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By Terry Willard ClH, PhD

In our first blog in this series, (https://www.drterrywillard.com/__trashed/ ) we saw that the mitochondria, the Hearth of our cells, where mitochondria Qi Translator from the Quantum realm. In the Second blog the Mitochondria and aging (https://www.drterrywillard.com/back-to-the-winter-hearth-mitochondria-and-aging-2-4/ ). In this blog we are going to look at exercise and lifestyle issue that influence MD. 

Exercise for Mitochondria: Soleus Pushups (SPU)

Before I go into the supplements in the (next blog) which can help regenerate mitochondria, I want to go back to our discussion on exercise. As mentioned earlier, virtually all form of exercise will aid in both increasing mitochondria and regenerate one we have. Any form of aerobic exercise also increases oxygen, thus also increase mitochondria function, so it is often suggested to be the best. 

But new research has shown that soleus pushups are by far superior, and most people will find this exercise the easiest to do as they can be done at the same time as sitting at your desk, watching TV or using the toilet.   

The soleus pushup is an exercise that is likely to be new to many people, even the most die-hard of fitness fanatics. And, before you think it’s going to be a more extreme variation of a conventional pushup, the soleus pushup couldn’t be easier to perform and it could, according to science, be one of the most beneficial exercises you could ever think to perform. 

So, what is a soleus push-up, how do you perform one, and what benefits can it bring? 

What is the Soleus Muscle? 

The soleus pushup concerns the soleus muscle. This is found on the rear of the leg, just below what we consider to be the calf muscle (officially known as the gastrocnemius) and above the Achilles tendon. The soleus muscle actually makes up one half of the calf muscle, in combination with the gastrocnemius. 

To put this into context, one can compare the soleus muscle with the bicep or triceps, as an example. Andrew Huberman explains, “if I were to have you perform hundreds or thousands of repetitions, even with a very light weight, eventually it would fatigue. You would feel a burn there. The soleus muscle is designed to be used continuously.” 

What is a Soleus Pushup (SPU)?

So, if the soleus muscle is being used continuously throughout the day, why is there even a “pushup” to work it even more? Well, while the soleus pushup isn’t performed with the intention of making the muscle bigger and stronger, a team of researchers have now found that performing pushups with it can “improve the metabolic health in the rest of your body,” the University of Houston surmises. 

The soleus pushup is performed, as Andrew Huberman explains, “when you’re sitting down [on a chair] with your knee bent at approximately a right angle and pushing up, or lifting your heel, while pushing down on your toe and contracting the calf muscle, and then lowering the heel.” 

This process is repeated over and over for either a specified number of repetitions or for a specified amount of time. The theory suggests that you can perform soleus pushups constantly, all day, without ever feeling any fatigue or soreness. 

It seems very similar to a seated calve raise, although in the case of the soleus pushup, you don’t necessarily need to add any extra weight. 

What Does the Science Say?

It was only in October 2022 that a team of researchers discovered the potential benefits of performing soleus pushups, and how they can positively affect your metabolism and blood glucose control. The study, published in iScience, had participants continuously perform soleus pushups so that the researchers could examine blood glucose utilisation and metabolism, to name a couple. 

The participant group “included an equal number of male and female volunteers with a wide range of BMI, age, sedentary time and habitual daily steps.” 

After examining changes in metabolism and blood glucose utilisation, the researchers found the group that performed the soleus pushups while seated in the laboratory—some performed them for up to 270 cumulative minutes, i.e. 270 minutes worth of pushups spread throughout the day—“experienced dramatic improvements in blood sugar regulation and in metabolism, despite the fact that the soleus is just 1% of the total musculature.”

So, while it’s all well and good saying the researchers found performing soleus pushups can have a positive effect on your body, what does it mean in the real world? It means you will experience lower blood glucose, increased mitochondria regeneration, and more energy.

Andrew Huberman says, “if you’re somebody who cares about blood glucose regulation or you want to keep your metabolism running, please don’t stop exercising. But if you’re somebody who wants to maximise your health, doing these soleus pushups continuously while seated, is going to be beneficial,” and, “In addition to that, [this exercise] offer benefits with very low investment and zero cost.” 

When the SPU was tested, the whole-body effects on blood chemistry included a 52% improvement in the excursion of blood glucose (sugar) and 60% less insulin requirement over three hours, after ingesting a glucose drink.

So, while the soleus pushup can’t replace a full workout or gym routine, it certainly can offer some other incredibly beneficial health benefits.

In some traditional medicine systems like TCM and Ayurveda, the calf muscle is often referred to as the second heart. Venous blood pools here, while the soleus pushups return these reserved into general circulation. This process has been shown to activate mitochondria regeneration both in quality and quantity more than any other found action to date. 

Follow the Sun

Getting some sun is one of the best things you can do for your overall health. (Not to mention, it’s free!) Sunlight can help strengthen your bones by providing natural a source of Vitamin D. This vitamin for mitochondrial support helps mitigate conditions such as Seasonal Affective Disorder (SAD), a condition most common during the winter months when there are fewer daylight hours.

As for mitochondria, sunlight changes the structure of water, negatively charging the water in your cells. This activates the cells and improves mitochondrial function. (It’s important to manage when and how you get sunlight. You don’t want too much midday sun without sunscreen or you risk sunburns, which can increase your chances of melanoma.)

Plunge the Temperature

Shocking your body with short-term bursts of exposure to cold temperatures can trick the body into survival mode. This stimulates new mitochondria. Twenty second bursts at approximately 32 degrees F, three times a week is enough to encourage new growth. A few ways to do this:

• Take a cold shower
• Take a polar plunge
• Walk shirtless in cold temperatures

This is very literally, “That which does not kill you, makes you stronger.”

Fat for Fuel

Consuming healthy fats instead of processed sugars provides a healthier and far more efficient source of fuel for mitochondria. Limiting sugar intake also reduces the free radicals that are produced as a byproduct.

A study published in February 2016 by researchers at Yale showed that neural mitochondria in the brain feel the change of a glucose surge (also known as a “sugar rush”). Not only can mitochondria detect surges, but they also adapt and change their shape and function. This adaptation may show that the brain could be involved in the development and propagation of type 2 diabetes. Also, consider that for generations, before the dawn of the age of electricity and natural gas, animal fat was used for fuel. Again, this is because fat provides a steady, slower-burning source of fuel.

Look to healthy fats for mitochondria nutritional support!

Here we looked at soleus pushups and how they increased mitochondria numbers in the body. We also delved into how the Sun, Cold plunges and Fats can influence mitochondria. 

In our next and last blog we look at Supplements that can aid in mitochondria development.