Boost Your Mitochondrial Function (Revitalize Your Energy)

Are you tired of feeling constantly exhausted? Ever wonder why your energy levels drop, despite your best efforts to stay healthy?

In this eye-opening episode of Me&My Health Up, host Anthony Hartcher, a clinical nutritionist and lifestyle medicine specialist, delves deep into the science of mitochondria renovation. Discover how these tiny cellular powerhouses dictate your energy, health, and overall vitality.

We're peeling back the layers on how to nurture your mitochondria for optimal function, from diet and exercise to the lesser-known strategies that can make a profound difference in your well-being.

This episode is packed with actionable tips that you can start implementing today to help transform your health from the inside out. If you're seeking ways to boost your energy, improve your mental clarity, and enhance your physical health, you won't want to miss this discussion.

Why listen?

• Uncover the critical role mitochondria play in your body's energy production.
• Learn how to optimize your diet and lifestyle to support mitochondrial health.
• Gain insight into innovative strategies for enhancing your mitochondria's efficiency.

Whether you're struggling with fatigue, looking to elevate your physical performance, or simply interested in optimizing your health, this episode offers valuable insights into making mitochondrial renovation a part of your wellness journey.


About me&my health up & Anthony Hartcher
me&my health up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my wellness, which provides holistic health solutions using food as medicine and a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.

Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

Transcript

Anthony Hartcher: 0:08

Are you feeling tired? fatigued? rundown? You just don't have the up and go that you're used to, but you're wanting to do so many things? W ell, this is the episode for you. We're talking about the powerhouse of our cells, the mitochondria. And we're going to be talking about how you can renovate your mitochondria so that you can have optimal energy. And yes, you've landed on the me&my health up podcast. I'm your host, Anthony Hartcher. I'm a clinical nutritionist and lifestyle medicine specialist. The purpose of this podcast is to enhance and enlighten your well-being. And today, I'm going to be doing that just for you. And we're going to be talking about energy and how you can get more energy into your day. And it's all around the mitochondria. So the mitochondria, what is it, it's the powerhouse of our cell, it is what gives our cells energy. It is a cell within a cell. So it's an organelle. And it originates from bacteria, so one bacteria engulfed another bacteria. And so there's bacteria residing in bacteria. And that's how we evolved into who we are today from this powerhouse cell called the mitochondria. And so it generates our power, however, when it's not looked after, and there's plenty of things that you could do to not look after it. So we're going to be talking about those things not to do as well. But we're going to be talking about how to optimise the function of the mitochondria. And it really has an implication on all areas of health and well-being not only energy, it will affect your mental health, your heart health, your cardiovascular health, and your physical health in terms of your muscular-skeletal system. It has a broad, well, it has an effects all over your body. And particularly those organs that require lots of energy, such as your brain and your heart that energy energy consumers and they need a lot of energy to run effectively. And when our mitochondria isn't functioning well, nor is our heart, our brain and our muscular skeletal system. So we need to get this back on track. As we get older, our mitochondria function generally starts to decline, its efficiency. So the mitochondria is still there, but the efficiency of their mitochondria declines with age. But we can do something about this, we can actually be proactive and slow degradation, or we slow the rate of efficiency loss. And we can up our efficiency by doing certain things, which I'm certainly going to cover. So how does the mitochondria create energy? Or how does it fuel us? Well, it all starts with electrons, it needs electrons, there's the electron transport chain, which generates ATP. So we need to put electrons into our electron transport chain. And electrons come from many forms, not just food. So yes, food ultimately breaks down to electrons, hydrogen, and the hydrogen contains electrons and protons. So carbohydrates have less hydrogen ions than what fat does so fat, too much longer molecule, it has more hydrogen ions than a carbohydrate. So a fat molecule contains more electrons, it has more electrons, it can send down the electron transport chain and produce more ATP. So we can generate more energy from fat carbohydrates doesn't have as many protein has a bit more it's, it's not much. I mean, in terms of energy equivalent, it is the energy equivalent to carbohydrates. So yes, the fat does prevail in terms of the number of electrons and the protein, yes, similar to carbohydrates. And yes, what we do we extract electrons from these food sources. So these food sources ultimately break down to Acetyl-CoA, and Acetyl-CoA goes into the Krebs cycle. And the Krebs cycle, also known as the TCA cycle, the citric acid cycle, that whole cycle is essentially wanting to make sure we've got the right hydrogen attached to the carbohydrate to the carbon. And so what it's doing is replacing the hydrogen in order to make sure that we've got the right hydrogen to be feeding into the electron transport chain. So I spoke about this in a previous episode in relation to deuterium, which is an isotope of hydrogen. So an isotope it's similar. It's the same, but it's got a different molecular weight. So with deuterium, it's heavy, it's got an extra neutron in the nucleus. And that extra neutron makes it twice as heavy as protium. So protium is what we want. And the reason why I'm discussing deuterium in this episode on mitochondria is because carbohydrates tend to have more of the the deuterium, so they have more the deuterium bound to it. So when we consume excess amounts of carbohydrates, what we do is clog up that that Krebs cycle that's trying to replace the deuterium with protium. So yes, there is protium, majority, it's majority on the carbohydrate molecule, however, there is some deuterium, and depending on how, what sort of food you ate, whether it was highly processed, if it's more processed, it's going to contain more deuterium, and this will clog up the Krebs cycle. And so with the Krebs cycle, we only get to ATP generated from it, the rest of it comes from the electron transport chain, and that's where we produce a lot more ATP. So if we clog up the Krebs cycle, we produce very little energy from it. And then we're sending very little energy down the or electrons down the electron transport chain, and hence why a low carbohydrate diet works really well, because you're not clogging up the Krebs cycle. And what we can do is run the citric acid cycle efficiently get real protium down the electron transport chain, send the electron down the electron transport chain and pumping out the protons. And that is where we can then generate ATP with ATPase. And so what we need to do is really reduce our carbohydrates in order to run this cycle really efficiently. So this is why high-fat diets, low carbohydrate diets are really effective. And getting great results with people why people have got more energy is because fat is more deuterium depleted. It contains less deuterium a whole lot less deuterium, whereas carbohydrates contain more. And so when we consume excess carbohydrates, we are slowing down this cycle to generate energy. So I really didn't understand the keto diet and why it was so effective, until I understand understood this story around the mitochondria. And the impact deuterium has on the mitochondria and how it's like a real heavy, heavy molecule that just can't move through the cycle essentially, effectively, and it clogs it up, it builds up, it builds up, it's like a dam, it just keeps building up and it's not allowed. And eventually the dam spills over and spills over electrons, and they're not actually getting down to the electron transport chain and creating ATP, which is the energy our cell uses. So the number one takeaway is to reduce carbohydrates really minimise carbohydrates, you want to increase fat consumption, because we can generate more efficient energy through fat burning. So yes, we prefer fat in terms of being driving and efficient mitochondria, we really want to consume more fat, we need protein, we need protein because it's the basis of life. It's the building block of life. So we need to be out we need the protein, the essential amino acids in order to make things so we want to consume protein, high fat so the I guess a monitor amount of protein, high fat, really low carbohydrates as low as you can get them and this is includes fruit because the other thing I didn't realise is that fruits rich in deuterium. So not only highly processed foods are rich in deuterium, he also have fruit that's really high in deuterium because what plants do through photosynthesis so deuterium naturally resides in the environment at 150 parts per million thereabouts. And so the plant is taking in deuterium via water. So the plant what it does is it sends the deuterium when it's doing photosynthesis, it sends the deuterium to the fruits or to the tubular vegetables. And so the vegetables, the tubular ones, such as potatoes, sweet potato, pumpkin, or these beetroot carrot. They're all really high in deuterium. So yeah, they're great for young kids who need to grow. But for adults that can't use deuterium as well as kids because we use deuterium in our structure. It's bound heavily to collagen and this is why adults shouldn't be consuming large amounts of collagen. So this is big collagen fad that's going on at the moment really pushing collagen for skin health, but in actual fact, it's really slowing down energy production within the system. And ultimately, when our energy system no longer works, we die, we don't survive anymore. And so it's a really a story around mitochondria. And then with fasting fasting helps us generate more efficiently because we're not clogging up our system, we're slowing the system down, we're not putting too much fuel in the system. And when we don't put too much fuel into the system, the system gets more efficient. And this is why fasting and intermittent fasting is producing great results for people is because of the mitochondria story. And secondly, because you're forcing your body to burn fat and fat has really low deuterium content. So this is starting to piece together a puzzle that I couldn't quite ever get my head around because I just didn't understand it until I understood this picture around the mitochondria function. I knew about the mitochondria, but I had no idea about deuterium, the isotope, the hydrogen isotope, I thought water was water. I thought hydrogen was hydrogen, I didn't realise there was different elements of hydrogen that would could affect our health so much. So reduce carbohydrates, encourage fasting, so have periods of fasting to improve efficiency, reduce carbohydrates, improve efficiency, eat more saturated fats, so up your fats, polyunsaturated and saturated fat really, really good to drive mitochondria efficiency. And those fats, you want to make sure that they're not heavily processed, such as like not having margerine as a fat, choosing butter over margarine. So the less processed it is, the better it is for you. Ghee is a fantastic form of fat. And then you've got all the taro, which is beef fat. And then you've got lard, which is pig fat, all these fats are actually really good fuel for the body. The Sherpas in the Himalayas, how they climb the mountain is with ghee, they just consuming ghee, they also and I haven't mentioned this, they're also extracting electrons from the earth, the earth, so the earth is negatively charged. And so when we Earth ourselves where we put our bare foot to the ground, or our palms to the ground, we actually take in electrons from the earth, so the earth negative charge, and so we can get electrons through earthing. This is why when you're walking outside and walking around with bare feet, you won't feel as hungry or you won't feel the need that you need to get energy from food that will be lessens. So if you want to eat less, spend more time outside and outdoors, barefoot in sunlight, because sunlight is it really helps power the mitochondria. So it's particularly the infrared light. So the infrared light is really important. And that's the heat part of sun so that the heat the warmth, you feel that heat is infrared, we can't see it, but we feel it, it's the warmth and that that infrared light helps charge separate water within our body to create easy water. And that's another way when we charge separate water, we create protons and electrons, positive and negative charges. And what is the battery have a positive and negative charge, but it needs infrared light to charge it up. And so we can charge up the water in our body. And then we don't need to eat as much. So if we're getting sunlight and getting the infrared light, we still need UV light. But if you want to get the infrared without as much UV, well then obviously the morning the very morning sunlight is the best, it's got less UV light. But we still need UV light, we need UV light to synthesise vitamin D and vitamin D is critical for mitochondria function. And so in actual fact, we need the broad spectrum of light, the full spectrum of light, the non-visible and the visible spectrum of light. So ultraviolet light is part of the non-visible spectrum. Infrared is part of their non visible spectrum. And we need them both to support the mitochondria to drive the efficiency of the mitochondria so that it's getting more electrons. So when we get infrared light, we get the phase separation of water and we excite that recreate a battery effect. And all the water in our in us is powering this as well. And so getting sunlight getting the infrared light, making sure we're having water in our body, we're not dehydrated, and if we eat fat, we actually produce more metabolic water. So how cool is that? So we eat fat not only gives us more electrons that we produce more water from fat, so we produce more h2o, deuterium-epleted h2o When we eat fat and is just amazing in terms of getting energy creating more deuterium-depleted water and really helping our body then drive more efficiency, more efficiency of the mitochondria getting it working better for us. Now some of the other really important things that helped with mitochondria besides getting light. So making sure you get the infrared light and the UV light, we need the UV light, we want to make sure we get produced melanin melanin in our skins. And that's what is provides us the protection from the UV light, it actually bounces off the UV light, but it absorbs all the infrared those spectrums that aren't UV into our body, it bounces off the UV, and we still get the UV that we need in order to help the body synthesise vitamin D. So you can see how all nature's working with us together to actually create a really efficient system. And if we utilise by getting regular sun exposure throughout the day, so getting morning sun, and the morning getting the morning sun helps protect us more during the midday sun, but we need the midday sun we do. It's incredible how we need it for dopamine, we need a dopamine production. And so you've probably heard about dopamine. Dopamine is that reward and recognition neurotransmitter. It's what we look forward to we get that anticipatory sort of response, which is a build up of dopamine in order to get something so we if we're like, if we're thinking about food, for example, and where we're going to eat, the dopamine will start to build up and start to accumulate and will give us the motivation. So dopamine is like that motivation to desire something, something that we want, we need UV light to create the dopamine. So it's a full light story. We need the full spectrum. But we again, it's finding the right amount, depending on your skin type and where you are in the world. So I'm not saying spend all day in the sun, do it wisely. Get the morning sun.

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Anthony Hartcher: 17:33

Get the infrared light, then that's going to build up some more tolerance to the midday sun, and then just get five minutes in the midday sun. And that five minutes is enough. what the science says is we need at least 30 minutes of the UV light per 30 minutes per week. Okay, so that's really a day less than five minutes a day, four minutes a day in the midday sun. So make sure you get that morning sun get the infrared light so that we actually create that battery effect through splitting water. And we can generate energy through the splitting of water through our batteries when we separate water. And that requires infrared light. And so we want to make sure we're hydrated as well, we want to eat less carbohydrates so that we're sending more efficient fuel into our body that we can then produce more ATP, ultimately more energy, we then want to get cold exposure. Because what happens with the electron transport chain, a chain of protein to get those cytochromes together protein molecules together. And what can happen is separation can happen between the cytochromes and electrons leak out through the cytochrome. And in order to keep that coupled, if we get cold exposure, it provides like a compression not only the body compresses it, the mitochondria are the cells compressed, but also the mitochondria compresses. And it gets that electron transport chain coupled and we get good flow of electrons through this electron transport chain, maximising ATP production. So getting regular cold exposure is really good for us. So doing this on a regular basis, and it's getting to a point where it's uncomfortable. So this is why it's so healthy to be uncomfortable at times, not to the point where it's uncomfortable, uncomfortable uncomfortable that you're like you know, you go into hypothermia. It's more getting too encouraging that shivering in the body. So whatever temperature gives you that shivering, and obviously you will get more cold-adapted the more cold exposure you get, but it can be just going outside on a relatively cold day and wearing less layers and spending a bit more time outside and feeling the cold actually feeling cold is good. We want our muscles to shiver. We want to create that thermogenic Genesis in our brown fat So we want to drive the mitochondria, and work at and to get that coupling effects of the electron transport chain. So we can really create a strong, efficient mitochondria. So getting regular cold exposure is really helpful as well. The other part is the sleep to obviously do the restoration, the repair work, so we need our sleep to repair the mitochondria. So making sure we're getting a good night's sleep is really important to repair the mitochondria. And the other part of this is exercise as well. Because when our body's forced to, you know, create energy or more energy, and there's, there's like stress demands to create more energy. So it's a stressor on the body, what we call hormetic stress. So this is an actual stress on the body. And it's, and we're designed to get these hormetic stressors such as the cold exposure, or the high exposure, or in this case, the activity exposure. So that heightened activity for a period of time gets the body to create energy. And of course, the body's gonna then drive efficiencies around creating that energy. Because you're asking more of it, you're saying, well create energy is going well, yeah, I've got to create more, more and more and more. And I've got to get fishing at this because you're asking you more. And so regular exercise really helps with driving that mitochondria efficiency. So on the exercise, making sure we're doing that regularly. Look, it doesn't need to be everyday high intensity training, but regular activity so that you're creating an extra demand on the body beyond the resting metabolic rate. So just creating that spike in demand through whether it'd be walking, or it could be high-intensity training, but actually creating an additional demand on the body or a hormetic stress on the body, just like we did with the cold exposure, saunas, for example. So exercise, the other thing, good thing about exercise is it's going to help drive out deuterium. So yes, we will build up some deuterium and deuterium becomes a problem. When it's in excess. It's just like anything in excess. We don't want excessive amounts of insulin, you've probably heard of insulin insensitivity, or excessive insulin, your doctor might have mentioned excessive insulin production. We don't want excessive insulin production. We don't want excessive of anything, and we don't want deficient of anything. We want the Goldilocks principle of just right. So yes, deuterium is going to get into our system. But we've got ways of eliminating deuterium and stopping at accumulating so one of the ways is not to eat excessive calories are not to eat excessive carbohydrates not to eat excessive fruit, or not to eat excessive, starchy vegetable consumption, that's going to minimise the amount of deuterium coming in. But when there is inadvertently deuterium going to come in through your drinking water, right, when you drink water, you're going to be drinking two drops per liter of deuterium in that water. And so our body has got a mechanism to get rid of it, we get rid of it through our feces, and guess what loves deuterium, flies. They want it for the rapid development and so that they can replicate and keep procreating so that they stay alive in this world. And they can continue to feed flies and reptiles and lizards and things like that. And so it helps feed the food chain. And the other thing is our gut bacteria in our stomach, so our gut bacteria also likes deuterium. So it uses deuterium as fuel to produce some of the beauty rates and the appropriate eights that out then we use that are better fuel for us. So it's really incredible how bacteria helps us break down something that in excess is, is dangerous to us, really, because it's really going to slow down mitochondrial function and affect our ability to function and affect our ability to run our systems such as the immune system and keep away of the nasties, the viruses and bacteria and yes, the viruses love deuterium. And so when we've got excessive amounts of deuterium, it finds our way into our saliva, and the viruses will have an affinity to hot rich deuterium saliva. And so if we have depleted or healthy levels, so healthy levels of deuterium in our body is around like diseases not found at less than 130 parts per million in your body. No disease greater than so in our will typically have somewhere like where most people lie is somewhere between 140 and 145 in the environments between 150 and 155. And so yes, we have this ability to deplete it and the more we can deplete it and keep it down in our system. Of course, we're going to produce more efficient mitochondria and have more energy. On top of that, we're going to significantly reduce the risk of getting sick and getting any type of disease such as cardiovascular disease, or Alzheimer's or dementia. So this ties into mitochondrial function ties into heart disease, dementia, Parkinson's, autism, t's been linked to autism. And so the more we can ADHD is another one that's been linked to ADHD to poor mitochondrial function. So the more we can focus on getting this mitochondria working for us, by keeping the deuterium down, and the way we do that, is through getting regular bowel motions, sweating. So that's where exercise and Saunas are really helpful. Sweating out will sweat out the deuterium. Breathing, so making sure we're breathing well, effectively and getting. So we breathe out deuterium, we're breathing oxygen. And so that's another way and we get it out. So breathing exercises can be really helpful for reducing deuterium, I mentioned exercise sauna. Also, another way to deplete it is through cold exposure. So cold exposure really helps drive that mitochondrial efficiency helps it get rid of deuterium. So it's really helpful to get more cold exposure up not only to improve the efficiency of the mitochondria in terms of coupling of the cytochromes, but also to get rid of deplete deuterium. And guess what else really helps with sun exposure. So with those around the equator, they've got lots of sources of deuterium around them, such as coconut water. And all these fruits that are available, all these tropical fruits that are rich in deuterium, so the people living around the equator, but they the benefit they have is lots of sun exposure. And so they will deplete it through the if they get the sun exposure, they will deplete deuterium. So it's really, really important to get our sun exposure, get our cold exposure, get our hot exposure, move our body and really making sure we're getting our sleep to drive the mitochondria. So it's really a holistic approach that's really going to get your mitochondria working well. The other thing that I need to mention, because it's really important is that in the mitochondria, there's a oxidation reduction oxidation reduction reaction that's happening through the mitochondria through the electron transport chain. So there's a constant process of oxidation and reduction, that to get that nice flow between oxidation and reduction means that we need to be in a very centered state. So when we're in our real oxidative state, such as when we're overly stressed, or you know, we're not getting the relaxation time to do the reduction, we are out of balance. And so this is why it's really important to have that supportive lifestyle. And in terms of mindset, having a real balanced mindset. And I've spoken about achieving a balanced mindset, and not having a polarised point of view or a polarised judgment on someone, that polarisation creates an imbalance in the body and will find its way down to a cellular level, where the cell can't do the redox reduction well enough, and it just finds itself in an oxidative state. And it's not doing the the nice flow of electrons down the electron transport chain. And so we're, we're losing electrons. And this creates decoupling of the cytochromes, which I mentioned before, and how cold brings the cytochromes together, and allows the nice flow of electrons to maximise the amount of ATP generated, we get the decoupling when we've got the imbalance between oxidation and reduction, and that can come when we're judging people when we're resenting people. Or when we're feeling that we're the best in the world. We've got too much pride about us, and we look down on others, and we've got excessive pride, and we're not being ourselves. When we're our authentic selves. That's when we've got that nice balance of the autonomics, which allows that nice balance between oxidation and reduction at a cellular level down to the mitochondria level. So we need to have that balance mindset, we need to if we're feeling like we're judging someone, then we need to look at, okay, what am I judging them for? We need to look for the benefits of what we're perceiving as a negative trait that or something they've done towards us. If we have that perception, then we need to look at the benefits. If we think it's a bad thing that they've done, we need to see the benefits to get the balance autonomics we need to look at when we've done it to own it in ourselves so that we no longer have that judgment in others. So to actually own that trait in ourselves, own it within ourselves see the benefit of it if we think it's a negative trait, or if we think it's a positive trait to see the downsides of the trait, to balance the mind to balance the mind, which balances the autonomics, which balances us at a cellular level, and allows that flow of electrons down the electron transport chain, which maximises ATP production. So I've shared a lot. And I've shared it in a holistic context, which is really important because we don't want to lose sight that this is just a low carbohydrate story. Oh, this is just a fasting story. Yes, fasting helps, calorific reduction or restriction helps, yes, low carbohydrates helps, but it means we need to consume more fats, it still means we need to consume protein, we also need to then have that supportive lifestyle. There's no point of doing the intermittent fasting, well, doing the low carbohydrate, well, if we're not sleeping at night, because we're resenting someone, we don't like someone, and we're judging them. If we're doing that we're not getting a good sleep at night when not doing the restoration to the mitochondria at night to allow it to then perform the next day. So we need to do all these things, we need to you know, we need to move our bodies in order to create efficiencies in the mitochondria, we need to get that regular cold exposure. So yes, we need to get uncomfortable. And we need to get comfortable with being uncomfortable. hormetic stress is good for us. We just don't want it to be around forever, that we can't cope with it. But having enough that Goldilocks not too much, not too little just right. So this is a journey. And again, this is why I'm not sort of being really prescriptive around how many carbs carbohydrates to protein, it's just reducing what you're currently having. So that you're encouraging metabolic flexibility, and so that you're going to be switching between burning carbohydrates and fats. And over time, you'll be able to reduce it at your pace that you can do it at. That's why I'm not saying that you've got to overnight do 50, I can only consume 50 grams of carbohydrates. If you just slowly start minimising your carbohydrates, and then just slowly reducing your calorie consumption on a daily basis. It's easy to do. And so I'm always doing the steps. I'm stepping, stepping in all the time. So I was doing calorific restriction by just eating less per day. So reducing the amount I ate per meal, but I was having three meals a day. And yes, I was doing a variation of time-restricted feeding, such as probably on average during about 14 hour fast. And a 12 hour eating window, that was probably the average. And now I've cut three meals a day down to two meals. So I'm just progressively and then I've increased the fasting period. So the fasting periods gone up to 16 hours, I'm eating within an eight-hour window, but only two meals. And so I'm just slowly, methodically and then I'm playing around with exercise. So for example, I love exercise. And I'm seeing how much the performance of my exercise being affected by the calorie reduction. And so I'm playing around with how many calories do I need for the amount of exercise to be able to perform well, because I want to perform my exercise well. I'm always striving to achieve goals around exercise. So I'm playing with this. And what I found is pulsing works really well. So if you're reducing carbohydrates, you're doing a bit of caloric restriction, you're doing a bit of time restrictive feeding, what you want to do is then have a day where you're not doing it, or two days of not doing it. And so it's like that, then introducing the five and two, for example. So you have five on days where you're doing that, you know, for me, it's two meals a day and 16-hour fasts, something like that for five days, a week. And then two days, I'm just going back to three meals and not doing a time-restricted feeding. And what I'm finding is that pulsating is working well with the body. So because the body wants that flexibility wants to be able to do both. And again, we can lose efficiencies when we're not using something so it's that use it or lose it principle. So I'm not encouraging for you to go all out 100% all out on just keto, low carbohydrates, low deuterium foods, time-restricted feeding, cold, all that sort of stuff. Just gradually introduce parts of what I've mentioned. It could be just getting so each morning I'm getting the morning sunshine and that's working well. I'm loving getting that morning rising sunshine, getting a bit of thinking time, watching it rise, getting my body exposed. So I got my I get my body exposed in the morning, I can tolerate a whole lot of UV light during the midday, which is fantastic because I'm able to, you know, produce dopamine, which gets me the results that I want in my business and in my life. So it's really important that we find this nice balance that works for you. So start small and build on it, work on it, start in the area whether it be light, just getting more light exposure, or whether it be just looking at reducing the amount of deuterium that you're eating, I've just produced a blog post, which I can attach to this. I can attach the blog post to this. So you can look at the deuterium or the deuterium low foods. And then how did you to deplete deuterium. So I can include that blog post in the show notes. Yeah, so just start looking at these little ways. In terms of like sauna, what the studies are saying is 57 minutes per week, so 57 minutes per week, of a 90-degree plus sauna. So around that 90-95 degrees, 57 minutes per week. So you could do three to four sessions of 10 to 15 minutes in terms of cold 11 minutes per week and having that temperature somewhere, well, it's a temperature that makes you shiver. So it's so what you want is get that gasps upon entering the water or, you know the exposure of colder air outside that gasp, Uh it's cold. And then you want to stay in it long enough just to feel a bit of a shiver, not you know, shivering for hours, but just getting it getting yourself to the point of shivering and then you'll find you build up more brown fat, you get more cold-adapted and you can last longer in the cold, you'll be able to find that you'll tap to the sauna to so yeah, so just doing that 57 minutes per week in the sauna, 11 minutes in the cold exposure, the in terms of UV light, I mentioned, it's 30 minutes per week of UV light. So that's the midday light that you want to get a minimum amount of and obviously work up towards the infrared light. Well, if you get the sunrise, then you could get the first two hours of sunrise because that's got really low UV. So you could even start with just an hour just getting that first sunrise for the for the hour go for a walk at sunrise and maximise skin exposure to the sunrise. So maximising your skin exposure to the sunlight. And that also applies to indoors. So non-native EMF such as those coming from screens has such as for mobiles, you want to minimise the exposure of the body to them. So this is why I wear the blue light blocking filters on the you know the glasses, and then I've also got the filtering on the screen. And on top of that, I'll generally wear more clothes so that I'm protecting my skin is protected because our skin also has these sensors, right? So it senses light and it senses non-native EMF, non-native EMFs are disruptive on our time system in terms of our clock, our circadian rhythm, and the clocks within our body. So in terms of the way in which the systems interact and function, and the communication between systems can be affected by non-native EMF. So really minimising that non-native EMF exposure will also help with the harmonious harmonious discussion that the organs have a need between one another. So that's really in this session. I mean, I could talk for hours and but I'll I'll have another session, there's going to be a lot more sessions on this as I dig deeper into mitochondria health, into quantum health, and how you can really up your health, health up to the next level. So we're going to the next level we've got but below that atomic level, we're at that subatomic level where we're talking protons and electrons and photons. Photons is what light sends to us. So particles of light. And we're going to do a lot more of this year of this in 2024. Because I'm really wanting to up your health, I'm upping my health. I've as I was sharing all my changes, I've actually written a blog, which I can share that in the show notes of this episode, blog around the benefits the results that I've achieved within this two months of doing this. So two months of doing the hot-cold. I've only done the diet for about two weeks, one week, just over a week now. And significant changes in terms of cholesterol, blood glucose, blood pressure, weight loss, weight circumference loss, yes so everything's going in the right direction as a result of doing this. Energy has had its highs, and also I've had its lows but then I've realised that's when I've introduced a bit more carbohydrates that picked me up, so I'm finding that nice pulsing that works for me. So I've got a more steady energy. So I did hit a real low with energy after a bit of time. So I had that good energy for a while. And then I was having too much demand on the body and not enough energy coming in from sunlight, from water, from food, from the earth so, I didn't have enough electrons. So I'm finding that nice balance between my demands for ATP, and the body uptaking electrons to create more ATP. So that's it for today's episode on the mitochondria and how to power up your cells and power up your life so that you've, you go to the next level, the next orbital, the next level of healthing up. So I really appreciate you listening in. I'm running a course this year, which I'm launching at the beginning of the year. I also share links to that in the show notes. It's the Holistic Mind Mastery program, 12-week program, it can be done you know, it can be done remotely put it that way. And so it is predominantly a remote program. But if you're around the eastern suburbs, there'll be elements part of it that is done face to face, but those doing it remotely won't miss out on anything, it's probably just more the getting the early morning sunrise, getting the ain't doing that together. And yet, so just getting together if you're around the eastern suburbs, but if you're remote, you can still do the program because the program is actually built for people doing it remotely and it's holistically so everything that I talked about, it's a holistic program to really help mind mastery so that you can ultimately master your life. So that's it for today's episode. Really appreciate you tuning in. It's New Year's Eve. I hope you have a fantastic New Year's Eve for me when I'm recording this. However, when you're listening to this, it certainly won't be New Year's Eve. So I hope you've had a great start to the new year and looking forward to enlightening you in 2024 and really helping you health up. Thank you.

Podcast Disclaimer: 42:18

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