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Your Own Cells Are Making You Age Faster

Ben Greenfield

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TL;DR

The four things you'd lose by not watching

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TL;DR

The four things you'd lose by not watching

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Urolithin A (Mitopure) at 1,000 mg daily can reverse immune aging in middle-aged adults, increasing cytotoxic T-cells and natural killer cells while reducing inflammation, as shown in the MitoImmune randomized controlled trial.

The molecule triggers mitophagy — the selective cleanup of damaged mitochondria — which is one of three key mitochondrial pathways (alongside biogenesis and efficiency) that decline with age, and it recharges immune cells by restoring their energy supply.

Dietary intake is impractical (60 pomegranates for 1,000 mg) and only 10–12% of Americans have detectable levels, making supplementation a practical way to achieve the dose that delivers both performance and immune benefits.

Urolithin A acts as an immune modulator, not a blunt stimulant, helping maintain immune homeostasis — potentially offering a non-pharmaceutical way to support the immune system without the risks of overactivation.

Recommendations

Products, supplements, and tools mentioned in the episode

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True Diagnostic epigenetic immune aging clocks

Service

Timeline is partnering with True Diagnostic to measure immune age using epigenetic clocks (e.g., PhenoAge, GrimAge) in their trials. They are seeing reversals in immune age after just 4 weeks of urolithin A.

True Diagnostic offers epigenetic testing services that estimate biological age based on DNA methylation patterns. Dr. Singh revealed that in their ongoing research, they are using these clocks to track immune aging and have observed that urolithin A can reverse epigenetic age in immune cells within 4 weeks. This is not yet a consumer recommendation from him, but it highlights a tool that may become relevant for tracking the effects of urolithin A or other interventions.

vs alternatives

Other epigenetic clock providers exist (e.g., Horvath clock, MyDNAge), but True Diagnostic was specifically named as their research partner.

we are partnering with a company called True Diagnostic and something you know where we looking at immune cells at an epigenetic level on what this immune age is and we are seeing in all the clocks that we are having an effect like pheno age and grim age we are reversing this just in four weeks

Find True

Disclosed sponsorships2speaker disclosed

Mitopure (urolithin A) gummies

Supplement Sponsored · disclosed

Ben Greenfield's preferred form: strawberry-flavored gummies, 250 mg each, which he adds to his morning smoothie to hit 1,000 mg/day. Dr. Singh confirmed all forms (gummies, softgels, powder) are bioequivalent based on clinical testing.

DisclosureDr. Anurag Singh is the Chief Medical Officer of Timeline Nutrition, the maker of Mitopure. Ben Greenfield is an affiliate partner (show notes link to bengreenfieldlife.com/timelinereplay).

Timeline Nutrition developed Mitopure as a pure, bioavailable form of urolithin A. The gummies were introduced to improve palatability and compliance. Ben Greenfield mentioned he is 'addicted' to them and uses them daily. Dr. Singh explained that before launching any new format, the company runs bioequivalence studies: 12–15 healthy adults take each form at the same dose (e.g., 500 mg), and blood levels are measured over time to ensure identical absorption. All three formats — powder, softgel, and gummy — showed equivalent pharmacokinetics, so users can choose based on preference. The gummies contain 250 mg each, so four gummies provide 1,000 mg.

vs alternatives

Compared to softgels (250 mg each, also bioequivalent) and powder (500 mg sachets), gummies offer taste and convenience but may contain a small amount of sugar or sweeteners (not specified). Softgels use MCT oil for absorption, which may be preferred by those avoiding any sweeteners.

Personal experience

Ben Greenfield: 'I'm kind of addicted to these little 250 mgram gummies that you guys make, these strawberry gummies. I just had them in my smoothie.'

the powder, the gummy and the soft gel, they are all identical and they all give, you know, between a plus n uh 10% sort of range which is or 20% which is the range but we get very good data in all of them

Also said

“I wouldn't let our commercial marketing friends put out any product until I have clinically tested them. So, we use something called as bioeculence clinical testing.”— Shows the rigor behind the bioequivalence claim.

Find Mitopure

Urolithin A blood spot test clinical study

Service Sponsored · disclosed

Listeners can sign up for a clinical study that provides a finger-prick blood test to measure urolithin A levels before and after supplementation. Not a commercial product yet.

DisclosureThis is a Timeline Nutrition study; Dr. Singh is the CMO.

vs alternatives

Currently no commercial test exists for urolithin A levels. Some stool tests can detect precursor bacteria, but not the molecule itself. This study is the only way to get a direct measurement.

if you want or your listeners want they can sign up and I can send the link to this clinical study. You'll get a kit. You'll get a glass of juice. You drink the juice and you can do the finger prick. It will tell you if you make urla and or not and if you do what levels

Find Urolithin

Notable quotes

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

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we almost saw the the 50 year old person's who was healthy immune cells that were fatiguing that were inflamed they almost reverse back to probably what a 30 40 year old person's immune system will look like

A striking, concrete claim about the magnitude of immune rejuvenation seen in the MitoImmune trial — a 10–20 year reversal.

the two main cells if your body just loses them, your chance of getting cancer is like thousandfold higher. And that's these cytotoxic tea cells and the killer cells.

Quantifies the stakes of immune aging in terms of cancer risk, making the case for why preserving these cells matters.

you can power up your mitochondria three ways today... mitochondrial biogenesis... efficiency... and mphagy, which is basically damaged zombie mitochondria.

Succinctly introduces a framework that listeners can immediately act on, categorizing common biohacks and showing where urolithin A fits.

we see about one in three adults, healthy adults already getting it from diet... In Canada, in the US, we see one in 10. So only 10 12% healthy adults who think they're eating right or whatever. We see about one out of 10 having circulating levels of uratin a

Puts a hard number on the dietary deficiency, justifying supplementation for the vast majority of people.

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Topics covered

urolithin-amitophagyimmune-agingmitoimmune-trialmitochondrial-healthdosagefood-sourcesimmune-modulationcognitive-healthexercise-synergynk-cellscart-t-cell-therapyepigenetic-clocksbioequivalenceblood-test

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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.