The Science: ATP

Hello and welcome to *The Healer*. I’m Claire St John, an ex-professional athlete turned journalist, and I’m so glad you’re here. Today, we’re diving into a topic that’s fundamental to life itself: ATP, or adenosine triphosphate. It’s the energy currency of our bodies, but I want to explore it in a way that’s both scientifically grounded and practically useful for your daily life. So let’s get started. ATP is often called the energy currency of the cell, and for good reason. It’s the molecule that delivers energy to just about every process in your body, from blinking your eyes to running a marathon. But here’s the fascinating part: ATP isn’t stored in large quantities. Instead, your body is constantly making and remaking it, day and night, to meet your energy needs. This process is so efficient that every day, you recycle and produce your body weight in ATP. That’s right—if you weigh 150 pounds, you produce 150 pounds of ATP every single day. Now, how does this actually happen? Well, ATP is produced through a process called cellular respiration. This is the way your body breaks down nutrients from food—like carbohydrates, fats, and proteins—and converts them into energy. There are a few different systems that produce ATP. The first is the anaerobic system, which doesn’t require oxygen. This is the quick-burst system that kicks in when you sprint or lift weights. It’s fast, but it can only sustain activity for a short time because it quickly leads to the buildup of lactic acid, which makes your muscles burn. The second system is the aerobic system, which uses oxygen. This is the long-haul system that powers activities like distance running, cycling, or even just walking the dog. It’s slower to get going, but it’s much more sustainable because it doesn’t lead to the same kind of fatigue. The key here is that both systems are essential, and they work together depending on what you’re doing. But here’s where it gets really interesting. While we often talk about energy production in terms of physical activity, the truth is that most of your ATP is used just to keep your body running at rest. Your heart is beating, your lungs are breathing, your brain is thinking, and all of these processes require energy. In fact, about 70% of your daily energy expenditure goes toward just keeping you alive. Now, let’s talk about how you can support your body’s ATP production. The first and most obvious thing is nutrition. The food you eat provides the raw materials your body needs to make ATP. Carbohydrates, fats, and proteins all play a role, but it’s important to focus on quality. Whole, unprocessed foods like vegetables, fruits, lean meats, and healthy fats give your body the best building blocks for energy production. Don’t get me wrong—supplements can have a place, but they should never replace a good diet. Sleep is another critical factor. When you’re well-rested, your body is more efficient at producing ATP. This is because sleep is when your body repairs and rejuvenates itself, including your energy-producing systems. On the flip side, chronic sleep deprivation can leave you feeling sluggish and tired because your body can’t keep up with ATP demand. Exercise is also a key player. Regular physical activity actually increases your body’s ability to produce ATP by boosting the number of mitochondria in your cells. Mitochondria are the powerhouses where ATP is made, so the more you have, the more energy you can produce. This is why people who exercise regularly often report having more energy overall. But here’s a nuance that’s easy to miss: overtraining can actually backfire. If you push your body too hard without adequate rest, you can deplete your energy stores and leave yourself feeling drained. It’s all about finding that sweet spot where you’re challenging yourself enough to build capacity without overdoing it. Now, let’s talk about something that’s often overlooked: stress. Chronic stress can have a profound impact on your energy levels because it diverts resources away from energy production. When you’re in a stressed state, your body prioritizes survival mechanisms like fight or flight over energy production. This is why people often feel exhausted when they’re under prolonged stress. So, what can you do about it? The answer lies in balance. It’s not about avoiding stress entirely—that’s impossible—but about managing it in a way that doesn’t deplete your energy reserves. Mindfulness practices like meditation and deep breathing can help you stay calm under pressure, which in turn supports your body’s ability to produce ATP. Finally, let’s talk about biohacking, because I know some of you are curious about things like supplements and gadgets that promise to boost your energy. The truth is, most of these are unnecessary if you’re already taking care of the basics. That said, there are a few things that might be worth considering. Coenzyme Q10, or CoQ10, is a substance that supports mitochondrial function and can be particularly beneficial as you age. Magnesium is another important mineral that plays a role in ATP production. And yes, caffeine in moderation can help increase alertness and energy, though it’s important not to overdo it. But here’s the bottom line: no supplement or gadget can replace the fundamentals. If you’re eating well, sleeping well, exercising regularly, and managing stress, you’re already giving your body the best chance to produce the energy it needs. Everything else is just icing on the cake. As we wrap up today’s episode, I want to leave you with this: energy isn’t just about having more of it—it’s about using it wisely. By focusing on the things that truly matter, like nutrition, sleep, and movement, you can build a foundation of sustainable energy that serves you well in all areas of your life. Remember, health and wellness aren’t a checklist or a chore—they’re a way of living, and they should bring you joy and vitality along the way. Thank you for joining me on *The Healer* today. If you enjoyed this episode, please take a moment to subscribe and share it with someone you think would benefit. Until next time, take care of yourself, and remember: life is meant to be lived fully.