Walker88

Because the guy who Photoshopped the image was a moron....though less so than the folks who believe it.

While diamond encrusted watches are not my thing, I am not of the opinion a Bentley or other supercar is 'tacky or classless'. Driving a supercar---Bentley Continental or better a Lambo or Ferrari---is one of the few things in life where reality exceeds expectation. They are a kick, and I'm glad---no matter how useless some people might think they are---there are people with the skill to create them. I appreciate that outsiders seeing a guy in one either thinks trust fund kid (if the driver is young) or Midlife Crisis if the driver is over 40. I don't care, and I don't do it to be seen. I do it because it's a kick. I prefer anonymity (same as on a Forum), but damn if I'm going to forego a personal pleasure because people I couldn't care less about might judge me. Eff'em. I don't go into their life and tell them an 85" $K QLED is silly or whatever their peccadilloes happen to be . They can buy what gives them pleasure, and I can do the same. We could all live in a 100 sq ft room and have two sets of clothes (one to wear, one to wash) and have no possessions that aren't 100% essential, but none of us do that. We acquire what gives us pleasure or utility. Some might argue supercars are wasteful because they are not fuel efficient, but I rationalize that by saying I purposely chose not to propagate my gene pool. I love practicing, but don't want to fertilize any egg. Thus, my kids who will never exist won't propagate theirs, thereby producing generations of resource-consuming entities. I'm not so arrogant to think the world needs my gene pool, and I think I've evolved beyond instinct. Some combination of those two things is what makes people think they need kids, but why should I save resources for people who choose to make kids? A generation or two of descendants is going to use a multiple of whatever I use. Now about this gym goer....when I go to the gym I wear shorts and a t-shirt, and carry only a towel to keep my sweat off equipment and an electrolyte beverage to drink while working out. I don't even bother with a locker, so I would never carry anything valuable to put in a locker. Also, I neither own a watch nor any jewelry, but I don't care what anybody else does with his money. Up to him.

The OP ought to search for videos by Peter Attia and Andrew Huberman. They are both on the cutting edge of research, and offer great advice on everything from exercise to sleep to diet to supplements to general lifestyle. What seems to have occurred in the last few years is that many 'accepted truisms' were tested and found to be false. Current research is being funded by the Boomer Billionaires...guys who want to live long enough to enjoy their money. What separates people like Attia and Huberman from others is that both adhere to Francis Bacon's Scientific Method and will say what research shows absolutely works, plus what research suggests works (but needs more study). The earlier one adopts the methods suggested by Attia and Huberman (or others like Dr Andy Galpin and Dr Kyle Gillett), the better. Attia and Huberman both stress resistance training, even more than cardio, owing to the body's increased production of testosterone and HGH tied to the stress involved in moving weight and mobilizing muscle. Two other things: eat excess protein and eat a collagen supplement. One's body cannot utilize protein to the same extent at 40-50 as at 20-30, but consuming excess protein allows the body to utilize as much as at an earlier age, just not as efficiently (thus the need for excess). The collagen helps with all the body organs and tissues that are built with collagen, so it aids joints and tendons, and even skin. There is one researcher who argues against protein because it keeps mTOR active (Valter Longo), but other researcher suggests just sleep (where one is not consuming protein because one is not eating for 8-12 hours), turns off mTOR sufficiently to limit its effect on cell aging. Personally, I've never been out of shape. I do the same workouts now I did when playing university sports and have the same level of energy. (Bangkok has many great gyms...and some inspiring gym members of the fairer gender.) The only thing that has changed is that I have lost explosive power (from fast twitch muscle fiber). Up until about age 30 I had a 42" vertical leap (106 cm) and could easily dunk a basketball. That ability is now gone. Pliometrics help to keep up some of the power, but I'm sad to say no more skywalking. (The sensation of floating on air almost beat sex; I miss one of the two) Another benefit---or maybe curse---of staying supremely active is that I've experienced no change in either libido or ability to raise the sails when the wind is on the howl. To the OP: how you will look and feel is up to you (unless you've spent your 40s being a sloth, in which case you are limited in what you can now achieve). Do not judge by how others look. What percent of men age 50-60 work out with weight? I bet it's <10%. How about 60-70? I'd bet <1%. 70-80? Maybe .5% max.

In many photos he either has a cigarette or a drink....or both...neither of which is conducive to a long life. There are many things one can do to 1) avoid rapid aging, and 2) maintain a youthful appearance Don't smoke, get just enough sun to keep the Vitamin D up, do regular resistance training, maintain a proper weight, minimize stress, limit alcohol intake, eat a balanced diet, get proper sleep, remain curious, and most important of all......choose your parents well ! Now here's a little bit of science for inspiration.... Many women are drawn by instinct to older men who are in good shape. It isn't the Electra Complex, but rather being in shape at an older age suggests good genetics, and women seek good genes when it comes to propagating their own gene pool. I don't know what the age limit is, but it's at least 50 years old.

Dems could have: ---Gone after 45, jr and his toothy son, who peddled influence around the world while daddy was POTUS, trying to sell the family name in India, UAE, Saudi, etc., and taking expensive Secret Service agents on each trip ---gone after jared for the 'coincidental' refinancing he got from the govt of Qatar on jared's 666 Fifth Ave property. First, the US partnered with other Gulf States to impose sanctions on Qatar. jared had a $1.2 billion balloon payment due on his building, whose current market value is only $700 million. "Somehow" the Qataris thought it was a low risk and profitable investment to float jared $1.2 billion. Within days after the refinancing, the sanctions against Qatar were dropped. It seems the repubs, rather than try to legislate---which they do not know how to do, as all they have are slogans, not ideas---are going to try to do endless Benghazis ($37 million cost yielding zero) and another Durham (additional tens of millions yielding a single undotted "i" on a low level FBI guy). The new House plans on: ---slashing the Defense budget ---"investigating" the FBI because the bureau did its job ---"investigate" the DoJ for even considering doing its job ---"investigate" the CIA for reasons the repubs have yet to decide ---Hunter's laptop Of course, given the precedent set by repubs the last 2 years, anyone who gets subpoenaed can sdimply ignore it.

If you are disciplined, 50 is nothing. I've seen men---precious few, admittedly---in their 50s and 60s who look like early 40s. They haven't given in to gravity and beer, but instead still hit the gym, limit vices (the bad vices, not the fun ones so readily available to 'han sum' men), and seem as if they still have plenty of time to enjoy existence before climbing into the box. Exercise has multiple benefits, not the least of which is looking good. Resistance training makes the body produce more testosterone and HGH, which not only slows aging, but also keeps the carnal fires burning. It promotes calcium absorption in bones to keep them strong. If you're in shape, and not carrying around an extra 25 kgs on the belly like a seeming majority of expats in Thailand, you'll put less strain on your back and on joints, so fewer aches and pains. Nobody beats Father Time, but with effort and discipline one can postpone the inevitable. And since you won't undergo menopause, you can/will be as frisky as you were at age 18, and just as fertile (should the need arise). Ideally you want to maximize your healthspan, then just fall off a cliff at the end of your life, rather than endure a relentless and protracted period of decline over many years. Also, take some solace in knowing you were born the right gender. 'Do not go gentle into that good night Rage, rage against the dying of the light'

You do the Thai Ministers of this world a disservice. It's 'shoot themselves in the foot while the foot's in the mouth and their head's up their ass' With dedicated public servants who can that, a flip-flop is nothing.

I lie. I admit it. I tell them I came in on commercial, but I really come to Thailand in my own Gulfstream. I just think it's better they don't know that.

That's an odd post. There are folks here who really do enjoy Thailand, even after a prolonged period. Personally, I've had the opportunity to live in many nations, and Thailand has been home for a while, and where I now own a business. As with any land and culture, Thailand has points both good and bad. Experienced expats know how to endure the negatives and relish the positives. Granted Thailand isn't for everyone, but it is exactly the right place for some. It seems that right now it is the right place for many Russians. As for 'going back home', life is too short. Too many lands to experience and enjoy. I 'did' my home country. Nice place to visit, but 'been there, done that'. I like that spice that is variety.

In the next few weeks the entire world is going to be a test laboratory for determining just how dangerous, or not, Covid is today. The most heavily infected nation on Earth is sending its folks far and wide, just as it did in 2020. Lunar New Year is upon us. Initial data on the infection rate of Chinese arrivals in foreign lands shows that 20-50% of the travelers are testing positive for Covid. One caveat in this data is that folks can test positive for Covid days or weeks after the symptoms have disappeared and the person feels fine. A second consideration, however, is that travelers are likely the people who feel good enough to do just that: travel. This suggests that the infection rate within China must be massive, as those feeling ill probably are not getting on a plane (probably, but not surely). So Lunar New Year is going to tell us just how bad, or not, the current strains of Covid are, how effective current vaccines are in stopping severe symptoms, as well as how much 'natural immunity' has arisen in those infected with current or earlier strains. The Earth is now a giant Petri dish. Travel and world economies have been recuperating nicely from the nightmare that was 2020-21. Let us hope that Covid now is as many critics of mitigation measures have long said (originally incorrectly) that 'Covid is no worse than a cold'. We cannot afford "deja vu all over again". I will make one ancillary prediction: Given how severe China's lockdowns were, as well as the CP's propensity to impose whatever it wants on its 1.3 billion citizens, I suspect we'll need a new term---let me suggest Sinoverstay---for Chinese who attempt to hide in whatever non-Middle Kingdom nation they happen to be in, including Thailand. Maybe Thai Immigration needs to gas up its special BMW.

Poor guy grabs some food to take home, not knowing he'll never make it. The random nature of things....perhaps an offhand gesture or a dirty look that wouldn't seem to be of any consequence, yet in a land where face is paramount, it's a 'capital offense' carrying the death penalty. This is not a 'it could happen anywhere' sort of thing, as not so many nations have readily available guns. Road rage might be common, but road rage + guns is limited to places like the US, Thailand and a few others. It's a sad reminder to those of us in Thailand (or when I visit my home country), that anger or irritation is best kept to one's self, as it isn't worth dying over. The 'other guy' might be a lunatic. To borrow from "The Unforgiven", everything the guy ever was or would ever be, ended in an instant, and over something essentially meaningless. Life is cheap.

No insurance requirement, but apparently you must show proof of a Go Fund Me account, so that when you get sick, get in an accident, or suffer a heart attack or stroke you won't impose your costs on Thai hospitals and the Thai people.

The old Accident of Birth works both ways. One can be born a female in rural Bangladesh or be draft age in russia today, and life just isn't going to be comfortable. On the other end of the spectrum one can be adored merely for being born, hardly an accomplishment. One is unfair but a function of a random Universe, the other is a man made silly anachronism best left in the dustbin of history. What baffles me---then again not so much---is that there are females in my own democratic country enamored of the whole royal thing.

I had to log in so I could give your post a thumbs up, both for its practical honesty and the Smiley quote. I'm a professional expatriate, having been lucky enough to live in many countries and experience many cultures, beliefs and ways of life. (I personally hold no spiritual beliefs, but accept that many find them comforting.) I always try to be polite and respectful, but never attempt to integrate, other than to blend in as much as a tall, blue-eyed Westerner can blend in. Having experienced many lands, I know each has its pluses and minuses, but one learns to accept or endure the minuses while enjoying the pluses. Being diplomatic works everywhere. My advice to anyone thinking about going somewhere to 'live the dream' is simple: get wealthy enough to be flexible. That means liquid cash and adequate insurance, preferably purchased when young (life does require a modicum of planning). Be ready to enjoy the place chosen, but have the ability to leave if the reality falls short of the expectation. My own peculiarity is that I need a constant challenge. I was able to 'retire' in my late 30s, chose never to propagate my gene pool, and could always find something new to keep me passionate. Endless curiosity. Pretty flexible. Having a financial cushion allows one to mess up from time to time, as all humans are capable of doing, but never mess up so bad that it is debilitating. For the time being, home is Thailand. There is much to enjoy here. It is modern enough for one to have all the conveniences of civilization, but also has a rural option where life is simpler. One can choose either the city or the countryside, depending on one's preferences. The place is safe, requiring a minimum of caution (relative to other places I have lived). People are friendly, even if sometimes some wear a false front. If one has a bit of street smarts, one can avoid any unpleasantness. For my 'challenge', I bought a business in Thailand during Covid, and have had a heck of a fun time re-building it. My staff is fantastic. I will stay with it as long as it remains fun....though now I have the extra consideration of making sure my staff is okay. I think expats fail here when they lack a challenge, have delusional expectations, have planned poorly, and fall into a dissolute sort of life where they seem to be just waiting to die. I have seen plenty of expats who drink far too much, never hit the gym, chase women decades their junior who are skilled at exploiting their fantasies to extract what money they have left, and simply have no goal. I'm not against drinking, nor against enjoying the beauty embodied in young Thai women, but everything in moderation, and with eyes wide open. Thailand can be a wonderful place for a few years or even until climbing into the box, but it requires pre-planning and sober thought, as well as periodic reassessment.

I suspect that sometime in February, after a massive influx of infected Chinese tourists come in for Lunar New Year, and Thais whose vaccinations have worn off succumb to the virus, what we will hear from Anutin is: "Nobody could have seen this coming"

Covid is going to be with us for years in the future. New variants will continue to arise, and it is possible some will be virulent. Other than Delta, the world has been lucky that most variants were more mild than the original. The vaccines wear off over time. Because these vaccines are new, it takes real time data to get the answer. Similarly, it takes collection of real time data to know the effects of Long Covid. There is an ailment called POTS that has been affecting young people who had caught Covid. It involves a fluid buildup around the heart, and can be fatal. Most viruses have long term effects, but Covid is unique in that it was so widespread, so the number of people affected by residual Covid effects will be large. Early evidence notes some of these effects involve everything from heart problems to energy levels to dementia and brain changes. With time we'll learn what percentage of people are so affected and if there is any correlation with underlying conditions, or if it is just the way the virus reacts with some individuals gene pool. Authorities would be well advised to be vigilant, as the emergence of a virulent new variant always remains a possibility, and the more people infected means more opportunities for mutations. The danger from the China re-opening, especially during Lunar New Year, is that as a % Chinese seem to be infected to a greater degree than most other nations, and they will be hitting countries just as vaccines are wearing off in many people. Let us hope we can avoid new lockdowns. Businesses cannot handle that.

I see the China figure of 5,102 in a country of 1.3 billion. Apparently EVERY ONE of them went to Italy. What are the odds!

The guy is obviously innocent. No way he could have done a 'runner'. Roller, maybe, but runner....no way. I will never understand how humans let this happen to themselves.

One has to wonder how much of China's recently relaxed Covid restrictions have to do with internal dissent and fears by Xi and the CP of a domestic uprising. What they have done makes zero sense relative to what they had been doing. They went in a matter of days from 'Zero Covid' policy to 'go enjoy Lunar Year outside China'. Anecdotal evidence suggests the Covid situation in China is at its worst level ever. Hospital ICUs are reportedly filled. Crematoriums are working 24/7 and in Guangzhou, inter alia, families are being told to postpone funeral services until some future date. One estimate reported in many Western media claims upwards of 250 million Chinese now test positive for Covid. That's a lot of chances for mutation, and mutation into a virulent form. Just because the trend has been toward variants of lesser severity does not mean the next variant will be similarly benign. Any mutation has the chance to be virulent. So with Covid at its worst in China right now what are they doing about it? 1) Failing---again---to share timely and accurate data with the WHO and world's health authorities 2) Allowing millions of Chinese to travel during Lunar New Year, the exact action that spread the virus globally back in 2020. So far the US, Italy, India, Japan, & South Korea have imposed restrictions on Chinese entering their nations. The EU is currently consulting internally as to whether to adopt a Union-wide policy regarding arrivals from China. Of course all of this will incur costs on nations around the world, as they have to prepare for testing/quarantine/treatment of Chinese visitors. Thailand has yet to do anything. So what might the odds be that Thailand's Covid numbers are going to soar in the next few months? I would guess 100%.

I have no idea what that means. I was 'told' little. I observed and came to conclusions, some of which were altered as I learned more. One thing I know for a fact, but which many people seem to believe: There is no grand cabal that cooperates to control or rule the world or keep so-called 'sheeple' in line. What there are are people who compete with each other and want to beat those they think are peers. For those who are not their peers, they couldn't care less about them. I have heard so many silly tales of things like Davos, Bilderberg, Bohemian Grove, the Trilateral Commission, Skull&Bones, the Council on Foreign Relations, QAnon, etc. QAnon, of course, is pure nonsense. Davos, for example, is where guys go to compare (nickname for Richard) length or show off the interiors of their new Gulfstream. In reality, if one uber wealthy guy says "up", there is another uber wealthy or powerful guy who says "down". Get to the top of the mountain, and there's a guy intent on knocking you off. Also, the world is so complex with so many variables, nobody is clever enough to manipulate much of anything, at least not for any length of time. People who hold conspiratorial views like to think someone cares they exist, and wants to manipulate them. In reality, the vast majority of humans are meaningless to all but their families and friends. That should be liberating, as nobody is out to fool anybody. Nobody really cares what you think or what you do, or even if you live tomorrow or die. I have been fortunate enough to both be in the halls of power and become rather wealthy. What I learned is that nobody really knows anything, nobody is anywhere near as competent as outsiders might think, and even the powerful tend to think 'others' know more than them. The truth is most everybody walks around blind, but some (myself included) just stumble into dumb luck and end up with a fun, interesting and comfortable life. As for curmudgeons, I suspect most old guys are simply disappointed with what they achieved or did not achieve in life, realize they're much nearer the end than the beginning, and they tend toward bitterness because of both of these things.

There are some false assumptions here. A mutation can be benign or malign. Just because Omicron was less virulent doesn't mean the next variant won't be worse than Delta. It all depends on the mutation and how it interacts with the host. The ideal variant is one which is easily caught but benign. It becomes dominant. We got a bit lucky in that while Delta was worse than the original, subsequent mutations have been less virulent. There is no scientific law that such luck continues. Because the virus is so prevalent across the globe, there are billions upon billions of hosts, and a malign variant could emerge at any time. One variant already in Thailand is one that causes fever, congestion, and vomiting. It's not only in the major cities, as a friend in rural Isaan developed it and was hospitalized for two weeks. She is a 22 year old female, in shape, not fat, not a diabetic, having none of the frailties that Covid often attacks or exploits. This variant still hit her hard. It seems her daughter brought it home from school. Her daughter was hospitalized for a few days. Best to take this thing seriously. That doesn't mean lockdown, just proper caution.

I was in Thailand for the entire lockdown, as well as the reopening. I remember folks gathering on the sidewalks and in alcoves each night to sleep, all their worldly possessions next to them after having lost both their work and their home. On the plus side, many people---both Thai and foreigners---made the rounds each night delivering food to these unfortunate victims of the lockdown. I do not miss that, and I am happy many of them have found new work and gained the money to rent a place to stay. They have regained their dignity. Yes, we all play the cards we're dealt, and some of us are luckier. To some extent the quiet was welcome, but at what cost? Thus, no, I do not miss the lockdowns.

Bout isn't going to last long, as he has a few months left due to disease. Also, he has been usurped by putin's buddy (and former chef) who runs the Wagner Group of mercenaries and arms dealers. Maybe he can get a job as a greeter at GUM, but he won't be in the arms business anymore. Griner had residue from a substance now legal in Thailand, and at least claimed she used it for medical purposes. There are worse crimes...e.g., like trying to overthrow the US Govt or stealing highly classified documents. Sometimes trades are made that might seem one sided, but most people believe getting a citizen freed is worth it. The disgraced former POTUS---in case folks have forgotten---freed 5000 Taliban jihadi prisoners and received nothing in return. Those released prisoners helped in retaking the country, and many now serve in the Taliban govt...the one that closed girls' schools, demands women wear burkas, and has people stoned to death for such 'crimes' as apostasy, sex outside of marriage, general vice like a female going outside without a close male relative, getting raped, etc. If Pres Biden is a 'flaming joke', 45 is a supernova joke.

Lots of silliness here. A guy with a set square at the pyramids? And he could tell with that simple instrument nobody could build to those tolerances today? Did an alien make his set square that can measure those tolerances so precisely? 53 years ago man went to the moon using computers with about as much ooomph as a $50 mobile phone and the quality control in spacecraft construction not much better than a Yugo.. Humans have long been resourceful. The Romans constructed a long aqueduct to bring water to Nimes. The structure had to cross the Gard River. 2000 years ago they built a bridge to cross the Gard and carry the water. Since they had no electric pumps, gravity was their only 'power' to move the water along. The portion that crosses the Gard is several hundred meters long. The slope from one side to the other drops about 2 cm....just enough to keep the water flowing. Romans, not aliens, built that. Oh, and there is no mortar used in the construction. Roman masons cut the slabs so exact that one would be hard pressed to slip a razor blade between 10-ton slabs....which are dozens of meters above ground. As stated, humans have long been resourceful. The Mayans built exacting structures and even figured out the length of a year to within an hour or so, as well as establishing the orbit of planets. You see, when there was no Netflix or World Cup or Twitter or Facebook, the more clever humans had time to sit and look at the sky....day in and day out---and note the changes from one night to the next. That pyramid-like structures exist in many disparate places don't not imply aliens or cross fertilization; it merely says that such a structure is about as strong as then-technology could muster. Today, kids build houses of cards using a similar principle. No need for any aliens to teach kids how to do that, just as there was no need for aliens to teach humans how to pile rocks on top of each other. The pyramids required a few bright engineers, plus tens of thousands of very cheap workers, i.e., slaves. The Indians used the same technology to build the Taj Mahal 4000 years later......they built ramps a kilometer long with a gentle slope, and then had humans and elephants pull heavy rocks up the slope to move rocks into position. (Having visited both the pyramids and Taj, one thing I know is that there is plenty of sand to build the slopes). The Indians also sourced ebony from Sri Lanka, dug deep cylindrical holes in the ground, filled them with water, dropped the ebony beams (very slow rotting wood) into the holes, then built the Taj on top, the ebony serving as a clever cushion in the event of an earthquake. No aliens required. One would think if aliens were going to make a few billion mile trip to Earth, they would teach humans how to make something like the new Steinway Building on Central park in NYC, rather than just pile some rocks on top of each other. Even more astonishing than piles of rocks or ebony columns supporting a massive tomb, was what James Clerk Maxwell figured out 150 years ago...and without any assistance from aliens. Besides his equations regarding electromagnetism, do you know Maxwell---using only math---determined what made up the rings of Saturn? Humans have long been resourceful.

One can make plans after 80 if one started making those plans at 30. Get medical insurance at a young age. Save some money. Most important, exercise, eat right, and don't smoke. The Billionaire Boomers have been funding all sorts of longevity research in the last few years. Apparently they want to live long enough to enjoy much of their wealth. Occasionally they fund a doctor or researcher who 'goal seeks' and produces 'research' that fails to pass Peer Review. A few years ago, the Longevity Guru was Dr David Sinclair, who recommended intermittent fasting, exercise, and taking supplements such as resveratrol, NMN, Metformin, and Rapamycin. Some of that has been challenged, even discredited. Sinclair's reputation is fading. For example, the most recent research finds no benefit to non-Type II diabetics taking Metformin. It does benefit the diabetics, but there is no statistical data backing up any benefit to non-diabetics. Intermittent fasting, if it has benefit, comes from overall calorie reduction---and thus less chance of developing Type II diabetes---than what its original benefit was thought to be (autophagy---the body's removal of senescent cells). There was some research suggesting a lower protein diet might help because proteins land amino acids ike BCAAs, specifically leucine, turn on mTOR. Keeping mTOR turned off, at least sometimes, seems to slow cell aging. The drug rapamycin, which comes from the soil on Easter Island, and was used primarily to limit organ rejection in transplant patients, turns off or limits mTOR (whose initials stand for mammalian target of rapamycin) is a protein kinase that regulates mitochondrial activity). It is believed that excess activity of mTOR leads to production of too many free radicals that harm mitochondrial proteins, limit autophagy, and enhance cell aging. There is some dispute as to whether protein intake is a negative, since during sleep, when no food is consumed, that may limit mTOR as much as required. If mTOR is turned on too much, that is a negative, but if turned off too much, cells die. Thus, there is a middle ground. Too little protein, however, prohibits muscle maintenance, and weakness is a contributor to all cause mortality. Thus the 'limit protein' mantra of Sinclair and Dr Valter Longo is taking a back seat, removing the "correlation=causation" conclusion those two reached. New research suggests older people (over age 40) consume extra---even excessive protein---so that sarcopenia, the atrophy and deterioration of muscles with aging, is limited. A few doctors and researchers have moved into the forefront of longevity research because they are more consistent in following the data, rather than hyping things for personal gain (as David Sinclair seems to do). Don Layman, Peter Attia and Andrew Huberman are now ascendant in the longevity field. Their advice: Exercise, diet and sleep. No surprise there. More specifically, exercise should involve resistance training. As noted, weakness is a major factor in all cause mortality, so working with weights is a plus. Weight training also helps strengthen bones, aids in cognition due to increased blood flow, and when using heavy weights (heavy relative to one's strength level), the body produces more testosterone and HGH, even in older people. Cardio is good, but weight training has more benefits. Peter Attia and Don Layman recommend older people consume up to 2g/kg body weight of protein per day, as the body's ability to process and utilize protein declines after about age 25. Research has shown that by giving the body more protein, more can be utilized by older people. The protein should also not just be plant based, because the body requires leucine to turn on mTOR and gain its benefits related to energy production. Supplements have some use, but exercise, diet and sleep are key. Supplements have maybe a 5% benefit, while the previous three are 95% of what helps maintain one's healthspan. The supplements that show promise are creatine monohydrate (cell metabolism and possible cognition), and collagen peptides (maintain tendon and ligament strength, plus slow wrinkling). One can add D3 and K2 (in MK7 form), magnesium (minimizes muscle cramping and aids in about 200 metabolic processes), hyaluronic acid (tendons and ligaments), Ashwaganda (reduces cortisol, the stress hormone, and may enhance cognitive function), and a combination of N-acetyl-cysteine and glycine (which enhances glutathione production, increasing energy levels and helping detoxify the liver).