What are the strategies and tools that help to improve mitochondrial dysfunction, chronic inflammation and oxidative stress

Improve mitochondrial function and related inflammation and oxidative stress through regular movement, supportive food and lifestyle habits, and appropriate health monitoring.

• Exercise: Combine endurance or Zone 2 activity, high-intensity intervals, and resistance training; a suggested weekly target is 150 minutes of moderate or 75 minutes of vigorous activity, alongside at least 7,000 steps daily. A 10-minute walk after meals can also help muscles use glucose. 1 2
• Nutrition: Favor whole or minimally processed foods, and consider food quality and timing as part of metabolic health. 3
• Monitoring: Fasting insulin and uric acid are among the suggested metabolic markers to discuss with a healthcare provider; the guest also described tracking relevant biomarkers over time to assess whether a strategy is helping. 4
• Other lifestyle factors: Reduce exposure to synthetic toxins where possible, prioritize sleep and stress reduction, seek daylight and time outdoors, and introduce temperature variation as a possible additional tool—not a substitute for food, sleep, or exercise. 5 6 7