We know that the body uses mainly fat as fuel at exercise intensities below 65% of maximum effort. In this study overweight people exercised for one half hour at moderate intensity and then consumed either a protein meal or a carbohydrate meal afterward. The protein meal actually increased fat burning while the carbohydrate meal prevented it. What is interesting is that eating a carbohydrate rich meal two hours before the exercise promoted fat burning just as well as the protein rich after-exercise meal.

The moral of the story is that you can help your burning efforts by eating carbohydrate meals to hours before exercise, or protein meals after exercise.

Hormone and Metabolic Research
1-21-2010

The results of two new studies on fish oil and fat loss were just released earlier this year. In one study published by the International Journal of Obesity, researchers from Reykjavik Iceland tested the effects of fish or fish oil consumption equivalent to 1.5 grams of combined EPA/DHA on body weight and body composition as part of a calorie restricted diet. (1)

The subjects were 324 young overweight men and women who followed one of four experimental protocols for 8 weeks:

(1) sunflower oil capsules (control)

(2) lean fish

(3) fatty fish (salmon)

(4) fish oil capsules

The researchers reported the following results:

“In young, overweight men, the inclusion of either lean or fatty fish, or fish oil as part of a hypoenergetic diet resulted in 1 kilogram more weight loss after 4 weeks than a similar diet without seafood or supplement of marine origin. The addition of seafood to a nutritionally balanced energy-restricted diet may boost weight loss.”

It should be noted that the study was supported by the Seafood Plus organization and there were some limitations in the design that could have influenced the subject’s compliance.

The second study, conducted at the University of South Australia and published in the American Journal of Clinical Nutrition (2) investigated the effect of combining fish oil supplements with regular aerobic exercise.

In a 12-week, placebo-controlled study, the subjects were divided into four groups:

(1) sunflower oil

(2) sunflower oil plus exercise

(3) fish oil

(4) fish oil plus exercise.

The fish oil groups were given 6 grams of high DHA fish oil per day, which contained a total of 1.9 grams of long chain omega-3 fatty acids. The exercising groups performed aerobic exercise three days per week for 45 minutes.

As you might expect, the fish oil plus exercise group came out with the best results:

* minus 1.2% body fat (compared to no decrease in the other groups)

* minus 2 kilograms/4.4 lbs (compared to no decrease in the non exercise group).

Unfortunately, there was a limitation in this study as well: The food intake of the subjects was self reported, which is known to be notoriously inaccurate.

There have been several other human studies on fish oil and fat loss in the last ten years or so and the majority of the findings have been positive. The research is compelling and there have been numerous, and very plausible mechanisms of action proposed.

However, more and more often, I am hearing people in the health, fitness and nutrition industries making some pretty bold and I daresay, premature and outrageous claims about what fish oil can do for fat loss; claims which are not supported by the research.

The studies on fish oil and fat loss are encouraging, but the vast majority of research has been on animals (rats, mice and hamsters) and there have been limitations in nearly all the human studies so far, including:

Small sample sizes, short study durations, statistically insignificant results, lack of randomization, no control groups, imprecise body composition testing, measurement errors, self-reporting of food intake, low compliance control and fish industry or supplement industry-sponsored bias.

Even if you take the results of the existing research at face value, the fat loss really isn’t all that impressive – an extra pound here, an extra kilo there.

Many of the research results barely reach statistical significance, and you even have to wonder if these small improvements in fat loss are simply correcting omega-3 deficiency or fixing omega-3 and omega-6 imbalance… therefore, will they continue over a longer time period or is this a one time improvement?

One of the earlier studies showed the same kind of measurable but modest results: The fish oil group that took 1.8 grams of combined EPA/DHA daily lost 2 pounds and the non fish oil group lost only 0.7 pounds after 3 weeks (3).

Of course, you’ll probably take all the fat loss help that you can get, and since there are already enough good reasons to eat fatty fish for cardiovascular disease prevention and other health benefits, it’s really a no brainer to eat fish such as salmon, trout, mackerel or sardines at least twice a week. (By the way, with the exception of King Mackerel, these are species which have not been reported as having problems with mercury contamination).

Alternately, you can use a fish oil supplement to get the equivalent in omega-3 fatty acids as found in the fish. Non fish eaters or vegetarians can use flaxseed oil, a plant-based source of Alpha Linolenic Acid (ALA) which converts in the body to EPA and DHA (the efficiency and amount of conversion has been a subject of controversy, however).

Based on the three studies cited above, it looks like 1.5 to 2.0 grams per day of combined DHA/EPA is the right dose when fat loss is the goal (although some suggest you should consider body weight when choosing the dosage, i.e., 1 gram total fish oil for each 20 lbs body weight, so a big guy might go with as much as 3.0 grams)

Most fish oil capsules come in 1,000 mg size at a 30% concentration, so if you took five 1000mg capsules a day, that would give you 1.5 grams of EPA/DHA; about the same as you’d get in 3 ounces (85 g) of salmon.

Note: other studies on fish oil and fat loss tested 3.0 to 4.0 g/day of EPA/DHA, but the American Heart Association has warned against taking more than 3 g EPA/DHA per day without a physicians supervision, as there may be potential contraindications and side effects such as increased bleeding time. Based on the research, more fish oil will NOT burn more fat, so be wary of the “mega dose gurus.”

Another tip: Don’t fall for the “premium price” necessarily means better quality party line. Quality and purity are important, but you can get molecularly-distilled, mercury, PCB, Dioxin, Organochlorine-free, 3rd party tested-to-meet-label-claims fish oil for less than ten bucks per bottle of 400 (one gram) capsules… yet I have seen “fish oil gurus” selling the exact same thing for $50 to $60 claiming that everyone else’s products are “contaminated” and “inferior” in quality. If that’s true, then I’d like to see those products submitted to consumer lab for voluntary 3rd party independent analysis and head to head comparison on purity AND cost effectiveness. If they come out superior and cost effective, I will gladly publicize the results myself.

The bottom line is it looks like fish oil may be a legitimate help to your fat loss efforts, especially when combined with exercise, as there may be an important synergy there. However, the idea that fish oil is some kind of miracle fat burner is just not true.

Like Mulder on the X-files, “I want to believe”… but we need much, much more research before we can say for certain exactly how much body composition improvement you can really expect from eating fatty fish or taking fish oil supplements.

The phrase “use it or lose it” could not be more accurate in regards to the human body and aging. As we age, we naturally lose muscle mass, our joints get all creaky and either we move around a lot less, or stop moving altogether because it doesn’t feel good. The sinews and tendons grow weak, the fluids dry up, and a dangerous cycle is started. This cycle is all too common in our older population in the US.

Many physicians today believe that the causes of many of the physical changes we manifest as we age, such as osteoporosis, loss of muscle tone, and organ deterioration, cannot be tied to either inactivity or age. This means that they believe at least some of the changes attributed to aging are really caused by disuse. Male weight trainees in their 40s and up often have physiques that shame men half their age. And the same holds true for women. Weight training has formed almost as many stunning female physiques as it has for males.

Your body will continuously adapt to exercise until you die, and weight training causes a certain type of adaptation that virtually erases the usual sagging of advanced age. There is apparently something about weight training that goes beyond mere jogging or cardio allowing older adults to retain less fat and more flexibility.

The Centers for Disease Control reported in 2003 that strength training “can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain and depression.” Those benefits apply to all ages. A study in New Zealand showed a 40% decrease in falls by women 80 years of age and older after basic strength training.

A basic guide would be to start with compound basic exercises, using light weights, three days a week. Start with doing 8 to 10 exercises with 8 to 12 repetitions. Excellent information on basic strength training can be found in any library or online, as well as how to set up a routine. A great resource on the subject is the book Getting Stronger. Weight Training for Men and Women by Bill Pearl and Gary Moore.

Another resource you should consider is a supplement called creatine. Hundreds of studies over the last 10 years have proven that creatine monohydrate increases strength and muscle size in conjunction with weight training. This compound is particularly effective in older males

A study by the University of Saskatchewan, in 2004, found that giving creatine monohydrate supplements to weight training older adults, for 12 weeks, increased muscle mass and strength more than weight training alone. Just a little tip to help you get an edge over the twentysomethings in the gym. Creatine supplements have been proven safe and effective for years now. You can buy them at your local health food store, or online if you prefer a more reasonable price.

You don’t need a gym membership or expensive equipment to get started. You can perform all the basic exercises with a good pair of adjustable dumbbells. not skimp on these though; you get what you pay for. You will want them to range from 5 pounds to 50 pounds to start off with, depending on your starting strength levels. As always, talk to your doctor before you begin any exercise program.

As to my beginning question: “Are you too old for weight training?” the answer is a qualified no! It’s up to you whether you live a healthy and active life well into your advanced years, or you can get in the car and try on one of those rolling chairs down at the local “Scooter Store”. Your choice; no excuses. The sooner you start, sooner you get results. In no time at all you can be well on your way to improving your appearance, your physique and your outlook on life, as well as doing great things for your internal health in general. Look for my upcoming guide to essential antioxidants and how they can literally extend your lifespan.

A low carb diet plan greatly restricts the amount of carbohydrates you consume, as compared with a traditional North American diet, or even compared with a low fat diet. While our bodies would usually burn stored carbohydrates for energy, low carb eating forces the body to burn more stored fat instead. When this happens, your body produces chemicals called “ketones”. Ketones result when your kidneys convert fat to soluble waste. Getting your body to reach this point, called ketosis is one of the goals of a serious low carbohydrate diet.

There is interesting scientific research behind the development of this diet. Dr. Robert Atkins first introduced the concept of eating a low carbohydrate diet to the general public in the 1970s. He noticed that primitive people consumed a diet of mostly meat, vegetables and some fruit.

Because this diet was in existence for thousands of years before the development of agriculture, Atkins concluded that the reason most people had difficulty losing weight and keeping it off is that we are eating contrary to the way our digestive system is set up. In other words, our bodies do not support eating wheat, barley and other grains and sugars.

In the 1990s the diet was rediscovered with a new book from Atkins titled The Atkins New Diet Revolution. Since the reemergence of the Atkins diet, other low carb diets have been developed that are variations of it. The Zone Diet, the Stillman Diet, the Hollywood Diet, the Ketogenic Diet and the South Beach Diet are all based on the idea of eating fewer carbohydrates. They all advise eating more protein and limited carbs and inducing the body to burn its own fat.

Low carb diet plans differ somewhat in the amount of carbohydrates they allow, but all advise cutting out all white or starchy foods. The most strict is the 20 gram per day carb limit of the initial stage of Atkins, plus some of the other diet plans. The 20 grams is generally derived from salads and non-starchy vegetables, plus the trace amounts of carbs in sauces, dressings and cheeses.

In the first stages of a low carbohydrate diet, dieters are not allowed to have any milk, fruits, grains, cereals, pasta, breads or “high glycemic index” vegetables such as potatoes, peas, corn and carrots. The missing carbs are replaced with ample amounts of protein.

This is a very low amount of carbohydrate when compared with the large amounts of pasta and grains advised by traditional low fat diet recommendations, so this diet has become quite controversial. Butter is also included, which is another reason for the controversy over low carbohydrate eating plans. The butter is recommended because fat slows down the absorption of carbohydrates into the body and helps to maintain an even blood sugar level.

The whole idea behind Dr. Atkins original principal is that it we gain weight in our Western world because our blood sugar levels are allowed to go too high by eating too much high starch food. Control the carbohydrate levels and you control weight much more easily. Much research has shown this to be true. Of course opposing research has been done too, so the controversy continues to some extent, although it is generally acknowledged by all now that the high carb recommendations of the past were incorrect.

The great difficulty of any severely restricted diet is that most people can end up regaining much of their lost weight because of difficulty adhering to the restrictions over the long-term. This can ultimately result in rebound weight gain and is the reason that the modified versions of Atkins diet have evolved.

The Atkins diet itself though, does gradually re-introduce modest amounts of carbohydrates into your diet as you complete your weight loss, to avoid the extremes of losing and then regaining weight. Is it right for you? Only you can determine this by trying it for a week. Carb cravings will subside within 3-5 days after starting the diet.

After extensive experimentation, doctors have concluded that resveratrol demonstrates the ability to reverse the effects of obesity in mice. In addition, they observed that mice placed on a diet of resveratrol supplements also exhibited higher endurance levels and longer lifespans than mice on a non-supplemented diet.

In a controlled test environment, ordinary mice will normally run approximately one kilometer on a treadmill before collapsing in exhaustion. However, mice that have been given a resveratrol supplement will run twice as far before showing evidence of tiring. In addition, subsequent tests also show that the mice on the resveratrol program demonstrate heightened muscle control and strength and have a significantly reduced resting heart rate when compared to the ordinary mice.

After the success of resveratrol supplement testing on mice and other animals, doctors at the Institute of Genetics and Molecular and Cellular Biology in Illkirch, France have now completed initial human experiments that demonstrate that similar results can be obtained in human test subjects that are placed on a program of high quality resveratrol supplementation.

The key to resveratrol’s effects on the body are in the substance’s ability to work at a cellular level to increase the production of mitochondria. Mitochondria are the organisms in the body that generate energy. The extra mitochondria in the treated mice resulted in the ability to burn more fat and to optimize muscle functions.

Dr. Ronald M. Evans, a scientist at the Salk Institute and an expert on the hormonal control of metabolic functions, stated that the report by the French genetics team had “shown very convincingly that resveratrol improves mitochondrial function” and wards off metabolic disease. Evans characterized described the study as “very important, because it is rare that we identify orally active molecules, especially natural molecules, that have such a broad-based, positive effect on a problem which is as widespread in society as metabolic disease.”

A drug that can prevent degenerative disease, promote weight loss, prolong life, and reshape an individual into a highly trained athlete sounds like the stuff of science fiction. But doctors are convinced that their work into the effects of resveratrol and resveratrol synergy have led to some surprising advancements in the area of anti-aging. They now believe that the body’s ability to utilize sirtuins, enzymes that protect and energize our systems, declines with age. This is the process that is reversed by resveratrol.

The growing evidence supporting the benefits of resveratrol has enthused scientists who do research on the aging process, several of whom are already taking resveratrol supplements. Dr. David Sinclair, a scientist at the anti-aging drug research company Sirtris, has been taking resveratrol supplements in liquid and capsule form for over three years. He claims that half the members of his laboratory do the same and that he is encouraging use of the supplements to family and friends. There are a range of views on appropriate resveratrol dosages, but this involves detailed debate around ingredient purity and potency.

Quality resveratrol supplements are designed to maximize the efficicencies of formula and dosage.

It has several factors which make it unique, one of which is that it functions in water and fat.  This is very unlike other vitamins which only function in water or fat.  For instance vitamin C is a water soluble vitamin while vitamin E. is a fat soluble vitamin.

As an antioxidant alpha lipoic acid helps to recycle glutathione after it’s been years.  Glutathione is an antioxidant that helps the body eliminate potentially harmful substances and requires alpha lipoic acid for production and recycling.

For the most part this substance is made by the body but to also be found in very small amounts in foods such as spinach, brussel sprouts, rice bran, broccoli and peas.  Supplementation and that has been manufactured in the laboratory are also available in capsule form at the health food stores, drug stores and online.  If you’re interested in taking the supplement is should be taken on an empty stomach to increase absorption of the product.

People have found several ways and uses for alpha lipoic acid.  The first is in the condition of diabetes since this substance can help to lower blood sugar levels.  Because it also helps to kill free radicals theory holds that it may help to reduce pain, burning, itching and tangling in individuals who have nerve damage which was originally caused by diabetes.  It has been used for this purpose in Europe for many years and at least one clinical trial has found that the intravenous use of alpha lipoic acid will help to reduce symptoms.  The evidence that taking an orally will help is however, weaker.

In liver disease the substance has been proposed as a treatment for alcohol related problems.  However, there is then no evidence so far that this is worked in clinical trials.

Individuals who suffer from peripheral neuropathy, whether caused by injury, nutritional deficiencies, chemotherapy or diabetes, liver disease, alcoholism or thyroid disease, can consider the use of alpha lipoic acid to help with the condition.  Preliminary studies using oral administration of the antioxidant has shown that after five weeks individuals who were taking 600 mg doses once daily show improvement.

Alpha lipoic acid crosses the blood brain barrier and has been found to have protective effects on the brain and nerve tissue.  At this time it is under clinical trials as a treatment for stroke and other brain disorders which may have triggers of free radical damage.  Animal studies have shown that those treated with alpha lipoic acid suffered less brain damage and had four times greater survival rate after a stroke than those who did not receive the supplement.  More research is required in order to understand whether this benefit currently applies to people and how it can be exploited to help more individuals who experience a stroke.

At this time there has been some suggestion that this antioxidant will help with cataracts, glaucoma, multiple sclerosis, burning mouth syndrome, Alzheimer’s disease and to inhibit the growth of the HIV virus.  However, at this time there is no evidence to suggest conclusively whether or not it is beneficial in these instances.  More research is underway to test the efficacy, efficiency and safety of using alpha lipoic acid in the treatment of these conditions.

There are some potential for side effects and interactions with medications and other dietary supplements which an individual may already be taking.  For this reason it is important to share your intention to begin supplementation with alpha lipoic acid with your primary care physician and pharmacists.  At this time there is no evidence to determine whether or not it is safe for women who are pregnant or nursing and as such, women should not take the supplement if they are pregnant or nursing an infant.  Side effects are generally rare and can include a skin rash.

The antioxidant has been shown to lower blood sugar levels so those who suffer from diabetes should take it only under the supervision of their physician who can help them to adjust their insulin intake to avoid any hypoglycemic episodes.  There has been some animal studies which have suggested that people who are deficient in thiamine, vitamin B1, should not take this antioxidant.  Individuals who are currently taking thyroid regulating medication should also be monitored closely when they take this antioxidant because they can lower levels of thyroid hormone.

Although alpha lipoic acid is an antioxidant and manufactured normally in the body, it is evident that it does have interactions with other over-the-counter medications and prescription medications which an individual may already be on.  Although many people believe that using natural supplementation is perfectly safe, they are external chemicals being introduced into the body and can therefore create circumstances in which the drug interactions are side effects may interfere with the treatment of any other underlying diseases.

Before taking any medications or supplementation check with your pharmacist to be sure that the supplement does not interfere with the actions of any other prescription or over-the-counter medication you are already taking.

Here it is: Walking is good. It might not burn a boatload of calories like running all out but, it is good. It might not turn you into a fitness competitor overnight but, it is good. It may not be good exercise for world-class distance runners but, it is good. Here’s why: Walking does burn calories. It gets you off your couch and out there on your treadmill burning calories.

It also clears your head and calms you down and helps boost positive hormones in your body. We all know you get a great endorphin kick after a brisk walk around the block. You’d never regret going for a walk when you get a reward like that!

It adds up. Walk enough, and it’ll make a difference. You will burn calories and you will trim and tone your body. I’ve seen it. People DO lose weight walking. I promise. It’s user friendly. You’re probably not gonna blow a knee walking around the block or going for a seaside stroll. Let those maniacs on Sportscenter live the high impact sports lifestyle.

Visit them when they’re 50—They’ll be lucky to be walking at that point. All kidding aside, I’m not putting down athletes, I’m just saying that you don’t have to train like one to get some great exercise. Sore neck? Go for a walk. The blood flow and loosening and relaxing of the joints during your walk will actually help relieve your neck soreness and loosen any tension you’ve built up over the day.

You can do it anywhere! No equipment required, no cost, no waiting for the next available walking machine like waiting for a piece of equipment in the gym.  You can make it more challenging if you wish. Remember those circuits they have in parks where you walk along then you stop and do a few lunges or a jumping jack or two? Give it a try. Jumping jacks, push ups off benches, 1-2 leg hops, lunges, squats, calf raises, chin ups and tuck jumps are all easy exercises to jam pack your walk and boost your calorie burn!  So next time you’re wondering what to do for little fitness fun in the sun or how to splash through a rainy day, swing open that door and live it up and go for a walk!

But the Better Business Bureau has issued a nationwide warning cautioning consumers to be wary of online ads relying on celebrity endorsements – including an apparently misleading pitch featuring Oprah Winfrey – to sell acai-berry-related weight loss products after receiving complaints against companies based in South Florida, Fort Worth and Arizona.

The supplement companies have not delivered what they promised in their ads, the Better Business Bureau said. Consumers have complained that they couldn’t cancel future deliveries of pills for which they were charged about $80 each month.

In South Florida, the Better Business Bureau has received 2,187 complaints against South Florida Nutrition Inc. (SFL Nutrition), 2,187 complaints against GlobalNet Pharmacies and more than 2,000 against Aton Solutions. The Boca Raton-based companies share multiple addresses but list the same individuals as registered agents and managers.

The Florida Attorney General’s office is also investigating consumer complaints against these three companies.

“Consumers are signed up for re-occurring orders without their authorization and are unable to cancel orders, obtain promised refunds or get customer assistance,” said Sandi Copes, a spokeswoman with the Attorney General’s Office.

The Better Business Bureau revoked GlobalNet Pharmacies’ membership because of the company’s affiliation with SFL Nutrition and Aton Solutions, spokesman Mike Galvin said.

In addition, the bureau has given all the companies an “F” rating based on their response to consumer complaints.

Anthony Pellegrino, one of the companies’ managers, said that SFL Nutrition wasn’t prepared to handle the large volume of orders and calls prompted by the ads.

“We have implemented a lot of things in the past couple of months,” Pellegrino said, adding that SFL Nutrition’s Web site has live customer service.

William White, CEO of the Better Business Bureau of Southeast Florida and Caribbean, said many businesses across the country are using the same selling model by luring buyers with free trial offers and celebrity endorsements.

In ads on social networking sites such as Facebook, Winfrey is shown apparently endorsing acai-berry products. Don Halcombe, a Harpo Productions Inc. spokesman, said Winfrey is not associated with the companies and doesn’t endorse any acai-berry products or online solicitation of such products.

The acai berry has been credited by supplement sellers with fighting cancer and other diseases. While a 2006 University of Florida study showed extracts from acai destroyed cultured human leukemia cells in the laboratory, researchers said this was not proof that acai berries could prevent cancer.

The purple berry, which tastes like a blend of fruit and chocolate, is harvested from the Amazon rain forest. It has become so popular that 1.5 million Google searches were logged in November.

Producers of acai-berry supplements, juices and tea have successfully marketed the products online. In 2008, sales reached $15 million, up from $500,000 in previous years.

Stephen Barrett, founder of Quackwatch.com, a consumer health advocacy site, said there’s little or no scientific evidence to support claims that supplements containing antioxidants prevent cancer and other illnesses or promote weight loss.

“The question is what data or evidence they based these claims on?” Barrett said. “This has been said about dozens of supplements, but a few trials have not had any promising results.”

They have tested people’s blood after drinking wine on an empty stomach, drinking it with food and taking uncoated resveratrol supplements. None of these caused a significant increase in the levels of trans-resveratrol in the bloodstream.

All of the studies concerning resveratrol benefits were conducted using trans-resveratrol. The supplement with the highest trans-resveratrol content is standardized to a 50% concentration. If an enteric coating is applied, this type of supplement can increase the blood level of trans-resveratrol, but most companies don’t use the right form and they don’t include an enteric coating.

You won’t get any resveratrol benefits from a powder or liquid form. You might get some by drinking red wine, but researchers believe that the benefit of red wine is not due to its trans-resveratrol content. The amount that you would have to drink to significantly affect circulating blood levels would be damaging to the liver.

So, resveratrol supplements are a good idea, as long as the manufacturer uses the right form, combines it with other important nutrients and wraps the whole thing up in an enteric coating, to insure that it reaches the upper intestine, where it can pass through to the bloodstream.

Some of the resveratrol benefits include a healthier heart, a reduced risk of cancer, better functioning metabolism and possibly an extension of your lifespan, if the results of the laboratory studies can be transferred to humans.

No one is sure how or why it works in the ways that it does. There are only theories.

One of the most convincing is that trans-resveratrol increases the activity of a gene that can reduce a free radical known as superoxide. Superoxide molecules are not highly toxic, but they can, over time, cause DNA degeneration.

If this theory is correct, resveratrol supplements should include vitamin C, enzymes and glutathione. The gene reduces superoxide to hydrogen peroxide, which is also a free radical. Vitamin C and other ascorbates, reduce hydrogen peroxide to water. If glutathione and enzymes are also present, vitamin C remains more active for a longer period of time.

Some of the better supplement manufacturers include the right combination of antioxidants and other nutrients to provide the greatest effect. Resveratrol benefits are included among them.

There are hundreds of different nutrients and plant extracts that are known to be beneficial to human health. It would be nearly impossible to include all of them in your diet. Some of them are not plants that we normally eat. Extracts from marigold, for example, are known to protect the eyes from oxidative damage. When was the last time that you ate a marigold?

So, supplementation is important and necessary, if you want to live the longest, healthiest life possible. But, single-ingredient resveratrol supplements are not your best choice for supplementation.