Mitochondria 101: The Cellular Key To Energy, Strength, and Longevity

Health and longevity begin at the cellular level. Timeline helps you on your longevity journey with Mitopure®, the first and only clinically validated Urolithin A supplement that supports the cell’s mitochondria.* It’s a powerful ingredient that’s clinically validated to improve cellular energy and increase muscle strength and endurance.* For our listeners of the mindbodygreen podcast, take advantage of an exclusive offer: get 10% off your first order of 1, 2, or 4 month Timeline offers. Use code MBG10 at timeline.com/mbg. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

We all know the usual advice for aging well: stay active, eat right, and manage stress. But what if we told you there's a quiet force behind it all? According to Anurag Singh, M.D., Ph.D. and Chief Medical Officer at Timeline Nutrition, mitochondrial health is the key. 

Think of your mitochondria as tiny, powerful batteries in every cell, providing the fuel for countless processes, especially in high-demand cells found in your muscles, brain, and heart. Over time, mitochondria naturally accumulate damage and become less efficient, a phenomenon known as mitochondrial dysfunction. Singh notes that this decline isn't just a result of aging but is also influenced by lifestyle factors such as diet, physical inactivity, and chronic stress, which exacerbate mitochondrial wear and tear.

One of the most powerful ways to support mitochondrial health is regular exercise. Singh points to research showing that endurance and resistance training stimulate mitochondrial biogenesis (the creation of new mitochondria) and improve mitochondrial efficiency. In a recent study led by Singh, researchers compared physically active individuals over 70 with their sedentary counterparts. The results were remarkable: the active group demonstrated significantly better mitochondrial function and greater resilience to cellular stress, highlighting exercise as a critical tool for mitochondrial health.

Your diet plays a direct role in mitochondrial function, with nutrient-dense foods acting as the building blocks for cellular health. Foods rich in polyphenols—such as berries, nuts, green tea, and pomegranates—support mitochondrial function by reducing oxidative stress and promoting cellular repair processes. Studies also show that intermittent fasting and time-restricted eating can activate autophagy, a process by which cells remove damaged components, allowing for healthier mitochondria.

Urolithin A, a natural metabolite produced when our gut bacteria break down polyphenols found in foods like pomegranates, is emerging as a powerful ally for mitochondrial health. However, only around 10% of people produce Urolithin A naturally due to genetic and dietary variations, so supplementation may be necessary for most people to experience its benefits. Singh explains that Urolithin A is unique in its ability to activate mitophagy—a specialized form of autophagy that selectively targets damaged mitochondria for cleanup and renewal.

Beyond muscle and energy, Singh underscores the broader implications of mitochondrial health for areas like cognitive function, metabolic regulation, and even skin health. Research institutions like the Buck Institute for Research on Aging are studying Urolithin A’s potential to promote brain health by reducing neuroinflammation and supporting healthy mitochondria in neural cells. Early findings also suggest that Urolithin A may support metabolic function, like glucose regulation, and even impact skin health by improving mitochondrial function within skin cells, potentially slowing visible signs of aging.

Your mitochondria are the core of your energy, resilience, and even your resistance to age-related decline. To keep them functioning optimally, follow these evidence-backed tips: