The mitochondria powers every cell we have, no matter what job that cell does in our body. Metabolic dysfunction is something I see more and more, especially now that I exclusively coach women. I'm passionate about helping women eat and move in ways that support their mitochondria, it's the matrilineal line that we should protect and preserve to really honor the women that came before us.
What happens to us when our mitochondria's aren't operating at full capacity is metabolic dysfunction. This can present in the forms of weight gain, anxiety, brain fog, fertility issues, inability to sleep restfully, and other troublesome symptoms that make thriving, impossible.
Modern life is not kind to our mitochondria, but there are things we can do to serve our cells, and truly feel our best.
We have a few levers of control in our daily lives; what we eat, how we move, and what we think about.
Today, we are going to talk about what we eat!
Everytime you eat, it's the opportunity for you to communicate with your cells. The substrates in the foods you eat support the cells function--and the more we learn about what cells need to function optimally, the more we keep getting brought back to eating a whole foods diet.
It's a radical act, and a rebellous one to eat mostly whole foods. The modern American food landscape is full of processed, packaged, subprime "foods". Recognizing that as a reality, is the first key to you really serving your mitochondria so you can look and feel your best.
Not all packaged foods are health-detractors, some will absolutely help you reach your goals. Covering what you should eat from a package is short and sweet--what comes out of a package should be a high quality, mostly single ingredient food. When you check the nutrition label if the sodium, saturated fat, and added sugars are all under 20% of the daily value--it's a processed product that you can use sparingly to help you reach your goals, and of course, enjoy what you eat!
I certainly use a high-quality protein powder to supplement my protein intake, but this is a processed food that passes, and I'll tell you why!
It supports a goal and although it's processed, it's mostly processed for digestability--not to enhance the flavor, texture, or keep you coming back for more. Whey Isolate powders or Pea-Protein Plant Based Powders are your best bet. Whey Isolates are tolerated well, even with people who have trouble with lactose (Hi, it's me!), and pea proteins are great for gut-diversity; and because it is processed it's bio-available and your body will use it readily for recovery, repair, and muscle sparing--all important things as we age! Your muscle is a huge part of your metabolism--more on that later.
So while you will find a high-quality protein powder in my diet, you won't find much else packaged. My diet is oriented around 3 standards: Protein, Produce, and Portion-control.
Aiming for 30-40g of protein in your main meals, coupled with some produce (for fiber and antioxidants) and portion control--this is the recipe for you looking and feeling your best.
So, what foods are good to include? All whole foods are welcome, but if you want to support your cells and their metabolic function, and in turn your metabolic function, here are some great recipes you can use to reach the goal of protein, produce, and portion control! Breakfast:
https://www.avatarnutrition.com/blog/recipes/breakfast/pumpkin-pie-spice-overnight-oats https://www.skinnytaste.com/carrot-banana-protein-smoothie/ https://realfoodwholelife.com/recipes/protein-chia-pudding/#recipe Lunch/Dinner:
These are just some examples to help get you started and give you some inspiration!
I also want to give you a few lists to work off of. This is a pretty comprehensive list, because I want you to really see how much diversity, variety, and choice you have! If you're a woman and 30+, these foods should be the majority of what you're eating if you want to power your mitochondria and your metabolism! Proteins:
Chicken Breast: Skinless chicken breast is very low in fat and high in protein.
Turkey Breast: Similar to chicken breast, it's low in fat and high in protein.
Fish: Many types of fish are lean, including cod, haddock, and tilapia.
Shellfish: Shrimp, crab, and lobster are low in fat and high in protein.
Egg Whites: The white part of eggs is almost pure protein.
Low-Fat Dairy: Skim milk, low-fat yogurt, and cottage cheese are good sources.
Lean Cuts of Beef: Look for cuts like sirloin, tenderloin, or eye of round.
Pork Loin: This cut is relatively low in fat compared to other pork cuts.
Vegetables:
Broccoli: High in vitamins C, K, and A, as well as fiber and folate.
Cauliflower: Rich in vitamins C and K, folate, and fiber.
Brussels Sprouts: Packed with vitamins K and C, folate, and fiber.
Cabbage: Contains vitamins C and K, folate, and fiber.
Kale: A superfood with vitamins A, C, and K, calcium, and fiber.
Collard Greens: High in vitamins A, C, and K, calcium, and fiber.
Bok Choy: Contains vitamins A, C, and K, calcium, and fiber.
Radishes: Provide vitamin C, potassium, and fiber.
Turnips: Good source of vitamin C, fiber, and potassium.
Arugula: Rich in vitamins A, C, and K, as well as calcium and folate.
Spinach: High in vitamins A, C, K, iron, and calcium.
Kale: Rich in vitamins A, C, K, and calcium.
Lettuce: Varieties like romaine and iceberg provide vitamins A, C, and K.
Swiss Chard: Packed with vitamins A, C, K, and magnesium.
Bell Peppers: High in vitamins A and C, fiber, and antioxidants.
Cucumber: Contains vitamins K and C, and is hydrating due to high water content.
Tomatoes: Rich in vitamins C and A, potassium, and lycopene.
Zucchini: Provides vitamins C and A, manganese, and fiber.
Asparagus: High in vitamins K, A, and C, folate, and fiber.
Green Beans: Contains vitamins A, C, and K, fiber, and folate.
Eggplant: Rich in fiber, vitamins B1 and B6, and potassium.
Onions: High in vitamins C and B6, folate, and antioxidants.
Garlic: Contains vitamins C and B6, manganese, and antioxidants.
Celery: water-dense, high in fiber, good source of vitamins A, C, K, and folate, as well as minerals like potassium and calcium.
Mushrooms: provide essential nutrients such as B vitamins (riboflavin, niacin, and pantothenic acid), vitamin D, and minerals like selenium, potassium, and copper.
Okra: contains antioxidants such as quercetin and catechins, which help protect cells from damage.
Snap Peas:are a good source of dietary fiber, which aids in digestion and helps maintain a healthy gut.
Snow Peas: rich in antioxidants, including vitamin C and various phytonutrients, which help protect cells from oxidative damage.
Leeks: itamin C in leeks boosts the immune system and helps the body fight off infections.
Fennel: Fennel provides vitamins C and K, as well as potassium, calcium, and manganese.
Artichokes: one of the richest dietary sources of fiber, which aids digestion, promotes fullness, and supports a healthy gut microbiome.
Endive: Vitamin K in endive plays a crucial role in bone health by aiding in calcium absorption and promoting bone mineralization.
Jicama: an excellent source of dietary fiber, which supports digestive health and helps maintain regular bowel movements.
Kohlrabi: provides vitamins C and B6, as well as potassium, manganese, and small amounts of other vitamins and minerals.
Rutabaga: contains antioxidants such as beta-carotene and other phytonutrients, which help protect cells from oxidative damage.
Scallions (Green Onions): good source of vitamins A, C, and K, as well as folate and other B vitamins.
Shallots: contain antioxidants such as quercetin and kaempferol, which help protect cells from oxidative damage.
Summer Squash: low in calories but rich in vitamins and minerals, making them a nutritious addition to meals.
Fruits:
Citrus Fruits (Oranges, lemons, limes, grapefruits, tangerines): Citrus fruits are typically known for their bright colors, tangy flavors, and high vitamin C content. They are often eaten fresh, juiced, or used in cooking and baking.
Berries (Strawberries, blueberries, raspberries, blackberries, cranberries): rich in antioxidants, vitamins, and fiber.
Stone Fruits (Peaches, plums, nectarines, apricots, cherries) : Stone fruits have a large pit or "stone" in the center. They are juicy and sweet, with smooth or fuzzy skins. Stone fruits are enjoyed fresh, dried, or used in pies, jams, and preserves.
Tropical Fruits (Pineapple, mango, papaya, guava, kiwi): often juicy and sweet, packed with vitamins, minerals, and antioxidants. Tropical fruits are enjoyed fresh, blended into smoothies, or used in salsas and desserts.
Melons (Watermelon, cantaloupe, honeydew, galia melon, casaba melon): melons have a high water content, making them hydrating and refreshing, as well as help contribute to your water intake overall.
Pome Fruits (Apples, pears): full of fiber and antioxidants.
Tropical and Exotic Fruits (Dragon fruit, star fruit (carambola), passion fruit, lychee, persimmon.)
Fats:
Avocado: Rich in monounsaturated fats, which are beneficial for hormone production and overall health.
Almonds, Walnuts, Chia seeds, Hemp seeds: rich in omega-3 fatty acids and other essential fats that support hormone production and reduce inflammation.
Olive Oil/Olives: source of monounsaturated fats and antioxidants that support heart health and may help regulate hormones.
Salmon, Trout, Sardines: rich in omega-3 fatty acids, which are crucial for hormone production and reducing inflammation.
Coconut/Coconut Oil: contains medium-chain triglycerides (MCTs) that can support hormone balance and provide a quick source of energy.
Flaxseeds: high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports hormone health and reduces inflammation.
Dark Chocolate (70%): contains healthy fats and antioxidants that can support hormone balance and improve mood.
Brazil nuts: one of the richest food sources of selenium, a trace mineral that plays a crucial role in antioxidant defense, thyroid function, and immune health. Just one Brazil nut can provide more than the daily recommended intake of selenium.
Starches/Grains:
Quinoa: a complete protein, rich in fiber, and packed with vitamins and minerals such as iron, magnesium, and folate. It supports energy levels and helps maintain stable blood sugar.
Oats: high in soluble fiber, which can help lower cholesterol levels and improve digestion. They also provide complex carbohydrates for sustained energy.
Brown Rice: whole grain rich in fiber, vitamins, and minerals such as manganese and selenium. It supports digestive health and provides sustained energy.
Sweet Potato: rich in complex carbohydrates, fiber, vitamins (especially vitamin A), and antioxidants like beta-carotene. They support immune function and overall health.
Buckwheat: gluten-free whole grain rich in protein, fiber, and minerals such as magnesium and manganese. It supports heart health and provides sustained energy.
Barley: high in fiber, particularly beta-glucan, which supports heart health and digestive function. It also provides essential vitamins and minerals.
Sourdough: great for your gut, fermentation increases the bioavailability of nutrients in sourdough bread, such as B vitamins, minerals like iron and zinc, and antioxidants.
Food is where I started because beyond what we think about, it's what we engage with the most. What we think about is a big topic that I can't wait to cover! I started with food because food is wonderful and complex in it's own ways, but because of science, we know so much more about how we can eat to support our metabolic health as women, and sharing what I know, and have lived, with these practical tips and ways to help you find ways to get these foods on your plates, is my passion.
Two other standards in my meals are protein and portion control. Portion control is as simple as using your hand as a guide. Your hand is a great tool because it's always with you, and it's congruent to your needs. If you're 6'0 your hand is bigger than someone who is 5'2!
Start with getting 1-2 portions of each in 3 main meals. If you find yourself hungry between meals, get another portion of protein and veggies in.
Notice how you feel--it may be a new experience to have such "loose" standards or "rules" around your food, but if you eat this way, you'll notice that your energy is more sustained, your hunger and full cues are more reliable, and you tend to have better digestion overall.
The good news is, this is easily adjusted, too. If you're low energy, it's a sign you need a few more portions of protein and carbs--so you add them in, and notice how you feel :).
The final element to eating for powering your mitochondria is eating enough protein.
The RDA given by the FDA is for preventing disease and deficiencies--not for thriving. Science hasn't established an upper limit for protein intake, meaning, even very high-protein diets don't produce negative health consequences. I encourage you to watch this if you're interested in a deeper conversation around high-protein diets and your health!
Muscle is an endocrine organ. Skeletal muscle is the largest organ in the body. Skeletal muscles are primarily characterized by their mechanical activity required for posture, movement, and breathing, which depends on muscle fiber contractions. However, skeletal muscle is not just a component how we get around in the world, but has been identified as a secretory organ.
There is a little science, but please trust me....it's worth knowing.
Cytokines and other peptides that are produced, expressed, and released by muscle fibers and exert either autocrine, paracrine, or endocrine effects that are classified as “myokines.”
The muscle secretome consists of several hundred secreted peptides. This finding provides a conceptual basis and a paradigm for understanding how muscles communicate with other organs such as adipose tissue (Fat), liver, pancreas, bones, and brain.
So what does this mean? It means that muscle tissue in itself is nutrient-sensing and helps us maintain metabolic health as we age. Having muscle, keeping the muscle we have, and eating enough protein to support those efforts, is what makes the difference between maintaining your metabolic health, and therefore your waistline, cognitive function, and general longevity.
Protein isn't just for the people who want to see muscle. Protein is for everyone. 1g per pound of your ideal weight is a great place to get to, and maintain.
Protein and the amino acids that make up protein, are the building blocks of muscles. They are essential for muscle growth, repair, and maintenance--but I think everyone knows that!
Protein also helps regulate enzymes and hormones. Many enzymes, which catalyze chemical reactions in the body, are proteins. They facilitate processes like digestion, metabolism, and cellular repair. Some hormones, such as insulin and growth hormone, are proteins or are made from protein components. Hormones regulate various bodily functions, including growth, metabolism, and reproductive processes.
Proteins transport molecules throughout the body, such as carrying oxygen in the blood (hemoglobin) or transporting fats (lipoproteins).
Some proteins store essential minerals like iron, helping to maintain mineral balance and support metabolic functions.
Proteins form the structural framework of connective tissues, maintaining tissue integrity and supporting organs and joints.
Protein is one of the most important parts of your diet to be focused on. Focusing on high-quality sources, and getting at least 1-2 palm sized portions at your main meals, is a surefire way to support your overall health, and invest in your longevity.
Food and how we use the knowledge we have around nutrition is the gift in the curse of the food landscape that is pushing us ever closer to sickness.
I encourage and invite you to reconnect with your matrilineal line and set a new standard for yourself: Protein, Produce, Portions :)
To look and feel your best--now, and in the future!
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