Train Your Mitochondria | Windback NZ | Energy & Longevity

Train Your Mitochondria: The New Science of Energy, Metabolism and Longevity

Disclaimer: The information in this article is for educational and general wellness purposes only. It is not a substitute for professional medical advice and is not intended to diagnose, treat, or cure any health condition. Always seek the guidance of a qualified healthcare professional before making changes to your diet, lifestyle, exercise routine, or supplement use, particularly if you have any existing medical conditions or concerns.

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When people talk about feeling “wired and tired”, “flat” or “running on empty”, the conversation is usually about energy – but underneath that feeling is the quiet work of your mitochondria. These tiny structures sit inside almost every cell, turning food and oxygen into ATP, the chemical energy that powers movement, focus, repair and resilience.

In a recent Huberman Lab conversation, mitochondrial researcher Dr Martin Picard describes mitochondria not just as powerhouses, but as tiny “sensors and translators”. They help turn what you do – how you move, sleep, eat, think and connect with others – into the energy you experience as vitality, motivation or fatigue.

Researchers and clinicians including Dr Andrew Huberman, Dr Casey Means, Gary Brecka and Dr Mark Hyman all highlight, in their own ways, that many modern health challenges are deeply connected to mitochondrial and metabolic health. Their shared message is simple but powerful: the way we move, eat, sleep and manage stress every day has a meaningful impact on how our cells function over time.

In this article, we explore how lifestyle habits and carefully chosen nutrients can support mitochondrial health and, in turn, everyday energy and healthy ageing.

Mitochondria 101: Your Cellular Powerhouses

Mitochondria are often called the “powerhouses of the cell” because they create most of your ATP. They are especially dense in energy-hungry tissues such as the heart, brain and muscles. When mitochondria are well supported, many people notice steadier energy, clearer thinking and better exercise capacity. When they are under pressure, it can feel like the body is doing everything “in second gear”.

From a physics point of view, energy is the capacity for change. Mitochondria help transform energy from one form to another: from sunlight captured by plants, into food, into biochemical energy in your cells. Different tissues can have slightly different “mitotypes” – patterns of mitochondrial function suited to the job of that organ, whether that is thinking, moving, digesting or detoxifying.

Key roles of mitochondria include:

Energy production: converting carbohydrates and fats into ATP for movement, thinking and repair.
Metabolic signalling: helping cells sense and respond to changes in energy demand.
Redox balance: interacting with antioxidants and oxidative stress pathways.
Cell survival and renewal: influencing how cells respond to damage and when they are replaced.

Modern lifestyle factors such as ultra-processed diets, chronic stress, poor sleep and low movement can place extra strain on mitochondria. Over time, this may contribute to feelings of fatigue, reduced exercise tolerance and changes in metabolic health.

Mitochondria, Mindset and Your “Energy Budget”

One of the most interesting ideas from Dr Picard’s work is that mitochondria are not just little engines; they also respond to signals from your mind and environment. Your mindset, emotions, relationships and sense of purpose all feed into how your nervous system and mitochondria budget energy.

Every day, your body has a limited “energy budget”. Some of that energy must go to essentials: running your heart, lungs, immune system and basic brain function. The rest is allocated to things like work, parenting, training, learning new skills or recovering from illness or injury.

Periods of illness, high stress or intense training can naturally shift more of the budget toward repair and defence, leaving less left over for focus or motivation.
Feeling unusually tired when you are run down is not a failure of willpower – it can be a protective signal from your mitochondria that more energy needs to be redirected toward recovery.
Practices that calm the nervous system, such as meditation or breathwork, can reduce “background noise” and free up more energy for the things that matter most to you.

This idea helps explain why people often feel more energetic when their daily habits and deeper values line up. A life that includes movement, meaningful relationships, purpose and time to recover gives mitochondria a clearer, steadier signal: “We still need you. Please stay adaptable.”

Metabolic Flexibility: Why It Matters for Energy and Healthspan

Dr Casey Means often talks about metabolic flexibility, the ability to switch smoothly between burning carbohydrates and fats for fuel. When flexibility is high, you can move from meals to fasting, rest to exertion, without dramatic swings in energy, cravings or mood. When flexibility is low, people may feel “crashy”, constantly hungry or dependent on quick sugar and caffeine hits.

Metabolic flexibility and mitochondrial health are closely linked. Healthy mitochondria can:

Use different fuel sources efficiently.
Respond quickly to changes in demand, such as going up a hill or lifting a heavy bag.
Support more stable blood sugar patterns over time when combined with supportive food and movement choices.

Dr Mark Hyman often describes food as medicine for mitochondria. Minimising ultra-processed foods, refined sugars and damaged fats while focusing on whole, nutrient dense foods helps provide the raw materials mitochondria need to function well.

Everyday Habits That Train Your Mitochondria

The encouraging news is that mitochondria respond well to consistent, realistic habits. You do not need perfection to make a difference – just repeated signals over time that tell your cells, “we still need you to be strong and adaptable”.

1. Move Most Days – Especially at a Sustainable Pace

Dr Andrew Huberman and many other exercise scientists emphasise the benefits of combining strength training with “Zone 2” aerobic work – movement that feels steady and sustainable, but clearly more than a gentle stroll.

Zone 2 style exercise (such as brisk walking, cycling, swimming or aqua aerobics) can support mitochondrial density and efficiency over time.
Strength training helps maintain muscle, which is a key site for mitochondrial activity and glucose disposal.
Short, occasional higher intensity efforts may be helpful for some people, when appropriate and medically cleared.

In the Huberman–Picard discussion, they also highlight the value of spending regular time slightly “out of breath” in a controlled, safe way – for example during moderate continuous exercise. That feeling is a sign that your mitochondria are being asked to step up their work, which over time can help them adapt.

2. Let Light and Sleep Set Your Energy Rhythm

Huberman often notes that light and sleep are two of the most powerful levers we have for nervous system and metabolic health. Your circadian rhythm – the internal 24 hour clock – influences mitochondrial function, hormone balance, appetite signals and how refreshed you feel.

Seek morning light within the first hour of waking where possible. This helps support a clear “daytime” signal for the brain and sets a timer for night-time sleepiness.
In the evening, dim lights and reduce bright screen exposure close to your eyes. This supports melatonin release and more restorative sleep.
Aiming for consistent sleep and wake times most days helps your body know when to be alert and when to recover.

Quality sleep is one of the main times your mitochondria can repair, reorganise and “re-balance” energy use across tissues. Cutting sleep short repeatedly can feel like constantly drawing on your savings without topping them up.

3. Use Food as Medicine for Mitochondria

Dr Mark Hyman and Dr Casey Means both emphasise that what you eat sends a powerful signal to your cells. A pattern of whole, minimally processed foods can support mitochondrial function and metabolic health, whereas ultra-processed, high sugar diets may place extra stress on these systems.

Supportive patterns often include:

Protein at each meal (such as eggs, fish, poultry, legumes or quality protein powders) to support muscle and repair.
Healthy fats from foods like olive oil, avocado, nuts, seeds and oily fish to support cell membranes and satiety.
Colourful plants – vegetables, fruits, herbs and spices rich in polyphenols and antioxidants that help buffer everyday oxidative stress.
Steady, fibre rich carbohydrates from vegetables, whole grains and legumes to support gut and metabolic health.

For many people, reducing frequent liquid sugars, refined snacks and ultra-processed foods is one of the most impactful steps they can take for long term metabolic health.

4. Care for Your Nervous System

Chronic stress, especially when combined with poor sleep and high stimulants, can strain both the nervous system and mitochondria. Gentle stress management practices can help the body spend more time in a “rest and repair” state.

Slow breathing, mindfulness or quiet, eyes-closed rest.
Regular time in nature or away from screens.
Supportive relationships and community.

In the podcast, Dr Picard and Dr Huberman discuss simple tools such as brief breath holds, slower exhalations and short daily meditation as ways to become more aware of your internal energy state. Even 5–10 minutes a day of intentional calm breathing can act like a “reset button” for your nervous system, which may help your mitochondria work in a more coordinated way.

Nutrients Often Discussed for Mitochondrial and Metabolic Support

Supplements cannot replace sleep, movement or nutrient dense food, but some nutrients are being studied for their roles in supporting cellular energy pathways. These should always be chosen with the guidance of a qualified healthcare practitioner, especially if you have health conditions or take medication.

NAD+ precursors (such as nicotinamide riboside) – support the body’s own NAD+ levels, a cofactor involved in cellular energy production and normal metabolic processes.
CoQ10 and PQQ – involved in mitochondrial energy pathways and antioxidant defence.
Omega-3 fatty acids – support cell membrane structure, cardiovascular health and inflammatory balance.
Polyphenols (such as resveratrol and other plant compounds) – widely studied for their roles in antioxidant and cellular signalling pathways.
Sulforaphane and cruciferous compounds – support detoxification enzymes and cellular defence systems.
Magnesium and B vitamins – co-factors in many energy-related biochemical reactions.

These ingredients are not “quick fixes” and may not be suitable for everyone. They work best as part of a broader plan that includes lifestyle foundations and medical oversight where appropriate.

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Takeaway

There is no single magic bullet for energy or longevity. Instead, healthspan is shaped by thousands of small choices over years – how we move, sleep, eat, breathe and manage stress day to day.

By treating food as medicine, prioritising sustainable movement, respecting sleep and considering targeted nutrients with professional guidance, you can send a powerful signal to your mitochondria: stay flexible, stay resilient, stay ready for the life you want to live.

General information: Information in this article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Always read the label and use only as directed. Supplements should not replace a balanced diet or healthy lifestyle. If you are pregnant, breastfeeding, taking medication or have a medical condition, consult your healthcare practitioner before use. If symptoms persist, seek professional advice.