If you are looking to optimize your metabolism, lose weight and improve your cognitive functioning, keep reading!

You may or may not have heard of this molecule, PGC-1⍺, yet.  

PGC-1⍺ can dramatically influence how efficiently your body burns fat, produces energy and resists fatigue. Understanding how it works, and how to naturally increase it, if you want to improve metabolic health, longevity and athletic performance.

Let’s roll up our sleeves and get into the details about what and why PGC-1⍺ is so important.

PGC-1⍺ (peroxisome proliferator-activated receptor gamma co-activator 1-alpha) is often called the “master regulator of mitochondrial biogenesis.”

In simple terms, it’s a protein that helps your cells create new and more efficient mitochondria (the tiny power plants that produce energy inside every cell).

Mitochondria are where fat and carbohydrates are converted into energy. The more mitochondria you have, and the better they work, the more efficiently your body can burn fat for fuel, reduce fatigue and support brain function.

PGC-1⍺ acts like a conductor, coordinating the expression of hundreds of genes involved in energy metabolism, antioxidant defense and cellular resilience.

In reference to losing weight and burning more fat, PGC-1⍺ operates in a few different ways:

#1 -  It increases mitochondrial density

When PGC-1⍺ is activated, your cells build more mitochondria. This means you can burn more energy at rest and during exercise, resulting in a higher metabolic rate and greater fat-oxidation capacity.

#2 - It enhances fat utilization

PGC-1⍺ upregulates enzymes responsible for beta-oxidation, the process that breaks down fatty acids into energy. This allows your body to shift from relying on glucose to burning more fat.

#3 - It reduces inflammation

Chronic inflammation can reduce fat burning and contribute to insulin resistance. PGC-1⍺ suppresses inflammatory signaling pathways, helping restore metabolic flexibility and improve metabolic efficiency.

#4 - It improves insulin sensitivity

By improving mitochondrial function and reducing oxidative stress, PGC-1⍺ enhances insulin sensitivity, helping to prevent the energy crashes and food cravings that come with unstable blood sugar.

This is all great, right? Now, let’s learn about how PGC-1⍺ can improve cognitive functioning.

Your brain is one of the most energy-hungry organs in your body. When mitochondrial function declines, neurons struggle to make enough ATP, leading to mental fatigue, brain fog, and poor focus.

PGC-1⍺ helps counter this in the following ways:

• Promoting mitochondrial biogenesis in neurons, improving energy production in the brain.
• Increasing antioxidant enzymes, protecting brain cells from oxidative stress.
• Supporting neuroplasticity, the brain’s ability to adapt and repair which is vital for focus, memory and long-term cognitive health.

Low PGC-1⍺ expression has been linked to chronic fatigue syndrome, neurodegenerative diseases and metabolic disorders, highlighting how important it is to both physical and mental performance.

And finally, what you have been waiting for - how to actually activate PGC-1⍺.

PGC-1⍺ is highly responsive to lifestyle cues, especially those that signal energy demand or mild stress to your body. 

Here are the most effective strategies to boost it:

#1 - Exercise

Both aerobic exercise and high-intensity interval training (HIIT) are powerful activators of PGC-1⍺ because they trigger certain pathways that signal your cells to produce more mitochondria and burn fat more efficiently.

#2 - Cold exposure

Cold thermogenesis, like ice baths or cold showers, stimulates PGC-1⍺ and brown fat activity, increasing calorie burn and mitochondrial output.

#3 - Fasting or caloric restriction

Intermittent fasting and caloric restriction upregulate PGC-1⍺ through energy-sensing pathways, enhancing fat oxidation and metabolic efficiency.

#4 - Nutritional strategies

Certain nutrients and compounds also support PGC-1⍺ activation. These include resveratrol, quercitin, green tea extract (EGCG), omega-3 fats (especially EPA and DHA), CoQ10, L-carnitine and yes, coffee (yay!).

One last thing to note - PGC-1⍺ expression follows your circadian rhythm. Poor sleep suppresses its activity, while consistent, high-quality sleep enhances mitochondrial repair and regeneration. So, be sure to set-up a consistent sleep hygiene program.

Remember, PGC-1⍺ is one of the body’s most powerful metabolic regulators and helps you improve your fat burning, energy production and cognitive functioning. Implement as many of the strategies listed above and enjoy more energy, focus and success with body composition changes.

Reach out to the Team of Sports Dietitians at eNRG Performance if you would like some extra assistance.