Aging isn’t just about wrinkles and gray hair (even though it sucks when it happens)--it’s about how well your body produces energy at the cellular level. At the heart of this process are your mitochondria, the tiny powerhouses inside your cells that create the fuel your body needs to function. When your mitochondria are strong and healthy, you feel energized, sharp, and resilient. But when they start to decline, you experience fatigue, brain fog, and the effects of aging more rapidly. The good news? You can hack your mitochondria to keep them functioning at their best, boosting your energy, metabolism, and longevity in the process. Here are seven powerful hacks to support your mitochondria and help you feel vibrant for years to come.
1. Nourish Your Cells with the Right Foods
What you eat plays a huge role in mitochondrial health. Think of your mitochondria as tiny engines; they need the right fuel to function properly! Here are some of the best foods for mitochondrial energy: Healthy fats, such as avocados, olive oil, and omega-3s from wild fish. Antioxidant rich foods, such as dark chocolate, blueberries, and green tea. Leafy greens and cruciferous veggies, such as spinach, kale, broccoli and brussel sprouts. And last, but not least, quality proteins, such as beef, chicken, free range eggs, and collagen.
Be sure to avoid processed seed oils, refined sugar, and artificial ingredients, as these stress your mitochondria and slow down energy production. Instead, choose real, whole foods that nourish your body from the inside out.
2. Get Some Sun and Try Red Light Therapy
Sunlight is more than just a mood booster, it stimulates your mitochondria to work better! Morning sunlight helps regulate your circadian rhythm, improving sleep and energy levels. Step outside for 10-15 minutes of morning sunlight.
If you want to go a step further, red light therapy is an incredible tool for mitochondrial health. Research shows that red and near-infrared light penetrate deep into cells, boosting ATP (energy) production and reducing inflammation. Be sure and check out our red light therapy devices.
3. Move Your Body and Challenge Your Muscles
Exercise is like a reset button for your mitochondria. When you move, your body creates new mitochondria, making energy production more efficient.
The best workouts for mitochondrial health are High-Intensity Interval Training (HIIT). They are short bursts of intense movement that encourage mitochondria to multiply. Strength training, such as lifting weights is another tool to build mitochondria rich muscles. Even gentle walks, yoga, or stretching improve mitochondrial function.
If you're feeling tired, start small. Even a 10-minute walk or a few squats can give your cells the push they need to wake up and work more efficiently!
4. Embrace the Power of Cold Therapy
A little cold exposure can shock your mitochondria into action, making them stronger and more efficient. Cold therapy also reduces inflammation and boosts circulation, helping your cells work better. Here are a few ways that you can implement cold therapy: take a 30-second cold shower at the end of your warm shower, try an ice bath for 2-5 minutes (if you're really feeling adventurous!), or step outside in the cool morning air for a few deep breaths.
It might feel intense at first, but even a little exposure to cold can recharge your energy and make you feel alive!
5. Try Intermittent Fasting for Cellular Renewal
Giving your digestive system a break through intermittent fasting can trigger a natural process called autophagy, where your body cleans out old, damaged mitochondria and replaces them with new, efficient ones. Start by trying a 12 hour fast overnight. If you feel good, extend it to a 16:8 fasting window (fast for 16 hours, eat within an 8 hour window).
Fasting isn’t about restriction—it’s about giving your cells time to heal so they can produce energy more efficiently.
6. Take Supplements That Support Mitochondria
Sometimes, our bodies need a little extra help. These supplements can fuel your mitochondria, helping you feel more energized and focused.
Coenzyme Q10 (CoQ10) – Helps mitochondria create energy.
PQQ (Pyrroloquinoline Quinone) – Encourages new mitochondria to grow.
Magnesium – Supports ATP production for sustained energy.
NAD+ Boosters (NMN, NR) – Help repair damaged mitochondria and slow aging.
Before taking any supplement, listen to your body and talk to a health professional if needed.
7. Breathe Deeply and Manage Stress
Stress is a mitochondria killer. When we're constantly in fight-or-flight mode, energy production slows down. Deep breathing and relaxation techniques restore mitochondrial balance and reduce inflammation. Try 5 minutes of deep breathing (inhale for 4 seconds, hold for 4, exhale for 6), practice mindfulness or medication to calm your nervous system, and just spend some time in nature. We always feel better when we breathe in that fresh air.
Your body works so hard for you every day. Taking small steps to care for your mitochondria isn’t just about having more energy—it’s about feeling your best, aging gracefully, and living fully.
Start by adding one or two of these habits to your routine and see how you feel. Your mitochondria will thank you with better energy, clearer thinking, and a stronger, healthier body.
