It’s important to start this article with a clarification. Neither cold-plunges nor sauna replaces medical treatments such as chemotherapy, radiotherapy, or surgery; they are complementary tools. Always consult your healthcare professional.

What Is a Mitochondrion?

Dr. Florencia Leinado defines a mitochondrion as a “small engine” that transforms glucose and fats into ATP (energy). Almost all cells contain mitochondria, and every function in the body depends on them for life.

If mitochondria are too few or don’t function well, the body becomes ill:

• Cognitive and neurological issues

• Muscle dysfunction

• Impairment of vital organs

• Early aging

What Is Mitochondrial Biogenesis?

It’s the cellular process through which new mitochondria are formed. For overall health and healthy longevity, being able to generate mitochondria is essential.

This is where both cold and heat come into play — because both trigger mitochondrial bursts.

Cold  Exposure and Mitochondria

Our bodies contain two types of fat:

• White fat: accumulates in the abdomen and thighs. It’s the type we usually associate with excess weight. It’s passive and used for energy storage.

• Brown fat: commonly found in the neck, shoulders, and upper back. It’s metabolically active and has a high concentration of mitochondria.

Susanna Søberg, PhD, explains that brown fat is the main regulator of our body temperature. When we’re exposed to cold and body temperature drops, both brown fat and mitochondria activate: they pull in white fat and glucose, burn it, and produce energy (ATP) to raise core temperature.

Nothing stimulates mitochondrial production as much as cold exposure.

Cold Exposure and Cancer: Preliminary Evidence

Why does cancer develop? Dr. Leinado explains that cancer can be understood as a metabolic and mitochondrial issue. A healthy cell can use glucose, fat, and protein as energy sources. When a cell loses this ability, it becomes diseased.

“When a cell is left without mitochondria, that’s when we’re talking about cancer,” says Dr. Leinado.

Surgery, radiotherapy, or chemotherapy can cure cancer. These are palliative treatments for something already damaged. However, the key is addressing the problem before it appears — preventing it altogether.

Cold is one of the best activators of mitochondria. Additionally, when brown fat is activated, it burns glucose instead of storing it. This reduces the energy supply available to tumors.

There is a very interesting study (Angiogenesis, Cancer, Metabolic disease, Cardiovascular disease, Eye disease) where researchers measured the potential of cold exposure to reduce and inhibit tumor growth:

• A group of mice were implanted with several cancer cells.
• Half of them were exposed to low temperatures for 20 days.
• The other half served as the control group (no cold exposure).
• The mice exposed to cold showed “considerable tumor inhibition” and an almost double survival rate compared to the control group.

(*) It's important to note that this study is exploratory. It is not claiming that cryotherapy alone cures cancer.

Heat and Mitochondria: Benefits of Sauna

Preliminary studies suggest that heat exposure also activates mitochondria and increases mitochondrial biogenesis.

In one study (Skeletal Muscle Signaling Following Whole-Body and Localized Heat Exposure in Humans), nine healthy young men (average age 35) underwent two sessions of 60 minutes of passive heat treatment.

• One session consisted of whole-body exposure at 44°C to 50°C with 50% humidity.
• The other session involved single-leg heating using a perfused suit with water at approximately 50°C.

Researchers found that whole-body heat treatment increased the expression of heat shock proteins and Nrf2, a protein whose activity signals mitochondrial biogenesis.

Daily Hacks for a Mitochondrial Boost

Dr. Leinado shared simple, practical tools we can use to stimulate mitochondrial biogenesis:

• Expose yourself to cold in any form: cold showers, cold-plunges, etc.

• Grounding: walking barefoot on grass, sand, or soil

• Nasal and diaphragmatic breathing

• Morning natural light exposure (at least 10 minutes)

• Consume healthy fats: ghee, avocado, nuts, olive oil, etc.

• Good sleep: a dark, cool room (between 19°C and 21°C) and as far away as possible from junk light

Boosting mitochondrial health is boosting overall health.

Start building a healthier you, one session at a time. Discover our Ice Baths and Portable Steam Saunas.

(*) Alfa Humans is designed to support a healthy lifestyle, not to diagnose, cure, or prevent diseases or medical conditions. Our tubs and portable steam saunas are not medical devices. Always consult your doctor before engaging in any of these practices.