AMPK
AMP-Activated Protein Kinase
Your cellular fuel gauge. When energy is low, AMPK flips the switch from "build and store" to "burn and repair." It's why exercise and fasting are so powerful - they activate this ancient survival mechanism.
What AMPK Does When Activated
Burns Fat
Promotes fatty acid oxidation. Inhibits fat synthesis. Uses stored fat for fuel.
Increases Glucose Uptake
GLUT4 translocation brings glucose into cells without insulin. Improves insulin sensitivity.
Builds Mitochondria
Activates PGC-1α for mitochondrial biogenesis. More mitochondria = more energy capacity.
Activates Autophagy
Triggers cellular cleanup by inhibiting mTOR. Recycles damaged components.
Inhibits Growth
Suppresses protein synthesis and cell proliferation. Conservation mode.
Reduces Inflammation
Inhibits NF-κB inflammatory signaling. Anti-inflammatory effects.
The AMPK-mTOR Balance
AMPK (Repair/Conserve)
- •Active when energy is LOW
- •Burn fat, use stored energy
- •Cellular cleanup (autophagy)
- •Longevity pathways activated
- •Stress resistance up
mTOR (Build/Grow)
- •Active when nutrients are HIGH
- •Build protein, grow tissue
- •Suppress cleanup (autophagy)
- •Growth/proliferation mode
- •Accelerated aging if chronic
Health comes from cycling between these states - not being stuck in one.
Natural AMPK Activators
Exercise
The most powerful AMPK activator. Muscle contraction depletes ATP, triggering AMPK. Both cardio and resistance training work.
Fasting
No food = low glucose = low ATP = AMPK activation. Intermittent fasting is an effective AMPK activator.
Cold Exposure
Cold stress increases ATP demand for heat generation, activating AMPK.
Berberine
Plant alkaloid from goldenseal, barberry. Activates AMPK similarly to metformin. Powerful blood sugar effects.
Metformin
Diabetes drug that works largely through AMPK activation. Being studied for longevity.
Other Compounds
Resveratrol, EGCG (green tea), alpha-lipoic acid, quercetin all activate AMPK to varying degrees.
Low AMPK and Disease
Obesity
Low AMPK = less fat burning, more fat storage. Constant eating keeps AMPK suppressed.
Type 2 Diabetes
AMPK improves insulin sensitivity and glucose uptake. Low AMPK worsens insulin resistance.
Fatty Liver
AMPK inhibits lipogenesis. Low AMPK allows fat to accumulate in liver.
Cardiovascular Disease
AMPK promotes healthy vascular function. Low AMPK contributes to atherosclerosis.
Cancer
AMPK suppresses cell proliferation. Low AMPK allows unchecked growth.
Aging
AMPK activity declines with age. Activating AMPK mimics caloric restriction benefits.
Practical AMPK Activation
Exercise Regularly
Any form works. HIIT and endurance training are particularly effective.
Practice Time-Restricted Eating
Eating within 8-10 hours allows extended AMPK activation overnight.
Occasional Extended Fasts
24-48 hour fasts (occasional) strongly activate AMPK and autophagy.
Stop Snacking
Constant eating keeps AMPK suppressed. Give your body time between meals.
Consider Berberine
500mg 2-3x daily with meals. Powerful for blood sugar and metabolic health.
Cold Exposure
Cold showers, cold plunges activate AMPK while building stress resilience.
