Daily Basic Substances
1gram nicotinamide mononucleotide
1gram resveratrol
Resveratrol more effective if mixed with a full fat yogurt or olive oil
1gram metformin (prescription), if unavailable use Berberine
1.5 grams of TMG (betaine)
1gram Spermadine
Seriously Consider
Vitamin K2
Quercitin up to 500mg daily
Fisetin
Magnesium
Potassium
Vitamin D3 2000 iu or more
Fish oil
Multivitamins
Niacin
Collagen
Probiotics
Food
No sugar and no sugar on anything
Farm stand or frozen plain vegetables and fruit
Different colored produce signify various nutrients
Wild caught fish, never farm raised
Grass fed beef, no corn fed or “organic”
Free range eggs
Nuts
Garlic
Olive oil
Cinnamon
No processed foods, no diet foods
No cereals other than Oatmeal, add cinnamon
Fermented foods
Lots of water
Avoid juices as they are loaded with sugar
Green tea and coffee good, no cream or sugar
Exercise
At least 3 times a week, more is better
Intense aerobic (HITT a great option)
Very heavy weights to failure
Fasting
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