Balancing AMPK and mTOR for Optimal Aging and Performance

Episode Summary: In this episode, we dive into the fascinating world of cellular pathways—AMPK and mTOR—and how they influence mitochondrial function, muscle protein synthesis, and the aging process. Discover how to strategically balance these pathways to optimize metabolic health, overcome anabolic resistance, and support muscle maintenance as we age. Learn actionable tips for nutrition, exercise, fasting, and recovery to enhance your body's performance and longevity.

What You’ll Learn in These Episodes:

• The role of AMPK in fat oxidation, autophagy, and mitochondrial health.
• Why mTOR is crucial for muscle protein synthesis and recovery.
• How to cycle between AMPK and mTOR activation daily and weekly.
• Nutrition strategies for protein timing, carbohydrate fueling, and fat balance.
• Recovery practices like fasting, heat exposure, and cold therapy to optimize cellular health.
• Supplement recommendations to support both pathways.

Key Takeaways:

• AMPK-focused mornings: Fasted low-intensity exercise and nutrient-dense meals for fat oxidation and autophagy.
• mTOR-focused midday: Strength training and leucine-rich protein for muscle growth and recovery.
• Weekly cycling: Alternate between AMPK and mTOR-dominant days to maintain balance.
• Optimize aging by addressing anabolic resistance with protein-rich meals and targeted recovery practices.

Resources Mentioned:

• Supplements: Berberine, resveratrol, leucine-rich protein, EAAs, and creatine.
• Recovery tools: Cold plunges, sauna, and intermittent fasting.
• Nutrition insights: High-quality protein sources, carb timing, and omega-3 fats.

Who This Episode Is For: This episode is perfect for anyone looking to optimize their body composition, improve mitochondrial function, and thrive as they age—whether you're an athlete, health enthusiast, or just looking to stay strong and resilient.

Connect With Us:

• Website: www.debbiepotts.net
• Social Media:  Coach Debbie Potts

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