Building a Daily Superfood Ritual for Energy & Vitality After 40: Part 2

Welcome to part 2 of Z Natural Foods' news article series, where I discuss the value of supporting energy and vitality after age 40. In Part 1 of this article series, I discussed the following topics. 

• What is healthy aging? 
• Why is the age of 40 considered (by Western medicine) the standard for pivoting from reactive to proactive care? 
• What exactly are functional and integrative medicine, and how do they play a role in the healthy aging process?
• Quality of life versus quantity
• What is mitochondrial dysfunction, and how is it related to the aging process?
• Does the biohacking community (while chaotic) really have something to offer in the world of healthy aging?

Today, I will discuss my perspective as an herbalist on supporting healthy aging through herbs, functional foods/superfoods. 

However, before we go down that rabbit hole, in case you missed part one of this series, let’s discuss the amazing value that I believe we can benefit from through the world of biohacking, functional, and integrative medicine. 

You can read that article here: Building a Daily Superfood Ritual for Energy & Vitality After 40, Part 1

Because I don’t generally think in reductionist terms, I believe that the aging process, though natural, is quite complex and has no simple answer for completely stopping it, let alone reversing it. Furthermore, has anyone actually thought about the consequences of these actions? 

I think it is fair to say that big tech and big pharma are not exactly known for considering the consequences of their actions, let alone taking responsibility for them. That said, I will be damned if, with the high-tech world we live in, we can’t at the very least slow the aging process down in an ethical manner. 

So, if there is a focal point to achieve that goal, I strongly believe our lifestyle factors causing mitochondrial dysfunction should be the focus.    

To begin, it would be an understatement to say that the core principle of a healthy aging protocol is rooted in the sound principles of integrative medicine, focusing on supporting and nourishing the natural, inevitable process of aging. 

Furthermore, I certainly don’t believe that the denial of aging is helpful to no one, nor is the belief that aging has to be a horrible and painful process. The blue zones have certainly proven those facts. 

Therefore, the essential need is to nourish through a combination of consuming wholesome foods in both the fresh and minimally processed, highly concentrated powders, which are rich in polyphenolic diversity, is a match made in heaven. 

In simple terms, getting a boat load of polyphenols (especially flavonoids) from an equal blend of fresh and concentrated powdered versions is an awesome idea. 

In addition, maintaining a consistent, healthy balance of omega-3-rich foods, saturated fatty acids, and plenty of protein is essential. The undeniable need for lifestyle practices that maintain functionality through physical activity, mind-body balance through meditation and deep breathing, and belief in the power of the placebo effect all belong on the winners' podium as well. Without these core practices, it will be much more difficult (but not impossible) for other age-nourishing therapies to take hold and see their true potential.  

Next, functional medicine’s ability to analyze an individual's biochemistry and genetics is crucial to treating people as individuals. Furthermore, it also sees profound value in understanding how systems work together, rather than as individual entities, to support healing, for example, understanding that healing the gut is essential for hormone balance and for getting maximum benefit from other exogenous therapies. 

Let’s face it, if you don’t fix your gut, nothing else will take hold. In fact, I believe that combining the “fine line” differences between functional and integrative medicine, like analyzing one's biochemistry and utilizing the power of the placebo effect (standing strong with your belief system), makes them a perfect combination. When you have a strong belief in your healing system, it can profoundly affect the protocol. 

With regard to the biohacking community, I stand by what I said in part one of this article series: The approach biohackers take can be chaotic and involve unnecessary risks when better, safer alternatives exist. 

However, because those who take the greatest calculated risks often end up with the most compelling data, I believe biohacking’s high-risk nature can provide valuable information for the healthy aging community. Again, for those who didn’t read part one, here is a quick review of those specifics: 

• Non-invasive detoxification methods that help reduce inflammation, boost energy production, and improve cardiovascular health, such as infrared saunas, red light therapy, IV Ozone, and cryotherapy, are worth their weight in gold. However, if you want to take that up one more notch, coffee enemas to support liver detoxification and boost glutathione levels are also a simple tool worth trying. These are by far my favorites, and I strongly encourage you to apply the ones you believe are a good fit to your healthy aging protocol because, while the biohacking community has embraced them as essential tools, the vast majority of them began long before the biohacking community existed. For example, the famous Gerson therapy was one of the first to use coffee enemas as a part of its treatment.  
• External data-driven devices, such as glucose, heart rate, and sleep quality monitors, can be useful tools for optimizing healthy aging, especially in our modern, chaotic Western society. However, don’t expect perfect accuracy. Instead, look for unusual trends in your numbers to know if you are going off track. 
• Advanced biological age testing (telomere length and DNA methylation) may provide interesting feedback and perspective on whether you are on the right track. However, again, because healthy levels may be determined inconsistently, use these markers to identify negative trends for you personally. 

All that said, you can always ignore the above information and take the simpler approach: do it the “Blue Zone” way. However, while the blue zone principles are outstanding and should be applied to daily life, if you live in today's chaotic Western society, you will most certainly find them challenging and insufficient for modern living.  

Finally, as stated above, the basics mentioned remain extremely relevant and powerful, but are no longer sufficient to move the needle amid the stressors of modern society. 

Therefore, I see tremendous value in nutraceutical intervention, especially in supporting healthy mitochondrial function. Yes, I realize these compounds are central to reductionist thinking; however, unlike many people in my field of herbalism, I don’t disregard what I find valuable simply because it did not fit into my herbal education. I see tremendous value in nutraceutical intervention when used appropriately, especially in the toxic and chaotic world we live in. Below is a list of my favorite compounds, with simple explanations of how they affect mitochondrial health. 

To be clear, while I personally use all the items on the list below, I encourage you to use the suggestions below as you see fit; I am not telling you to run out tomorrow and buy them all. See which ones best fit your needs. 

Furthermore, if you came here for a different perspective on the aging process using herbs and superfoods, not to worry, just keep reading a little further down, and you will get there.  

• NAD+: Nicotinamide Adenine Dinucleotide is a coenzyme found in every cell, essential for converting food into energy and maintaining cellular health. NAD+ repairs and maintains mitochondria by boosting ATP levels, initiating repair of mitochondrial DNA, and enhancing the removal of damaged mitochondria. It is often taken at a dose of 300 milligrams daily. 
• PQQ: Pyrroloquinoline quinone is a potent redox-active compound capable of reversibly donating or accepting electrons and initiating the growth of new mitochondria. Furthermore, PQQ activates AMPK, the master switch that regulates metabolism and combats chronic inflammation. It is often taken at a dose of 20 milligrams daily. 
• CoQ10 is a fat-soluble compound that serves as an electron carrier in the mitochondrial respiratory chain (energy production), protecting cell membranes and DNA from oxidative damage, particularly under high energy demand. Furthermore, it reduces excessive levels of Reactive Oxygen Species (ROS) by up to 48%, helping to maintain mitochondrial integrity in high-energy organs such as the heart and brain. It is often taken at a dose of 100-400 milligrams daily.
• Resveratrol is a polyphenolic compound primarily found in grapes, although also present in many other foods, that promotes mitochondrial biogenesis by activating the SIRT1 and PGC-1α signaling pathways to regulate energy metabolism, mitochondrial function, and antioxidant responses. It is often taken at a dose of 200-400 milligrams daily. 
• RALA: R Lipoic Acid is a water- and fat-soluble antioxidant derived from octanoic acid and cysteine that increases mitochondrial membrane potential, particularly in aging and neurodegenerative contexts. It is often taken at a dose of 500 milligrams daily.
• Nac: N-Acetylcysteine is a stable form of the amino acid cysteine because free cysteine oxidizes quickly when exposed to air. NAC protects mitochondria by replenishing glutathione. Furthermore, it regulates OPA1-mediated quality control, a protein crucial for maintaining the structure of the inner mitochondrial membrane, thereby reducing apoptosis (cell death) during stress. It is often taken at a dose of 1200-1800 milligrams daily. 
• Urolithin A is an active postbiotic derived from ellagitannins found in pomegranates, walnuts, and berries that activates mytophagy. Mytophagy is the recycling of old, damaged mitochondria into new, functional ones. This compound has been shown to enhance muscle strength and boost VO2 max. It is often taken at a dose of 1000 milligrams daily. 
• Fisetin is a bioactive flavonoid and senolytic compound. They selectively induce cell death in zombie cells that stop dividing and refuse to die. It is often taken at a dose of around 500 milligrams daily. 
• D-ribose is a simple sugar that serves as the backbone of ATP, helping to replenish depleted energy reserves. In simple terms, it is the quick fuel for ATP. It is often taken at a dose of 5-15 grams (not milligrams) daily. 

However, after reading the first paragraph of this article, I assume you were hoping for a more “holistic” or herbal approach to healthy aging, so, once again, let’s begin.

Why synergy matters in a healthy aging protocol

Synergy means that a whole food system works better than the sum of its individual components. 

When you consume whole foods (or in a minimally processed form, such as freeze-dried powder), you are getting a complex, naturally balanced matrix of nutrients. 

No single compound operates in isolation. Instead, each component supports and amplifies the others, creating a broader, more nourishing impact on the body.

The bottom line is that real nutritional synergy happens in whole foods because nature designed foods to be complete and work together.  

Furthermore, smart food combining enhances this concept even further. For example, camu camu berries, or acerola cherries, provide Vitamin C and its cofactors. However, adding lemon and sea buckthorn increased the diversity of nutrients and polyphenols. 

To be clear, more diversity does not equal multiplication magic. This is not the exaggerated idea of 1+1=3. It is more accurate to say 1+1+1= greater nutritional diversity. 

Ultimately, whole foods provide the blueprint for optimal results because removing parts reduces effectiveness. Below is one of many examples. 

A study on the polysaccharide K (PSK) from turkey tail mushrooms modified a key compound from turkey tail mushrooms and reduced its immune-supporting activity by 80%—simply because associated components were removed. This study showed that lipase treatment reduced the immunological response to PSK by 80%. This shows the importance of the associated lipids bound to the beta-glucans and that their presence alone is insufficient to achieve maximal benefits. 

Is a blend of freeze-dried fruit powders a potent tool to support healthy aging?

In simple terms, the answer is Yes. I have written many articles on the tremendous value that whole, freeze-dried food powders bring to the table and, in some cases, are better choices than the fresh food itself. For example, I recently did an article about red raspberries and their flavonoid content, which stated the following. 

Red raspberries are especially rich in anthocyanins, which are a part of the flavonoid family of polyphenolic compounds. They represent the pigments that exhibit the bright red, purple, and blue colors found in fruits and vegetables. Red raspberries are rich in Cyanidin-3-sophoroside, specifically found in red colored fruits and vegetables. They are known for significant antioxidant activity,  potential anti-inflammatory properties, and the ability to reverse polyphenol oxidation. 

Furthermore, red raspberries are also a rich source of the anthocyanin cyanidin-3-(2G-glucosylrutinoside), which also contributes to their distinctive pigmentation and antioxidant properties. They are specifically known to help reduce oxidative stress, lower cardiovascular risk, and modulate the Nrf2/NF-kB pathway to reduce inflammation. 

However, the predominant polyphenol found in red raspberries is Ellagitannin, which represents around 80% of red raspberries' total polyphenol content. The two primary ellagitannins found in red raspberries are as follows.  

• Sanguiin H-6 acts primarily by inducing apoptosis, exerting anti-inflammatory effects by reducing inducible nitric oxide synthase (iNOS) activity, and exhibiting antimicrobial activity by inhibiting biofilm development. 
• Lambertianin C acts primarily by inhibiting the NF-κB and MAPK signaling pathways to reduce inflammation and by inducing apoptosis. However, it is metabolized into ellagic acid and urolithins, which provide sustained health benefits, such as enhanced muscle function and neuroprotection.

What I believe surprised most people is that freeze-dried red raspberry powder provides slightly more than double the flavonoids in ⅓ the volume of fresh raspberries. 

• 3.5 ounces of fresh red raspberries yield 103 mg of flavonoids.   
• 1 ounce of freeze-dried red raspberry powder yields 230 mg of flavonoids.

That simple one ounce provides around 28 grams, which studies show is quite potent. The following was stated in a recent 2026 human study evaluating the benefits of consuming 25 grams of freeze-dried red raspberry powder on cognitive performance in obese adults aged 55-70.  

• The RRB meal significantly reduced peak glucose (by 8%), insulin concentrations at 0·5 h, and the overall insulin response compared with control (P < 0·05). 
• Serum from RRB consumers attenuated LPS-induced NO production, iNOS, and COX-2 expression in microglial cells (P < 0·001). 
• Cognitive performance improved following the RRB meal, with fewer attempts in the CANTAB (Cambridge Neuropsychological Test Automated Battery) Paired Associates Learning task (P < 0·05) and fewer errors with better strategy use in the Spatial Working Memory task (P < 0·05). 
• No significant differences were observed in vascular function. 

Therefore, these findings suggest that acute red raspberry supplementation attenuated postprandial metabolic stress, reduced markers of neuroinflammation, and improved cognitive performance, supporting RRB's potential role in a dietary strategy for aging populations.

While raspberries are one of many berries you can purchase in freeze-dried, powdered form, it is best to combine five to seven to achieve what I discussed earlier: polyphenol diversity. Therefore, a good blend may be raspberries, blueberries, Acai, Maqui, Sea Buckthorn, and Pomegranate. 

Some of my top picks from the herbal and functional food world

To be clear, we could most certainly go down the rabbit hole, and the following list would be almost endless. As an herbalist, I have seen firsthand the tremendous power of potent plant medicines to create amazing healing effects in the body. However, I will do my best to take this rather complex topic, simplify it, and keep my suggestions within the boundaries of mitochondrial health. 

Therefore, here are some of my top picks in the herbal and functional food world for supporting mitochondrial health.

1) Maca Root 

Maca is a unique root vegetable that thrives at an altitude of 15,000 feet in the challenging conditions of the Andes mountains. It is a spectacular tonic food with adaptogen-like qualities and some unique nourishing compounds. For millennia, the Indigenous people of Peru have revered maca as a staple food. Despite its humble appearance—resembling a cross between a parsnip and a potato—it proudly belongs to the Brassica (mustard) family, which also includes cabbage, turnip, mustard, and broccoli. 

Maca improves energy metabolism, particularly under conditions of physical stress or fatigue. Furthermore, it increases mitochondrial density through the following mechanisms of action.  

• Maca improves Mitochondrial Respiration and Function by increasing the expression of mitochondrial respiratory chain complexes (I-V) in the cortex, improving energy metabolism and oxygen consumption. Furthermore, it has been shown to increase the NAD+/NADH ratio, thereby improving the efficiency of electron transfer within the mitochondrial electron transport chain.
• Maca stimulates the master regulator of mitochondrial biogenesis, PGC-1α, which is a signaling pathway that encourages the cell to create more mitochondria and enhances overall mitochondrial density and efficiency. This is also supported by the increase in mitochondrial transcription factor A levels.
• Maca polysaccharides and macamides support ATP production and enhance mitochondrial energy metabolism in the liver and muscles, thereby reducing lactic acid buildup and fatigue during intense physical exertion.
• Maca increases the levels of autophagy-related proteins (such as LC3-II, Atg7, and Beclin1) in the cortex, which helps clear dysfunctional or damaged mitochondria, often referred to as "zombie cells". 
• Maca protects mitochondrial membrane integrity through its rich content of bioactive compounds—specifically macamides, macamides, glucosinolates, and polysaccharides, which act as potent modulators of mitochondrial function, and the Nrf2 Signaling Pathway.

Furthermore, Maca plays an essential role in addressing an underlying issue that may prevent your healthy aging protocol from reaching its full potential: Leaky gut. Maca supports the healing of this condition through the following actions due to its nourishing levels of glucosinolates (sulfur-containing compounds). 

• Reducing gut inflammation: Because maca contains glucosinolates and polyphenols, it supports a healthy inflammation response that specifically targets the bowels. 
• Fostering a healthy microbiome: Gelatinized maca acts as a prebiotic by increasing beneficial and reducing harmful bacteria, which supports a stronger gut lining. Furthermore, it acts as a mucilage, protecting and soothing the intestinal lining.

Therefore, Maca has been shown to support tissue repair & nutrient absorption, and to modulate the expression of nutrient transporters that facilitate glucose and peptide movement across cell membranes, which are typically impaired during inflammatory conditions. 

The standard clinical amount of gelatinized maca to support the following functions is 3-5 grams daily.   

2) Turmeric/Curcumin  

One of turmeric's primary compounds, curcumin, supports the health of mitochondria through the following mechanisms of action.    

• Promotes the formation of new mitochondria by upregulating the transcription factor PGC-1α, which drives mitochondrial biogenesis, oxidative metabolism, and energy homeostasis. 
• Neutralizes reactive oxygen species (ROS) and activates the Nrf2 pathway, which boosts natural antioxidant enzymes to protect mitochondrial DNA from damage. It is a master regulator of cytoprotective defenses (cellular mechanisms that protect tissues from injury). 
• Promotes mitochondrial homeostasis by enhancing and regulating fusion, leading to more efficient mitochondria. 
• Selective Mitophagy: Curcumin triggers mitophagy in damaged cells, ensuring only high-functioning mitochondria remain in play. 

What are Curcuminoids?

A curcuminoid is a small class of secondary metabolites, including curcumin, Demethoxycurcumin, and Bisdemethoxycurcumin, all isolated from Turmeric. These compounds are phenols and are responsible for turmeric's yellow color. Within the curcuminoid family, curcumin is the primary compound, and the other two curcuminoids are analogs of curcumin. An analog is a compound with a molecular structure that is similar to the primary compound. While Demethoxycurcumin and Bisdemethoxycurcumin are believed to act similarly to curcumin, it is not explicitly known if they act to the same extent. To simplify this explanation, think of a lock, and each of these three compounds has a key that fits the lock, but only curcumin can open it. It is important to note that all curcumin extracts naturally contain curcumin and both analogs, but the analogs are often not standardized to a specific percentage. 

The standard clinical amount to support the following functions is 1-3 grams daily.   

3) Matcha Tea

Matcha has been well studied for its ability to promote mitochondrial biogenesis (creation of new mitochondria). It is believed to have a high concentration of the following. 

• Epigallocatechin gallate (EGCG) acts as a signaling molecule that activates the AMPK (triggering signaling cascades that lead to the expression of genes involved in mitochondrial respiration and biogenesis).  
• PGC-1α pathways (directly responsible for increasing the density and function of mitochondrial networks). 

These pathways are master regulators of mitochondrial energy metabolism, fostering the creation and enhancing the efficiency of mitochondria. However, there is more to matcha’s ability to support healthy aging than meets the eye.  

• Matcha improves the metabolic profile via its antioxidant system, boosts lipid metabolism, and enhances mitochondrial proteins that drive ATP production. 
• Matcha enhances bioavailability because it is a whole-leaf preparation, thereby having a higher concentration of polyphenols. 

The standard clinical amount to support the following functions is 4 grams daily.   

4) Cordycep Mushrooms

Researched for its ability to support vitality and performance, strengthen the body and mind, and support a healthy stress response, this elite-level Jing tonic and superstar of the mushroom world is categorized as an actual adaptogen and revered by tonic herbalists worldwide. Sweet in flavor and warm in temperature, cordyceps is famous in TCM for nourishing both Yin and Yang, supporting the kidneys and lungs, supporting life capacity and life force reserves, and is considered a fantastic tonifier of QI. You won’t have to search far to see that cordyceps is regarded as one of the greats in Traditional Chinese Medicine, right next to Ginseng, Reishi, Deer Antler, and Schizandra. 

Cordyceps are well-researched for their ability to support healthy mitochondria by increasing ATP production and restoring membrane potential (maintaining the electrical charge across the inner mitochondrial membrane), thereby protecting cells from dysfunction. While the benefits are mostly spoken about regarding cordyceps' ability to maintain strong mitochondrial function, such as ATP production, reducing oxidative stress by enhancing antioxidant defenses (SOD, GPx), and restoring mitochondrial function, there are several other effects not as widely spoken about.

• Cordyceps provide anti-apoptotic protection by preventing premature neuronal death and supporting neuronal function. Cordycepin protects neurons and other tissues from Mito-toxicity.
• Cordyceps improve the efficiency of the Mitochondrial Respiratory Chain by increasing the activity of mitochondrial complexes, including cytochrome c oxidase, which are vital for efficient energy conversion. 

The standard clinical amount to support the following functions is 6 grams of fruiting body extract daily.   

5) Tongkat Ali

Also known as Malaysian Ginseng, Tongkat Ali has an impressive list of traditional uses. However, it is best known for its potential aphrodisiac properties. In human studies, it has been shown to support healthy testosterone levels in both men and women. To be clear, Tongkat Ali has been shown to do this by inhibiting sex hormone-binding globulin, which increases when testosterone levels are low. When SHBG is inhibited, more free testosterone remains in the bloodstream. 

Therefore, two important points should be made about this topic. 

• Tongkat Ali’s effects on raising testosterone are less due to actually “stimulating” testosterone synthesis, but instead increasing the rate of free testosterone. 
• Tongkat Ali does not boost testosterone levels but rather restores and maintains those with low levels. 

Remember, women also produce testosterone (around 5-10% of the amount produced in men), increasing passion and sensitivity in their erogenous zones. In both sexes, testosterone supports metabolism, lipogenesis, red blood cell formation, and muscle growth. 

A pilot study with 12 active men and 13 active women aged 57-72 who were given 400 mg of Tongkat Ali extract daily for 5 weeks examined Tongkat’s effects on the following parameters: total and free testosterone, dehydroepiandrosterone, cortisol, insulin-like growth factor-1, and sex hormone-binding globulin. The results showed significant increases in total and free testosterone levels and in muscular force in both men and women. It was also concluded that the increase in free testosterone in women is due to the significant decline in sex hormone-binding globulin concentrations.

However, while tongkat ali supports mitochondrial health in ways similar to the above herbs and foods, it also offers two unique benefits that the others don’t.

• It has the ability to improve ATP production and metabolic efficiency through a process called thermogenesis (the biological process of producing heat to maintain body temperature and regulate energy balance), thereby improving fat-to-energy conversion. 
• Like many of the above herbs, this potent herb also has the ability to reduce oxidative stress. However, while its antioxidant scavenging ability is impressive, its capacity to balance the HPA axis and reduce cortisol levels gives tongkat ali a unique edge. After all, over time, high cortisol can damage mitochondrial function.   

The standard clinical amount to support the following functions is 400-600 milligrams of an extract daily.

6) Cacao

As the expression goes, we saved the best for last. Okay, well, it is not the best on the list; however, as a cacao lover, I would be remiss if I didn’t include it. Cacao helps prevent mitochondrial dysfunction through its high concentrations of PQQ and epicatechins. In fact, cacao is often cited as one of the highest natural sources of PQQ. Cacao supports healthy mitochondria through 5 mechanisms of action. 

• Cacao boosts mitochondrial biogenesis by activating a key regulator in the process, the PPARγ/PGC1α signaling pathway. It is a master regulator of energy metabolism, primarily driving mitochondrial biogenesis and brown adipose tissue differentiation, thereby promoting insulin sensitivity and reducing inflammation. 
• Cacao improves mitochondrial efficiency of SIRT/Nrf2 by boosting NAD metabolism. 
• Cacao improves the expression of fusion proteins in the mitochondria while at the same time preventing mitochondrial fragmentation. 
• Cacao reduces inflammatory damage via suppressing the proinflammatory protein NF-κB. 
• Because cacao is a rich source of PQQ, it helps protect cells against mitochondrial toxins.

The standard clinical amount to support the following functions is 3-5 grams of a minimally processed 100% cacao powder daily.

In conclusion, I hope you have enjoyed reading a master herbalist's perspective on this rather complex topic. While aging is inevitable, it does not have to be the horrible process that Western medicine portrays. 

We have more control than we think, and while nothing in life is a guarantee, swinging the pendulum in our favor sure can’t hurt.  

The Author’s Bio
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing, and has worked in different areas of this field for over 25 years. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about using medicinal and tonic herbs, as well as foods traditionally found in local markets, in the 35 countries he has visited. Michael brings you his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel (A Master Herbalist Perspective). He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.