I recorded a video recently on cellular rejuvenation, the work of keeping your cells in their best possible state so you age slower and feel more energized. It comes down to five levers. In this article and the four that follow, I want to walk through all five with you, one lever at a time, the same way I would in a visit. We start with the first lever, because in my book it outranks the rest. Mitochondria are king.
What mitochondria actually do
Mitochondria are tiny structures that live inside nearly every cell you have. They are often called the powerhouse of the cell, and the name is earned. Their job is to produce adenosine triphosphate, or ATP, the currency of energy your body spends on everything it does. Thinking, moving, healing, digesting. All of it runs on ATP.
When your mitochondria are healthy, you tend to feel energized, and your cells age more slowly. When they struggle, energy drops and the aging process picks up speed. So caring for them is one of the highest return investments you can make in your health. Here are the three tools I reach for most.
Tool one: zone 2 exercise
Exercise is one of the most excellent things you can do for mitochondrial health, and one zone deserves special attention. Experts divide effort into five zones, and zone 2 is the second gear. Think of a brisk walk where your breathing has picked up, yet you can still hold a full conversation. Or climbing the stairs at a pace slow enough to keep talking and fast enough that you feel it.
If you like numbers, here is the simple math. Subtract your age from 220 to estimate your maximum heart rate, then aim for roughly 60 to 70 percent of it. Say you are 50 years old. That is 220 minus 50, for a maximum of 170. Zone 2 for you lands between about 102 and 119 beats per minute.
Time spent in this zone signals your cells to activate their mitochondria and produce ATP more efficiently. It is gentle enough to do most days, and it compounds.
Tool two: red light therapy
Red light therapy belongs to a bigger category called photobiomodulation. Many people know it for the skin. It is used to support collagen, help skin heal, and improve scars. At the cellular level there is something deeper going on. Red and near infrared light appear to help mitochondria function better and produce ATP more effectively. The research is still growing, and I consider it a reasonable, low risk tool inside a bigger plan.
Tool three: creatine
Creatine became popular in the gym world, and for years most people thought of it only as a muscle supplement. That view is out of date. Creatine has recently been in the news for cognitive health, and there is evidence it supports energy production inside cells, including brain cells. It is one of the most studied supplements we have.
My standing rule applies here as everywhere. Supplements follow testing and a real conversation, because the right dose and the right fit are personal.
Where I would start
If you take one step this week, take the zone 2 walk. It costs nothing and needs no equipment. Twenty to thirty minutes, most days, at a pace where you can talk but you can feel it. Your mitochondria hear every session.
Energy is usually the first sign
When patients tell me their energy is coming back, it almost always tracks with habits like these. This is also the exact terrain of our longevity work at Thrive. If you would like a plan built on your own labs and your own biology, the Thrive Longevity Blueprint was designed for it, and it begins with a free 15 minute Meet and Greet.
Next in this series: spring cleaning for your cells.
Watch the conversation
This series comes from a video I recorded on cellular rejuvenation. If you prefer to watch, it is here.
References
- MedlinePlus Genetics, National Library of Medicine. What Is a Cell?, on mitochondria as the cell's energy producers.
- American Heart Association. Target Heart Rates Chart, including the 220 minus age estimate.
- National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance, including creatine.
- Avgerinos KI, et al. Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals: A Systematic Review. Experimental Gerontology, 2018.
- Cleveland Clinic. Red Light Therapy: Benefits, Side Effects and Uses.
This article is for education only. It is not medical advice, and it does not create a physician and patient relationship. Please talk with your own clinician before making changes to your care, and see our full medical disclaimer.
Double board-certified in Family Medicine and Integrative Medicine, fellowship-trained through IFM and AIHM, and a Castle Connolly Top Doctor. Dr. Mohammadi sees patients virtually across Arizona and Indiana. Meet Dr. Mohammadi →