Introduction
Mercola claims that the main mistake of medicine — fighting the tumor instead of restoring metabolism. Cancer, in his opinion, — is a consequence of mitochondrial damage, which lose the ability to produce energy.
He proposes a metabolic nutrition program based on a keto diet and cyclical ketosis to restore mitochondria and reduce inflammation. Although this science is still developing, its principles can already be applied to initiate the body's self-recovery processes.
Chapter 1. The Truth About Mitochondria, Free Radicals, and Dietary Fats
Mitochondria are the energy center of the cell, and when they are damaged, inflammation and cancer occur. The main enemy of mitochondria is excess sugars and vegetable oils, not fats. The shift to refined carbohydrates and low-fat diets has led to an increase in chronic diseases. Natural saturated fats, on the contrary, support the brain, hormones, and cells.
Conclusion: health returns only with the restoration of mitochondria and a shift to a fat-based diet.
Chapter 2. Why You Need Mitochondrial Metabolic Therapy (MMT)
MMT restores the body's ability to use fats and ketones as the primary fuel. Disruption of this process underlies diabetes, obesity, cancer, and neurodegeneration.
MMT reduces inflammation, increases insulin sensitivity, and protects cells from oxidative stress.
Chapter 3. The Protein Paradox
Excess protein activates the mTOR pathway, accelerating aging and tumor growth. It is important not only the quantity but also the balance of macronutrients. Mercola calls for moderation: enough protein for tissue repair, but without chronic stimulation of growth.
Cyclical eating and fasting periods help activate autophagy and extend life.
Chapter 4. Iron and the Health of Your Mitochondria. An Unexpected Effect
Excess iron is a powerful pro-oxidant: it increases the formation of free radicals, damages mitochondria, and raises the risks of cardiovascular diseases, diabetes, and cancer. It is more common in men and women after menopause. The key marker is ferritin (target ~40–60 ng/ml); a general blood test may not show overload.
Chapter 5. What to Eat on MMT: The Cleanest and Most Effective Fuel for the Body
The basis of the diet: low carbohydrates (no sugar and grains), plenty of non-starchy vegetables; sweeteners — stevia, monk fruit, erythritol.
The main fuel is fats: olive, coconut, avocado, ghee, omega-3; exclude refined vegetable oils.
Protein — moderately, to avoid stimulating mTOR (eggs, fish, grass-fed meat). Dairy — whole/fermented; nuts and seeds — moderately due to omega-6.
Chapter 6. Before You Start MMT
Preparation: buy quality fats and protein, glucose/ketone meters, kitchen scales. Basic tests: glucose, insulin, HbA1c, lipid profile, ferritin, CRP, vitamin D, thyroid function. Record baseline data (weight, waist, body composition, blood pressure) and count net carbs. A mindset shift is needed, and work with a doctor for chronic diseases: this way, the transition to ketosis will be smoother and safer.
Chapter 7. How to Start
The first step is to prepare the environment. Remove sugar, bread, grains, industrial products, leaving only those allowed on MMT in the kitchen: healthy fats, low glycemic index vegetables, meat, fish, eggs, nuts.
Read labels — sugar is often hidden under other names.
Giving up sweets is a key stage: gradually replace carbohydrates with fatty and protein-rich foods. The optimal macronutrient ratio: 70–80% fats, 10–20% protein, 5–10% carbohydrates. The transition can be abrupt or gradual — depending on readiness. The main thing — is to eliminate temptations and give the body time to adapt.
Chapter 8. Transitioning to Fat Burning
At this stage, the body learns to operate on ketones. Insulin decreases, fat burning increases, and inflammation decreases. Monitor glucose (70–85 mg/dl) and ketones (0.5–3.0 mmol/L). Intermittent eating (6–8 hours a day), moderate portions, and sufficient electrolytes are important.
Transitional discomfort — fatigue, irritability — is temporary. Water, bone broths, and magnesium help. Exercise — light. Psycho-emotional resilience and mindfulness ease adaptation.
Chapter 9. Applying MMT Over the Long Term
Fat adaptation is a state where the body easily switches between fats and carbohydrates, without feelings of hunger and energy fluctuations.
Mercola advises to track progress: energy, sleep, mood, concentration, as well as objective indicators — glucose, insulin, ketones, lipids, and ferritin.
Long-term success is ensured by flexibility and self-observation — the ability to adjust the diet while maintaining metabolic balance.
Chapter 10. Optimizing Mitochondrial Health. The Power of Fasting
Fasting activates autophagy — self-cleaning and cell renewal, increasing resistance to inflammation. Short fasts on water or fats improve insulin sensitivity and brain function. Effects include weight loss, reduced inflammation, and lower cardiovascular disease risks.
Intermittent schemes (16:8, 18:6, etc.) help maintain metabolic flexibility. Not eating for 3–4 hours before sleep is important for recovery. The cycle of "feasting — fasting" supports balance, avoiding chronic restrictions. If weakness or cold occurs — add feeding days.
According to Mercola, fasting is a natural way to extend life and energy.
Chapter 11. Other Ways to Improve Mitochondrial Health
Mitochondria depend not only on nutrition, but also on light, movement, temperature, and contact with nature. Grounding reduces inflammation and improves sleep. Sunlight regulates biorhythms and stimulates vitamin D production. Infrared sauna activates detoxification and energy production. Artificial light is the enemy of mitochondria, so it is important to reduce blue light in the evening. Physical activity and cold exposure enhance mitochondrial density and metabolism. Supplements (Q10, PQQ, carnitine, magnesium, omega-3, vitamin D) are just support, not a replacement for a healthy lifestyle.
Appendix A. From Acne to Cardiovascular Diseases: How MMT Works
MMT helps with dozens of diseases related to mitochondrial damage and energy metabolism disruption. It reduces inflammation, improves metabolism, and brain function.
Ketones serve as fuel for neurons (in Alzheimer's, epilepsy, migraines), reduce pain and fatigue (fibromyalgia), normalize blood pressure and sugar levels (type 2 diabetes, cardiovascular diseases), cleanse the liver, and improve skin.
The main conclusion: most chronic diseases are metabolic, and restoring mitochondria through keto nutrition and ketosis cycles initiates the body's natural healing.
