How do we make energy?

You already know that you need to eat in order to have energy. The food you ingest gets broken down inside your digestive system so that it can be used by your body. But where does it go from there? How do the cells in your body use that digested food?

Our gut microbiota plays an important role in the harvest, storage, and expenditure of energy obtained from your diet.

Microbes in your gut break down foods to produce metabolites and short chain fatty acids (SCFAs). These SCFAs fuel our gut cells, dampen inflammation, heal the gut, and play many other roles such as influencing insulin sensitivity, energy production and immunity.

In your gut, there are cells next to where the gut microbiota reside which are ready to take up these metabolites with their mitochondria and convert it into a molecule called ATP (adenosine triphosphate), the energy currency that the cells in the body can use.

Gut microbiota communicate with mitochondria via short chain fatty acids (SCFA).

What are mitochondria and what do they do?

Mitochondria are our cellular powerhouses – they take larger molecules, like carbohydrates and fatty acids, and break them down to produce energy the cells can use. That energy source is called adenosine triphosphate (ATP).

Mitochondria function as batteries that produce more than 90% of the energy in your body’s cells.

Mitochondria are really important in high-energy demanding organs such as your heart, liver, muscles and brain.

How do you make your mitochondria more efficient?

Get at least 30 minutes of activity daily. Physical exercise is the best way to increase your oxygen intake, critical for mitochondria’s Krebs cycle (energy conversion processes).
Eat 2-3 meals, within an 8-10 hour window. Limiting your intake to an 8-10 hour window can allow your body to remove damaged mitochondria and trigger production of new mitochondria.
Eat fewer calories. Calorie reduction is a well-known method for lowering the production of free radicals and improving mitochondrial function.
Eat a variety of veggies. Phytonutrients are responsible for the vibrant colours found in fruits and vegetables and provide essential vitamins and minerals. Load up on leafy greens and sulphur-rich veggies, like cauliflower and cabbage, which will also help your body produce glutathione which many call the ‘mother of all antioxidants’ due to its essential role in cellular health.
Boost dietary nitrate: green leafy vegetables, but especially beetroot. Nitrates can improve performance to increased efficiency of the mitochondria that power our cells.
Any vegetable is a good vegetable so you can’t really go wrong here (with the exception of potatoes) but focus on dark leafy greens such as spinach, kale, bok choy, broccoli, Swiss chard, and romaine lettuce. And make sure you are getting at least five servings a day.
Eat antioxidant-rich foods with resveratrol like dark chocolate.
Protein is rich in amino acids like glutathione that protect the mitochondria. It is important to remember with protein that quality is as important as quantity and that you are getting it from a variety of sources.
Eat quality protein like grass-fed beef and pasture-raised eggs, these contain key nutrients including L-carnitine and creatine, which are both vital for supplying energy to mitochondria.
Protein sources include: red meat, fish, poultry, beans/lentils, nuts, seeds and eggs.
Ditch the carbs like white bread, pastries and pasta. Simple carbohydrates like white flour and rice are quickly converted to glucose once digested. Your mitochondria function better on a low carbohydrate diet as they are able to increase energy levels in a stable, efficient, long-lasting way. Don’t force your precious mitochondria to burn junk.
Omega-3s and alpha-lipoic acid improve mitochondrial function by boosting respiratory enzymes.
Reduce stress with relaxation techniques. Stress hormones can alter mitochondrial function.
Prioritize getting 8 hours of sleep every night. A good night’s sleep protects the brain by allowing it to clear the waste byproducts, which are harmful to the mitochondria in neurons.