If you have been following any of the recent longevity discussions on social media lately, you likely have heard of mTOR and AMPK. Both are extremely important for different reasons. 

Every cell in the body has a sophisticated network that decides whether to build up or break down, grow or conserve, perform or recover. 

Two of the most powerful regulators of this network are mTOR (mechanistic Target of Rapamycin) and AMPK (AMP-Activated Protein Kinase).

They operate like biological opposites. When one is active, the other is often suppressed. 

I know it may sound a bit complex but stay with me because understanding this relationship between these two is key for optimizing your training, recovery, longevity and overall metabolic health.

Let’s start with mTOR, otherwise known as the “anabolic master switch”.

mTOR is a protein kinase that acts as a central regulator of cell growth, muscle protein synthesis and anabolic metabolism. It integrates signals from nutrients, hormones and energy status to determine whether the body should build new proteins, cells and tissues.

The major activators of mTOR include amino acids (especially leucine), insulin, IGF-1, strength training and high energy (ATP) availability.

When activated, mTOR can stimulate muscle protein synthesis, promote cellular growth, repair and recovery, enhance carbohydrate storage and support immune function. 

Now, here’s the thing - you don’t always want it turned on, only after workouts or during growth or muscle-building phases. Having it always on, mostly from constantly feeding your body calories, can actually accelerate the aging process, impair autophagy (cellular clean up) and promote insulin resistance. 

Here’s the other really important point - chronic or excessive mTOR activation, particularly from constant feeding, can accelerate aging, impair autophagy and promote insulin resistance. 

So yeah, there’s a balance and a message here. As you age, you want to emphasize being more metabolically efficient so you really only have to eat every 3-5 hours. This is accomplished by focusing on protein, fiber and healthy fats. Read more about Metabolic Efficiency Training HERE.

Moving onto AMPK, or the body’s metabolic master regulator. You can read my previous article about AMPK HERE but let me summarize this wonderful “switch”.

AMPK detects low cellular energy and triggers mechanisms to restore balance. It also promotes catabolic processes that generate ATP while shutting down energy-expensive anabolic ones.

The major activators of AMPK include energy deficits (fasting, calorie restriction), low glycogen levels, endurance exercise, polyphenols (especially resveratrol and EGCG) and cold exposure.

When activated, AMPK can increase fat oxidation, simulate mitochondrial biogenesis, enhance autophagy and cellular repair, and inhibit mTOR and protein synthesis when there is a scarcity of energy.

You want AMPK to be “on” during fasting or low-carb phases that you may be in, during endurance training and when you want to improve insulin sensitivity.

Here are some practical takeaway messages to use mTOR and AMPK to improve health and longevity:

1. Train mTOR, recover with AMPK
   • Resistance training with a protein feeding activates mTOR.
   • Fasting, aerobic training or low-intensity recovery exercise activates AMPK.
2. Use nutrient timing strategies (found in my Metabolic Efficiency Training book)
   • After a workout, leverage mTOR by eating protein and carbohydrates. 
   • For short, aerobic training in the morning or on off-days, you can be fasted or at least have a lower carbohydrate feeding before the workout. This will activate AMPK.
3. Longevity and metabolic health
   • Chronic mTOR activation (from constant eating and insulin spikes) accelerates aging.
   • Strategic AMPK activation through intermittent fasting, caloric restriction, and aerobic training enhances cellular repair and lifespan.

Remember, mTOR and AMPK work in opposition but in harmony with each other. Optimal health and performance require a balance of times of activation and recovery. Chronic activation of one at the expense of the other disrupts metabolic health. mTOR builds and strengthens while AMPK restores and rejuvenates.

True performance, longevity and metabolic resilience come from mastering when to push one and when to allow the other to do its work.