By Avraham Binder, Certified Health Coach

Take a look around – have you noticed how many people around you are overweight?  Have you noticed, while you were walking around your last shmorg, how many guys have that round belly around the midsection?  I have, and it seems that more and more people around me look just like that.  Truth is, that is only their outer appearance. If you were able to ask around, you’d find out that many more than half of those people are pre-diabetic or diabetic.  This might even be your own situation.

So, we need to find our way back to good health, but where do we start?

We start at the root cause. What is the root cause of diabetes and so many other chronic illnesses, the numbers of which have been rising exponentially every year? Answer: damaged and dysfunctional mitochondria.

Mitochondria – these tiny, but mighty structures, inside your cells, are essential for keeping your metabolism running smoothly and your body energized. In this article we will explore how mitochondria work, why they’re so important, and how you can support and repair them for your optimal health.

What Are Mitochondria?

Mitochondria are often called the “powerhouses” of the cell, and for a good reason. These microscopic structures are found inside almost every cell in your body. One of their main jobs is to produce energy by converting the food you eat and the oxygen you breathe into a form of energy your body can use: adenosine triphosphate (ATP). Think of ATP as the batteries your cells use to draw energy for everything they do, from moving muscles to sending signals in your brain.

Here’s how it works:

• Fuel In: The carbohydrates, fats, and proteins you consume are broken down into smaller molecules, such as glucose and fatty acids.
• Oxygen In/Carbon Dioxide Out: When you breathe, oxygen enters your bloodstream and is delivered to your cells and carbon dioxide is produced and expelled.
• Energy Out: Inside the mitochondria, these molecules are combined with oxygen in a process called oxidative phosphorylation to produce ATP, which creates water (H2O) and carbon dioxide.

How Many Mitochondria Do We Have?

The number of mitochondria in a particular cell depends on how much energy that cell needs. For example:

• Brain cells: Your brain, which is only about 2% of your body weight, is a highly active organ consuming about 20% of your body’s energy. That’s why neurons are packed with mitochondria – some studies suggest that a single neuron can have hundreds to thousands, with some suggesting up to 2 million.
• Heart cells: The heart beats 24/7, making it one of the most energy-demanding organs. Heart muscle cells typically contain five to eight thousand mitochondria.
• Other cells: Muscle cells (five to eight thousand), liver cells (one to two thousand), and even some immune cells (hundreds to thousands) have high mitochondrial density to meet their energy needs.

In total, the average human body contains around 37 trillion cells, each with hundreds to thousands of mitochondria. That’s many trillion mitochondria working tirelessly to keep you alive and thriving.

Why Mitochondria Matter for Your Health

When your mitochondria are healthy, your body runs efficiently. But when they’re damaged or dysfunctional, the effects can be widespread and severe. Poor mitochondrial health has been linked to numerous chronic diseases, including:

• Diabetes: Impaired mitochondria can reduce your body’s ability to process glucose, leading to insulin resistance.
• Dementia: Brain cells rely heavily on mitochondria for energy. When mitochondria fail, cognitive function can decline.
• Autoimmune diseases: Dysfunctional mitochondria can trigger inflammation, contributing to autoimmune conditions.
• Cancer: Damaged mitochondria can cause cells to change the cells method of creating energy to a process of fermentation from the normal process using oxygen, which is the way cancer cells create energy.

Even if you’re not dealing with a chronic disease, sluggish mitochondria can lead to fatigue, brain fog, and difficulty losing weight.

And just because currently you may not be dealing with a chronic disease, you should know that mitochondrial damage grows over time and your chances of dealing with such a disease increase with each passing day, if you are living an unhealthy lifestyle.

How to Keep Your Mitochondria Healthy

The good news is that you can take steps to protect and repair your mitochondria. Here are some practical tips:

1. Eat a Mitochondria-Friendly Diet
   • Focus on meat, fish and eggs: Meat from ruminant animals, especially grass fed, like beef and lamb and fatty fish, like salmon, for its’ high Omega-3 fatty acid content and organic pasture raised chicken eggs.
   • Eat whole foods, not ultra processed foods: Fresh vegetables, especially organic and lower carbohydrate vegetables, like green leafy vegetables and fruits that are low glycemic, like berries and limiting the fruit that has a lot of sugar because of fructose, which can cause fatty liver), fish (especially fatty fishes), and healthy fats provide the nutrients your mitochondria need.
   • Avoid seed oils: Oils like canola oil, soy oil, cottonseed oil, are highly processed, are oxidized and cause inflammation, while olive oil, avocado oil and coconut oil, are fruit oils and are better to eat and cook with.
   • Embrace intermittent and longer-term fasting: Periodic fasting can stimulate mitochondrial repair and growth.
2. Exercise Regularly
   • Physical activity encourages the growth of new mitochondria, a process called mitochondrial biogenesis.
   • High-intensity interval training (HIIT) and resistance training are particularly effective.
3. Prioritize Quality Sleep
   • Deep sleep is when your body repairs itself, including your mitochondria. Aim for 7-9 hours of sleep per night.
4. Reduce Toxin Exposure
   • Avoid smoking, excessive alcohol, and exposure to environmental toxins, all of which can damage mitochondria.
   • Choose organic foods, when possible, to minimize pesticide exposure.
5. Practice Stress Management
   • Chronic stress produces cortisol, a hormone which can harm mitochondrial function over time.
   • Techniques like meditation, yoga, and deep breathing can help.
6. Cold and Heat Therapy
   • Exposure to cold (e.g., ice baths) and heat (e.g., saunas) can stimulate mitochondrial activity and repair.
7. Red Light Therapy
   • Red light therapy uses specific wavelengths of light to penetrate your skin and stimulate mitochondrial activity. Studies show it can improve energy production, reduce inflammation, and support cellular repair.

Repairing Damaged Mitochondria: Mitophagy

Sometimes, damaged mitochondria need to be cleared out and replaced. This process, called mitophagy, is your body’s way of recycling defective mitochondria to make room for new ones.

You can support mitophagy with:

• Exercise: Regular physical activity triggers mitophagy, especially in muscles.
• Fasting: As mentioned earlier, intermittent and longer-term fasting promotes cellular repair, including mitophagy.
• Nutritional support: Avoid ultra processed foods and carbohydrates in general.
• Red Light Therapy: This therapy has been shown to promote mitochondrial repair and enhance the process of mitophagy by stimulating cellular energy production and reducing oxidative stress.

Real-Life Example: Dovid’s Story

Dovid, a 45-year-old father of six, came to me feeling exhausted, forgetful, and stuck in his weight-loss journey. After learning about mitochondrial health, he made simple changes:

• He lowered his carbohydrate intake to under 20 grams per day, by eating more meat, fish and eggs, eating only fresh organic vegetables, and not eating anything in a bag or box.
• He started a gentle HIIT routine twice a week.
• He prioritized sleep by setting a consistent bedtime.
• He incorporated red light therapy into his morning routine.

Within weeks, Dovid lost a little weight, reported having more energy, clearer thinking, and a renewed sense of vitality. He even saw a decrease in his belly as his metabolism improved.

Conclusion

Your mitochondria might be small, but their impact on your health is enormous. By taking steps to protect and repair these cellular powerhouses, you can boost your energy, metabolism, and overall well-being. Start with small, sustainable changes, and over time, you’ll feel the difference in every aspect of your life. Remember, when your mitochondria thrive, so do you!

Disclaimer: This guide provides general information and is not a substitute for medical advice. Always consult with healthcare providers before making significant changes to your diet or exercise routine, especially if you have existing health conditions or take medications.