The Commander's Circle

Hello Reader,

Your Cellular Power Plants Need a Deep Clean

And Why Exercise Is the Best Maintenance Crew

Dear Commander,

I have a confession: Until recently, I thought mitochondria were just those things I memorized for a high school biology test—”the powerhouse of the cell”—and then promptly forgot about.

Big mistake.

Because it turns out, these tiny cellular structures might be the single most important factor in how you age, how much energy you have, and whether you develop chronic diseases.

And here’s the kicker: Most of us are walking around with mitochondria that are barely functioning—like trying to run a marathon with a car engine that hasn’t had an oil change in 10 years.

Let me explain why this matters so much, especially for women over 45…

What Are Mitochondria? (And Why Should You Care?)

Think of mitochondria as thousands of tiny power plants living inside almost every cell in your body. Their job? Converting the food you eat and the oxygen you breathe into ATP—the energy currency your cells use for everything.

Everything means EVERYTHING: - Your heart beating - Your brain thinking clearly - Your muscles moving - Your cells repairing damage - Your immune system fighting off illness - Your metabolism burning fat

When your mitochondria are healthy and numerous, you have energy, mental clarity, and resilience. You feel alive.

When they’re damaged or declining? That’s when you start experiencing: - Crushing fatigue - Brain fog - Muscle weakness - Slow recovery from workouts - Weight gain despite eating well - Increased disease risk

Sound familiar?

The Subway Car Problem: Why Damaged Mitochondria Are Worse Than No Mitochondria

Here’s where it gets interesting. A researcher I heard recently used this perfect analogy:

Imagine a subway car packed so full of people that no one else can get on. That’s your cells when they’re filled with damaged, dysfunctional mitochondria.

These broken-down mitochondria are taking up valuable space but not producing energy efficiently. They’re like passengers who refuse to get off the train even though they’re not going anywhere.

Your body needs to clear them out to make room for fresh, functional mitochondria.

This clearing process is called mitophagy (pronounced my-TAH-fuh-jee)—literally “mitochondria eating.” It’s your cell’s quality control system, identifying damaged mitochondria and recycling them so new, healthy ones can take their place.

Think of it as the essential maintenance crew that removes broken equipment so the factory can install new, efficient machines.

Here’s the problem: As we age, mitophagy slows down. Those damaged mitochondria start accumulating, taking up space, and your cellular energy production plummets.

This is why you might feel more tired at 50 than you did at 30—even if you’re doing all the “right” things.

Mitochondria and Disease: The Connection You Need to Know

Poor mitochondrial function isn’t just about feeling tired. It’s linked to virtually every age-related disease:

Alzheimer’s and cognitive decline: Your brain uses 20% of your body’s energy despite being only 2% of your body weight. When mitochondria fail in brain cells, cognitive function suffers.

Heart disease: Your heart never stops beating, which means it has the highest concentration of mitochondria of any organ. Mitochondrial dysfunction = heart problems.

Type 2 diabetes: When muscle cell mitochondria don’t work properly, your cells can’t use glucose effectively, leading to insulin resistance.

Cancer: Damaged mitochondria can’t properly trigger cell death when needed, allowing abnormal cells to survive and multiply.

Sarcopenia (muscle loss): Without healthy mitochondria, your muscles can’t generate energy, leading to weakness and atrophy.

Skin aging: Your skin cells need huge amounts of energy to produce collagen, repair damage from UV exposure, and maintain the skin barrier. When mitochondrial function declines, collagen production slows, cellular repair becomes sluggish, and your skin loses its youthful resilience. This is why mitochondrial health is directly linked to how your skin looks and ages—it's not just about what you put ON your skin, but what's happening IN your skin cells.

The research is clear: healthy mitochondria = healthy aging (and yes, that includes your skin!).

Exercise: The Mitochondrial Miracle Worker

Here’s the really exciting part: You can increase both the number and quality of your mitochondria. And one of the most powerful ways to do it is through exercise—specifically strength training and high-intensity interval training (HIIT).

Here’s what happens when you exercise:

1. Mitochondrial Biogenesis
When you push your muscles hard enough, they send a distress signal: “We need more energy!” Your body responds by creating brand new mitochondria. More power plants = more energy production.

2. Enhanced Mitophagy
Exercise triggers that cellular cleanup crew we talked about. The damaged mitochondria get cleared out, making room for healthy new ones. It’s like renovating your cellular real estate.

3. Improved Mitochondrial Efficiency
The mitochondria you already have become better at their job—producing more ATP with less oxidative stress (cellular damage).

4. Increased Antioxidant Protection
Regular exercise boosts your body’s natural antioxidant systems, which protect mitochondria from damage.

This is why consistent exercise gives you more energy rather than depleting it. You’re literally building more cellular power plants and making them run more efficiently.

The Best Types of Exercise for Mitochondrial Health

Not all exercise affects mitochondria equally. Here’s what the research shows works best:

Strength Training (2-3x per week):
- Creates the strongest signal for mitochondrial biogenesis - Particularly effective in muscle cells - Prevents age-related muscle loss - Improves insulin sensitivity

High-Intensity Interval Training - HIIT (1-2x per week):
- Dramatically increases mitochondrial enzymes - Improves mitochondrial respiratory capacity - Time-efficient (20-30 minutes) - Enhances fat burning

The magic formula: Combine them for maximum mitochondrial benefits.

Other Ways to Support Mitochondrial Health

While exercise is the most powerful tool, these strategies also help:

Cold Exposure:
Cold showers or ice baths stimulate mitochondrial biogenesis, especially in brown fat (the metabolically active fat that burns calories).

Quality Sleep:
Mitochondrial repair and regeneration happen during deep sleep. Skimp on sleep, and you’re shortchanging your cellular power plants.

Reduce Oxidative Stress:
- Eat antioxidant-rich foods (colorful vegetables, berries) - Minimize processed foods and refined sugars - Manage chronic stress - Avoid excessive alcohol

Key Nutrients:
- CoQ10 (especially if you’re taking statins, which deplete it) - Omega-3 fatty acids - B vitamins - Magnesium - Alpha-lipoic acid -Urolithin A.

The Bottom Line

Your mitochondria are the unsung heroes of healthy aging. When they’re functioning well, you have energy, clarity, and resilience. When they’re struggling, everything suffers.

The good news? You have tremendous control over mitochondrial health through your daily choices.

Every time you strength train, you’re building new cellular power plants.

Every time you do interval training, you’re upgrading your energy systems.

Every time you clear out damaged mitochondria through exercise and good habits, you’re making room for healthy, functional ones.

This isn’t about turning back the clock. It’s about giving your cells what they need to thrive at any age.

Your mitochondria are listening to the signals you send them every single day. What message are you sending?

Have a question about mitochondrial health or exercise? Hit reply—I read every email and love hearing from you.

Ready to take control of your complete health transformation? Check out my guide on supplements.

Supplementation Final.pdf

Or click below to to use my videos on my YouTube channel to get started exercising with kettlebells. With kettlebells you get HIIT and strength training in each workout.

Stay Fierce,