Increase the NUMBER of EFFICIENT MITOCHONDRIA (the ENERGY-PRODUCING BATTERIES of the cell) by stimulating “mitochondrial biogenesis-” Your cells need to get rid of large, inefficient mitochondria (from age and/or toxin poisoning) and replace them with smaller, more efficient mitochondria.
(Courtesy of Zymogen)
Exercise and choose from the above and below nutrients to stimulate PGC-1a: The”master regulator” of mitochondrial biogenesis.
RESTORE CELL ENERGY IN THE MITOCHONDRIA
Take 300 mg/day of CoQ10. The scientific literature is now filled with studies documenting the therapeutic power of CoQ10 to limit degenerative disease by boosting mitochondrial health and bioenergetic (energy-producing) capacity. See also PQQ described below:
Take 10-20 mg/day of PQQ (Pyrroloquinoline Quinone) that increases PGC-1a, and which activates genes that govern mitochondrial reproduction, protection, and repair. PQQ also affords potent cardioprotection and optimal defense against neuronal degeneration.
Take 500 mg/day of Quercetin to increase your mitochondrial PGC-1a. Quercetin increases the enzyme NQO1 which reduces the breakdown of PGC-1a.
Increase “Autophagy” (or the body’s trash disposal system) in your cells with Resveratrol, Dietary Restriction and/or Metoformin–All have been shown to improve autophagy in the cells. Autophagy is one of the cells ways of destroying bad mitochondria (via “mitophagy.”)
Increase NAD+ in the cell with Elysium’s “Basic”: The science demonstrates that these ingredients, Nicotinamide Riboside and Pterostilbene will increase cell NAD+.: More NAD+ in the cell means more energy for the cell to dispose of inefficient mitochondria and build smaller, more efficient mitochondria.
Decrease p38 to increase cell energy. Reducing the energy expended on this energy-expensive process allows more energy for these other repair processes.
CD38 is a very inefficient enzyme and consumes as many as 100 NADs for every one cyclic-ADP-ribose that it makes. For this reason, some experts on CD38 feel that the #1 function of CD38 is to regulate cellular NAD levels.
A strong argument for this theory is the recent discovery that CD38 is found inside the cell as well, bound to membranes on the inner portion of the cell nucleus. Here it could deplete nuclear NAD.
Interestingly, the apple skin-derived flavanoid, apigenin, is a powerful inhibitor of CD38. Treatment of cell cultures with apigenin increased NAD levels in the cells, reduced global acetylation of proteins, and reduced the acetylation of p53 and RelA-p65 subunits of NF-kB.
Here is a list of the foods with the most concentrations of apigenin:
|13506.20 mg||100 grams||Apigenin||Spices, parsley, dried|
|302.00 mg||100 grams||Apigenin||Parsley, raw|
|8.71 mg||100 grams||Apigenin||Peppermint, fresh|
|5.00 mg||100 grams||Apigenin||Thyme, fresh|
|4.61 mg||100 grams||Apigenin||Celery, raw|
|3.85 mg||100 grams||Apigenin||Rutabagas, raw|
|2.41 mg||100 grams||Apigenin||Celeriac, raw|
Take 3-5 mg of Melatonin at bedtime. As you see below, Melatonin has multiple beneficial effects on your mitochondria.
Melatonin permeates cell membranes and scavenges the ROS (“free radicals”) in the cell cytoplasm, mitochondria and nucleus. In the cytoplasm, melatonin maintains GSH homeostasis. Melatonin also regulates the expression of anti-oxidant enzymes, such as glutathione peroxidase (GPx), glutathione reductase (GRd) and superoxide dismutase (SOD), and downregulates pro-oxidant enzymes, such as the NOSs, particularly the iNOS. Melatonin is accumulated in mitochondria at high concentrations, where it scavenges ROS and RNS. Melatonin also protects cardiolipin from oxidation and prevents respiratory chain complexes, as well as mtDNA from free radical attack, thus ultimately protecting the membrane permeability transition (mPT) pore, thus preventing cell apoptosis.
Reduce Mitochondrial Free Radicals (ROS & RNS)
1. Supplement with oral or liposomal Glutathione–The master free radical neutralizer. Also add 500mg twice daily of Acetyl-L-Carnitine and 200 mg/day of R-Alpha Lipoic Acid that together penetrate and protect the mitochondria
2. Stimulate gene production of antioxidants (by increasing enzymes: glutathione peroxidase (GPx), glutathione reductase (GR) superoxide dismutase (SOD),and Catalase) with:
a. Make use of herbals such as “Protandim” or other Nrf2-stimulating foods & products: Cruciferous vegetables, Resveratrol, Wasabi, Turmeric and many others
b. Hawthorn–Especially if there is heart involvement
c. Caloric restriction or intermittent fasting d. Mild to moderate exercise
3. Take EXTRA Vitamin C and Pycnogenol.
4. Learn to separate activities that produce large amounts of free radicals. For instance, separate eating from exercise.
5. Start your meal with healthy nutrients to promote Liver & GI function. See Detox Liver
Supply vitamins and other supplements in order to compensate for deficiencies with aging. Among them, are biotin, K2 (with K7), vitamin E and tocotrienols, thiamine (vitamin B1), riboflavin (vitamin B2), Vitamin B6, triacylglycerol, succinate, folate, dichloroacetate (DCA), selenium or a multi-antioxidant and multi-mineral combination.
Finally, Include high “ORAC” foods in your diet–as these are graded by how well they neutralize the free radicals from a meal–Especially with high protein or high fat meals. Or use high ORAC supplements such as Optiberry or Purple defense.
|Rank||Food||Serving Size||Total Antioxidant
|1||Small Red Bean||1/2 cup
|2||Wild blueberry||1 cup||13427|
|3||Red kidney bean||1/2 cup
|4||Pinto bean||1/2 cup||11864|
|5||Blueberry||1 cup cult-
|7||Artichoke hearts||1 cup
|12||Red Delicious apple||1||5900|
|15||Sweet cherry||1 cup||4873|
|17||Russet potato||1 cooked||4649|
|18||Black bean||1/2 cup
To give you an idea of how ORAC-powerful the spices can be, look at this 2006 list from
Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States
|Oregano leaf, dried||40.299|
|Basil leaf, dried||12.307|
|Mustard seed, yellow, ground||10.527|
|Chocolate, baking, unsweetened||8.876|
|Pudding mix, chocolate, cook-and-serve||3.026|
|Power bar, chocolate flavor2||2.757|
|Cabbage, red, cooked||2.153|
|Barley malt syrup, organic||2.121|
|Peppers, red, cooked||1.640|
|Chocolate cookies with vanilla creme filling||1.604|
|Cocoa Krispies cereal3||1.558|
|Chocolate chip cookies||1.524|
|Mustard, yellow, prepared||1.501|
|Flaxseed, ground or milled||1.125|
|Rice and corn cereals||1.121|
|Toasty peanut crackers||1.101|