30:08 Jackson: Alright Miles, let's get practical here. For someone who's been listening to this conversation and thinking, "Okay, I want to try this NMN and TMG combination," what's the step-by-step approach you'd recommend?
8:56 Miles: Great question! I think the key is approaching this systematically rather than just jumping in. Let me walk you through what I'd consider a thoughtful approach, starting with the foundation work.
30:33 Jackson: Foundation work—you mean making sure the basics are covered first?
0:29 Miles: Exactly! Before anyone considers adding these supplements, I'd want them to honestly assess whether they're doing the fundamentals well. Are you getting 7-8 hours of quality sleep? Are you exercising regularly—both cardio and resistance training? Is your diet rich in whole foods with adequate protein and micronutrients?
30:55 Jackson: Because if those aren't dialed in, the supplements might not make much difference?
1:46 Miles: Right! And more importantly, fixing those fundamentals will likely give you bigger benefits than any supplement could. If someone's getting 5 hours of sleep and living on processed food, NMN isn't going to be a game-changer.
31:13 Jackson: Okay, so assuming someone has those basics covered, what's step one?
31:17 Miles: Step one is getting some baseline measurements. I'd recommend getting a comprehensive metabolic panel that includes homocysteine levels, B12, folate, and maybe some inflammatory markers like C-reactive protein. This gives you a baseline to track changes against.
31:32 Jackson: Those are all standard tests most doctors can order?
3:06 Miles: Absolutely! And they're usually covered by insurance as part of routine health screening. The homocysteine test is particularly relevant because it gives you insight into your methylation status, which can help guide your TMG dosing.
31:49 Jackson: What about starting doses? Should people jump right into the amounts we've discussed, or start lower?
31:54 Miles: I'd definitely recommend starting lower and building up. Maybe begin with 125-250 mg of NMN and 500 mg of TMG daily for the first few weeks. This lets you assess tolerance and gives you a baseline to compare against if you increase the doses later.
32:11 Jackson: And timing—when should people take these?
32:14 Miles: For NMN, I'd suggest taking it in the morning, ideally on an empty stomach about 30 minutes before breakfast. This aligns with your natural circadian NAD+ rhythms and might improve absorption. TMG can be taken with food to minimize any potential digestive effects.
32:29 Jackson: Should they take them together, or space them out?
32:32 Miles: Either approach can work, but I lean toward taking them together in the morning for simplicity. The important thing is consistency—taking them at the same time each day helps you establish a routine and makes it easier to assess effects.
32:43 Jackson: How long should someone try this initial protocol before deciding whether it's working?
32:48 Miles: I'd give it at least 6-8 weeks at a consistent dose. Some people notice energy improvements within a few weeks, but metabolic changes can take longer to manifest. Plus, you want to get through any initial adjustment period.
33:00 Jackson: What should people be tracking during this trial period?
33:03 Miles: Keep it simple but systematic. I'd suggest tracking energy levels on a 1-10 scale daily, exercise recovery, sleep quality, and any other symptoms they're interested in improving. A simple smartphone app or even a notebook works fine.
33:17 Jackson: What about more objective measures?
33:19 Miles: If someone wants to be more rigorous, they could repeat their blood work after 8-12 weeks to see if there are measurable changes in homocysteine or other markers. Some people also track fitness metrics like heart rate variability or exercise performance.
33:33 Jackson: Let's talk about dose optimization. If someone feels good on the starting doses, should they increase them?
33:39 Miles: This is where individual response really matters. If someone feels great on lower doses, there's not necessarily a reason to increase them. The goal isn't to take the maximum tolerated dose—it's to find the minimum effective dose that gives you the benefits you're looking for.
33:53 Jackson: But what if someone doesn't notice much on the starting doses?
33:57 Miles: Then gradual increases make sense. Maybe bump the NMN up to 500 mg and the TMG to 1000 mg, hold that for another month, and reassess. Some people seem to need higher doses to notice benefits, possibly due to individual differences in absorption or metabolism.
34:14 Jackson: Are there any warning signs that would suggest someone should stop or reduce their doses?
29:30 Miles: Definitely! Any persistent digestive issues, unusual fatigue, or that fishy odor from TMG that doesn't resolve would be reasons to reduce doses or take a break. Also, if someone starts feeling overstimulated or has trouble sleeping, that might suggest the timing or dosing needs adjustment.
15:03 Jackson: What about cycling? Should people take breaks from these supplements periodically?
34:42 Miles: That's a personal choice, but I think periodic breaks can be useful for assessment. Maybe after 3-6 months of consistent use, take a 2-4 week break and see how you feel. This helps you determine whether the supplements are actually providing ongoing benefits or if you've adapted to them.
34:58 Jackson: Let's talk about the financial aspect. These supplements aren't cheap. How should people think about the cost-benefit?
35:05 Miles: This is really important! I'd suggest starting with a one-month supply from a reputable manufacturer rather than buying in bulk initially. This lets you assess response without a huge financial commitment. If you do decide to continue long-term, buying larger quantities can reduce the per-dose cost.
35:21 Jackson: Any tips for finding quality products without breaking the bank?
35:25 Miles: Third-party testing certificates are non-negotiable—don't buy products that haven't been independently tested for purity and potency. Beyond that, look for manufacturers with good reputations and transparent practices. Sometimes paying more upfront for quality actually saves money because you're getting what you pay for.
35:43 Jackson: What about people who want to try this but have health conditions or take medications?
35:47 Miles: That's where professional guidance becomes essential. Anyone taking blood thinners, diabetes medications, or who has kidney issues should definitely consult with their healthcare provider before starting. Even though these supplements have good safety profiles, they can interact with certain medications.
36:04 Jackson: Should people tell their doctors they're taking these supplements?
3:06 Miles: Absolutely! Even if your doctor isn't familiar with these specific compounds, they should know everything you're taking. This is particularly important if you need medical care or if your doctor is monitoring certain lab values that could be affected.
36:22 Jackson: Any final practical tips for success with this protocol?
36:25 Miles: Consistency is probably the most important factor. Set up systems that make it easy to take them at the same time each day. Keep a simple log of how you're feeling. And be patient—metabolic improvements often happen gradually rather than dramatically.
36:40 Jackson: And stay realistic about expectations?
0:29 Miles: Exactly! These aren't miracle drugs. They're tools that might support healthy aging and metabolic function, but they work best as part of a comprehensive approach to health that includes all the fundamentals we discussed.