affect the electron transport chain on this side.
So if you look at it, you have this is pushing the
electron transport chain to go faster
and this one is pulling the electron transport chain
to go faster, so when you have high energy demand
and plenty of fuel coming in,
then you're going to have very, very fast
mitochondrial respiration, this thing is going to go
as fast as it possibly can.
Luckily, when we start to burn energy out here,
what do we also do, what's activated when we burn energy
at a high rate?
Well, AMPK is, because when you burn it at a high rate,
we're gonna make AMP, that's gonna turn on AMPK,
so we're gonna get the push and the pull at the same time,
however, what happens when you don't have
the appropriate nutrition,
when you're already glycogen depleted,
or your cells have trouble getting nutrients in them
or they have trouble burning fat
or this side of the equation is missing some micronutrients?
You can still burn energy.
So you can burn through your reserve, you burn through ATP,
you create a lot of ADP and then you have the pull,
but you don't have the push if there's anything missing
on this side of the equation.
If you don't have enough nutrients coming in,
or if you're, you know, and not able to actually get that
nutrients into the cells to be delivered to here,
or if you're missing any micronutrients
that would be needed for that citric acid
to cycle or if this has been damaged from inflammation
or chronic oxidative stress, whatever it may be,
if it's under-trained, if you just simply don't have enough
mitochondria to actually disperse the load,
so it's like oh, man, I can't make energy fast enough
so it's constantly gonna be low,
a lot of different things could upset the balance
between the push and the pull.
And think of it this way, if you're pulling with something
on one side and pushing on the other side,
it's gonna move nicely.
If you're pulling and not pushing, and these things are
supposed to be kind of stuck together,
you might pull it apart.
Now obviously we're not gonna rip this apart but
what I want you to get from that is it's gonna create
stress on the system, usually in the form of oxidative
and inflammatory stress.
So it ultimately may not be the goal that you want for the
cellular health of this system.
So when you are doing a metabolic phase,
it is very important that you understand what affect
you wanna have in terms of resources are available
and what is their capacity, what is their
mitochondria health like in terms of being able to function
when there is a high demand for energy,
when we are doing intense metabolic work,
which is different than just intense work, when I,
in terms of like intensity of like a high one RM,
intensity in terms of metabolic phase is
high energy consumption.
So a lot of ATP being burned in a short period of time.