Power Up! The Mitochondrial Secret to All-Day Energy and Fat-Burning

Written by Tami Best, MS, RDN, IFNCP; Integrative and Functional Registered Dietitian and Owner of Promise of Vitality

Weight loss resistance and fatigue are by far the two biggest concerns I hear from my clients. With them, we explore the impact of nutrition and lifestyle choices at the cellular level, specifically the mitochondria, to re-ignite weight loss and boost energy.

What are our mitochondria?

Within the cells of our body are the tiny energy producing factories known as mitochondria. They are responsible for using the food and nutrients we consume to generate energy or ATP (Adenosine Triphosphate).

When these little factories tire out; we see more rapid aging, slower metabolism (prompting weight gain), insufficient blood sugar clearance (leading to oxidative damage and insulin resistance), and poor energy production contributing to fatigue.

What overwhelms our mitochondria?

While genetics and aging certainly play a role in how well our mitochondria function, there are several environmental influences and lifestyle choices that can speed up the aging of mitochondria and contribute to their dysfunction.

1. Constantly eating. By doing this, we do not give our mitochondria a chance to reset so they function better.
2. Toxin exposure. Chemicals that we are exposed to from pollution, pesticides, self-care products and food storage containers can accelerate mitochondrial aging.
3. Sleep deprivation. Chronically missing out on quality rest that comes from a sound 7-9 hours of sleep each night negatively impacts mitochondria.
4. Unmanaged stress. Stress adds to hormone disregulation and promotes inflammation which can cause damage to mitochondria.
5. A Highly Processed Diet. A diet that is highly processed starves the mitochondria of many nutrients needed to function optimally.

How can we support mitochondrial function?

1. Hormesis. This is a fancy term for “healthy stress”. Healthy stress trains mitochondria to be more resilient. For example, saunas stimulate the production of heat shock protein which protect and repair mitochondria and DNA. Other forms of hormesis include intermittent fasting, cold plunges, and high-intensity interval training.
2. A varied, nutrient-rich, whole foods diet. The mitochondria require many different nutrients to use the carbohydrates, protein and fat we take in to produce energy. Consuming a diet such as the Mediterranean diet can provide an abundance of the nutrients needs to support energy production at the cellular level.
3. Targeted nutrients and supplements. Certain nutrients are impactful on supporting the mitochondria.
   • CoQ10: Grass-fed meat is rich in CoQ10. CoQ10 is needed to move electrons in the mitochondria to produce energy. Some individuals may benefit from a CoQ10 supplement such as those following vegan or vegetarian diets and those who are taking certain medications such as statin drugs to help lower cholesterol. If you are interested in CoQ10 supplements, reach out to us today for guidance and 10% off our fullscript professional dispensary.
     • Ubiquinone is one form of CoQ10 that may be fine and more affordable for younger individuals
     • Ubiquinol which is generally more expensive is the active form of CoQ10 and usually is more helpful for older individuals and those dealing with chronic illness.
   • Resveratrol: A powerful plant compound that protects the mitochondria and prevents oxidative damage. Red grapes are excellent sources of resveratrol. Peanuts, blueberries, dark chocolate and cranberries are very good sources as well.
   • B-Complex vitamins: The B vitamins are needed to support energy metabolism and can be found in a varied, whole-foods diet. A high-quality B-complex supplement that contains methylated B-vitamins may be needed especially if you have genetic variations (such as the MTHFR) that hinder your ability to convert B-vitamins to the active form.
   • NAD (Nicotinamide Adenine Dinucleotide) precursors such as NMN (Nicotinamide Mononucleotide) or NR(Nicotinamide Riboside): Nicotinamide Adenine Dinucleotide is found in every living cell and is needed for efficient mitochondrial energy production.
   • Alpha Lipoic Acid: Needed to protect the mitochondria and recycle other protective nutrients such as vitamin A and Vitamin C.
   • D-Ribose: A sugar building block for ATP.
4. Daily Exercise. Exercise stimulates the production of mitochondria. Some forms of exercise may be even more influential than others with HIIT training supporting healthy stress to build resilience and promote fat breakdown.
5. Breaks between eating. Giving space between meals and snacks allows your body to recycle old mitochondria. If you are able to, aim to go at least 3-4 hours between meals/snacks and shoot for a nighttime fast of 12 hours. For example, have your meals/snacks at 7:30am, 11:30am, 3:30pm, and 6:30pm. Avoid eating after 7:30pm and grazing between meals/snacks.
6. Stress management and Sound Sleep. Both support the repair of mitochondria and hormone balance. Think of ways to support a better night sleep. Keep your bedroom free from TVs and other electronics. Aim for a cool and dark bedroom. Choose to put away screens and stop scrolling on phones a minimum of 30 minutes before bed. Explore ways to manage stress such as getting outside in nature, meditation, mindful movement such as Qi Gong and Yoga, and journaling.
7. Limit toxin exposure. A great tool to assess food additives and self-care product chemicals that may be harmful to our mitochondria is called Yuka. Yuka can give you insight into what foods and products may be leading to mitochondrial decline. The lower the score a product receives the worse it may be for your mitochondria. Yuka also provides suggestions for alternatives if your product scores low.

When our mitochondria are healthy and functioning properly, more fat is burned, we have less chance of our energy being depleted and improved blood sugar management which supports a healthier body weight. For more information on how to support healthy mitochondria function with food, lifestyle and supplements reach out to us at Promise of Vitality today.