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How To Increase Your Mitochondrial Numbers In 4 Simple Ways

What’s the main physical difference between a 90-year-old man and a 7-year-old child?

I’d argue it’s their energy levels.

As you may know, mitochondria are responsible for producing 90% of our cells’ energy.

Low numbers of mitochondria/mitochondrial dysfunction?

Low energy.

This explains why mitochondrial dysfunction is the primary cause of age-related decline.

In fact many common age-related diseases, such as Alzheimer’s, Cancer and Heart Failure are linked to low numbers of mitochondria.

High numbers of functioning mitochondria, on the other hand, are an indicator of vitality and health.

And what’s super interesting about mitochondria is they possess their own DNA, meaning they’re capable of replicating and increasing their number.

This is great news, as with the right actions, you can lower your risk of age-related diseases by increasing your mitochondrial numbers.

Luckily for you, the right actions are revealed in this article where we show you how to increase your mitochondrial numbers in 4 stupidly simple ways.


1. Ketogenic Diet

What is a Ketogenic Diet?

how to increase mitochondrial numbers

A ketogenic diet is a diet that’s extremely low in carbohydrates, moderate in protein and high in fats.

Once your body’s glycogen levels are depleted due to low carbohydrate intake, the demand of glucose exceeds the supply.

This results in a shift from your body using glucose to make energy (Glycolysis) to burning fatty acids to make energy (Fatty acid oxidation).

How does a Ketogenic Diet increase mitochondrial numbers?

The metabolic switch from using glucose to fatty acids and ketones for fuel upregulates Sirtuin 3 (SIRT3).

Studies have shown SIRT 3 as being able to increase mitochondrial numbers.

Vitalized Future’s verdict

I’ve personally been on and off a ketogenic diet over the last 3 years.

I can say with conviction that I feel a lot more energized and focused when in a state of ketosis, which could be due to the increase in mitochondrial numbers.

But being brutally honest, a ketogenic diet can be inconvenient to follow.

(Especially if you live a “normal life”, with a full-time job and kids.)

It’s something worth trying though, to see if it works for you.

2. Therapeutic Fasting

What is Therapeutic Fasting?

fasting for mitochondrial biogenesis

Therapeutic fasting is a procedure where you voluntarily go without food for a certain length of time.

It’s important to emphasize that therapeutic fasting ISN’T the same as starvation, since starving isn’t voluntarily nor therapeutic.

In simple terms, you stop eating, which eventually leads you into ketosis once all of your glucose and glycogen supplies have been used up.

Instead of relying on fatty acids from food as with the ketogenic diet, therapeutic fasting causes your body to break down your OWN fat cells.

Pretty cool, huh?

How does therapeutic fasting increase mitochondrial numbers?

When your body’s energy demand is high but energy stores are low (i.e. when therapeutic fasting), your body produces a molecule called AMPK.

Studies have shown AMPK to stimulate new mitochondrial growth.

But what’s even greater about therapeutic fasting is that it induces a process called mitophagy.

This process clears out the old, dysfunctional mitochondria.

Vitalized Future’s verdict

There are so many benefits beyond increasing mitochondrial numbers which make therapeutic fasting a method worth trying.

Best of all, it’s stupidly simple to do!

Ok, it may not be fun to stop eating for a couple of days, but it’s what our “feast and famine” ancestors adapted to, so quit your whining. 😉

3. Resistance Training

What is Resistance Training?

resistance training increases mitochondrial numbers

Resistance training is any exercise that causes the muscles to contract against an external resistance with the aims of increasing muscle strength and size.

Technically, external resistance can be from any object that causes the muscle to contract, but in practical terms, it’s the weights (i.e. dumbbells) that you lift in the gym.

How does resistance training increase mitochondrial numbers?

As I’m sure you’re aware, resistance training causes a large demand for energy from the muscles.

Since 90% of this energy is produced in our cell’s mitochondria, the higher the demand for energy there is, the higher the demand there is for mitochondria to provide it.

Resistance training also induces metabolic stress, which has been shown to stimulate an increase in mitochondrial numbers.

Vitalized Future’s verdict

Like therapeutic fasting, the benefits of resistance training go far beyond mitochondrial biogenesis.

Since making it a habit to resistance train every day, my overall health has improved for the better.

Unless you’re physically handicapped, there’s no excuse for not resistance training…

So please…

For your health’s sake…

Do some press-ups.

4. Supplementing with PQQ

What is PQQ?

PQQ increases mitochondrial biogenesis

PQQ is a redox cofactor found in foods such as green tea and dark chocolate.

You may be thinking “What the heck is a redox cofactor?” so let me expand a little…

Redox is short for reduction-oxidation; this is a balanced reaction which involves the reduction of molecules and the oxidation of another.

Most importantly, these reactions involve the transfer of energy between molecules via the swapping of electrons.

(Think of how when we eat plants; reactions occur in our mitochondria which generates energy from these plants, which is essentially transferring energy from the plants to us.)

How does PQQ increase mitochondrial numbers?

PQQ activates the SIRT1/PGC-1alpha signalling pathway by enhancing cellular NAD+ formation.

This metabolic pathway has been shown to increase mitochondrial numbers in studies.

Vitalized Future’s verdict

We understand that therapeutic fasting and ketogenic diets can be quite tricky to follow for some people.

In which case, supplementing with PQQ makes a great alternative choice.

A high-quality clinical trial found that 20mg of PQQ taken daily improved short-term memory, attention and concentration in healthy adults.

So, there’s evidence that this stuff seriously works in humans.

(We recommend Life Extension PQQ since it’s reasonably priced and has some raving reviews…)

Check price and read more reviews of Life Extension PQQ on Amazon.


Congratulations – you now know 4 simple and scientifically-proven ways to increase mitochondrial numbers!

But let me re-assure you, reading this article won’t magically induce mitochondrial biogenesis.

You need to take action.


You may be asking “Can I implement all 4 of these methods?” and the simple answer is…


And the beauty of these methods is that they offer other amazing health benefits too!

Have you tried any of these 4 ways before?

How did they make you feel?

Let me know in the comments below.

PS: If you enjoyed this article, you’ll love our breakdown of the 10 best supplements for mitochondria.