Cellular Metabolism Flashcards
Biochemically, ATP is classified as a ________________. The vast majority of our ATP is formed in the ________________ of our cells. The overall multi-step process of ATP generation is called __________________.
Co-enzyme
Mitochondria
Cellular respiration
There are three main, biochemical steps in cellular energy production; in order, they are __________________, _________________, and ____________________. This last step of cellular respiration has two byproducts: ATP and ______________. One of these steps produces many more times ATP per molecule than the other two; it’s called the ___________________.
Glycolysis, the citric acid cycle (Krebs cycle) and the electron transport chain
Water
Electron transport chain
In terms of gaseous components, cellular respiration requires as input adequate levels of ______________ and then generates ___________________, which the body must expel.
Oxygen
Carbon dioxide
For metabolism and weight maintenance, “calories do matter”. Beyond small initial stores (which include glycogen and perhaps 1-2 days’ worth of amino acids), ongoing, over-consumption of any food is stored as _______________.
Body Fat
Remember that innate Basal Metabolic Rates (BMR) can vary dramatically from person to person and may have genetic foundations. Hormones play large roles in determining and maintaining metabolic rate and also fat storage. Given the outcome of these, there is definitely a need to balance energy intake with energy expenditure. Increasing muscle mass increases BMR. For this reason, weight-bearing exercise may be a much better initial choice then aerobic exercise for your clients seeking specifically to lose weight.
__________ is a hormone that is required to support cellular uptake and action of T3 thyroid hormone within cells. However, too high levels of this hormone can promote synthesis of Reverse T3 which reduces basal metabolic rate, in part by lowering levels of available Free T3.
Cortisol
This is an excellent physician-penned article about Reverse T3 and its effects – a good review for you (and our Adrenal-Thyroid course deals with this as well) and also a tool to share with your clients and patients: http://www.restartmed.com/reverse-t3/
There are three types of macronutrients from food which can be used to generate energy. But adequate digestion is key. Proteins must be broken down into ___________________. Carbohydrates must be broken down into ________________________. Dietary fats and oils must be broken down into ____________________ and ____________________.
Amino acids
Monosaccharides
Glycerol and fatty acids
Each fatty acid molecule produces approximately ____% (percent) more energy than a molecule of glucose. The biochemical process the body uses to convert fatty acids into acetyl-CoA is called __________________. Primarily in the mitochondria of liver cells, fatty acids can be converted into ____________ which are an alternative input to glucose into cellular energy production
40%
Beta oxidation
Ketones
It’s important to remember that ketones are not necessarily negative at all! In today’s dietary culture, many of your clients may be producing ketones if they adhere to a lower- carbohydrate diet. This is an important concept which you may need to reassure your clients about occasionally if they discover they are producing ketones. Given the media’s emphasis on the dangers of ketones being produced in the bodies of those with strong insulin resistance and Type 2 diabetes (when ketones are being produced, despite a high-carbohydrate diet) – which can produce keto-acidosis over time and is indeed quite dangerous – I find this is a common point of confusion.
The amino acid _____________ is a required “shuttle” to move fats into mitochondria and increase their usage in ATP generation.
L-carnitine
Both short-term fasting and higher lean muscle mass increase our ____________________ (3 words), that is the energy expenditure required by a unique individual at rest.
Basal metabolic rate
Arguably, the most important skill you can teach your client is ________________. Individuals with poor – or even just suboptimal - ________________ are likely to feel less energetic and more fatigue.
Eating Hygine
Digestion
___________ is a pancreatic hormone released in response to the body’s intake of both carbohydrate and protein in the diet.
Insulin
Cell membranes are primarily made up of _________________ and ___________________. The type of fat that can make cell membranes the most rigid (and thus less responsive) is ____________________. You have learned at SAFM that higher levels of __________________ specifically increase cell membrane fluidity.
Phospholipids and cholesterol
Trans Fat
Omega-3 polyunsaturated fats
Fatty acid molecules that are vulnerable to oxidation are called ____________ fats. Evening primrose oil and borage oil are examples of _________________, an anti-inflammatory omega-6 fatty acid which can use up enzymes which are otherwise used in the production of ____________________, a pro-inflammatory omega-6 fatty acid.
Unsaturated
Gamma Linolenic Acid (GLA)
Arachidonic Acid
Mitochondria use 90% of the body’s oxygen. Name four relatively common dynamics in which our cells’ access to oxygen may be significantly hampered
-Asthma
-Chronic or seasonal allergy Sleep apnea
-Anemia (microcytic in which the oxygen-carrying capacity of red blood cells is impaired overall or macrocytic in which larger red blood cells do not properly oxygenate tissue served by the smallest capillaries)
-Shallow breathing (typically more common in those who are chronically
stressed) Living at high altitude
-Low blood pressure
Certainly, there are many other potential contributors, but these are definitely some of the most common drivers of lower oxygen intake.
At the molecular level, ATP generates energy in tissues in the body by transfer of a _____________ which is held in the molecule with a high-energy bond. Once depleted of its energy, ATP becomes _________ which can then be converted back into ATP again through catabolism of food (or use of stored nutrient sources).
Phosphate group
ADP
