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):

Wake Up

Generally in the AM the first thing I do is drink water w/ a squeeze of half of a lemon + salt.

AM-ish (usually post-training meal) ~10am

Item Reason
2x 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 2g Support cardiovascular health, reduce inflammation, and provide high-quality EPA/DHA that complements my statin therapy.
2x D3 125 mcg I hold serum D levels around 70–75 ng/mL year-round. This maintains that range in low-sun months.
1x K2 (MK-7) 180mcg Added to support calcium transport and prevent arterial calcification, especially alongside D3 and with ApoB risk in mind.
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)
2x Berberine 450g Protects against foundational disease by improving glucose disposal and metabolic health, reducing insulin resistance risk.
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.

Afternoon/Dinner ~5pm

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.
2x Berberine 450g Protects against foundational disease by improving glucose disposal and metabolic health, reducing insulin resistance risk.
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.
Ezetimibe 10mg Ezetimibe allows me to get deeper ApoB and LDL-C/non-HDL/ApoB reductions without a higher statin dose, targeting ApoB ~70 mg/dL

Before & Bedtime

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.
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.

On Demand