Mitochondria: Why Your Cells' "Powerhouses" Matter More Than You Think

Jul 6

Mitochondria: The Powerhouse of the Cell

You contain roughly 30 trillion cells–with varying types and various locations–that allow you to live your daily life without even thinking about it.

Living true to its name, the mitochondria are the cell’s energy bank. Everything we consume: food, drinks, and even oxygen, the mitochondria can convert into cellular energy (ATP) for the body to use. To put the relationship between mitochondria and ATP (Adenosine Triphosphate) into greater context, the mitochondria are the structure that holds energy, while ATP is the specific energy molecule that’s produced. From there, our body is able to use ATP to fuel every activity–from muscle contraction while lifting something to tissue repair from damage.

The mitochondria are the building blocks for energy production, brain function, metabolism, hormone health, immune function, and healthy aging. Although microscopic, the mitochondria and their mutual relationship with ATP are absolutely vital to health.

Signs Your Mitochondria May Need Support

There are many ways our bodies signal that something is off. From our large bodily systems, like the digestive, cardiovascular, and muscular systems (to name a few), to our microscopic cells, our bodies require harmony to thrive. If something is dysregulated or not functioning correctly, it can manifest in myriad ways.

When it comes to the mitochondria, some immediate and obvious symptoms include affected energy levels, but low-functioning mitochondria or mitochondrial dysfunction can also show up as:

Persistent fatigue
Brain fog
Poor exercise recovery
Muscle weakness
Difficulty losing weight
Blood sugar swings
Frequent illness
Low stress resilience
Feeling "wired but tired"

Ways to Support Mitochondria

Nutrition: Focus on anti-inflammatory whole foods rich in omega-3s, protein, and phytonutrients for cellular health.

Phytonutrient foods: leafy greens, sulfuric vegetables such as broccoli and Brussels sprouts
Protein: red meat, fish, poultry, beans, lentils, seeds, and eggs all contain amino acids that support the mitochondria.
Omega-3: fatty fish like salmon, sardines, and herring, flaxseeds, chia seeds, hemp seeds, and walnuts

Exercise: One of the most effective ways to improve mitochondrial health is to signal your body to produce new mitochondria (a process called mitochondrial biogenesis) while making existing mitochondria more efficient at producing energy. Aerobic activities like brisk walking, cycling, swimming, and jogging are especially beneficial for increasing mitochondrial number and endurance, while resistance training enhances mitochondrial function within muscle cells and improves insulin sensitivity. Even short bouts of movement can stimulate these adaptations over time, making regular, consistent exercise one of the best strategies for supporting energy production, healthy aging, and overall metabolic health.

Sleep: Sleep is essential for maintaining healthy mitochondria because it is during sleep that your body repairs and restores cells damaged by the day's metabolic demands. Poor or insufficient sleep increases oxidative stress and inflammation, which can impair mitochondrial function and reduce your cells' ability to produce energy efficiently. Research also shows that chronic sleep deprivation can decrease ATP (energy) production and contribute to fatigue, insulin resistance, and cognitive decline. Prioritizing 7–9 hours of quality sleep each night, maintaining a consistent sleep schedule, limiting blue light exposure before bed, and creating a cool, dark sleep environment are simple yet powerful ways to support mitochondrial health and optimize energy production.

To read more on how the brain and body detox, check out my previous blog post, “Glymphatic System: Unlocking the Nighttime Detox.”

Manage stress: When we’re in prolonged “fight-or-flight” or chronic stress, it affects every part of our health, especially our cells. Cellular stress can arise from environmental factors such as UV radiation and exposure to extreme heat, metabolic processes such as oxidative stress, and pathological responses to bacterial infections, inflammation, and autoimmune reactions.

Without managing cellular stress, it could lead to disease and accelerate aging.

A 2012 study examining the clinical implications of cellular stress responses reported that ongoing cell stress enhances the likelihood of cancer and other age-associated diseases. The researchers concluded that cells are well adapted to mild stress, as many stressors are unavoidable at times, but prolonged exposure to stress can trigger disease and contribute to aging.

Maintain balanced blood sugar: When we fill our plates, keeping our blood sugar and glucose levels in mind helps stabilize energy levels and increase insulin sensitivity, reducing stress on our cells. Insulin plays a key role in our cells in muscles and fat, for example, to absorb floating glucose in the body and use it for energy.

Below are ways to naturally balance your blood sugar:

Pair your carbs
- Carbs are not the culprit! Balancing blood sugar does not mean you need to cut out all carbohydrates, but there are things to keep in mind:
- Pair your carbs with protein, fiber, and healthy fats. This will reduce a blood sugar spike.
Adding in apple cider vinegar
- Adding ACV to foods or adding it to small amounts of water before eating may help regulate blood sugar levels by slowing down the digestion of carbohydrates.
Walking after meals
- Using our muscles by walking after a meal uses up excess glucose in the bloodstream. Walking, in particular, can make the body more sensitive to insulin. Even just a 10-minute walk after a big meal can do wonders!
FIBER
- Fiber slows down the absorption of glucose–this prevents a glucose spike. Adult men need 30-35g of fiber per day, and 25g for women. However, for optimal health, I recommend 35-40g of fiber for both men and women.
- Check out my blog post on fiber here!
Limit alcohol consumption
- Alcohol can lead to spiked blood sugar.
Read more on blood sugar from my previous blog, “The Importance of Balanced Blood Sugar.”