Metabolic Health
12 Tips to Get Denser Mitochondria for Joyful Energy
The denser our mitochondria, the more energy we get. Having an abundance of energy makes life joyful and sublime.
Introduction
Energy is a critical life factor. Having no energy equates to having no life. The more sustained energy we have, the better we can feel.
Life becomes more colorful and meaningful with adequate energy. Our personal and professional success depends on the amount of energy we have at our disposal.
In addition to its energy-boosting factor, Mitochondria are also a contributor to longevity, as discussed in this article: Why Longevity Is Personal Responsibility & What We Can Do.
Reviewing the importance of energy for leaders and experimenting with energy-boosting activities, my goal in this post is to share a dozen easy and effective techniques that I experimented with to increase my mitochondria density.
I introduced mitochondria in this article. In a nutshell, these tiny organelles are the powerhouse of our cells.
Here are the 12 tips I used for mitochondrial health and energy-boosting in my personal transformation journey. Since I wrote articles on some of the items before with more detail, I do not repeat the content to keep this article at a reasonable size. Instead, I provide links to prior articles if a specific item becomes an interest to you.
1 — Productive and Holistic Stress Management
Stress is inevitable in all walks of life. However, managing stress is possible and essential. I took personal responsibility for managing my chronic stress.
Awareness of stress-creating situations and eliminating them from my life was vital to staying healthy.
Like many other aspects of our lives, our mitochondrial health is also strongly affected by stress.
Therefore, a practical and holistic stress management approach is essential to increase and maintain our energy. Mindfulness and meditation practice helped me reduce my stress levels.
Recovery after workouts is essential. Not only increasing my fitness level but also recovering after exercise and before starting an exercise also helped me manage my stress response.
2 — Monitoring Blood Glucose and Keeping Insulin Sensitivity
Fluctuating blood glucose is an alarming situation for the body.
When blood glucose levels are high, insulin spikes to remove it from the bloodstream. I learned how to keep my insulin at an optimal level. Major Causes of Non-Alcoholic Fatty Liver Disease: It looks like too much food, particularly sugar, can fatten the liver. Here is what science says.
Having stable blood glucose and optimal insulin levels can contribute to the health of our mitochondria. Why Insulin Resistance is the Elephant in the Room: And how to reduce insulin resistance and increase sensitivity naturally.
Once upon a time, sugar was killing me, but I found smart ways to beat it. Here is my story of how blood monitoring helped me. How Blood Monitoring Help Me Thrive: Blood markers can create awareness & valuable knowledge to take critical actions in our lives.
3 — Decreasing Body Fat Percentage and Increasing Lean Muscle
As excessive body fat is unhealthy for my overall and mitochondrial health, I paid particular attention and made a concerted effort to lose unnecessary fat.
When I reduced my body fat level to around 12%, I felt a noticeable burst of energy in my body. Keeping optimal body fat goes hand in hand with maintaining lean muscle.
This required focusing on strength training, weight lifting, aerobic, and anaerobic exercises. In addition, Pull-up and push-up exercises contributed to keeping lean muscle and reduced body fat. My most joyful exercise has been jumping on a trampoline for 30–60 minutes every day.
During muscle recovery and adaptation from inflammatory responses, remarkable changes occur within the muscle cells, increasing strength and vitality. One notable transformation is the proliferation of mitochondria.
4 — Eliminating Toxins, Pathogens, and Heavy Metals
Eliminating toxins and heavy metals from the body, especially from the gut, made a noticeable impact on my energy level.
When my bloating was gone, my energy started bursting. Here’s How I Naturally & Easily Fixed My Leaky Gut.
The miraculous ingredient that helped capture toxins from my gut was activated charcoal. Why Is Activated Charcoal in My Emergency Bag? Is It Hype or Hope? Scientifically proven benefits of charcoal, testimonials, and personal experience.
Living in a toxin-free environment is critical. I keep an air-cleaning machine and Himalayan salt lamps. I also used cold and hot therapy to eliminate toxins from my body. Sauna and cold showers are good examples.
Eliminating harmful materials can be done by initiating autophagy, a natural process for our survival and well-being. The attached article gives three tips to get started with initiating autophagy.
5- Consuming Nutrient-Dense Food and Increasing Healthy Fat Intake
I have a customized diet aligned with my genetic makeup covering all essential amino acids, vitamins, minerals, and electrolytes.
Carbs and sugar did not support my health, so I replaced them with essential and healthy fats. Why Fat Loss Has Nothing to Do With Calories: Introducing essential hormones that play critical roles in burning fat in simple terms
As mentioned previously, my energy level remains sustainable when I have optimal fat levels and lean muscles.
6 — Having Adequate and Quality Sleep
Sleep is a topic close to my heart. It plays a pivotal role in our lives. When I learned the importance of sleep and took appropriate measures, my energy levels increased substantially.
EVERYTHING AROUND ME LOOKED BRIGHTER when I fixed my sleep issues, and life became more meaningful.
In addition to sleep, I also had enough rest, especially after a workout helped boost my energy levels a lot.
7 — Leveraging the Power of Hot and Cold Therapy
Hot and cold play an essential role in balancing our energies.
The heart is affected by varying temperatures. For example, when the temperature gets hotter, the pulse increases. And when the temperature gets colder, the pulse slows down.
I use the dry sauna to increase heat response in the form of perspiration. Perspiration helped me remove toxins from my body. Exposing the body can also activate the SIRT2 genes, known as longevity genes. I shared my experience on Wonders of Dry Sauna.
Having cold showers multiple times in the day became the best source of energy for my body. Instant Mental Boost for Leaders: Cold showers are simple hacks that can make a tremendous impact on our performance.
Recent literature in the field and the body of knowledge has started mentioning the importance of cold therapy for making our mitochondria denser.
8 — Fixing Vitamin D, B12, and Magnesium Deficiency
Getting sunshine every day for 15 to 20 minutes helped me fix my vitamin D deficiency.
I had a vitamin B12 deficiency long ago, which made me feel miserable. I was not aware of how essential Vitamin B12 is for energy production. I also supplemented high-quality vitamin B complex.
Magnesium is critical for 300 plus metabolic activities in our body. Supplementing the dermal form of magnesium was one of the contributing factors to increasing my energy levels.
Here is an article to show the importance of Epsom Salts: An Incredible Substance for Immunity.
9 — Investing in Air Cleaner and Water Purifier
Our lives depend on air and water. Therefore, the quality of air and water is essential.
With this awareness, I invested in air cleaners and water purifiers.
Having an air cleaner in my bedroom and study room helped me eliminate lethargy and increase my energy levels.
Drinking purified water was another essential improvement in my transformation. I always boil the water and drink it after cooling it when I travel. Boiling and then cooling water can reduce the pathogens.
10 — Improving Hormonal Balance
Hormones are very complex and play a critical role in feeling energetic. Thus, being aware of a few key hormones can be helpful in maintaining our energy levels.
I mentioned energy-boosting hormones within the exercise context. I also touched on insulin on the blood glucose topic. Even though we wake up with cortisol’s help in the morning, excessive cortisol can harm the body.
My energy levels were reduced when I had elevated cortisol levels, and I started feeling fatigued. One of the reasons was excessive cortisol adversely affected my sleep quality. Cortisol also plays a critical role in fat loss.
Another hormonal focus was increasing my testosterone levels naturally. Hormonal balance requires quality sleep, moderate exercise, manageable stress, and a balanced diet.
11 — Having Adequate Sunlight
Sunlight has a significant impact on our mood. Its effect relates to hormones. When we are exposed to sunlight, melatonin decreases. The melatonin hormone helps us sleep. Sunlight increases other energy-producing hormones.
We feel lethargic on dark and cloudy days. To overcome the sunlight challenge in winter, I used sun lamps, aka SAD lamps. Lack of sunlight is associated with Seasonal Affective Disorder (SAD); therefore, they are also called SAD lamps.
These lights send sunrise signals to the retina in our eyes aligned with the time of day. SAD lights were an excellent investment for feeling energetic during the winter days.
And the most crucial benefit of sunlight was Vitamin D. Optimizing Vitamin D levels helped me experience a substantial energy boost.
12 — Paying Attention to the Enhancement of Brain Mitochondria
As I know a strong link between mitochondria and the aging brain, I paid particular attention to feeding my brain with an alternative source of energy called ketones.
Staying in ketosis also increased BDNF (Brain-derived neurotrophic factor). As a result, daily activities such as brain boosters have been a valuable contribution to my mental health.
Some studies indicate that losing mitochondria in the brain indicates Parkinson's disease. I plan to share my detailed research on this in another post.
Conclusions
These 12 items made a substantial impact on improving my mitochondrial health and increasing my energy levels.
The combination of these items made a real difference in boosting my energy.
I introduced some other practical aspects to my lifestyle, as mentioned in my book Simple and Powerful Life-Transforming Bio-Hacks.
Our health is our responsibility.
Thank you for reading my perspectives. I wish you a healthy and happy life.
Disclaimer: Please note that this post does not include health or professional advice. I documented my reviews, observations, experience, and perspectives only to provide information and create awareness.
Besides aiming to increase the hormonal intelligence of my readers and writing about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, and norepinephrine, one of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.
I aim to educate, create awareness, and empower my readers to take control of their health and well-being.
To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.
Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, and Major Diseases.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health.
Disclaimer: Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.
I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
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As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
Sample Humorous Stories
Finally, After Burning Her House, Georgia Found Enlightenment
Hilarious Tips to Prevent Brain Atrophy and Keep the Gray Matter Giggling
8 Psychological Points I Had to Unlearn and Relearn the Opposite
Based on my writing experience and observations, I documented findings and strategies that might help you amplify your voice, engage your audience, and achieve your desired outcomes in your writing journey.
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