Your Mitochondria Are Starving (Here’s How to Fix Your Energy)

22:17Remember what I said earlier?

22:18Josh Axe:What three organs have the highest mitochondrial concentration? Your brain, your heart, your muscles. Think about for your heart and your muscles in particular, how important exercise and movement is. Physical activity is one of the strongest signals for mitochondrial biogenesis, which means your body is creating more mitochondria. and in many cases, recycling and regenerating and repairing the ones that are damaged. Now, on the other hand, sitting tells your cells there's no need for energy production or adaptation. So without demand, it's like this. If you want your muscle to grow, which is actually creating more mitochondria, you have to lift weights.

22:59Josh Axe:That's telling your body, create more, create more, grow. If you're not moving and putting the right type of healthy stress, certain types of hormesis on your body, your mitochondria will actually shrink and deplete. Okay. So very, very important here. No demand, no adaptation. Now I do want to say this. I do know some people that are dealing with things like Lyme disease and chronic fatigue and long COVID, and they're so depleted, they can hardly get out of bed. Okay. Or they go for a 20 minute walk and it's too much. Here's the thing. You want to challenge your body to a certain point and then back off.

23:37You want to get fatigued, but not go to the place of absolute exertion, okay? So if a 20-minute walk is too much for you, then do a 10-minute walk, okay? Listen to your body. And if you can't move as much as you want to—now listen, the other thing I just want to say, I don't want people making excuses as I was saying, you know what? I get tired when I work out. You should get tired. You just shouldn't be absolutely wiped out on the floor, okay? That's too much if you've got mitochondrial dysfunction. But if you can't move as much as you know you really should be or you want to because your mitochondrial dysfunction is so great, then one of the great tools for this is infrared sauna, doing things to where you're moving your blood and you're sweating and you're putting a little bit of stress on your cardiovascular system and heart, but not too much.

24:27That's a great thing. That's a good option. Or some other things, get on a spin bike a little bit. That can be great for your mitochondria. Of course, lifting weights is one of the greatest things you could ever do to build more mitochondrial density. And by the way, there are studies that show that strength training in particular, lifting weights, has been shown to restore mitochondrial function in older adults in all stages of life. So it's important to know that movement is key in everything from walking to weight training to cardiovascular fitness. These

24:54Josh Axe:are all important for mitochondria. Now, this is an important thing to note. Research shows that just two weeks of reduced movement can significantly lower mitochondrial enzyme activity and insulin sensitivity and increase chronic disease. Now, additionally, muscle loss is associated with aging and it's closely tied to declines in mitochondrial density. So what I would encourage you to do is one walk more, as much as you can, at least 7 ,000 steps a day, ideally 10 or 12 ,000 or more, and I round your meals is even better. And then schedule a couple days a week of weight training, a day a week of testing your cardiovascular system, and that will help promote longevity and restore your mitochondria and your energy.

25:40Josh Axe:Now, we're going to get into supplements and other things here in a minute, but before you reach for more mitochondrial supplements and biohacks and extreme protocols, it's important to understand that mitochondrial health follows a simple order, repair, replace, and rebuild. And if you skip the order, your energy doesn't necessarily always fully come back, or if you don't address all three of those things. And this is the proven framework that I teach in my Cellular Health Regenerator program at the Health Institute that helps people restore cellular energy. And this happens all the time. People miss out on one area of health, and so they never fully heal.

26:20I mean, an example of this is people struggling with hypothyroidism or menopausal symptoms or diabetes or mold toxicity, right? For instance, with mold, you want to kill the mold. You want to also, number one, reduce your exposure. You also need binders to bind to it and get out of your body. And then you need to optimize your gut health and bowel movements to release everything, right? So oftentimes people go and they just take one supplement or do the one thing, but they don't do the right full-on protocol or program to fully heal their body.

26:51Josh Axe:So this is important as well as we're talking about cellular health and mitochondrial health. And I've trained health practitioners at the Health Institute for doing this. But I want to walk you through the process here. If you want to fully restore mitochondria, some things you can do. One thing you want to do is really repair the damage done and stop the inflammation. You know, if your body is continually under oxidative stress and you've got a lot of inflammation in your body, we have to stop the damage. And there's some great ways to do that, right? You want to eat a more anti-inflammatory diet, more omega-3s, stop the damage.

27:25That's critically important. The second thing you really want to do is you want to replace your mitochondria that you lose. If enough damage is done, your body's waste management system will come through and get rid of those mitochondria. So you want to replace those. This is called mitophagy.

27:40Josh Axe:This is removing the broken mitochondria. And here the body clears out the damaged, inefficient mitochondria so they don't continue to drain your energy or create excess cellular stress. So this happens, right? If you've got something that's damaged and not working properly, sometimes it actually creates more work for the body and creates more problems. And so to activate mitophagy, there's some really, really powerful plant extracts, for it's allegic acid in pomegranates. I mean, this is amazing for mitophagy there as well. So we have to replace the damaged mitochondria, and then we need to rebuild.

28:18Josh Axe:This is called mitochondrial biogenesis. This is making new mitochondria. Once cleanup is complete, the body can now build new, healthier mitochondria that produce more ATP and restore long-term energy capacity. And here are a few things that are going to help you make new mitochondria. One, morning sunlight and a consistent sleep window, getting good sleep. Wake up in the morning, get outside, start getting that cortisol level up. A morning walk outside is perfect. At night, no light, okay? Especially no blue light. Listen to an audio book, read a book, but really go and get good sleep. And so this is going to help your body know when your mitochondria should be working, when they should be resting and repairing.

29:05Josh Axe:This is really, really important. Sunlight cues your mitochondria. Number two, a breakfast that is rich in protein and fiber. Protein in the morning is an energy signal, not just a macronutrient. You want to aim for around 30 to 40 grams of protein in the morning. Protein stabilizes blood sugar, lowers stress hormones, and protects your muscles. Remember, your muscles are really mitochondrial rich. They need protein as well. So skipping protein early often leads to cortisol-driven fatigue later in the day and less mitochondria. Number three, daily movement. Your body only builds energy systems that it's asked to use.

29:47So whether it be walking or lifting or doing some sort of cardiovascular demand, you need to move on a daily basis. It's incredibly good for your mitochondria.

29:59Josh Axe:And remember this, muscle is your single largest mitochondrial bank. So just like many of you have money saved and whether it's in fiat currency, US dollars or Bitcoin or gold, you've got some currency here. You've got it in the bank. Your muscles are the bank of your mitochondria. So, if you need a certain type of energy in the future, the mitochondria in your muscles have a big impact on your body. And here's an example of this. The more you strength train, the more muscle you have, the more it improves your insulin sensitivity. That's really tied closely to mitochondrial health. It preserves your metabolism.

30:40Josh Axe:It increases your mitochondria demand. So, the more mitochondria you have, the more engines, the more your metabolism is going, the more fat you're burning and the leaner you are. Hey, so if you've ever thought something is wrong with me, but I just can't prove it, then this is for you. Now, you might be eating clean, even what you feel like is perfect, working out, taking all of the right supplements, but you're still exhausted, still foggy, gaining weight, and you're not sleeping. And every time you ask for help, you hear the same thing, but your labs are normal. Here's what that actually means.

31:16Josh Axe:Standard blood work only shows what's in your blood, not whether your cells can actually access it or not. You can give your body all the right inputs, but if your cells are in danger mode, chronically stressed or inflamed, they can't absorb or use those nutrients properly. If you're finally ready to heal, go to mybloodwork.com. You'll get an at-home cellular blood work panel shipped straight to your home and reviewed on a private call with one of my senior health advisors at the Health Institute. And this will help you finally connect the dots between your symptoms at the cellular level. We'll also determine if you're a good candidate for one of our cellular healing protocols so you can finally experience lasting healing.

31:59Josh Axe:Once again, go to mybloodwork.com to check it out. Now, I want to walk you through the ideal diet to boost mitochondrial health. You want to focus on foods rich in protein, fiber, and a high level of nutrient density in terms of their micronutrients. So here are some mito-friendly foods. First is bone broth and organic protein sources. Chicken broth especially. Beef broth is also good in fish broths. And then you also want to do eggs, wild-caught fish, chicken, and grass-fed beef. Game too, like venison is wonderful. but you want to do high-quality sources of protein. And probably the most nutrient-dense are wild salmon and wild fish, eggs and red meat and bone broth.

32:46And then after that, lots of cooked vegetables, okay?

32:49Josh Axe:Green leafies and cruciferous are probably the best. And then you want to focus on polyphenol-rich foods, especially fruits like berries and pomegranates. And then after that, walnuts and organic extra virgin olive oil is also fantastic. So berries, pomegranates, walnuts, extra virgin olive oil, okay? And in particular, pomegranates, raspberries, and walnuts are high in allergic acid, which contain urolithin A or convert into urolithin A, which your mitochondria use to recharge themselves. So really powerful. So your daily eating plan might look like this. In the morning, you do some protein that has bone broth and plant protein, and then you're also doing some berries there and pomegranates.

33:35And for lunch, you're doing a grass-fed burger with sautéed greens and a sweet potato. And dinner, you're doing avocado. You're doing wild-caught salmon. And then you're doing maybe some dark chocolate and some extra virgin olive oil, something like that. That is a diet that's going to recharge and boost your mitochondrial health.

33:55Josh Axe:And it's going to help with hypothyroidism, chronic fatigue syndrome, Lyme disease, and numerous conditions as well. And I do want to say this. Remember, these are tools. They're not shortcuts. They're not magic bullets. So you really want to primarily focus on your diet and then supplement with nutrition. Don't continue to eat excess carbs and processed foods and then just take a couple supplements. Okay, that is not going to get you the full effects. Now, the first compound found in some supplements is choline alligate and urolithin A. Now, I like choline alligate even better than urolithin A.

34:29Okay, you've probably heard of urolithin A. If you are into the longevity space, it's good. It's what's converted in the gut. But I actually like choline Alligate even more because it's going to support your body and not only making urolithin A, but did you know there's a urolithin A, B, C, D, and E? There's multiple urolithins. You want all of them. They have different health benefits.

34:49Josh Axe:And choline Alligate is more like a multi-urolithin supplement in what it's going to help your body do. And these are derived from allergic acid in foods like pomegranates. And many people don't convert them very efficiently versus getting them in this form allows them to. I think it's something like about 40 % to 60 % of people don't convert allergic acid. So you're eating pomegranates and you want that to convert into your LFNA so your mitochondria can use it. Well, a lot of people, like nearly half of people, their gut microbiome isn't healthy enough to convert it and then utilize it by the body.

35:26Now, other studies have shown if you increase your probiotic intake and you continue to eat more pomegranates over time, it will improve your absorption. So if you want to just prove your absorption as well, eat more pomegranates, eat more berries, eat more walnuts, eat more extra virgin olive oil, and in addition, take probiotic supplements and get probiotic foods. That's going to help you

35:47Josh Axe:with your conversion of allergic acid into your lithin A. And by the way, there are numerous benefits of allergic acid. It is incredible for fatty liver disease. So what happens is you go from pomegranate in the allergic acid to your gut bacteria, turns it into your lathenae that then fuels your mitochondria, which can then help heal and regenerate liver disease, can help also reverse hypothyroidism and numerous other medical conditions, even diabetes. And pomegranates were prized in texts like the Bible as being a food of kings. And so really an incredible super food and probably my top supplement, and that's a food, but you can also get that in supplement form.

36:24Josh Axe:Now, in addition, I really like coenzyme Q10 or ubiquinol to support mitochondrial health. This is one of the most reliable supplements for noticeable energy improvements when a deficiency exists. And listen, this is critically important to take if you've ever taken a statin drug or you're on a statin drug because statin drugs wipe out your CoQ10 levels. CoQ10 is literally named for what it does. Coenzyme Q10, which means it's a co-worker in energy production. It doesn't just help your mitochondria. No, it's required for the final step where electrons are turned into ATP. So if you don't have CoQ10, you don't get ATP.

37:08Josh Axe:CoQ10 is very closely tied to heart health. And remember your heart, one of the three organs that has the largest concentration of mitochondria. And that's why CoQ10, for anyone looking to improve their heart health, is going to be typically in the top three supplements up there with things like omega-3 fats and magnesium. And when coenzyme Q10 is low, the heart is often the first organ to feel it as fatigue. It could be shortness of breath or reduced exercise tolerance, but CoQ10 is essential for creating cellular energy. And I typically recommend about 200 milligrams a day for most people of CoQ10 looking to boost their mitochondrial health.

37:49Josh Axe:And there was a randomized control medical trial that found that CoQ10 supplementation reduces fatigue and can also help with pain and fatigue due to long COVID due to its positive effects on mitochondrial function. So it is really, really powerful and more people should be using it. I think most people think about it for harder cholesterol. No, I mean, really, this is a great thing for anybody looking to boost their mitochondrial health. And then of course, this is probably the most popular mitochondrial supplement today, and it's NAD plus precursors like NR and NMN. Okay, now NAD plus is critical for mitochondrial energy, metabolism, and DNA repair, like CoQ10.

38:31It's essential, and our levels naturally decline with age.

38:35Josh Axe:And new clinical research shows NAD plus therapy can restore mitochondrial function and slow age-related decline, which is a key in all of regenerative medicine. All of us want to reverse our condition and live longer. Now, I want you also to consider a few others here. Vitamin B2, which is riboflavin, magnesium, and PQQ. These also support mitochondrial repair. Vitamin B2 is really critical for mitochondrial health and methylation. It's oftentimes overlooked in that. Vitamin B2 is very important for that. I know I I did a blood test and actually about the only thing I was depleted in, I think the one thing was recently, I did this a few months ago, was vitamin B2.

39:17And so I started taking more of it and I noticed, okay, my energy now is 10 out of 10. It was eight out of 10. Now it's 10 out of 10 again. Magnesium, by the way, as well is really important for cellular energy. And then PQQ is another one. Listen, you don't have to take a million supplements. There's oftentimes supplements that have a combination of these, but these are the biggest needle movers for most people when it comes to boosting mitochondrial function. Now, one question I get about NAD +, I want to mention this as well. I get a question of, is it better to do as a pill or as a drip, right?

39:48Sometimes people buy them with their peptides or go to an IV place and take it as Niagen or standard NAD+. And well, one, I'm a bigger fan of Niagen. I also think that it's good to take on a daily basis. And if you want to boost, you can get an IV, you can get a push. I think that's great as well. Now, I want to walk you through some of the more advanced therapies that are really exciting when it comes to boosting mitochondrial function.

40:12Josh Axe:And the first is red light therapy, often called photobiomodulation. Now, this supports mitochondrial energy production by stimulating key enzymes in the electron transport chain, helping cells generate ATP more efficiently. And I will tell you, this is something that kind of surprised me. Chelsea and an opportunity to get red light panels a few years ago, and we started using them regularly 20 minutes a day. And I was really surprised at the changes in my energy. The biggest change we noticed though is we slept better when we were doing red light therapy. The best time to do red light therapy is typically right around the time, you know, just after sunset or first thing in the morning.

40:56Any time of day though is great, but red light therapy or doing a photobiomodulation bed especially is incredibly powerful. You know, I just recently opened a cellular medicine clinic and functional medicine clinic in the Nashville area of Tennessee, specifically in Franklin. And we have these really powerful red light, these photobiomodulation beds, and they're the most powerful in the entire world. And then we also have what we call a laser pod. So it goes even deeper into your body. So these are pretty incredible there. We've partnered with a company called Sumis Laser. And so Sumis Laser, these red light beds, the red light goes very deep into your tissues.

41:38And so it supports mitochondrial function. So when you get out of these red light beds, you feel such a sense of energy. You sleep better. Men will notice better testosterone. Women will notice better thyroid function. It's really powerful. And you can get some red panels at home and that's helpful. If you want something more powerful, you can go in and find a longevity clinic and get in there and do some of the red light therapy. And if anybody wants to check it out, we have people coming in from all over the world. It's the longevityclinic.com. And that's a great place where you can get red light.

42:10If you're within a couple hours, people come in, do the red light therapy. Or again, there's some great brands out there where you can go and buy red light and do red light therapy at home. But again, red light has been shown consistently to boost mitochondrial function. Now, another thing here, and this is tied some to red light, is infrared sauna. And this is heat therapy combined with some red light. Even though the red light is minor compared to a red light panel, you're still getting some and you are getting a lot of heat. And these heat shock proteins have tremendous benefits.

42:42Josh Axe:They improve your cellular resistance, your circulation, and your mitochondrial function over time. So really, two of the top ways to boost your mitochondrial health is red light panels and therapy and infrared sauna. Number three, one of my absolute favorites is hyperbaric oxygen therapy. This is something now I'm offering in my clinic in Nashville. We have these hard chambers that people come in and it's amazing. So when I had my spinal infection, I'd mentioned that my mitochondria were very depleted. I started getting in a hard hyperbaric chamber regularly above 2.0 ATA. And it was amazing coming out what it did for my lungs, my energy.

43:20I work now with patients with cancer. They get in, they notice great improvements. We work with a lot of people who have a lot of kids with autism. Getting more oxygen to the brain is incredibly helpful. People that have had strokes, people with MS, chronic infections, burns, but also even things like mold and long COVID. I mean, amazing results. So hyperbaric oxygen therapy is a cutting edge treatment that is also very, very powerful. for mitochondrial performance, longevity, and reversing numerous diseases. Ozone therapy is something also we're doing. And ozone, which is O3, creates a controlled oxidative signal

44:02Josh Axe:that regulates antioxidant defenses and improves mitochondrial efficiency through something called hormesis. Now, the other thing, though, it does outside of mitochondrial health is ozone kills pathogens. It kills bad bacteria. It kills parasites, has antibacterial effects. So if you have any pathogens in your blood, ozone helps with that. Again, it's great for things like long COVID. It's great for energy. If you've ever done ozone therapy, like the most powerful one today is called EBU. That's the number one type of ozone. After that, there's 10 pass, and then there's standard ozone. But ozone also supports oxygen in the body because that's what it is.

44:39Oxygen, oxygen, oxygen. O3 has tremendous benefits for supporting oxygenation of your body as well. So again, ozone therapy, a really powerful therapy used for mitochondrial health. Now, here's another one a lot of people can have access to is IVs. This is something else that we're doing in the longevity clinic. And you can go to different places all across the country and get IVs. And B vitamins and magnesium and zinc are the most important for mitochondrial function. So if you're feeling, especially, let's say you had a cold or flu, you're just overcoming something or you're in the middle of it.

45:11One of the single best things you could ever do is go in to an IV place and get an IV. And you specifically want to make sure you're getting magnesium, B vitamins, and zinc are some of the most important, and potentially niogens, you know, supporting those NAD levels. And glutathione is also great, but all of those

45:30Josh Axe:are going to support that mitochondrial function, so doing nutrient IVs. Cryotherapy has some benefits, doing brief cold stress in the body in that way. Now, listen, if you have chronic fatigue or hypothyroidism, I don't actually recommend it. If you're already fit, if you're a young male and an athlete, cryotherapy is great. It's a good option for you. But if you're already have really cold extremities all the time, you're much better off doing the sauna, okay, than the cryo. But for some people, cryotherapy is great. Now, there's also supplements that are out there today. You can also do these as IVs, but it's methylene blue.

46:02Josh Axe:Methylene blue supports mitochondrial electron flow and ATP production by acting as an alternate electron carrier when used carefully at low doses. So you can do this orally. By the way, here's an advanced tip. Methylene blue is often activated at a higher level with red light therapy. So you can take your methylene blue, get in a red light bed, or if you have any type of red light panels at home, use them then. Or use it when you're getting in an infrared sauna, but taking methylene blue around that time can sometimes amplify the effects. And last one here. Now, this could be part of IVs or injections, but it's NAD Plus or Niagen.

46:37Josh Axe:many, many benefits for energy, for cellular health, and of course, for mitochondrial health. And there are actually quite a few really well-known athletes and celebrities who have really focused on supporting their mitochondrial health. Tom Brady is one of those people. In recent years right now, Cristiano Ronaldo, he's the world-famous Portuguese soccer player, and he's known for living the Mito lifestyle. Ronaldo is just a great example of this. consistent training, sleep discipline, recovery tools, and really focusing on a diet that's rich in boosting mitochondria. In fact, he's known to do red light therapy, sauna therapy, stem cell therapy, all of these things that boost mitochondria.

47:20Gwyneth Paltrow, she's of course the actress and entrepreneur of Goop. She's been really consistent with doing these mitochondrial habits like sauna, cold plunges, meditation, even discussing NAD plus injections and other things like that. So she's a big fan of longevity and mitochondrial health. And that's why we look at some of these people, like how can Cristiano Ronaldo be playing soccer? And he's going to continue to do it year after year after year, much later. When a lot of people are done with her soccer career, he's still going to be playing.

47:51Josh Axe:Very similar thing. You look at people like Gwyneth Paltrow. She's aging slower than most other people because she's so focused on boosting her mitochondrial health. And listen, you don't have to do exactly what the celebrities are doing, but if you want to look younger, feel younger, and boost your mitochondrial health, there are so many things you could do. Now, remember the basics. You want to eat a mitochondrial-rich diet, right? You want to eat more pomegranates, more berries, more walnuts, more extra virgin olive oil, more wild-caught salmon. You want to get good, deep sleep and support those light rhythms and circadian rhythms in your body.

48:24Josh Axe:You want to walk more and do weight training a couple days a week at least and lower stress. Those things are going to do big, big things for your mitochondrial health. Now, let's connect to something a little bit deeper here. We're going to look at ancient Asian medicine in the Bible and what they say about mitochondrial energy. Now, they're not mentioning mitochondria, but some of these same principles apply. In ancient Asian medicine and TCM, they used the word qi, which they called your body vital energy. We call it cellular energy. Today, they call it vital energy. And there were a lot of practices in Chinese medicine that were known to boost your qi.

48:59Josh Axe:And some of those would be, there's actually a therapy called qigong. It's doing deep breathing. That deep diaphragmatic breathing in and out is incredible for mitochondria and for your qi. Eating a diet rich in wild caught fish like they do in Japan today, probably the place that's practicing the best form of this ancient Asian medicine in terms of diet. It's a lot of wild fish. It's a lot of seaweed. It's a lot of rice. It's a lot of nutrient dense fruits. You know, that's a big part. Sweet potatoes, it's a big part of their diet. And these build chi and cellular energy. And then there's even practices like acupuncture, which are beneficial as well.

49:35Josh Axe:And then the Bible is full of this connection between our spirit and our strength. You know, Proverbs 17, 22 says, a joyful heart is good medicine, but a crushed spirit dries up the bones. Isaiah 41, 10 says this, fear not, for I am with you. Be not dismayed, for I am your God. I will strengthen you. I will help you. I will uphold you with my righteous right hand. And this is saying, and we know this fear, the emotion of fear, puts you in a fight or flight state. Your adrenal glands start producing more cortisol and stress hormones, and that starts to burn up a lot of your mitochondria, a lot of that cellular energy.

50:17Josh Axe:And so when you're living in a state of faith over fear, it's going to preserve more of your mitochondria when you're trusting God. By the way, something the ancients knew that we don't know today is there is this deep connection between our spirit and our physical body. And primarily, the element that most supports our mitochondria, according to biblical ideas and ancient Asian ideas, is having a purpose. What's your purpose in life? If people are going through their life and they're not clear on their purpose and they don't know what they're called to do. I mean, God is continually telling people, I've called you to this and being prepared.

50:59You know, I think about the Bible talking about, you know, using your gifts for good, using your talents. And also thinking about eternity. I mean, the Bible is chocked full of purpose.

51:08Josh Axe:So is ancient medicine. And so one other clear way that's not a diet or a supplement or a movement when it comes to boosting your cellular energy and your mitochondria is discovering your purpose, taking your God-given gifts, and using those for the good of others. What is that thing you're passionate about? What is that opportunity you have in front of you and pour your heart and soul into it while also getting proper rest, right? Doing that simultaneously. But purpose fuels your mitochondria. think about this. When you're excited about something, I don't know why it's making me think about this.

51:39When I was a kid, I can remember this was being, I don't know how old I was, maybe seven, eight years old. And I knew we were going to Disney World that day. And I woke up, you know, like the week before I was like dragging myself out of school. I was tired, but we were going to Disney World, even though I'd slept worse. I woke up at, you know, like 5am, like ready to go to Disney World. Okay. Like this, there was a purpose in front of me to have fun and a blast with my family and cousins and grandmother. And I was really excited. And then today, I think about the Olympics that was just going on.

52:11We have people here competing for golden medals and things they've worked their whole life for. And that's exciting. They're competing for these medals, these sort of crowns.

52:21Josh Axe:But if you're a Christian or you believe in eternity, you're competing for crowns in heaven, eternal rewards. I mean, we should all have this great sense of purpose in our lives. And purpose fuels mitochondrial and cellular energy. And if you want to optimize your mitochondrial health, you want to come at it from all angles, okay? You want to support it with food. You want to support it with movement. You want to support it with spiritual practices to optimize your cellular health. So here's what you can expect by making all these changes we talked about. Many people notice clear thinking, more stable, and a much greater level of energy, better hormone health, especially testosterone, estrogen, progesterone, and definitely thyroid hormones.

53:05Josh Axe:And you're just going to notice more energy and you're going to look and feel younger. That's what starts to happen when you fix your mitochondria and you fix these cellular signals. It's so critical and important. And if you've been tired for a long time, maybe you need to hear this. Your fatigue is not who you are. It's just information. Low energy is your body saying your cells need support, not more stimulants, not more willpower. So instead of asking, what supplement do I need? Ask, have I reduced the damage? Have I removed what's broken? Have I rebuilt with the right signals? Because when you restore rhythm, fuel, and purpose, energy follows.

53:44So instead of asking, is there a single supplement I can take? And again, you should take a few supplements. That's going to be helpful. But more than that, what is the foundation you need to build? What are some of the lifestyle things you need to change in order to transform your mitochondrial health. I also want to mention,

53:57Josh Axe:if you're a person really struggling with hypothyroidism or low testosterone, chronic fatigue, any of these issues that are tied to mitochondrial health and you need some help, there's some great resources. You can go to thehealthinstitute.com. If you're local in the national area, you can check out the Longevity Clinic. These are going to have practitioners that can help guide you and give you the exact protocol and every detail of how you can take your cellular and mitochondrial health to the next level. I want to say thanks so much for tuning in here to the Dr. Josh Axe Show. Each and every week, we're diving deep into the science and the principles of how you can heal physically, mentally, spiritually, and take your health and your life to the next level.

54:36Josh Axe:Make sure to subscribe. Again, I'm so grateful for all of you subscribers. It's the number one thing you can do to support the show. And also, thanks so much for sharing this. I'll see you on the next episode.

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