Suggested Lifestyle Changes

Lifestyle Recommendations:

1. Increase the quality and quantity of sleep. This will help remove cellular by-products which impair mitochondria health.
2. Reduce sugar-rich food which can increase inflammation and impair cellular function.
3. Reduce stress levels by practicing meditation techniques. This will reduce cortisol levels which cause excessive energy production and burnout.
4. Avoid or eliminate smoking and excessive alcohol consumption. Smoking causes excessive oxidative stress to cells which subsequently damages them. Light alcohol consumption is actually beneficial to the cells in increasing function, but excessive consumption causes cellular toxicity.

Exercise Recommendations:

1. Perform constant and continuous aerobic training exercises. Examples of aerobic activities are walking or hiking, jogging or running, biking, swimming, and rowing.
2. To achieve a training response, you should exercise regularly for 3 to 5 times per week (at least 20 to 60 minutes per session). Fitness level can be improved with as little as 10 minutes of exercise if done 2 to 3 times per day.
3. Athletes who are not fit (beginners) will need to start with lesser amounts of exercise. You can slowly increase the duration and intensity as your endurance and performance improve.
4. Incorporate more intense forms of exercise such as HIIT, boxing, and swimming to increase mitochondrial density and energy production.

Result Explanation Recommendations: