Cold Exposure

Cold exposure tricks the body into survival mode by increasing proteins responsible for mitochondrial synthesis. Cold showers or brief exposures to cold outside temperatures can trigger new mitochondrial production. 

Combined with deep breathing techniques, cold exposure can kick mitochondria production into high gear and increase immune function to fight off infection.

Hydration

Mitochondria use the hydrogen atoms from water to make energy. At the end of the ATP creation process, a very pure form of water is created as a natural byproduct. This pure water byproduct hydrates the body and helps optimize mitochondrial function.

So chronic dehydration, or even insufficient water intake before the ATP creation process, can reduce mitochondrial output.

Getting plenty of pure, clean water increases mitochondrial output which can even be felt almost immediately upon hydrating. 

Fasting

Extended and intermittent fasting can significantly improve mitochondrial health. When people engage in a dietary fast, damaged mitochondria are removed through a process called autophagy. This plays a crucial role in maintaining healthy mitochondria and helps the mitochondria remove damaged and unwanted debris.

Research associates caloric restriction and fasting with better health, improved mitochondrial function, and increased longevity. Fasting can decrease the byproducts of oxidative stress and increase oxygen efficiency while maintaining vital ATP production.

The Ketogenic Diet

The popular ketogenic (keto) diet can also provide powerful health benefits. The core of this diet is eating high levels of fat and low levels of carbs. Eating this way shifts the body’s preferred fuel from glucose (sugar) to ketones. Fasting and intermittent fasting can switch the body into using ketones as a fuel source.

Sugar, usually from carbohydrates, provides a familiar and comfortable energy source for mitochondrial energy production. As you adapt to a keto diet, the initial phases of the transition act as potent stressors and stimulators to the mitochondria.

In the keto-adaptation process, old and poorly functioning mitochondria die off, stimulating the growth of new and healthier mitochondria. This process results in more energy production. 

A ketogenic diet can also slow aging and the progression of mitochondrial disease. It may provide you with more energy and a reduced risk of chronic disease by assisting the immune system.

Nutrient Rich Diet

A nutrient rich diet can significantly improve mitochondrial function. Avoid inflammatory foods in your diet, such as artificial ingredients, poor-quality fats, refined carbs, and sugar.

Instead, focus on healthy fats, including avocados, coconut oil, ghee, grass-fed butter, MCT oils, and organic pasture-raised eggs. Eat plenty of herbs, fruits in multiple colors, nutrient-rich greens, and vegetables, which are laden with antioxidants, minerals, and vitamins, and choose clean proteins, such as grass-fed beef, pasture-raised poultry, wild-caught salmon, and wild game. Organ meats and other animal proteins — such as bones, brain, heart, intestines, kidneys, liver, tendons, tongue — can help nourish the mitochondria.

Exercise

Multiple research studies praise physical activity and confirm the harmful effects of a sedentary lifestyle. So it comes as no surprise that regular exercise can boost mitochondrial health.

Studies also demonstrate that exercise can slow the aging process and improve mitochondrial function, even later in life. This, in turn, improves the defense activity of the immune system and metabolic health, especially as we age.

Sleep Optimization

Sound sleep is invaluable. It’s exceptionally restorative to brain and mitochondrial health. The brain has a self-cleaning mechanism called the glymphatic system, which rounds up and clears brain toxins during sleep.

Without high-quality sleep, those toxins build up, preventing mitochondria from functioning well. It’s important to get at least eight hours of sleep per night regularly. Proper sleep helps the mitochondria, which in turn helps the immune system function properly.

Toxin Removal

Removal of toxins is essential for mitochondria to function at their peak. Toxins can form internally as byproducts of ATP creation and metabolic activity. Or they can come from external sources, such as environmental pollutants, medications, and much more. Ultimately, toxicity leads to poor mitochondrial function.

Human evolution struggles to keep up with the internal detoxification of many environmental chemicals. The body’s natural drainage and detoxification methods need to be on target so that it can handle all the exposure to additional chemical challenges.

Mitochondrial Supplementation

Supplementation can greatly improve and maintain mitochondrial function, protect from oxidative damage, prevent structural and functional damage and support overall mitochondrial health. Certain vitamin deficiencies compromise mitochondrial function.