Supplementation Schedule
A precision supplement stack divided by timing: morning, intra-day, and evening. Each compound is chosen for its specific mechanistic target.
Morning Stack
Taken with breakfast, before training
Omega-3 Fish Oil
2g daily
Reduces systemic inflammation, supports cardiovascular health, and optimizes cell membrane fluidity. EPA/DHA ratio tuned for anti-inflammatory effect.
Vitamin D3 & K2
5,000 IU D3 + 100 mcg K2
D3 for immune regulation and bone health. K2 ensures calcium is directed to bone rather than arteries. Combined for synergistic cardiovascular protection.
Astaxanthin
Cycled: 8 weeks on, 2 weeks off
Potent carotenoid antioxidant that crosses the blood-brain and blood-retinal barriers. Supports skin health, reduces oxidative stress, and enhances endurance.
Hyaluronic Acid
Daily
Supports skin hydration, joint lubrication, and wound healing. Declines naturally with age; supplementation helps maintain tissue moisture.
Saffron Extract
Experimental — under evaluation
Being tested for mood enhancement, cognitive support, and potential neuroprotective effects. Current trial phase: 8 weeks.
Sulforaphane
Daily
Activates Nrf2 pathway, the body's master antioxidant regulator. Derived from broccoli sprouts; supports detoxification and cellular defense.
Taurine
Daily
Supports cardiovascular function, bile salt formation, and central nervous system stability. Levels decline with age; supplementation may support healthy aging.
Chlorogenic Acid
Daily
Found in green coffee extract; modulates glucose metabolism and may support healthy blood pressure. Taken for metabolic health.
EGCG
Derived from morning tea
Epigallocatechin gallate from green tea. Potent antioxidant with neuroprotective properties; supports metabolic health and may aid fat oxidation.
Intra-Day Stack
Around training time
Beta-Alanine
3–6g daily
Buffers acid in muscle tissue, delaying fatigue during high-intensity exercise. Requires 4–6 weeks of loading for full muscle carnosine saturation.
Creatine Monohydrate
8g daily
The most researched performance supplement. Supports ATP regeneration, cognitive function, and lean mass. Dose elevated to 8g for potential cognitive and longevity benefits beyond standard loading.
Evening Stack
Taken before bed
Magnesium Glycinate
240mg elemental magnesium
Highly bioavailable form that crosses the blood-brain barrier. Supports GABA activity, sleep quality, muscle relaxation, and recovery. Glycinate form avoids the laxative effect of oxide.
Ashwagandha (KSM-66)
Daily
Standardized root extract for cortisol modulation and stress reduction. Supports sleep quality, recovery, and may enhance strength and testosterone.
Glycine
3g daily
Inhibitory neurotransmitter that promotes sleep onset and depth. Supports collagen synthesis and may improve metabolic health by modulating glucose.