We all know that the root cause of aging lies in mitochondria, the energy centers of our cells. As we grow older, mitochondria naturally decrease in number and begin to function less efficiently, leading to decreased energy and increased damage to our bodies. We feel more tired and weaker, and become more vulnerable to various diseases. But is this mitochondrial deterioration, whose effects we begin to feel even in our 40s, destined to be everyone's fate? Dr. Anurag Singh, a pioneer in mitochondrial science, joins world-renowned Functional Medicine Doctor Mark Hyman on his podcast, The Dr. Hyman Show, to discuss chronic fatigue, muscle loss, and premature aging – some of the most pressing health issues of modern life . As a solution, they discuss Urolithin A supplementation, a superstar in longevity research that offers cellular-level regeneration and repair. We've compiled Dr. Singh's strategies for increasing energy, focus, and strength despite advancing age, and everything you need to know about Urolithin A.
Who is Dr. Anurag Singh?
Dr. Anurag Singh began his career as an internal medicine physician and earned his doctorate in immunology . With over 40 articles published in prestigious academic journals, having conducted 50 different clinical trials, and holding 15 patents, Dr. Singh is considered a pioneer in mitochondrial science. He has dedicated the last 10 years to researching Urolithin A, a postbiotic compound proven to reduce biological age. Currently, Dr. Singh serves as the Chief Medical Officer for Timeline , a supplement brand, conducting research to develop next-generation supplements and skincare products aimed at improving cellular health and slowing the biological aging process.
What is Urolithin A?
Despite its technologically advanced name, Urolithin A is actually a natural compound that each of us can produce in our own bodies. It's produced after consuming pomegranates, strawberries, hazelnuts, walnuts, or berries, when certain bacteria in our gut break down polyphenol compounds called ellagitannins. Besides being an antioxidant and anti-inflammatory, Urolithin A also triggers a bodily process called mitophagy. This makes it an anti-aging compound because in mitophagy, old and malfunctioning mitochondria are broken down and replaced with new ones. According to Dr. Singh, Urolithin A helps our cells perform a "spring cleaning."
Urolithin A and intestinal connection
If each of us could synthesize this anti-aging compound simply by eating pomegranates and walnuts, why wouldn't we all age better, right? Wrong. Unfortunately, not all of us can synthesize Urolithin A in our gut. In fact, only one in three people worldwide can naturally produce this postbiotic compound. According to Dr. Singh, even if two people eat the same pomegranate, only one of them is likely to benefit from Urolithin A.
One of the reasons for this lies in the richness of our gut microbiome . If we eat a diet throughout our lives that aims to increase the diversity and balance of bacteria in our gut ; consuming plenty of fiber, fermented foods, and fruits and vegetables rich in polyphenols, our chances of synthesizing Urolithin A are all the higher.
Urolithin A supplements, which are becoming increasingly popular in the healthy living world, come into play here. Since not everyone can naturally synthesize this compound, many prefer to supplement it. So, what do scientific studies show about the effectiveness of Urolithin A supplements?
What do scientific studies say about Urolithin A supplements?
In clinical studies conducted by Dr. Singh and his team in collaboration with Timeline, it was found that older adults who used Urolithin A supplements for four months experienced increased muscle strength, physical endurance, and daily energy levels, and were able to move much more easily and for longer periods. From a cellular level, it was observed that their mitochondria began synthesizing significantly more energy. Furthermore, participants' biological age markers were monitored both before and after the supplementation. After regular Urolithin A supplementation, participants' metabolic and epigenetic tests showed lower biological ages. In short, clinical human trials prove that Urolithin A can rejuvenate cells by several years!
This "rejuvenation" of course doesn't mean turning back time. It shows that improved cellular health means feeling more energetic, happy, and functional, as if one were "younger." After all, healthy aging doesn't mean living forever, but rather remaining happy, energetic, and functional in every sense throughout the life we are given . Urolithin A is one of our most effective supporters on this path.
Is Urolithin A supplementation the key to a better life?
Dr. Hyman and Dr. Singh agree that almost every chronic disease stems from mitochondrial dysfunction. Diseases particularly associated with old age, such as diabetes and Alzheimer's, are fundamentally rooted in our mitochondria's inability to produce energy efficiently . If we lack sufficient physical and mental energy, our minds become clouded, our muscles weaken, our hearts tire more easily—in short, all our systems gradually collapse. The modern lifestyle, characterized by chronic stress, poor diet, lack of sleep, and environmental toxins, also exacerbates the deterioration of cellular health.
If we want to be healthier, improve our well-being, and age much better, the solution is n't just about taking a miracle supplement like Urolithin A, but about the behaviors we adopt every day. Exercising more, following a colorful diet of real foods, practicing intermittent fasting (if it's good for your body), and getting enough quality sleep every night are crucial for improving mitochondrial health and supporting bodily repair. These habits enhance all the benefits of Urolithin A supplementation and together prevent cells from weakening with age.