Dr. Casey Means

It means promoting mitochondrial biogenesis.

It means increasing the oxidative capacity of our individual mitochondria.

It means improving mitochondrial fusion, which is actually when mitochondria come together to form long chains of mitochondria that are more efficient.

So there's a lot of technicality to what it means to print more mitochondria, have them each be more efficient, and have each one do more work.

But that's really what we want to do.

That's when it just gets into the simple habits.

There's simple things we can do for each of those things.

For mitophagy, we can focus on various types of endurance exercise and high-intensity interval exercise.

There's compounds like urolithin A that promote mitophagy.

When we talk about improving our oxidative capacity, this is things like the sprint workouts.

We want to build more mitochondria.

This is resistance training.

Literally,

telling the body to make more.

But first principles, it's how do we get more of these working better, doing more work every day?

And then we think about, you look at the data on walking, and it's like people who walk more than 7,000 steps a day have a 50% to 65% lower chance of dying in 10-year follow-ups.

And it's like, yeah, because walking is literally

glucose disposal signal so you're just simply asking it's not a great biogenesis signal it's not a great mitophagy signal but it's a great disposal so if you're doing lifestyle habits that do one of those three things which we can of course go into more you're improving the cells capacity to do that conversion process better

I would say at least three.

I would say aiming for more than that is good, though.