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Phase 03 · Week 6 - 8
Mitochondrial Density
Grow more mitochondria. Expand the engine.
Mechanism
Grow your engine
Citation
Holloszy, 1967
Sustained exercise signals PGC-1α to trigger mitochondrial biogenesis, literally growing more mitochondria per cell. More mitochondria means greater capacity to oxidize fat at rest and during exercise. Studies show 8 weeks of endurance training can increase mitochondrial content by 50 - 100%.
PGC-1α → New Mitochondria
What to do
Pick one consistent day per week. Finish lunch around 1pm, then eat nothing until lunch the next day. Water, black coffee, plain tea only.
Why it works
A 24h fast triggers a strong AMPK and autophagy response, signalling cells to clean up damaged mitochondria and build new ones. This is one of the most powerful biogenesis stimuli short of exercise itself.