Glycine & NAC: Can They Transform The Way We Age? [2023] 

I started taking Glynac, taurine, berberine, and Methylene blue in 2024, when I was 63. I'm posting this from 2087. I'm now approaching 126 years old. It works! Headed for my weekend 50 mile bike ride!😊

Fasting can also do a great deal for your longevity! Taurine as well. Some benefits of doing occasional extended fasting: High blood pressure is lowered to normal levels very quickly while fasting. Fasting restores NAD+ to healthy levels. Vitamin D plasma levels are increased as fasting improves metabolic health, and vitamin D in turn increases autophagy. Fasting stimulates phagocytosis, the ingestion of bacteria, plaques and viruses by the immune system. It will also remove any 'foreign material' like spikes that are not supposed to be there. Whether natural or unnatural in origin.. Fibrosis/scarring is reversed over time. Fasting increases nitric oxide release. Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body. Reflexes and short term memory are increased. Fasts from 36-96 h increase metabolic rate due to norepinephrine release! After 72 hours or more fasted, your body recycles up to 1/3 of all immune bodies, rejuvenating your entire immune system. This helps prevent the onset of new autoimmune conditions, which develop through a leaky gut and damaged immune system. Fasting can help with MS, Depression, BPD, Autism and seizures. Thymus is regenerated, which suppresses aging and renews the immune system. The thymus also plays a vital role in fighting cancer. Blood sugar and insulin are lowered when fasting, allowing white blood cells to move more freely throughout the body and do their job. Weight loss from daily caloric restriction has 1/4 to 1/3 of the weight lost as lean tissue while many studies show fat loss from 36 h fasts without losing any lean tissue! The obese will lose extra tissue like loose skin while fasting, but the skinny or frail will have increased growth hormone release than the obese, which helps to make more lean tissue and reduce frailness. The hunger hormone ghrelin also lowers with extended fasting and rises from dieting. When you move out of MTOR your body shuts down the building blocks of the cell required for viruses to replicate. What breaks a fast? Anything with protein or carbohydrates in it will break a fast. Most teas and herbs are OK. Most supplements and meds will either break ketosis directly or contain a filler that will. Many meds are dangerous to take while fasting. Does fasting lower testosterone? No, it raises it when the fast is broken by increasing lutenizing hormone. Fasting also increases insulin sensitivity, which helps with muscle building. Fasts of 36-96 will not affect short term female fertility or affect menstrual cycle. They also may increase long term fertility, especially in women with PCOS. Fasting reduces pain and anxiety by stimulating the endocannabinoid system in a similar way to CBD oil. Fasting very quickly reduces leptin resistance, which impairs immune function. One day of fasting can cut your leptin levels in half and gets your immune system working properly again! Stomach acid is reduced over time while fasting and can allow for the healing of treatment resistant ulcers. Some patients may need continued acid reduction medication while fasting. Does the body preferentially prefer glucose as a fuel? No. Except for brief periods of very intense exercise, your body mainly burns fats in the form of free fatty acids. Your brain also prefers to burn ketones at a rate of around 2.5 to 1 when they are available in equal quantity to glucose. Fasting stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells Lowering insulin via fasting virtually eliminates chronic inflammation in the body. It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency. Increased mitochondrial function also has the added benefit of increasing your metabolism, fighting infection and cancer prevention! Fasting releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth. This can help a great deal with diseases like MS, peripheral neuropathy and Alzheimers. When not in ketosis, the brain can only burn carbohydrate, which produces a great deal of damaging ROS the brain has to deal with. Fasting also increases telomere length, negating some of the effects of aging at a cellular level. When you fast, this stimulates apoptosis in senescent or genetically damaged cells, destroying them. Senescent cells are responsible for many of the effects of aging and are a root cause of the development of cancer. A fasting mimicking diet for 3-5 days in a row also provides many of the same benefits as water fasting. Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia. Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. If you experience extreme symptoms of some kind, especially dizziness or tremors, then simply break the fast and seek advice. Resources: www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/ www.ncbi.nlm.nih.gov/pmc/articles/PMC7607739/ www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/ pubmed.ncbi.nlm.nih.gov/23408502/ pubmed.ncbi.nlm.nih.gov/20921964/ www.sciencedirect.com/science/article/pii/S0005272806000223 pubmed.ncbi.nlm.nih.gov/6859089/ www.ncbi.nlm.nih.gov/pubmed/10232622 www.clinicaltrials.gov/ct2/show/NCT04375657 pubmed.ncbi.nlm.nih.gov/31877297/ n.neurology.org/content/88/16_Supplement/P3.090 pubmed.ncbi.nlm.nih.gov/31890243/ pubmed.ncbi.nlm.nih.gov/2518860/ pubmed.ncbi.nlm.nih.gov/29727683/ www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/ pubmed.ncbi.nlm.nih.gov/7714088/ www.cell.com/cell/fulltext/S0092-8674(19)30849-9 pubmed.ncbi.nlm.nih.gov/27569118/ www.sciencedirect.com/science/article/pii/S1931312809002832 www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/ www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/ www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf www.ncbi.nlm.nih.gov/pubmed/25686106 pubmed.ncbi.nlm.nih.gov/21410865/ www.ncbi.nlm.nih.gov/gene/25712 pubmed.ncbi.nlm.nih.gov/23707514/ www.ncbi.nlm.nih.gov/pubmed/24905167 www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart www.ncbi.nlm.nih.gov/pmc/articles/PMC7093158/ clinical.diabetesjournals.org/content/36/3/217 www.ncbi.nlm.nih.gov/pubmed/23876457 www.ncbi.nlm.nih.gov/pmc/articles/PMC8470960/ pubmed.ncbi.nlm.nih.gov/25909219/ www.cell.com/molecular-cell/fulltext/S1097-2765(18)30605-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1097276518306051%3Fshowall%3Dtrue pubmed.ncbi.nlm.nih.gov/28235195/ www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/ www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits medicalxpress.com/news/2022-10-treatment-pulmonary-fibrosis-focus-telomeres.html www.ncbi.nlm.nih.gov/pubmed/10859646 academic.oup.com/ajcn/article/81/1/69/4607679 www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext europepmc.org/article/MED/22402737?javascript_support=no onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x www.nejm.org/doi/full/10.1056/NEJMoa012908 www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/ pubmed.ncbi.nlm.nih.gov/15522942/ faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10 www.biorxiv.org/node/93305.full www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/ www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7 repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/ www.nejm.org/doi/full/10.1056/NEJMc2001176 pubmed.ncbi.nlm.nih.gov/20102774/ This list compiled over years of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed! My channel will always contain an updated version of this list of fasting benefits on the community tab. I also have playlists on fasting and health topics.

I've been listening to a few youtubes on the glynac and you have given by far the best and most easy to understand explanation. thankyou!

just took my Nac and Glycine before bed also take GABA and find that in just a few minutes I can feel my mind calming down and It really helps with Sleep

Most comprehensive synthesis of the chemistry and data on this topic anywhere. Excellent

Amazing representation, I am just surprised to see how precise and informative is this video, keep it up man 😊.

If my memory is correct on biochem pathways, L-Cysteine is used to make Taurine, so by taking Taurine along with the Glycine and NAC, you are reducing the chances of a lot of NAC being shuttled into the Taurine synthesis pathway rather than being used to make Glutathione Peroxidase. That is why I take all three amino acids at the same time, since I'm going to take the Taurine sometime given the recent evidence on its life extension benefits.

As an MD I felt I was back at Med school. VG presentation. Separate sups for sure. One thing I may add is to take these aminos on empty stomach. Sub and like.

Thank you for this great and well explained video!

Thank you. Awesome break-down.

One of THE best videos on glynac I have seen to date- nice work!

Great presentation, Lance. I'm subscribed.

Definitely separate. Always do that. Again great job in dose details- studies dosing and recommendations. You doing great job.

Awesome video brother, thank you.

Good review! I have been taking NAC for over 20 years to thin the mucus in my bronchi. I started at a doctor's recommendation after a severe, protracted viral bronchitis. I have usually purchased from Swanson. I see that their Glycine is available in capsules and powder...very cheap, especially when a sale is on. They use aminos from Ajipure, developed by Ajinomoto in Japan, a leader in amino development. "For more than a century, Ajinomoto Co., Inc. has pioneered the development of new and innovative technologies used to manufacture and purify pharmaceutical grade amino acids." I usually only take 600-1200mg daily, with no side effects other than breathing better. I will try increasing with these new doses. I've ordered the glycine, but have not received it yet.

The most comprehensive, most concise, interesting explanation available on RU-vid I swear! Thank you so much!

Due to the thoughtful presentation, this video is heads-and-tails above several others I have studied on GlyNAC.

Excellent video. Thanks. Regarding your question about taurine: There are several differences between GlyNAC and taurine. Among them: - Cardiovascular Health: Taurine has been studied for its role in heart health. It helps maintain the integrity of cell membranes, modulates calcium signalling, and possesses antioxidant properties, all of which are critical for cardiovascular function. Some studies suggest it might be beneficial for conditions like congestive heart failure, hypertension, and ischemic heart disease. - Eyes and Vision: Taurine is essential for the retina, particularly for the photoreceptor cells. A taurine deficiency can lead to retinal degeneration and vision problems. Although both improve mitochondrial function, taurine has a wider range of metabolic paths to do that.

Glycine powder from Bulk Nutrients $39.00 AUD for 1 kilograms (1000 grams). NAC powder $30.00 AUD for 250 grams. Taurine $44.00 1 kilogram. These are cheap to produce and too many companies are ripping off consumers.

This is an information pact video, as usual, lots to think about again. While I do use Life Extension products, I’m less enthusiastic about their combined products that often contain substances I don’t require. I also agree that being able to titrate your own dosage for each molecule is the way to go.

Awersome! Thank you!

Nuchido, they have interesting data. I put my own version together and I feel encouraged.

Very nice report! The big 3.

Subscribed! Before watching your video I said to myself, I know quite a bit about this subject and have been taking these sups for years...BUT, lets see if there's something that I didn't know or haven't read anywhere before. I'm 66, in superb fitness and health, and take 3 grams of NAC in 3 doses per day. I take 2 grams of Glycine with a gram of Myo-inositol before bed. I also do 3 grams of taurine during the day. Great presentation. I'd like to hear more about dosing/time/amount.

Great video. Thank you!

Thanks for the thorough explanations which help clarify the relationships of these aminos and precursors. I take 3g Taurine, 2g NAC, 4g Glycine, 2g Collagen, 1g Glutathoinne every Other day , because I take so many supplements (about 57 cycled over 3 days), and want to be careful of liver issues and toxicity. I'm 67 year old chronological and 56 biological according to latest Elysium DNA methylation test. Younger kids don't believe my age when I tell them, which is fun. But I cant't seem to break that 11 year difference and my goal is a15 year delta. Body fat is19% but could be better. Blood work is good to very good, but not excellent. I attribute most of my longevity however to intense 4 day aweek 2 hours HIIT and weight training. A very good but not great diet. So far, so good. I'm waiting on human trials of Rapamycin.

Stunning!

Get taurine and glycine powder, so much cheaper. A teaspoon of glycine or taurine is about 4 g. And glycine powder is sweet tasting, so I switched out sugar and artificial sweeteners in my tea or coffee for glycine.

Glycine in the evening to help with sleep and nac on empty stomach first thing in the morning for absorption. I combine nac in the morning with ala

Separate! First, it is cheaper. Second, it's more personalised and customisable. Thanks so much for the dosing information!

You should get Glycine as a powder. It's much cheaper than in capsules. And you can utilize it as a sweetener in many things. Since you probably will use much more Glycine than NAC or Taurine, that reduces the amount of capsules you have to swallow substantially.

excellent thanks

From my perspective the real benefit of combining taurine and NAC is that NAC can be cannibalized to deal with taurine shortages so adding taurine could provide a buffer against that. Also Glycine and taurine probably both have extremely high ld-50s (unlimited?) whereas we don't know as much about NAC dosage size. But I am not aware of any studies confirming this. By the way, it is worth noting that NAC has three meanings NA Cysteine (glutathione), NA carnosine (used in protective eye drops), and NA carnitine (body-building supplement?)

Great video I would like to hear more about side effects and competing amino acids ingested either before or after taking glynac and taurine. Glycine (1 gram) taken in the morning produces an excitatory feeling in me and taking glycine at night makes me restless. Taurine produces a relaxing effect but seems to give me mild headaches.

Have you looked into NAC ethyl ester? It's available with Glycine. This combo seems to have several advantages over plain NAC+glycine.

Thank you

Why add Taurine to nac and Glycine? You said yourself later in the video. It's cheaper to buy separately. I.E. more profitable for the seller to sell together. + marketing and convenience. I now buy Taurine and glycine in powder form, which is even cheaper than the separate capsules and has more leeway on dosing. I bought small measuring spoons at the $ store. Another great video by the way.

I would add that TMG can and does neutralize homocysteine. I've been taking TMG for years, eat a diet that I expect is quite high in methionine, and yet my homocysteine number always test very low. That won't stop me from adding glycine -- it's been on my radar for a while -- and I've been taking NAC for years too. Keep up the great work!

I would love to get an accurate dosage for the items mentioned in this video. I am taking NAC, Cysteine, l-carnitine, l-proline, D-Ribose but I have no idea what the proper amount to take is. I'm probably too low because I am concerned about overdoing it and causing some kind of systemic toxicity.

Many of us are already taking trimethylglycine (TMG). How would TMG factor in with NAC (and taurine)?

What I really think you should recommend is the individual powders. First off, the y are hugely cheaper than capsules and allow the supplementation to be at a much higher level for a lower cost. Yes, you do have to learn how to measure grams or milligrams, and you may even want to put them in you own capsules. What I do is measure out the doses and combine them in a small amount of water to swallow them; I then chase it with a normal glass of water. In the beginning, I used a scale and paid (because each one weighs different with volume) attention to the physical amount. Now, I just pour out each one without weighing; however, I do occasionally check with a scale to see how close I am. And, with these, your really not concerned with overdose, if you are midrange supplementing...

Young body with veep nutrition has this combo, glycine + NAC , works wonderful .

Please give us some idea what proportions to mix the NAC and glycine together - some of us don't have a clue Lance!

Awesome and very informative! You threw a lot of stats and claims. Your audience would Love it if you would provide your sources, if by chance, you have the time to link them.

about taurine. you said, it does pretty much the same thing as GSH. (@17:00). No it does not, it is in a completely different metabolic context. For instance, it enhances beta-oxidation of fatty acids, modulates cellular calcium, protects against glutamate-induced mitochondrial damage, increases NO, protects kidneys via decreased creatinine, improves mitochondrial metabolism (cytC etc) and thus reduces oxidative stress. GSH on the other hand, is "just"acting on\scavenging the ROS directly... I think this is not exactly "pretty much the same". cheers for an otherwise very good presentation! :)) as for the recommendation, I value them a bit exaggerated. My motto is always "help the body to self-help itself", and flooding it with any component in high dose is nothing else than messing around with the metabolic network.

I buy separately, because as you said we can manipulate the doses of each. NAC and Glycine have helped with energy. I just started with low dose (4 drops) methylene blue, great for energy. Think I will increase glycine to increase collagen.

Any thoughts on NAC causing anhedonia, leading to a lack of pleasure and enjoyment in activities, even when combined with stimulants like coffee, alcohol, and cocaine? Was unaware of this until I saw a video yesterday on it and subsequently did a little further research on the subject.

Taurine and glycine are used to conjugate bile for detoxification.

Thanks for this. Q-- should I still take Glycine with NAC though I already take Magnesium 'Glycinate'? make sense? thanks in advance hope to get an answer from you. keep it up

Although Glycine and NAC are certainly promising, I would be careful of the very high doses of NAC recommended. Either (and certainly both) can impair blood clotting, so high levels could cause a bleed.

I get about 15g each of glycine and collagen. I rely on eggs for cysteine but take NAC on non-work out days as per SiimLand

Good information. How does NMN relate to NAC, Glycine, and Taurine? Should we also be including NMN in our daily vitamin regimen?

Taurine is produced by the body, but in diminishing amounts as we age. Moreover, cysteine is a source of taurine production. But, if cysteine is spent using gluthathione, simply because all the other ingredients just became more readily available due to the supplements, taurine production will suffer more. So thats why taking taurine is used: To make up for the greater spenditure of cysteine to make gluthatione. Or thats my theory anyways.

I’m on day 14 of Glynac dosed for my body weight as I read in the study you mentioned. If I calculated right I am 190 pounds and take 12 grams NAC, 9 grams Glycine. Both are powders. I drink it in sparkling water. The study said 12 days not 16 weeks. Was done at the Translational Metabolism Unit at Baylor in Houston, Texas 2021.

glynac and taurine!

i have these substances in powder form and mix them together in water. i use different mixtures in the morning and evening. in the evening glycien + taurin + magnesium because of their relaxing property. nac and msm and maybe creatine, inositol or methylene blue in the morning.

of course separate compounds make total sense

I get the Life Extension aminos but how many capsules are we to take every day? I take magnesium taurate.

I take glycin powder, nac powder, taurine powder, and magnesium glycinate powder in the morning and at night! Glycin gives me better sleep!

Just it clarify - the humam study you referenced the dosage was 100mg/kg body weight so roughly 8 g EACH of glycine and NAC for an 80kg /175lb individual correct?

Hi, Can you address research linking NAC to cancer growth? I suppose the dosage matters quite a bit, but I want to make sure NAC is safe to consume, thank you!

I go to Amazon and buy one kilogram (1000 grams) of NAC, Glycine and Taurine. I have an electronic scale that measures in tenths of a gram. I take 4 grams of NAC and 4 grams of Glycine to make 8 grams of GlyNAC. I also take 2 grams of taurine. Today is week 11 of GlyNAC supplementation and week 5 of taurine supplementation. I also take 20 grams additional of glycine daily. I had one young guy say to me that I was moving quicker. Practically "running" he said.

Thanks so much for addressing all 3 supplements. I’m 72 and taking 6+ grams of glycine and about 2400 milligrams of NAC twice daily. I’ve also added taurine-so far I’ve dosed 1 gram twice a day. All separate and I’m glad to hear your breakdown on the costs. I’ve also just started trying Nuchido. I was taking NMN so I’d be interested if you have information or an opinion about that supplement. Thanks for your videos.

I bought all three supplements in powder form and weigh out my doses each day. Currently, I'm taking 10 grams of Glycine and 4 grams of NAC split morning and night. Taurine I'm taking one gram per day.

Love nac and im going to add in glycine

Are you mixing grams in package and milligrams of dosage?

I’m working with an integrative doctor who had me stop the NAC and glycine powder I was taking and start liposomal glutathione…something about sulfur but didn’t really explain it well. I’m feeling I should go back to the NAC and glycine combo now🤔. Any thoughts on why he’s say this? I’d have to pay another $450/hour to talk to him for a better explaination and I don’t have that right now

So should I take this at a young age (21)? I’ve heard it can also help with collagen synthesis. Also, what if I just took 10 grams of glycine by itself?

I buy them separately and have for several years so I can adjust to my needs.

I take Glycine and Nac after dinner everyday. Feel Great.

What about nac promoting angiogenesis in cancer tissue?

I just checked old videos 4 years ago - you look younger than now, but 2 years ago about the same as now.. Does it prove that any therapies or procedures or nutrients you take work? May be or may be not because people in this age may stay the same for a decade without any visible appearance change.. But change in blood tests and other physiological test you took is a good sign - but again this all can be attributed to your change in died, lost weight and healthy food and regime.

7:45 Glutathione 12:00 Ratios 13:00 Studies

Please consider flexing your amazing intellect on an analysis of Sermoreline. Please include the various means of delivery into the body ie. injections, nasal, etc.... Thank you in advance for your due consideration to the aforementioned request. Respectful Regards, John Aging Stack-Bedtime: Glycine 1300mg (2 pills) NAC 1300mg (2 pills) Taurine 3000mg (3 pills) Sermoreline (nasel spray 2 pumps each nostril)

I try it I've got these separately

I get all the components at Swanson and it doesn't cost much at all.

Can I take glycine during the day too? Like maybe instead of ashwaganda?

Life expandation also was claimed about carnosine

Ive heard that NAC depletes copper … can you check on that please ?

Can GlyNAC raise BP? Mine has gone way up since I started using it😢.

freeing up taurine from being created endogenously will allow for more glutathione to be created by taking a load off of cysteine conversion

I don't thumbs-up much, but when I do it's typically your channel.

Your voice is sounding stronger

Hi Lance Thank you for your informative programmes. Could you comment on Dr Stanfield’s recent summary of NMN studies, which basically shows little effect on nearly all health markers. 🙏

Glycine & NAC made me sick, causing bad headaches, and anxiety, and lasted for a week.

I only keep seeing that NAC can damage your liver. What do you think?

Where did you find the slide that 36g was needed for optimal collagen turnover. That is huge. I've been taking 10g of glycine

In a world of deficiency, some is better than none. I add glycine to my coffee in the morning and then again to a room temp water in the evening about an hour before bed. Take NAC each time, so Im a stacker myself. Keep up the good work on the vids. You can buy my course if interested...haha

Doctor, what's the best time to take NAC and Glycine.I take one each in the morning after a small breakfast of 1 apple and almonds.

Can I take glynac and glutathione together?

So pretty much something I don't need to worry about until I get closer to 45. But a question is, how much of these can you reasonably just get from dietary sources to balance with minimal supplementation?

I use Bulk Supplements products. I sweeten coffee and tea with Glycine and due to taste take NAC caps.

Nathan Patel has a patron on a transdermal topical glutathione. His book The Glutathione Revolution is fantastic at explaining this. Also quick silver scientific has a good glutathione sublingual in a lipo form too.

It appears that collagen peptides....the powder that many people buy for skin/hair/joints....has plenty of glycine in it. So, if taking that already, you only need the NAC. correct?

B12 deficency = increaced homycystein. This is common. I have to supplement every day. Thanks for an interesting video.

Did you say 50-60Grams of NAC? All the supplements I’m finding are around 600 mg.

8 grams of glynac 4/4 grams . Hefty dose

グルタチオンに関してはビタミンCとナイアシンを一緒に取ると相乗効果を発揮するので良いです

Hello Lance, my greetings from Argentina, I am an important follower of your videos that allow me to use as a base and continue looking for information on each topic of interest to me. my two questions are 1. The initial course, it would be of great help if all the information has a translation into Spanish. 2. regarding glycine + taurine and NAC supplementation. The manufacturer Life Extension is reliable, I see that in Argentina I think we can get them. And what is your recommended dose for my case? 95 kg, 1.92 m with a good muscle/bone ratio and low percentage of fat, 54 years old, 2 daily physical activities, 70% strength and 30% aerobic. Thank you and I await your comments

do you have to take them together? or can you take the NAC during the day and Glycine at night since it makes you sleepy?