You'll remember from biology class that mitochondria are the powerhouse of the cell, providing the energy needed for all aspects of life. 90% of the body's energy is produced in the mitochondria. Unhealthy mitochondria = poor health Here's how to keep them healthy:

1. Minimize artificial blue light exposure Artificial blue light (i.e., from screens and lightbulbs) harms your mitochondria. This artificial light is essentially a toxin. It increases oxidative stress - which damages your mitochondria. Limit your exposure.

2. Consume important nutrients Mitochondria need nutrients to function properly. Pay attention to these: • Acetyl L-carnitine • Magnesium • Lipoic acid • Omega-3 • B vitamins • Vitamin E • Selenium • CoQ10 Try to get them from food sources where possible.

3. Increase red light exposure Red light heals the mitochondria. One of the best ways to increase your exposure to red light is to get outside at sunrise and sunset, and expose as much skin to the light as possible. Another option is to get a red light device to use at home.

4. Minimize oxidative stress Oxidative stress harms the mitochondria by causing damage to their structure. This makes them work less effectively, leading to less energy and other problems in the cell. Here's how to minimize it: • Avoid seed oils • Minimize toxin exposure

5. Consume antioxidants Antioxidants neutralize and reduce oxidative stress by donating electrons to unstable molecules (free radicals) in order to prevent cellular damage. Include these foods in your diet: • Citrus • Green tea • Blueberries • Bell peppers • Dark chocolate

6. Minimize oxidized oils We touched on the importance of avoiding seed oils above. Minimizing (and ideally eliminating) your exposure to oxidized oils is crucial. Avoid these: • Canola • Safflower • Sunflower Opt for these: • Lard • Olive • Ghee • Butter • Coconut

7. Increase deep sleep Deep sleep is crucial for mitochondrial health. • Cellular repair • ATP production • Hormone regulation All happen while we sleep, and keep our mitochondria healthy. • Avoid bright lights & screens at night • Consistent schedule • Cool bedroom

8. Increase movement Regular movement improves mitochondrial health by promoting better blood circulation & oxygen delivery to cells, helping mitochondria work more efficiently. Movement also stimulates the growth of new mitochondria, making cells stronger and more resilient.

9. Get sunlight Sunlight is crucial for the functioning of your mitochondria. Sunlight triggers our body to produce vitamin D, which is an important vitamin for mitochondrial health. Sunlight also optimizes our circadian rhythm - which is important for the health of our cells.

10. Grounding Our mitochondria require a negative charge for an electron transport chain. Direct contact with the Earth enables a transfer of negatively charged electrons from the Earth into our bodies for this process. Make an effort to touch the earth on a daily basis.

To optimize your mitochondria: - Minimize artificial blue light exposure - Consume important nutrients - Increase red light exposure - Minimize oxidative stress - Consume antioxidants - Minimize oxidized oils - Increase deep sleep - Increase movement - Get sunlight - Grounding

P.S. If you want to • Optimize your mitochondrial health • Optimize your hormones • Build muscle • Lose fat DM me "READY" and I'll send you the next steps. Click to DM me (not free) 👇 https://x.com/messages/compose...

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