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The Energy Code

The Energy Code

By: Dr. Mike Belkowski
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The Energy Code is your blueprint for unlocking limitless vitality at the cellular level. Hosted by Dr. Mike Belkowski, this podcast dives deep into the science of your mitochondria—the true engines of health and energy. From light, water, and magnetism to groundbreaking molecules and lifestyle upgrades, each episode decodes the most effective strategies to strengthen your “Mitochondrial Matrix.” If you’re seeking cutting-edge science, practical tools, and proven methods to optimize your body and mind, you’ve just cracked the code. Check out these sources: www.biolight.shop – Instagram @biolight.shop – YouTube BioLight

Copyright 2021 All rights reserved. Alternative & Complementary Medicine Daily Hygiene & Healthy Living
Episodes
  • Your Mitochondria Have Their Own Clock — and It May Control How Fast You Age

    Your Mitochondria Have Their Own Clock — and It May Control How Fast You Age
    Jun 29 2026
    In this Deep Dive, Dr. Mike Belkowski explores a fascinating question at the intersection of circadian biology and mitochondrial science: What if mitochondria do not merely respond to the body’s clock, but actively help keep it? Drawing from two reviews on mitochondrial chronobiology, the episode examines how mitochondrial fusion, fission, energy production, mitophagy, NAD metabolism, and oxidative stress follow rhythmic patterns throughout the day. It also breaks down the two-way conversation between the nuclear clock and the mitochondria, including how metabolic signals such as NAD, ATP, AMP, and acetyl-CoA can reshape clock-gene activity. The discussion moves even deeper into evidence that biological rhythms can persist without a nucleus, suggesting that mitochondria may retain elements of an ancient metabolic clock inherited from their bacterial ancestors. Ultimately, the episode reveals why light, food timing, exercise, sleep, and metabolism must remain synchronized to preserve mitochondrial efficiency, metabolic health, resilience, and longevity. (Educational content only, not medical advice.) - Article Discussed in Episode: The Circadian nature of Mitochondrial Biology Circadian coordination: understanding interplay between circadian clock and mitochondria - Key Quotes From Dr. Mike: “What if mitochondria aren’t just responding to the circadian clock? What if they’re helping actually keep it?” “Your circadian clock isn’t simply measuring time. It’s also measuring energy.” “Our mitochondria aren’t just passive recipients of that information. They’re active participants in deciding what time it actually is.” “When the nucleus and mitochondria are in sync, energy production peaks exactly when you need it.” “The mitochondria beat more to a metabolic clock... Consistent eating patterns provide the metabolic cues necessary to keep mitochondrial activity on beat.” “Mitochondria are rhythmic shape-shifters... Failing to maintain this shape-shifting rhythm (i.e. fusion & fission) is a hallmark of cellular aging and metabolic decline.” - Key Points ⚡ Mitochondria are not simply ATP-producing organelles; they are signaling hubs, redox regulators, environmental sensors, and cellular decision-makers. ⚡ The relationship between the circadian clock and mitochondria is a two-way conversation rather than a one-directional command from the nucleus. ⚡ Clock genes influence mitochondrial biogenesis, mitophagy, fusion, fission, oxidative phosphorylation, NAD metabolism, and reactive oxygen species production. ⚡ Mitochondria communicate back to the nucleus through metabolites such as NAD, ATP, AMP, acetyl-CoA, and cellular redox status. ⚡ The circadian clock may be measuring both time and energy. ⚡ Mitochondrial fusion and fission follow rhythmic patterns that help cells adapt their physical structure to changing energy demands. ⚡ Fusion creates elongated mitochondrial networks optimized for efficient oxidative phosphorylation and energy production. ⚡ Fission separates mitochondrial networks into smaller units, supporting quality control and the removal of damaged components. ⚡ Loss of the normal fusion-fission rhythm is associated with cellular aging, oxidative stress, and metabolic decline. ⚡ SIRT1 acts as a metabolic sensor linking NAD availability to clock proteins such as PER2. ⚡ Biological rhythms can exist without nuclear DNA, as demonstrated by circadian peroxiredoxin oxidation in enucleated red blood cells. ⚡ Mitochondria also exhibit approximately 12-hour ultradian rhythms that appear to respond more strongly to metabolic and cellular stress cues than to light. ⚡ These independent rhythms support the theory that mitochondria retained ancient biological clocks from their bacterial ancestors. ⚡ Disrupting clock genes such as BMAL1, PER1, or PER2 physically damages mitochondrial structure and impairs cellular respiration. ⚡ Peripheral clocks in organs such as the liver, heart, and skeletal muscle respond strongly to feeding and fasting schedules. ⚡ Consistent meal timing can help synchronize mitochondrial enzyme activity, protein acetylation, NAD metabolism, and energy production. ⚡ Circadian disruption and mitochondrial dysfunction may reinforce one another, contributing to metabolic disease, neurodegeneration, accelerated aging, and reduced longevity. ⚡ Circadian health is influenced by more than light—it also depends on the timing of meals, exercise, sleep, temperature, and metabolic activity. - Episode timeline 00:00–00:25 — The Energy Code Deep Dives introduction 00:25–01:34 — Mitochondria as energy producers, signaling hubs, redox regulators, environmental sensors, and producers of ATP and EZ water 01:35–02:52 — The central question: Do mitochondria merely follow the circadian clock, or do they help keep it? 02:53–04:40 — Overview of mitochondrial rhythms, nuclear-mitochondrial communication, ancient ...
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    20 mins
  • Reset Your Circadian Rhythm: Morning Light, Dark Nights & the BioLight Ember

    Reset Your Circadian Rhythm: Morning Light, Dark Nights & the BioLight Ember
    Jun 25 2026
    In this episode of The Energy Code, Dr. Mike Belkowski explores why circadian rhythm is not merely a sleep issue — it is a foundational regulator of metabolism, hormones, cardiovascular health, inflammation, cognition, mitochondrial function, and longevity. Drawing from five influential research papers, Dr. Mike explains how the eyes act as circadian sensors, why the timing, spectrum, and intensity of light all matter, and how modern life creates a damaging mismatch: too little bright, full-spectrum light during the day and too much blue-rich artificial light at night. He also breaks down why morning sunlight may be one of the most powerful free wellness interventions available — and why nighttime success begins shortly after waking. The episode concludes with practical strategies for designing a more circadian-friendly environment and introduces the BioLight Ember, a portable, rechargeable light with adjustable brightness and three evening-friendly modes: amber, red, and amber/red combined. The central message is simple: you cannot out-supplement or out-biohack a poor circadian rhythm, but you can begin correcting it by sending your biology the right light signals at the right time. (Educational content only, not medical advice.) - Articles Discussed in Episode: Effects of light on human circadian rhythms, sleep and mood Circadian Rhythm, Lifestyle and Health: A Narrative Review Systematic review of light exposure impact on human circadian rhythm Role of Circadian Health in Cardiometabolic Health and Disease Risk: A Scientific Statement From the American Heart Association The role of sunlight in sleep regulation: analysis of morning, evening and late exposure - Key Quotes From Dr. Mike: “You can’t out-supplement or out-biohack a poor circadian rhythm.” “The body doesn’t know what time it is. It only knows what signals it receives... Light is the strongest timing signal humans possess. Everything else is secondary.” “If there was one circadian intervention that consistently outperforms nearly every supplement, it’s morning sunlight.” “The goal isn’t to eliminate light altogether (at night). The goal is to become intentional about which light we’re exposing ourselves to and at what time.” “Health isn’t always about adding another piece of technology or nutraceutical. Sometimes it’s simply about changing the environment your biology evolved to expect.” - Key Points ⚡ Circadian rhythm is not simply about sleep; it influences metabolism, hormones, cardiovascular function, inflammation, cognition, mitochondrial health, and longevity. ⚡ Morning sunlight is one of the most powerful free habits for setting the body’s master clock and improving both daytime alertness and nighttime sleep. ⚡ The eyes contain specialized circadian sensors called intrinsically photosensitive retinal ganglion cells, or ipRGCs, that help determine whether the body interprets its environment as day or night. ⚡ The same light can produce opposite effects depending on when it is viewed. ⚡ Morning light advances the circadian clock, increases alertness, supports a healthy cortisol rise, and promotes earlier melatonin onset that evening. ⚡ Bright and blue-rich light at night delays the circadian clock, suppresses melatonin, increases alertness, and reduces sleep quality. ⚡ The body does not know what clock time it is — it responds to environmental signals, with light acting as the strongest timing cue. ⚡ Virtually every major organ and tissue contains its own molecular clock, including the liver, pancreas, gut, immune system, and mitochondria. ⚡ Shift work, late-night eating, artificial lighting, social jet lag, inconsistent schedules, and sleep deprivation all contribute to circadian mismatch. ⚡ Modern indoor lighting is often too dim during the day and too bright at night. ⚡ Typical indoor environments provide roughly 100–500 lux, while outdoor daylight can reach approximately 10,000–100,000 lux. ⚡ Circadian responses depend on both the brightness and color spectrum of light — not merely one or the other. ⚡ Blue-rich light disproportionately affects melanopsin signaling, cortisol, alertness, melatonin suppression, and circadian phase shifting. ⚡ Circadian disruption is linked with impaired insulin sensitivity, poor glucose control, cardiovascular dysfunction, inflammation, depression, cognitive decline, and increased disease risk. ⚡ Nighttime success begins in the morning: earlier outdoor sunlight exposure is associated with better circadian alignment, earlier melatonin onset, and improved sleep quality. ⚡ The goal is not to eliminate evening light entirely, but to become more intentional about its timing, intensity, and wavelength. ⚡ The BioLight Ember is portable and rechargeable, offers amber, red, and amber/red combination modes, and allows complete control over brightness. ⚡ The Ember is not a sedative or replacement for healthy sleep habits; it is ...
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    44 mins
  • CrossFit Athlete Recovery Tool Battle: Compression Boots vs. Red Light Therapy

    CrossFit Athlete Recovery Tool Battle: Compression Boots vs. Red Light Therapy
    Jun 24 2026
    In this Deep Dive, Dr. Mike breaks down a randomized crossover trial comparing photobiomodulation, pneumatic compression boots, shockwave therapy, and passive rest in CrossFit athletes. The findings reveal a striking disconnect between feeling recovered and actually being physiologically recovered. Compression boots and shockwave therapy earned high satisfaction scores, but failed to outperform passive rest for muscle damage or power recovery. Photobiomodulation combined with a static magnetic field was the only intervention to preserve vertical-jump performance, reduce biochemical markers of muscle damage, and strengthen endogenous antioxidant defenses over the following 24 to 48 hours. The episode explores the study’s specific light protocol, the “invisible recovery window” immediately after intense exercise, and why mitochondrial and oxidative-stress recovery may matter more than how your legs feel in the moment. (Educational content only, not medical advice.) - Article Discussed in Episode: A randomised crossover trial comparing photobiomodulation therapy with other recovery strategies in CrossFit athletes - Key Quotes From Dr. Mike: “The most striking finding was the massive disconnect between an athlete’s subjective feelings and their objective physiology.” “Shock waves and compression boots might make post-WOD soreness more bearable, but they simply don’t help you regain peak power any faster.” “Photobiomodulation combined with a static magnetic field was the only intervention that significantly outperformed passive rest.” “To understand why photobiomodulation won, you have to look at the microscopic war zone inside your muscle cells... High-intensity CrossFit workouts trigger a massive spike in reactive oxygen species... Photobiomodulation acts as an internal antioxidant booster.” “Pneumatic boots are mostly for show... The boots provided no statistically significant benefit over passive recovery for muscle damage or power output.” “If you want to return to the barbell with maximum power, photobiomodulation is currently the only technology in this trial with scientific receipts to back it up.” - Key Points ⚡ The study compared photobiomodulation with a static magnetic field, pneumatic compression boots, shockwave therapy, and passive recovery in CrossFit athletes. ⚡ Compression boots and shockwave therapy received 83% satisfaction ratings, showing that athletes enjoyed the treatments. ⚡ Despite those high satisfaction scores, neither treatment significantly improved vertical-jump recovery or muscle-damage markers compared with passive rest. ⚡ The study highlights a major disconnect between subjective recovery and objective physiological recovery. ⚡ Photobiomodulation combined with a static magnetic field was the only intervention to significantly outperform passive recovery across functional and biochemical outcomes. ⚡ Athletes receiving PBM retained more vertical-jump power at the 24- and 48-hour marks. ⚡ PBM also reduced lactate dehydrogenase, a biomarker associated with muscle-cell membrane damage. ⚡ The study used a 32-minute protocol across eight treatment sites on each lower limb, targeting the quadriceps, hamstrings, and calves. ⚡ The device combined 905-nanometer super-pulsed lasers with 850-nanometer and 633-nanometer LEDs. ⚡ None of the recovery methods restored jump performance at the one-hour mark, including PBM. ⚡ PBM nevertheless increased antioxidant activity within 60 minutes, suggesting internal repair had begun before athletes felt or performed better. ⚡ PBM lowered markers of lipid and protein oxidation, including TBARS and carbonylated proteins. ⚡ It was also the only intervention to maintain or increase superoxide dismutase and catalase activity. ⚡ Compression boots may provide a strong sensory experience, but this trial did not show meaningful metabolic or performance recovery. ⚡ The central lesson: choose recovery tools based on how they affect performance 24 to 48 hours later—not merely how they feel immediately after training. - Episode timeline 00:00–01:49 — Introduction to the CrossFit recovery trial and the “science of the slay” 01:51–02:55 — Why a CrossFit WOD creates extreme mechanical, metabolic, and oxidative stress 02:57–04:30 — The satisfaction paradox: why compression boots and shockwave therapy feel effective without improving objective recovery 04:32–06:27 — PBM emerges as the leading intervention; improvements in jump performance and muscle-damage biomarkers 05:30–06:27 — The winning protocol: 32 minutes, eight sites per leg, and a combination of red/NIR LEDs and super-pulsed lasers 06:29–07:50 — The invisible recovery window: why no device restored performance one hour after the WOD 07:52–09:42 — The oxidative-stress battle: PBM’s effects on TBARS, carbonylated proteins, superoxide dismutase, and catalase 09:43–10:34 — Why pneumatic compression boots ...
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    14 mins
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