Energy: The Currency of Life
You know, these days, life moves so fast that a lot of us are just feeling constantly tired, sluggish, and drained of energy. It’s kind of ironic, right? With all the advancements in technology and how convenient life has become, it feels like being chronically fatigued is more common than ever. And sure, lack of sleep, stress, and overworking might play a role, but there may be a deeper reason why so many of us are running on empty: our mitochondria are getting run down.
Mitochondria—those little powerhouses inside our cells—are what give us energy we need to function. But when they aren’t working properly, it can leave us feeling wiped out, foggy-headed, and just... blah. So, if we really want to take back our energy and feel amazing again, the key is understanding how to take care of our mitochondria. That’s where it all starts!
The Importance of Mitochondria
Alright, so here’s the deal with mitochondria—they’re like the energy factories of our cells. They make a molecule called ATP (adenosine triphosphate), which is basically the fuel that powers almost everything your body does. Whether it’s your muscles contracting, your brain working hard to think, or your cells repairing themselves, ATP makes it all happen. But here’s the catch: if your mitochondria aren’t working efficiently, your body can’t make enough ATP, and that’s when you start feeling tired and sluggish.
Mitochondria create ATP through a process called cellular respiration. They take nutrients like glucose and fatty acids, break them down into smaller pieces and combine them with oxygen which turns them into energy. This energy is what helps you think clearly, move your body, and heal after an injury. When your mitochondria are healthy, they’re super-efficient at making energy, which keeps you feeling great throughout the day. But when they’re damaged or under stress, they can’t keep up, and that’s when exhaustion creeps in.
Multiple Roles
Your mitochondria are incredible—they actually adapt to your activity levels. When you exercise, they work harder, producing even more energy to keep you moving. The best part? Regular exercise helps you build more mitochondria in your muscles, giving you better endurance and stamina. That means you’ll have more energy not just for workouts but also for everyday physical tasks and even mental focus.
Did you know your brain is one of the most energy-demanding parts of your body? Even though the brain is relatively small—making up only 2% of the body's total weight—it uses a disproportionately large amount of energy, about 20% of the body's total energy. This high energy consumption is due to the brain's neurons, which have a dense population of mitochondria. It relies heavily on those mitochondria to keep you sharp and focused. When your mitochondria are healthy and functioning well, they supply the energy your brain needs for clear thinking, memory retention, and concentration. But when mitochondrial function declines, you might experience mental fatigue, brain fog, or difficulty staying focused.
Mitochondria do more than just provide energy—they’re also essential for repairing and regenerating your cells. Healthy mitochondria help fix cellular damage and even slow down the aging process. However, as mitochondria age or become less efficient, your energy levels drop, recovery slows, and fatigue increases.
Mitochondria Matter
When you take care of your mitochondria, you’re investing in long-term energy, vitality, and overall well-being. By prioritizing habits like exercise, proper nutrition, quality sleep, and stress management, you can keep your mitochondria strong—giving you the energy to thrive physically, mentally, and emotionally. It’s a secret to feeling your best every day! There are lots of things you can do to help your mitochondria thrive and multiply. In this article we’ll focus on how to eat for mighty mitochondria while also talking about managing stress, getting good quality sleep, and incorporating daily movement. There are lots of other factors that affect your mitochondria too, like your relationships, inflammation, gut health, cold therapy, intermittent fasting, calorie restriction, and toxic environments. These however are topics for future blogs.
Dietary Approach to Healthy Mitochondria
Food Choice Matters
Let’s be honest—what we eat has a huge impact on how we feel. These days, a lot of us rely on modern diets packed with processed foods that might be convenient but aren’t doing our energy levels any favors. When your diet is low in nutrient-dense foods, it can mess with your mitochondria, making it harder for your body to produce energy.
On top of that, if your body isn’t getting enough key vitamins, minerals, or essential fatty acids, it’s like trying to run a car without gas—it just doesn’t work. And let’s not forget about those blood sugar spikes and crashes that come from eating too many processed carbs and sugary snacks. They might give you a quick boost, but the crash afterward can leave you feeling wiped out.
The good news? A nutrient-packed diet can do wonders for your mitochondria, giving them the tools they need to crank out ATP (your body’s energy fuel) and keep you feeling energized throughout the day. By eating foods that truly nourish your body, you’re not just supporting your mitochondria—you’re setting yourself up for steady energy, sharper focus, and better overall health. It’s amazing what the right fuel can do!
Poor Diets Zap Energy
The food you eat has a direct impact on how well your mitochondria work, and when your diet is filled with processed junk or lacking in key nutrients, it can leave you feeling drained. Here are a few ways it happens:
Blood Sugar Rollercoaster Eating too many refined carbs and sugary foods causes your blood sugar to spike, giving you a quick energy boost—but then it crashes hard. This leaves you feeling fatigued, cranky, and unfocused. Plus, your body has to work extra hard to stabilize those blood sugar levels, which puts added stress on your mitochondria and depletes your energy reserves.
Inflammation and Oxidative Stress Diets loaded with processed foods, unhealthy fats, and sugar can trigger chronic inflammation and oxidative stress in your body. This damages your cells and mitochondria, making it harder for them to produce energy.
Missing Micronutrients Your mitochondria need certain vitamins and minerals to function properly. If your diet is lacking in these nutrients, your mitochondria can’t work efficiently.
Unhealthy Fat Imbalance Healthy fats—like omega-3 fatty acids—are super important for maintaining mitochondrial membranes and efficient energy production. But if your diet is high in trans fats or omega-6 fatty acids (common in processed foods), resulting in an imbalance in omega-6 and omega-3fats the composition of mitochondrial membranes change, making them less efficient at energy production.
Nutrients are Key
When it comes to keeping your energy up, the right nutrients are absolute game-changers. Your mitochondria rely on a variety of vitamins, minerals, and compounds to function efficiently and produce energy. If you’re not getting enough of these key nutrients, it can leave you feeling tired, foggy, and just not at your best.
Here’s a breakdown of the heavy hitters for energy production:
Magnesium Magnesium is a superstar when it comes to energy production and muscle function. It’s involved in hundreds of biochemical reactions in your body, including those that generate energy. If you’re low on magnesium, you might notice muscle cramps, trouble sleeping, or persistent fatigue. Found in leafy greens, legumes, nuts, seeds, whole grains, and cocoa powder.
B Vitamins The B vitamin family—especially B12 and B6—are essential for converting the food you eat into usable energy (ATP). B vitamins support cellular processes that fuel your body. A deficiency, particularly in B12, can leave you feeling sluggish, mentally foggy, and even anemic. Get them from whole grains, legumes, eggs, and meats.
Iron Iron plays a crucial role in mitochondrial function and ATP (energy) production. Low iron levels impair mitochondrial efficiency, reducing the body’s ability to generate energy from food. Without enough iron, you may experience fatigue, weakness, and trouble focusing, as your cells aren’t getting the oxygen they need to produce energy. Food sources include red meat, poultry, seafood, liver, legumes, tofu, leafy greens, nuts, seeds, whole grains, and dried fruits.
Vitamin D Often called the “sunshine vitamin,” vitamin D plays a big role in keeping your energy levels steady. Vitamin D enhances mitochondrial efficiency by supporting ATP production and reducing oxidative stress. It helps mitochondria convert nutrients into energy while protecting them from damage and inflammation. Without enough vitamin D, energy production becomes inefficient, leading to fatigue, sluggishness, and reduced overall cellular function.
Coenzyme Q10 (CoQ10) CoQ10 is a powerful antioxidant that’s essential for the energy production process inside your mitochondria. Unfortunately, your natural levels of CoQ10 decline as you age, which can contribute to lower energy levels over time.
Omega-3 Fatty Acids These healthy fats are key to keeping your mitochondria running smoothly. Omega-3s help maintain the structure of mitochondrial membranes, reduce inflammation, and even support better cognitive function and steady energy. Omega-3 fatty acids are commonly found in fatty fish like salmon, mackerel, and sardines, flaxseeds, and walnuts.
Antioxidants Mitochondria produce free radicals as a byproduct of their metabolism but excessive production can lead to oxidative stress and cellular damage. Antioxidants protect cells from damage caused by free radicals, which are unstable molecules that can harm tissues. Antioxidants can be found in a variety of foods, including fruits, vegetables, nuts, and seeds. So load up on berries, dark chocolate (yay!), and vibrant veggies to help fight oxidative stress.
Water Dehydration can slow down cellular energy production, so aim to drink enough water throughout the day. Herbal teas, like green tea, are also a great option—they not only keep you hydrated but add a dose of antioxidants to support energy and health.
Including the right nutrients in your diet—whether through food or supplements—is one of the best ways to support your mitochondria. Healthy mitochondria keep your energy levels high and your body functioning at its best. Think of it as giving your cells the building blocks they need to thrive!
Rethinking Caffeine and Sugar
Caffeine and sugar might seem like go-to solutions for a quick energy boost, but they often come with drawbacks. While they can provide a temporary lift, they’re usually followed by crashes that leave you feeling even more drained. Overdoing it on these stimulants can disrupt your body’s natural energy balance and negatively impact your mitochondrial health over time.
To avoid these energy dips, try cutting back on caffeine and sugary snacks, particularly later in the day. Excess caffeine can interfere with your sleep, while sugar causes energy spikes and crashes, leaving you feeling exhausted. Instead, opt for better alternatives such as herbal teas like peppermint or ginger, or water infused with lemon or mint. These options keep you hydrated and refreshed without the risk of a crash.
When it comes to snacks, ditch high-sugar options like candy bars or cookies and choose nutrient-dense alternatives. Fresh fruits, a handful of nuts, or yogurt are great choices that provide steady, long-lasting energy without the dramatic highs and lows caused by sugar.
Nondietary Approaches to Healthy Mitochondria
Manage Stress
Let’s be real—life these days is nonstop. Between the constant pressures, endless to-do lists, and always being plugged in, it’s no wonder we feel drained. Chronic stress is a big part of the problem. When we’re stressed out, our body kicks into “fight or flight” mode, pumping out cortisol and other stress hormones. That’s totally fine in small doses—it’s how we’re wired to respond to challenges. But when stress sticks around for too long, it starts to mess with our mitochondria, reducing energy production and leaving us feeling totally wiped out.
Managing stress is essential for maintaining your energy and giving your body—and your mitochondria—a much-needed break. One effective technique is practicing mindfulness or meditation for just 10-15 minutes a day. This helps calm your nervous system, lower cortisol levels, and leave you feeling more grounded and centered.
If you’re feeling overwhelmed, mastering time management can be a game-changer. Break tasks into smaller, more manageable steps, prioritize the most important ones, and set realistic goals for yourself. This approach not only helps you stay organized but also keeps stress levels in check by making even the busiest days feel more achievable.
Good Sleep is a Must
Let’s talk about sleep—it’s absolutely crucial for keeping your mitochondria in top shape. Sleep is when your body repairs and regenerates those little energy factories, so if you’re not getting enough of it (or the quality isn’t great), your mitochondria can’t do their job properly.
The problem is, so many of us struggle with poor sleep these days, thanks to things like staring at screens late into the night, high stress levels, or just having an inconsistent sleep schedule. Without good sleep, your mitochondria start to lose efficiency, which can leave you feeling constantly tired, foggy-headed, and slower to recover from workouts or even just a busy day.
Improving your sleep is one of the best ways to help your body—and your mitochondria—recharge. A great place to start is by sticking to a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock, leading to better and more restful sleep.
Another effective change is reducing screen time before bed. Blue light from devices like phones, computers, and TVs can interfere with your sleep hormones, making it harder to fall asleep. Try shutting off screens at least 30 minutes before bedtime to give your body time to unwind naturally.
Finally, creating a cozy and inviting sleep environment can make a big difference. Keep your bedroom dark, cool, and quiet to promote deep, uninterrupted sleep. Blackout curtains and a white noise machine can be especially helpful for creating the perfect sleep-friendly space.
Move It
Let’s face it—sitting all day doesn’t just leave you feeling stiff, it also takes a toll on your energy levels. When you exercise, it actually stimulates something called mitochondrial biogenesis, which is just a fancy way of saying it helps your body make more mitochondria. More mitochondria = more energy! But if you’re stuck in a sedentary routine, like sitting at a desk or in front of a screen for hours, your mitochondria can slow down, leaving you feeling sluggish and low on energy.
Staying active with routine movement is a simple yet powerful way to give your mitochondria the boost they need. Start by setting daily movement goals, like aiming for 8,000 steps a day, or finding small opportunities to move more throughout your day. If you spend a lot of time sitting, break up long periods of sitting by standing, stretching, or taking a quick walk every 30 minutes. Take the stairs instead of the elevator, stretch during downtime, or squeeze in a quick walk during breaks—every bit of movement adds up.
Making exercise a habit can improve how well your mitochondria produce energy. Incorporate a mix of aerobic activities, such as brisk walking, cycling, or swimming, along with strength training exercises to maximize the benefits.
The Secret to Boundless Energy
starts with healthy mitochondria. These tiny powerhouses in your cells are responsible for producing the energy your body and mind need to thrive. When your mitochondria are functioning at their best, you’ll feel physically and mentally vibrant. However, factors like stress, poor sleep, lack of exercise, and an unhealthy diet can weaken mitochondrial function and drain your energy.
The good news? By addressing these issues and focusing on habits that support mitochondrial health—like proper nutrition, regular exercise, quality sleep, and effective stress management—you can unlock your full energy potential and reclaim your vitality.
With consistent care and attention, you can banish fatigue and unlock a steady source of energy that powers your life. Your body already has what it takes—help your mitochondria thrive, and you’ll feel unstoppable!
Let’s get cooking!
Lately it’s been pretty cold outside and we’ve been working on laying flooring in the upstairs bedroom so I wanted something hearty and easy to make that would keep me in leftovers for a few days. So this recipe was born.
Venison and Sweet Potato Shepherd’s Pie
This Venison and Sweet Potato Shepherd’s Pie is a twist on the classic shepherd’s pie that’s about to become your new favorite. The rich, slightly sweet flavor of venison pairs perfectly with sauteed onions, mushrooms, garlic, and earthy herbs, while a creamy, cheesy layer of sweet potato mash adds just the right touch of natural sweetness.
It’s a mitochondria friendly meal with a wild venison, creamy cannellini bean, and earthy mushroom base with a luscious cheddar sweet potato crust. It is easily customizable to incorporate any type of ground meat and canned beans you have on hand while the topping is just as tasty with your favorite cheese and regular russet potatoes.
And did I mention how easy it is to make? Brown the venison, mix in a medley of veggies and seasonings, top with that velvety sweet potato mash, and bake until golden and bubbling.
It’s simple, nourishing, and the perfect way to power up on a cozy night.
Venison and Sweet Potato Shepherd's Pie
Ingredients
- 4 cups diced, peeled sweet potatoes
- 4 tsp avocado or olive oil
- 8 oz ground venison (or other ground meat of choice)
- 1 cup diced onions
- 1 cup diced carrot
- 8 ounces mushrooms, finely chopped
- 3 cloves garlic, minced
- 1/2 tsp dried thyme
- 1/2 tsp dried rosemary
- 1/2 tsp dried sage
- 1 tbsp tomato paste
- 2/3 cup white wine
- 2 tbsp flour
- 1 cup beef stock
- 1 cup frozen peas
- 1 cup canned white beans, drained and rinsed (or bean of choice)
- salt and pepper
- 1/2 cup milk
- 2 tbsp butter
- 1/2 cup shredded cheddar cheese
Instructions
- Preheat the oven to 400 degrees F. Butter an 8" x 8" casserole dish. Set it aside.
- Place the sweet potatoes on a baking sheet and drizzle with 1 tsp of the oil. Toss to lightly coat the potatoes in the oil. Put the sheet in the oven to roast the potatoes.
- While the potatoes are roasting, prepare the filling. Heat the remaining oil in a large sauté pan over medium high heat. Add the ground venison, season it with salt and pepper, and sauté until it's cooked through. When it's done, spoon it onto a plate and set aside.
- Add the onions, carrots, and mushrooms to the pan, season with salt and pepper, and cook for 4 - 5 minutes until they're soft and the liquid from the mushrooms is gone. Add the garlic, spices, and tomato paste and cook for an additional 1 - 2 minutes.
- Add the wine and cook until it is nearly all evaporated. Stir occasionally to loosen any stuck bits on the bottom of the pan. Meanwhile, check the potatoes cooking in the oven. Take them out when they're soft.
- Add the flour to the vegetables and cook for 2 minutes stirring constantly to keep it from burning.
- Add the beef stock and stir it to fully incorporate the flour and make a sauce. Add the cooked venison, beans, and peas. Bring to a boil.
- Pour the filling into the prepared casserole dish. Spread it evenly around the dish with a spoon or spatula.
- To finish the sweet potato topping, put them in a bowl with butter and milk and use an electric mixer to whip them until they are light and fluffy. Stir in the cheddar cheese and season with salt and pepper.
- Spread the sweet potatoes in an even layer over the filling.
- Reduce the heat on the oven to 375 degrees F and put the casserole inside.
- Bake for 25 - 30 minutes until the filling is bubbly.
- If you'd like, broil for 2 minutes to crisp up the top.
- Let it cool for 10 - 15 minutes before serving.
There you have it!
Tiny but mighty, mitochondria never stop producing the energy needed to move, think, and thrive. Give them proper nutrition, exercise, and rest and they’ll give back with steady, lasting energy. So fuel wisely and stay powered up!