Mitochondrial Biogenesis

longevity nutrition sport nutrition Aug 04, 2023

Two big words that are absolutely critical to know about as we age. Mitochondria, the tiny powerhouses within our cells, play a crucial role in producing energy for our bodies. As we age, so do our mitochondria and they become less efficient in producing energy. That’s obviously something you DO NOT want to have happen when you reach the best time of your life!

To enhance our overall health and optimize longevity, it is essential to support mitochondrial biogenesis, or the process of creating new mitochondria. Improving mitochondrial biogenesis has been one of the hottest topics in the longevity space and will not be going away anytime soon. Here are a few strategies to adopt to improve it throughout your aging journey:

  • Exercise regularly - physical activity is a potent stimulator of mitochondria biogenesis. Engaging in regular aerobic exercises like running, cycling or brisk walking can enhance the number and efficiency of mitochondria in our cells. I recommend a minimum of 30 minutes per day (yes, every day of the week!).

  • High-Intensity Interval Training (HIIT) - incorporating HIIT workouts into your exercise routine can be super effective in boosting mitochondria biogenesis. HIIT involves short bursts of intense exercise followed by brief periods of rest or lower intensity. This form of training challenges mitochondria to work more efficiently and encourages their growth.

  • Nutrition - supporting mitochondria biogenesis requires providing our bodies with the right nutrients. Focus on optimizing your blood sugar by following my Metabolic Efficiency Training concept and emphasize nutrients like lean protein, omega-3 fatty acids, fruits and vegetables and healthy fats.

  • Intermittent fasting - intermittent fasting (IF) is creating quite a buzz lately and when it comes to mitochondrial biogenesis. IF, alternating between periods of eating and fasting, can positively impact mitochondrial biogenesis. Fasting triggers a cellular response that encourages the repair and regeneration of mitochondria.

  • Manage stress - chronic stress can negatively impact mitochondria function. Incorporate stress-reducing practices like mindfulness meditation, yoga or spending time in nature to support mitochondrial health.

  • Get quality sleep - good, restorative sleep is essential for mitochondria biogenesis. While there is no set ideal quantity of sleep hours for everyone, I recommend aiming for 7-9 hours of quality sleep each night to allow the cells and mitochondria to regenerate and repair.

  • Cold exposure - cold exposure, through activities like cold showers or cold-water immersion, may stimulate the production of mitochondria by activating specific cellular pathways.

  • Stay hydrated - dehydration can impair mitochondrial function. Drink plenty of water throughout the day to support your cellular energy production and exercise and athletic performance.

  • Avoid excessive alcohol and smoking - drinking and smoking can have detrimental effects on mitochondrial health. Limit or avoid these habits to protect your mitochondria.

Improving mitochondrial biogenesis is essential for optimizing cellular energy production and overall health and longevity. Remember, small lifestyle changes can have a significant impact on the health and vitality of your cells!

If you want to learn more, be sure to watch my “Nutrition for Longevity” webinar HERE.


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