Healthy Mitochondria & Fast Metabolism: The Ultimate Health Boost for Your Cells

Metabolism is the foundation of our health - is that true and why does metabolism play such a big role?

Metabolism refers to all biochemical transformations of substances in the body. For example, of food. All these biochemical processes serve the construction, conversion, and breakdown of all cells as well as energy production. The more effectively and quickly these biochemical processes can take place, the better it is for our health.

How are our energy level and metabolism connected?

"Our metabolism converts substrates from our food, which our cells or mitochondria can then use for energy production. Here too, the better the mitochondria perform these tasks and the more we have of them, the higher our energy level. For example, if there is a lack of nutrients from food or enzymes that initiate metabolic processes, the mitochondria work less effectively and produce less energy. We feel this, for instance, through constant fatigue, lack of drive, and quick exhaustion. But complaints such as migraines, muscle and joint pain, concentration and memory disorders are also possible consequences of disrupted mitochondrial function."

How can one strengthen their metabolism and mitochondrial function?

"Our metabolism and our mitochondrial function strongly depend on our lifestyle. Mitochondria need to constantly repair, regenerate, fuse, and eliminate old, weak mitochondria (mitophagy). With sufficient exercise, a good supply of micronutrients, thermal stress, and calorie restriction, such as fasting, we can promote these mitochondrial processes."

What influence does our diet have on metabolism?

"To be able to utilize macronutrients, such as fats, proteins, and carbohydrates, for energy production, various co-factors are crucial: in addition to zinc and selenium, almost all B-vitamins, iron, L-carnitine, coenzyme Q10, and magnesium. This means that besides ensuring adequate oxygen supply (through exercise and deep breathing) and a balanced diet, I always have to pay attention to optimal micronutrient intake."

With a calorie restriction, we can also improve our metabolism: How can we imagine this? Does intermittent fasting count as well?

"In the evolution of humans, it was normal to occasionally experience food scarcity or a very limited selection of food. Therefore, the metabolism has adapted to these challenges. It is capable of providing various endogenous substrates, such as fats, proteins, and glucose, for energy supply when needed, thus maintaining all bodily processes even in case of reduced food intake. Studies show that regular calorie restriction can even have health-promoting effects, also because it leads to an improvement in mitochondrial function."

Repair processes are activated in the mitochondria and the mitochondria themselves are stimulated in their growth. In addition to improved mitochondrial function, calorie restriction leads to slowed aging processes, reduced oxidative stress, and improved insulin sensitivity. A regular adapted dietary restriction or a reduction in meal frequency can indeed offer a variety of positive effects. For those who want to start slowly, skipping dinner or breakfast once or twice a week is an option, as reducing meal frequency is even more effective than reducing the amount of food consumed.

Many people struggle to incorporate movement into their daily lives. What can they do alternatively?

"For those who do not feel like moving a lot, they can promote their metabolism and mitochondrial activity through cold stimuli. When the body is exposed to a cold stimulus, it strives to compensate for the heat loss as quickly as possible, and the mitochondria in the brown fat cells are activated. Moving outdoors in short clothing, bathing in a lake, or taking cold showers several times a week at colder temperatures is not just a trend, but also beneficial. In addition to mitochondrial function, muscle function, insulin sensitivity, and glucose uptake capacity are also improved. All aspects that have a positive impact on our health. An ideal combination would be a mix of movement and cold, but each one separately also has positive effects.

For those who really cannot make friends with the cold, there is good news. Heat, especially infrared radiation such as in an infrared sauna, has many positive effects. Heat exposure activates processes that help with detoxification or regeneration processes. In addition, heat exposure increases the antioxidant capacity of our cells, promotes the breakdown of stored fats, supports our immune system, regulates blood pressure, and improves the elasticity of our blood vessels. All in all, regular heat and cold applications are universal mechanisms that enhance our well-being. However, it is important not to combine cold and heat, as the healthy adaptation of the body occurs when the body has to react to the stimulus after the application. If I go from the sauna to the ice bath, I may strengthen my circulation, but the healthy effect on the mitochondria is lost."

Thank you for the interview!