How to optimise your mitochondria - A step by step guide

In my last newsletter, I delved into the incredible world of mitochondria — those powerhouse organelles driving our cellular energy. Today, let's take discuss the strategies to optimise these microscopic dynamos, exploring cutting-edge research that promises to revitalise your body and mind.

Understanding the Mitochondrial Makeover

Mitochondria, the energy factories within our cells, play a pivotal role in overall health. Imagine them as the engineers of your vitality, responsible for transforming nutrients into the energy that powers every cellular function.

Mitochondria dysfunction (or impairment) drives fatigue, fragility (loss of resilience), chronic diseases and accelerate ageing. More worryingly it has recently been associated with the development of insulin resistance (Diabetes Type II).

The latest research highlights a crucial connection between mitochondrial health, the cell danger response, and chronic fatigue. It's a link that makes perfect sense: when these powerhouse organelles aren't firing on all cylinders, it sets off a cascade of symptoms including fatigue, anxiety, depression, brain fog, and an enduring feeling of exhaustion.

A quick note here - conventional medicine do not recognise officially chronic fatigue. Therefore there is no treatment. Picture this: you head to your GP feeling utterly exhausted, only to be met with suggestions like exercise therapy (totally counterproductive), anti-depressants (it is in your head...) or psychotherapy (you and your negative thoughts). Functional medicine doesn't really have an answer either and would tell you you suffer from "adrenal fatigue" (adrenals are glands sitting on top of your kidneys that produce different hormones but mainly cortisol). But here is the kicker, despite numerous scientific studies attempting to validate this concept, none have provided conclusive. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/ ).

Here is the good news: not only can you optimise your mitochondria cells, but you can also cultivate new, stronger ones and reverse those symptoms.

Energy is the essence of life, right? So, you're probably wondering, how exactly can you achieve this? Well, I'm glad you asked. Let's dive in.

The Six Steps of Mitochondria Optimisation

1. Circadian Rhythms and Sleep - the first step involve reconnecting with our circadian rhythms - our biological clock controlled by the hypothalamus. We are all tied to the rise and fall of the sun. We often forget that these external signals orchestrate in our biology a symphony of hormonal neurotransmitters and behavioural responses. When it comes to disrupted circadian rhythm, the main culprit is more than often artificial light ??.
2. Restore Efficient Autophagy - the second crucial step is to restore autophagy, your body's innate cellular recycling mechanism. This process enables the breakdown and reuse of old cell components for optimal efficiency. Autophagy acts as a natural cleaning process that kicks into gear when your cells are under stress or facing nutrient deprivation. Remarkably, this cleanup occurs primarily during the night, synchronised with your body's circadian rhythm, both in the body and the brain. Ensuring adequate R.E.M. sleep is paramount in this process, as it's the sole stage of sleep responsible for brain cleansing, particularly in the removal of beta-amyloid — a crucial consideration for overall cognitive health.
3. Heal And Seal The Gut - this step focuses on healing gut inflammation, a critical aspect often overlooked in addressing fatigue, anxiety, depression, brain fog, and sleep disorders. It's common for individuals experiencing these symptoms to have compromised gut function. Therefore, understanding your gut's condition and taking proactive measures to heal inflammation are essential steps toward vibrant health. Why is this so crucial? Well, think of it this way: your gut serves as the gateway for nutrient absorption. If it's inflamed and not functioning optimally, your body won't be able to absorb the essential nutrients from your food effectively.
4. Diet And Mitochondria Regeneration - the fourth step focuses on the gut-brain axis (GBA). As you might have guessed, nutrition plays a pivotal role in mitochondrial optimisation. Antioxidant-rich foods, omega-3 fatty acids, and a balanced intake of nutrients contribute to a supportive environment for these energy powerhouses. If you are eager to discover some mind-blowing insights about diet and mitochondria such as "mitochondria must produce a staggering 5.7 kg of ATPs each day just to support basic brain function - that’s 5 times the brain’s own weight!", check the article below: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8036520/
5. Detoxification - this step may seem like a no-brainer to some, but surprisingly, it's often overlooked by many healthcare professionals. Here's the deal: mitochondria are highly sensitive to toxins and molds lurking in both your body and environment. Therefore, detoxification plays a pivotal role in the optimisation journey. Let's be real — it's not a walk in the park. We live in a world filled with pollutants, making detoxification a challenging task. But hey, here's the thing: it's absolutely essential. Toxins are everywhere, from the air we breathe to the products we use daily. That's why it's crucial to minimise your exposure and eliminate as many toxins as possible from your life. It's a daunting task, but with commitment and the right strategies, you can pave the way for a cleaner, healthier you.
6. Hormesis [The Big Secret] - hormesis is the process by which a mild stressor increase resistance and the health, resilience and vitality of the organism. The more you expose the body to hormetic stressors (and the body has the chance to adapt) the more stress tolerant and energetic the body becomes. The most common type of hormesis are exercise, intermittent fasting, cold and heat exposure.

Studies show that brief exposure to cold and heat stress prompts mitochondria to become more efficient and robust, ultimately boosting overall cellular function. Conversely, sauna sessions induce heat stress, triggering the production of heat shock proteins that support mitochondrial health.

Conclusion

In closing, I want to leave you with a word of caution regarding hormesis techniques like sauna sessions and cold showers. While these practices can indeed offer profound benefits for mitochondrial health, it's essential to approach them with mindfulness and caution.

Before diving into hormesis, ensure you've laid a solid foundation by following the step-by-step method outlined in this newsletter. Building a strong base through proper nutrition, sleep hygiene, and addressing gut health sets the stage for hormesis to amplify its positive effects.

Remember, hormesis is a potent tool, but like any tool, it's most effective when used wisely and in the right context. Rushing into hormetic practices without adequate preparation could potentially lead to adverse effects or negate the progress you've made.

So, as you embark on your journey toward mitochondrial optimisation, keep the bigger picture in mind. Take it one step at a time, and when the time is right, embrace hormesis with confidence and intentionality.

Your mitochondria — and your overall well-being — will thank you for it.

Stay energised and don't hesitate to DM me if you have any questions or would like advice on how to get started onto your health journey.

Best,

Thierry