Scientists have discovered new ways to boost your energy…
Energy is a universal concept. The universe itself was created from a colossal energy: the big bang. Energy is therefore at the heart of life. But first of all, what is energy and how can increasing your energy level transform your life?
The concept of vital energy, well known in Asia under the Chinese name of Chi, the Japanese name of Ki or the Indian name of Prana has no equivalent in Europe. Only the Greek word “pneuma” which represents the vital breath can approach it.
For your body, your organs and especially your brain to function, they need energy. In Biohacking, we are particularly interested in mastering biology to master one’s life. As far as your cells are concerned, energy is represented by a molecule called ATP for Adenosine Tri Phosphate. There are tiny energy factories deep inside your cells: the mitochondria. In a complex chemical reaction called the Krebs cycle, mitochondria convert the nutrients you eat and the oxygen you breathe into energy. The Krebs cycle produces ATP and “waste products”: carbon dioxide, water vapor and free radicals which will be eliminated by antioxidants.
Control your energy to control your life
Why is controlling your energy essential?
The physical sciences define energy as “a quantity that measures the capacity of a system to modify a state, to produce work, to cause movement or radiation”. This definition is totally transposable to a logic of personal development. As an executive, business leader or entrepreneur, energy allows you to change your state, improve yourself, produce your work, move forward in life and shine in the world!
How to increase your energy by Biohacking?
As a reminder, Biohacking is a concept that has existed for ten years and is made up of two words: Bio, life in ancient Greek and Hacking, piracy in English. Biohacking consists of optimizing human capacities through routines called Biohacks. These routines validated by studies can be adapted to each according to individual specificities.
There are various everyday “Biohacks” that increase the production of ATP by the mitochondria.
Here are 5 scientifically proven biohacks, which, when done right, can boost your energy:
- Autophagy: described by Professor Yoshinori Ohsumi, winner of the Nobel Prize for Medicine in 2016, autophagy consists of “forcing” your body to eliminate aging or diseased cells while boosting the energy synthesis of healthy cells. The simplest way to induce this autophagy is to decrease calorie intake by fasting. The practice of fasting is present in many cultures. The easiest way to fast is intermittent practice. It consists of the succession of periods of absence of any food intake but drinks are authorized. Various types of fasting are possible: 8/16, the meals are taken over an 8 hour period, followed by a fast of 16 hours or 5/7: the meals are taken normally for 5 days a week and the fast for 2 days. There really isn’t one type of fast that’s more effective than another. Personally, I practice and recommend the 8/16 fast because it is enough to “skip” a meal (breakfast or dinner). Contrary to popular belief, it is better to skip breakfast than to have an unbalanced breakfast. I will come back to this point in a future article. This type of intermittent fasting can be combined with high-intensity interval training (HIIT).
- The best known HIIT model was described by a Japanese physiologist: Professor IzumiTabata. Alternate 20 seconds of physical activity at maximum capacity followed by 10 seconds of rest. The recommended duration is 8 repetitions of this type, therefore, 4 minutes of training per day.
“Tabata training: one of the most energetically effective hight-intensivity training method”. Tabata
“The synergism of high-intensity intermittent exercise and every-other-day intermittent fasting regimen on energy metabolism adaptations includes hexokinase activity and mitochondrial efficiency. Real-Hohn A, Navegantes C, Ramos K, Ramos-Filho D, Cahuê F, Galina A, Salerno VP.PLoS One. 2018
- The “blue zone” diet: beyond the public health campaigns that reiterate the importance of a varied diet rich in fruits and vegetables, you have certainly already heard of the “Mediterranean diet”. It emphasizes, among other things, vegetables and fruits rich in vitamins, in particular of group B, vegetable oils rich in omega 3 fatty acids, fish and white meats. Vitamins of group B are essential for the proper functioning of mitochondria and omega 3 have powerful anti-oxidant properties Food of this type is found in geographical areas known as “blue zones”. These areas are the territories where life expectancy is the longest.
“Blue Zones: Lessons From the World’s Longest Lived”. Buettner D, Skemp S. Am J Lifestyle Med. 2016 J
« Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism”.Depeint F, Bruce WR, Shangari N, Mehta R, O’Brien PJ.Chem Biol Interact. 2006.
« Omega-3 Fatty Acids and Insulin Resistance: Focus on the Regulation of Mitochondria and Endoplasmic Reticulum Stress”. Lepretti M, Martucciello S, Burgos Aceves MA, Putti R, Lionetti L.Nutrients. 2018.
- Sleep 2.0: one of the best medicines! In our time, sleep is too often neglected. Sleep 2.0 would be optimized sleep. It would make it possible to reconstitute the membranes of the mitochondria. Good quality sleep is necessary for the work of the mitochondria but it is notably disturbed by the blue light produced by the screens of telephones or computers. I therefore advise you to limit your screen time following 8 p.m. or to equip yourself with protective glasses. Coffee intake should be avoided following 2 p.m. due to the persistence of the effects of caffeine up to 8 hours following intake. Caffeine inhibits the synthesis of adenosine, a derivative of ATP which induces sleep. There are even connected devices to monitor sleep and its different phases.
« Sleep disorders associated with primary mitochondrial diseases”.Ramezani RJ, Stacpoole PW.J Clin Sleep Med. 2014
- The power of cold: exposure to cold forces the body to produce more heat to maintain a stable body temperature. This heat is produced from ATP. This principle known as hormesis is a survival system that dates back to our prehistoric ancestors who had to be able to adapt. In practice, the easiest way is to end your shower with 30 seconds to 1 minute of cold water.
« Chronic cold exposurinduces mitochondrial plasticity in deer mice native to high altitudes” . Mahalingam S, Cheviron ZA, Storz JF, McClelland GB, Scott GR.J Physiol. 2020
The quality of your life depends on your level of energy, ie the production of ATP by your cells. Every day, your body must produce your weight in ATP but this molecule is immediately used. In current knowledge, it is not possible to store it but the Biohacks that you have discovered will allow you to optimize its production and feel the benefits.
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