Microscopic but Mighty! What you need to know about your Mitochondria...

It’s a common misconception that we start to slow down as we age, losing the energy we once had when we were in our prime. But as I grow older, I can honestly say I have more energy than ever, and I don’t plan on slowing down any time soon. One of the many reasons I still feel young and strong everyday is because I take care of my mitochondria.

Your mitochondria are incredible little powerhouses that are responsible for producing ATP, the fuel for life. The only problem is that after decades upon decades of making energy, they start to become lazy and worn out, making them more susceptible to insults and injury. As a result, your mitochondria start producing an abundance of free radicals that cause oxidative stress, inflammation, accelerated aging, and increased risk for chronic disease.

Imagine there was a way for you to tune up your mitochondria to feel younger, more energized, and mentally sharp, all while reversing your biological age at the same time. You may be surprised to hear that you can get all of these benefits and more simply by giving your mitochondria a makeover. So I’m giving you my top tips on how to support your mitochondria to maintain the energy you need to feel great with as little damage as possible.

What Damages Your Mitochondria?

The first step to supporting your mitochondria is reducing your exposure to what damages them. These tiny energy powerhouses are easily damaged by environmental toxins, infections, medications, allergens, stress, and so much more. But the biggest insult by far seems to be eating too many empty calories: the nutrient-depleted sugar and starch that comes from eating an ultra-processed-food diet.

Mitochondria have trouble converting calories from refined starch and sugar into energy and in turn create free radicals. Think of it this way: when the bulk of your diet consists of ultra-processed foods, it’s like putting economy fuel into a Mercedes Benz—a car designed to run on premium. Over time it starts to suffer damage and doesn’t get as many miles to the gallon. Similarly, your body is a luxury vehicle and your mitochondria are your engine; they need to run on high-quality, premium fuel to thrive.

We are exposed to so many toxic insults in our lifetime that our mitochondria become overwhelmed. Like all the systems in the body, when we are out of harmony, symptoms start to appear. One of the most common symptoms of poorly functioning mitochondria is fatigue. The good news is that we have a built-in mitochondrial protection system that’s designed to keep them running smoothly. Getting back into balance and protecting your mitochondria is the key to feeling that childlike energy as we age.

How to Protect Your Mitochondria

Here are my top diet and lifestyle strategies to protect your mitochondria from damage:

• Eat less processed, junk food, sugar, and empty calories. Eliminating sugar and junk food will keep your mitochondria from getting overwhelmed and therefore lessen free radical production and lower inflammation. It also keeps insulin levels down, which helps improve insulin sensitivity—a critical factor that enables your mitochondria to be resilient, strong, energy-burning machines.

• Eat an anti-inflammatory diet. Following a whole food diet is key. That means getting in plenty of fiber and polyphenols from non-starchy vegetables and low-glycemic fruit; healthy fats from avocados, nuts, seeds, extra virgin olive oil, grass-fed butter, and ghee; high-quality protein from grass-fed beef, fish, and pasture-raised eggs; and seasoning your foods with lots of herbs and spices. (Rosemary, oregano, and turmeric are some of my pantry staples.)

• Omega-3 fats. Pay close attention to where you’re getting omega-3 fats in your diet. Omega 3 fats are critical for keeping your mitochondria resilient to oxidative stress. My favorite source is wild caught salmon!

• Exercise. High-intensity interval training increases mitochondrial efficiency and function, and strength training increases your muscle mass and the number of mitochondria.

• Cold therapy. This has been one of my favorites lately because I can feel the energizing effects right away. At the end of your shower, turn the water to cold for a few seconds, and then work your way up to a minute or two.

• Detoxify. Get rid of the most common sources of environmental toxins in your life. This includes plastics, fragrances, toxic chemicals, pesticides, heavy metals, and more.

• Supplement. Take mitochondria-protective and energy-boosting nutrients such as acetyl-L-carnitine, alpha-lipoic acid, coenzyme Q10 (CoQ10), N-acetyl-cysteine (NAC), NADH, D-ribose, resveratrol, and magnesium glycinate.

Energy metabolism is impacted by a variety of different factors that take a toll on us as we get older. If you’re suffering from low energy, brain fog, cognitive decline, or burnout, it's time to start looking under the hood at how your engine, or mitochondria, is functioning.

These simple tips can help tune up your metabolism for long-lasting energy so you can get better mileage out of your mitochondria and enjoy a longer, happier, and healthier life.