Full disclosure: I have no medical training whatsoever.

Exercise (a combination of cardio and resistance training) seems to be a very, if not the most important thing. That's the takeaway from two podcasts I listened too recently.

In the first one[0] Stuart Phillips talks about how important resistance training is for older people. He also says that if you exercise then supplementing your diet with protein is really just the "sprinkling on top". Doing the exercise is far more important.

In the second[2] one the author (who was diagnosed with MS in her 20s but is not taking any medication and is now 58) exercises every day (mostly running, 3-4 miles). The podcast was about her book in which she sums up a lot of research on diet vs exercise. The conclusion is that as long as you exercise it's not very important what you eat. You don't have to be vegan, vegetarian, or follow any other special diet. They talked about, e.g., world class athletes with completely different diets, all performing at peak levels. Again, exercise seems to be the far more important, common, denominator.

Regarding supplements:
(I took this from my personal notes, that's why there are recommendations, they are for myself [a healthy adult in middle age]. Also, I have no affiliation with any companies/products mentioned):

# Resveratrol

Source for Resveratrol: Source: https://podcastnotes.org/2020/01/07/dr-rhonda-patrick-resver...

Resveratrol exists in two molecular arrangements: trans- and cis-

- Trans-resveratrol is the predominant form found in most supplements, and also the more stable (but if exposed to light, it can convert to the less-active cis-resveratrol)
- Trans-resveratrol is more bioavailable if taken both in the morning and with food
- More data is needed to determine resveratrol’s effect on exercise
- Resveratrol activates a variety of anti-inflammatory and antioxidant response pathways
- Resveratrol is a calorie-restriction mimetic

## Resveratrol in exercise

The data surrounding Resveratrol and exercise is contradictory

- At a low dose, resveratrol acts as s a mild direct antioxidant (which bind to and sequester reactive oxygen species)
- This isn’t preferable – the reactive oxygen species generated during exercise are essential for cardio-respiratory adaptations
- At higher doses, resveratrol seems to act as an indirect antioxidant (which activates the body’s own endogenous antioxidant systems, like glutathione)

## My takeaway

- Take a higher (500mg or more per day) dose of Trans-resveratrol with lunch (because I'm currently 01/2020 still sticking to my time-restriced eating; no food between 8 PM and 12 PM).

# Nicotinamide riboside/Nicotinamide mononucleotide

Source: various podcasts with Rhonda Patrick, PhD.; also https://podcastnotes.org/2019/11/12/nad-nr-nmn-supplements/

Nicotinamide riboside combined with Pterostilbene is better than N mononucleotide.

## Bottom line for NR

Ideally, get Elysium Basis. https://www.elysiumhealth.com

# Omega-3 fatty acids EPA and DHA

https://n.neurology.org/content/early/2020/07/15/WNL.0000000...

https://www.doctorslounge.com/index.php/news/pb/96975

Pure encapsulations EPA DHA essentials twice daily.

Or maybe get https://www.purecaps.net/produkte/dha-ultimate

[0]: Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD
FoundMyFitness
https://podcasts.apple.com/at/podcast/building-muscle-with-r...

[1]: Anastacia Marx de Salcedo — Eat like a Pig, Run Like a Horse
The Michael Shermer Show
https://podcasts.apple.com/at/podcast/290-anastacia-marx-de-...