Stay Energized and Youthful as You Age: 5 Tips to Defeat Fatigue and Power Up Your Mitochondria

If you're over 35, you may have noticed your get-up-and-go ain't what it used to be.

Where'd that youthful exuberance go?

Good news - you can get it back!

Your energy levels are directly tied to your mitochondria - the powerhouses inside your cells that produce energy. As we age, those powerhouses can get a little sluggish. But you can re-power them with the right lifestyle tweaks and supplements.

In this post, we'll share 5 tips to turn up your cellular energy factories and feel decades younger:

Pump Up Your Mitos with Exercise

Your mitochondria love movement! Physical activity actually stimulates the production of new, healthy mitochondria. It also delivers more fuel and oxygen to power them up.

You don't have to train for a marathon. Just 30 minutes of walking or dancing daily can make a difference. Strength training is great too - it builds muscle and mitochondrial density.

Finding the right activities that you enjoy and fit your schedule can be a challenge, but it's worth it! Exercise is essential for maintaining good health and keeping your energy levels high. Whether it's a brisk walk in the park, a yoga class, or a dance party in your living room, finding an activity that you love and look forward to doing can make all the difference.

Keeping your body moving doesn't have to be a chore. It can be fun and even exhilarating! The key is to find activities that you enjoy and that challenge you just enough to keep you engaged. With a little experimentation and a willingness to try new things, you might just discover a new passion that will keep you moving and feeling great.

So, let's get started - if you need some encouragement, check out the episode 178 of the Rest Eat Move podcast for suggestions on finding sports and activities that charge you up.

Support Mitochondria with Key Nutrients

What we eat directly affects our mitochondrial health. Fill up on antioxidant-rich fruits, veggies, nuts and fish. Healthy fats like olive oil and avocado also deliver energy and protect mitochondria.

Certain supplements are mitochondrial superheroes too. CoQ10, alpha lipoic acid and acetyl-L-carnitine specifically target mitochondria.

We highly recommend OTL's Cod Liver Oil for anyone looking for a high-quality supplement to support their overall health and well-being. Made with only the purest ingredients, OTL's Cod Liver Oil is rich in omega-3 fatty acids, vitamin A, and vitamin D, all of which are essential for a healthy body.

Not only does OTL's Cod Liver Oil provide numerous health benefits, but it is also sustainably sourced and produced, so you can feel good about the impact you're making on the environment. Plus, with its delicious taste, taking this supplement is a breeze.

Don't settle for low-quality supplements that may do more harm than good. Invest in your health with OTL's Cod Liver Oil and feel the difference for yourself.

Prioritize High-Quality Sleep

Sleep is critical for mitochondrial health and energy levels. During sleep, your mitochondria reset, Getting enough quality rest is crucial to repair and recharge your body on a daily basis. Aim for 7-8 hours of sleep per night, and try to stick to consistent bed and wake times to help regulate your body's natural sleep-wake cycle.

Creating a relaxing pre-bed routine can also help signal to your body that it's time to wind down and prepare for sleep. This could include taking a warm bath (add epsom salts), reading a book, or practicing some gentle yoga or meditation.

It's also important to limit your use of electronics, alcohol, and caffeine before bed, as these can interfere with your ability to fall asleep and stay asleep throughout the night.

Remember, quality rest re-energizes your entire body by optimizing mitochondrial activity. So make sleep a priority for boundless daily energy and overall health. Sweet dreams!

Talk to Your Doc About Medications

Certain common medications like cholesterol and diabetes drugs can impair mitochondria over time. Mitochondria are the powerhouses of the cell, responsible for producing energy in the form of ATP. Without properly functioning mitochondria, the body's cells can't generate the energy they need to carry out essential tasks.

That's why it's crucial to always discuss potential side effects and alternatives with your doctor, especially if you're taking medication for a long time. Your body may need extra support to maintain healthy mitochondrial function while on medication.

Working with your doctor to find the right balance between managing your health conditions and fueling your cellular power plants is essential. A few adjustments to your medication or lifestyle can work wonders, such as incorporating more nutrient-dense foods, getting regular exercise, and taking targeted supplements. It's all about taking a holistic approach to your health and well-being.

And if your doctor isn't into this kind of personalized, integrated approach? Find a new doctor.

Manage Stress to Boost Mitochondrial Function

Stress can have a significant impact on mitochondrial function and energy levels. When we're stressed, our bodies release cortisol, a hormone that can damage mitochondria and interfere with their ability to produce energy.

That's why it's important to prioritize stress management techniques such as meditation, deep breathing exercises, or yoga in your daily routine. These practices have been shown to reduce cortisol levels and improve mitochondrial function.

In addition to these relaxation techniques, regular exercise is also an effective way to manage stress and support healthy mitochondrial function. Exercise has been shown to reduce stress hormones while increasing the production of new mitochondria.

Remember, chronic stress can take a toll on your body over time. By incorporating stress management techniques into your daily routine, you can help protect your mitochondria and maintain high energy levels for years to come.

Tools, Training, and Strategies to Help You

For more tools, techniques, and specific instructions on how to implement these lifestyle changes, check out "Rest Eat Move" by Chris Johnson. To take your learning to the next level, download our app for on-demand training videos and programs that will help you feel your best.

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