In case you missed Part 1 of this article, we talked about the secret to endless energy hidden inside every cell of your body.
It all starts at the microscopic level with the small biological batteries that power every cell in your body.
Your mitochondria – or what I like to call your “energy engine.”
In this article, I’m going to show you 3 steps to restore your mitochondria, and naturally supercharge your energy without caffeine, coffee, or any other stimulants.
Let’s dive in.
Step #1 Reduce Your Inflammation
Inflammation is often misunderstood.
It’s touted as an enemy 100% of the time.
However, it’s actually an essential function of the body.
If you have an injury or infection, inflammation is necessary to help protect and heal you.
Through a series of biochemical reactions, white blood cells and other chemicals are sent to the injured area to fight off foreign bodies.
Inflammation is also essential for post workout muscle growth as it’s responsible for muscle regenerating factors like IGF-1 and (COX) enzymes.
However, when inflammation becomes chronic, meaning your body’s inflammatory response doesn’t stop when it should, you’ve got a problem
Chronic inflammation is one of the core factors in aging, damaging mitochondria and increasing mitochondrial dysfunction.
This wrecks havoc on your energy levels without you even knowing it.
Chronic Inflammation is caused by a combination of unhealthy lifestyle conditions like obesity, a harmful diet filled with inflammatory foods, stress, overtraining, smoking, and genetic conditions.
Chronic inflammation has been linked to diseases including cancer, heart disease, diabetes, rheumatoid arthritis, neurodegenerative disease like Alzheimer’s, and many others.
Step #2 Sleep BETTER.
Research shows a bad night sleep and sleep disorders play a key role in mitochondrial dysfunction.
In 2012, researchers identified the glymphatic system, which uses the cells’ mitochondria to remove cellular waste from the brain, particularly while you sleep.
In other words, as you sleep, the cells in your brain use their mitochondria to remove cellular waste.
Better sleep means healthier mitochondria cleaning out waste.
Americans aren’t getting enough sleep though and it’s a huge problem.
The Centers for Disease Control are even calling it an epidemic.
Most adults need to sleep 7 to 9 hours a night, according to The National Sleep Foundation.
But 37% of Americans are sleeping less than seven hours.
And even if you are getting enough sleep that doesn’t mean you’re getting the right kind of sleep.
It’s not just about how much sleep you get, but the quality of your sleep.
You need to be getting into deep sleep cycles where you sleep throughout the whole night.
Here are a few quick tips to get higher quality sleep.
Eliminate caffeine within 6 hours of sleep.
We all know how effectively caffeine can wake us up and keep us awake, but most people underestimate the true power this chemical has.
In healthy adults, caffeine effects the nervous system on average of 5-6 hours. Even if you don’t physically feel the awakening buzz you normally associate with caffeine, your body still does/ This inhibits you from falling asleep and staying asleep.
Develop a regular sleep schedule
Your body has a natural circadian rhythm which dictates the optimal time your body needs to spend awake and asleep. When you’re constantly going to sleep and awakening at different times it causes chaos on this circadian rhythm, which leaves you groggy and tired.
Limit electronic devices two hours prior to sleep
When the sun goes down, your body naturally begins to produce a hormone called melatonin. Melatonin is responsible for telling the body that it’s time to sleep, and it keeps us asleep throughout the night.
However, a certain wavelength of light known as “blue” light suppresses melatonin. Blue light is the type of light televisions, computer screens, and cell phones emit.
So when the sun goes down at night and you’re still watching TV and/or sitting in front of your computer, you’re actually setting yourself up for a less than optimal night of sleep.
Step #3 Start Using HIIT Training
Among it’s endless benefits, exercise also improves mitochondrial function.
A great way to boost your mitochondira is High Intensity Interval Training (HIIT). One study found just two weeks of HIIT “significantly increased mitochondrial function in skeletal muscle.”
HIIT is a is a form of exercise in which you alternate between very intense anaerobic periods and slower recovery periods for a shorter, more efficient workout.
So how do you start doing HIIT? It’s actually quite simple.
If you want to do HIIT right, and receive the metabolic benefits, then you need to work hard, and give it 100%.
As I said before HIIT is simply a form of exercise in which you alternate between very intense anaerobic periods and slower recovery periods.
This kind of workout can last anywhere from five to twenty minutes depending on your experience.
If you’d like to get started with a HIIT workout, here’s an easy and effective routine.
- Warm up for three minutes
- Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn’t possibly go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate
- Recover for 90 seconds, still moving, but at slower pace and decreased resistance
- Repeat the high-intensity exercise and recovery 7 more times. (When you’re first starting out, depending on your level of fitness, you may only be able to do two or threerepetitions of the high-intensity intervals. As you get fitter, just keep adding repetitions until you’re doing eight during your 20-minute session)
- Cool down for a few minutes afterward by cutting down your intensity by 50-80 percent
(source – Dr. Joseph Mercola)
There you have it!
Even just making one of these changes can have profound changes on your energy levels and unleash your vitality.
But together all three can really have some life changing effects.