Mitochondria 101: How to Supercharge Your Cellular Energy with Food and Lifestyle

Summary:

In this energizing episode of the Green Glow Podcast, host Kylie Buckner is joined by her husband and health science expert, Dr. Cyrus Khambatta, for a deep dive into the fascinating world of mitochondria—the “powerhouses” of our cells. Together, they break down the science behind mitochondrial health, why it’s suddenly trending, and how what you eat (and how you move) can directly impact your cellular energy, longevity, and overall wellness.

Cyrus shares insights from his PhD research in nutritional biochemistry, explaining how mitochondria work, why they matter for everything from energy to disease prevention, and the latest science on how diet and lifestyle choices can help you build new, healthier mitochondria. The duo also explores the best foods for mitochondrial health, the role of antioxidants and polyphenols, the impact of different diets (including Mediterranean, ketogenic, and fasting), and practical tips for optimizing your energy at the cellular level.

Whether you’re a science geek or just want to feel your best, this episode is packed with actionable advice, myth-busting, and a healthy dose of kitchen-table banter. Plus, Kylie and Cyrus brainstorm a “mitochondria-loving salad” recipe you’ll want to try!

Show Notes

In This Episode:

• Why mitochondria are the “powerhouses” of your cells—and why that matters for your health and longevity
• The surprising history of mitochondria and their role in human evolution
• How many mitochondria are in your cells (hint: it’s way more than you think!)
• The connection between mitochondrial health, energy production (ATP), and chronic disease
• How diet and exercise influence mitochondrial biogenesis (making new mitochondria)
• The impact of different diets on mitochondrial function: high-fat, calorie restriction, ketogenic, fasting, and Mediterranean
• Why calorie restriction and fasting can boost mitochondrial health
• The gold standard: why the Mediterranean diet is so powerful for your cells
• The science of polyphenols and antioxidants—what they are, why they matter, and the best plant-based sources
• Top foods for mitochondrial health: Indian gooseberries (amla), turmeric, soybeans, cacao, onions, apples, blueberries, red grapes, cinnamon, beets, spinach, arugula, Swiss chard, celery, and more
• The role of nitrate-rich vegetables (beets, leafy greens) in supporting mitochondria and cardiovascular health
• How to “feed” your mitochondria with every meal for optimal energy and disease resistance
• The myth of high-fat and ketogenic diets for long-term health
• Practical tips for incorporating more antioxidant-rich, polyphenol-packed foods into your daily routine
• The idea for a “mitochondria-loving salad” and cacao-turmeric dressing

Resources & Links:

• Connect with Cyrus here: Evolution Health 
• Click this link to learn more about Amla Green for Antioxidant rich Indian gooseberry tea/coffee products
• Research papers mentioned:
  • “The Impact of Diet Upon Mitochondrial Physiology” Kyriazis ID, Vassi E, Alvanou M, Angelakis C, Skaperda Z, Tekos F, Garikipati VNS, Spandidos DA, Kouretas D. The impact of diet upon mitochondrial physiology (Review). Int J Mol Med. 2022 Nov;50(5):135. 
  • “Dietar