Podcast Summary: The Dr. Josh Axe Show Episode: Top 10 Ways to Boost Mitochondrial Health for All-Day Energy
Release Date: March 31, 2025
Host: Dr. Josh Axe

In this enlightening episode of The Dr. Josh Axe Show, Dr. Josh Axe delves into the critical role of mitochondria—the powerhouses of our cells—in maintaining optimal energy levels and overall health. He explores the science behind mitochondrial function, identifies factors that can impair their health, and provides actionable strategies to enhance their performance. This comprehensive discussion is invaluable for anyone seeking to boost their vitality, balance hormones, and overcome conditions like hypothyroidism and chronic fatigue syndrome.

Understanding Mitochondrial Health

Dr. Axe begins by elucidating the fundamental role of mitochondria in energy production. He explains that mitochondria convert nutrients from our diet into ATP (adenosine triphosphate), the essential energy currency for cellular functions. When mitochondrial function declines, it leads to reduced energy levels, hormonal imbalances, and various health issues.

"Your mitochondria are your body's energy factories... they create ATP, the fuel that powers your cells." [00:00]

Signs of Mitochondrial Dysfunction

Identifying mitochondrial dysfunction is crucial for addressing underlying health issues. Dr. Axe outlines several warning signs, including:

• Chronic Fatigue: Persistent exhaustion even after rest.
• Brain Fog: Difficulty concentrating and memory issues.
• Muscle Weakness: Slow recovery post-exercise.
• Cold Extremities: Poor circulation leading to cold hands and feet.
• Metabolic Slowdown: Unexplained weight gain and sluggish metabolism.
• Premature Aging: Accelerated aging signs like wrinkles and sagging skin.
• Weakened Immune Function: Frequent illnesses and infections.

"If you're one of those people that lacks energy, well, the reason is that your body's battery is low." [00:05]

Causes of Mitochondrial Damage

Dr. Axe identifies several factors that can damage mitochondria, including:

1. Oxidative Stress: Resulting from toxins, injury, or lack of antioxidants.
2. Inflammation (Inflammaging): Chronic inflammation due to poor diet or conditions like leaky gut.
3. Emotional Stress: Depression, anxiety, and lack of purpose can negatively impact mitochondrial health.
4. Poor Sleep: Mitochondria repair themselves during deep sleep; sleep deprivation halts this process.

"Emotional stress... triggers reactive oxygen species, something called ROS, which damages your mitochondria." [34:15]

Testing for Mitochondrial Health

For individuals concerned about their mitochondrial function, Dr. Axe recommends various lab tests:

1. ATP Production and Mitochondrial Function Test (Cellular Energy Panel): Measures ATP levels and mitochondrial efficiency.
2. Organic Acids Test (OAT): Assesses metabolic byproducts, nutritional deficiencies, and oxidative stress.
3. Mitochondrial DNA Damage Test: Evaluates the integrity of mitochondrial DNA.
4. Lactate to Pyruvate Ratio Test: Indicates mitochondrial dysfunction based on metabolic byproducts.
5. Coenzyme Q10 and NAD Levels Test: Determines essential cofactors for energy production.
6. MitoSwab Test: A comprehensive test measuring ATP production, oxidative stress, and mitochondrial enzymes.

"The number one test for testing mitochondrial health is an ATP production and mitochondrial function test." [22:45]

Nutritional Strategies to Enhance Mitochondrial Function

Dr. Axe emphasizes the importance of diet in supporting mitochondrial health. He recommends a diet rich in specific nutrients and foods that promote mitochondrial efficiency:

1. Organ Meats: Liver, heart, and adrenal glands are packed with coenzyme Q10, B vitamins, iron, and selenium.
2. Superfruits: Pomegranates, raspberries, and goji berries contain polyphenols that clear damaged mitochondria.
3. Wild-Caught Fish (e.g., Salmon): High in omega-3 fatty acids and astaxanthin, which reduce inflammation and oxidative stress.
4. Extra Virgin Olive Oil: Provides healthy fats essential for mitochondrial membranes.
5. Leafy Greens: Rich in antioxidants that protect mitochondria from damage.
6. Fermented Foods: Natto and miso support a healthy gut microbiome, facilitating the production of beneficial compounds like urolithin A.

"Consuming more organ meats, liver, heart, adrenal... help run your organs." [45:30]

Essential Supplements for Mitochondrial Health

To further support mitochondrial function, Dr. Axe highlights several key supplements:

• Coenzyme Q10 (CoQ10): Critical for ATP production and acts as a powerful antioxidant.

  "Coenzyme Q10 supplementation can reduce fatigue and help with conditions like long Covid." [50:20]

• NAD (Nicotinamide Adenine Dinucleotide): Essential for cellular metabolism and DNA repair.

  "NAD therapy helps restore mitochondrial function and slow aging." [51:10]

• PQQ (Pyrroloquinoline Quinone): Promotes the growth of new mitochondria (mitochondrial biogenesis).

  "PQQ has been shown to boost cognitive function, improve heart health, and enhance longevity." [52:05]

• L-Carnitine: Facilitates the transport of fatty acids into mitochondria for energy production.

  "L-Carnitine is critical for mitochondrial function and is especially beneficial for endurance athletes." [53:25]

• B Vitamins: Essential for the Krebs cycle and energy metabolism.

  "B vitamins act as coenzymes in mitochondrial energy metabolism, crucial for converting nutrients into ATP." [54:10]

Lifestyle Interventions to Boost Mitochondrial Health

Beyond diet and supplements, Dr. Axe discusses several lifestyle practices that can enhance mitochondrial function:

1. High-Intensity Interval Training (HIIT): Specifically, VO2 max training can significantly increase mitochondrial density.

   "Doing VO2 max training increased mitochondrial density by nearly 50% in young adults and 70% in older adults." [1:05:00]

2. Cold Exposure: Practices like cold showers and ice baths activate brown fat and promote mitochondrial biogenesis.

   "Cold exposure activates brown fat, a mitochondrial-rich tissue that burns fat for energy." [1:07:30]

3. Red and Infrared Light Therapy: Stimulates mitochondrial energy production and reduces inflammation.

   "Red light therapy can reverse mitochondrial damage in patients with Alzheimer's disease." [1:08:45]

4. Hyperbaric Oxygen Therapy: Increases oxygen availability to mitochondria, enhancing their function.

   "Hyperbaric oxygen therapy boosts mitochondrial function and reduces oxidative stress." [1:09:30]

5. Stress Management: Techniques like meditation, prayer, and finding life purpose can lower cortisol levels and protect mitochondria.

   "Prayer and meditation have been shown to increase telomerase levels, supporting mitochondrial function and longevity." [1:10:15]

Integrating Ancient Wisdom

Dr. Axe integrates traditional Chinese medicine principles, highlighting herbs and practices that historically support mitochondrial health:

• Rhodiola Rosea: Enhances ATP production and resilience to stress.
• Cordyceps Mushrooms: Boost ATP levels, enhance oxygen uptake, and increase endurance.
• Matcha Green Tea: Rich in EGCG, a powerful antioxidant that protects mitochondria.

"In Chinese medicine, herbs are often paired together to enhance their effectiveness in supporting mitochondrial health." [1:12:00]

Personal Anecdote: Healing Through Nutrition

Dr. Axe shares a poignant story about his mother's battle with breast cancer and chronic fatigue syndrome. After conventional treatments like chemotherapy, which severely damaged her mitochondria, they adopted a natural approach focusing on nutrition and mitochondrial support. Incorporating juicing, organ meats, medicinal mushrooms, and turmeric led to significant improvements in her energy levels and overall health.

"Your body can heal, it can regenerate, no matter what you've been through. But you've got to focus on healing the mitochondria." [1:20:30]

Conclusion

Dr. Josh Axe emphasizes that mitochondrial health is foundational to overall well-being, impacting energy levels, hormonal balance, immune function, and longevity. By adopting a nutrient-dense diet, utilizing targeted supplements, and incorporating specific lifestyle practices, individuals can enhance their mitochondrial function and achieve sustained vitality.

"Your mitochondria are the engines of your cell that light up the entire city, all your organs." [1:25:00]

Disclaimer: The information provided in this summary is based on the content of The Dr. Josh Axe Show podcast episode and is for informational purposes only. It is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health regimen.