Most of us are probably interested in living longer and feeling great as we age. With a significant portion of the adult population facing chronic diseases, understanding how to age well is more important than ever. The MITO Food Plan from the Institute for Functional Medicine (IFM) utilizes therapeutic foods and lifestyle strategies to support healthy mitochondrial function, especially in people with brain disorders, chronic pain, and fatigue. This article explores the MITO Food Plan, including its benefits, target audience, and practical implementation.
Understanding the Role of Mitochondria
Mitochondria, often called the "powerhouses of the cell," are responsible for generating approximately 95% of the body's energy currency, adenosine triphosphate (ATP). Mitochondria convert food and oxygen into clean energy called ATP that powers the cell’s activities. Among other tasks, ATP powers our cells to communicate with each other, help our muscles contract, create new DNA and RNA, and allow our brains to function well.
These organelles are abundant in high-energy tissues like the muscle, liver, kidney, and brain. Mitochondria also help to detoxify poisons that get into cells. What makes mitochondria particularly fascinating is their abundance varies dramatically throughout your body. Your heart muscle cells contain thousands of mitochondria, while less metabolically active cells might have just a few hundred.
However, the process of making ATP itself can damage mitochondrial DNA (mtDNA), and the mitochondria are also vulnerable to damage from our inflammatory lifestyles. Molecules called ‘free radicals’ are produced as part of this energy exchange. These free radicals need to combine with other molecules or oxidation will occur. Oxidation in nature is seen when iron rusts in the presence of oxygen and moisture. A similar process happens inside the body. Oxidation can damage the brain by initiating cell-death, leading to premature aging.
When the mitochondria can’t repair themselves effectively, poor aging, neurological diseases, cancers, type 2 diabetes, and obesity may develop. Making the mitochondria a priority is one way to potentially delay or even manage the effects of aging.
Read also: Food List for Longevity
What is the MITO Food Plan?
The MITO Food Plan is a way of eating that may promote optimal mitochondrial function, restoring a sense of vitality and encouraging healthy aging. This meal plan is anti-inflammatory, low-glycemic, gluten-free, low in grains, and moderate in high-quality fats, which may help manage inflammation and oxidative stress in the body. The Mito Food Plan may be described as an anti-inflammatory, low-glycemic, gluten-free, low-grain, high-quality- fats approach to eating. The plan focuses on supporting healthy mitochondria through the use of therapeutic foods that improve energy production.
The MITO Food Plan emphasizes therapeutic foods for energy, protective antioxidants, anti-inflammatory nutrients, and high-quality fats. It also reduces overall carbohydrate intake, with the recommendation to choose only limited amounts of gluten-free grains. But it also considers when to eat, how much to eat, and how to cook your food to help manage oxidative stress and inflammation. All of these factors together may give your mitochondria a better ability to repair themselves.
For the Mito Food Plan, two food list options are available: the traditional Mito Food Plan (which includes dairy products) and the dairy-free Mito-Ketoflex Food Plan. Both the Mito Food Plan and Mito-Ketoflex Food Plan are typically implemented with a macronutrient ratio of 20% protein, 60% fat, and 20% carbohydrates. However, a Functional Medicine practitioner may prescribe a more therapeutic macronutrient distribution (e.g., 15% protein, 80% fat, 5% carbohydrates) when a more aggressive ketogenic approach is warranted.
The body tries to defend itself against free radicals by producing antioxidants that neutralize their effects. Many foods, particularly vegetables and fruits, contain an abundance of antioxidants. Some of the highlighted therapeutic foods on the Mito Food Plan are high in antioxidants. Other important antioxidants found in the broccoli family help the body make glutathione. Herbs and spices, green tea, and berries also help to control oxidation.
Who Could Benefit from The MITO Food Plan?
As we age, mitochondrial function naturally begins to decline, so the MITO Food Plan is a good option for anyone hoping to age well. But according to IFM, the MITO Food Plan may also be used to support individuals who would like to specifically target brain function, pain levels, and fatigue.
Read also: Diet for Mitochondrial Health
Brain Function
Oxidative stress and inflammation may play a role in the development of neuropsychiatric disorders and cognitive decline. High levels of ROS, inflammatory markers, and mitochondrial membrane dysfunction have been found in people with depression. Patients with Alzheimer’s disease also seem to have a number of mitochondrial alterations. The MITO Food Plan may encourage good brain function by supporting the mitochondria and increasing brain-derived neurotrophic factor (BDNF), a protein that helps protect brain cells. Decreased utilization of glucose, leading to insulin resistance, has been seen in those with Alzheimer’s disease. The mildly ketogenic, low-carb approach of both versions of the Mito Food Plan is helpful in producing ketones, a more efficient fuel for the brain.
Chronic Pain
People with mitochondrial dysfunction often experience chronic neuropathic pain related to oxidative stress and inflammation. But muscle wasting (sarcopenia) may also be a common feature in those with chronic musculoskeletal pain. Adequate dietary protein intake is one important way to preserve muscle mass which contains a high concentration of mitochondria, but it also serves as the precursor to neurotransmitters that modulate pain. The MITO Food Plan may help manage pain by supporting oxidative stress and inflammation with anti-inflammatory foods, but it also ensures adequate protein for muscle tissue growth and repair, and healthy neurotransmitter production.
Chronic Fatigue
Feeling chronically tired may be a byproduct of poor mitochondrial function. Since the mitochondria play a central role in energy production, sluggish mitochondria, or mitochondria that aren’t able to repair themselves adequately, can’t efficiently turn the food you eat into usable energy. In addition to promoting healthier mitochondria, the MITO Food Plan eliminates high glycemic foods to help balance blood sugar, which may significantly improve energy levels.
What Foods Are Allowed on The MITO Food Plan?
The MITO Food Plan includes foods known to support mitochondrial function, but it’s also designed to help manage blood sugar control and inflammation levels in the body. The MITO Food Plan emphasizes therapeutic foods for energy, protective antioxidants, anti-inflammatory nutrients, and high-quality fats. It also reduces overall carbohydrate intake, with the recommendation to choose only limited amounts of gluten-free grains. Let’s take a look at the food groups that make up the bulk of this meal plan and why.
Protein
High blood glucose levels can trigger an immune system response, ultimately increasing inflammation. Meals that contain adequate protein may help to control blood sugar levels and also help to stimulate muscle mitochondrial protein synthesis, which is vital for maintaining great metabolic health as you age. The MITO Food Plan recommends high-quality protein with every meal. Free-range, grass-fed, organically grown meats and non-GMO plant proteins, and wild-caught fish are preferred. Particularly therapeutic options include wild Alaskan salmon, mackerel, sardines, cod, elk, venison, lamb, beef, and bison. But eggs, poultry, and cheese are also good sources of protein that can be included. Plant-based proteins like tofu, tempeh, beans, legumes, mushrooms, and various protein powders can be good substitutes if you don't eat animal products. But legumes and beans are high in carbohydrates, which can affect blood sugar and insulin levels, so the MITO Food Plan restricts these to one serving per day.
Read also: The Hoxsey Diet
Healthy Fats
Healthy fats help to manage inflammation in the body and they may improve the function of the mitochondria in the brain. Eat healthy fats: These can make up as much as 50-60% of the diet. The fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are particularly important for the developing brain, but they may also support inflammation-related brain health. Interestingly, patients with a lower omega-3 index, a marker of EPA and DHA levels in the blood, may have a higher risk of cognitive dysfunction and neuropsychiatric disorders. In addition, a higher fat, lower carbohydrate diet helps the body shift away from using carbohydrates (glucose) for fuel to using fat (ketones), which may be a supportive option for brain mitochondria. Ketones are an efficient way to make ATP, so they may help support against neurodegeneration.
The MITO Food Plan encourages minimally refined, cold-pressed, organic, non-GMO fats. So, you can include avocado, coconut milk, olives, and cooking oils like avocado, coconut, ghee, grass-fed butter, MCT, and olive. In addition to added fats, nuts, and seeds are sources of healthy fat and phytonutrients to support mitochondrial health. Include almonds, chia seeds, flaxseed, hemp seeds, pumpkin seeds, walnuts, Brazil nuts, cashews, hazelnuts, peanuts, pecans, pistachios, pine nuts, sesame seeds, and their various nut butters. Egg yolks and cold-water fish from the protein category also provide brain-supportive fat.
Fruits and Vegetables
Fruits and vegetables, rich in phytonutrients, can help manage inflammation in the body, which may improve mitochondrial function. The MITO Food Plan recommends eating 8-12 servings (1 serving equals one cup cooked or one-half cup raw) of fruits and vegetables each day to obtain the vitamins, minerals, and phytonutrients your body needs to support mitochondrial health. Focus mostly on non-starchy vegetables and add in therapeutic options like arugula, asparagus, Bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, chard, chives, Daikon radish, fermented vegetables, garlic, greens of all kinds, kohlrabi, leeks, okra, onions, scallions, sea vegetables, shallots, spinach, and watercress. Fruit servings should be unsweetened and consumed with a meal instead of alone to minimize the effect on blood sugar. Therapeutic fruit options include apples, blackberries, blueberries, cherries, grapes, mango, pomegranate, raspberries, and strawberries.
What Are The Rules For The MITO Food Plan?
In addition to bringing in nutrient-dense, whole foods and focusing on blood glucose regulation and inflammation, the MITO Food Plan addresses a few additional considerations.
Limit Grains and Dairy
While foods that contain dairy and gluten-free grains may be included in small amounts on the MITO Food Plan, they aren’t emphasized and are not necessary to include daily. Higher amounts of carbohydrates from gluten-free grains may affect blood sugar levels and don’t allow for ketones to be used for fuel. The MITO Food Plan recommends limiting the daily intake of carbohydrates to 60 grams for those aiming for ketosis. In addition, dairy products may promote inflammation in some people. If you’re using this meal plan to support brain health, chronic pain, or fatigue, it’s probably best to minimize these.
Intermittent Fasting and Calorie Restriction
Intermittent fasting (IF) is one approach with many potential health benefits. Essentially, IF involves avoiding food intake for hours or days while remaining hydrated. IF encourages metabolic flexibility (switching from glucose to ketones for fuel), which may support mitochondrial function to promote great brain health and healthy aging. It’s also a method of calorie restriction, which may increase BDNF levels, have favorable effects on the mitochondria, and support the aging process. IF and calorie restriction can be accomplished in many different ways. One of the easiest may be a simple daily 12-hour overnight fast, but you can also choose to limit your food intake to 600 calories for one day each week or just cut your normal daily calorie intake by 20-30%. Eating fewer calories increases the protein BDNF, which acts like a growth hormone for the brain, and also activates the Nrf2 pathway, which increases production of antioxidants and detoxification enzymes.
One easy way to keep calories to 600 calories per day is to use one of the quality vegetarian-based protein powders or medical foods available today. Choose unsweetened protein powders made from quality pea proteins, rice proteins or combinations of pea, rice, chia, and hemp. 15 to 25 grams of protein per two-scoop serving when added to unsweetened almond or coconut milk.This can provide a sustaining and balanced food replacement throughout the day.
Food Quality
The MITO food plan also encourages using high-quality foods to limit exposure to pesticides and synthetic fertilizers (which may affect the mitochondria) and grain-fed animals (which may have lower omega-3 fatty acid content). Look for local, free-range, grass-fed, and organic options whenever possible. The importance of pesticide- and toxin-free food from local, free-range, grass-fed, and organic sources cannot be stressed enough. Such foods are extremely important for brain health. Organic foods are grown without the use of pesticides and synthetic fertilizers. Organic meats, poultry, dairy, and eggs all come from animals that have not been raised on antibiotics or growth hormones. Free-range meats come from beef, buffalo, chicken, or lamb that have not been fed corn or other grains, but have been allowed to roam free and eat grasses that are naturally higher in healthy omega-3 fats. Research has shown that organically grown fruits and vegetables retain greater nutritional value than foods grown with pesticides and other chemicals. The food plan also stresses avoiding highly processed and junk foods and refined sugars.
Food Preparation
Certain food preparation methods, like grilling and high-heat cooking, create advanced glycation end products (AGEs) that can increase oxidative stress and negatively impact your mitochondria. Opt for cooking methods that use moisture with low heat, like poaching, steaming, and stewing. the browner the food, the greater the amount of potential inflammation from the meal. AGEs are primarily found in meats cooked at high temperatures, highly processed foods, and full-fat cheeses. A healthier option is to cook with moisture over low heat, such as cooking in a crockpot or slow cooker, poaching, steaming, and stewing. When you do choose high-heat methods, try to add fresh cooked greens (spinach, kale, chard, arugula, etc.) or a salad to your meal to help offset some of the inflammatory effects.
Spices and Herbs
Spices are medicinal, concentrated herbs that can have anti-inflammatory and antioxidant effects in neurological disease.The Mito Food Plan encourages a generous use of various spices, such as basil, black pepper, cayenne, cilantro, cinnamon, cloves, curry, fennel seed, garlic, ginger, marjoram, oregano, paprika, parsley, rosemary, sage, and turmeric. ALL spices and herbs have the potential to limit the damage from oxidation. Using a variety of herbs and spices will help individuals develop and experience new tastes. It is recommended that daily meals be dressed up with a spectrum of spices, as they will make food taste more interesting and increase the medicinal impact. Some studies even suggest that spices can reduce some of the oxidative damage and formation of cancer-causing substances that occur with cooking.
Sweeteners
It is essential to refrain from all added sweeteners to the best of one’s ability when following this food plan.The damaging effects from inflammation that sugar can have on the blood vessels and brain are long-lasting. In addition, high- intensity sweeteners can lead to blood sugar imbalances, increased calories and subsequent weight gain, and continued cravings.When craving something sweet, choose from the fruits on the Mito Food List.While label reading is important to detect added sugars, the Mito food plan doesn’t encourage eating processed foods. Artificial (synthetic) sweeteners should also be completely avoided; new research is finding that these high-intensity sweeteners may have negative effects on metabolism and could spur food cravings.
Functional Medicine Labs That Can Help Individualize the MITO Food Plan for Patients
Functional medicine labs can help personalize the MITO Food Plan.
Fatty Acid Status
Since healthy fats are vital for mitochondrial function, knowing a patient’s fatty acid status can help assess disease risk and personalize the MITO Food Plan.
Oxidative Stress
The Advanced Oxidative Stress test gives providers an idea of how much oxidative stress is in the body and how effectively antioxidant enzymes are removing it. This test measures various glutathione markers, as well as 8-OHdG, which is a marker that goes up when there’s damage to the mitochondria. Practitioners can use this test to evaluate current levels of oxidative stress and then develop a personalized nutrition and lifestyle plan to optimize patient results.
Additional Strategies to Support Mitochondrial Health
Beyond diet, several lifestyle factors can significantly impact mitochondrial health:
- Exercise: Physical activity is the most powerful tool for improving mitochondrial health. High-Intensity Interval Training (HIIT) creates metabolic stress that signals your cells to produce more mitochondria through a process called mitochondrial biogenesis. Endurance exercise improves mitochondrial efficiency and increases their size and number. Resistance training supports mitochondrial health by maintaining muscle mass, which houses the majority of your body's mitochondria. The key is consistency and progression. Compelling research has indicated that exercise helps to oxygenate the brain and particularly affects learning and memory. Your body contains trillions of tiny powerhouses working around the clock to fuel every breath, heartbeat, and thought.
- Sleep: Quality sleep is crucial for mitochondrial repair and regeneration. During deep sleep, your brain's glymphatic system clears metabolic waste, including damaged mitochondrial components.
- Stress Management: Controlled stress through temperature exposure can strengthen mitochondria. Cold exposure, such as cold showers or ice baths, triggers adaptive responses that improve mitochondrial efficiency and increase their numbers. Chronic stress elevates cortisol levels, which can impair mitochondrial function over time.
- Supplementation: Consider Coenzyme Q10 (CoQ10) and Magnesium. Coenzyme Q10 (CoQ10) is directly involved in mitochondrial energy production and acts as an antioxidant within the mitochondria. Magnesium is involved in over 300 enzymatic reactions, many of which occur within mitochondria.
tags: #mitochondria #diet #plan