06/08/2025
Boost Your Mitochondria: 4 Key Habits
1. 🚴 HIIT Sessions – Short, intense bursts (e.g. 4 min @ 85–95% VO₂max with recovery) for ~20 min. HIIT drives mitochondrial biogenesis, enhances respiratory enzymes like citrate synthase and COX‑IV, and boosts mitophagy.
2. ❄️ Cold Baths or Showers – Brief immersion (~10–15 °C for a few minutes) triggers mitochondrial turnover, browns fat, boosts irisin/FGF‑21, and activates mitophagy & protein-clearance mechanisms.
3. 🔥 Sauna Heat – Regular heat exposure (15–30 min at high temps) induces heat-shock proteins, promotes mitophagy, and mimics mild cardio to enhance mitochondrial resilience
4. ⏳ Intermittent Fasting – Patterns like 16:8 or periodic 24‑hour fasts stimulate autophagy, mitochondrial fission (via mTOR modulation), enhance metabolic flexibility, and support cellular cleanup