The secret is optimizing your MITOCHONDRIA to improve your performance and longevity!
Do you struggle with dropping fat weight and gaining muscle?
Do you feel like you are trying everything “right” but you are still not getting your desired results?
Does your doctor say you are “fine” and your lab results are “normal”?
You are not crazy. I shared all of my struggles, challenges and experiences in my book “LIFE IS NOT A RACE- IT IS A JOURNEY“. I bared my soul to help others that are struggling with fat loss, fatigue, athletic performance and inflammation (plus more!).
Here are the nine tips from Dr. Lipman plus my added notes!
- “Don’t eat crap — particularly the stuff that spikes blood sugar.”
- Avoid sugar and grains as they spike your blood sugar
- high blood sugar leads to inflammation
- eat clean food by avoiding processed foods, pesticides, and factory farm animal products
- “Feed your mitochondria well”.
- Mitochondria can use either fat or carbs to fuel the ATP process to create energy
- Using fat for fuel is more efficient and creates less stress- oxidative stress by creating less free radicals (ROS).
- By eating lower carbohydrates – your mitochondria will burn fat for energy
- consume low carb foods filled with vitamins, phytonutrients, and antioxidants
- eat high quality pasture raised animals, wild caught fish, organic vegetables, avocados, EVO olive oil, nuts, and seeds with some low-sugar fruits (berries when in season)
- Consume cruciferous vegetables and organic leafy greens (cauliflower and Brussel sprouts are amazing when cooked in bacon fat!)
- “Get into intermittent fasting”.
- To optimize our mitochondria and enhance longevity
- Fasting a few days, a week reduced mitochondrial free radial production (cell stress)
- Compress your eating window in 8 hours so you end up with an overnight 16-hour fast.
- Try eating dinner earlier (stop eating 3 hours before bed) and wait to eat in the morning until you are hungry and “break your fast”.
- “Keep moving!”
- Mitochondria love exercising
- Add one to two high intensity interval training (HIIT) per week (after you build a foundation) to boost mitochondrial production
- Be aware of over training and mitochondrial damage
- HIIT training 1-3 times per week can help improve muscular endurance and the mitochondria size which will improve your athletic performance!
- “Add meditation and massage to your routine.“
- Research suggests that a regular mediation practice as well as other relaxation exercises can help reduce oxidative stress (Yin Yoga?)
- Oxidative Stress is “a physiological stress on the body that is caused by the cumulative damage done by free radicals inadequately neutralized by antioxidants and that is held to be associated with aging.”
- Less oxidative stress over time will create less damage to our mighty mitochondria
- A regular massage can also help boost your mitochondria production!
- “Focus on good quality sleep”.
- Quality sleep supports brain health as our internal “housekeeping service” comes during the night to remove the neural waste products that accumulate in the day (liver detox and elimination processes takes out the trash). The removal of our waste products helps preserve the mitochondria- according to research.
- While we sleep, our “garbage” is taken out via liver detox and elimination pathways.
- “Soak up some sun”.
- Natures way to boost mitochondria production is to soak up sunlight (not too much!).
- We can boost mitochondria production with sun exposure
- “Expose yourself to the cold“.
- Being exposed to short bursts of cold temperatures, as cold plunge pools, to produce new mitochondria, ideally in the outdoors. Only 20-30 seconds burst intervals of cold exposure is needed to create the benefit- or try in the shower cold/hot/cold intervals.
- The short bursts of cold exposure (hermetic stressors) can “trick your body into survival mode, and kick mitochondria production into high gear”.
- Supplement your mitochondrial health.
Ideally, we always working on the foundations of Nutritional Therapy plus the lifestyle habits of “The WHOLESTIC Method” program:
- Eating nutrient dense food
- Proper digestion function
- Balance blood sugar (blood sugar regulation)
- Essential Fatty Acids
- Mineral Balance
- Plus, I will add…Essential Amino Acids
You can’t out supplement a bad diet, but you also can’t out exercise a poor diet. Proper nutrition (metabolic typing), avoiding inflammatory or sensitive/reactive foods and healthy lifestyle habits (low EMF, sunlight, sleep, stress reduction), are all essential part of living as a HEALTH OPTIMIZER!
Dr. Lipman favorite supplements to enhance Mitochondria function include:
- Nicotinamide Riboside, Alpha Lipoic Acid.
- Glutathione; CoQ10
- The B vitamins
- Fish or krill oil
- L Carnitine
- Click here to order
I have shared my very personal life story in my book “LIFE IS NOT A RACE… IT IS A JOURNEY” (available on Amazon!) to help you avoid going through what happened to me over the years.
My “breakdown and burnout” didn’t just suddenly happen in March 2013, but rather it built up for years as I was thriving in life but gradually breakdown my body systems at a cellular level without being aware of any of my red flags. If you related to my short story today, then I would suggest diving into my life store and solutions in my book plus my “The WHOLESTIC Method” manual and workbook also on Amazon.
I created the eight elements of “The WHOLESTIC Method” program over five years ago, as I knew my clients and my own health was not helping my performance and longevity by only working on my exercise- nor just my exercise and nutrition. There is so much more to being healthy or being a “HEALTH OPTIMIZER” than exercise alone. If we are constantly busy, over scheduled, and multi-tasking from the time we wake up until we hit the pillow at night- we are only slowly killing ourselves.
My goal is to help you learn the tools how you can thrive and feel your best each day- operate and perform at your full potential. Everyone is different so we don’t know which pieces of the puzzle you are missing to bring your body back up to functioning at 110% each day.
The doctor may say your “labs are normal” or “this is a part of aging” …and there is nothing wrong with you BUT you know when you are off and sometimes it is hard to explain. I know when I am feeling not my best on the inside and out, so sometimes we may be doing everything we THINK is right and doing what we are TOLD but we may be missing a few key areas of opportunity that need to “reset, reboot and recalibrate” to restore the WHOLE you.
Are you tired of trying everything but not getting the results you are looking for in life?
Do you try to change what you are eating and when you are eating – plus exercising more and you still can’t lose weight?
Are you exercising each day but not able to burn fat and increase muscle tone?
Perhaps you work out, but it takes days to recovery and repair?
Let me know if you want to learn more how I can help you and we can investigate your missing pieces of the puzzle to feel, look and perform you best in life (and sports!).
What are the top three reasons you may feel fat, tired, and burned out?
- Listen to your own red flags of when life becomes to much and you feel overwhelmed- then prioritize time for yourself first.
- Carve out more time each day to stop, breathe and reset…rush more and be present.
- Identify and make a list of your energy robbers – people and things.
- Who creates stress and anxiety for you?
- What experiences create stress for you as clutter in your house or too many people at an event.
- Are you eating real food but multi-tasking when you are eating?
- Are you eating food in the SNS “fight or flight” or PNS “rest and digest” system?
- You could be eating great food but not digestion the food properly – you may benefit from supporting your digestion with HCL and Digestive Enzymes.
- Nutritional Therapy Assessment may help identify common signs and symptoms of poor digestion.
- Do you have a damaged gut wall lining/barrier and “holes” in your gut (Leaky Gut) that you aren’t able to absorb the required nutrients to optimize your health and performance?
- Gut dysbiosis and permeable gut wall lining tests are beneficial.
- Are you being too restrictive in your foods you are eating or eating too much of the wrong foods?
- Food sensitivity lab tests and blood sugar testing is beneficial.
- Are you exercising too much or too little?
- Do you struggle with overtraining and under recovery?
- Are you training and pacing by a heart rate monitor? Low intensity workouts with some HIIT workout session each week when appropriate?
- Do you measure your heart rate variability? We can use HRV testing to measure recovery and repair – as well as when we feel too overwhelmed and the nervous system is taxed.
- “The Goldilocks Effect” goes for almost everything… not too much, not too little, just the right amount to provide the desired benefits or optimal balance (homeostasis).
The struggle is real.
You are not alone.
I have been there and sometimes catch myself now taking two steps forward then one step back. It is an ongoing journey but we learn what our body needs based on epigenetics, gut health, the microbiome and more. We investigate, course correct and keep on progressing to repair, rebuild and restore the WHOLE you!
I have been there and figured out a solution – a protocol designed for ME based on my own investigation using functional lab tests and clincial correlation along with Nutritional Therapy Assessment and lifestyle coaching as per Kion coaching … I call my my coaching program “The WHOLESTIC Method Health Detective” individualized coaching program. If you want to get out of the cycle of “trial and error” and start getting results by taking a new unique approach then schedule a discovery call with me!
What can you do about it?
Coach Debbie Potts