Modern medicine is not fighting the right enemy, — believes Mercola. The cause of most chronic diseases lies not in the symptoms but in the dysfunction of mitochondria — the energy stations of cells. When they are damaged by sugar, toxins, and deficiencies, the body loses energy and becomes ill.
The solution is nutrition that restores mitochondria: fewer carbohydrates, moderate protein, more fats, and intermittent fasting. This approach returns metabolic flexibility, energy, and resilience against diseases.
Chapter One. Mitochondria. Please welcome
Mitochondria are the foundation of health, and they are destroyed not by fat but by sugar. Free radicals in moderation are beneficial — they help cells recover, but an excess of glucose makes them destructive.
The erroneous "low-fat" policy of the 20th century led to an increase in obesity and diabetes. Saturated fats, on the contrary, are necessary for cell membranes and hormonal balance. The true enemy of mitochondria is processed oils and excess sugar.
Chapter Two. Why MMT?
Mitochondrial metabolic therapy shifts the body to burn fats and ketones instead of glucose. This provides stable energy, reduces inflammation, and activates autophagy — the cleansing of cells. MMT improves the microbiome, restores insulin sensitivity, and promotes the formation of new mitochondria.
Ketones are "clean fuel" that nourish the brain and protect against aging, unlike toxic glucose metabolism.
Chapter Three. Caloric Restriction
Caloric restriction is a natural stimulus for cell renewal and longevity. Mercola explains that constant overeating activates insulin and IGF-1, enhancing cell growth and aging, while moderation and intermittent pauses reduce the burden on metabolism.
Insulin and IGF-1 are key regulators of metabolism: when their levels are stable, recovery processes are activated. Too frequent eating or excess protein activates the mTOR pathway — the "mechanistic target of rapamycin," associated with tissue growth and accelerated aging. Temporary caloric restriction and moderate protein, on the contrary, activate autophagy and support mitochondria.
The result: fewer meals and natural fasting periods give cells time to cleanse and recover, increasing resilience to diseases and prolonging the body's youth.
Chapter Four. Iron Levels and Their Importance for Health
Mercola explains that iron is a dual element: it is necessary for oxygen transport and mitochondrial function, but in excess, it becomes toxic. Excess iron promotes the formation of free radicals and oxidative damage to cells, accelerating aging and increasing the risk of cancer, diabetes, and heart diseases.
Ferritin control is a crucial preventive tool. The author advises regularly checking iron levels, especially for men and postmenopausal women who have no natural means of excretion.
Even simple blood donation helps reduce excess iron and thereby improve metabolic health and energy.
Chapter Five. Optimal Macronutrients for MMT
The basis of nutrition is vegetables and healthy fats, while fruits are limited to berries. For sweetness — stevia or erythritol.
The main sources of energy are coconut oil, olive oil, avocado, and olives, which stabilize sugar levels and nourish mitochondria.
Protein comes from seafood, eggs, and quality dairy products in moderate amounts to avoid activating the mTOR pathway.
Nuts and seeds add minerals and antioxidants without overloading the body.
Chapter Six. Practical Implementation of MMT
Success begins with control. Mercola recommends measuring glucose, ketones, ferritin, vitamin D, and tracking body fat percentage and waist size. All data can be conveniently recorded in the Cronometer app — it helps maintain a balance of macronutrients and monitor progress. The key is awareness and accuracy, turning nutrition into a tool for mitochondrial recovery.
Chapter Seven. How to Transition to MMT
Start by cleaning your kitchen: remove sugar, refined oils, and processed foods. Learn to read labels and choose whole foods.
The author suggests three levels of transition: easy (gentle reduction of carbohydrates), immersion (full ketosis), and advanced (water fasting). The transition requires patience — after a few days of fatigue, stable energy and mental clarity will come.
Chapter Eight. Adaptation and Control
Shifting to fat metabolism may be accompanied by weakness and headaches — this is a temporary "sugar detox." It is important to drink water with electrolytes, stay active, and avoid overeating. Monitoring glucose, ketones, and meal timing speeds up adaptation.
Mercola emphasizes: calmness, movement, and discipline — the three pillars of sustainable ketosis and healthy metabolism.
Chapter Nine. Adapting to Fat Burning
Adapting to fat metabolism means that the body has learned to use fat and ketones instead of glucose. This provides stable energy, less hunger, and fewer sugar spikes.
Not only physical but also emotional changes are important — the dependency on "sweet fuel" disappears.
Monitoring glucose, ketones, and weight helps track progress and maintain metabolic flexibility.
Chapter Ten. Water or Fat Fasting
Fasting activates autophagy and rejuvenates cells, reducing inflammation and insulin levels.
The author describes different forms — from one-day fasts and the 5:2 regimen to fat fasting, which is gentler and easier to tolerate. The main goal is to teach the body to alternate between periods of satiety and hunger, restoring mitochondria and energy.
Chapter Eleven. Other Ways to Improve Mitochondrial Health
Besides nutrition, natural factors influence mitochondria: grounding, sunlight, physical activity, cold, and heat. They enhance energy metabolism and reduce inflammation.
Supporting substances — berberine, coenzyme Q10, magnesium, L-carnitine, and structured water — help cells produce energy more efficiently.
