If you feel chronically fatigued or struggle with your weight then you may be suffering from inefficient mitochondria. The mitochondria are the energy factories of your body and when they aren't functioning properly it impacts every cell in your body, and you will feel tired, no matter how healthy your lifestyle may be. The mitochondria also convert oxygen and food into energy that can be used by the body and if they are working ineffectively, your metabolism will be sluggish and weight loss will be difficult.
Things that Determine Mitochondrial Function
Your mitochondria function is determined in part by your genes, and if your parents or siblings have diabetes, your mitochondria will be approximately 50% less efficient at burning calories than the average person. This makes you more likely to be overweight and increases your risk for developing insulin resistance and diabetes, both of which reduce your mitochondria function further - creating a negative cycle where weight gain reduces your metabolism, leading to more weight gain etc. Aging, hidden infections, heart disease, cancer, dementia, and several other chronic diseases can also lead to mitochondrial dysfunction. Now for some good news, you can increase the number and function of your mitochondria substantially, regain energy and lose weight with the 5 simple steps outlined below.
#1: Eat the Right Foods at the Right Time
The biggest determiner of your mitochondrial function is your diet. When you eat lots of refined, processed foods, sugar, grains, fried foods, vegetable oils, dairy, factory-farmed meat, and other inflammatory foods, or simply eat too much food, you overload your mitochondria and damage them. Even healthy whole foods can be damaging if they are grown with toxic pesticides and herbicides, so it's best to eat organic when possible or at the very least rinse produce well with an all-natural vegetable cleaner.
Your diet should include a large variety of fresh fruits and vegetables and the more deeply pigmented they are the better. Make sure you also eat a moderate amount of healthy wholefood sourced fats every day, as they are the preferred energy source of the mitochondria. Examples include avocados, nuts, seeds, olives, and coconuts. Intermittent fasting has also been found helpful because it reduces mitochondrial reactive oxygen species (ROS) which age the cells. To get the benefits of fasting in a more practical way, narrow your eating window to just 8 hours (leaving 16 hours between your last and first meal of the day), a few days a week.
#2: Reduce Stress and Get More Quality Sleep
Stress reduces mitochondria function, it ages you, it diminishes your energy and it leads to a surplus of the hunger hormone ghrelin, so it is important that you find ways to manage your stress. Some helpful stress reducing activities include: yoga, meditation, breathwork, journaling, spending time in nature, gardening, painting, and epsom salt baths. Environmental toxins also place undue stress on your body, and you can reduce your exposure by using a water filter for your shower and drinking water; keeping plants inside to cleanse the air; and using organic, all-natural cleaning and personal care products.
Quality sleep also supports healthy mitochondria and it helps you better manage stress. Aim for 8 hours of uninterrupted sleep and try to go to bed before 11 pm. Also, sleep in a cool, dark room, keep electronics out of the bedroom and don't drink caffeine or eat spicy food within 6 hours of bed time.
#3: Partake in High Intensity Interval Training
Research shows high intensity interval training (HIIT), where you go all-out for 30 to 60 seconds, slow down for a couple minutes, and repeat, is the most effective type of exercise for improving mitochondrial function. A regular practice will lead to new, improved mitochondria and boost their ability to burn oxygen and calories. And the effects are notable - one study found HIIT increased mitochondrial capacity by 49% in younger participants and by 69% in older participants. For long term weight loss I recommend you participate in HIIT 3 to 4 times a week, and strength training 2 to 3 days a week. Strength training is important because it builds muscle, which will further increase your metabolism. The two together will make you an energy burning machine.
#4: Enhance Your Gut Microbiome
The bacteria in your gut send signals to the mitochondria and the signals they send have a direct impact on mitochondrial health, functioning and aging. Unfortunately, very few of us have healthy gut microbiomes, because common things such as the Standard American Diet, stress, antibiotics, certain medications, and chemicals in drinking water kill off the healthy bacteria. Repopulating these bacteria has been found to help support lasting weight loss; conversely, failing to address the gut will make it very difficult to keep the weight off for a sustained period of time. To repopulate your gut, eat fermented foods such as pickled vegetables, miso, and kombucha and take a high quality probiotic with at least 25,000 billion live active bacteria per serving.
#5: Take Neuro Ortho Stem
Neuro Ortho Stem contains velvet deer antler, spirulina and a potent blend of medicinal mushrooms which increase energy and protect and support the mitochondria in their functioning. It is a complete body rejuvenation formula and the specific combination of superfoods and herbs will enhance your libido and vitality, reduce inflammation and joint pain, boost immunity and help your body regenerate from any issue.