Meet Mr. Mitochondria!

 

Dr. Emrick's Books and Articles

So, You Want to Feel Better? Here is the Best Solution

#1: Mind Your Mitochondria.

In 2023, Jane used a wheelchair due to progressive multiple sclerosis, facing the prospect of becoming bedridden. Desperate for a solution, she radically redesigned her diet—not for weight loss or vanity, but to nourish her mitochondria, the tiny powerhouses within her cells. The results were astonishing: within months, she went from needing two canes to walk to pedaling a bicycle around the block, and within a year, she rode 18 miles. Her story exemplifies a powerful truth: if you fix the function of your mitochondria, you can transform your health and vitality. However, this kind of cellular rejuvenation is impossible on a diet of ultra-processed foods, sugary drinks, seed oil, bad fats, and physical inactivity.

To “mind your mitochondria” is to prioritize your health, starting with understanding why these organelles are so crucial to your well-being. In simple terms, your body contains trillions of tiny power plants that tirelessly convert the food you eat and the air you breathe into the energy that keeps you alive. These microscopic generators are your mitochondria, famously known as the “powerhouses of the cell,” and when we take care of our mitochondria, they take care of us. Mitochondria reside in nearly every cell (except for red blood cells) and use oxygen to convert nutrients into ATP, the chemical energy that fuels cellular activity. In fact, about 95% of the energy your cells use is produced by mitochondria. There are literally quadrillions of them in your body, and energy-guzzling organs like your heart, brain, and muscles are packed with mitochondria to meet their enormous fuel demands. Simply put, life as we know it wouldn’t exist without these little power plants – without mitochondria, complex animals like us could not survive.

However, mitochondria do more than produce energy; they also play a crucial role in regulating vital bodily processes. For example, mitochondria play key roles in signaling and cell maintenance—they even help determine when old or damaged cells should be eliminated (a process called apoptosis), allowing new, healthy cells to replace them. In essence, mitochondria act as central hubs for metabolism and cellular health. It’s no wonder that scientists now recognize mitochondrial function as one of the most critical factors for healthy aging and longevity. Mitochondria are involved in almost every aspect of our biology and day-to-day functioning. So, what are the key roles that mitochondria play in human health and metabolism?

First is energy & metabolism. Mitochondria combine calories from food with oxygen to produce ATP. This energy currency powers everything from your heartbeat to brain signals. They account for the majority of your basal energy production, effectively driving your metabolic rate. If your mitochondria are efficient and abundant, your body can convert food into fuel more effectively. Studies suggest that having a higher number of healthy mitochondria can make your metabolism run more efficiently. Conversely, sluggish or damaged mitochondria may leave you feeling fatigued and can contribute to a slow, energy-poor metabolism. Your brain is a notorious energy hog, consuming roughly 20% of your body’s energy. Neurons are packed with mitochondria, which provide the ATP necessary for thinking, memory, and the production of mood-regulating neurotransmitters. When brain mitochondria struggle, cognitive function suffers; research has linked impaired mitochondrial function in the brain to mental fatigue and disorders like depression, anxiety, and even Alzheimer’s disease. In short, healthy mitochondria help keep your mind sharp and your mood balanced.

Second, muscles depend on mitochondria to provide the energy required for every contraction. In fact, muscle cells (along with heart cells) contain some of the highest concentrations of mitochondria in the body. Whether you’re climbing a flight of stairs or running a marathon, it’s your mitochondria that supply ATP to your muscle fibers, enabling sustained physical activity. The greater the mitochondrial capacity in your muscle cells, the more efficiently you can exercise without tiring. This is why well-trained athletes have more mitochondria in their muscles than sedentary individuals – their cells are conditioned to produce abundant energy.

Third, mitochondria play a crucial role in orchestrating the cellular life cycle. They signal when a damaged cell should self-destruct and be replaced (a healthy process known as programmed cell death or apoptosis). This controlled turnover is essential for preventing dysfunction and removing cells that may become cancerous. Mitochondria are also closely linked to our immune system; they act as signaling hubs in innate immunity and inflammation, helping immune cells recognize potential threats. If mitochondria malfunction, it can lead to issues such as chronic inflammation, weakened immunity, and slower tissue repair. In essence, robust mitochondria keep your cells youthful and resilient, while dysfunctional mitochondria pave the way for fatigue, illness, and accelerated aging.

Given these wide-ranging roles, it’s clear that mitochondrial health is closely tied to overall health. When your mitochondria falter, it can result in low energy, brain fog, muscle weakness, or more serious issues over time. In fact, a growing body of research links mitochondrial dysfunction to a range of chronic diseases and conditions. Obesity, type 2 diabetes, metabolic syndrome, cardiovascular disease, neurodegenerative diseases (like Alzheimer’s and Parkinson’s), certain cancers, and autoimmune disorders have all been associated with problems in mitochondrial function. Many of these conditions are linked to modern lifestyles, suggesting that by caring for our mitochondria, we may be able to prevent or even help reverse these everyday ailments. Additionally, maintaining strong mitochondria is connected to healthier aging and increased longevity. Scientists studying exceptionally long-lived individuals have found that well-preserved mitochondrial function is a common factor among them. Mitochondria are the linchpin of our vitality. Keeping them in good shape is perhaps the most critical action you can take for your healthspan and lifespan. Sadly, many aspects of our modern, convenience-driven, sedentary lifestyle negatively affect our mitochondria. To keep your cellular engines running smoothly, you must be aware of these mitochondrial enemies. The Western diet, filled with processed foods, refined sugars, and sugary drinks, poses a significant threat to mitochondrial health. These foods overwhelm your cells with more fuel than the mitochondria can manage, resulting in electron “traffic jams” along the energy pathway. Consequently, this leads to a surge of excess free radicals and oxidative stress that harms mitochondrial DNA and membranes. Essentially, a diet rich in soda, chips, and sweets deteriorates your cellular engines from the inside out. Research indicates that high-sugar and processed fat diets impair mitochondrial function, while antioxidant-rich whole foods offer the opposite benefit by neutralizing free radicals. Suppose you regularly consume ultra-processed meals and sugary snacks. In that case, your mitochondria are perpetually under attack, which can lead to fatigue, weight gain, insulin resistance, and an increased risk of disease over time.

Fortunately, mitochondria respond to demand. When you exercise, your cells react by producing more mitochondria and enhancing their efficiency (a process called mitochondrial biogenesis). When you don’t exercise, the opposite occurs. Your body receives no signal to create new mitochondria, and the existing ones may weaken or decrease in number. Physical inactivity essentially allows your cellular power plants to deteriorate. In contrast, staying active offers significant mitochondrial benefits: for instance, older adults who began high-intensity interval training experienced a 69% increase in their muscle cells’ mitochondrial capacity. This illustrates how much potential you miss out on by being sedentary. A couch-potato lifestyle, combined with overeating, forces mitochondria to store excess fuel as fat (since it’s not being burned for activity) and can trigger a downward spiral of metabolic issues. Simply put, if you don’t use it, you lose it, including mitochondrial function. Also, long-term stress doesn’t just tax your mind; it also strains your mitochondria. When you exist in a constant state of high stress or anxiety, your body is flooded with stress hormones like cortisol and adrenaline. These hormones actually increase the workload on mitochondria (as your body is primed for “fight or flight” mode), while also generating inflammatory molecules that can damage cells. Over time, chronic stress exposure can lead to significant mitochondrial dysfunction and even mitochondrial DNA damage, accelerating cellular aging. Studies show that people under chronic stress show signs of mitochondrial wear and tear similar to those seen in aging and disease. In short, being stressed out all the time keeps your mitochondria operating at maximum capacity, which isn’t sustainable and will eventually lead to burnout at the cellular level.

Environmental toxins pose another significant threat. For instance, cigarette smoke contains a range of chemicals that cause substantial oxidative stress in cells. It’s no surprise that smokers exhibit reduced mitochondrial function in tissues and experience quicker muscle fatigue. Excessive alcohol consumption similarly burdens the liver’s mitochondria and produces toxic byproducts that can damage these organelles. Even air pollution has been associated with mitochondrial DNA damage in the lungs and other tissues. These toxins promote the formation of free radicals, which directly damage mitochondrial membranes and DNA. Essentially, toxins undermine the powerhouses of your cells. While mitochondria possess defense systems (like antioxidant enzymes), significant exposure to toxins can overwhelm those defenses. This is why habits like smoking or binge drinking accelerate aging; they consistently ravage your mitochondria. As you can see, diet and lifestyle choices greatly influence mitochondrial health. The encouraging news is that the damage from these behaviors can often be partially reversed by making better choices. Mitochondria are remarkably adaptable and respond favorably when given a healthier environment. So, how can you enhance your mitochondrial health and longevity? You can strengthen and even increase the number of new mitochondria through positive lifestyle changes. The principles for mitochondrial wellness closely align with overall well-being. By adopting the following habits, you can create optimal conditions for your mitochondria to thrive, resulting in enhanced energy, improved metabolism, and overall better health.

First, adopt a mitochondria-friendly diet by focusing on whole, nutrient-dense foods that are rich in vitamins, minerals, and antioxidants. A balanced diet abundant in colorful vegetables and fruits (for antioxidants and phytonutrients), high-quality protein (for amino acids and B vitamins), nuts and seeds, legumes, and omega-3-rich foods (like fatty fish or flaxseed) provides the essential raw materials and cofactors your mitochondria need. These nutrients help mitochondria produce ATP efficiently while also enhancing your cells’ antioxidant defenses to neutralize free radicals. Equally important is what to avoid: reduce ultra-processed junk foods, refined sugars, and excessive fats from seed oils, as these contribute to oxidative stress. Consider incorporating elements of the Mediterranean-style diet or other whole-food diets known to support metabolic health. Some research even suggests that moderate caloric restriction or intermittent fasting can benefit mitochondria by activating cellular repair pathways (like boosting NAD+ and sirtuin activity) that enhance mitochondrial function. In short, food can be a powerful mitochondrial medicine, so choose wisely.

Secondly, stay physically active. If there’s a magic pill for mitochondrial health, it’s exercise. Regular physical activity encourages your body to produce more mitochondria and enhances the function of existing ones. Both aerobic exercise (cardio) and resistance training (strength exercises) offer unique benefits. Aerobic endurance activities, such as brisk walking, cycling, and swimming at a moderate intensity, prompt your muscle cells to generate additional mitochondria and enhance their ability to utilize oxygen for energy production, thereby boosting your overall stamina. High-intensity interval training (HIIT) is an efficient method: one study found that HIIT increased muscle mitochondrial capacity by ~49% in young adults and an astonishing 69% in older adults. Meanwhile, strength training helps preserve muscle tissue as you age (since muscle is rich in mitochondria) and can enhance insulin sensitivity, indirectly reducing the workload on mitochondria. Consistency is key: aim for a combination of cardio and strength workouts each week. Even everyday activities, such as walking instead of driving or taking the stairs, can help keep your mitochondria functioning optimally. The bottom line is that exercise “charges up” your cellular batteries and has been shown to protect mitochondria and is strongly associated with longevity.

Third, manage stress and prioritize sleep. Chronic stress can negatively impact your mitochondria, making it essential to incorporate stress-reduction practices into your life. Mind-body techniques, such as meditation, yoga, deep breathing exercises, or even leisurely activities, can help lower cortisol levels and provide your cells with relief from stress-induced damage. Taking time each day to relax benefits your mind and actively helps preserve your mitochondria. Sleep is equally vital. During deep sleep, your body enhances repair processes that help heal and regenerate mitochondria. For example, the release of growth hormone during sleep assists in mitochondrial repair in muscles. In contrast, inadequate or poor-quality sleep leaves mitochondria in a state of disrepair. Studies show that sleep deprivation can harm mitochondrial DNA and reduce its efficiency. Aim for 7–9 hours of quality sleep each night and maintain a consistent sleep schedule. If you have difficulty sleeping, enhance your sleep hygiene by minimizing evening blue light, avoiding caffeine later in the day, and creating a calm, dark sleeping environment. By managing stress and ensuring sufficient sleep, you can foster a hormonal environment in your body that supports mitochondrial health rather than hinders it.

Fourth, avoid excess toxins. Reduce exposure to substances that create undue oxidative stress on your cells. If you smoke, seeking help to quit smoking is highly damaging to mitochondria in the lungs, blood vessels, and beyond. Limit alcohol consumption to moderate levels (if at all), since heavy drinking overloads mitochondrial metabolism in the liver. Whenever possible, minimize exposure to air pollution or inhalation of chemicals; even common pollutants can cause gradual damage to mitochondrial DNA over time. You can support your body’s detox pathways by staying hydrated and eating plenty of cruciferous vegetables and fiber; however, the first line of defense is to avoid toxins altogether. Also, be mindful of unnecessary medications or drugs—some can have mitochondrial side effects. By keeping your toxin exposure low, you ease the oxidative burden on your mitochondria. Cleaner air, water, and food lead to cleaner mitochondria.

The evidence is overwhelming. To achieve lasting health and longevity, it is crucial to care for your mitochondria. The beauty of it is that what’s good for your mitochondria is good for you. By eating real food, staying active, managing stress, and avoiding toxic inputs, you are tuning up the very engines that power your life. Remember Jane's dramatic recovery, from being confined to a wheelchair to cycling miles with ease, and how she famously told us we have a choice. Every day, you’re either feeding disease or feeding health at the cellular level. So, choose to eat for your mitochondria and live in a way that supports these tiny powerhouses. Take care of them, and they will take care of you, rewarding you with more energy, a clearer mind, and a longer, healthier life. The path to wellness truly begins in our cells. Mind your mitochondria, and the rest will follow.