The Hidden Energy Secret of High Performers

If you’ve ever wondered why some people stay sharp, energised, and productive deep into their 40s, 50s, and beyond… the answer often comes down to something microscopic but mighty. Your mitochondria.

Mitochondria are tiny “power plants” inside your cells that produce ATP*, the energy currency your body uses for everything from thinking clearly in meetings to recovering from workouts to keeping your immune system switched on.

*ATP is Adenosine Triphosphate. It’s often called the energy currency of the body, because our cells “spend” it the way you spend money to get things done. ATP is the fuel your body uses for every single action — from thinking to lifting to digesting to breathing. If your body were a company, ATP is the cash flow.

Why Mitochondrial Connections Matter

Strong mitochondrial networks support:

1. Better Cellular Health: They repair damaged cells, control inflammation, and regulate apoptosis (the body’s “clean-up” process). Strong cells → strong tissues → strong you.

2. Faster, Smarter Metabolism: They turn nutrients and oxygen into usable energy. Poor mitochondrial health means a sluggish metabolism with stubborn fatigue. 

3. Lower Oxidative Stress: Healthy mitochondria neutralise free radicals and reduce chronic inflammation which is one of the biggest drivers of accelerated ageing.

When they connect, they become even more powerful. Through fission (splitting) and fusion (joining), mitochondria form networks that adapt to stress, boost endurance, and extend longevity.

Think of it as upgrading from dial-up internet to fibre broadband for your cells.

How Movement Supercharges Your Mitochondria

Movement isn’t just “exercise.” Movement is mitochondrial medicine. Research shows that physical activity triggers mitochondrial biogenesis (the creation of NEW mitochondria) and enhances how well they communicate.

Movement isn’t just “exercise.” Movement is mitochondrial medicine.

Here’s how different types of movements to design and build into your lifestyle:

1. Movement (basic & functional): Basic-functional movement activates PGC-1α*, which is the “master switch” for mitochondrial growth and connectivity. Moving around performing basic functions of lifting, carrying, pushing, pulling, bending down, standing up, squatting. This means not being stuck in one function, for example, just sitting.

2. Aerobic Work (Running, Cycling, Brisk Walking): Improves oxygen delivery, boosts ATP production, and increases endurance.

3. Strength Training: Creates mechanical stress that signals the body to grow more mitochondria and build stronger energy pathways.

*PGC-1a (Peroxisome proliferator-activated receptor-gamma coactivator 1-alpha), a protein that acts as a master regulator of cellular energy metabolism. It plays a crucial role in mitochondrial biogenesis, which is the creation of new, healthy mitochondria. PGC-1α is highly expressed in energy-demanding tissues like muscle, the brain, and the heart, and its activity can be boosted by exercise, cold temperatures, and fasting.

When your mitochondria are well-connected, you experience:

• higher stamina

• faster recovery

• fewer energy crashes

• reduced risk of diabetes, heart disease, cognitive decline

This is why people who move daily look younger, think clearer, and live longer.

Why Daily Movement is the Real Longevity Hack

1. Energy Optimisation: Your mitochondria are like muscles; use them or lose them.

2. Preventing Stagnation: Sedentary living switches mitochondria off, leading to fatigue and metabolic issues. 

3. Longevity & Repair: Movement triggers autophagy which is your body’s way of clearing out damaged mitochondria to make space for new, efficient ones. 

4. Mental Clarity & Mood: Movement boosts BDNF*, your brain’s “growth fertiliser” for sharper focus and emotional stability.

*BDNF (Brain-Derived Neurotrophic Factor), is a protein that supports the survival, growth, and function of neurons (nerve cells). It is crucial for the development of new neurons, the formation of synapses (communication connections), and is particularly important for learning and memory. BDNF is involved in brain plasticity and is linked to the function of brain regions like the hippocampus and cerebral cortex. 

We often think we need more time. What we really need is more energy. Design and build the three different types of movements into your lifestyle. More energy starts with building a daily movement lifestyle even when we have a packed schedule. 

Let's start with Movement (Basic & Functional):

Basic-functional movement activates PGC-1α*, which is the “master switch” for mitochondrial growth and connectivity. Moving around performing basic functions of lifting, carrying, pushing, pulling, bending down, standing up, squatting. This means not being stuck in one function, for example, just sitting.

1. Shift Your Mindset: Think about your "next decade". Don’t move to “exercise.” Move to live longer, think better, and perform stronger.

2. Add Functional Movements: Intermittent acts of functional movements in your day like squats, lunges, carries. These are patterns that keep you mobile, strong, and injury-free. These are outside of your gym workouts. 

3. Start Simple: 10,000 steps, take the stairs, stretch every hour, take work calls while walking, go for a lunch or tea-break walk, stand-up and move or stretch every 45 minutes of sitting, correct your posture intermittently.

Incorporate Aerobic Work (Running, Cycling, Brisk Walking):

Aerobic Work improves oxygen delivery, boosts ATP production, and increases endurance.

With a packed schedule you might find this challenging to incorporate, yet consider planting this into your calendar, to block out time for aerobic work.

1. Build Non-Negotiable Routines: Put Aerobic work in your calendar like an important meeting because it is.

2. Make It Enjoyable: Dance. Pickleball. Hiking. Boxing. If it’s fun, you’ll stick with it. Remember these are movement activities. Don't turn them into workouts even when these activities work you out!

Get into Strength Training: 

Strength training creates mechanical stress that signals the body to grow more mitochondria and build stronger energy pathways.

Once a week for an hour, is a good start!

I see a lot of 'knowledgable individuals' hitting the gym and doing their sincere best to get worked out.

The truth? when no one is watching you, you slack. Your posture gives in when you are fatigued, you become prone to injury when you don't see the form you are not correcting. 

Get a personal trainer. Partner with them to derive a program that meets your strength and conditioning goals. Stick to the program!

Remember

Daily movement isn’t just fitness. It’s the fuel source behind every meeting, every decision, every ambition, and every decade ahead. Speak to allied health professionals.

#processtoprogress #myshifthappens