Strategies that activate mitochondrial function

• Exposure to extreme heat and cold

As mentioned in the previous article, sauna, steam baths and other options such as inipi and temazcal help activate thermogenesis in the body, as well as in the recovery of trained muscles.

On the other hand, cryotherapy, which involves entering a cold environment for several minutes and allowing the body to adapt, as well as cold water immersion, cold water showers and compresses applied for several minutes, help stimulate hormones and proteins that have effects on the brain, joints, immune system and sports performance.

Cold showers according to Wim Hof

If you're new to cold exposure, try ending your hot shower with 15-30 seconds of cold water only. Start with your feet, then move on to your legs, stomach, shoulders, then neck and back. Try to stay calm and breathe easily. Close your eyes and try to embrace the cold. Don't put your head in the water if you're not yet accustomed to cold exposure. If you feel a lot of discomfort, such as severe shivering, numbness or pain, warm up your body as soon as possible. According to Hof, cold exposure works like weight lifting - you build strength over time. There are tiny muscles around your veins that contract when they come into contact with the cold. After a week or two, they get stronger, making your veins stronger and healthier, reducing the force with which your heart needs to pump blood through your body. You can gradually increase the exposure time until the cold feels as comfortable as your favorite pajamas and you can skip the hot shower altogether. Notice how you feel better after a cold shower and how languid you feel after a hot one.

• Exercise

Both endurance training (aerobic, such as athletics, swimming, cycling), as well as strength and plyometric training, which is a mix of the first two, require muscle fibers that are oxidative (they require oxygen) and resistant to fatigue. This induces the formation of mitochondria so that the body can adapt and withstand the exercises.

• Intermittent fasting

Intermittent fasting is like a diet where you alternate periods of eating with periods of fasting. In addition to having the ability to help you stimulate your metabolism thanks to the fact that it makes the body think that it is in a state of fasting. However, it is only hours, but it has good results. For example, you can eat from 10am to 6pm and you can fast from 6pm until 10am the next day. (We will talk about them in more detail soon)

• Ketogenic cycles

This is a very low-carb diet that forces the liver to produce ketones as an energy source. It focuses on consuming mainly healthy fats to achieve this state.

The body will burn ketones as a primary energy source when deprived of carbohydrates and recharged with fats and proteins. An optimal level of ketones will promote weight loss and better physical and mental performance. These cycles last for a maximum of four days. (Read more in my book The Art of Healing: Living Food, the Alternative to Nourish and Heal Yourself in This Time )

 

• Food that induce thermogenesis and thus mitochondrial biogenesis​​

Chili

The capsaicin (a substance that gives the spicy flavor) contained in chili peppers increases thermogenesis , creates the feeling of satiety and promotes the oxidation of fats .

Black pepper

Contains piperine , a compound that helps block the formation of new fat cells in the body.

Coconut oil​

Its high content of medium chain fatty acids (MCFA) accelerates metabolism and is easy to digest.

Green tea

 Promotes fat oxidation and increases calorie expenditure due to its high caffeine and catechin content. These substances are believed to stimulate the sympathetic nervous system . Even more so is matcha tea (powder) , which is prepared from green tea leaves and, although it is more concentrated, does not have as stimulating an effect due to caffeine as black tea or even green tea leaves.

Ginger

Gingerol is a component of ginger that acts as a natural anti-inflammatory. It produces heat inside the body, increasing its basal metabolism.

Other foods that produce a thermogenic effect on the body are turmeric , mustard and ice .

• Resveratrol

It improves mitochondrial health by helping the body protect itself from metabolic diseases such as obesity (induced by diet) and insulin resistance. It does this through PGC-1 alpha and SIRT1, which are the primary drivers for mitochondrial biogenesis.

From then on, it has many benefits such as stimulating metabolism, antidepressant, suppressing brain inflammation, antioxidant, improving blood flow in the brain and possibly preventing the formation of plaque that leads to Alzheimer's.

This substance can be found mainly in grape skins , peanuts , red fruits such as raspberries , blueberries , black cocoa and, if possible, raw.

The only drawback is that most of these food sources contain sugar and if you have weight and/or sugar issues, it may be better to take a supplement.