I personally don't buy that NR does much. I think there's some interesting hints that we're getting close to finding out useful things, but I haven't found much that personally convinced me about NR and those related to it. Agree with what I hear on podcasts like Peter Attia about it, but I think maybe some day soon we'll find something promising in that area.

It's a hard area to give advice in since everyone is different, so I can't really offer much besides that I think for the best return, someone has to spend a lot of time doing their own research and testing and so on to find out what works for them