Metabolic Health
Initiate Mitophagy and Make Mitochondria Denser in 7 Steps
Activating the self-healing mechanism of mitochondria can result in more energy and a better mood.
Purpose of the Article
This post briefly introduces the importance of mitochondrial health and briefly explains mitophagy.
In addition, I share my documented experiments with initiating autophagy and mitophagy to increase cellular energy and improve cellular health. This is not a theoretical piece.
I aim to provide practical tips to readers based on my experience and link relevant articles for those interested in details.
I have been researching mitochondrial health since the mid-1980s. Thus, I’d like to pass along my tacit knowledge in simple terms.
Significance of Mitochondrial Health
Mitochondria, as the energy powerhouse of our cells, play a critical role in our overall health. Besides using electrons from food to create an ATP molecule, they can also turn genes on and off. Mitochondria can even trigger metabolic reprogramming of the cell.
Due to these crucial roles in the body, dysfunction of mitochondria and mitochondrial DNA cause numerous health conditions impacting the body’s homeostasis.
The common mitochondrial issues documented in the literature are “irregular mitochondrial morphology” and “increased production of mitochondrial reactive oxygen species.” These two concepts are related to damaged mitochondria.
The body has a self-healing mechanism called mitophagy, similar to autophagy that I introduced in my previous articles, such as this one titled Here Is What Happened When I Experimentally Initiated Autophagy Decades Ago.
What is Mitophagy?
In simple terms, the process of mitophagy eliminates damaged mitochondria and improves cellular homeostasis. Mitophagy is the use of autophagy to remove dysfunctional mitochondria.
The body uses the autophagy process by consuming useless cells, pathogens, and biological toxins as an energy source. The process leads to self-healing at the cellular level.
This paper titled “Mitophagy: mechanisms, pathophysiological roles, and analysis” informs that:
“Recent progress in mitophagy studies reveals that mitochondrial priming is mediated either by the Pink1-Parkin signaling pathway or the mitophagic receptors Nix and Bnip3.”
Recommended Further Education
As the process of mitophagy is highly complex, I refer readers interested in scientific details to one of my favorite Frontier papers titled Mitophagy: An Emerging Role in Aging and Age-Associated Diseases.
This well-researched paper is freely available to the public as educative material.
As the paper informs:
“To date, there is increasing evidence that mitophagy is significantly impaired in several human pathologies, including aging and age-related diseases such as neurodegenerative disorders, cardiovascular pathologies, and cancer. Therapeutic interventions aiming at mitophagy induction may have the potency to ameliorate these dysfunctions.”
My Love and Hate Relationship with Mitochondria
This is a paradoxical statement with optimism. It does not mean I hate my mitochondria. I use the metaphor to make my point instead of going into scientific details.
My intention is far from it. I love my mitochondria and support them dearly. However, some of my daily activities might be perceived as detestable and discriminating against my aging mitochondria.
More precisely, the protocols I use can kill the aging and dysfunctioning mitochondria and allow them to bring newer and more functional ones to support my health. It might sound egotistical, but it is natural selection, like the survival of the fittest in the body.
We cannot go against our nature even if we disagree with it. So my point is that using some practical health measures can encourage our mitochondria to renew themselves. It is like pruning the trees to grow better and stronger.
I share my practical protocol to initiate mitophagy naturally under the following headings.
1 — Well-Designed and Adaptive Thermogenesis
From my experience, old mitochondria hate cold water and weather. They cannot survive when we expose them to cold. New ones love it and thrive, making us happier and livelier.
This knowledge has been a fantastic life hack for me. Therefore, I have taken cold showers and ice baths for decades, significantly improving my mitochondrial health. I documented my cold exposure experience in an article titled A Cold Shower a Day Might Keep the Doctor Away in My Experience.
In addition, I used dry saunas as they strengthened my mitochondria. Scientist finds new ways heat affect mitochondrial health. For example, this paper in Applied Physiology informs that “Repeated exposure to heat stress induces mitochondrial adaptation in human skeletal muscle.”
I have written a lot about thermogenesis before, so I won’t repeat them here. My latest story reflects my experience: Here’s What Happened When I Experimented with Thermogenesis for Decades.
2 — Regular Resistance Training
One of the most effective ways to initiate mitophagy and make the mitochondria denser is by putting the body under acute physical stress.
Therefore physical training, especially resistance training, is efficient in renewing mitochondria and makes them denser in our muscle groups.
Even though I do the heavy lifting once or twice a week, I use calisthenics daily to improve my mitochondrial health. I documented my experience in an article titled Here’s What Happened When I Performed Calisthenics for Decades.
In addition, trampoline also contributes to mitochondrial health by removing toxins from cells. Toxins are enemies of mitochondria. Here is the story reflecting my experience Trampoline Is Not Just Another Fitness Tool.
3 — Time Restricted Eating
Fasting is another love-and-hate relationship with my mitochondria. The old ones cannot handle hunger, and they die. The new ones don’t mind hunger and thrive. In short, fasting promotes mitochondrial biogenesis.
Even though intermittent fasting and fast-mimicking diets are believed to contribute to autophagy and mitophagy, from my experience, long-term fasting from two to seven days is more efficient.
After I started one meal a day plan and supplemented it with occasional long-term fasting, my energy levels significantly increased. I keep asking and prompting What If We Can Package Fasting as a Therapeutic Tool?
When I reached the age of 55, I felt more energy than when I was 18. My friends, colleagues, family members, and family doctors couldn’t believe it. Some even thought that I was on steroids. They were right, I was on a natural steroid called ketosis.
I even gained six-pack abs after 50, which was unusual and incredible for an unhealthy person with 12 entangled health conditions, who was at the onset of type II diabetes and struggling with insulin resistance, excess visceral fat, and metabolic syndrome in the mid-20s.
As contributed by time-restricted eating, I documented my experience of feeling incredible energy and youthful feelings in an article titled Six Reasons I Feel Younger and Healthier as I Get Older.
4 — Removal of Toxins, Pathogens, and Heavy Metals
As mitochondria cannot handle toxins, pathogens, and heavy metals, eliminating them from the body, starting from the gut, made a noticeable impact on my energy levels.
I focus significantly on gut health, as I suffered from a leaky gut in my younger years. During the healing process, I learned to remove toxins from my environment, especially from food, water, and air.
I also pay attention to heavy metals. My go-to tool is activated charcoal. I documented my experience in an article titled 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 crucial. For example, I keep an air-cleaning machine and Himalayan salt lamps. I also used cold and hot therapy to eliminate toxins from my body. As mentioned in the thermogenesis section, saunas, and cold showers are good examples.
Eliminating harmful materials can be done by initiating autophagy, a natural process for our survival and well-being. Here is an article with three tips to activate autophagy.
5 — Sunlight Exposure and Infrared Light
Excessive sunlight is harmful to cells and mitochondria, but these tiny organelles need some sunlight to function.
Therefore, I look at the sun for a few minutes every morning to nourish them. In addition, in summer, I spend 10 to 15 minutes under the sun daily.
Furthermore, scientific studies since the mid-1990s documented the benefits of near-infrared light for mitochondrial health.
For example, this 2004 study informed that “Recent evidence indicates that the therapeutic effects of red to near-infrared light result from intracellular signaling mechanisms triggered by the interaction of NIR light with the mitochondrial photo acceptor molecule cytochrome c oxidase.”
6 — Dense Nutrients and Potent Supplements
We need to use nutrients that facilitate mitochondrial ATP production. Therefore our diet is critical for mitochondrial health. I specifically pay attention to bioavailable proteins from animal sources and healthy fats, avoiding refined carbs and processed food.
In addition to nutrient-dense food, I also supplement with potent molecules occasionally. I use some of them regularly in low doses.
Based on my reviews and experimentation, the best nutrients for my mitochondrial health are CoQ10, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, NADH, taurine, citrulline malate, Vitamin B12, Vitamin D, biotin, magnesium, and omega-3 fatty acids covering DHA and EPA.
Urolithins have promising benefits, but I don’t use those supplements yet. I documented my reviews in an article titled “Urolithin A” Supplementation Might Improve Mitochondrial Health, Muscle Strength, and Longevity.
7 — Stress Reduction
Mitochondria, like our cells and DNA, hate oxidative stress. Therefore, a practical contributor to mitochondrial health is conscious stress reduction.
The best way to handle daily stress is restorative sleep. After improving my sleep, my energy levels substantially increased. Energy levels are indicators of mitochondrial health.
Taking breaks at work is another way to reduce stress. However, the crucial aspect is dealing with emotional stress. Regulating our emotions is vital to improving mitochondrial health from a stress point of view.
Meditation is the best tool to reduce stress and balance my psychological and bodily functions. Therefore, I meditate three times daily, as documented in an article titled Why I Meditate Every Eight Hours for Decades.
Conclusions and Takeaways
Mitochondrial health is critical for our well-being. Dysfunctional mitochondria not only cause energy deficiency but also lead to serious issues affecting our organs like the heart and brain.
Particularly heart and brain are energy-hungry organs. If mitochondria in cells of these organs cannot function, our health gets compromised. Therefore, cellular and mitochondrial health is crucial for our well-being.
These evolved ancient bacteria in our cells living with us symbiotically need support from us. Therefore, our lifestyle habits play a critical role in their function. They enjoy a balanced lifestyle. They hate stress and toxins.
These tiny organelles doing a big job for our bodies desire nutrient-dense food, quality sleep, regular movement, time-restricted eating, a little sunlight, and thermogenic effects as a bonus.
With healthy lifestyle habits, we can significantly improve our mitochondrial health. Therefore, activating mitophagy regularly with lifestyle habits can enhance our healthspan and lifespan.
Mitochondrial dysfunctions need support from qualified healthcare professionals. In addition, seeking help when experiencing chronic fatigue syndrome and unusually deficient energy symptoms is necessary for our health and well-being.
Improving my mitochondrial health not only helped me enhance my metabolic health but also improved my mental health, such as defeating brain fog. With improved mitochondrial health, fat loss can be much more manageable.
For valid reasons, biohackers, energetic leaders, athletes, bodybuilders, and longevity experts are adamant about mitochondrial health. Bluzone studies also indicate the importance of mitochondrial health. My observations of centenarians give valuable clues on this.
Thank you for reading my perspectives. I wish you a healthy and happy life.
You might check out the following related articles.
1 — Uncouple Mitochondria and Increase the Chance of Living Longer via 6 Lifestyle Choices
2 — Mitohormesis: Here’s Why I Prefer N-Acetyl L-Tyrosine on Demanding Days.
3 — Tiny Yet Mighty Mitochondria: Why and How to Take Care of Them.
As a new reader, you might check my holistic health and well-being stories reflecting on my reviews, observations, and decades of sensible experiments. I write about health as it matters. I believe health is all about homeostasis.
I enjoy informing my readers about hormonal intelligence by writing about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, norepinephrine, adrenaline, glutamate, and histamine.
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.
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.
If you enjoy writing and storytelling, you can join Medium, NewsBreak, and Vocal as a creator to find your voice, reach out to a broad audience, and monetize your content.
You may also check my blog posts about my articles and articles of other writers contributing to my publications on Medium. I share them on my website digitalmehmet.com. Here is my professional bio. You can contact me via weblink.
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.
As a writer, blogger, content developer, and reader, you might join Medium, Vocal Media, NewsBreak, Medium Writing Superstars, Writing Paychecks, WordPress, and Thinkers360 with my referral links. This post includes affiliate links.
You might join my six publications on Medium as a writer by sending a request via this link. 23K+ writers contribute to my publications. You might find more information about my professional background.
You may join Medium with my referral link.
