Improve cellular energy in 10 steps

10 ways to boost mitochondrial activity without supplements or drugs!

Mitochondria are often referred to as the "powerhouses" of the cell; their primary function is to generate energy in the form of adenosine triphosphate (ATP) through a process known as cellular respiration.

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Mitochondria are unique because they have their own DNA and can replicate independently of the cell. They are crucial in energy production, calcium storage, and regulating programmed cell death (apoptosis). Dysfunction in mitochondria can lead to various diseases, making them critical for maintaining healthy cellular functions.

Activating mitochondria.

Reducing calories is the most well-known way to lower free radical production and improve mitochondrial function.

When mitochondria use oxygen to produce energy, they release reactive oxygen species (ROS) that damage cell structures. Extra calories lead to obesity and increase inflammation, producing more ROS during the Krebs cycle in mitochondria. High ROS levels create oxidative stress. For starters, eliminate snacking and reduce calories by favoring slow over fast carbs.

Eat 2-3 times within an 8-10 hour window. Studies show that limiting your eating window to 8-10 hours helps mitochondria adapt and reduces calories. Intermittent fasting maintains the mitochondrial network by removing damaged mitochondria and triggering the production of new ones. Eat 3 times daily at 8, 12 am, and 5 pm to match your natural circadian rhythm.

Researchers at Yale School of Medicine found that excess carbohydrates can significantly change mitochondria's shape and function. They believe these changes might lead to metabolic diseases like Type 2 diabetes. These changes might also contribute to Alzheimer's disease, which some experts call Type 3 diabetes.

Inflammation from too many carbs affects hormone production and regulation, crucial for optimal mitochondrial function.

Eat quality protein and always know where your meat or eggs come from (farm, feeding practices). L-carnitine is a key nutrient for supporting mitochondrial function. You can find it in beef, eggs, poultry, beans, nuts, and seeds.

Add sources of omega-3 and alpha-lipoic acid to your diet.

These improve mitochondrial function by enhancing respiratory chain enzymes.

Salmon, halibut, and all fatty fish work well. As sources of alpha-lipoic acid, mix them with vegetables like spinach, broccoli, Brussels sprouts, carrots, or beets.

Eat foods rich in antioxidants with resveratrol, like dark chocolate. Resveratrol improves mitochondrial function in grapes, red wine, dark chocolate, and pistachios.

30 minutes of daily physical activity is the best way to increase oxygen consumption, vital for the mitochondrial Krebs cycle. As your body uses more energy, it forces itself to make more mitochondria to keep up with demands. If you don't use energy or live a sedentary lifestyle, your muscles severely lack mitochondria.

Include aerobic exercises, strength training, basic stretching, and balance exercises. If you're a "couch potato," introduce exercise slowly to avoid stressing your mitochondria.

Sauna Saunas increase mitochondrial quantity and quality. Mitochondrial energy needs to rise, producing better blood oxygen use through oxidative phosphorylation. 2-3 sauna sessions weekly for at least 10-15 minutes will help support your mitochondria.

Reduce stress through relaxation techniques - meditation or massage, daily! Stress hormones can alter mitochondrial function, negatively affecting biological processes, especially the immune, nervous, and endocrine systems.

7-8 hours of sleep every night. Quality night sleep protects your brain by activating the glymphatic system and clearing waste products. Waste buildup harms mitochondria in neurons.

Studies suggest a connection between circadian rhythm and mitochondrial function. Disrupted circadian rhythm can reduce cellular energy production.

Create a mandatory sleep-wake cycle, follow it every day and night, and remove all electronic devices at least an hour before bed.

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.

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