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This Simple Blood Test Reveals Your Health!

Ben Greenfield

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TL;DR

The four things you'd lose by not watching

4 items

TL;DR

The four things you'd lose by not watching

4 items

The MIC screen test uses a finger-prick blood sample to assess mitochondrial health across four key subgroups: baseline respiration, efficiency, potential, and network function.

This test provides personalized recommendations for diet, exercise, and supplements based on an individual's unique mitochondrial profile, moving beyond general biomarker testing.

Unlike traditional muscle biopsies, the MIC screen is non-invasive, scalable, and stable for up to 60 days, making it accessible for global use and regular tracking.

Key supplements often found to be beneficial for mitochondrial health include CoQ10, Alpha Lipoic Acid, and Acetyl L-Carnitine, while recommended exercise involves zone 2 cardio and weight training.

Protocols

Concrete recipes — what, when, how much, and why

6 items

Mitochondrial Health Assessment (MIC screen)

WhatA finger-prick blood test that assesses four key subgroups of mitochondrial function: baseline respiration, efficiency, potential, and network.

WhenRecommended annually for a baseline, or quarterly for self-quantification and tracking interventions.

DoseA single finger-prick blood sample. Results are typically available after the sample is processed at the lab.

For whomAnyone interested in optimizing their cellular health, understanding the impact of their lifestyle choices, or seeking to address symptoms like fatigue that aren't explained by conventional tests.

WhyProvides a direct, real-time assessment of cellular functionality and efficiency, offering personalized insights into mitochondrial health that traditional biomarker tests cannot. It helps track the effectiveness of lifestyle interventions.

CaveatsThe first test provides a baseline; subsequent tests are crucial for tracking progress and the impact of interventions. Results are presented as a percentile score, not a pass/fail grade.

The MIC screen test is presented as a significant advancement in personalized health. Unlike traditional biomarker tests that offer indirect markers, this test directly 'opens the hood' of the cell to observe mitochondrial activity. The process involves a simple finger-prick, and the sample remains stable for up to 60 days, allowing for global accessibility. The results are compiled into a Mitochondrial Efficiency Index (MEI) score, a percentile-based metric that indicates an individual's standing relative to their demographic. This score, along with detailed reports on the four subgroups, is used to generate scientifically validated recommendations for diet, nutrition, and supplementation. The company also offers clinical consults to interpret results and ongoing educational resources for healthcare providers.

Mechanism

The test uses serum from a finger-prick blood draw as an 'adaptive transfer technology.' This serum is introduced to virgin cell lines in the lab, causing the mitochondria in those cells to behave as an extension of the individual's own mitochondria. The lab then measures 11 core functions, categorized into four subgroups, to determine overall mitochondrial health and efficiency.

Personal experience

Ben Greenfield has taken the test multiple times, noting its ease of use and his personal interest in self-quantification. He plans to test quarterly.

We didn't invent a test. We created an easy to use process of running the gold standard of assessing mitochondria worldwide for decades.

Also said

“The test value is not the first test. That's just your starting point. Just like getting your testosterone done or your sleep your sleep score done or your your blood work done, you have to start somewhere with a baseline.”— Emphasizes the importance of the initial test for establishing a baseline.

“With our test and what we've created... it doesn't change hour to hour or day. your mitochondria take 90 plus days to see any substantial physiological change down at the cellular level.”— Explains the stability of the results and the timeframe for observing physiological changes.

Zone 2 Cardio

WhatCardiovascular exercise performed at a moderate intensity, where heart rate is maintained above 110-120 bpm but not at maximal effort.

WhenApproximately four times per week.

Dose120 to 150 minutes per week (e.g., 30-40 minutes per session, 4 times a week).

For whomGeneral recommendation for improving mitochondrial health, especially for individuals with a relatively good exercise level.

WhyOptimizes mitochondrial activity and function by stimulating central nervous system impulses without inducing excessive stress or reactive oxygen species.

CaveatsAvoid running like a maniac; the goal is to maintain a specific heart rate range. Over-exercising can be counterproductive, leading to increased cortisol and reduced mitochondrial efficiency.

Zone 2 cardio is highlighted as a crucial component for mitochondrial health. The goal is to engage in sustained moderate-intensity activity, keeping the heart rate in a specific range (e.g., 110-120 bpm or higher, but not maximal). This type of exercise is believed to stimulate mitochondrial activity through central nervous system impulses. The speaker cautions against over-exercising, as pushing the body beyond its trained capacity can lead to stress, increased reactive oxygen species, inflammation, and elevated cortisol, which ultimately reduces mitochondrial efficiency. The recommendation is a general guideline, and individual responses may vary based on training status.

You got to work out about four times a week on zone two. Zone two means a heart rate about you know more than 110 120. So you don't really want to run like a maniac uh during those workouts. You want to maintain your heart rate at that level.

Also said

“If you are exercising more than what your body is trained to or able to do, then you're going to go into stress mode and that's going to be counterproductive because you know our oases are going to build up, reactive oxygen species are going to build up. you're not going to be able to clear them at the same rate that you're producing them.”— Explains the negative consequences of over-exercising and its impact on mitochondrial health.

High-Intensity Interval Training (HIIT)

WhatShort bursts of intense exercise followed by brief recovery periods.

WhenOnce or twice a week.

Dose15 to 20 minutes per session.

For whomGeneral recommendation for improving mitochondrial health.

WhyMaximizes mitochondrial activity and function, complementing zone 2 cardio.

CaveatsShould be done in moderation to avoid over-stressing the system, which can lead to counterproductive effects like increased cortisol and reactive oxygen species.

And then uh using high intensity interval uh training also twice a week for like 15 or 20 minutes, no more than that. If you do that, you're really um maximizing your mitochondrial activity through central nervous system impulses that stimulate your mitochondrial function.

Weight Training

WhatResistance exercise to build and maintain muscle mass.

WhenFour times a week.

Dose30 minutes per session.

For whomRecommended for everybody as a baseline.

WhyConsidered more important than other forms of exercise for mitochondrial health, as muscles are dense storehouses of mitochondria. It promotes testosterone and growth hormone, unlike excessive long-duration cardio which can increase cortisol.

CaveatsExcessive long-distance running, for example, can put stress on joints and increase cortisol, negatively impacting mitochondrial efficiency.

Weight training is emphasized as a foundational exercise for mitochondrial health, even more so than some other forms of activity. Muscles are rich in mitochondria, and resistance training helps stimulate their function and proliferation. The speaker contrasts this with excessive long-duration cardio, such as running many miles daily, which, while potentially beneficial for mental health, can place undue stress on joints and elevate cortisol levels, thereby reducing mitochondrial efficiency. The recommendation is for a consistent, moderate weight training regimen as a baseline for overall health.

Yes, weight training is is more important than anything else... So, weight training, I recommend weight training for everybody. 30 minutes four times a week. That should be the baseline for everybody.

Also said

“When you run so much, you're putting so much pressure on your joints and instead of increasing your amount of uh testosterone and growth hormone, you're pushing cortisol, which will reduce your makoner efficiency.”— Explains the negative impact of excessive running on hormonal balance and mitochondrial efficiency.

Vegetable Consumption

WhatEating a variety of vegetables, especially those with different colors.

WhenRegularly, as part of daily diet.

For whomGeneral recommendation for everyone.

WhyCrucial for a healthy gut microbiome, which in turn supports overall system function and mitochondrial health. Different colored vegetables provide diverse pigments beneficial for the microbiome and mitochondria.

So, as far as wings, um I think that um one of the most important ones, what vegetables are super important for the gut microbiome because if you you need a good microbiome to for for everything else to function well on your system. So, vegetables in general and different colors are important um you know with different so the pigments on on the vegetables are super important for the for the microbiome and and mitochondria function as well.

Extra Virgin Olive Oil Intake

WhatConsuming high-quality extra virgin olive oil.

WhenDaily.

DoseAt least four to five tablespoons a day.

For whomGeneral recommendation for everyone.

WhyHelps balance fatty acids, acts as an anti-inflammatory, and supports fatty acid oxidation, which is a highly efficient way for mitochondria to produce energy.

CaveatsMust be from dark glass bottles to protect against degradation.

And um the use of at least four to five tablespoons a day of extra virgin olive oil. Um that's super important. It really helps uh with the balance of the fatty acids. It's very anti-inflammatory and it also helps with a uh you know fi fatty acid oxidation as well.

What's new

Personal practice updates, fresh positions, predictions

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Mitochondrial Testing Accessibility and Scalability

0:01:00

A new finger-prick blood test (MIC screen) offers an easy, non-invasive, and scalable way to assess mitochondrial function, replacing painful and expensive muscle biopsies.

Why this matters: This test democratizes access to detailed mitochondrial health insights, previously only available through invasive and costly procedures, making personalized health optimization more feasible.

Background

Historically, assessing mitochondrial function required a muscle tissue biopsy, a painful, expensive, and non-scalable procedure. This new method aims to overcome these limitations.

The MIC screen test, developed by Versa Health, utilizes a simple finger-prick blood draw. The sample, which uses serum as an 'adaptive transfer technology,' is stable for up to 60 days, allowing it to be shipped from anywhere in the world to their lab near UC San Diego. This ease of use and stability are significant advancements compared to the traditional muscle tissue biopsy, which is not only painful and expensive (several thousand dollars) but also requires immediate processing on-site due to the rapid decline of mitochondrial health in extracted tissue. The company emphasizes that they didn't invent a new test but rather created an easy-to-use process for running the 'gold standard' of mitochondrial assessment, making it a practical tracking tool for individuals and clinics.

Personal experience

Ben Greenfield mentions having done the test multiple times, noting the simplicity of the finger-prick method and the quick process of sending it back to the lab.

We didn't invent a test. We created an easy to use process of running the gold standard of assessing mitochondria worldwide for decades.

Also said

“The only way to do this for decades around the world is a 6-in needle. It's called a muscle tissue biopsy.”— Highlights the invasiveness and difficulty of previous methods.

“We've shown validation studies that it's the same. So, it's that ease of use to be able to get this delivered to your doorstep, do it with a return label, drop it in the mail, and then when the result is ready, you get a fullblown report.”— Emphasizes the convenience and validated accuracy of the finger-prick method.

Personalized Medicine and Mitochondrial Health

0:15:00

The MIC screen test provides a personalized mitochondrial efficiency score (MEI score) and tailored recommendations for diet, nutrition, and supplementation, moving beyond generic health advice.

Why this matters: This approach highlights the shift towards individualized health strategies, recognizing that what works for one person may not work for another, especially concerning complex cellular processes.

Background

Traditional health advice often relies on generalized recommendations. However, the complexity of individual biochemistry and lifestyle factors necessitates a more personalized approach, particularly for cellular health.

The MIC screen test generates a Mitochondrial Efficiency Index (MEI) score, which is a percentile-based assessment of an individual's mitochondrial health compared to their demographic group. This score, along with detailed reports on four key mitochondrial subgroups, informs personalized recommendations for diet, nutrition, and supplementation. The system is designed to be a 'tracking tool' for cellular health, similar to how wearables track sleep or activity. The test's value is not just in the initial baseline but in tracking changes over time, allowing individuals and their providers to see the direct impact of lifestyle interventions. The company also emphasizes that their algorithm pulls peer-reviewed literature to support these recommendations, focusing on scientifically validated approaches.

Personal experience

Ben Greenfield shares his own high score (Profile 17), despite a history of intense athletic endeavors, illustrating that individual responses to lifestyle can vary greatly.

The test value is not the first test. That's just your starting point. Just like getting your testosterone done or your sleep your sleep score done or your your blood work done, you have to start somewhere with a baseline.

Also said

“Every single person on the planet is different. And this is where medicine will go in the future. Personalized medicine is the future.”— Underlines the core philosophy behind the test and future of healthcare.

“The algorithm will pull out any peer-reviewed literature... on what would be useful for you to help optimize the areas of improvement within your cells and we focus on diet, nutrition, and supplementation.”— Explains how recommendations are generated and their scientific basis.

Mitochondrial Uncoupling and Cold Exposure

0:30:00

Mitochondrial uncoupling, where mitochondria generate heat instead of ATP, can be beneficial (e.g., brown fat in babies) but excessive uncoupling from extreme cold exposure might reduce mitochondrial efficiency.

Why this matters: This clarifies a nuanced aspect of mitochondrial function, suggesting that while cold exposure has benefits, 'too much' can be counterproductive by reducing energy production efficiency.

Mitochondrial uncoupling is a process where the electron transport chain generates heat rather than ATP. While this is a natural and sometimes beneficial process (like in brown fat for thermoregulation in infants), excessive uncoupling can lead to reduced mitochondrial efficiency, meaning less ATP is produced for cellular energy needs. The speaker explains that while cold plunging can induce beneficial uncoupling, overdoing it could push mitochondria into a state where they lose energy and produce reactive oxygen species, leading to inflammation and stress hormones. The key is finding a 'happy medium' or homeostasis that is right for the individual, as an athlete's tolerance for stress (like intense exercise or cold) differs from a less trained individual.

Personal experience

Ben Greenfield notes his own cold plunging routine (1-2 times daily for 2-3 minutes) and believes it doesn't cause excessive uncoupling for him, a belief supported by his test results.

That's exactly that's exactly what I was alluding to to because you if you're generating heat, you're not generating ATP. you're you're utilizing that energy for the heat which you know you're not really unless you are in a cold situation uh you don't really need you know you need to have when you're making energy you're generating some heat but that has to be within a parameters remember everything in our in our system has to be balanced.

Also said

“But if someone your your age but is not well trained does the same thing. It may push the mitochondria into the coupling and then they lose energy they they uh uh develop reactive oxygen species which is a lot of of those protons that come out of the mitochondria and they create inflammation and and that generates stress hormones uh like cortisol and that creates a completely different um you know uh situation that is not really productive for you.”— Illustrates the negative consequences of excessive uncoupling for untrained individuals.

Mitochondrial Testing as a Standard of Care

0:55:00

The expert advocates for mitochondrial testing to become a standard part of annual medical check-ups, arguing it provides crucial insights into cellular health that traditional blood work misses.

Why this matters: This proposes a significant shift in preventative healthcare, suggesting that understanding mitochondrial function could help identify and address health issues before they manifest as full-blown diseases.

Dr. Fandos expresses a strong belief that mitochondrial testing should be integrated into routine annual check-ups. He highlights that many patients experience symptoms like fatigue or general malaise, but their standard blood work comes back 'normal,' leading to dismissal or misdiagnosis (e.g., prescribing antidepressants). He argues that this is because conventional tests don't 'open the hood' to see what's happening at the cellular level. Since mitochondrial dysfunction is implicated in nearly all non-communicable chronic diseases, a mitochondrial test could provide an early warning system and a roadmap for interventions, allowing for proactive health management rather than reactive treatment of symptoms.

I want mitochondria testing to become a standard of care for primary care doctors. when they, you know, you come into your doctor for your yearly checkup, they should be part of that panel because then that tells me what is exactly happening to your body right now and what can we do about it before you actually become sick.

Recommendations

Products, supplements, and tools mentioned in the episode

3 items

CoQ10

Supplement

Mentioned as a common recommendation from the MIC screen test's algorithm for improving mitochondrial health.

So it'll say you know phase one months 1 through three we recommend CoQ10 and a fatty lipid diet.

Find CoQ10

Alpha Lipoic Acid

Supplement

Often found to be deficient in patients and is crucial for mitochondrial function, facilitating the electron transport chain.

Alpha Lipoic Acid (ALA) is identified as a supplement where many patients show deficits, and it's considered very important for proper mitochondrial function. It plays a role in facilitating the electron transport chain, which is the 'assembly line' where energy (ATP) is produced within the mitochondria. Ensuring adequate ALA levels can help optimize this critical energy production pathway.

Yeah, I see a lot of deficits is alpha lipoic acid. Many patients come very u you know, very low on it and you know, very low on it and mitochondria really need it.

Find Alpha

Acetyl L-Carnitine

Supplement

A transport molecule that facilitates the entry of fatty acids into the mitochondria, promoting more efficient energy production (beta-oxidation).

Acetyl L-Carnitine is highlighted for its critical role as a transport molecule. It enables fatty acids to enter the mitochondria, where they can undergo beta-oxidation to produce a significantly higher amount of ATP (around 100 ATP per fatty acid molecule) compared to glucose metabolism (2-40 ATP). By promoting this process, Acetyl L-Carnitine helps maximize the energy output from fat, which is a very efficient fuel source for the mitochondria.

Acetil Lcarnitine is very important. So carnitine is a um is a transport molecule... that facilitates the entry of fatty acids into the mitochondrial chain. So by taking more acetylc carnitine you're uh promoting uh beta phosphorilation you know fatty acid phosphorilation in your mitochondria which means you're going to produce a lot more energy for the same you know with the same molecule that you have.

Find Acetyl

Disclosed sponsorships1speaker disclosed

MIC screen Mitochondrial Health Test

Service Sponsored · disclosed

A direct-to-consumer finger-prick blood test that assesses mitochondrial function across four key areas, providing a personalized 'Mitochondrial Efficiency Index' (MEI) score and tailored recommendations.

DisclosureBen Greenfield is a user and advocate, and the company (Versa Health) is a sponsor offering a discount code.

The MIC screen test is presented as a revolutionary tool for understanding and optimizing cellular health. It moves beyond traditional biomarker testing by directly evaluating the real-time functionality and efficiency of an individual's mitochondria. The test is non-invasive, requiring only a finger-prick blood sample, which is then sent to a specialized lab. The results include a comprehensive report and a personalized MEI score, along with scientifically validated recommendations for diet, nutrition, and supplementation. The company also offers clinical consults to help interpret results and ongoing educational resources for healthcare providers. It's positioned as a 'new vital sign' for tracking the impact of lifestyle interventions on a cellular level.

vs alternatives

Contrasted with traditional muscle tissue biopsies (painful, expensive, non-scalable) and general biomarker tests (indirect markers, easily skewed by short-term factors). The MIC screen offers a direct, stable, and accessible assessment.

Go to bengreenfieldlife.com/vera for the show notes. It's VR sea and let's dive in.

Also said

“We didn't invent a test. We created an easy to use process of running the gold standard of assessing mitochondria worldwide for decades.”— Highlights that the test makes an existing gold standard accessible.

“The algorithm will pull out any peer-reviewed literature... on what would be useful for you to help optimize the areas of improvement within your cells and we focus on diet, nutrition, and supplementation.”— Explains the scientific basis for the personalized recommendations.

Find MIC

Notable quotes

Lines worth pulling out — contrarian, specific, or perfectly phrased

6 items

Every single one of those non-communicable chronic diseases have some sort of tie to mitochondria.

Emphasizes the pervasive and fundamental role of mitochondrial health in preventing a wide range of chronic illnesses.

It's like me giving you a cholesterol drug and not having any idea of what your cholesterol is.

A strong analogy highlighting the absurdity of applying generic health interventions without personalized diagnostic data.

You're not changing the genes, but you're changing the behavior of your genes. That's that's called epigenetics.

Clearly defines epigenetics and its practical implication for influencing inherited mitochondrial health through lifestyle.

With our test and what we've created... it doesn't change hour to hour or day. your mitochondria take 90 plus days to see any substantial physiological change down at the cellular level.

Provides a crucial timeframe for understanding how quickly mitochondrial health can change and why short-term fluctuations don't skew results.

I want mitochondria testing to become a standard of care for primary care doctors.

Expresses a bold vision for the future of healthcare, advocating for a fundamental shift in diagnostic practices.

We've tested a one-day old baby and we tested someone right before they passed away. Okay? And it's pretty evident that your mitochondria can clearly determine that you're going to die.

A striking and somewhat morbid anecdote that powerfully illustrates the diagnostic potential of mitochondrial health across the lifespan.

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Topics covered

mitochondrial healthmitochondrial testingmic screenpersonalized medicineepigeneticsred blood cellsglycolysisATP productionelectron transport chainbaseline respirationmitochondrial efficiencymitochondrial uncouplingcold plungingreactive oxygen speciesmitochondrial potentialmitochondrial networksupplementsCoQ10alpha lipoic acidacetyl l-carnitine

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Educational summary of the cited expert source — not medical advice. Open the source recording linked above and consult a qualified physician before acting on any protocol.