How to Activate AMPK: Your Metabolic Master Switch

"Eat less and move more" is the age-old advice for weight loss. It's supported by the concept that if you eat fewer calories than your body uses (aka create a calorie deficit), you will effectively slim down.

It sounds so simple in theory. Yet, you're still struggling with those last few pounds—especially stubborn belly fat. Why? Well, your metabolism is a little more complex than "eat less, move more." What you really need to do is activate AMPK ASAP!

The acronym AMPK stands for adenosine monophosphate-activated protein kinase. It's a mouthful, so let's stick to calling it "AMPK" or "AMP-activated protein kinase." You may have never heard of AMPK or AMPK activators, but they have always been major contributors to your metabolic health.

And thanks to an abundance of research, AMPK and AMPK activators are much better understood than ever before. Once you get to know AMPK, AMPK activators and the role of AMPK supplements in weight management, you'll want to do a lot more than just eat less.

What is AMPK?

Researchers refer to AMPK as the "master regulator of metabolism." This enzyme helps your body tap into the energy it already has—without having to consume any additional calories.

AMPK's main job is the regulation of energy balance, which it does by triggering different metabolic processes. For instance, when cellular energy is low, AMPK stimulates your cells to take in glucose from the bloodstream, thereby decreasing circulating blood glucose levels. AMPK activators also trigger fatty acid oxidation. This means, in a state of low-energy reserves, AMPK activators are telling your body to burn fat for energy.

Also of note: AMPK is involved in autophagy, or cell recycling. This is an important process for mitochondrial health—the powerhouses of the cell. When the body is in an energy deficit, AMPK works to increase the number of new mitochondria in cells, while removing old mitochondria that might not function as well as they used to. With new-and-improved mitochondrial health, your cells can more efficiently take up glucose from the bloodstream and use it for energy.

Sounds pretty great, right? But here's the catch: while you have AMPK in every cell of your body, it's not always in use. The activation of AMPK, not the mere existence of this enzyme, is what helps jumpstart your metabolic engine through activation and inhibition of various systems.

That's where behaviors, foods and supplements can play a role in triggering this metabolism master regulator!

4 natural ways to activate your AMPK

Studies show that increasing AMPK activators can encourage your cells to stop storing fat and start burning it for energy. Sounds too good to be true? It's not. As you now know, burning fat is just another day in the life of activated AMP protein kinase. The only downside? AMP-activated protein levels decline with age, which means you may need to take a more aggressive approach to turning on AMPK.

The good news is that there are several different ways to help activate your body's AMPK:

1. Reduce calories

   —Calorie restriction is a sure-fire way to naturally activate AMPK. Restricting calories eventually leads to low cellular energy, or "energetic stress," which activates AMPK. The number of calories you need to cut varies depending on your gender, age and activity level. Generally speaking, health practitioners will recommend subtracting 500 calories from your basal metabolic rate. This recommendation is based on research that found about 3,500 calories is equivalent to one pound of fat.
   By that logic, if you cut 500 calories every day (500 calories x 7 days = 3,500 calories), you would then lose about one pound per week. Again, you may need to reduce calories even more to activate your AMPK, especially after you've already lost some weight.

2. Cut down on carbohydrates

   —While cutting calories is one strategy, you may want to specifically cut down on the calories from carbohydrates. Research has shown that limiting your glucose intake can activate AMPK. Again, how many carbohydrates you need per day depends on your total daily calorie needs in addition to your other unique health needs. Most people, however, would benefit from cutting down on simple carbohydrates, or eliminating them completely.
   Simple carbohydrates are quickly digested and absorbed, which can impact healthy glucose levels. Simple carbohydrates include refined grains and just about anything made with sugar. Instead, choose complex carbohydrates, which are slower to digest. This ensures you are maintaining your already-healthy glucose levels. If you are significantly reducing calories, choosing complex carbohydrates will also help you better control your appetite.

3. Practice fasting

   —Fasting is an effective way to help reduce total calorie intake. Fasting also allows your body to run on low energy, thereby activating AMPK activators. There are a number of ways to practice fasting. The most common is the 16:8 method, which requires fasting for 16 hours and eating all your calories for the day during an eight-hour window.
   Of course, you still need to be in a calorie deficit to see metabolic effects and for AMPK activation to occur. Don't want to go that long between meals? No problem. Just try to spread out your regular meals by at least six hours. Give your gut time to digest and rest. Caveat: If you are pregnant, nursing or have other specialized health needs, fasting may not be a safe or suitable option. Talk with your healthcare provider before implementing any dietary restrictions.

4. Exercise regularly

   —You know the benefits of regular physical activity. But there's evidence that exercise can specifically trigger AMPK activation. One review even found that exercise may be the most powerful physiological activator of AMPK. Exercise creates metabolic stress, which leads to low cellular energy and the activation of AMP protein kinase in skeletal muscle.

Supplements that support AMPK activity

Along with diet and lifestyle changes, you can use supplements to support AMPK activation. Of course, not all nutrients are created equally. Let's look at a few that help play a role in supporting AMPK.

1. G. pentaphyllum

   —In a randomized controlled trial, participants were given 450 milligrams of Gynostemma pentaphyllum for four weeks. After taking a G. pentaphyllum supplement and exercising for 60 minutes, researchers observed a significant increase in AMPK in muscle cells.

2. Hesperidin

   —Hesperidin is a polyphenol, a compound naturally found in fruits, vegetables, herbs, coffee, tea and even chocolate. Polyphenols are well-known for their antioxidant properties and many can also boost AMPK activity.

3. Resveratrol

   —Resveratrol is a type of polyphenol that is especially known for protecting cardiac cells against oxidative stress and promoting brain health. Research has found that resveratrol's antioxidant benefits occur in part through AMPK activation.

4. Quercetin

   —Quercetin is a type of polyphenol found in tea and some fruits, like apples. It also helps activate AMPK.

Who should consider AMPK support?

The short answer: anyone who wants to manage their weight or metabolic health should consider AMPK support. That said, AMPK activation is substantially more effective when combined with a healthy diet and exercise plan. So, be sure you've built a solid foundation before you start adding more layers.

References

• Heidary Moghaddam R, Samimi Z, Asgary S, et al. "Natural AMPK Activators in Cardiovascular Disease Prevention." Front Pharmacol. 2022;12:738420. January 3, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC8762275/
• Kim, J., Yang, G., Kim, Y. et al. "AMPK activators: mechanisms of action and physiological activities." Exp Mol Med 48, e224 (2016). https://doi.org/10.1038/emm.2016.16.
• Long YC, Zierath JR. "AMP-activated protein kinase signaling in metabolic regulation." J Clin Invest. 2006. https://pmc.ncbi.nlm.nih.gov/articles/PMC1483147/
• Mayo Clinic. "Counting calories: Get back to weight-loss basics." Mayo Clinic – Healthy Lifestyle, Weight Loss. September 5, 2024. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
• Nayyar D, Yan X, Xu G, Shi M, Garnham AP, Mathai ML, McAinch AJ. "Gynostemma Pentaphyllum Increases Exercise Performance and Alters Mitochondrial Respiration and AMPK in Healthy Males." Nutrients. November 8, 2023. https://pubmed.ncbi.nlm.nih.gov/38004115/
• Richter EA, Ruderman NB. "AMPK and the biochemistry of exercise: implications for human health and disease." Biochem J. 2009. https://pmc.ncbi.nlm.nih.gov/articles/PMC2779044/#S20
• Steinberg GR, Hardie DG. "New insights into activation and function of the AMPK." Nat Rev Mol Cell Biol. April 2023. https://pubmed.ncbi.nlm.nih.gov/36316383/