The Powerhouse Within: Why Mitochondrial Health Matters

Inspired by the book Good Energy by Dr. Casey Means

As a nurse practitioner, I often talk to patients about nutrition, sleep, stress, and exercise but what many people don’t realize is that these daily choices have one common target: our mitochondria. These tiny organelles inside nearly every cell are responsible for producing the energy our bodies depend on, and they are at the center of both our health and disease.

In Good Energy, Dr. Casey Means emphasizes that mitochondrial health is not just a buzzword—it’s foundational. When our mitochondria thrive, we feel energized, clear-headed, and resilient. When mitochondria don’t function optimally, the body’s energy supply and balance are disrupted.

Understanding Mitochondria

Mitochondria convert nutrients from the food we eat into adenosine triphosphate (ATP), the energy currency of the body. But their role extends well beyond energy production. Mitochondria are involved in regulating inflammation, controlling oxidative stress, supporting hormone balance, and signaling cells to repair or recycle when needed.

Why Mitochondrial Health Matters in Clinical Practice

When I see patients with persistent fatigue, brain fog, hormone imbalances, or chronic inflammation, I wonder: how are their mitochondria functioning?

Healthy mitochondria help support:

• Stable energy levels—physical and mental

• Cognitive clarity and mood stability

• Efficient metabolism and healthy aging

• Reduced inflammation and immune support

When mitochondria are impaired, we often see a rise in conditions like:

• Insulin resistance and type 2 diabetes

• Cardiovascular disease

• Neurodegenerative disorders (Alzheimer’s, Parkinson’s)

• Autoimmune conditions

• Depression and anxiety

In essence, when mitochondria don’t work well, cells are starved for energy—and dysfunction follows.

Modern Life vs. Mitochondrial Health

One of the key messages from Dr. Means’ book, and one I see echoed in clinical practice, is that our modern environment is deeply mismatched with our biology. Our mitochondria evolved under conditions of natural movement, whole foods, clean air, and restorative sleep. 

Today, they face:

• Blood sugar spikes from processed foods

• Sedentary lifestyles and lack of movement

• Exposure to environmental toxins

• Chronic stress and mental overload

• Disrupted sleep and circadian rhythm from artificial light and screens

• Nutrient gaps due to soil depletion and food choices

The result? Cells that are undernourished, overworked, and inflamed. Mitochondria begin to lose their ability to adapt—and our health declines.

Where Do We Go From Here?

The good news: mitochondria are remarkably responsive to lifestyle change.

As a nurse practitioner, here are few general foundational steps I often recommend to support mitochondrial health:

• Nutrient-dense, anti-inflammatory diet: Think greens, berries, omega-3 fats, quality protein, and minimal sugar.

• Consistent movement: Even walking or light aerobic exercise supports mitochondria.

• Restorative sleep: Deep, regular sleep gives cells the time and space to repair.

• Stress reduction tools: Whether it’s breathwork, mindfulness, time outdoors, or simply unplugging—lowering chronic stress protects mitochondrial function.

• Smart supplementation (when appropriate): Nutrients like CoQ10, PQQ, NAD+ precursors, and alpha-lipoic acid can be considered under medical guidance.

Final Thoughts

Mitochondrial health may not be something patients ask about directly, but it’s at the root of so many symptoms we see in practice. Supporting mitochondrial function is one of the most effective, upstream strategies we have—not only for boosting energy, but also for reducing disease risk and improving long-term quality of life.

Taking care of your mitochondria is taking care of you—from the cellular level up. By prioritizing mitochondrial health, you're not just boosting energy—you're laying the groundwork for disease prevention, emotional resilience, and long-term vitality.

.