Mitochondria 101: The Powerhouses of Life

In Plain English, For Real People like you!

Introduction – Why You Should Care About Mitochondria

If you care about your energy, health, performance, longevity — or even if you’re just plain tired — then it’s time we learned about mitochondria. Don’t worry, I’ll keep the big words simple and the concepts crystal clear.

Think of this as "Mitochondria for Dummies" (but you're no dummy).

What Are Mitochondria?

• Mitochondria (say: my-toe-kon-dree-ah) are tiny little batteries and generators — your very own cellular power stations — inside nearly every cell in your body.

• They take food and oxygen and turn it into energy, in the form of a chemical called Adenosine Triphosphate (ATP).

• No ATP = No life. It’s that simple.

In short: More mitochondria, and better working ones, means more energy, better health, and a longer, stronger life.

How Did We Get Mitochondria? Inherited From Mum!

• Mitochondria come only from your mother’s side. You got all of yours from your mum’s egg when you were conceived.

• That’s because sperm don’t bring mitochondria with them — just DNA.

• This is why, when I’m assessing a person’s health, I pay closer attention to the health history of the maternal side of the family. Mitochondria have a profound effect on a person’s health and vitality, beginning from the moment of conception!

Mitochondria & Chlorophyll – A Fascinating Connection

• Plant cells have chloroplasts, which capture sunlight to make food.

• Human and animal cells have mitochondria, which do the opposite — they take food and oxygen and make energy.

• Both organelles are similar in structure and might have evolved from the same ancient ancestor (a sort of early bacteria).

• This could explain why red and near-infrared light (think: red light therapy) boosts mitochondrial function. Plants love sunlight. Turns out, we do too — at the cellular level!

What Do Mitochondria Actually Do?

• Make ATP (energy!)

• Regulate your metabolism

• Control cell growth and repair

• Help with immune function

• Detoxify waste products inside the cell

They're the engines of every organ, especially those that burn lots of energy:

• Brain

• Heart

• Liver

• Muscles

The ATP Cycle — How Energy Is Made and Used

Adenosine Triphosphate (ATP) is your cell’s main energy currency.

• When a cell needs energy, it breaks off one phosphate from ATP, turning it into Adenosine Diphosphate (ADP).

• This release of a phosphate releases energy that powers everything from thinking to muscle movement.

• The mitochondria then recycle ADP back into ATP using oxygen and nutrients.

It’s a continuous loop of charge, release, recharge — just like a power bank.

The Krebs Cycle – Your Body's Engine Room

This is where the magic happens. The Krebs Cycle is a step-by-step energy production system inside each mitochondrion.

Key players (nutrients needed, and not all of them):

• B vitamins (especially B1, B2, B3, B5)

• Magnesium

• Iron

• Copper (in balance!)

• Alpha-lipoic acid

• Coenzyme Q10

• L-carnitine

If you’re missing any of these, your energy levels suffer.

The Best Diet for Mitochondria

The foods richest in the nutrients that power your mitochondria come, by default, from animal and fish products. These foods naturally provide:

• CoQ10 (especially in organ meats)

• Carnitine (in red meat)

• B12 and other B vitamins (mainly in animal-based foods)

• Heme iron (only from meat)

• Active forms of vitamin A (retinol)

• Omega-3 fatty acids (from oily fish)

• Creatine (found in meat and fish)

Let’s not forget full-cream dairy from grass-fed animals — milk, yoghurt, cheese, butter. These are whole, nutrient-dense foods that have been nourishing people for thousands of years. Just look at the Dutch and the Danes — among the tallest and healthiest populations in the world. Their traditional diets have always included generous servings of dairy.

And yet, in today's world, we see an explosion in dairy and food allergies, something that was historically rare. Is the food really the culprit, or are we doing something to our children that sets them up for allergies and poor gut and mitochondrial health? I explore this in detail in several articles, including those on the Super Smoothie, found here: garymoller.com/blog/tags/super-smoothie

Red meat, often maligned in modern health circles, has been the foundation of strength and vitality for many traditional peoples. Think of the pre-European Native American buffalo hunters — tall, muscular, resilient. They were physically larger and more robust than their European counterparts. That’s no coincidence; it’s a clue to what our bodies thrive on.

Let’s also clear up one of the most dangerous myths of the last century: that cholesterol is bad. Cholesterol isn't only not bad — it's absolutely essential. It’s a foundational building block for brain function, hormone production, and the integrity of every single cell membrane in your body. Your mitochondria rely on cholesterol-rich environments to work smoothly. Without it, you can’t repair tissue, produce sex hormones, or insulate nerves properly.

As I’ve written in detail (read here), fatty meats and cholesterol-rich foods like liver, egg yolks, and full-cream dairy aren’t health hazards — they’re superfoods for your brain and your mitochondria. These foods provide not just fuel, but also the structural lipids and fat-soluble nutrients (like vitamin A, D, E, and K2) that keep our nervous system and energy-producing machinery operating at full capacity.

Low cholesterol is more often a red flag than a badge of health. It’s often found in people with mood disorders, poor cognition, and a high susceptibility to infections. When cholesterol is too low, the body is effectively running on empty. For athletes, low cholesterol equals poor recovery, hormonal burnout, and a greater risk of injury. For everyone else, it often means fatigue, depression, and slow healing.

Many of the nutrients listed above can’t be made by the body. They must come from the food we eat.

This means that a vegan diet, while often done with good intentions, can be seriously lacking in the critical nutrients needed for mitochondrial health. Over time, this may lead to fatigue, brain fog, poor recovery, and faster ageing.

A nutrient-rich, whole-food diet — especially one that includes animal-based superfoods like eggs, liver, fish, dairy, and quality red meat — helps your mitochondria perform their magic for a long and healthy life.

And here’s a tip: one of the best ways to get all of this into your day is to use my Super Smoothie. When it’s made with full-cream dairy, unsweetened yoghurt, a splash of olive or coconut oil, and even the occasional raw egg — it becomes a superfood recipe for your mitochondria. It’s simple, powerful, and deeply nourishing.

Mitochondrial Health = Your Life Force

You’ve got about 10 million billion mitochondria working in your body. When they’re firing on all cylinders:

• You feel strong, clear, and sharp.

• You recover quickly.

• You age more slowly.

When they’re not:

• Fatigue

• Brain fog

• Depression

• Pain

• Disease

Mitochondrial Flexibility — Why It Matters

Mitochondrial flexibility means the ability to switch between burning sugar (glucose) and fat for energy.

• When you eat a sugary meal, healthy mitochondria burn glucose.

• When you fast, or exercise, or go into ketosis (low carb, high fat), they burn fat.

If your mitochondria can’t switch easily, you:

• Get energy crashes

• Feel tired after meals

• Struggle with weight gain

• Age faster

• Heal more slowly and struggle to recover from stress, infection, or injury

Training your mitochondria to be flexible is one of the best things you can do — not just for daily energy and resilience, but especially if you're an athlete.

For athletes, mitochondrial flexibility determines how deeply you can dig, how long you can go before hitting the wall, and how quickly you bounce back. When mitochondria are trained to burn fat efficiently, you conserve your limited glucose reserves for when you need that extra burst of speed or power. This extends endurance and keeps performance high even under fatigue.

It also means faster and more complete recovery after exertion, training, or injury — your cells are more efficient at cleaning up damage and rebuilding.

Exercise, fasting, and ketosis help train mitochondria to be flexible:

• They make mitochondria more efficient

• They help your cells make more mitochondria (called mitochondrial biogenesis) through something called hormesis — a mild stress that triggers growth and resilience

This flexibility equals stamina, deep energy reserves, and rapid recovery — the difference between surviving and thriving, or winning and wilting, especially in elite competition and extreme effort.

On a personal note: I just hope my competitors at the UCI Masters Mountain Bike World Championships in Cairns, Australia (which are just four weeks away!) - A cross-country, short-course Olympic-distance style race — aren’t reading this, because I might be giving away too many of my training secrets! I'm defending my title for the fifth time, and this knowledge is a big part of how I get to the start line ready to perform at my best.

Mitochondrial Dysfunction — What Goes Wrong?

When mitochondria are under attack, the whole body suffers — and not just physically. Mental health is also deeply affected. Anxiety, depression, brain fog, anger, and all kinds of cognitive and emotional disturbances are increasingly linked to neuroinflammation, which is almost always associated with mitochondrial dysfunction.

Over the last few years, I’ve reviewed multiple cases, and analysed advanced testing results from functional testing labs. What I’ve identified is consistent, clear evidence of mitochondrial dysfunction in cases of suspected mRNA vaccine injury and also in people suffering from what’s called Long COVID.

Whether it’s the infection itself or the vaccine, the biological outcome appears alarmingly similar: damage to the mitochondria. Functional lab testing, which assesses things like oxidative stress, ATP turnover, and nutrient pathways, reveals telltale signs of mitochondrial distress. The common thread in all these cases is the presence of the spike protein — an incredibly inflammatory compound that wreaks havoc on cellular function.

The spike protein, whether introduced by the virus or manufactured in large quantities by the body after mRNA vaccination, generates enormous oxidative stress. It disrupts the inner workings of the mitochondria, interferes with electron transport, and inflames the lining of blood vessels — reducing oxygen delivery.

This inflammation and stress leads to widespread symptoms:

• Chronic fatigue and exhaustion

• Neurological disorders such as tinnitus, vision disturbances, and balance issues

• Neurodegenerative diseases including Parkinson’s, Motor Neurone Disease (MND), and Functional Neurological Disorders (often mislabelled as FBD)

• Cardiovascular symptoms including arrhythmias, myocarditis, and postural orthostatic tachycardia syndrome (POTS)

• Musculoskeletal breakdowns such as tendon ruptures

• And what’s being described as “turbo cancers”—rapid onset, aggressive cancers following immune collapse

• Digestive tract inflammation such as diverticulitis-like symptoms — interestingly showing up in younger people than usual. Is this due to unresolved inflammation in the intestinal walls?

• Blood clotting issues including deep vein thrombosis, varicose veins, easy bruising, and even stroke

• Blood tests showing signs of immune system dysregulation, including unusual white blood cell profiles, low or erratic inflammatory markers, and evidence of chronic immune fatigue

It’s worth noting — and just saying — that in my observations, there are barely any cases of Long COVID in people who haven’t also received one or more mRNA injections. That’s a red flag, and one that needs serious investigation.

Even more interesting is that many of the symptoms of Long COVID mirror what I’ve seen over the years in people suffering from copper toxicity. HTMA tests often show signs of copper dysregulation in these cases. One of the major causes of copper imbalance is liver stress — often following viral infections like glandular fever (Epstein-Barr virus or EBV). The lingering symptoms of glandular fever are strikingly similar to what’s now being called Long COVID.

So what’s going on? Are we mixing these up? Or are we seeing what happens when one condition is layered upon another?

Glandular fever is rampant in New Zealand, particularly among adolescent and teenage girls — just as their oestrogen (and therefore copper) levels are surging through puberty. Add contraceptives, especially long-acting forms like injections or implants, and you’ve got a recipe for hormonal and mineral imbalance. I’ve written more on this topic here: http://blog.garymoller.com/search?q=mirena

It's a disturbing pattern. And yet, we’re only beginning to understand this territory. The censorship, the denial of causation, the systematic silencing and professional destruction of doctors, scientists, and health workers who dare to point out the obvious — none of this helps. In fact, it delays healing and blocks open discussion on how to move forward.

So where do we start with recovery? At the mitochondrial level. That’s where the damage is, and that’s where the repair must begin. The first step is stopping further exposure to the toxin — meaning no more spike protein (no more mRNA injections). From there, we must use food, lifestyle, and targeted support to restore the immune system and the mitochondria.

Yes, it’s easier said than done. But we’re learning, we’re adapting, and we’re seeing improvement in those who take this path. With time, support, and a Freeranger mindset — we can recover. We can thrive again.

The question I keep asking — because it needs to be asked — is whether what we're seeing now is the result of mounting systemic inflammation and growing mitochondrial dysfunction that only becomes more evident as months and years pass. Are we watching the energy systems of the body buckle under pressure, leading to the cascade of illnesses and strange symptoms we're seeing more and more often?

I’m not saying I have all the answers. But I do believe that if I’m right — if mitochondrial dysfunction sits at the centre of this mess — then the path toward healing becomes clearer. Not easier, but clearer.

Causes:

• Environmental toxins (fluoride, chlorine, bromine, aluminium, cadmium, mercury, lead)

• Medications, like statins and some antidepressants

• Spike protein (from COVID-19 or mRNA vaccines)

• Chronic infections (viral, bacterial, fungal)

• Nutrient deficiencies

• Chronic stress (emotional and physical)

• Overtraining (yes, exercise can be too much of a good thing!)

  
  

Symptoms are wide-ranging but commonly include:

• Constant fatigue — the hallmark of mitochondrial dysfunction, often worsened by minor physical or mental effort

• Poor recovery — whether it’s from exercise, injury, illness, or daily stress, the body simply can't bounce back like it should

• Brain fog — that feeling of being mentally sluggish, unable to focus or find words, often mistaken for ageing or stress

• Numbness or tingling – peripheral nerve dysfunction is increasingly being reported, sometimes without an obvious mechanical cause

• Hormonal imbalances — from thyroid irregularities to oestrogen/testosterone shifts, as the mitochondria are intimately involved in hormone synthesis and regulation

• Low mood, anxiety, and irritability – emotional instability linked to neuroinflammation, which stems from poor mitochondrial control of oxidative stress in the brain

• Temperature dysregulation — always feeling cold or hot, often linked to the thyroid or adrenal stress but ultimately rooted in poor cellular energy control

• Sleep disturbances — not being able to fall asleep, waking up unrefreshed, or being wide awake at 2am for no good reason

• Muscle aches and pains — like post-viral fatigue syndrome, the muscles feel heavy and sore, especially the day after activity

• Palpitations or changes in heart rhythm — which may be linked to poor energy delivery to the heart muscle itself

• Exercise intolerance — feeling worse, not better, after even gentle activity

• Digestive issues — bloating, food intolerances, and bowel irregularities often accompany mitochondrial collapse, particularly when inflammation is present

The Copper Connection – Toxicity & Mitochondria

Copper is essential — but only in the right amount.

Too much copper = cellular chaos.

• Excess copper displaces zinc, magnesium, and iron — all vital for mitochondria.

• It causes oxidative stress (a kind of cellular rusting).

• It blocks enzymes in the Krebs cycle.

When copper is in excess, it stops behaving like a helpful nutrient and starts acting more like a toxic metal — similar to lead. It becomes corrosive, damaging cells and interfering with energy production.

Copper overload is often linked with oestrogen dominance, especially in women. Oestrogen promotes copper retention, and when unbalanced, this can lead to a gradual accumulation of bio-unavailable copper — copper that’s floating in the bloodstream and stored in tissues, rather than safely bound and usable.

This excess copper is highly reactive. It contributes to the production of free radicals, leading to inflammation, particularly in the brain and nervous system. The consequences can be wide-ranging and deeply disruptive:

• Fatigue – Copper blocks key enzymes involved in the production of cellular energy (ATP), leaving people feeling chronically tired.

• Anxiety – Excess copper stimulates the brain and nervous system, leading to restlessness, insomnia, racing thoughts, and often a low stress tolerance.

• Migraines – likely due to the inflammatory impact of copper on the brain and blood vessels, which are rich in mitochondria.

• Yeast and viral infections – copper imbalance weakens the immune system by displacing critical cofactors like zinc and selenium, creating fertile ground for chronic infections.

• Mood swings, irritability, and depression — copper affects neurotransmitter balance, including dopamine and norepinephrine, which are essential for mental stability and emotional well-being.

• Menstrual irregularities and PMS — oestrogen dominance and copper overload go hand-in-hand, often resulting in heavy, painful, or irregular cycles.

Here’s something fascinating: the surge of copper that accompanies the lead-up to menstruation explains why conditions like viral acne, thrush, fatigue, and migraines often worsen in the days before a woman's period. These symptoms typically ease once menstruation begins — coinciding with the time in her cycle when copper levels drop and zinc becomes dominant.

Zinc is critical for producing the male (androgens) hormones, which are anabolic and performance-enhancing. This is also the window during which female athletes are most likely to perform at their peak — setting personal bests and even world records. It’s no coincidence that this time of optimal hormonal and mineral balance is also when mitochondrial function is at its best.

Copper toxicity isn’t just a mineral issue — it’s a full-body metabolic disruptor, especially for women in their teens and reproductive years. And it’s one of the most under-recognised, yet pervasive, contributors to modern chronic illness.

How to Repair and Boost Mitochondria

The good news? You can absolutely improve your mitochondrial function — and even grow more of them! It takes a smart combination of movement, nourishment, light, and rest. Here's how the main elements work together:

Red Light Therapy:

• Red and near-infrared light stimulates key enzymes in the mitochondria, especially cytochrome c oxidase.

• This helps mitochondria produce ATP more efficiently, boosts oxygen use, and reduces oxidative stress.

• It's particularly helpful for recovery from fatigue, muscle soreness, and even brain fog. Daily or near-daily exposure (e.g., 5–20 minutes) to quality red light therapy can make a big difference in cellular energy.

Nutrient-Dense Diet & Key Supplements:

• Your mitochondria thrive on nutrients that are most abundant in whole, animal-based foods.

• Nutrients like CoQ10, L-carnitine, magnesium, B-vitamins, and creatine are critical to the energy-making process.

• Supplementing these, especially when under stress or illness, gives the mitochondria the tools they need to build and repair.

• Alpha-lipoic acid and D-ribose help recycle energy, supporting ATP regeneration.

Exercise – With Precision:

• Short, intense bursts of activity (e.g., sprinting or hill climbs) signal your body to make more mitochondria. This is known as mitochondrial biogenesis.

• Long steady-state exercise and walking build endurance while enhancing fat metabolism.

• But be warned: too much exercise without rest can cause damage. Overtraining depletes mitochondria.

This is why I caution strongly against extremes such as running the length of New Zealand, completing ten marathons in ten days, or doing Ironman events year after year.

Even doing more than one or two marathons per year may simply be too much for our hard-working but sensitive mitochondria to cope with. In the end, the athlete hits the 'wall' one too many times and never fully recovers their mitochondrial health. In my opinion, this is one of the primary reasons athletes retire when they do — their mitochondria have had enough.

For women, especially those who are oestrogen- and copper-dominant, additional concerns arise. Conditions such as easy bruising, emotional volatility, and ligament laxity become more common. We're also seeing a rise in conditions like scoliosis, and Ehrler Danlos Syndrome (EDS) — remarkably, about 90% of scoliosis and EDS cases are female.

This again points to the intricate dance between hormones, trace minerals like copper, and the structural integrity of the body — all underpinned by mitochondrial function.

Rest and Sleep:

• The rebuilding of mitochondria — along with nearly all the repair work — happens while you sleep.

• Good quality, consistent sleep is non-negotiable for long-term vitality.

Intermittent Fasting & Ketosis:

• Going without food for periods (fasting) teaches your mitochondria to be flexible and resourceful.

• It boosts autophagy (cellular cleanup) and encourages the growth of new mitochondria.

• Ketosis, a state where your body burns fat for energy, is a powerful way to improve mitochondrial efficiency.

Clean Living Environment:

• Reduce exposure to mitochondrial toxins like fluoride, chlorine, bromine, mercury, lead, aluminium, and cadmium.

• Use water filters, natural body care products, and clean cooking methods.

Work with Your Doctor:

• Review medications. Some, like statins, harm mitochondria. If possible, replace or reduce with your doctor’s guidance.

This integrative approach isn't about modern gimmicks or 'hacks'. It's about returning to a way of living that respects the wisdom encoded in our very cells. This is the Freeranger way — living in harmony with our biology, grounded in nature, and shaped by movement, real food, sunshine, and the natural cycles of effort and rest.

Freerangers don’t outsource their health. We don’t fear our bodies. We honour them. We build strength and stamina through challenge, adapt to the seasons, and see adversity as a forge for resilience. Mitochondria thrive under this kind of pressure — and so do we.

We don't “hack” the body — we honour and nurture it. We work with our DNA, which is our God-given script — a faithful servant designed to sustain us for a lifetime, if only we care for it.

You're as Young as Your Mitochondria

If you’ve learned one thing from this guide, let it be this:

Fix your mitochondria and you fix your health.

It’s never too late to nourish and protect these incredible microscopic dynamos. You’ll notice the difference — not just in your energy levels but in your whole outlook on life.

Let’s thrive, not just survive.

Stay strong,

Be a Freeranger for Life!

P.S. Want more info on red light therapy, fasting, or how to test your mitochondrial function? Get in touch with me via garymoller.com.