Do you take care of your mitochondria?
Unhealthy mitochondria = Poor health
Mitochondrial dysfunction leads to:
• Obesity
• Diabetes
• Muscle aging
• Neurodegeneration
• Cardiovascular disease
Here are 12 ways you can improve the health of your mitochondria:
Unhealthy mitochondria = Poor health
Mitochondrial dysfunction leads to:
• Obesity
• Diabetes
• Muscle aging
• Neurodegeneration
• Cardiovascular disease
Here are 12 ways you can improve the health of your mitochondria:
You'll remember from biology class that the mitochondria are the powerhouse of the cell.
90% of the body's energy is produced in the mitochondria.
They're also crucial for
• Longevity
• Metabolism
• Reducing oxidative stress
Here's how to keep them healthy:
90% of the body's energy is produced in the mitochondria.
They're also crucial for
• Longevity
• Metabolism
• Reducing oxidative stress
Here's how to keep them healthy:
1. Minimize artificial blue light exposure
Artificial blue light (from screens and lightbulbs) harms your mitochondria.
It's a toxin.
It increases oxidative stress in the body, which damages your mitochondria.
Limit your exposure to all artificial light sources.
Artificial blue light (from screens and lightbulbs) harms your mitochondria.
It's a toxin.
It increases oxidative stress in the body, which damages your mitochondria.
Limit your exposure to all artificial light sources.
2. Consume important nutrients
Mitochondria need certain nutrients to function properly.
Optimize your mitochondrial health with these:
• Acetyl L-carnitine
• Magnesium
• Lipoic acid
• Omega-3
• B vitamins
• Urolithin A
• Vitamin E
• Selenium
• CoQ10
Mitochondria need certain nutrients to function properly.
Optimize your mitochondrial health with these:
• Acetyl L-carnitine
• Magnesium
• Lipoic acid
• Omega-3
• B vitamins
• Urolithin A
• Vitamin E
• Selenium
• CoQ10
3. Increase red light exposure
Artificial light harms mitochondria, and red light heals them.
The best way to get red light exposure is to get outside at sunrise and sunset, and expose as much skin to the light as possible.
You can also get a red light device to use at home.
Artificial light harms mitochondria, and red light heals them.
The best way to get red light exposure is to get outside at sunrise and sunset, and expose as much skin to the light as possible.
You can also get a red light device to use at home.
4. Minimize oxidative stress
Oxidative stress damages the structure of the mitochondria.
This makes them work less effectively, leading to less energy and other problems within the cell.
How to minimize it:
• Avoid seed oils
• Minimize blue light
• Minimize toxin exposure
Oxidative stress damages the structure of the mitochondria.
This makes them work less effectively, leading to less energy and other problems within the cell.
How to minimize it:
• Avoid seed oils
• Minimize blue light
• Minimize toxin exposure
5. Consume antioxidants
Antioxidants neutralize and reduce oxidative stress by donating electrons to unstable molecules (free radicals) to prevent cellular damage.
Include these foods in your diet:
• Citrus
• Green tea
• Blueberries
• Dark chocolate
• Colorful vegetables
Antioxidants neutralize and reduce oxidative stress by donating electrons to unstable molecules (free radicals) to prevent cellular damage.
Include these foods in your diet:
• Citrus
• Green tea
• Blueberries
• Dark chocolate
• Colorful vegetables
6. Minimize oxidized oils
We touched on the importance of avoiding seed oils above.
Minimizing (and ideally eliminating) your exposure to oxidized oils is crucial.
Avoid these:
• Canola
• Safflower
• Sunflower
Opt for these:
• Lard
• Olive
• Ghee
• Butter
• Coconut
We touched on the importance of avoiding seed oils above.
Minimizing (and ideally eliminating) your exposure to oxidized oils is crucial.
Avoid these:
• Canola
• Safflower
• Sunflower
Opt for these:
• Lard
• Olive
• Ghee
• Butter
• Coconut
7. Increase deep sleep
Deep sleep is crucial for mitochondrial health.
While we sleep,
• Cellular repair
• ATP production
• Hormone regulation
All happen, and keep our mitochondria healthy.
• Avoid bright lights & screens at night
• Consistent schedule
• Cool bedroom
Deep sleep is crucial for mitochondrial health.
While we sleep,
• Cellular repair
• ATP production
• Hormone regulation
All happen, and keep our mitochondria healthy.
• Avoid bright lights & screens at night
• Consistent schedule
• Cool bedroom
8. Increase movement
Regular movement is crucial to the health of your mitochondria.
Movement improves blood circulation & oxygen delivery to cells, helping mitochondria work more efficiently.
Movement also stimulates the growth of new mitochondria to make cells stronger.
Regular movement is crucial to the health of your mitochondria.
Movement improves blood circulation & oxygen delivery to cells, helping mitochondria work more efficiently.
Movement also stimulates the growth of new mitochondria to make cells stronger.
9. Endurance exercise
As VO2 max increases, so does mitochondrial density.
(I.e., you gain more mitochondria as your aerobic fitness level improves.)
This means you can use endurance-style training to increase mitochondria.
Endurance training means moving at a steady pace.
As VO2 max increases, so does mitochondrial density.
(I.e., you gain more mitochondria as your aerobic fitness level improves.)
This means you can use endurance-style training to increase mitochondria.
Endurance training means moving at a steady pace.
10. Get sunlight
Sunlight is crucial for the functioning of mitochondria.
We already talked about how red light from the sun heals mitochondria.
But getting sunlight exposure throughout the day is key, too.
Sunlight fuels ATP production and triggers vitamin D production.
Sunlight is crucial for the functioning of mitochondria.
We already talked about how red light from the sun heals mitochondria.
But getting sunlight exposure throughout the day is key, too.
Sunlight fuels ATP production and triggers vitamin D production.
11. Grounding
Mitochondria use free electrons in order to operate properly.
Direct contact with the Earth enables a transfer of negatively charged electrons from the Earth into our bodies for this process.
Make an effort to touch the earth with your bare skin every day.
Mitochondria use free electrons in order to operate properly.
Direct contact with the Earth enables a transfer of negatively charged electrons from the Earth into our bodies for this process.
Make an effort to touch the earth with your bare skin every day.
12. HIIT
For years, endurance exercise was thought to be the only exercise-based way to increase mitochondrial density.
But it turns out that HIIT (high-intensity interval training) might do an even better job, through a different mechanism, or "switch".
Include HIIT 2x/week.
For years, endurance exercise was thought to be the only exercise-based way to increase mitochondrial density.
But it turns out that HIIT (high-intensity interval training) might do an even better job, through a different mechanism, or "switch".
Include HIIT 2x/week.
To optimize your mitochondria:
Minimize artificial light exposure
Consume important nutrients
Increase red light exposure
Minimize oxidative stress
Consume antioxidants
Minimize oxidized oils
Increase deep sleep
Increase movement
Endurance exercise
Get sunlight
Grounding
HIIT
Minimize artificial light exposure
Consume important nutrients
Increase red light exposure
Minimize oxidative stress
Consume antioxidants
Minimize oxidized oils
Increase deep sleep
Increase movement
Endurance exercise
Get sunlight
Grounding
HIIT
If you're a business owner, executive, or other top performer and are struggling to
• Lose weight
• Increase fitness
• Improve muscle definition
DM me "Interested" and let's see if you'd be a good fit for my executive-style one-on-one coaching program.
• Lose weight
• Increase fitness
• Improve muscle definition
DM me "Interested" and let's see if you'd be a good fit for my executive-style one-on-one coaching program.
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2) Retweet the tweet below to help others optimize their mitochondria:
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2) Retweet the tweet below to help others optimize their mitochondria:
If you want
• Clarity on how to optimize health
• Systems to put your health on autopilot
• A step-by-step blueprint for getting in shape
• Meal plans, workout programs, and tons of resources
Check out the exact framework I've used with 50+ clients
ashleyrichmond.net
• Clarity on how to optimize health
• Systems to put your health on autopilot
• A step-by-step blueprint for getting in shape
• Meal plans, workout programs, and tons of resources
Check out the exact framework I've used with 50+ clients
ashleyrichmond.net
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