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Nourishing Tips & Recipes

Optimize Your Energy by Supporting Your Mitochondria

Dr. Siegel

Updated: Feb 5



Have you ever felt sluggish, foggy, or just plain zapped, wondering why no amount of coffee can bring your energy back? The answer might be happening on a cellular level, deep within your body’s powerhouses: your mitochondria. Let’s dive into why these peanut-shaped organelles are the key to unlocking your vitality and how you can nurture them for a healthier, more energized you.


What Are Mitochondria?

Mitochondria are tiny organelles found in every cell of your body, making up about 25% of the cell’s volume. They’re mostly concentrated in energy-demanding tissues like your brain, where there can be up to 200 million mitochondria per cell! These mighty structures take electrons from food (and even sunlight) to create cellular energy, called ATP (adenosine triphosphate). Think of ATP as your body’s currency—the more of it you have, the more you can do.


Beyond powering you up, mitochondria play several critical roles:

  1. Energy Production: ATP fuels everything from healing to digestion, movement, and detoxification.

  2. Cell Communication: They help cells talk to each other for better coordination.

  3. Cellular Cleanup: By initiating apoptosis (programmed cell death), mitochondria remove damaged cells—an essential process to prevent diseases like cancer.

  4. Immune Support: Mitochondria produce reactive oxygen species (ROS) to identify and fight pathogens.

  5. Hormone Synthesis: They create steroid hormones like cortisol and sex hormones.

  6. Heat Generation: In brown adipose tissue, mitochondria produce heat to regulate body temperature.


These incredible multitaskers also have their own DNA (mtDNA), separate from the rest of your DNA, which allows them to directly influence aging and cellular function.


What Happens When Mitochondria Decline?


Mitochondria don’t last forever. They live for about 10-30 days before breaking down, often due to oxidative stress—a type of damage caused by free radicals. Over time, mitochondrial dysfunction leads to low ATP production, which can result in:

  • Fatigue

  • Brain fog

  • Hormonal imbalances

  • Digestive issues


Aging itself is often marked by mitochondrial decline. This is why maintaining mitochondrial health is a cornerstone of longevity and vitality.


Common Threats to Mitochondria


Here are some factors that can harm your mitochondria:

  1. Oxidative Stress: The very process of producing ATP creates free radicals. (The irony!). Without enough antioxidants to neutralize them, mtDNA can get damaged.

  2. Toxins and Chemicals: Environmental exposures (like the ones in our food, air, water and cleaning/beauty/hobby supplies) take a toll on mitochondrial function.

  3. Poor Diet: Processed foods, sugar, and unhealthy fats can overwhelm mitochondria with oxidative stress.

  4. Chronic Inflammation: This further damages mitochondrial function.

  5. Inactivity: A sedentary lifestyle reduces mitochondrial biogenesis (the creation of new mitochondria).

  6. Overtraining: Excessive exercise can create too many free radicals.

  7. Infections: Viruses like COVID-19 can hijack mitochondria.

  8. Chronic Stress and Poor Sleep: These reduce your body’s ability to repair mitochondria.

  9. Aging: Natural antioxidant production (like glutathione and SOD) decreases with age.


How to Support Your Mitochondria


Optimizing mitochondrial health requires a holistic approach that focuses on reducing damage, enhancing efficiency, and clearing out old or dysfunctional mitochondria. Here’s how to get started:


Polyphenols in pomegranate help heal mitochondria.
Polyphenols in pomegranate help heal mitochondria.

  1. Reduce Oxidative Stress


Protect your mitochondrial DNA by:


  • Avoiding processed foods, sugars, and environmental toxins.

  • Incorporating antioxidants that can penetrate the mitochondrial membrane, such as chlorophyll, melatonin, and glutathione.


Chlorophyll rich foods heal mitochondria DNA.
Chlorophyll rich foods heal mitochondria DNA.

  1. Nourish with Nutrient-Rich Foods


Your mitochondria thrive on a diet packed with antioxidants and cofactors:

  • Mineral-Rich Foods: Include sea vegetables and leafy greens.

  • Chlorophyll-Rich Foods: Think: spirulina and chlorella.

  • Polyphenols: Found in colorful fruits like pomegranates.

  • Omega-3 Fats: wild salmon, sardines, walnuts.

  • Cruciferous Vegetables: broccoli, cauliflower and kale.


  1. Light Therapy


Expose your body to red and near-infrared light during the early morning or late evening by going outside and getting your eyes and your skin in the sunlight! These long wavelengths enhance mitochondrial efficiency by recycling CoQ10.


  1. Stay Active


Movement promotes mitochondrial biogenesis. Incorporate varied exercises like:


  • Strength training

  • High-Intensity Interval Training (HIIT)

  • Yoga or stretching


  1. Prioritize Stress Management and Sleep


  • Practice relaxation techniques to reduce oxidative stress.

  • Aim for quality sleep, as mitochondria repair during restorative sleep phases.

  • Try parasympathetic activities like meditation or non-sleep deep rest (NSDR).


  1. Use Good Stressors!


Introduce hormetic stress (small, beneficial stressors) to encourage mitophagy (removal of old mitochondria) and biogenesis:


  • Intermittent Fasting

  • Sauna Therapy

  • Cold Plunges or Cryotherapy


  1. Hydrate with Electrolytes


Electrolytes are essential for efficient electron transport, a key step in ATP production.


  1. Supplement Strategically


Consider adding the following supplements to your routine:


  • Trace Minerals

  • B-Complex Vitamins

  • CoQ10

  • Glutathione

  • PQQ

  • NAD

  • Urolithin A


On my fullscript page I have some mitochondrial favorites for your ease.


Final Thoughts

Your mitochondria hold the key to your energy, vitality, and overall health. By supporting them through nutrient-dense foods, movement, stress management, and targeted strategies, you can unlock a new level of well-being. Remember, small daily choices can have a profound impact on your cellular health and how you feel. Your energy starts from within—down to the cellular level. Let’s honor and nourish these powerhouses to elevate your life!

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