5 Ways to Improve Your Mitochondria

You’ve probably heard about mitochondria at some point, but do you know how important they are?

These tiny powerhouses in your cells are responsible for producing energy—literally keeping you going. The healthy functioning of mitochondria is vital for overall metabolic health.

Each of your cells contains hundreds to thousands of mitochondria, which convert the food you eat into usable energy in the form of ATP (adenosine triphosphate). The more mitochondria you have, and the healthier they are, the better your body functions—whether you're working out, thinking sharply, or just getting through the day.

Improving mitochondrial health and increasing their number can lead to better energy, longevity, and even weight management.

Here are 5 science-backed ways to improve your mitochondrial health:

#1 - Reduce Sugar Intake

Cutting back on refined sugars and refined carbohydrates is one of the most effective ways to protect your mitochondria. Too much sugar can lead to insulin resistance and oxidative stress, which harms mitochondria.

When you lower your sugar intake, you reduce inflammation and free radical damage, giving your mitochondria a healthier environment to function efficiently.

#2 - Strength Training

Want to make more mitochondria? Strength training can help! Resistance exercises like lifting weights or using resistance bands push your muscles to demand more energy, which signals your body to produce new mitochondria to meet that demand.

More mitochondria mean better energy production and improved metabolic health. A few strength sessions a week can make a big difference.

#3 - Incorporate Intermittent Fasting

Intermittent fasting (IF) isn't just a weight loss tool; it's also a way to help your cells clean up damaged mitochondria and stimulate the creation of new, healthy mitochondria.

IF can boost mitochondrial efficiency, helping you feel more energetic and improving overall health. When done safely IF is a powerful tool.

#4 - Eat Omega-3s

Omega-3 fatty acids from sources like fatty fish (think salmon, sardines, or mackerel) and grass fed beef are vital for maintaining the integrity of your mitochondrial membranes. These healthy fats reduce inflammation, protect mitochondria from damage, and help them function more effectively.

Make omega-3-rich foods a regular part of your diet for better mitochondrial health and improved energy.

#5 - Prioritise Sleep

Sleep isn't just for rest; it's for repair. During sleep, your body goes to work on repairing and maintaining your cells, including your mitochondria. Poor sleep or irregular sleep patterns can leave your mitochondria overworked and damaged.

By getting 7-9 hours of quality sleep, you give your body the time it needs to rejuvenate and optimise mitochondrial function, so you can wake up refreshed and energised

At Real Life Medicine, we believe small lifestyle changes can make a big difference in your energy and overall health. By focusing on your mitochondria, you can increase your body’s ability to thrive, no matter your age or health status.

With love and great health

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!