22 NATURAL WAYS

TO OPTIMIZE
MITOCHONDRIA
by HEALTHMEANS
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CONTENTS
3 What Are Mitochondria?
4 Signs of Poor Mitochondrial Function
5 How the Mitochondria Work
6 Causes of Mitochondrial Dysfunction
7 Benefits of Improved Mitochondrial Function
8 22 Natural Ways to Optimize Mitochondrial Function
• Eat Less
• Eat the Right Food
9 • Avoid Gluten
• Eat Healthy Fats
10 • Follow a Ketogenic Diet
11 • Don’t Eat Too Much Fat For Too Long
• Practice Intermittent Fasting
12 • Move Your Body
13 • Reduce Chronic Stress
• Get Better Sleep
14 • Reduce Exposure to Environmental Toxins
15 • Reduce Exposure to EMFs
• Heat up in a Dry Sauna
16 • Cold Therapy
• Red Light Therapy
17 • Avoid Blue Light
• Vibrate
18 • Get Sunshine
19 • Drink Green Tea
• Get Grounded
20 • Optimize Glutathione With Food
• Consider Oral Supplementation
21 Summary
23 References
WHAT ARE MITOCHONDRIA?
If you have ever taken a biology course, you may remember a diagram showing the structure of a cell and a
particular cigar-shaped component called the mitochondria.

Mitochondria are organelles in most cells of living things. The mitochondria float around the cell absorbing
nutrients and creating energy-rich molecules to support the cell’s function. These tiny, but mighty, power
plants convert food and oxygen into energy for the cell, which in turn fuels the entire organism [1].

As human beings, most of our energy is produced by the mitochondria. An average healthy human will
produce 50 kg of energy per day and about 6 kg of that is used by the brain alone [2]. This explains why the
brain is often the first place where signs of mitochondrial dysfunction appear.

Most cells have mitochondria, but some cells have more than others. Cells in the brain, retina, heart,
kidneys, liver and skeletal muscles have the highest numbers of mitochondria. These organs need a lot of
energy to function, so require more mitochondria. For example, the heart, which needs a constant supply of
energy, has approximately 5,000 -10,000 mitochondria in each cell, while red blood cells have none [3].

Mitochondria are actually ancient bacteria that evolved with the cell when an oxygen-consuming bacterium
was engulfed by a host cell in a symbiotic relationship. Interestingly, mitochondria have their own
DNA, which is passed down exclusively from the female parent [4]. We can thank our mothers for our
mitochondria. A person’s mitochondrial DNA is shared with all their maternal relatives.

Mitochondria also play a critical role in immune regulation, programmed cell death, calcium homeostasis
and regulation of stem cells. When the immune system is activated to fight infection or chronic illness, the
mitochondria shift from energy production to assisting the immune system [5].
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SIGNS OF POOR
MITOCHONDRIAL
FUNCTION
Signs of mitochondrial dysfunction can show up in any system of the body, including the visual, auditory,
muscular, neurological, cardiac, gastrointestinal, endocrine, renal and hepatic.

SOME SYMPTOMS OF POOR MITOCHONDRIAL FUNCTION ARE:

• Gray hair
• Fatigue
• Poor memory and loss of cognitive function (so-called “brain fog”)
• Seizures, tremors, stroke
• Hearing loss
• Cardiac weakness
• Fatty liver
• Kidney problems
• Infertility
• Vision problems
• Droopy eyelids
• Digestive problems, including acid reflux, vomiting, chronic diarrhea
• Insulin resistance
• Muscle weakness, cramps [6]

Poor mitochondrial function has been implicated in many illnesses, including early aging, loss of muscle
coordination, amyotrophic lateral sclerosis (ALS), Alzheimer’s disease, autism, cardiovascular disease,
metabolic syndrome, chronic fatigue syndrome, dementia, diabetes, Huntington’s disease, autoimmune
conditions, gastrointestinal disorders, cancer, fibromyalgia, mood disorders, chronic infections migraines
and Parkinson’s disease [7] [8].
HOW THE MITOCHONDRIA
WORK
One of the main functions of the mitochondria is to convert the raw materials from macronutrients in food
(carbohydrates, proteins and fats) and oxygen we breathe into a useable from of energy called adenosine
triphosphate (ATP) along with other necessary compounds. To make ATP, each mitochondrion has
thousands of assembly lines producing ATP in a process called the Krebs cycle. Since this energy cannot be
stored, the mitochondria must be in constant production of energy [9].

In the process of producing ATP, the mitochondria also produce carbon dioxide, water and free radicals
called reactive oxygen species (ROS). Free radicals are unstable molecules which are damaging to the body.
In order to combat the production of ROS, the mitochondria manufacture antioxidants or use antioxidants
we consume. When mitochondria die off, become damaged or are not functioning optimally, free radicals
can build up in the cells and signs of dysfunction mentioned previously begin to appear [10].

Mitochondria can be metabolically flexible, meaning they can produce energy using either glucose (from
carbohydrates or protein) or ketones (from fat) as a fuel source. ATP production is much more efficient
when ketones are used as a fuel source [11].
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CAUSES OF MITOCHONDRIAL
DYSFUNCTION

As we age, mitochondria decline in numbers and also produce less ATP and more ROS, which contributes
to inflammation in the body. Increasing evidence suggests that alterations in mitochondrial function are
the biological basis for the aging process [12].

While decline in mitochondrial function appears to be a natural part of aging, decline in function is
accelerated with any environmental factors which cause chronic inflammation.

Mitochondrial dysfunction can be genetic but can also be caused by chronic stress from adverse
childhood events or exposure to trauma, drug abuse, some medications, smoking, alcohol use, poor
sleep, poor diet and lack of exercise [13]. Poor air quality [14] and exposure to mold [15] have also been
linked to decline in number and function of mitochondria.

Essentially, what happens in our body is oxidative stress, similar to rust forming on a car due to
corrosion. Our body is like a vehicle; if we look after our body it will perform well and last a very long time.
If it is treated badly, given the wrong fuel or not maintained properly, then function will be impaired, and
it will have a shorter lifespan.
BENEFITS OF IMPROVED
MITOCHONDRIAL
FUNCTION
A clear benefit of enhancing the function of mitochondria is a greater output of energy. Since reduced
brain function is one of the early signs of mitochondrial dysfunction, clearer thinking is an early sign
of improvement.

Since mitochondrial dysfunction is theorized to be the regulator in the cause of aging, improved function
may better regulate the rate of aging [16].

For a person suffering any of the signs of poor mitochondrial function or any of the diseases listed
previously, any strategies directed at alleviating dysfunction of the mitochondria will help improve
symptoms and mitigate the disease process [17].

More energy, clearer thinking, aging more slowly and addressing illness at the root cause are all very
motivating reasons to take steps to improve the function of mitochondria by addressing health at the
cellular level.
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22 NATURAL WAYS TO OPTIMIZE

MITOCHONDRIAL FUNCTION

1. EAT LESS
Overeating impacts the mitochondria by creating an increase in free radicals and by generating internal
toxins [18]. Studies have shown that caloric restriction helps to reduce ROS production in mitochondria
and promotes formation of new mitochondria. Eating less food also stimulates autophagy, the natural and
necessary process of cell die-off which is partly regulated by mitochondria [19].

2. EAT THE
RIGHT FOOD
Eating an anti-inflammatory diet rich in quality proteins,
healthy fats and colorful vegetables will help supply
the mitochondria and the rest of the body with needed
vitamins, minerals, antioxidants and essential fats.
Quality of food matters. Organic, grass-fed, wild and
pastured foods are best. A local/seasonal food source is
recommended, if possible.

Daily consumption of leafy green vegetables supplies

necessary B vitamins, vitamin C and vitamin K. Color
in fruits and vegetables is indicative of the presence
of antioxidants. Eat a rainbow of colorful fruits and
vegetables each day to supply a variety of beneficial
micronutrients. Sulphur-rich vegetables are especially
nourishing for the mitochondria. These include cabbage,
broccoli, Brussels sprouts, kale, turnip, leeks, garlic,
onions, mushrooms and asparagus [20].
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3. AVOID GLUTEN
Gluten is a protein found in many grains, including wheat, rye and barley, and is added to many packaged
and processed foods. Gluten consumption can lead to breakdown of the mucosal lining of the intestines,
also known as “leaky gut” [21]. This leads to malabsorption of necessary vitamins and minerals. In addition,
consuming gluten can create a cascade of oxidative stress, which results in mitochondrial dysfunction [22].
Avoid gluten-containing foods such as wheat, barley, rye and products made with these ingredients.

4. EAT
HEALTHY
FATS
Not all fats are equal. Numerous studies
show that polyunsaturated omega-3 and
omega-6 fatty acids in the right balance are
beneficial for the mitochondria by reducing
ROS production [23]. Industrialized fats, like
trans fatty acids, increase the production of
ROS in the mitochondria [24]. Healthy fats
include coconut oil, extra-virgin olive oil,
avocado oil, grass-fed ghee, MCT oil, nuts,
seeds and coconut milk [25].
5. FOLLOW A
KETOGENIC DIET
A ketogenic diet is one that is higher in fat and lower in protein and
carbohydrates. When proteins and carbohydrates are reduced, ketones
(from fat) rather than glucose become the fuel source for the mitochondria.
Ketones are the most energy efficient fuel source for the mitochondria,
resulting in more output of ATP and more energy for you.

Fats provide more energy per unit than sugar. One unit of sugar creates
thirty-six molecules of ATP compared to forty-eight units of ATP for one unit
of fat, an efficiency increase of 33 percent. A ketogenic diet also has been
shown to increase production of new mitochondria [25].
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6. DON’T EAT TOO MUCH

FAT FOR TOO LONG
Following a ketogenic diet long term may have negative effects [26]. High-fat diets have become popular for
improving metabolic flexibility, but there is still debate about how mitochondria respond to a long-term, high-
fat diet. Continuous overload of one nutrient, like fat, can result in mitochondrial dysfunction and reduced
metabolic flexibility [27].

More studies are needed, but the bottom line is that it is probably best to keep the mitochondria guessing so
they stay metabolically flexible, rather than supplying only glucose or only fat as a fuel source.

7. PRACTICE
INTERMITTENT
FASTING
Intermittent fasting can be practiced in different forms,
including prolonged fasting for one or two days per
week, alternate day fasting or time-restricted feeding.
Time-restricted feeding involves fasting for 12 or more
hours each day. In the fast period, blood-glucose is
typically low forcing mitochondria to use ketones from
fat for fuel [28]. Studies have shown that intermittent
fasting can lower oxidative stress [29].
8. MOVE YOUR BODY
Moving the body on a regular basis in a variety of ways is good for the mitochondria. Get regular exercise
by alternating between moderate-intensity aerobic activity to build oxygen and anaerobic activity, like
resistance training, to stimulate production of more mitochondria in the muscle tissues [30].

High-intensity interval training (HIIT) has been shown to improve age-related declining muscle mitochondria
[31]. HIIT stimulates the mitochondria just enough to signal the cells to produce more mitochondria. Of
course, this needs to be done on a regular basis for full benefit [32].
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9. REDUCE CHRONIC STRESS

We know that chronic stress is not good for us, but did you know it affects us at the cellular level? Chronic
stress and the stress hormone cortisol are implicated in damage to mitochondria in the brain, endocrine
and immune systems [13]. Any practice which reduces stress will be beneficial in reducing degeneration
of mitochondria, including meditation, yoga and deep breathing [33].

10. GET
BETTER SLEEP
Research shows that sleep deprivation increases
oxidative damage in the brain and reduces
mitochondrial function [13]. Prioritize sleep with
good sleep hygiene practices like setting a regular
bedtime and rising time (even on weekends),
having a wind-down routine at least one hour
before bedtime and creating a sleep-inducing
environment in the bedroom.
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11. REDUCE EXPOSURE TO

ENVIRONMENTAL TOXINS

Toxins such as heavy metals (like mercury, lead, cadmium, arsenic, manganese and aluminum), pesticides
and phthalates have been shown to cause mitochondrial dysfunction [34].

Think of reducing exposure in the air you breathe, what you ingest by eating and drinking and what goes
on your skin. Eating organic foods, drinking filtered water, avoiding contaminated fish, using safe cooking
equipment and using natural personal care products are good starting points. Of course, it should go
without saying that cigarettes contain many toxic substances, so smoking should be avoided as well as air
pollution in general [35].

Become educated in how you may be exposed to environmental toxins and chemicals in household
products and consumer goods. A good place to start is to download the Environmental Working Group’s
Healthy Living app.
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12. REDUCE EXPOSURE

TO EMFS
Radiation from electromagnetic field (EMF) exposure and the negative implications of EMFs on human
health is a growing field of research. EMF radiation comes from transmission lines, electronic devices,
including mobile phones and laptops, and wireless communication such as radio and television broadcast,
radar, Wi-Fi and Bluetooth technologies. Emerging studies are showing that exposure to EMFs affects
cellular physiology by influencing ROS production, antioxidant response and mitochondrial function [36].

EMF technology has become ubiquitous in our modern life. Lower exposure to EMFs by not spending long
periods of time near Wi-Fi routers, turning off routers at night, disabling Bluetooth when not in use and
using your cell phone’s speaker function or headset.

13. HEAT UP IN
A DRY SAUNA
Evidence shows that regular dry sauna bathing
(Finnish style or infrared) results in health benefits
including a reduction in ROS. It is suggested that
this is a result of adaptive hormesis, resulting in the
production of new mitochondria in response to mild
stress. While more study is needed to recommend
the frequency, temperature and duration of
dry sauna bathing, regular sauna bathing is well
tolerated by most people with only infrequent and
minor adverse affects [37].
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14. COLD
THERAPY
Studies support the beneficial effects of cold
therapy on mitochondria through mitochondrial
biogenesis - literally producing more
mitochondria [38]. Cryotherapy, or exposure to
extremely cold temperatures for several minutes
is becoming popular cold therapy practice. Basic
forms of cold therapy include plunging in cold
water or simply taking cold showers. Start by
switching your shower to cold for 30 seconds and
building from there. Consider looking into the
work of Wim Hof, aka The Iceman.

15. RED LIGHT THERAPY

Exposure to slow-intensity wavelengths of red and near-infrared light improve mitochondrial health.
Studies show mitochondria appear to be photosensitive, responding to visible and near-visible light,
restoring homeostasis and improving cell function [39]. This is not the same damaging UV light used in
tanning beds. Use a lamp or device specifically designed to emit red and near-infrared light and follow
manufacturer’s guidelines.
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16. AVOID BLUE LIGHT

Studies show that short-wave visible blue light induces negative effects on mitochondria, including those in
the retina of the eye [40]. The damage becomes greater with increasing blue light exposure. Our exposure to
blue light has surged with electronic display screens and increasing usage of energy-efficient lighting. Set your
devices to ‘dark mode,’ wear blue-light-blocking glasses or better yet, reduce your screen time and exposure to
fluorescent light, especially in the evening.

17. VIBRATE
Whole body vibration training has been shown to improve performance of the mitochondria [41]. With this
type of training, a person sits or stands on a vibrating platform with or without additional movement such as
strength or aerobic training. As the platform vibrates, muscles in the body have hundreds of micro responses,
promoting muscle growth and increase in mitochondria. Work with a professional to determine the rate of
vibration and exposure time.
18. GET SUNSHINE
All energy on earth begins with sunlight, and the sun is a powerful booster for the mitochondria. When
light is absorbed by the water in our cells, there is a photoelectric effect, creating a negative charge which
improves mitochondrial function [42]. Get sunshine every day, but be aware of exposing the skin to too
much UV exposure since this has a negative effect on mitochondria.
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19. DRINK GREEN TEA

Green tea contains flavonoids, a group of phytonutrients. Flavonoids help protect against chronic diseases
such as cardiovascular disease, cancer, metabolic syndrome and type 2 diabetes. According to studies,
this may be due to the beneficial effects on mitochondrial function [43]. To gain mitochondrial-boosting
benefits, four cups of green tea per day is recommended [44]. If sensitive to caffeine, try dietary sources of
flavonoids found in fruits and vegetables.

20. GET
GROUNDED
Grounding, also called earthing, is touching
bare skin to the earth either directly or
through a grounded earthing mat. By doing
so, electrons are drawn into the body
to neutralize free radicals. Neutralizing
free radicals helps prevent mitochondrial
dysfunction. Damp ground or skin improves
electron transfer efficiency [45]. By getting
outside and walking barefoot, you will gain the
added feel-good benefits of being in nature.
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21. OPTIMIZE GLUTATHIONE

WITH FOOD
Glutathione is an antioxidant produced in the body which helps protect the mitochondria from oxidative
stress [46]. This tripeptide is the main line of defense to protect against mitochondrial dysfunction [47][48].
Optimize glutathione by decreasing exposure to toxins in foods and alcoholic beverages. To boost natural
production of glutathione, consume glutathione supporting foods, including asparagus, avocado, cucumber,
green beans and spinach. Foods rich in omega-3 fatty acids, like salmon, can also raise production of
glutathione [43].

22. CONSIDER ORAL

SUPPLEMENTATION
When diet cannot restore optimal mitochondrial function, consider working with a practitioner to identify
the type and dosage of mitochondrial boosting supplements. Vitamins, minerals and other agents
recommended by practitioners to improve mitochondrial function include: B vitamins, vitamin C, vitamin D,
vitamin E, thiamine, riboflavin, magnesium, calcium, phosphate, unsaturated fatty acids, creatine, pyruvate,
ubiquinone (CoQ10), alpha-lipoid acid, L-carnitine, NADH, glutathione, curcumin, resveratrol and N-acetal-
cystine (NAC) [49] [7].
SUMMARY
Mitochondria are the energy-producing power plants in
our bodies essential to healthy living. Along with producing
energy from the food we eat and the oxygen we breathe,
mitochondria also regulate calcium, stem cells and cell
death. Poor mitochondrial function is associated with most
chronic diseases and early aging.

Since mitochondrial function can affect nearly

every aspect of our health, taking steps to optimize
mitochondrial function as outlined in this research-
supported eBook is well worth the effort. Whether
you have an illness, are looking for increased energy
or wanting to slow the aging process, optimizing
mitochondria is an excellent starting point.
HERE’S
TO HEALTH.
 23 HealthMeans

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