This episode of the Critical Oxygen podcast explores the importance of oxygen in human performance. Dr. Robert Jacobs and I explore the role of mitochondria in energy production, the transfer of electrons and protons, and the process of ATP synthesis. The relationship between oxygen and other energy systems, such as phosphocreatine and glycolysis, is also discussed. The episode highlights the need for a balance between mitochondrial volume density and contractile proteins, as well as the adaptations that occur with different types of training. The role of mitochondria in fatigue reduction and the benefits of high mitochondrial volume density and function are also explored. This conversation explores the distribution of energy systems within cells, the importance of capillary density and mitochondrial volume density, and the potential benefits of supplementing with creatine for endurance athletes. TAKEAWAYS 1) Oxygen is the most important molecule for endurance performance and life as we know it. 2) Mitochondria play a crucial role in energy production and the transfer of electrons and protons. 3) Training can lead to adaptations in mitochondrial volume density and function. 4) Developing capillary density and mitochondrial volume density should be a priority for endurance athletes. 5) Supplementing with creatine can aid in recovery and improve strength and some aspects of performance for endurance athletes.Enjoying these podcasts? Don't forget to subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction and Importance of Oxygen 02:19 The Origin Story of Critical Oxygen 03:42 The Role of Mitochondria in Performance 05:11 Understanding the Powerhouse of the Cell 06:05 The Energy Transfer Process 08:28 The Importance of Oxygen as an Electron Acceptor 10:18 The Role of Oxygen in Energy Transfer 11:47 The Majority of Oxygen Utilization during Exercise 12:45 The Electron and Proton Transfer Process 14:44 The Role of Substrates in Energy Production 17:07 Understanding Oxidation and Electron Transfer 20:31 The Electrochemical Gradient and Proton Motive Force 23:03 The Inner Mitochondrial Membrane and Cristae 25:01 ATP Synthesis and the Mechanical Energy of ATP Synthase 27:44 The Role of Phosphocreatine and Glycolysis 35:26 The Relationship Between Oxygen and Energy Systems 38:14 The Optimal Balance of Mitochondria and Contractile Proteins 41:36 The Adaptations from Zone 2 and High-Intensity Interval Training 49:04 The Collective Activation of Energy Systems 52:03 The Role of Mitochondria in Fatigue Reduction 53:53 The Benefits of High Mitochondrial Volume Density and Function 54:50 Distribution of Energy Systems within Cells 57:20 Importance of Capillary Density and Mitochondrial Volume Density 58:16 Supplementing with Creatine 01:00:14 Effects of Creatine on Endurance Performance 01:01:13 Benefits of Creatine for Recovery and Consistency 01:02:11 Additional Benefits of Creatine 01:06:00 Phosphocreatine Pool and Mitochondrial Function 01:07:18 Loss of Phosphocreatine during Exercise 01:09:43 Supplementing with Creatine for Endurance Athletes 01:10:12 Strength Training and Force Output 01:12:56 Oxygen as the Most Important Molecule 01:13:26 Closing Remarks and Call to Action