The smartest answer besides "it depends" is to look at people who DO crazy hard work their whole lives. Remember all that buzz a few months ago about the Victorian era, and that generation who did crazy hard labor and grew taller, had better teeth and lived longer than the generation before or after? They were expending so much energy (like 3500 calories a day or something) that they were able to eat more and take in even more nutrients, goes one theory. Or maybe it was the higher rate of tissue turnover keeping them young.
But we're not doing hard labor, we're just exercising once in awhile, so IDK!!!
Think about a crazy hard job you're had. The first few days give you such aches and pains, but by the end of week two you're throwing around 200-pound objects like chaff and talking and laughing while you do it. So maybe you should work out less frequently to heal, or maybe you should work out...more often so your body can fully adapt! Then take weekends off, planned days of rest, etc. so it's not chronic stress.
Steak, eggs, potatoes - fruits, nuts, berries and forage. Coconut milk and potent herbs and spices. Tea instead of coffee now and teeny amounts of kelp daily. Let's see how this does! Not really had dairy much, and gut seems better for it.