Kind: captions
Language: en
today I'm going to talk about how to
activate your
mitochondria if your goal is to actually
have more energy stay sharp and slow
down the natural aging process then
you've come to the right video because
the way to do this is through your
mitochondria the tiny little powerhouses
that are inside each of your cells and
I'm actually going to show you how to do
it and the best part is that activating
your mitochondria is easier than you
think so let's talk a little bit about
the mitochondria first mitochondria are
actually little organs we actually call
them
organel right like mini organs inside uh
each each cells all right and they're
basically like little mini nuclear
batteries that generate the energy that
your cell needs to be able to run so
when you're talking about energy one of
the things that I'm going to tell you
about is how do you actually generate
more of those energy how do you get
those mitochondri to release more power
and the mitochondria basically give you
the energy that is what you say you feel
like every day man today I don't have
much energy or today I feel great I got
a lot of energy right so that's
mitochondria behind the scenes doing
their job right so we're going to talk
about what are the different ways to
power up those mitochondria ready let's
go ahead and dive in the first way to
power it PR might mondria is
intermittent fasting now I got to
explain what the connection is between
mitochondria and interment fasting
because you hear so much about fasting
these days and there's an important
connection biological connection and
actually practical ways that you can
actually do this so first I need to
explain to you how mitochondria actually
work when you eat food the mitochondria
inside your cells those little tiny
organel mini organs the nuclear
batteries in your cells they actually
convert the energy from the food that
you eat and the oxygen you breathe so
you need that energy and you need the
oxygen all right uh they use that to
create new energy that powers everything
that you do okay it's like the spark
plug and the fuel from the gas like in
your engine that's how you run your car
everything that you do relies on this
process everything from moving around to
thinking to blinking your eyes you need
your mitochondria to be able to do that
work especially if you actually have
muscle activity even eating and
digesting your food requires
mitochondria okay to and if you want to
keep your heartbeating of course uh that
actually is the mitochondria in your
heart firing all day long from the day
you're born to your very last breath all
right in fact without mitochondria guess
what life would grind to a halt very
very quickly you know how when your um
phone runs out of batteries it's like
boom off like a light same deal with
your mitochondria so you want to keep
your you know if you want to keep your
phone charg all the time uh you actually
need to keep your mitochondria in good
shape so you can have that energy all
right now what does that to do with
aging all right well turns out that as
we age as we get older uh our
mitochondria start to wear down now I
got to tell you we start to age from the
time we're born right so when you're one
year old you're twice as old you were
when you were actually born all right
but as we get into uh middle Ag and
older people naturally feel like they're
slowing down and part of the reason is
that our mitochondria is also slowing
down all right we have less energy fewer
mitochondria um and sometimes the
mitochondria that stick around are not
functioning or even like they're
inactive mitochondria you need to clear
those out all right so when this happens
to the mitochondria during the natural
aging process it impacts your energy
slows down your metabolism and makes you
feel more sluggish all right I got a
myth I got a bust because a lot of
people think that energy is just about
how much sleep that you get all right
not true a lot of people think about
energy is just about how many calories
they actually eating actually about how
your mitochondria are actually
functioning so this is why you want to
know about mitochondria this is why I'm
making this video right now and not only
do you want to know about your
mitochondria you want to keep them as
healthy as possible over the course of
your life so you can optimize your
health during longevity it's called
Health span and just being healthy you
know like you don't want to be just a
crashed out on a on a bed uh even if you
live to 100 150 you would actually have
enough energy to make every single year
you have no matter how many years worth
it okay so what do I mean by this well
think about your car battery right your
car batter is what allows your car to
start and then once your car started
your battery is around if you need it to
keep it moving uh uh smoothly
mitochondria kind of like a car battery
all right U and but they need care in
order to be able to keep doing their job
that's really really important is that
you need to actually take good care of
your mitochondria super important and
that's where specific foods and habits
actually come into play and we're going
to get into those uh in just a second
but first let's go back to intermittent
fasting right because this is my first
tip for you one of the best ways to keep
your mitochondria in good shape is to
lower your caloric intake eat less over
the course of a day but if you want to
actually really do that in a way that
optimizes your metabolism as well all
right which is good for your
mitochondria and good for longevity do
it through intermittent fasting all
right might sound kind of ctive because
you're giving your body a break from
constantly eating uh how does that
actually help you gain energy because
doesn't eating actually give you energy
well turn turns out that fasting helps
your mitochondria work more efficiently
in other words not
eating okay uh a state of of not eating
no fuel actually makes your mitochondria
work faster the lower the number of
calories you eat the more your
mitochondria actually feel like they
need to be uh supercharged and that
whole system of mitochondria needs to be
cleaned out now there's a process called
mitophagy and t o p h a g y might have
heard about this uh in on social media
or other people's podcasts mitophagy is
a simple process where your body your
cells clean out uh old or damaged
mitochondria think about like spring
cleaning inside your cells but aimed at
the mitochondria that's why it's called
Mito Fiji Fiji means eating up but this
is spring cleaning taking out the old uh
in order to be able to replace them with
the new right you got sock drawer it's
pretty full you got to actually take out
the ones that have holes in them or that
are worn out before you can actually uh
put new ones in the drawer right so you
want to actually do the cleanout and
that's actually what mitophagy does and
that's what fasting actually does for
your cells right and by the way that
sock drawer analogy is really really
important because we all want to feel a
lot better wearing a pair of new socks
rather than wearing ones with holes in
them right so that's exactly mitophagy
all right and intermittent fasting helps
your body your cells clean out the old
and replace it with a new it's a
refreshing part of your body's energy
those little nuclear batteries all right
out with the old in with the new now I
write about intermittent fasting in my
book Eat to beat your diet right here if
you haven't read it I would strongly
recommend it there's a whole section
multiple sections actually about
intermittent fasting I give you some
background I tell you about uh the
biology behind it but I want to for this
video just tell you that it's that
intermittent fasting um is more than
just cutting down calories what it
really is is a metabolic tuna all right
uh so if you want to learn more about
that just pick up a copy of eat to beat
your diet and check out my sections
about intermittent fasting and all the
Practical tips that I actually have in
my book and if you haven't read eat to
beat your diet I'll link it in the
description below this video so you can
actually check it out now there is
another advantage to intermittent
fasting that I want to tell you about
and that is that when you fast when
you're not eating which is fasting when
you're sleeping you're not eating so
you're sleeping you're fasting as well
so that's why intermittent fasting is
the most natural thing we do every night
when we're going to sleep we're actually
doing intermittent fasting because
you're eating dinner the night before
then you're going to eat breakfast to
day you're intermittently fasting right
but when you are fasting your body
switches from burning glucose which
might be in your blood okay switch from
burning glucose for fuel to to burn to
switch to burning fat for fuel right now
when you're burning fat for fuel this
keeps your mitochondria uh fresh because
it gives them a break from constantly
burning down glucose during the day when
you're eating your mitochondria is
burning down glucose guess what when
you're fasting at night and you're
sleeping you're giving your mitochondria
a break from having to do glucose now
they can actually uh try they can have
them burn fat as well now I don't
recommend doing anything to an extreme
so you know when people are hearing
about this I I have sometimes biohackers
will say okay so what have I fast for 16
hours okay that works if you can
maintain that schedule that's fine what
if I fast for 20 hours and I put squeeze
all my eating into four hours that's I
would say that's probably an extreme uh
you're not going to get more mitophagy
out of that all right I would say you
know intermittently fasting for 168 is
probably the most I would recommend
anybody to do if you can fit that in
most people can only fit 12 hours in and
that's just fine I can tell you in my
life pretty easy for me to fast for uh
12 hours here's how I do it if I eat
dinner at 7 I'm usually done by 8 I put
my dishes in the sink and you guys might
have heard me talk about this before and
then I don't e anything until the next
day that's it it's my signal to myself
when I put my dishes in the sink I'm
done for the day now if I go to bed and
I want to sleep for eight hours all
right uh I'm not going to tell you what
I really sleep but I'm going to tell you
what I would ideally like to do if I'm
not so busy you go to bed at 11:00 let's
say and you sleep for 8 hours you're
going to get up at 700 in the morning
right like I'm on a holiday that's what
I might do but if you don't eat dinner
after 8 o' when I put the dishes away I
get 3 hours between 8:00 and 11:00 and
then I've got8 hours from 11:00 to 7
o'clock in the morning right 3 plus 8
hours 3 hours plus 8 hours is 11 hours
and I get up in the morning I'm still
fasting I'm getting up in the morning
and rather than eat breakfast right away
you know what I do I take a break I
would go for a walk I could um read a
book I could check my emails I can go
out just get some fresh air you know you
don't have to eat right away like you
did when you were a kid I take it I take
it at least an hour sometimes more but
let's do the math now 8:00 go to bed 3
hours to 11: to bedtime 11:00 to 7:00 in
the morning that's another 8 hours 3
hours plus 8 hours 11:00 11 hours I
fasted by 7:00 in the morning I just
told you I don't eat for an hour after I
wake up that's 11 hours plus 1 hour
that's 12 hours so if I do that which is
just not eating after dinner and waiting
an hour after I get up before I eat
anything I've gotten 12 hours of fasting
in including my sleep time and that 12
hours is 50% of my entire day so 12
hours out of 24 hours in a day I've been
fasting I've been actually giving my um
metabolism uh a break a reset I'm giving
my mitochondria a chance to go from
burning glucose to actually switching
and giving them a break into burning fat
I burn down body fat I'm also activating
mitophagy which is to clean out the old
or damaged mitochondria and replacing
them with the new you get what my drift
is so this is why inter pass is actually
so beneficial really really really easy
um it doesn't actually have to disturb
your lifestyle and you just kind of can
fit it in um the easiest way that uh
it's works for uh you that's the key
thing you've got to actually tailor
intermittent fasting for your own
schedule and by the way listen to your
body because if you don't feel quite
right if you're fasting too long uh and
you're not feeling uh your body is
actually sending you a signal I would
say maybe fast a little bit l
uh in order to be able to actually uh
make it fit your physiology fit your
body all right so more isn't always more
I would not go on to extreme levels of
inter M fasting which is basically like
full-on fasting which some people do if
they actually have like serious diseases
uh but I think that I would try to keep
it moderation is probably the way best
way to actually go all right now I want
to give you a practical tip if you're
doing intermittent fasting and this tip
is actually to avoid a common mistake
that everyone does or tends to do if
they're actually trying to do
intermittent fasting for the first time
which is you know you're not eating for
a while and you're going to be hungry
because that's natural you're just going
to be hungry you haven't been putting
fuel on your body fuel Tank's going to
be running low it's like the gas gauge
in your car but in your brain says we
got to fill up so we're going to be
looking for some food and when we sit
down to eat you're going to be hungry
whatever you do remember this do not
overeat
you're going to be hungry so you're
going to want to eat overeat hey there
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the screen right now now let's get back
to the video overeating is putting in
too much fuel into your body now you're
overloading your metabolism you just
cleaned out your metabolism reset your
metabolism night before now you're
overloading it you're not making
progress this way to make progress eat
modestly all right in fact I tell people
to whatever your eyes want to take on
the plate take only 2/3 thirds of it
keep a third away that's a good start
all right people who want to really go
down in a portion they they just only
leave a third on the plate and by the
way eat slowly when you eat fast it's a
lot easier to clean your plate and
therefore to overeat all right and we
always want to put big huge portions
think about what it's like for you at a
buffet table you know or at a cafeteria
where you get to Serve Yourself almost
always going to put more food on a plate
uh than you actually need to eat so
portion size down and then here's
another little tip that will help you
prevent from overeating is eat
slowly eat mindfully don't get
distracted if you're scrolling on your
device and you're you know reading or
watching a movie makes it really easy
for you to overeat all right and eat too
quickly and if you eat too quickly um
you're not not letting your body adjust
to the volume your food putting in if
you eat slowly I guarantee you even
though you're taking a smaller portion
on your plate if you eat slowly and
mindfully think about uh the food that
you're eating I I call it savoring the
food you enjoy the taste of the food if
you eat with other people have a
conversation don't feel like you've got
to clean your plate all right I I have
friends who actually are really really
fast eaters not a healthy uh thing to do
when you eat slowly you tend to eat less
because your stomach stretches as food
gets into it all right and those stretch
receptors tell your brain oh we're
getting full let's slow down a little
bit and pretty soon your brain's going
to say we're done all right and that's
how you prevent overeating by eating
more slowly not being distracted all
right eating with somebody else a dining
partner is actually a good way to do
this because then you'll actually have
conversation but also remember to savor
your food which brings me to the issue
about the quality of the food all right
first eat food that you enjoy eating not
food that you you know convenience to
eat
try to look for food that you enjoy
that's one of the things that I always
do I think about my next meal H what's
just the right thing what do I really
feel like eating all right healthy I
feel like eating something tasty I I eat
mediterian style so either Mediterranean
food or Asian food either way mix and
match the the Cuisines but something in
that genre is what I do and I'm I'm
usually salivating when I think about it
and then I'll go look for that kind of
food but when I have it I don't put take
too much and I eat it slowly and I enjoy
the food so I don't overeat okay so
whatever you do don't overeat when you
overeat you overload on calories you set
your metabolism back and that's just
what you were actually doing is uh with
your metabolism uh going on you are
undoing some of the benefits of your uh
of your intermittent fasting the other
thing is that high quality food is
important because if you have cheap ultr
processed foods filled with additives
emulsifiers artificial coloring
artificial flavoring all right
artificial sweeteners maybe all those
kinds of things you know what those
additives can not only derail your
metabolism they can also influence your
mitochondria as well and how do they do
that well these chemical additives can
cause oxidative stress all right think
about them as free radicals these are
basically uh it's kind of like um what
what I want to say like sort of like bad
guys running around your system with
wire cutters and they're just like
chopping away at your body and your
cells you don't want to be doing that
those are the chemicals and Ultra
processed foods that cause oxidative
stress and oxidative stress actually can
damage your mitochondrial function so
you want energy you want good
mitochondria stay away from multra
processed foods don't eat too much food
uh eat slowly eat mindfully enjoy the
food that you're eating all right and
try to extend your natural intermittent
fasting period that's one of the ways
that you can actually do this now people
always say all right well as an
alternative to ultr processed foods what
should I be eating Dr Lee listen it's
not the one thing that you should be
eating it's sort of the manner by which
you navigate your food choices I always
tell people I'm I'm not a vegan uh but I
do eat mostly uh vegetable plant-based
meals but if you actually try to focus
on the vegetables that are going to be
on your plate that's one way to actually
get high quality food and get the
vegetables from the produce section if
you don't have a fresh produce session
all right um or if money is an issue
look in the frozen section all right
because frozen vegetables actually have
all the nutrients and the bioactives
that the fresh ones do because they
usually are picked fresh and Flash
Frozen and the so the freezer section is
also a good alternative if you can't
actually get um fresh uh produce your
metabolism is going to thank you and
your mitochondria is going to thank you
as well all right again mitochondria
little batteries give you energy this is
one simple way to actually uh using
intermittent fasting and some of the
little tips I just gave you around that
in order to be able to actually get um a
healthier
mitochondria all right ready for tip
number two all right tip number two for
your mitochondria eat healthy fats
that's one of the best ways to protect
your mitochondria and support longevity
now you're saying wait a minute you just
told me to eat fats I said eat healthy
fats because not all fats are created
equal right like I'm not telling you to
eat butter I'm not telling you to eat
lard if you focus on healthy fats the
healthy fats are um basically like an
extra virgin olive oil evoo Evo all
right or in tree nuts you know uh
walnuts macadamia
[Music]
pistachios those kinds of pecans healthy
nuts have healthy oils um avocados
actually also have healthy fats mono
unsaturated fatty acids mufas is what we
call them and also fish that contain
healthy omega-3 fatty acids so I just
gave you a bunch of choices of things
that that you would naturally consider
you know healthy and probably part of
your diet anyway but if it are not you
should consider adding them extrav
virgin olive oil tree nuts all right if
you don't have an allergy avocados and
seafood that contain healthy omega-3
fatty acids now what are some of those
Seafoods I wrote all about them in my
book Eat to beat your diet is a whole
chap on seafoods with healthy omega-3
fatty acids so I would go check it out
there as well this is all about
providing your body with a right kind of
fat okay and the kind of fat that helps
your mitochondria function optimally all
right so the healthy fats like I told
you omega-3 fatty acids and Seafoods and
plants Omega-3s actually uh have been
shown to protect your mitochondria from
damage because it they they lower
inflammation these omega-3 fatty acids
right so if you have inflammation
throughout your body that inflammation
just like oxidative stress can damage
your mitochondria so you want to throw a
shield over the mitochondria so they're
actually working better they're not
going to be damaged as much try some
omega-3 fatty acids right inflammation
harms the body inflammation harms
mitochondria so reducing inflammation is
one easy step to help your mitochondria
and promote energy uh production and
cellular Health right so again you want
to find out the Seafoods that can
actually do this is a whole chapter
chapter eight let me go show you where
it is I'm going to show you a picture of
it um I um took great pleasure in uh
identifying all the chapters in here
chapter for eight hang on a second
you're going to see it in one second all
right I call it the daily catch and look
here's a whole list of Seafoods uh that
are all delicious uh that you can
actually choose that are going to be
actually good for you hang on a second
I'll just read uh some of the fish like
besides lobster and crab and shrimp uh
and oysters and clams uh but I will tell
you the fish um look we all know that s
salmon is good for you and we know
sardines and macko and anchovies but did
you know that alibet is also good for
you it's a white mild fish sea bass who
doesn't like Mediterranean Sea baths and
if you haven't had it um you should try
it and if you say you don't like it
maybe you haven't had it prepared
properly all right go to YouTube type
Mediterranean seab bass recipe and click
video and watch somebody cook something
amazing like I makes my water my mouth
water to actually watch this kind of
stuff H is another white mild fish SE
bream uh is another one turbit another
mild white fish as well okay so not just
the super oily fish the tiny ones that
are that taste fishy you got all kinds
of choices in order to get this type of
healthy Omega-3s by the way wuts
actually from a treenut perspective
walnuts actually are a great source of
Omega-3s uh well it's a plant-based
source of omega-3 fatty acids and again
this is a kind of a healthy fuel uh for
your body that helps to reduce
inflammation all right now how do I like
to use
walnuts well I like to eat Walnuts um
plain I like to toast them up a little
bit uh you can you know like you how do
you toast walnuts like I will go buy
bulk walnuts at the store all right I I
like to have them out of the shell I I I
don't mind cracking the walnuts but it's
a little extra work and then you've got
all the little bits you got to clean up
uh you can go to a bulk section and a
grocery store all right just go to
wherever they're selling bulk nuts tree
nuts and um you can just uh open them
and fill up a container of Walnut halves
me I'm kind of picky I don't want to
have like little Walnut crumbs I want
the halves they look like wings all
right I'll take them home when I'm ready
to eat them there's now there's there's
oil in them healthy oils I actually
toast them up you take a cast iron pan
uh or any pan but a cast iron pan or
stainless steel pan don't put any oil in
it don't forget the the um the Walnut
already has oil in it it's own healthy
fat
put the heat on low so the pan is
actually Heating and just lightly toast
the nuts okay what you got to do is you
got to move the pan around so nothing
doesn't stick and burn that's not what
you want and pretty soon you'll still
start smelling The Toasted uh Walnut
smell smells really great take them off
the heat put them onto a container to
cool off um and they're absolutely
they're a little criser and really
delicious and then if you want to break
them up or crush them you can sprinkle
them onto some whole yogurt all right uh
you can sprinkle them into a salad
that's kind of what I do um or uh you
know sometimes I'm taking a trip I will
just grab some uh and take them on as a
uh a snack with me all right that's a
great way especially if you're traveling
someplace and you don't want to be going
into an airport and then getting tempted
by all that junk food or eat you know
whatever the flight attendant hand you
the the free food usually Ultra
processed and not very healthy for you
have your own bag of toasted walnuts
tree nuts that's a great way to do it
and you know if I want to actually add a
little special uh extra to my walnuts
how about some dried cranberries all
right now you've kind of created a
simpler trail mix but it's really good
Walnut toasted walnuts with dried
cranberries are good spice it up a
little bit more add some dried
blueberries all right that's what I
actually do it's a super great way to
actually get extra healthy plant-based
Omega-3s as well just make sure if
you're using dried fruit that it doesn't
have added sugar to it because you don't
want to actually do that you want to
actually get all the benefits from that
the polyphenols the dietary fiber the
healthy fats without adding extra to
that system okay um and by the way if I
if you're sprinkling the walnuts over a
salad guess what it's another
opportunity to add another healthy oil
to the omega-3 fatty acids from the
walnuts what if you you Dill drizzled a
little bit of extra virgin olive oil or
dressing made with extra virgin olive
oil on it okay not regular olive oil
extra virgin olive oil that's First
Press contains all the polyphenols if
you put it into a measuring glass or a
cup it's got a little greenish tinge to
it those are little tiny Olive bits they
contain polyphenols like um hydroxy tyol
and ooc canol and those are all floating
in healthy fats so monounsaturated fatty
acids all right that's actually a great
way to actually light up uh the healthy
fats in your body remember you're
powering up your mitochondria
that's actually what the goal is not to
have extra fats but to use fat in a
healthy sort of
way okay what about tip number three for
mitochondrial Health prioritize eating
foods that contain a lot of bioactives
so what I mean by this well bioactives
are just natural chemicals Mother
Nature's chemicals that she's put into
plants and plant-based Foods fruits
vegetables nuts legumes seeds all those
those grains they all those actually
have natural bioactives these are
micronutrients okay not the macros all
right that's protein and carbs and and
fat these are micronutrients that
activate your body's Health defense
systems that activate your metabolism
all right and they activate also your
mitochondria right so how do they do
this well one thing as I mentioned to
you before is that these bioactives
found in plant-based Foods think about
eating the rainbow right red Bel Peppers
strawberries guava
Tomatoes uh different types of leafy
greens you know Green doesn't seem like
it's a color but it's a really brilliant
color and if you look at all the
vegetables and look at all those shades
of green it's part of the rainbow all
right they all contain bioactives it
it's colorful and it's found in the
produce section is going to have the
kind of bioactives you want you know
what they do they lower inflammation
which is helps your mitochondria perform
better just like omega-3 fatty acids but
the other thing they do is they are
antioxidant so they protect your
mitochondria against oxidative stress
remember I told you those little tiny
bad guys are running around with garden
shears chop it at everything think about
that as oxidative stress those are the
free radicals that can damage your body
including your
mitochondria by having more polyphenols
you're protecting your mitochondria from
the damage from these oxidative uh
stress particles right so if you want
your mitochondria to be operating at
Peak Performance this is what you
actually want to do all right you want
to actually uh uh have colorful foods
that contain natural bioactives so eat
the rainbow is a is that's exactly what
they are talking about so um again I'll
tell you when I go to the grocery store
and I'm Wheeling my cart in there the
first place I go is I try to go through
the produce section and so here are the
things that catch my eye that I know
have polyphenols that have antioxidant
activity that will help protect my
mitochondria and also lower uh
inflammation through my body so overall
health I will see automatically the the
peppers right like red bell peppers the
green peppers the orange Peppers those
always catch me now when I buy a pepper
you know what I I actually like to do
like obviously you can slice them up and
they taste great um raw you know if you
to eat some pepper you know put some
yogurt on a whole yogurt with a little
bit of cumin or something amazing little
snack to actually have a healthy snack
but you know if I'm preparing Peppers
one thing you can do is slice them down
the middle deed them all right just and
there's like a little white um ribs that
are in there cut all that out cut let's
see a pepper cut it in half uh cut each
half into thirds all right and then take
a cookie sheet all right add a little
bit of extra virgin olive oil preheat
your oven to three 75 all right and just
put the uh cookie tin with these peppers
on there that have lightly a light bit
of extra virgin oliveo and roast them
all right keep an eye on them you roast
them for 15 minutes or so all right they
should soften up all right and you'll
start seeing the skin change its texture
that is great because then you could um
eat them right away obviously they're
delicious roasted Peppers um and I
prefer to use the oven to do it rather
than the grill and you know why because
all the grilled peppers taste awesome uh
the fact of the matter is that you're
actually having some of those
carcinogens from the grill when you get
that blackened part of the pepper tastes
great you get the nice Smoky flavor but
getting some chemicals in there that you
don't get if you're actually just
roasting them slowly roasting them in
the oven but what you could do is if
you're not going to eat them right away
take those roasted Peppers take a glass
jar and uh put the peppers in the jar
and pour extra version olive oil and now
you're actually marinating it in olive
oil and you can stick it in the fridge
and you can eat those um and and use
them for cooking as well so that's a
something that catches my eye and how I
think about using uh red bell peppers uh
red onions when you go to onions right
onions contain um the bioactive oh
what's the bioactive in red bell peppers
well there's a
scorpicol in some of these Peppers as
well and in red uh onions you actually
have a lot of quatin quatin is a
powerful bioactive it's a powerful
antioxidant protects your mitochondria
powerful anti-inflammatory and it's
actually been shown to be good for your
metabolism overall right you want more
energy you want your metabolism to be
better and you uh want your mitochondria
to be better as well they work together
so you'll feel more pumped up all right
and that's what's important living long
is good living long with energy is even
better that's what's important so red
onions I but by the way you go to by
onions you got your red onions you got
your yellow onions you got your white
onions which ones do you choose you get
your shallow which one do you choose I
always go for the red onions I if if if
I can they're a little bit more uh
distinctive and Powerful in their flavor
they also have more coratin I'm always
looking for the foods that actually have
a little bit more of the thing that I
want and by the way what do I do with
red onions you want to know the truth I
will slice them up you can uh obviously
you know roast them you can put them
into a stew you can actually make onion
soup out of them um but I like to
caramelize uh onions as well and if you
just actually slice onions fine and
stick them into a like a a pot and just
stir them around there's some natural
sugars in the onion you put a little bit
of extra virgin olive oil in there is
what I would actually do get some of
those healthy mitochondria providing U
fats from mono saturated fatty acids
from olive oil and pretty soon the
sugars that are naturally present in the
onions watch used caramelize it'll
soften it'll turn a little brown the
sweetness will come out I don't
recommend adding sugar that's the
classic way of actually caramelizing
onion put oil put sugar in there and
like you'll you'll make a soft tasty
onion mixture but not as healthy as if
you just let the natural sugars actually
come to play that's a little Pro tip I'm
actually telling you that's a great
thing because you can actually um put
those um caramelized onions on whatever
you're cooking if you're doing chicken
if you're doing Grill veget BS a little
bit on the Sid it's kind of like a
Chutney almost or topping absolutely
delicious all right okay um purple
carrots orange carrots yellow carrots
purple carrots also contain bioactives
um the purple of purple carrots contain
anthocyanins same thing that's a natural
dye that's found in blueberries makes
blueberries blue makes purple carrots
purple and by the way little Pro tip
here purple carrots actually sometimes
they're heirloom carrots
that's what the original carrot looked
like now carrots came from Southwest
China way back in a day all right they
were not those orange uh sticks that we
actually see we associate with right but
the original carrots were purple on the
outside all right and if you break a
purple carrot and look inside it's
yellow on the inside that's actually
what the native carrot look like and
they have carotenoids um on the inside
and they got anthocyanins on the flesh
that's around the outside they're really
healthy now orange carrots also have
beta carotene and beta crypto xanthin
don't worry about memorizing these
bioactives I'm just telling you that's
why the the rainbow is eating the
rainbow is so important all of these
have antioxidant anti-inflammatory
mitochondrial protecting properties that
are actually good and part of the
characteristic of bioactives
strawberries I love strawberries
strawberries also have anthocyanins
you're like wait a minute that's not
dark blue like a blueberry but you know
what if you take a look at the what the
color strawberry of the colors it's got
red it's got blues it's it's got a lot
of different colors if you're a painter
you'd understand uh but anyway it's got
I those sinins it's also got something
called elic acid you know what makes
strawberries kind of tart and sweet um
the tartness comes from Elric acid ELC
acid powerful antioxidant powerful
lowering uh inflammation all these
protect your mitochondria give you more
energy here's a benefit electric acid
I've studied did actually cuts off the
blood supply to cancers anti-angiogenic
so another benefit out of it all right
what about those greens I was telling
you about also part of the rainbow
vibrant greens from spinach from
broccoli from kale Dinosaur Kale is a
particular um favorite of mine uh it's
like kind of a kale Leaf that's got this
PEB surface on it it's kind of a olive
dark green Dark Forest Green beautiful
actually and when you cut that up and uh
and you cook it in water water all right
guess what turns almost black that color
turns black and from the kale sulfury
kind of vegetable smell it just actually
uh the flavor Mellows out big time and
by the way the Dinosaur Kale is what
your mother probably put or certainly
the school cafeteria lady put in the
ministr soup okay that's the classic
vegetable Italian soup ministr and um
remember when you're eating it which is
a very healthy way to eat these colorful
antioxidant vegetables you have these
little black bits in it that's Dinosaur
Kale okay also filled with antioxidants
also anti-inflammatory also good for
your mitochondria right now these leafy
greens if they're Brasa like broccoli
and kale they'll also contain
isocyanates
isoo cyanates all right these are sulfur
containing compounds that are powerful
in terms of their anti-inflammatory
benefits they improve your metabolism
they improve your immune system and they
improve your mitochondrial efficiency as
well all right one energy eat greens all
right so this is just kind of my telling
you that all these colors in the produce
section or if you need to go to the
freezer section don't forget um the the
frozen foods are also good it's like
making a watercolor painting you want to
make sure you have all those different
colors on your plate don't just get one
get a bunch and the more intense the
more varied uh the more flavorful the
more beautiful your plate with these uh
vegetables uh the more polyphenols the
more bioactives you're actually going to
get that are going to be contributing
their benefit to your mitochondrial
Health all right tip number four let's
go there fourth tip for mitochondrial
health is exercise now I probably don't
need to tell you that exercise is good
for your health and wellbeing but when
it comes to your mitochondria exercise
is like plugging your cell phone into
the wall into an outlet to charge it up
all right exercise is like plugging your
cell phone into the wall to charge up
your mitochondria like your cell phone
like a MIT like mitochondria like a cell
phone all right makes the mitochondrial
work a little bit better and it's not
just about high-intensity workouts at
the gym you don't even need to H you
don't definitely don't need to get a new
gym membership or get a trainer but even
moderate and low intensity movements can
trigger your body to create more
mitochondria like your body responds to
the need for energy by creating more
nuclear batteries inside the cells the
little organel called mitochondria uh to
make the ones that you have work more
efficiently when you're uh active low
intensity exercise or high-intensity
exercise riding a bike for example or
training for a marathon for example um
your muscles are going to be sensing oh
man we need more energy so they are
going to make new mitochondria right so
whether you're a fitness junkie or
whether you're just starting your health
journey and just want to figure out what
can I do easy easy peasy to get my
exercise started I always say any kind
of exercise any kind of movement will
play a significant role for the
mitochondrial health so for those of you
who are already you know working out go
for it keep it up know that when you're
working out and exercising all right
you're prompting your muscles to sense
we need more energy so that going to
make more mitochondria but if you're
just getting started you know um and you
want to just figure out what's a simple
way to make your first move well here's
the thing a simple 30 minute walk do
what after dinner okay if you're busy
during the day even a simple 30 minute
walk will stimulate the production of
new mitochondria all right hey there
it's Dr Lee I share a lot in my YouTube
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food now back to the
video so what is that called when your
body's producing more mitochondria you
might have heard this if you're like
listening to biohacker channels or
longevity channels talking about Fitness
well I'm just going to tell you when you
ask your body prompt your body to make
new mitochondria the term that is used
is called
mitochondria biogenesis mitochondrial
biogenesis is prompting your body to
make new mitochondria happens you know
all the time but when you exercise
you're actually going to prompt more
mitochondrial biogenesis all right and
by the way the other thing about
exercise is going to actually really
make your existing mitochondria work
more efficiently it's all about
efficiency when it comes to your body
all right and over time this kind of
making your muscle your mitochondria
work more efficiently making new
mitochondria over time exercise over
time leads to better energy production
you're just going to feel more vibrant
all right and that is critical for
enjoying your life no matter how long
you live I don't care if you live to 150
or 100 or 90 years old or 80 years old
whatever it is going to be all right uh
the longest you can actually get the
more energy you have you want to make
sure you're taking care of your
mitochondria but especially if you're
going to live for a long long time all
right so the myth that's out there is
that oh if you want to really benefit
your mitochondri you've got to go do
super intense high-intensity exercise
look that can be helpful as well but
even low intensity exercise is uh
beneficial all right low impact
activities walking is good swimming is
good by the way even yoga stretching all
of these physical activities contribute
to mitochondrial Health in fact
consistent movement throughout the day
is even more beneficial than working out
super hard very very intermittently all
right or rarely right so it's better to
just stay in motion all day long
remember your your muscles are training
your um as you moveing your body your
muscles are training your cells to make
more mitochondria just to keep up with
the energy demands that's actually what
we're talking about here stay in motion
staying in motion keeps your
mitochondria active stimulates
mitochondrial biogenesis and it helps
take out the old replace it with the new
all right so small actions trigger your
mitochondria use it or lose it as they
say all right and and it's not just
about aerobic exercise strength training
also counts so I'm talking about
exercises like squats and lunges
weightlifting all that counts right so
listen I've just opened the gate really
wide for you to find a variety of
different types of uh exercises that you
can actually do um here's a good one too
if you go like I just can't think about
weightlifting uh all all the time look
strength training can also help your
mitochondria I'm talking about squats or
lunges or even weightlifting all of
those things improve mitochondrial
function as well as you know just
general physical strength all right in
fact a study published in a journal cell
metabolism looked at older adults who
were doing resistance training for just
12 weeks and it showed that their
mitochondrial function improved just
with resistance training now how did
they measure whether or not a
mitochondrial uh function was improving
well they at mitochondrial protein
synthesis and ATP production efficiency
so this is a research study where
they're deliberately looking at
mitochondrial uh markers biomarkers and
they found it just with resistance
training so if you're somebody who's
doing running to keep the St keep it up
just starting uh try some low impact
activities like walking bicycling add
some strength training to it it builds
muscles increases and improves your
metabolic rate and trains your
mitochondria start producing energy more
efficiently and more mitochondria uh as
well all right these are game changers
in terms of like longevity because it'll
actually give you more energy okay now
one of the things that um I'm telling
you is that it's it's hard sometimes to
make the time in a schedule to actually
do regular workouts to drive to the gym
and change and do all that kind of stuff
but you can find lways every single day
this is what I do as well take the
stairs instead of the elevator all right
park a little bit further away from the
entrance of the grocery when you're at
the grocery store walk a little bit and
then carry the groceries back back those
are like little tiny little tips to
actually get you physically moving all
of that helps your mitochondria all
right um going for a little brisk walk
after a meal that's a super simple one
all right U don't go for the valet
parking if you're going to a restaurant
Park yourself down the street couple of
blocks away and that way after dinner
you know walk to dinner but then after
dinner you're going to walk back all
those things are actually good for your
mitochondria you don't have to trade for
a marathon to keep your mitochondria in
good physical shape all
right how about the last tip I'm giving
you on this video for mitochondrial
Health hopefully I'm giving you these
practical tips and something that you
can not you go oh I can do that all
right this one it's kind of a broad tip
but it has actually big consequences and
that tip is to avoid or reduce
environmental toxins or exposures now
this is not something that you would
might automatically connect with your
mitochondria those little nuclear
batteries and your cells but everything
that you breathe Everything You Touch
everything you eat everything you're you
have contact with is going to do
something inside your body right so
think about environmental toxins right
like you're well I don't live near a
factory I don't have to worry about it
well but have you ever had a new carpet
you know that new carpet off gases and
those fumes um from the solvents in the
carpet that new carpet guess what you're
breathing that in what about the shampoo
you use did you ever think about the
chemical s they put in the shampoo with
the microplastics that are in there that
kind of somehow get into your mouth and
you're going to be swallowing a little
bit of it all right Believe It or Not
There are toxins all over your house
okay they might be in the air they might
be in the cleaning products they're even
on the dishes that you load into the
dish dishwasher or if you handwash it if
you're using detergent guess what they
put all kinds of things in those
detergents those actually can have these
chemicals in it that can take a toll
ultimately on your mitochondria right
and you're going oh my gosh I had no
idea that my everyday activities like
washing my hands taking a shower washing
my hair doing the dishes using the
dishwasher you know all those little
tiny things you know those little cubes
you stick in your dishwasher to make it
a lot easier for you you don't to pour
that powder in anymore powder probably
wasn't that good either well it's look
all those things are environmental
toxins so the fewer chemicals uh toxins
you encounter every day you know from
these types of uh lifestyle actions that
which you take um the better it is
because when you come in contact with
them guess what they induce oxidative
stress they cause more inflammation and
when they actually cause more
inflammation and oxidative stress you
know what it does it slows down your
body's and energy production right it's
one of the greatest contributors to
mitochondrial damage there's a chemical
called endocrine disrupting chemicals or
edc's these are found everywhere the
plaster container that you store your
food in besides the microplastic all
right these endocine chemicals that kind
of leash out to your food they can
actually interfere with your body's
hormones like estrogen and thyroid
hormone and cortisol by the way you need
all of these you need your cortisol you
need your thyroid hormone you need your
estrogen they're all involved with
maintaining your mitochondria all right
so if you want healthy mitochondria and
you want good energy you want to really
try to cut down your exposure to toxins
in your immediate environment don't look
to the outside world I'm not talking
about changing the world I'm talking
about changing your kitchen or your
bathroom try to look for chemicals run
your house for the everyday things
cleaning shampooing whatever that
actually have the least amount of toxin
uh venerable toxins uh uh possible and
if you buy new furniture by the way open
the windows uh get an air purifier
that's stuff that make that smells good
because it feels like you're just you're
still in the carpet store like it's we
associate it with newness that's all
fumes that are getting in there those
are environmental toxins right if you're
storing food don't do plastic I really
encourage people to throw away their
plastic containers get glass containers
the plastic lid is fine or get a
stainless steel container all right like
let's say you have coffee grounds or you
know ground coffee you know you buy in a
bag of preg ground coffee I can grind my
own coffee but if you have from beans
but if you actually have pre-ground
coffee don't store it in a plastic
container endocrine disrupting chemicals
in there all right and microplastics
store it in a stainless steel container
that you can close airtight that's an
example simple decision should I put it
in plastic or should I put it get a
stainless steel container steel wins
every single time all right now indoor
air quality all also makes a difference
the air that you breathe can influence
mitochondrial health and you're like
wait a minute I already breathe pretty
good air nobody in my house smokes I
really try to get good clean air guess
what your home is going to be filled
with chemicals from synthetic fragrances
and aerosol sprays harsh cleaning
chemicals they're exposed they're
exposing your body your mitochondria to
all these things go to a hotel right oh
that distinctive smell of the hotel
smells really great fact they even try
to sell you the set all right the those
are chemicals those are you know uh
going to be exposing your body to an
environmental toxin they cause oxidative
stress we're not going to be able to
avoid all of these and sure like a nice
hotel smell kind of relaxing and you
probably want to have a nice smell in
your house as well you want to certainly
a cleanhouse so I'm a practical guy I'm
just saying that if you have a choice uh
when you're buying a product a cleaning
product or storage container you know
just think about this right clean
product maybe you can get one that
doesn't have as many chemicals in it
that's actually the best way to uh think
about it just be practical get natural
cleaning products from harmless
ingredients um or clean with the
harmless ingredients vinegar baking soda
you know essential oils those are all
better Alternatives than some of like
the super solvent uh ones all right
whatever you do just think about it you
don't want inflammation in your body all
right and so these benefits I'm talking
about by avoiding or limiting toxins not
only good for your
mitochondria good for your overall
health good for your DNA good for your
circulation all of your body's Health
offenses are going to benefit from this
all right what else is I can tell you
about like indoor uh Quality Air Quality
guess what you have indoor plants if not
maybe you should get an indoor plant
right you go to one of those big box
stores that sell Hardware right there's
always like a greenhouse section I I
walk by them all the time uh sometimes
I'll buy a plant or two from there but
guess what plants many plants act as a
natural air purifier that can take down
the toxins how about that all right so
what are some of the best plants that
you could buy to have around your house
to make them look really nice the peace
lily which is an inexpensive house plant
does well indoors you know doesn't have
to have bright sunlight all the time
with the snake plant uh it's another
plant that actually does really well you
can hang it up uh same and peace lily
you know you can put it near your window
uh s they help filter out toxins in your
home so why not have that and by the way
when you take care care of your plants
which is making sure you water them not
everyone needs a lot of water every day
but read the instructions on how often
you should water or ask somebody or look
it up how often should you water your
your house plants that are purifying
your air water it take care of it even
caring for a plant or caring for a pet
like I'm caring for a pet actually good
for your stress levels when your stress
levels go down guess what your
mitochondria are exposed to left
oxidative uh free radicals which can
damage them so lowering stress is good
plants are good they take care of the
air and when you take care of the plants
taking care of the air for you every
everyone benefits overall all right now
uh that's kind of the things that I want
to actually tell you about mitochondria
your mitochondria are working hard for
you every single day day in and day out
they deserve the cleanest possible least
stressful environment that you can give
them you're going to be living with
these mitochondri for your whole life
and you're going to want more more of
them you want to clean out the old ones
you want to add the new ones the new
ones should be working as efficiently as
possible you get it it actually makes a
lot of sense right and mitochondria is a
topic that you know you hear about in
you know these longevity seminars that
are out there going on right now I'm
just trying to give you a really
practical way of connecting the energy
that you feel in your body to the food
that you choose the environment you year
you live in uh the lifestyle that you
actually choose it's a lot of
information but it's all really really
practical I practice this stuff every
day in my life when I can and I've got a
good amount of energy all right so I'm
kind of like the living example of how
to actually treat mitochondria in the
healthiest way possible and by the way I
know that I mentioned my book Eat to
beat your diet a number of times in this
video be sure to check out my book Eat
to beat your diet it's got tons about
intermittent fasting tons about
different kinds of foods it's got 200
Foods in it by the way along with the
doses of the foods check them out in the
description of this video to get more
practice iCal tips like this I hope you
learned something new today I certainly
enjoyed talking about it uh thanks very
much for watching the video and I will
catch you on the next one Dr Lee
out hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
see you there