Can Exercise or Diet Improve Mitochondrial Health?

Mitochondria are the tiny organelles in our cells that perform several vital functions. Each cell can contain several hundred to many thousands of mitochondria, depending on the cell type. They are best known as the powerhouses of the cell since they produce 90-95% of cellular energy as ATP.  They also regulate apoptosis (programmed cell death and recycling), calcium channels, and stem cell activity.

Keeping them healthy is essential for overall well-being, energy levels, and even longevity. The good news? Both exercise and diet can play a powerful role in supporting and improving mitochondrial health.

How Exercise Boosts Mitochondria

When you exercise, your body demands more energy. In response, your cells increase both the number and efficiency of mitochondria — a process known as mitochondrial biogenesis.

Types of exercise that help:

• Aerobic exercise (walking, cycling, swimming) improves oxygen use and encourages cells to produce more mitochondria.

• Strength training increases muscle mass and supports energy production in muscle cells. Muscle cells have one of the highest concentrations of mitochondria in the body. When you work and add muscle,e you increase the number and health of mitochondria.

• High-intensity interval training (HIIT) is especially effective at stimulating mitochondrial growth and biogenesis. 

 

• EWOT (Exercise with Oxygen Therapy) is possibly the best exercise there is to boost mitochondrial function and a whole lot more. It is the only thing shown to restore & reset the microvascular system to a healthier, youthful state. We can also help you with getting you on an EWOT program 

Extra benefits:
Exercise also reduces oxidative stress, improves blood flow, and supports the removal of damaged mitochondria, making room for healthier ones.

How Diet Supports Mitochondria

The food you eat provides the raw materials mitochondria need for energy production and repair.

Key dietary strategies:

1. Eat antioxidant-rich foods
   Colorful fruits, leafy greens, nuts, and seeds protect mitochondria from damage caused by free radicals.

2. Include healthy fats
   Omega-3 fatty acids from fish, chia & flaxseed, and walnuts support mitochondrial membranes and reduce inflammation.

3. Get enough protein
   Lean meats, eggs, legumes, and dairy supply the amino acids needed to build enzymes and muscle tissue. Of course, the best protein powder on the market is Peak Performance Plant Protein made by Body Symphony and available from our website artc.health or mybodysymphony.com.

4. Focus on micronutrients
   • B vitamins (B2, B3, B12) help convert food into energy. See Mito Energy from Body Symphony, it combines 10 forms of magnesium and B complex.

   • Coenzyme Q10 (CoQ10) supports the mitochondrial energy cycle. Body symphony makes a Liposomal CoQ10 for optimum bioavailability.

   • Magnesium is essential for ATP production. The two best magnesium products on the planet are Mag 10X and Mito Energy from mybodysymphony.com.

 

1. Additional Substances that support mitochondrial health and function
   • Methylene Blue supports the shuttling of electrons along the Electron Transport Chain, where the vast majority of ATP is formed. Also available from the above websites is a product called Mito Boost.
   • NAD+ supports mitochondrial function in the Krebs’ cycle. Body Symphony also makes a Liposomal NAD+ to optimize absorption and utilization since it is otherwise poorly absorbed orally.

Consider meal timing
Approaches like intermittent fasting or time-restricted eating may enhance mitochondrial efficiency and promote cellular repair.