Unlocking Your Health: The Importance of Mitochondrial Health

Coach Scott
Jun 30
3 min read

Updated: Jul 12

When optimizing your health, most people focus on the obvious: diet, exercise, supplements, and sleep. However, if you're serious about performance—whether you're a veteran, first responder, or training for a high-capacity life—there's something deeper to consider:

The Significance of Mitochondrial Health

At Tier One Bio Optimization, we believe that mitochondrial health is the frontline of cellular performance. Why is this the case? Your mitochondria control energy flow in every cell of your body, from your brain and heart to your muscles and immune system.

If your mitochondria aren't operating efficiently, it doesn’t matter how perfect your diet or workout program is. You're basically running on low power.

⚙️ What Are Mitochondria?

Mitochondria are tiny structures, also known as organelles, found inside your cells. They are responsible for producing adenosine triphosphate (ATP), which is the energy currency of life.

You'll find the highest concentrations of mitochondria in your:

Brai

Hear

Skeletal muscl

Live

When mitochondrial function declines, you may experience a variety of issues, including:

Constant fatigu

Poor workout recover

Brain fo

Insulin resistanc

Chronic inflammatio

Accelerated agin

These are not just surface-level problems; they are cellular red flags that require immediate attention.

❌ What Damages Mitochondria?

Modern life is full of stressors that negatively affect mitochondrial health:

High sugar intake and processed food

Chronic psychological and physical stres

Environmental toxins (mold, pesticides, heavy metals

Sedentary behavio

Poor sleep pattern

Aging is also tied to a decline in the number and function of mitochondria. Fortunately, by adopting the right strategies, you can repair and rebuild your mitochondria.

🛠️ How to Optimize Mitochondrial Health

Here’s a Tier One-approved protocol designed to strengthen mitochondrial function and increase cellular energy:

1. Train with Intention

Exercise is one of the most effective mitochondrial activators. Here’s how you can do it:

Resistance Training: Tells your body to produce more mitochondria.
Zone 2 Cardio: Builds aerobic capacity and mitochondrial density.
Sprint Intervals: Activate PGC-1α and AMPK, which are essential pathways for mitochondrial growth.

2. Fuel with Purpose

Your nutrition can either support or sabotage mitochondrial health. Here are some tips:

Prioritize Protein: This helps maintain mitochondrial enzymes and muscle mass.
Incorporate Healthy Fats: Omega-3s and MCTs serve as clean fuel sources for your body.
Eat Polyphenol-rich Foods: Include berries, olive oil, dark chocolate, and green tea to promote protective pathways.

Avoid:

Seed oils
Added sugars
Ultra-processed foods

These can impair mitochondrial function and increase oxidative stress.

3. Prioritize Sleep

Sleep is crucial for your body’s repair and restoration processes:

Deep and REM sleep helps clean out damaged mitochondria through a process called autophagy.
Try the 3-2-1 method:

- 3 hours before bed: Stop eating

- 2 hours: Stop working

- 1 hour: Stop all screen time

Consider sleep-supportive nutrients like magnesium glycinate or L-theanine to enhance sleep quality.

4. Use Heat for Hormetic Stress

Heat exposure, such as through sauna use or hot baths, can support mitochondrial health by:

Activating heat shock proteins, which help repair damaged mitochondria.
Improving cardiovascular and metabolic function.
Enhancing insulin sensitivity and circulation.

Incorporate sauna sessions or hot baths into your routine 1-2 times per week.

Supplement Strategically

Certain supplements can directly benefit mitochondrial function:

| Supplement | Benefit |

|------------------------|---------------------------------------------------|

| Creatine | Enhances ATP recycling and muscular power |

| CoQ10 / Ubiquinol | Supports energy production and antioxidant defense |

| Magnesium | Required for over 300 cellular processes |

| Alpha Lipoic Acid | Boosts glucose metabolism and regenerates antioxidants |

| Acetyl-L-Carnitine | Transports fatty acids into mitochondria |

| PQQ | Stimulates new mitochondrial growth |

| NAD+ Precursors | Supports repair and longevity at the cellular level |

Peptide Therapies

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MOT-C

🧠 Brain Function and Mitochondria

Your brain consumes a significant amount of energy. When mitochondria underperform, you'll notice the effects mentally first. Mitochondrial dysfunction can lead to:

Depression
Anxiety
PTSD
Cognitive decline

Optimizing brain energy means supporting mitochondrial health through:

Movement
Omega-3s
Breathwork
Quality sleep
NAD+ or red light therapy

✅ Your Tier One Action Plan

To recap, here’s how you can take action this week:

Daily:

Strength training or Zone 2 movement
Prioritize protein and healthy fats
Sleep for 7-9 hours
Include breathwork or use a sauna if available

Weekly:

Schedule 1-2 hot baths or sauna sessions
Plan 1-2 fasting periods (14-16 hours, as tolerated)
Engage in 3-5 sessions of intentional breathwork or mindfulness exercises

You don’t have to overhaul your life to improve your mitochondria. Small, intentional changes can build resilience over time.

At Tier One, we teach our Operators to train their mitochondria like they train their bodies: with discipline, structure, and purpose. "Mitochondria don’t care about motivation. They respond to consistency."