Wouldn’t it be amazing if you could get the health benefits of exercise from eating certain foods? I know, right? This is not a magic pill solution where you simply cheat code yourself to fitness. Instead, I’m going to give you some of the foods that mimic exercise and its physiological effects.

What Makes Exercise Exercise?

Everyone knows that exercise is good for you and it’s needed for staying healthy and having more energy. However, it’s not the activity itself that gives you the benefits but the underlying physiological adaptations that occur.

Here’s how exercise supports the body’s main physiological systems:

Physical exercise strengthens the heart , lowers blood pressure, lowers blood glucose, and improves the functioning of the cardiac system. Over the long term, it will lead to the creation of new mitochondria that help you to produce more energy.

, lowers blood pressure, lowers blood glucose, and improves the functioning of the cardiac system. Over the long term, it will lead to the creation of new mitochondria that help you to produce more energy. Exercise stimulates the sympathetic nervous system that elevates heart rate, increases fat burning, produces adrenaline, makes you breath harder, and directs more blood flow to the muscles.

that elevates heart rate, increases fat burning, produces adrenaline, makes you breath harder, and directs more blood flow to the muscles. Resistance training increases testosterone, raises growth hormone, enhances bone density, and makes you build muscle mass . It will also deplete your body’s glycogen stores, making the cells more insulin sensitive and eager to absorb glucose.

. It will also deplete your body’s glycogen stores, making the cells more insulin sensitive and eager to absorb glucose. Being physically active provides the lungs with oxygen-rich blood and helps to eliminate carbon dioxide, which improves respiration. This will also raise metabolic rate and support the digestive system.

As you can see, most of these effects of exercise have to do with energy efficiency and utilization. Exercise makes you more sensitive to the foods you eat and releases certain metabolic signals that make your body fitter.

Free Radical Effect of Exercise

In the 1950s, it was thought that aging was caused by the accumulation of free radicals and reactive oxygen species (ROS)[i], which are these metabolic byproducts that cause damage to the cells.

However, after several years, it turned out that these free radicals are actually very important signaling molecules that actually protect the body[ii].

This phenomenon is called hormesis, in which the right amount of a toxin or physical stressor makes the body stronger.

Exercise is a hormetic stressor that causes mild oxidative stress to the body. However, in the right amounts, this will increase the body’s ability to deal with it better in the future. In fact, physically inactive people are said to be more prone to oxidative stress – not working out makes it easier for you to get sick[iii].

Other examples of hormesis are cold exposure, intermittent fasting, carbohydrate restriction, sunlight, hypoxia, and hormetic foods.

Your Body’s Defence Mechanism

We get exposed to free radicals and oxidative stress every day. If our bodies hadn’t developed certain defense mechanisms, then we’d all be dead.

Here’s how your body responds to exercise:

The Nrf2 Pathway is our cell’s main antioxidant pathway that helps to fight off the accumulation of too many free radicals[iv]

that helps to fight off the accumulation of too many free radicals[iv] Metabolic sensors like PGC-1α, AMPK and SIRT1 can increase mitochondrial biogenesis in states of increased energy demands like exercise or fasting[v]. Phytochemicals in certain plants have also been shown to activate these pathways[vi]

These metabolic switches get turned on in response to physiological stressors as to protect the body against the stress. Besides exercise, there are over 5000 hormetic dose compounds. You can read more about how to mimic exercise while sitting from a fellow biohacker’s Jacob Gordon’s post. But here are the foods that you can eat on a daily basis.

Compounds That Mimic Exercise

Green tea is rich in polyphenols such as catechins, quercetin, and myricetin, that mimic the effects of exercise and caloric restriction on the body. One of its compounds EGCG activates Nrf2[vii] and PGC-1α[viii]

such as catechins, quercetin, and myricetin, that mimic the effects of exercise and caloric restriction on the body. One of its compounds EGCG activates Nrf2[vii] and PGC-1α[viii] Sulforaphane found in cruciferous vegetables, especially in broccoli seeds and sprouts activate the Nrf2 pathway and have many other health benefits. Cabbage, Brussels sprouts, kale, collard greens, radishes, turnips, watercress are all great.

activate the Nrf2 pathway and have many other health benefits. Cabbage, Brussels sprouts, kale, collard greens, radishes, turnips, watercress are all great. Grapeseed extract activates PGC-1α, which inhibits oxidative stress and mitochondrial dysfunction[ix]

which inhibits oxidative stress and mitochondrial dysfunction[ix] Salidroside (SAL) is an active component of Rhodiola Rosea with many antioxidant properties but it can also stimulate mitochondrial biogenesis[x]

but it can also stimulate mitochondrial biogenesis[x] Docosahexaenoic acid (DHA) is partially associated with ROS production, which activates the PI3K/Akt/Nrf2 signaling[xi]. It also upregulates SIRT1[xii]. Foods high in omega3s and DHA are mackerel, salmon, oysters, chia seeds, flaxseeds, and walnuts.

is partially associated with ROS production, which activates the PI3K/Akt/Nrf2 signaling[xi]. It also upregulates SIRT1[xii]. Foods high in omega3s and DHA are mackerel, salmon, oysters, chia seeds, flaxseeds, and walnuts. Hydroxytyrosol (HT) in extra-virgin olive oil is considered one of the most important polyphenolic compounds responsible for the health benefits of the Mediterranean diet for lowering incidence of cardiovascular disease. It can also promote mitochondrial function by stimulating mitochondrial biogenesis[xiii]

is considered one of the most important polyphenolic compounds responsible for the health benefits of the Mediterranean diet for lowering incidence of cardiovascular disease. It can also promote mitochondrial function by stimulating mitochondrial biogenesis[xiii] Quercetin is the most widely consumed flavonoid in the human diet[xiv] with many antioxidant benefits and it activates the SIRT1. It’s found in elderberries, red onions, hot peppers, cranberries, kale, and tomatoes[xv]

with many antioxidant benefits and it activates the SIRT1. It’s found in elderberries, red onions, hot peppers, cranberries, kale, and tomatoes[xv] The metabolic state of ketosis whether through fasting or nutrition increases PGC-1α, AMPK, and SIRT1, which causes mitochondrial biogenesis[i]. Ketone bodies are modulated by PGC-1α and they have anti-inflammatory effects on the body. Exercising in ketosis has a greater hormetic effect.

Foods That Mimic Exercise

Coffee, broccoli, and spices activate the Nrf2 pathway , which can cause the antioxidant defense effect[xvi]

, which can cause the antioxidant defense effect[xvi] Curcumin or turmeric is a spicy compound that has many antioxidant and anti-inflammatory benefits. Consuming curcumin causes a hormetic response[xiii] and it has many protective effects on brain and neurogenesis as well. Ginger, Cinnamon and Turmeric are a part of my daily antioxidant consumption.

or turmeric is a spicy compound that has many antioxidant and anti-inflammatory benefits. Consuming curcumin causes a hormetic response[xiii] and it has many protective effects on brain and neurogenesis as well. Ginger, Cinnamon and Turmeric are a part of my daily antioxidant consumption. Dark chocolate has a ton of polyphenols and it can also lower blood pressure and improve insulin sensitivity[xvii]

and it can also lower blood pressure and improve insulin sensitivity[xvii] Foods high in resveratrol, that are said to have anti-aging benefits, are grapes, blueberries, cranberries, raw cacao and dark chocolate. They stimulate mitochondrial biogenesis through the activation of SIRT1 and PGC-1α

that are said to have anti-aging benefits, are grapes, blueberries, cranberries, raw cacao and dark chocolate. They stimulate mitochondrial biogenesis through the activation of SIRT1 and PGC-1α Low carb berries like strawberries, chokeberries[xviii], aronia, bilberries, have many antioxidants and micronutrients. Darker pigments and bitterness indicate a higher amount of polyphenols that protect the plants against pathogens. Berberine has been shown to have a similar effect on lowering blood sugar as metformin, which makes it a great thing to consume after larger meals, and it also activates AMPK[xix].

strawberries, chokeberries[xviii], aronia, bilberries, have many antioxidants and micronutrients. Darker pigments and bitterness indicate a higher amount of polyphenols that protect the plants against pathogens. Berberine has been shown to have a similar effect on lowering blood sugar as metformin, which makes it a great thing to consume after larger meals, and it also activates AMPK[xix]. Chaga, Cordyceps, and other adaptogenic mushrooms activate the Nrf2 pathway and can lower adrenal stress on the body[xx]

Eat Yourself Fit

As you can see, food is just more than food – it’s a vessel of biochemical signals that literally change the physiological state of your metabolism.

These foods that mimic exercise simply stimulate your body to stimulate certain processes that have a hormetic effect. It doesn’t mean that you’ll be burning more calories or that you can eat them in unlimited amounts.

Instead, these foods make it easier for you to burn fat and to be healthier while you’re not exercising. They support the proper functioning of your metabolism and help you to gain more benefits from living a healthy lifestyle with less effort.

The key is to support your mitochondria and train your body to handle hormetic stressors from food, from exercise, caloric restriction, and other stressors.

If you want to learn more about how to incorporate this kind of hormesis into your nutrition, working out, sleep, and mindset, then check out my free Body Mind Empowerment Handbook.

Stay Empowered

Siim

References

[i] https://www.ncbi.nlm.nih.gov/pubmed/13332224

[ii] http://www.medical-hypotheses.com/article/S0306-9877(05)00467-6/fulltext

[iii] https://www.ncbi.nlm.nih.gov/pubmed/17869589

[iv] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0148042

[v] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3627054/

[vi] https://www.sciencedirect.com/science/article/pii/S0197018615000601?via%3Dihub

[vii] https://www.ncbi.nlm.nih.gov/pubmed/16378625

[viii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827637/

[ix] http://pubs.rsc.org/EN/content/articlelanding/2014/fo/c4fo00340c#!divAbstract

[x] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4020198/

[xi] https://www.ncbi.nlm.nih.gov/pubmed/28807874

[xii] https://www.ncbi.nlm.nih.gov/pubmed/23806688

[xiii] https://www.ncbi.nlm.nih.gov/pubmed/19576748

[xiv] http://online.liebertpub.com/doi/abs/10.1089/rej.2011.1170

[xv] http://www.quercetinscience.com/2010-nieman-quercetin-athleticsreview.pdf

[xvi] https://www.ncbi.nlm.nih.gov/pubmed/20827676

[xvii] https://www.ncbi.nlm.nih.gov/pubmed/18716168

[xviii] https://www.hindawi.com/journals/ecam/2013/912769/

[xix] https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-015-0450-z

[xx] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5520743/ / https://www.hindawi.com/journals/bmri/2013/569206/