Every Day Baseline
Here are the baselines for mitochondrial health that all of my clients and I are taking (albeit not always in the same amounts due to genetic variance).
- CoQ10 Ubiquinol form
100-200mg daily with meals. Enhances electron transport chain efficiency and protects mito from oxidative damage.
- PQQ Pyrroloquinoline Quinone
10-20mg daily for 4-8 weeks. Stimulates new mitochondria formation and synergizes with CoQ10 for ATP production. - Methyl B Vitamins
1-2 capsules daily of a full-spectrum methyl B complex (focus on B1, B3, B6, B12). These activated forms support NAD+ production, mitochondrial energy metabolism, and prevent deficiencies that impair ATP synthesis. Methylated forms ensure better absorption, especially for those with MTHFR mutations
- Magnesium: 400mg daily (glycinate or malate for bioavailability). Critical for over 300 enzymatic reactions, including ATP production and mitochondrial membrane stability. Prevents cramps, supports recovery, and regulates blood sugar for stable energy.
- Electrolytes (Sodium, Potassium, Magnesium): 2-4g sodium, 1-2g potassium daily via food or supplements (e.g., LMNT or hydration mixes). Maintains mitochondrial membrane potential, supports hydration, and prevents energy dips during training or fasting
Training Days:
- Creatine: 10-20g. Boosts ATP regeneration and more.
- Beta-Alanine: 2-3g. Buffers lactic acid, delays fatigue.
- L-Citrulline: 6-8g. Boosts blood flow, ATP production.
- Ketone Esters (KE4): 10-12.5g in water. Elevates BHB for energy, focus.
- D-Ribose: 5g. Supports ATP synthesis.
Non Training, or low training days:
- Fast until 10am or noon
Try to get 5000 steps in before you eat any calories.
- *15 minutes morning sunshine ideally full body.
*No butthole tanning required.
- Spirulina/Chlorella (Energy Bits): 5-10 tabs spirulina AM for energy/ATP boost, same chlorella PM for detox/mito repair. Great for SOD and chlorophyll to fight oxidative stress.
- Glutathione (with Taurine): 200-400mg liposomal or injectable 2x/week on rest days. Enhances antioxidant capacity and mito efficiency by 50% when paired.
- Urolithin A: 500mg daily. Recycles damaged mitochondria via mitophagy, essential for longevity and baseline health
And for the mega focused health dorks like me, throw a little Spermidine/Fisetin/Quercetin/Resveratrol Combo in the mix to drive some additional authophagy.
Off – Day Peptide Bonus
If you’re feeling really wild and crazy and want to throw in a peptide… the only one I use on off-days is SS-31, and maybe some BPC/TB4/GHK combo. This drives healing and repair.
(**Use code BPAK for 15% off at Biolongevitylabs.com)
Here is an easy link to order the Mitochondria Peptide Stack.
But remember, no one “needs” supplements or peptides. I do them because I love to push my body and I know that when I do I create more tissue damage, oxidative stress, and energy demand. This stuff makes a massive difference.
IF you enjoyed this, share it with all the people you know that don’t eat like homeschooling hippies and might enjoy a little boost!
– BPak
