How to Support Your Body’s Powerhouse and Get Your Energy Back
When you’re burdened by low energy and fatigue, it’s hard not to reach for quick fixes like coffee and sugary treats. A part of you probably knows these things aren’t actually giving you the energy you want—but you have no idea where to start to get lasting energy.
Before you know it, you’ve become Lorelai from Gilmore Girls, desperate for a coffee IV (if you know, you know). But here’s the thing about energy—there is one powerful structure in your body that plays a major role, and you’ve probably heard of it before.
Enter the mitochondria.
If you think way back to high school biology class, you might remember learning about the mitochondria.
I vividly remember my teacher telling us, “The mitochondria is the powerhouse of the cell.” It’s one of the few things I actually remember from high school.
The problem is, like you, I had absolutely no idea what that actually meant or why mitochondria are so important.
Today, I’m going to change that. I’m going to show you exactly what the mitochondria are and why they are CRUCIAL for good energy.
So, let’s talk about this powerhouse.
Mitochondria are responsible for converting your food into usable energy through something called ATP (remember ATP from biology class?).
Think of your mitochondria like the batteries in your phone—they take the “fuel” (the food you eat) and convert it into usable energy to power everything your body does, just like a battery powers your phone. If the batteries aren’t charged properly or aren’t working well, your phone slows down—just like you feel sluggish when your mitochondria aren’t functioning optimally.
Mitochondria keep every cell in your body functioning and optimized, impacting every organ, muscle, and hormone you have.
Starting to understand why they’re called the powerhouse of the cell?
The thing is, your mitochondria can get burnt out and struggle to convert your food into energy. Burnt-out mitochondria leave you sluggish, tired, and struggling to get through the day.
So, what causes your mitochondria to burn out?
Things like poor diet, chronic stress, environmental toxins, inadequate or poor-quality sleep, lack of sunlight, and inactivity.
But why does this matter—other than keeping you stuck in the coffee IV cycle?
The health of your mitochondria is a reflection of your overall health—both today and in the future.
The burnt-out mitochondria cycle creates:
Mitochondrial Dysfunction: Damaged mitochondria produce less energy and release distress signals, which can trigger insulin resistance and elevate blood sugar levels.
Chronic Inflammation: The immune system interprets these signals as threats, leading to persistent inflammation that damages tissues and organs.
Oxidative Stress: Excess free radicals overwhelm the body’s defenses, accelerating aging and disease progression.
Digestive Distress: Impaired energy production affects digestion and nutrient absorption, leaving you feeling bloated, uncomfortable, and undernourished—even if you’re eating well.
This burnt-out cycle often starts as low energy, fatigue, brain fog, and digestive issues—but it can escalate into more serious concerns like diabetes, heart disease, Parkinson’s disease, and Alzheimer’s disease.
Can you heal your mitochondria?
YES!
You have the power to transform those burnt-out mitochondria into thriving, optimal ones through small, consistent lifestyle changes.
1. Feed Them Right
Eat nutrient-dense foods to help your mitochondria do their jobs. Focus on foods as you find them in nature and avoid processed, shelf-stable foods. This looks like vegetables, fruits, high-quality meats, and plant food sources like beans, legumes, and chia seeds.
A good rule of thumb: if it comes in a package, it probably isn’t what your mitochondria need.
2. Optimize Your Eating Windows
Your body was designed to eat when the sun is up—not when it’s dark. Structuring your meals during daylight hours helps your mitochondria thrive. Plan your three meals accordingly and aim to stop eating after 8 PM to allow for a natural overnight fast to keep your mitochondria optimized. Cut out late-night snacking!
3. Prioritize Sleep
Getting less than 8 hours of sleep is detrimental to your mitochondria. Research shows that consecutive days of less than 8 hours of sleep can negatively impact how your mitochondria function. Prioritize sleep by aiming for 8 hours each night with consistent sleep and wake times—even on weekends.
4. Get Out in the Sunlight
Getting sunlight during the day naturally regulates your body’s processes and helps your mitochondria produce energy. Spending less time under artificial lights (hello, electricity) and more time outside can do wonders for your mitochondria. Prioritizing sunlight first thing in the morning is especially important.
5. Restore Movement
Regular movement boosts antioxidant defenses, reduces free radical damage, and improves insulin sensitivity—which helps regulate blood sugar and prevents glucose spikes. All of this makes it easier for your mitochondria to convert food into energy.
I hope you finally understand what your mitochondria are—probably more than you did in high school biology!
If you feel sluggish and tired all the time, it’s time to stop blaming yourself for drinking four cups of coffee and turning into a mini Lorelai Gilmore. The real solution starts with supporting your body at the cellular level—by supporting your mitochondria.
Ready to take back your energy and feel like yourself again?
Book a consultation call with me now to create a plan to heal your mitochondria.
References
Filler, K., Lyon, D., Bennett, J., McCain, N., Elswick, R., Lukkahatai, N., & Saligan, L. N. (2014, April 13). Association of mitochondrial dysfunction and fatigue: A review of the literature. BBA Clinical. https://www.sciencedirect.com/science/article/pii/S221464741400004X?utm_source=chatgpt.com
Kim SA, Kim S, Park HJ. REM-Sleep Deprivation Induces Mitochondrial Biogenesis in the Rat Hippocampus. In Vivo. 2022 Jul-Aug;36(4):1726-1733. doi: 10.21873/invivo.12885. PMID: 35738625; PMCID: PMC9301423.
