Modern Healthspan: How to Supercharge Your Mitochondria After 40

Key Takeaways

• Take 500mg Urolithin A daily as a maintenance dose for mitochondrial health if you’re healthy and over 40
• Increase to 1g daily if you’re older (75+) or experiencing fatigue/mobility issues
• Take Urolithin A in the morning after overnight fasting for optimal autophagy benefits
• Combine with exercise and healthy eating – supplements augment but don’t replace these fundamentals
• Expect results in 1-4 months – physiological changes appear gradually (track with wearables)

Supplements & Protocols Mentioned

• Urolithin A: 500mg daily (maintenance), 1g daily (for older adults or health issues)
• NAD boosters: Mentioned as complementary supplements

Products & Gear Mentioned

• WHOOP and other smartwatches for tracking VO2 max and heart rate variability changes

Notable Quotes

“At the core of cellular health is mitochondrial health. If you’re keeping mitochondrial health happy, then everything at the top that you’re building will be healthy.”

Bottom Line

Start taking 500mg Urolithin A daily in your 40s, combine with exercise and healthy eating, and monitor results over 2-4 months using biometric tracking.

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