My supplementation strategy is very much downstream of my food lifestyle. I want to get most of my nutrients from food, most of what I supplement with is for acute support of critical areas of concern.
To that end, a few things that I eat mostly daily that help (some referenced below):
Generally in the AM the first thing I do is drink water w/ a squeeze of half of a lemon + salt.
| Item | Reason |
|---|---|
| 1x Beef Organ Tabs | I swapped out my B-complex and multi after labs showed B12 saturation and no methylation issue. This gives me a food-based mix of B vitamins, A, iron, and choline—without overloading my system. |
| 2x Turmeric Curcumin w/ Saffron | I use this daily for inflammation control—especially with the joint load from sprinting, lifting, and volume. Saffron helps smooth out the nervous system load that builds from high output. |
| 1x Zinc Picolinate | I’m not short on zinc in my diet (thanks oysters), but this supports testosterone and keeps methylation balanced given my high B12 levels. I cycle it based on stress and immune load. |
| 2x Magnesium L Threonate | Promotes cognitive performance, neuroplasticity, and nervous system recovery. |
| 1x Carlson Max Omega 2gt | Support cardiovascular health, reduce inflammation, and provide high-quality EPA/DHA that complements my statin therapy. |
| 1x D3(4k iu) + K2 (100mcg) | I hold serum D levels around 70–75 ng/mL year-round. This maintains that range in low-sun months. K2 to support calcium transport and prevent arterial calcification. Combined MUST be taken with fatty food. |
| 1x Astaxanthin 10mg | I added this for antioxidant protection and skin/eye resilience. With a lot of sun exposure and oxidative load from training, it’s my daily defense layer. I haven’t gotten a sunburn since taking it, despite huge amounts of sun. |
| 1x NAC 500mg | With high output and nicotine cessation underway, I use NAC to maintain glutathione levels and detox support. AM dose keeps antioxidant status steady. |
| 1x CoQ10 100mg | Mitochondrial energy and cv protection, offsetting some of the CoQ10 drains of the statin. |
| 2x 5-MTHF (methyl-folate) 400 µg | Macrocytosis fix. 5-MTHF and B6 adrress rising MCV (100.8 to <96) |
| 1x P-5-P (active B-6) 25 mg | Macrocytosis fix. 5-MTHF and B6 adrress rising MCV (100.8 to <96) |
| 1x DIM 100mg | To keep estradiol in balance on TRT by supporting healthy estrogen metabolism and liver clearance. |
| 2x Broccoli Seed Extract | Enhances cellular resilience and longevity by activating the Nrf2 pathway to boost endogenous glutathione production, improve mitochondrial defense, and reduce inflammation and lipid oxidation. |
| 1x Taurine 1mg | Supports endothelial functionImproves vascular toneSupports bile acid metabolism (relevant with lipid meds)May reduce BP variabilityMitochondrial stabilizer |
| Item | Reason |
|---|---|
| 2x Magnesium L Threonate | PM dose helps with wind-down and neurological reset after stacked physical and cognitive stressors. |
| 1x NAC 600mg | Splitting NAC lets me support recovery at night while easing oxidative stress from the day. Key during nicotine tapering. |
| 1x CoQ10 100mg | Mitochondrial energy and cv protection, offsetting some of the CoQ10 drains of the statin. |
| 1x Broccoli Seed Extract | See above |
| Rosuvastatin (Crestor) 10mg | Statin therapy to lower LDL and ApoB, reduce atherosclerotic disease risk. Last check, ApoB was 45 (elite level) |
| Ezetimibe 10mg | Ezetimibe allows me to get deeper ApoB and LDL-C/non-HDL/ApoB reductions without a higher statin dose. Last check, ApoB was 45 (elite level) |
| .5 mg (half tab) Anastrozole (Mon/Thu) | Estradiol management related to low-dose TRT, goal to maintain Estradiol between 20–40 pg/mL. |
| Item | Reason |
|---|---|
| Bedtime Chamomile Tea with below | |
| 1x Cadence Sleep Powder | Electrolytes and small amounts of key ingredients. No melatonin. Dropping my pile of sleep supplements and taking only this had monumental impacts on my sleep quality and HRV. |
| 2x 1.5mg Glycine (3g total) | High training loadLow glutathioneTRT (higher oxidative turnover)High-protein intake (methionine load). Helps: Direct glutathione precursor (with NAC)Improves sleep architectureOffsets methionine load from heavy red meat dietCardiometabolic support |
| 1x L Theanine 100mg (optional) | I use this for acute calm—before high-stress events, sleep, or with caffeine to smooth the stimulation curve. It’s a flexible tool I lean on when needed. |
| Item | Reason |
|---|---|
| 1x L Theanine | I use this for acute calm—before high-stress events, sleep, or with caffeine to smooth the stimulation curve. It’s a flexible tool I lean on when needed. |
| LMNT Electrolytes (Citrus / Orange) | With high sodium loss and a heavy sweat rate, I use this before and during training to avoid cramping and support performance. |
First Thing
With Coffee