Metabolic syndrome and disease, the magical molecule berberine, and double down on yourself.
When you hear the word “metabolism”, I’m guessing the first thing that comes to mind for many of you is its relationship to one’s ability to burn calories, or at minimum, something along those lines.
And this correlation is entirely true, as faster cellular metabolism is linked in some ways to a greater ability to burn calories, however, there is a broader picture to paint about metabolism and its role in our overall health.
This week, we’re going to discuss the relationship between poor cellular metabolism and increased risk of disease, and conversely, how efficient cellular metabolism decreases risk of disease.
A “calorie” is technically a unit of energy that is consumed and is primarily what the body uses for energy.
Therefore, if calories equal “energy”, a faster metabolism means your body is more efficient at utilizing energy, and a slower metabolism is indicative of being less efficient at utilizing energy.
This goes all the way down to our core cellular level, and includes all degrees of efficiency at the cellular level, not just an ability to effectively utilize calories.
From a systemic perspective then, one’s metabolism is actually how efficiently their cells, namely their mitochondria, utilize energy.
The Mitochondria aka “the cell’s furnace”
The mitochondria is often referred to as “the cell’s furnace” or “the powerhouse of the cell”. This is because it's the primary site for cellular respiration, which is the process by which cells convert glucose and oxygen into energy (ATP) that fuels cellular functions.
The process of cellular respiration is key here.
It’s in this equation of taking glucose and oxygen and converting it into cellular energy (ATP) that is behind the term “metabolism”.
The more efficient your mitochondria is at utilizing your energy input (glucose), or the calories you consume, and converting that into actual ATP, the faster your metabolism is.
When you understand this equation, you can see why faster cellular metabolism is directly linked to burning calories more efficiently, and conversely, why slower cellular metabolism is directly linked to burning calories less efficiently.
However, the impacts of slow cellular metabolism go far beyond a greater propensity to gain weight due to one’s inefficiency in burning calories (although, there’s also that).
Poor cellular metabolism characterized as “mitochondrial dysfunction” or “metabolic syndrome” is really the soft white underbelly of pretty much all of the most common chronic and fatal diseases in the U.S..
Metabolic Syndrome and Disease
Fairly recent research from the American College of Cardiology suggests that 93% of Americans have suboptimal metabolic health.
Yes, that’s correct, it appears that only about 7% of us have optimal metabolic health, and therefore, the other 93% have suboptimal metabolic health, and thus, are at an increased risk of most diseases.
In fact, 9 of the 10 leading causes of death in the United States are metabolic related, and the only primary cause of death in the top ten that isn’t metabolic related is accidents/medical error.
Now, I do want to stress that mitochondrial dysfunction isn’t an either/or, as you can have varying degrees of mitochondrial dysfunction.
For example, of the estimated 93% of Americans that have suboptimal metabolic health, there are some that may have 20% mitochondrial dysfunction, some that may have 40% mitochondrial dysfunction, and some that have higher, even much higher levels of mitochondrial dysfunction.
Think of it similar to diabetes (which is most definitely a metabolic related disease); you don’t one day not have diabetes, and then the next day wake up and have diabetes.
No, you slowly become more and more insulin resistant over time, until you are fully insulin resistant, and then are diagnosed with diabetes.
The same goes for mitochondrial dysfunction. The greater and greater the mitochondrial dysfunction over time, it eventually gets to a point where it’s so severe that it results in what is known as “metabolic syndrome”, and at this point, the risk of those 9 out of top 10 fatal diseases that are metabolic related increases dramatically.
Here’s a quick summary of what goes on inside your body when you have suboptimal metabolic health:
✔️ Metabolically efficient cells produce energy inside the cell at very high levels. In a metabolically healthy cell, the energy production is efficient and stays inside the cell.
✔️ In a cell with poor metabolic health, and thus, is inefficient at producing energy (ATP), much of the ATP is released outside the cell where it doesn’t belong. This release of ATP outside the cell triggers an immune response, which then triggers an inflammatory response, and the mitochondria has to work even harder to produce sufficient amounts of ATP for the cell. The harder the mitochondria has to work, the more it releases Reactive Oxygen Species (ROS), which cause oxidative stress on cells and lead to premature aging.
Sounds pretty chaotic right?
And the greater the mitochondrial dysfunction, the more extreme the above pro-inflammatory, pro-ROS producing process is.
The human body is made up of 30-40 trillion cells.
If all 30-40 trillion of these cells have suboptimal metabolic health, and thus, are going through the above response to some extent, it’s easy to see why at the core of the most common fatal diseases in the U.S. such as cardiovascular disease, cancer, Alzheimer’s, diabetes, et cetera is poor metabolic health.
Improving Mitochondrial Health and Reversing Metabolic Syndrome
There are now over 100 different specialties in medicine that a doctor can practice in.
Despite all these specialties, our rate of disease continues to go up in the United States.
I would argue, and this is just my opinion, that with all this specialization, we’re getting too focused on treating symptoms, and not getting to the root cause of our health concerns, conditions, and diseases.
Poor metabolic health is not a symptom of Alzheimer’s.
It’s not a symptom of diabetes.
Nor is it a symptom of heart disease, cancer, or liver disease.
Ideally, you want to be proactive and get ahead of these diseases before they develop, and to do that, you need to address your overall metabolic health.
To use an analogy from Dr. Andrew Huberman, if 90% of automobiles came off the assembly line not running properly over time, you wouldn’t address it by fixing the little things that went wrong with the cars and just accept that almost all of them weren’t running properly from the outset.
No, you’d try to get to the root cause of the problem to ensure the cars come off the assembly line running properly.
Reversing Metabolic Syndrome/Maintaining Proper Metabolic Health
To start the year, I wrote about how I received some biofeedback on my biological and metabolic age, both of which are about a full decade younger than my chronological age (my actual number of years on this planet).
I actually turn 42 tomorrow, however, my metabolic age is 31, which is significantly younger than my chronological age.
This is a sign that my metabolic health, everything discussed above, is in very, very good shape.
And this is not by accident.
I spent the last two weeks doing a deep dive on all things fasting: what happens inside the body while fasting, how this reverses aging on the body, and even how to create your own fasting protocols.
Fasting, both intermittent (daily) and then periodic extended fasts (24+ hours) are probably the number one thing you can do to help reverse metabolic syndrome, especially when combined with a healthy diet and exercise.
If you haven’t yet, check out the first week on fasting, where I discuss all that’s happening inside your body while fasting, and how this reverses aging on the body, including your metabolic age. To check it out CLICK HERE.
To catch up on the second installment on fasting, where I outline how to strategically set up the most effective fasting protocols, CLICK HERE.
Probably the most effective supplement I take for regulating blood sugar and maintaining proper metabolic health, which also means a faster caloric metabolism, is berberine.
Berberine is a natural compound found in several plants, including the roots, stems, and bark of various species such as Berberis vulgaris (barberry), Coptis chinensis (goldthread), and Hydrastis canadensis (goldenseal). It has a long history of use in traditional Chinese and Ayurvedic medicine.
Berberine has gained attention for its potential health benefits. It has been studied for its antimicrobial, anti-inflammatory, and antioxidant properties. It may also help regulate blood sugar levels, support cardiovascular health, and aid in weight management.
Furthermore, our understanding of the incredible plethora of benefits of Berberine only seems to be growing as over 700 articles per year are published on this seemingly “magical” molecule.
Berberine for Atherosclerosis
A research paper from the prestigious journal Nature, titled Bernene treats atherosclerosis via a vitamin-like effect down regulating Choline-TMA-TMAO production pathway in gut microbiota, shows a strong correlation between a reduction in plaque buildup in the carotid arteries and Berberine supplementation. This study came from a team of researchers who’ve been studying Berberine since 2004.
The study showed that Berberine supplementation reduced carotid artery plaque by 3.2% in 16 weeks.
For only four months of Berberine supplementation as the one variable, this would be pretty remarkable, however, what makes this even more noteworthy is that in the same period of the study, another control group using traditional pharmaceuticals to treat their atherosclerosis actually showed a 1.9% increase in plaque buildup.
I want to repeat this to really drive this point home.
In the 16 weeks of this study, subjects supplementing with Berberine twice daily saw a DECREASE in their plaque score by 3.2%, whereas those using a traditional pharmaceutical approach saw an INCREASE of 1.9%.
Furthermore, the authors of the paper state:
“The mode of action suggests a vitamin-like mechanism where Berberine acts on intestinal bacteria. Berberine caused TMAO reduction was seen in atherosclerotic patients in whom this therapeutic effect against plaque was observed. Thus, it is justified to develop Berberine as a medicine for the treatment of atherosclerosis.”
What you need to know about TMAO is that there is a correlation between high levels of TMAO produced in the gut and an increase in arterial plaque buildup. It appears that Berberine improves the gut ecology in a way that improves overall gut health, which has the effect of reducing TMAO.
Now, let’s reiterate a pretty profound statement made by the researchers and authors of this paper:
“…thus, it is justified to develop Berberine as a medicine for the treatment of atherosclerosis.”
In a time where it seems we must put a disclaimer on everything, and when it comes to any nutritional or dietary supplement, the disclaimer, “is not used to treat or cure…” must always be used, it’s pretty extraordinary for these researchers to make the statement that Berberine should be used as “a medicine for the treatment of atherosclerosis.”
Berberine for Preventing Metabolic Syndrome
There is ample amounts of research showing Berberine can be useful in preventing metabolic syndrome and Type II Diabetes by activating a protein complex called AMPK.
AMPK is also activated during exercise and periods of fasting (including intermittent fasting), meaning this molecule can work similarly in some ways on the body as exercise and fasting, and will compound the benefits yielded from said positive lifestyle habits. This is also why Berberine can be referred to as an “exercise mimicker” or “fasting mimicker”. (For this purpose, I would never recommend Berberine in lieu of exercise, but rather, in conjunction to compound its benefits).
Berberine has been found to activate the protein complex known as AMP-activated protein kinase (AMPK),. AMPK is a key regulator of cellular energy metabolism.
Here’s a quick breakdown of how Berberine activates AMPK and its potential role in preventing metabolic syndrome:
1. Increased AMP. Berberine helps raise the levels of adenosine monophosphate (AMP) in cells. When cellular energy levels are low, the concentration of AMP increases.
2. AMPK activation. Higher levels of AMP stimulate the activation of the AMPK protein complex. Berberine enhances this activation process.
3. Metabolic effects. Once activated, AMPK initiates a variety of metabolic effects. It enhances glucose uptake in cells, leading to improved insulin sensitivity and better blood sugar control. It also promotes fatty acid oxidation, helping to burn stored fat. Additionally, AMPK activation can inhibit the production of glucose in the liver and reduce inflammation.
Through the activation of AMPK, Berberine influences multiple metabolic pathways, potentially contributing to the prevention or management of metabolic syndrome.
Berberine for Weight Loss
Berberine has been shown to induce a secretion of GLP-1, the same hormone that all these new weight loss drugs impact, as they are known as “GLP-1 agonists”.
What is GLP-1?
GLP-1 stands for Glucagon-Like Peptide 1. It is a hormone produced in the gut that plays a crucial role in regulating blood sugar levels. GLP-1 helps stimulate the release of insulin, which lowers blood sugar, and also reduces the production of glucagon, a hormone that raises blood sugar. Additionally, GLP-1 slows down the rate at which food moves through the stomach, leading to increased feelings of fullness and reduced appetite. Due to these effects, GLP-1-based medications are used in the treatment of type 2 diabetes and obesity.
Due to Berberine’s effects on gut ecology, its ability to stabilize and help metabolize blood sugar, and its ability to induce secretion of GLP-1, Berberine could be a valuable aid and supplement to any well rounded weight loss/management program.
This consideration could be further bolstered when you take into account the potentially significant benefits it could also provide to cardiovascular health, and its ability to also boost the anti-aging protein complex AMPK.
The effects of berberine on appetite control and regulating blood sugar won’t’ be as dramatic as a pharmaceutical GLP-1 agonist, however, those come with their own side effects, and long term use hasn’t been studied, whereas berberine not only does not have side effects, but as discussed above, has a plethora of anti-aging, disease preventive properties.
I use a form of Berberine called “Hydroxyberberine” from Alpha Lion that is a more bioavailable form of Berberine. I take one capsule, twice daily.
PRO TIP: Having some berberine on hand as a “cheat tab” when you do eat a high carb meal or highly processed meal can reduce the negative impact of those calories, as your body will better regulate the resulting blood sugar spike, thus getting your body back to homeostasis much more quickly post meal.
If you’re going to bet on yourself…double down.
There is no better bet in life to make than on yourself.
It may require courage
putting fear aside
and some steely reserve.
But at the end of the day, you control your fate.
If you’re going to put your fate into your own hands, regardless of the task at hand, or decision needing to be made
If you decide to bet on yourself, go all in, and double down.
There is no better bet in the world that you can make.
You are POWERFUL. Act accordingly.
