An MD's 3 Underrated Tips To Optimize Mitochondria & Supercharge Longevity 

If you're serious about increasing longevity, you need to prioritize mitochondrial health. Your mitochondria are like your cellular batteries—they provide the energy needed for your entire body to function. "They basically decide where your energy goes and whether you are in a state of survival or a state of thriving, flourishing, and reproducing," says personalized medicine physician Molly Maloof, M.D., author of The Spark Factor, on this episode of the mindbodygreen podcast. 

Maloof is a huge fan of hot and cold therapy. She calls it a "mito-hormetic stressor," which essentially means a little bit of stress can make you stronger. When you engage in these practices, "you're literally sending the body signals to make more energy and also to recover from the stress," she explains. 

However! The key here is to toggle just a little bit of stress. "One of the biggest downsides of the biohacking community is [that] people are like, 'Well, if 30 minutes of sauna is good, then an hour must be better,'" Maloof shares. "That is not what you need to do. In fact, a minimal effective dose is what you should be aiming for." She recommends 20 minutes of sauna with a two-minute cold plunge, if you're able. 

It's true that exercise helps stimulate the production of mitochondria1—but you don't want to go overboard. It's all about balance, says Maloof. "If you go over 150 minutes of high-intensity interval training a week, you'll damage your mitochondria2," she declares. "I'm always trying to tell people to do less for better outcomes." 

Now, this doesn't apply to moderate-intensity exercise, like, say, a brisk walk. "You can do literally unlimited amounts of moderate-intensity exercise and you won't hurt your body. But when it comes to the high-intensity stuff, that's when people start to break," she explains. 

Think social connection isn't crucial for your cells? Think again. "The fundamental truth is that we need social connection to thrive in this world," says Maloof. "Social connection is the greatest factor we know in longevity and happiness." In fact, research has shown that social isolation was associated with a higher risk of developing dementia. 

That said, we should consider nurturing positive social relationships a "biohack" for longevity. "And I just don't think we prioritize it like we do weight, food, movement, and stress management," says Maloof. It's high time we change the narrative.