You and me belong together like warm iced tea and warmer weather.
Have you heard this song yet? It's so fun! And also, it makes me think about us and our mitochondria. HAHA.
Mitochondria are the powerhouses or batteries of every cell in our body (except red blood cells). One of the 3 main reasons people experience any type of ailment or chronic disease like fat loss resistance, migraines, asthma, fatty liver disease, diabetes, arthritis. etc. is mitochondrial dysfunction. If you missed the 1 minute video I shared on instagram last week talking about these 3 root causes, here it is. Check out the caption where most of the info. is!
One of the main ways we can offset mitochondrial dysfunction is by being intentional about making choices that yield us mitochondrial biogenesis. This is just a fancy way of saying we can make our own new, healthy mitochondria when we know how to.
Let's talk about some nuanced factors that influence this intricate process so you can learn how to optimize your lifestyle for maximum mitochondrial mojo!
Mitochondrial biogenesis isn't a one-size-fits-all phenomenon. Rather, it's a complex interplay of various factors that dictate the health and vitality of our cellular powerhouses. From environmental influences to dietary choices and lifestyle habits, every aspect of our lives can impact mitochondrial biogenesis in unique ways.
I'm just going to list some of the key players in mitochondrial biogenesis and how they shape our cellular destiny (ahem ... and all health and fat loss goals):
Sunshine: Exposure to natural sunlight influences mitochondrial biogenesis by modulating circadian rhythms and reducing inflammation, ultimately supporting optimal cellular function.
Grounding: Practicing grounding techniques can influence mitochondrial biogenesis by connecting us with the Earth's electromagnetic field, promoting balance and cellular vitality.
Toxins: Environmental toxins can impair mitochondrial function and hinder biogenesis, underscoring the importance of minimizing exposure to pollutants and toxins for cellular health.
Processed Foods: Consumption of processed foods laden with artificial additives, flavors, dyes and processing can disrupt mitochondrial function and hinder biogenesis, emphasizing the importance of eating mostly real, whole foods for cellular health.
Protein Intake: Adequate protein consumption provides the building blocks necessary for mitochondrial biogenesis, supporting the synthesis of new mitochondria and ensuring their structural integrity.
Movement: Physical activity stimulates mitochondrial biogenesis by activating cellular signaling pathways and promoting mitochondrial adaptation to metabolic demands.
Heat Exposure: Exposure to heat, such as sauna use, can stimulate mitochondrial biogenesis and enhance cellular resilience through heat shock proteins.
Breath Work: Practices such as deep breathing and breathwork can support mitochondrial biogenesis by optimizing cellular oxygenation and energy metabolism.
Blood Sugar Control: Maintaining stable blood sugar levels supports mitochondrial biogenesis by preventing oxidative stress and promoting metabolic flexibility.
Fiber Intake: A diet rich in fiber supports gut health, influencing mitochondrial biogenesis through the gut-microbiota-mitochondria axis.
Laughter: Positive emotions, including laughter, have been linked to improved mitochondrial function and overall well-being, highlighting the importance of mental and emotional health for cellular vitality.
Sex: Hormonal fluctuations associated with intimacy and sexual activity can impact mitochondrial biogenesis and energy metabolism, highlighting the interconnectedness of physical and sexual health.
Circadian Rhythm: Adherence to a consistent circadian rhythm supports mitochondrial biogenesis and cellular repair processes, optimizing overall health + vitality.
Inflammation: Chronic inflammation can disrupt mitochondrial function and impair biogenesis, emphasizing the importance of mitigating inflammation through diet and lifestyle choices.
EMF Exposure: Excessive exposure to electromagnetic fields (EMFs) can disrupt mitochondrial function and hinder biogenesis, underscoring the importance of minimizing EMF exposure for cellular health.
Brain Challenges + Novelty: Engaging in cognitive activities and challenging the brain supports mitochondrial biogenesis and cognitive function, promoting overall brain health and vitality.
Supplements: Certain supplements, such as Coenzyme Q10, Alpha-Lipoic Acid, and Nicotinamide Riboside, have shown promise in supporting mitochondrial biogenesis and enhancing mitochondrial function. I'm not suggesting you take these! Check with your healthcare provider. Supplements should be highly individualized.
Hydration: Adequate hydration is essential for cellular health and mitochondrial function.
Sleep Quality: Quality sleep is crucial for mitochondrial repair and regeneration.
Mindfulness Practices: Mindfulness practices, such as meditation and yoga, can support mitochondrial health by reducing stress levels and promoting overall well-being.
Social Connections: Strong social connections and meaningful relationships have been linked to improved health outcomes and longevity.
Environmental Exposure: Beyond toxins and EMF exposure, consider other environmental factors that may impact mitochondrial health, such as air quality and exposure to pollutants.
Intermittent Fasting: Intermittent fasting has been shown to promote mitochondrial biogenesis and improve mitochondrial function. Fasting approaches should be tailored to you as an individual.
Photobiomodulation: Light (and darkness), wavelengths and light angle all impact mitochondria density, health and biogenesis.
Mitochondrial biogenesis is a dynamic process influenced by a myriad of factors spanning from lifestyle choices to environmental exposures. Some of these factors are not fully in our control, but most factors absolutely ARE in our control at least a bit and are worth exploring. One big reason my 28-day metabolism-boosting course, TRANSFORM: Body + Mind, works so well is because we take action in the areas of mitochondrial health, chronic inflammation reduction and oxidative stress reduction. The March round started yesterday! I'm so excited to hear all of the wins that come from this new group of people who are changing their lives. <3
While the next round of the course won't be until May, the waitlist is currently open for it. Hop on if you'd like to stay in the know and be notified of any special offers, discount codes ;-) and when enrollment begins.
If you need or want individualized help, here's some more information about 1:1 coaching.
Wishing you and your mitochondria a powerful day,
Tara