The Molecular Mover
Last month, in Part Five of this series, we explored the Dopamine-serotonin-metabolism connection and even did some forest bathing. Now it is March and we're staying in the realm of the tiny, which might feel a little strange if you're coming from a movement/anatomy background.
It's understandable that movers tend to feel most comfortable at the arms and legs kind of size scale, but we're going to continue with a view into metabolism and that means staying in the realm of the cells.
Before we meet the hero of multicellular life, our mitochondria, I need you to do something for me.
Please check out of your anatomy silo.
I'll be the first to put my hand up here, because when you're a movement educator it feels like there is already too much to learn! It's easy to get into our comfortable corners and close up at the mere mention of molecules.
But hear me out! You will love the level of geekery here because it gets us into the magic of how our physical practice leverages longer term health outcomes. It is the crux of training. You can't not know about mitochondria if you're a movement educator... so here goes!
Mitochondria are hubs of metabolism and their dynamics arise as emergent properties essential for multicellular life at every level for plants, animals and even fungi.
Mitochondria were once primitive (over two billion years old) bacteria cells with their own toroidal DNA, apparently swallowed up by a larger cell. Or were they natural born killers of the archeon cells they invaded?
However they got inside these cells, avoiding digestion, these ambitious bacteria remained living in their host cells with which they developed a symbiotic relationship.
It was the phenomenally adaptable mitochondria that powered our evolution into complex organisms and continue to this day energetically driving all of our biological processes.
Did I mention that mitochondria have their own DNA that are only passed from the mother, and their number/quality have a great deal to do with embryo viability?
These cylindrical structures are found in nearly all our cells, but muscle and nerve cells have very high concentrations due to their comparatively high energy usage. The locomotor system is thus an important seat of metabolism, packed as it is full of these responsive mitochondria that we educate with our habits.
Not just energy minions for powering movement, mitochondria are organelles of intensive purpose:
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storage tanks for calcium ions crucial for muscle contraction and blood clotting
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producers of the iron compound (hemoglobin) required for oxygen
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triggers of cell death
Mitochondria are old but that are so not finished yet. Their activity is a hot topic in the research on a host of various diseases, and we're going to hang onto them for their relevance in training metabolic health via physical activity.
John Holloszy’s research in 1967 established the groundbreaking links between exercise training and the mitochondrial biogenesis (MB) of skeletal muscle. MB is the process by which cells increase their mitochondrial mass and copy number, essential for cellular energy production and metabolic health.
Cells use various and mighty signaling pathways and transcription factors to create new mitochondria, allowing the body to meet increased energy demands and come back stronger. In other words, the tissues rise to new challenges better suited for the work within organ systems that similarly self-tune in the process.
Considering the joints collectively as an organ system within the muscle tissue, what we really have is a continuum of mitochondria-powered cellular activity where boundaries become merely academic. From this perspective, with an interest in movement as medicine, we have an exciting ability to access molecular health (the tiniest end of the health spectrum) through movement (referred to as "mechanical behaviour" in the literature).
Harnessing the connections between cell biology on a molecular level and tissue structure/function patterns on the macro end of the spectrum reinvigorates my interest in yoga as a whole-being practice.
For a comprehensive look at the metabolics of human performance check out this article, The molecular athlete: exercise physiology from mechanisms to medals. The authors keenly anticipate the more recent work from the MoTrPAC Study Group (Molecular Transducers of Physical Activity Consortium), the Temporal dynamics of the multi-omic response to endurance exercise training, which was published in Nature this year.
Exercise Adaptation: A Deeper Understanding
Synopsis of the MoTrPAC Research for Movement Educators
Study Overview
The Molecular Transducers of Physical Activity Consortium (MoTrPAC) recently published groundbreaking research in Nature (2023) examining how our bodies adapt to endurance exercise training at the molecular level. This multi-omic study tracked changes across numerous biological systems and tissues over time, providing unprecedented insights into how exercise transforms our physiology.
Key Findings Relevant to Movement Practice
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Exercise as a Whole-Body Event: The research confirmed that physical activity triggers coordinated responses across multiple systems simultaneously—not just in muscles, but in immune cells, metabolism, and stress-response pathways. This validates holistic movement approaches that consider the entire organism rather than isolating specific muscles or tissues.
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Timing Matters: Different biological responses unfold on distinct timelines. Some adaptations occur rapidly (within hours), while others develop gradually over weeks of consistent training. This supports the value of both single sessions and progressive training programs in movement education.
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Mitochondrial Transformation: The research documented extensive changes in mitochondria (our cellular energy factories) beyond what was previously understood. This metabolic remodeling helps explain the dramatic improvements in energy utilization that come with consistent training.
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Immune System Regulation: Regular exercise fundamentally reshapes immune function, which may explain reduced inflammation and improved recovery capacity over time. Movement educators can consider these immune effects when designing programs for populations with inflammatory conditions.
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Individual Variation: While core adaptations were consistent, the research revealed significant individual differences in response patterns and magnitudes. This scientifically validates the need for personalized approaches in movement education.
Practical Implications
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Periodization Makes Biological Sense: The time-dependent nature of adaptations supports structured training cycles rather than random exercise selection.
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Recovery is Productive: This research confirms that the "quiet" recovery periods between sessions are when many critical adaptations actually occur.
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Consistency Transforms Biology: The progressive nature of adaptations underscores the importance of regular, consistent movement rather than sporadic intense efforts.
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Beyond Muscles: Movement educators should consider explaining broader health benefits beyond strength and flexibility, as exercise's effects on immune function and metabolic health are profound.
This research provides scientific validation for many holistic movement approaches while offering a deeper understanding of why consistent, progressive movement practice creates such transformative effects throughout the body. This work is evidently concerned with the health applications of training, which aligns more with a practical interest in movement as medicine.
MoTrPAC Consortium. (2023). Temporal dynamics of the multi-omic response to endurance exercise training. Nature, 621(7979), 149-157. https://doi.org/10.1038/s41586-023-06274-3
The next post in this series moves us from molecules to low-friction, spiral motion.
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