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 |
|---|---|
| 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. |
| 2x Carlson Max Omega 2g | My LDL and ApoB are elevated, but HDL is high. This is in for lipid control, inflammation reduction, and long-term brain/cardiovascular protection. |
| 1x 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 600mg | With high output and nicotine cessation underway, I use NAC to maintain glutathione levels and detox support. AM dose keeps antioxidant status steady. |
| 1x Tyrosine 500mg * | This is part of my dopamine precursor stack during nicotine tapering. Helps preserve drive and focus in the absence of nicotine’s stimulation. |
| 1x Rhodiola Rosea – 500 mg * | Rhodiola helps me buffer physical and psychological stress. I added it to smooth out energy and mood during nicotine withdrawal and training peaks. |
| 1x DLPA 500mg * | Included as part of the cravings/brain chemistry stack. Helps maintain dopamine and endorphin tone as I phase nicotine out. |
| 1x 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 Citrus Bergamot 500 mg | ApoB control |
| 2x Berberine 450g | Berberine lowers ApoB and steadies blood-sugar via AMPK while calming the gut-brain axis to blunt inflammation-driven anxiety—delivering metabolic control and a smoother mood. |
| Item | Reason |
|---|---|
| 1x Magnesium L Threonate | PM dose helps with wind-down and neurological reset after stacked physical and cognitive stressors. |
| 1x DLPA 500mg * | Evening dose helps carry mood and neurotransmitter stability into the second half of the day—especially during dip windows in nicotine withdrawal. |
| 1x NAC 600mg | Splitting NAC lets me support recovery at night while easing oxidative stress from the day. Key during nicotine tapering. |
| 1x Citrus Bergamot 500 mg | ApoB control. |
| 2x Berberine 450g | Berberine lowers ApoB and steadies blood-sugar via AMPK while calming the gut-brain axis to blunt inflammation-driven anxiety—delivering metabolic control and a smoother mood. |
| Item | Reason |
|---|---|
| 2x CoQ10 100mg | With RYR and heavy endurance output, I added extra CoQ10 to safeguard mitochondrial capacity and recovery. |
| 2x Red Yeast Rice + CoQ10 600mg | I’m targeting ApoB aggressively (labs showed 121 mg/dL). This combo helps lower it without a statin, while CoQ10 protects my energy systems. |
| 2x Aged-Garlic Extract (total 1200mg) | ApoB control: higher RYR bolus + bergamot + garlic + fibre target a ≥ 15 mg/dL drop in 6 weeks. |
| 1x Calcium-D-Glucarate 500 mg | ApoB control: higher RYR bolus + bergamot + garlic + fibre target a ≥ 15 mg/dL drop in 6 weeks. |
| 1x L Theanine 200mg | 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. |
| 1x Ashwaganda 500mg | |
| Bedtime Chamomile Tea with below | |
| ~3g Glycine (with tea) | This supports deep sleep and collagen synthesis. It’s also in for cortisol control and connective tissue repair post-training. |
| 1 scoop Magnesium Bigyclinate 200mg | I added this to improve sleep depth and replenish minerals lost from sweat. It synergizes with glycine for cortisol regulation. Added to chamomile tea. |
| 3x Taurine 500mg (powder preferred, pills backup |