Dr. Mark Tarnopolsky is a world-renowned expert in mitochondrial health, muscle function, and ageing science. As a clinician-scientist at McMaster University, he has dedicated his career to understanding how we can optimise our mitochondria – the tiny powerhouses in our cells – for better energy, performance, and longevity.
This is for you if you’ve ever asked yourself: Why does energy fade as I age? How can I boost my endurance, strength, and resilience whatever age I am? And what are the best ways to support (even enhance) these powerhouses naturally?
We cover:
🔥 Mitochondria 101 – why they’re central to health, ageing, and energy production
🌟 Signs of mitochondrial dysfunction – fatigue, muscle loss, and cataracts
🏋️♀️ Exercise for mitochondria – Endurance vs. resistance training benefits (on mitochondrial mass and function)
💡 Mitochondrial Biogenesis – how to double your mitochondria in 3 months
🍎 Supplements demystified – the science on CoQ10, NAD precursors, beetroot extract, and urolithin A
🧠 Aging & oxidative stress – mitophagy and why antioxidants alone won’t cut it
🩺 Mark’s regimen – he practices what he preaches: the nutrition, supplements, and exercise strategies he uses to stay on top of his game (and hold a +68 VO2 max in his 60s)
What we do know? There’s no shortcut to better mitochondria. What we can do? We listen and we learn what Dr Mark describes to be the gold standard for optimising energy, longevity, and quality of life. Lace up your sneakers, team!
Find Dr Mark:
McMaster University – https://mira.mcmaster.ca/our-faculty/mark-tarnopolsky/
Supplement Brand – https://stayabovenutrition.ca/
Mark’s papers – https://www.researchgate.net/profile/Mark-Tarnopolsky
Mentioned in this episode:
Antioxidants prevent health-promoting effects of physical exercise in humans – https://www.pnas.org/doi/10.1073/pnas.0903485106
PubMed – https://pubmed.ncbi.nlm.nih.gov/
Effects of Nicotinamide Riboside on Endocrine Pancreatic Function and Incretin Hormones in Nondiabetic Men With Obesity – https://academic.oup.com/jcem/article/104/11/5703/5544497?login=false
A randomized placebo-controlled clinical trial of nicotinamide riboside in obese men: safety, insulin-sensitivity, and lipid-mobilizing effects – https://www.sciencedirect.com/science/article/pii/S0002916522029409?via%3Dihub
Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults – https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00158-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2666379122001586%3Fshowall%3Dtrue
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Disclaimer – https://www.canva.com/design/DAF6uea0cwE/S6IFQR7g0IoRiQiRkAIDyA/view?utm_content=DAF6uea0cwE&utm_campaign=designshare&utm_medium=link&utm_source=viewer
00:00
The Importance of Mitochondria in Health and Longevity
05:40
Signs of Poor Mitochondrial Function
11:56
Mitophagy: The Pruning Process for Healthy Mitochondria
17:59
Measuring Mitochondrial Capacity and VO2 Max
23:29
The Paradox of Antioxidants and Exercise
32:38
The Need for Multi-Ingredient Approaches
37:56
The Practicality of the Ketogenic Diet
