Optimize Cellular Health for Longevity, Fat Metabolism & Performance

To improve body composition, metabolic efficiency, and longevity at the cellular level, focus on mitochondrial function, gut health, inflammation control, and metabolic flexibility. 

Optimizing Fat Oxidation & Mitochondrial Function as You Age

🔥 Boost Mitochondria & Fat Metabolism

• Train smart: Zone 2 (3–5x/week), HIIT (1–2x/week) for fat oxidation & mitochondrial efficiency.
• Cold & heat exposure: Cold plunges & sauna to enhance resilience.
• Nutrient support: CoQ10, PQQ, alpha-lipoic acid, magnesium, creatine.

🥑 Enhance Fat Adaptation & Metabolic Flexibility

• Fasted morning movement improves fat-burning.
• Smart fueling: 30g carbs pre-endurance, 15g protein pre-strength training.

💤 Reduce Oxidative Stress & Improve Recovery

• Prioritize sleep (7–9 hrs) for mitochondrial repair.
• Adaptogens & polyphenols lower stress & inflammation.

🦠 Gut Health & Inflammation Control

• Prebiotics & probiotics (fermentable fibers, yogurt, kimchi) support fat metabolism.
• Lower inflammation: Remove processed foods, increase omega-3s, support gut integrity.

💪 Optimize Hormonal & Metabolic Health

• Strength train (3–4x/week) for glucose control.
• Women’s health: Higher protein (40–60g post-workout), avoid prolonged fasting.

🔬 Key Functional Lab Tests

• DUTCH Test, Organic Acids, GI-MAP, VO2 Max to assess mitochondrial & metabolic health.

🌿 Longevity & Fat Loss Strategies

• Circadian rhythm: Morning sunlight, blue light reduction.
• Stress management: Breathwork, meditation, grounding.
• Electrolytes & hydration for cellular energy.

🚀 Take action today: Train smart, fuel wisely, reduce stress, optimize sleep, and personalize with functional labs!

🎧 Listen now and learn more on https://debbiepotts.net/how-do-you-improve-your-fat-oxidation-rates/ then schedule a free discovery call with FDNP/F-NTP Coach Debbie!