Food for thought regarding your Energy:

Virtually all cells, excluding blood cells, have mitochondria, which are known as the main energy source of cellular life.

The mitochondria in our cells are like hybrid engines inside of an automobile. They can utilize two different fuel sources (Glucose and Fat) and still create the ATP energy cells require.

For some reason, Fat-Adapted Metabolism isn't taught much to dieticians or in medical schools. Those of us who have become aware of the physiological state of being fat-adapted understand that it has results in consistent energy without peaks and valleys. This assists us in achieving constant energy levels, mood levels, endurance exercise ability without hitting the wall, and other benefits.

Many people report that when becoming fat-adapted, they start waking up with a much clearer and more focused mind. They also report having energy throughout the day. They no longer need to crash on the couch when they come home. The days of feeling wiped out and exhausted just seemed to go away.

This blog will help us explore why this is and why, when we use different energy sources as our primary default within our body, we have different amounts of energy at the cellular level.

I cover that the body can operate in two different metabolic physiologic states. Fat Burner and Sugar Burner on the "Home Page" of this site and many other places.

When you ask ChatGPT about the difference in energy production,  ATP production based on the energy source you are providing (Sugar vs. Fat), you will learn the following:

The amount of ATP generated from fatty acids, ketones, and glucose varies due to differences in their metabolic pathways.

1. Glucose:

- Glycolysis (in the cytoplasm) generates 2 ATP directly.

- Pyruvate oxidation and the citric acid cycle** in the mitochondria produce additional ATP through NADH and FADH₂ that feed into the electron transport chain (ETC). One molecule of glucose (C₆H₁₂O₆) typically generates about 30-32 ATP in total under optimal conditions.

2. Fatty Acids:

- Fatty acids undergo beta-oxidation in the mitochondria, producing acetyl-CoA, NADH, and FADH₂.

- Each cycle of beta-oxidation shortens a fatty acid by two carbons, producing 1 NADH, 1 FADH₂, and 1 acetyl-CoA.

- Acetyl-CoA enters the citric acid cycle to produce more NADH and FADH₂, which feed into the ETC.

- For example, the complete oxidation of palmitic acid (a 16-carbon fatty acid) generates about 106 ATP.

3. Ketones:

- Ketone bodies like β-hydroxybutyrate are oxidized in the mitochondria to produce acetyl-CoA.

- Acetyl-CoA enters the citric acid cycle, and through oxidative phosphorylation in the ETC, one molecule of β-hydroxybutyrate generates about 21.5 ATP.

Comparison:

- Fatty acids (e.g., palmitic acid) yield significantly more ATP (~106 ATP) compared to glucose (~30-32 ATP) due to their higher energy density (more carbon atoms and hydrogen per molecule).

- Ketones (e.g., β-hydroxybutyrate) generate less ATP than fatty acids but are still efficient fuels, yielding ~21.5 ATP per molecule.

In summary, fatty acids generate much more ATP per molecule compared to both glucose.

Here is a list of common fatty acids ordered by the approximate ATP yield they generate through complete oxidation (beta-oxidation, citric acid cycle, and electron transport chain):

Saturated Fatty Acids:

1. Stearic Acid 120 ATP - 18 carbon atoms - Found in animal fats and some vegetable oils.

2. Palmitic Acid 106 ATP - 16 carbon atoms - Found in palm oil, meat, and dairy products.

3. Lauric Acid 95 ATP - 12 carbon atoms - Found in coconut oil and palm kernel oil.

4. Myristic Acid 98 ATP - 14 carbon atoms - Found in butterfat, coconut oil, and palm oil.

Monounsaturated Fatty Acids (MUFA)

1. Oleic Acid 114 ATP - 18 carbon atoms with one double bond - Found in olive oil, avocados, and nuts.

2. Palmitoleic Acid 104 ATP - 16 carbon atoms with one double bond - Found in macadamia nuts and fish oils

Polyunsaturated Fatty Acids (PUFA)

1. Linoleic Acid 112 ATP - 18 carbon atoms with two double bonds - Found in vegetable oils (corn, soybean, sunflower).

2. Alpha-Linolenic Acid (ALA) 108 ATP - 18 carbon atoms with three double bonds - Found in flaxseeds, chia seeds, and walnuts.

3. Arachidonic Acid 160 ATP - 20 carbon atoms with four double bonds - Found in animal fats and some fish oils.

4.  Eicosapentaenoic Acid (EPA) 162 ATP - 20 carbon atoms with five double bonds - Found in fish oil, fatty fish like salmon, and mackerel.

5. Docosahexaenoic Acid (DHA) 200 ATP - 22 carbon atoms with six double bonds - Found in fish oils and marine algae.

Ketones:

β-Hydroxybutyrate 21.5 ATP - A ketone body produced during fat metabolism.

Putting it in perspective, why does it all matter:

It becomes apparent, as you comprehend the different amounts of ATP the cell receives from different sources of energy (Sugar/Glucose & Fatty Acids), that your body gets a great deal more energy from fatty acids. In fact, anywhere from 3 to 6 times more energy when using fatty acids than glucose.

This is not to infer that glucose is not essential. It is so essential that the body makes it by default as part of our fat metabolism. Blood cells, which do not have mitochondria, require glucose. It's incredible that our body automatically creates the exact amount of glucose that the body needs without ever requiring a molecule of sugar or carbohydrate to be placed in your mouth. This is why there is no such thing as an essential carbohydrate.

Some leading researchers, including Dr. Benjamin Bikman, believe that fat metabolism is the default system in our body and has been throughout human history. This makes sense, considering that our ability to create glucose derives from Fat Metabolism.

It is easy to see why people who have flipped back to their native metabolism seem to have a new vigor for life. They wake up with energy ready to attack the day. They don't experience dips of energy in their day, feeling the need for a nap. They don't come home and crash on the couch, feeling the need to vegetate.

I would never consider going back to being a Sugar Burner. Having energy and being always present is too valuable and more important than my old sugar cravings.

To read more about this, check out my blog: In Which Metabolic Physiology Did We Evolve In.