Metabolism

What is our metabolism?

Our body has to do a lot to keep us efficient. Our heart pumps several liters of blood per minute through the smallest corners of our body , transporting nutrients and oxygen to our cells. But electrolytes and hormones also travel with the blood. This enables the cells to maintain their delicate balance, the homeostasis. Taken as a whole, we would describe many of these processes as metabolism. Metabolism is not just about how we convert food into energy (more on this under regeneration), but also about the various hormone and electrolyte balances. Our body works every day to keep these in balance, otherwise homeostasis would be upset. Here we show you why cellular homeostasis is so important for our metabolism, what the molecules berberine, spermidine, carnosine and betaine have to do with it and finally we look at the exciting topic of the microbiome. Our intestinal flora can also have an effect on our metabolism.

In simple terms, metabolism refers to all chemical processes in the cells of an organism. These processes are essential for the conversion of food into energy, the maintenance of our bodily functions and regeneration. We use energy not only for obvious activities such as exercise and sport, but also for basic functions such as breathing, blood sugar regulation and cell regeneration.

Each metabolic reaction is catalyzed by specific enzymes that control the efficiency and speed of these chemical reactions. Metabolism can be divided into two main categories: anabolism, which builds larger and more complex structures from small molecules, and catabolism, which breaks down complex compounds to release energy.

The balance between these two processes determines how effectively our body functions and reacts to needs or stress. As we age, homeostasis increasingly disappears. The Hallmarks of Aging describe the ageing processes at cellular level. The deregulated measurement of nutrients, which we will discuss in more detail later, is crucial for metabolism.

Which organs are involved in metabolism?

Let's move briefly from the micro level of the cell to the macro level of the organs. Which organs play a role in our metabolism?

• Liver: The liver plays a central role in the metabolism of carbohydrates, proteins and fats. It helps to convert nutrients into energy, stores glucose in the form of glycogen and produces bile, which helps to digest fat. It is also the central site for detoxification processes.
• Kidneys: These organs filter waste products from the blood and regulate the water and electrolyte balance, which is essential for metabolic processes.
• Pancreas: The pancreas produces important enzymes and hormones such as insulin and glucagon, which regulate blood sugar levels and play a crucial role in carbohydrate metabolism.
• Stomach and intestines: In the gastrointestinal tract, food is broken down and nutrients are extracted, which are then available for energy production and other metabolic processes. Our microbiome also influences our metabolism
• Thyroid gland: It produces hormones that significantly influence the body's basal metabolic rate - i.e. how quickly or slowly the body burns energy.

A slow metabolism and the thyroid gland

Let's stay at the macro level of the organs for a moment and take a closer look at the conductor of the metabolism: The thyroid gland. A slow metabolism can be caused by various factors, but one common cause is an underactive thyroid (hypothyroidism). This is a condition in which the thyroid gland does not produce enough hormones. These hormones, especially thyroxine (T4) and triiodothyronine (T3), are crucial for regulating metabolism.

Symptoms of a slow metabolism can include

• Tiredness and lack of energy
• Weight gain despite a low-calorie diet
• Freezing even in warm temperatures
• Dry skin and hair

Hypothyroidism is usually diagnosed using blood tests that measure the hormone levels of TSH, T3 and T4.

How can you stimulate your metabolism?

Let's stay with our energy metabolism for a moment. To optimize this, there are various methods to stimulate the metabolism:

• Protein-rich diet: Proteins have a high thermal effect and can increase energy consumption after eating. Good sources of protein are lean meat, fish, eggs, pulses and nuts.
• Drinking water: Drinking enough water can help to increase your metabolism, especially if the water is cold, as the body has to expend energy to warm it up to body temperature.
• Active lifestyle: Regular physical activity, especially strength training and interval training, can significantly boost the metabolism and keep it at a higher level in the long term.
• Heat and cold therapy: Ice baths in particular can boost the metabolism and lead to more energy being burned.

From the macro to the micro level

We have now taken a closer look at some organs that have to do with metabolism. First and foremost the thyroid gland. However, if we want to understand metabolism better, we need to delve deeper into our body and take a closer look at the individual cells. We will show you what sugar metabolism has to do with the formation of plaques in our arteries and how our muscles can function optimally.

But first in general terms: our cells are dependent on homeostasis. This means that the supply of minerals, electrolytes (such as magnesium) and nutrients must be in balance.

Metabolism and age

We all know that the older we get, the worse our metabolism seems to become. Our basal metabolic rate is lower, we do less sport and our metabolism no longer works as efficiently. Where there used to be healthy cell homoeostasis, intercellular communication is now disturbed. This can be demonstrated particularly clearly using the example of the hormone insulin.

Insulin resistance - the foundation for a disturbed metabolism

A quick recap. When we eat food (in the form of carbohydrates), these are absorbed in our intestines as glucose molecules. The glucose is then transported via the blood to our cells, especially to the muscle and liver cells, which are particularly metabolically active.

However, in order for the sugar to enter the cells, it needs a companion: the hormone insulin. This acts like a door opener and enables the glucose to enter the cells. If we eat too much over years/decades, the cells become increasingly resistant to the hormone insulin. Our pancreas has to produce more and more insulin for the same amount of glucose. The consequences are initially unrecognized. It often takes some time before the blood sugar levels change, but if insulin resistance is not treated, it can develop into diabetes mellitus.

Did you know? According to data from the Federal Ministry of Health, around 7.2% of all people in Germany between the ages of 18 and 79 have diabetes mellitus.

When the metabolism no longer functions properly...

According to longevity expert and podcaster Peter Attia, insulin resistance is the basis for many other diseases. High blood sugar levels can influence the development of arteriosclerosis, i.e. the calcification of blood vessels. The more insulin-resistant a person is, the more difficult it is to reduce high blood sugar levels. In general, insulin resistance can be helpful:

• Change your diet: Less simple carbohydrates, more whole grain products, proteins and healthy fats
• More sport: Sport not only boosts the metabolism, it can also improve insulin resistance
• FastingFasting is best in cases of pronounced insulin resistance or pre-existing diabetes mellitus only in consultation with a doctor. Otherwise, fasting can be very helpful in reversing mild forms of insulin resistance
• Blood glucose monitoring: There are now small devices, so-called CGM devices, which continuously measure blood glucose. This allows you to test yourself to find out how you react to certain foods
• SupplementsVarious micronutrients and molecules can help to lower blood sugar levels

Did you know? Exercise not only consumes energy during the activity itself, but also results in the so-called Excess Post-exercise Oxygen Consumption (EPOC) effect, where the body continues to burn more calories even after exercise. Muscles are also metabolically more active than fat tissue, which means that an increase in muscle mass leads to a higher basal metabolic rate. High-intensity interval training (HIIT) leads to rapid and intense energy expenditure, which maximizes the EPOC effect.

What sugar metabolism has to do with the calcification of arteries

The sugar metabolism, in particular high blood sugar levels, has an effect on the development of arteriosclerosis. Doctors use this term to describe the formation of plaques made up of fat, cholesterol and other substances that accumulate in the artery walls. In the worst case, these plaques can block entire vessels and lead to a heart attack. What we eat therefore appears to have a direct effect on the health of our blood vessels. There are various mechanisms by which sugar can affect the development of arteriosclerosis:

• Glycation of lipoproteins: High blood glucose levels can cause glucose molecules to react with lipoproteins (such as LDL cholesterol), resulting in glycation. Glycated lipoproteins are more susceptible to oxidation and can deposit more easily in the arterial walls, which can accelerate the onset of the atherosclerosis process.
• Inflammatory reactions: Impaired glucose homeostasis can lead to increased production of inflammatory cytokines (signaling proteins), which in turn can damage the arterial wall and promote plaque formation. Chronic inflammation in the arterial walls plays a central role in the development of arteriosclerosis.

Did you know? In the USA, Berberine is often compared with the diabetes drug Ozempic®. However, the two do not have much in common. Ozempic® contains the active ingredient semaglutide and has been approved for the treatment of diabetes mellitus. The side effect that has made the drug so famous is the significant weight loss achieved during treatment.

In studies, berberine had similar effects to the diabetes drug metformin. Both have an effect on the AMPK pathway.

AGEs as a by-product of metabolism

Advanced Glycation End Products(AGEs) are harmful compounds that are formed when protein or fat reacts with sugar. The simplest example of the formation of AGEs is frying meat with a sugary marinade. What tastes good can lead to the formation of plaques in larger quantities. One way to mitigate the harmful effects of AGEs is the molecule carnosine. Carnosine is a small dipeptide that acts as an AGE scavenger in the body. As a chelating agent, carnosine can bind AGEs and thus help to eliminate them from the body. Carnosine also plays a role in muscle metabolism, but more on this later.

Another option is to reduce your intake of AGEs. More fresh fruit and vegetables is the key word here.

Did you know? AGEs can also have an effect on skin ageing and therefore on the structure of the skin. Collagen is one of the most important structural proteins in our skin. AGEs can act as a kind of glue between the proteins and thus destroy the architecture of the collagen.

Homocysteine - an often forgotten risk factor

The amino acid homocysteine is formed as an intermediate product in some of our metabolic pathways. Under normal circumstances, it is converted into the harmless methionine by methylation (i.e. the transfer of a CH3 group). High homocysteine levels are considered an independent risk factor, not only for diabetes mellitus, but also for the development of arteriosclerosis.

Some people have a genetically higher predisposition to homocysteine and therefore an increased risk. One molecule that can be helpful against this is betaine, also known as trimethylglycine (TMG). The name almost gives it away. TMG can release methyl groups and thus help to convert homocysteine into methionine. Betaine also plays a role in NAD metabolism and the molecule is also popular with athletes. It should not be confused with betaine HCL.

Metabolic tests

There are several metabolic tests on the market and not all of them are suitable for every problem. That's why we're giving you a brief overview of the most important tests and which parameters they cover:

• Blood tests: measurement of glucose, triglycerides, cholesterol and important hormones such as thyroid hormones and insulin. In most cases, medical advice is needed to classify these values.
• Breath tests: Can be used to assess fat burning by measuring the amount of carbon dioxide produced when fats are broken down.
• Indirect calorimetry: Measures oxygen consumption and carbon dioxide production to determine energy consumption.

Breath tests in particular are complex and tend to be used for athletes. A newer method of assessing metabolism is to evaluate the proteins associated with metabolism. This is the research field of proteomics, one of the most exciting fields in longevity medicine.

A mass spectrometer can be used to determine the individual proteins in a cell. These are then superimposed with the proteins of comparison groups, providing a new perspective on the metabolism. Would you also like to find out more about your metabolism? What about the composition of your diet, is the ratio of carbohydrates, fats and proteins right? These questions and many more can be found in the new MoleQlar test. With your molecular profile, we offer one of the first proteome tests.

Protein metabolism - important for muscle building

Protein plays a central role in metabolism, especially when it comes to building and repairing muscle tissue. Protein metabolism refers to the breakdown of proteins into amino acids, which are then either used to generate energy or to build new proteins.

Important for building muscle:

• Adequate amount of protein: The daily protein requirement depends on various factors such as age, gender, state of health and activity level. General recommendations are around 1.2 to 2.0 grams of protein per kilogram of body weight for active people.
• Distribution of protein intake: Regular protein intake throughout the day supports the continuous build-up and repair of muscle tissue.

How much protein do we need?

There is also much debate among doctors about the right amount of protein per day. Amino acids contain nitrogen, which has to be excreted via the kidneys. This is why excessive amounts of protein per day (over 3.5g per kilogram of body weight) can also be harmful.

With regard to longevity, there are animal studies that show that less protein (0.8 grams per kilogram of body weight) has a positive effect on lifespan. However, muscles are also an important part of a healthy life. So what is the "right" amount of protein?

There is still no definitive answer to this question. The American fasting researcher Valter Longo, for example, recommends 0.8 grams of protein per kilogram of body weight for people under 60 and 1.0 gram of protein per kilogram of body weight for people over 60. Longevity doctor Peter Attia, on the other hand, aims for 2.0 grams of protein per kilogram of body weight.

Did you know? The animals probably survived longer with a calorie restriction, as a low protein content in the diet led to the recycling processes in the body being stimulated. Autophagy is a process in which cellular components are broken down and reassembled. Some molecules are closely associated with the process of autophagy. These include spermidine, for example.

Muscle metabolism

Healthy muscles are essential for our health. Anyone who has ever been to the gym may be familiar with the situation. After a few repetitions, the muscles are exhausted and the desire to train again disappears. This can be very frustrating, especially at the beginning, as you need these stimuli to encourage your muscles to grow. But what do our muscle cells need in addition to sufficient nutrition in order to function optimally?

For rapid strength (e.g. when sprinting), our muscles need a very special form of energy storage: phosphocreatine. This can be broken down quickly by the enzyme creatine kinase and supplies ATP. If we want to increase our rapid strength, supplementation with creatine powder can help.

During muscle work, "acidic" waste products are produced and our muscles "over-acidify". Carnosine powder can help here. We already know this small dipeptide as an AGE scavenger. It buffers the acidification in the muscle.

Last but not least, our muscles need to be well supplied with water. Creatine can help here, but betaine powder is also an effective osmolyte.

Did you know? Magnesium is an important mineral and is involved in more than 300 reactions throughout the body. As a natural calcium channel blocker, magnesium can help to relax muscles and thus prevent cramps. There are many different forms of magnesium on the market: magnesium oxide, magnesium glycinate or magnesium taurate, to name just three. Each form has its specific advantages and disadvantages.

The microbiome and metabolism

The microbiome is the entirety of all microorganisms that live in and on the human body. It plays a crucial role in metabolism. Research shows that a diverse and healthy gut flora contributes to a more efficient metabolism and can reduce the risk of metabolic diseases such as obesity and type 2 diabetes. But can we influence our microbiome? And what composition of the microbiome is beneficial for us?

Not all of these questions have been answered yet, but science is getting closer to finding the answers. As we age, the number of organisms in our intestinal flora decreases and instead of a symbiosis we get a dysbiosis with all its negative consequences. The role of the microbiome in the ageing process and in maintaining homeostasis has been reinforced by the fact that dysbiosis is now an established part of the Hallmarks of Aging.

Butyrate - an important metabolite of the metabolism

There are various approaches to strengthening the microbiome. Probiotics consist of living organisms that are intended to strengthen the intestinal flora, while prebiotics serve as a food source for the intestinal bacteria. When the intestinal bacteria metabolize the prebiotics (mostly fiber), butyrate is produced, among other things.

Butyrate is a short-chain fatty acid and serves as an important source of energy for intestinal cells. Butyrate also has anti-inflammatory properties and can have an effect on hormones involved in sugar metabolism. You can find out more about this in our article on QBIOTIC.

Conclusion Metabolism

Metabolism is one of the most complex topics. From the organs involved to the metabolism of individual cells. The topics would be enough to fill entire books. The most important thing, however, is that our cells always strive for a balance. This is where the optimum working conditions are found. If this homeostasis is disturbed, this can lead to signs of ageing or disease.