Every biochemistry class teaches that mitochondria are the powerhouses of cellular energy production, converting food and oxygen into ATP energy for your cells to use.
Environment sensors, mitochondria are also environmental sensors. By emitting reactive oxygen species into their surroundings, mitochondria signal cells to produce more mitochondria and repair themselves – as well as playing an integral role in memory, learning, and even aging processes.
1. Exercise
Every chemistry class emphasizes that mitochondria are the powerhouses of cells. Their primary task is producing energy-generating ATP molecules for use by all chemical processes in your body, since cells cannot store this form of fuel for later consumption. As production must occur continuously to meet energy demands, this task involves over 1000 mitochondria per cell!
Mitochondria malfunction is at the core of nearly all chronic disease conditions and when this happens cellular processes stall and biological systems become impaired – often to an alarming degree.
Exercise regularly to promote mitochondria health. Aerobic exercises like running, cycling and swimming have been proven to stimulate production of new mitochondria within cells.
Your body relies on mitochondria for energy production. However, in addition to increasing exercise levels and duration, other lifestyle habits may also positively impact mitochondrial health – for instance prioritizing quality sleep, decreasing stress levels, avoiding environmental toxins, practicing mindfulness meditation as well as practicing mindfulness can all promote mitochondrial health.
Astaxanthin has also been proven to bolster mitochondrial health and promote a healthier cell environment, making it one of the best supplements to support mitochondrial health and foster an ideal cellular environment. Found in microalgae as a carotenoid antioxidant, astaxanthin crosses hydrophobic cell membrane layers to quench free radicals while protecting mitochondria from further oxidative damage.
Biohacking involves creating the optimal conditions for mitochondria to thrive. This may include optimizing diet and sleep hygiene habits, decreasing exposure to toxic materials, or adopting healthier eating/living practices. Improving mitochondrial health will reap many rewards such as greater energy, productivity, and mood benefits.
2. Sleep
Mitochondria are often referred to as the powerhouses of cells. These dynamic organelles use chemical energy from food sources like carbohydrates and fats to convert it into the highly efficient small molecule adenosine triphosphate (ATP), through an process known as oxidative phosphorylation. Mitochondria also play vital roles in cell signaling processes, neurotransmitter production and gene expression regulation.
These double-membrane organelles contain their own separate DNA from that of the cell nucleus and contain multiple protein complexes that are responsible for electron transport and proton gradient generation across inner mitochondrial membrane. Electrons then transfer from cytoplasm to mitochondria via electron transport chain while ATP synthase enzyme is utilized in its creation.
Through age and disease, mitochondria’s ability to generate ATP decreases, leading to reduced energy levels and an increase in susceptibility to oxidative stress – something seen across a spectrum of conditions including Alzheimer’s and neurodegenerative disorders.
Certain lifestyle habits and practices, including prioritizing quality sleep, managing stress levels, avoiding environmental toxins and intermittent fasting have been shown to boost mitochondrial efficiency and function. When combined with targeted lab testing, these strategies can lead to significant gains in health and performance.
Mitochondrial dysfunction can result in various symptoms, including fatigue, muscle weakness, brain fog, vision problems, depression and anxiety, digestive issues and digestive distress. Signs of mitochondrial dysfunction may also manifest themselves through higher creatine kinase levels which indicate damage to mitochondria. Our Ashford Medical Centre Naturopathic Doctors specialize in mitochondrial biohacking techniques and can recommend strategies and supplements to restore mitochondrial health.
3. Nutrition
An efficient mitochondria provides our cells with energy they require for proper function, through oxidative phosphorylation which converts fuel molecules to ATP through protein complexes located on their inner mitochondrial membrane. They also serve as sensors and control centers, taking in information about our environment while producing biochemicals essential to keeping us alive.
Mitochondria are unique organelles in that they possess their own DNA separate from that of the nucleus of a cell, giving them access to produce essential proteins for their function – including Adenosine Triphosphatase or ATP synthase; which generates energy via an energy-generating process known as Oxidative Phosphorylation and creates ATP from ADP in an energy-generating process called Oxidative Phosphorylation.
As this process requires large quantities of ATP, supporting our mitochondria is key for optimal health. Engaging in regular physical activity, getting sufficient quality sleep, minimizing exposure to environmental toxins, and prioritizing healthy nutrition are among many ways that we can boost mitochondrial health.
Additionally, certain supplements have been proven to aid mitochondrial function and biogenesis, including coenzyme Q10, alpha-lipoic acid, and acetyl-L-carnitine. Longevity peptides such as Iprione(r) Pterostilbene(r) CarnosineTM could potentially reduce oxidative stress while increasing cell redox balance while uncoupling mitochondrial function [R].
Treat any underlying health conditions that are contributing to mitochondrial dysfunction, such as diabetes, thyroid disease or neurological conditions. Functional medicine practitioners specialize in optimizing mitochondrial function through diet and supplementation strategies – taking into account your emotional and physical environments as well as exercise levels, stress levels and sleeping quality to create tailored strategies to boost mitochondrial health.
4. Supplements
Your brain cells are filled with mitochondria, and optimal performance requires plenty of them working at full capacity. Muscle cells and other tissues that rely on energy production should also produce lots of power consistently over time – supplements that support mitochondrial biogenesis (the creation of new mitochondria by cells) are therefore key for vibrant aging and optimal energy.
Step one in improving mitochondrial health is treating its root causes. This may involve managing chronic inflammation, reducing environmental stressors, and making sure your digestive system functions smoothly. Furthermore, it’s also crucial to identify any nutritional deficiencies which might be contributing to mitochondrial dysfunction, including CoQ10, alpha lipoic acid or acetyl-L-carnitine supplements as potential solutions.
Exercise, particularly strength training, can also play a significant role in maintaining mitochondrial health. Exercise has been proven to activate PGC-1a – a gene which supports mitochondrial creation and energy production – and several nutrients such as NAD+ boosters such as NR and NMN (nicotinamide riboside), spermidine and quercetin have also shown to bolster this function.
Other supplements found to improve mitochondrial function include chlorella, an effective anti-inflammatory and scavenging agent; methylfolate, which upregulates expression of Cytochrome C Oxidase enzyme in mitochondria to increase their efficiency and generation of energy; and Methylene Blue which has shown impressive research on protecting, upgrading and repairing both healthy and damaged mitochondria. It’s always wise to consult a healthcare professional prior to adding any supplements into your routine; functional medicine practitioners can tailor tailored strategies specifically tailored towards meeting individual’s unique needs.
5. Meditation
Biology classes teach that mitochondria are tiny powerhouses that produce energy for cells throughout our bodies. Their environment can have an enormous effect on these powerful little powerhouses; optimizing their living conditions could have profound benefits on health and productivity.
One way of doing so is limiting exposure to toxins that build up in the body, which may interfere with mitochondrial function and lead to their breakdown. Another approach is regular physical exercise – particularly high-intensity interval training which has been proven to increase mitochondria in muscles and brain cells leading to more energy and mental focus.
Another way to boost mitochondria is to consume a diet high in antioxidants, which help neutralize excess free radicals and slow their rate of cellular damage. Eating natural carotenoid astaxanthin may protect mitochondria from being broken down or damaged due to oxidative stress.
Other ways of supporting mitochondria include getting enough sleep and practicing mindfulness meditation. Studies have revealed that meditation can decrease cortisol levels caused by stress, which interfere with memory and attention, as well as slow the aging process by slowing neuron firing speed.
For advanced biohacking, consider getting a blood test that measures creatine kinase levels (CK), an indicator of mitochondrial function and health. There are also online testing services which offer risk scores for many degenerative diseases that are related to mitochondrial dysfunction; using such information you can determine if lifestyle choices and supplements are helping your mitochondria function optimally.
