My supplementation strategy is very much downstream of [my food lifestyle](https://www.zgware.com/health/zachs-nutrition/). 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 or an LMNT packet. ### AM-ish (usually post-training meal) ~10am | Item | Reason | | --- | --- | | 1x [Beef Organ Tabs](https://www.amazon.com/dp/B08B3GXD7G?ref=nb_sb_ss_w_as-reorder_k0_1_7&amp=&amp=&crid=X0L0ZT1J46BJ&sprefix=beef%20or) | 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](https://www.amazon.com/dp/B07DMZKZR7?ref_=ppx_hzsearch_conn_dt_b_fed_asin_title_1) | 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](https://www.amazon.com/Thorne-Zinc-Picolinate-Well-Absorbed-Supplement/dp/B0012ZQPKG/ref=sxin_16_pa_sp_search_thematic_sspa?content-id=amzn1.sym.27b41115-b206-47c3-8621-713097e8442c%3Aamzn1.sym.27b41115-b206-47c3-8621-713097e8442c&crid=2VPG5XVRZSFIU&cv_ct_cx=zinc%2Bquercetin&keywords=zinc%2Bquercetin&pd_rd_i=B0012ZQPKG&pd_rd_r=949ad47e-3df8-4ffe-b848-a4da471cbc36&pd_rd_w=ZtkHj&pd_rd_wg=wiAjd&pf_rd_p=27b41115-b206-47c3-8621-713097e8442c&pf_rd_r=59740TZ2C0RR2J4PW099&qid=1734191590&sbo=RZvfv%2F%2FHxDF%2BO5021pAnSA%3D%3D&sprefix=zinc%2Bquer%2Caps%2C134&sr=1-5-6024b2a3-78e4-4fed-8fed-e1613be3bcce-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9zZWFyY2hfdGhlbWF0aWM&th=1) | 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**](https://www.amazon.com/Jarrow-Formulas-Magmind-Supports-Cognition/dp/B007LEO4Y6/ref=sr_1_1_sspa?crid=3480XN7EMS7N1&dib=eyJ2IjoiMSJ9.uGFod6ar4bC5C8NVse8zlH4KxElgW9fAQkztUvvGelP0rwxn-6fWoG-kt3Ani6uEu5K0aYnmVmb409WeqB9gKjM1bPf0wKIxqzl0sq2lRWEfSQreSviLsl0sY8sQw2XE0bKq8szjSfg2bhTVloD04igUnPRqijGJ2G5BrBs_DQuychaBdd05ENf62BtYJnCNKiUsRjujT9v3Zf1PDJKRKgSgn7YTS8XvHp6GSEjBX_KVnSA9-vu07OMzdaEy75w7_lZpUumUOafld6TXEqZvLfu8xGDRwj_J7po1K1uTxl8.AzFnxoCkp6NCuzjHyvmWiUMBufoMtRAuM7Qqppy90ns&dib_tag=se&keywords=magmind&qid=1741978943&s=hpc&sprefix=magmin%2Chpc%2C106&sr=1-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1) | Promotes cognitive performance, neuroplasticity, and nervous system recovery. | | 1x [Carlson Max Omega 2g](https://www.amazon.com/dp/B06XT711LK?ref=ppx_yo2ov_dt_b_fed_asin_title&th=1)t | Support cardiovascular health, reduce inflammation, and provide high-quality EPA/DHA that complements my statin therapy. | | 1[x ](https://www.amazon.com/NatureWise-Vitamin-Function-Cold-Pressed-Gluten-Free/dp/B00GB85JR4/ref=sr_1_6_pp?crid=I9ID7E71PZKG&dib=eyJ2IjoiMSJ9.xofFnAdoQ2c2UZ9MYLm8aCACZbUC91e1nPGooHXX_-VPhaal38qiHt_4eh7cEj-v1yqFQTic7oxPVcx1udfea5x1jklFUok92BE9Fv6VwQOUAdCtol4ICo1Sj70nXDqCecb298B311DlA0_7KEx4I-dKjhmyfAM5G_OVWc_uKlILOSsKffvww3NlPSNSKH-tT6Th2toVZulm-UayEuTqgZDw_GmSCxD9FPPpslzs2Rx2VntmYxBm4SVHdXiJd22uvZxryfeQPwLJFYZLKEB7C0565tfgXADv3FoxiRoNfDuascYa03GX_uS5sqRtYv4XYSKRnQb3saQD43eoQtRRhepxBRo0O208mssSm8iYppYIVL1m_um2bOvkjE__oyPPPUrTYlAiBimJ2zp3fklqDdYNidJR6acVvAYrfUQfkcLws9ApepNbjZVISTe7i1HP.sA8z7YREu5XvoNle0TGStI2iFRpdHRADJDH_84PDocg&dib_tag=se&keywords=naturewise%20vitamin%20d3&qid=1743517664&sprefix=naturewise%20%2Caps%2C112&sr=8-6)[D3(4k iu) + K2 (100mcg)](https://www.amazon.com/dp/B0BZ8TMDQ5?ref_=ppx_hzsearch_conn_dt_b_fed_asin_title_1&th=1) | 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](https://www.amazon.com/Strength-Astaxanthin-Organic-Coconut-Absorption/dp/B07V574YYY/ref=sr_1_4_pp?crid=U6I2MRSGVGZA&dib=eyJ2IjoiMSJ9.d9yvzwQfb9weIHEpO2u2cncqKi27S1H9d0qDmCn5Bo9-ImFRLVPyvn2-tCUwd0UTqzCBQjM-_yGzEkF4OXTznwF5DHaXAlfOLzbwIc7oAtzr7eZuD1NdRQFbBuUCDEOOf6GUiDUXa6h7cBPFSUHtTbZLro3ua4jqyGMSOtAfBs2FhkgAjqXsjz1jAkjwo25h73dC_deHnmruS-DAyjB6xTABW9GH-TPVxfhxt5mu4d-vJ4hLpb5DWnLbnKXUrc4kmZzICCnJ1Qygz7e0KziZcVoExGWuaEPj9zpuJ9D-GDc.nsR6y2gwJsQR3HvyG6E-12oLiVp1hsCjKqW69al6UpI&dib_tag=se&keywords=Astaxanthin&qid=1760139338&s=hpc&sprefix=astaxanthin%2Chpc%2C357&sr=1-4) 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](https://www.amazon.com/dp/B000FGZG3A?ref=nb_sb_ss_w_as-reorder_k0_1_3&amp=&crid=2Y2LOAWJ04SGJ&sprefix=nac&th=1) | 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](https://www.amazon.com/dp/B005ZFWHMO?psc=1&smid=A2EJCTH67GJMT3&ref_=chk_typ_imgToDp) 100mg | Mitochondrial energy and cv protection, offsetting some of the CoQ10 drains of the statin. | | 2x [5-MTHF (methyl-folate) 400 µg](https://www.amazon.com/Thorne-5-MTHF-1mg-Methylfolate-Cardiovascular/dp/B00FY8IQ7C/ref=sr_1_4?crid=1Z9NIAJ7DZIUN&dib=eyJ2IjoiMSJ9.GC-xv7c_a6oEHe9PKQe_HR3nYOpBNfxcYv_556cWiDgm-pnLAQOyFtkSmIfpS6E3m3WvtZykj7vNQDImjXXfDesvLO4f1tUSQhUY-IxPaRN4c0T5bFsJu3J5jRzNIFHgydrdKBcM9m6qXru72ov9KP_z3gTVZzUefS0Bx3dHKk6HuYKJVcoM1fap0k2XMN1c_pkTrhRiMs7SLvYVDFESUA1QpFTiSMXsneSZWtFtM7KagpXaEDwKTa7ob71LzACEH2uV7ICCjMTqduaca1IJ1dwaWIBb66Uzdhn_eFcDBHY.FxL1lu1mdp5yBXgRvZs0Uc9s9WZDwt8alf5QuS54ht4&dib_tag=se&keywords=5-MTHF%20(methyl-folate)%20400%20%C2%B5g&qid=1750352027&s=hpc&sprefix=5-mthf%20methyl-folate%20400%20%C2%B5g%2Chpc%2C330&sr=1-4) | Macrocytosis fix. 5-MTHF and B6 adrress rising MCV (100.8 to <96) | | 1x [**P-5-P (active B-6) 25 mg**](https://www.amazon.com/Seeking-Health-5-phosphate-Supplement-Vegetarian/dp/B00XO756X2/ref=sr_1_10?crid=2IX5NFMVS0IX4&dib=eyJ2IjoiMSJ9.1clXk1UoOAfvoC28GRcgC79PM3AWhaCMx-sqQz174hHEbs49AUdsE5f72vjP8LYd5L3NmoD1HL4xG0Ld4t24VYKLU0UrbXrYmN1iQxJjvM1NqLeCuoHSxjlXyEtYroumAzlhZs9rlFKrT2PTEIYQQN6JqyDX343OHCQ0ufrbS7vePpoHHZS62PWSWpBsOtH33ybeCRddHvL1BoMXHYBQj8HNP22RkAGWIw5w77CaaJzCN_qXLgOEW4nhkO77pAnYb8-5QwHb51AhDXBstWOjC4t-yzNOF6nofwDfHptV4zk.4IjaOhWA0HZuWlayOQplpw4cNAm-OSFjukbf5YGrQrg&dib_tag=se&keywords=active%20b6&qid=1750352168&sprefix=active%20b6%2Caps%2C301&sr=8-10#averageCustomerReviewsAnchor) | Macrocytosis fix. 5-MTHF and B6 adrress rising MCV (100.8 to <96) | | 1x[ DIM 100mg](https://www.amazon.com/Pure-Encapsulations-Supplement-BioResponse-Capsules/dp/B0015XD8X2/ref=sr_1_1_sspa?crid=3JNLBP4CB9GZV&dib=eyJ2IjoiMSJ9.ZPTG0MZZ3-P6FcsLCwsyU3sCK2ryVhY0JlGhuYCoNK_WqPcX0Ic5aQ_YxmeNFmoLieCdhrJ_qIvmvNds5U50Ru1lYr5JURSHn-md7OrRNXg84QBt6JpNr5myfsJ-aa-fmrN2sLjcurWz5EhogoBwM7wa-dBgDRqOAdak_impMiDalzqX4NdRaa7WA66kJg1M68n-anQy5RGBp-Eo1e8M8ckcCuxInfj2TktG1JpjDHjNjeKHqxxMLN1MUMU3yfF0H968PB93PMAF9U8lJGwewlRAOIPY6jNkSyXWeBVtDO4.I4zargcVzqYIoJFghRbzEI7KcLN8hu0zfbCLdK70X_g&dib_tag=se&keywords=dim%2B100&qid=1759195023&rdc=1&s=hpc&sprefix=dim%2B100%2Chpc%2C144&sr=1-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1) | To keep estradiol in balance on TRT by supporting healthy estrogen metabolism and liver clearance. | | 2x [Broccoli Seed Extract](https://www.amazon.com/dp/B07YY3RT1C?smid=A1QJPR2NRL9P02&ref_=chk_typ_imgToDp&th=1) | 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 | ### Afternoon/Dinner ~5pm | Item | Reason | | --- | --- | | 2x [**Magnesium L Threonate**](https://www.amazon.com/Jarrow-Formulas-Magmind-Supports-Cognition/dp/B007LEO4Y6/ref=sr_1_1_sspa?crid=3480XN7EMS7N1&dib=eyJ2IjoiMSJ9.uGFod6ar4bC5C8NVse8zlH4KxElgW9fAQkztUvvGelP0rwxn-6fWoG-kt3Ani6uEu5K0aYnmVmb409WeqB9gKjM1bPf0wKIxqzl0sq2lRWEfSQreSviLsl0sY8sQw2XE0bKq8szjSfg2bhTVloD04igUnPRqijGJ2G5BrBs_DQuychaBdd05ENf62BtYJnCNKiUsRjujT9v3Zf1PDJKRKgSgn7YTS8XvHp6GSEjBX_KVnSA9-vu07OMzdaEy75w7_lZpUumUOafld6TXEqZvLfu8xGDRwj_J7po1K1uTxl8.AzFnxoCkp6NCuzjHyvmWiUMBufoMtRAuM7Qqppy90ns&dib_tag=se&keywords=magmind&qid=1741978943&s=hpc&sprefix=magmin%2Chpc%2C106&sr=1-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1) | PM dose helps with wind-down and neurological reset after stacked physical and cognitive stressors. | | 1x [NAC 600mg](https://www.amazon.com/dp/B000FGZG3A?ref=nb_sb_ss_w_as-reorder_k0_1_3&amp=&crid=2Y2LOAWJ04SGJ&sprefix=nac&th=1) | Splitting NAC lets me support recovery at night while easing oxidative stress from the day. Key during nicotine tapering. | | 1x [CoQ10](https://www.amazon.com/dp/B005ZFWHMO?psc=1&smid=A2EJCTH67GJMT3&ref_=chk_typ_imgToDp) 100mg | Mitochondrial energy and cv protection, offsetting some of the CoQ10 drains of the statin. | | 1x [Broccoli Seed Extract](https://www.amazon.com/dp/B07YY3RT1C?smid=A1QJPR2NRL9P02&ref_=chk_typ_imgToDp&th=1) | 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. | ### Before & Bedtime | Item | Reason | | --- | --- | | Bedtime Chamomile Tea with below | | | 1x [Cadence Sleep Powder](https://us.usecadence.com/products/recover-sleep-sachets) | 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 ](https://www.amazon.com/dp/B00BFUH5EI?ref=nb_sb_ss_w_as-reorder_k0_1_5&amp=&amp=&crid=3F7JP1CDOBHDI&sprefix=thean)(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 | Item | Reason | | --- | --- | | 1x [L Theanine](https://www.amazon.com/dp/B00BFUH5EI?ref=nb_sb_ss_w_as-reorder_k0_1_5&amp=&amp=&crid=3F7JP1CDOBHDI&sprefix=thean) | 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](https://www.amazon.com/dp/B07TT8B1JJ?ref=nb_sb_ss_w_as-reorder_k0_1_4&amp=&amp=&crid=2SLMOB68VIURD&sprefix=lmnt) / [Orange](https://www.amazon.com/dp/B085LS9BM3?ref=nb_sb_ss_w_as-reorder_k0_1_11&amp=&amp=&crid=AKYTBYANM5MN&sprefix=lmnt%20orange)) | With high sodium loss and a heavy sweat rate, I use this before and during training to avoid cramping and support performance. | **First Thing** - Water, lemon, salt. Or LMNT [Citrus](https://www.amazon.com/LMNT-Zero-Sugar-Electrolytes/dp/B07TT8B1JJ/ref=sr_1_1_pp?crid=16NYJ7YL80LAA&dib=eyJ2IjoiMSJ9.bjudaeh8cLHf-EUpoFQKzJlokMe3f-l54N3RNK_3gPaaxs9Hq4V6UsPlLpQ9jAPdbc4oWJ-jw7amOTbZoeRaBDG0vy_dSNcyPZPf68YTk-d8VABgmOnmbOxqfDGMNaW9c2e0m8G9ImdCp8OlNYlnHfkMWqdR2qBTB7WAp0PnUbHbH0XCXx7_h64h_U5R-6HYJSQoI5bg1qUcLscISvo6i3XRS2LJmD65AG7j3TpiZDm9qza8m2StuiVWNMh7pbsBhd4-IcP9UTbg_jc-j25gmqnWSmF27ppjrUPgxPXnsO4.KZVUY1lzDMIdwVZwZtG_uqPSiBNB5MNfetF197JcDew&dib_tag=se&keywords=lmnt%20electrolytes%20citrus%20salt&qid=1764700107&sprefix=lmnt%20electrolytes%20citrus%2Caps%2C139&sr=8-1) or [Orange](https://www.amazon.com/LMNT-Zero-Sugar-Electrolytes/dp/B085LS9BM3/ref=sr_1_1_pp?crid=16NYJ7YL80LAA&dib=eyJ2IjoiMSJ9.bjudaeh8cLHf-EUpoFQKzJlokMe3f-l54N3RNK_3gPaaxs9Hq4V6UsPlLpQ9jAPdbc4oWJ-jw7amOTbZoeRaBDG0vy_dSNcyPZPf68YTk-d8VABgmOnmbOxqfDGMNaW9c2e0m8G9ImdCp8OlNYlnHfkMWqdR2qBTB7WAp0PnUbHbH0XCXx7_h64h_U5R-6HYJSQoI5bg1qUcLscISvo6i3XRS2LJmD65AG7j3TpiZDm9qza8m2StuiVWNMh7pbsBhd4-IcP9UTbg_jc-j25gmqnWSmF27ppjrUPgxPXnsO4.KZVUY1lzDMIdwVZwZtG_uqPSiBNB5MNfetF197JcDew&dib_tag=se&keywords=lmnt%2Belectrolytes%2Bcitrus%2Bsalt&qid=1764700107&sprefix=lmnt%2Belectrolytes%2Bcitrus%2Caps%2C139&sr=8-1&th=1) Electrolytes - [Creatine](https://www.amazon.com/Thorne-Creatine-High-Quality-Monohydrate-Gluten-Free/dp/B07978VPPH/ref=sr_1_1?crid=20Y2D2YVKNPJG&dib=eyJ2IjoiMSJ9.uo-Zz9V7i-ZYRE9gj0jGAI9nz8w9Wn_8PFEuwi_-TAjjnaZaqPcZ3JKrqwt-4dyp1ogVhjTW_YsdGoVGob2z-PT9E_BwtOiHmt3cqD9BdSOW5XKs2xL7y3oGDKJK6665XeM8Vky58eusRb10qg-T_CYYDU5Xpk7mDIfZoM52WyvqtEzmdUPZ82HB_YObnFE4FQ2PoUOfFBZAQ0hyfAHngH7nxgoT0Tf_LuQ6CqNsu-M.9a7OHGDqPQD3pfU3wQq2TW_SWo-xPVMvztHDSB1LTMM&dib_tag=se&keywords=thorne%20crest&qid=1760139529&sprefix=thorne%20creat%2Caps%2C138&sr=8-1) 10g (Thorne). I take this daily for strength, recovery, and cognitive support. Timing around workouts is just for habit—benefit is from saturation. **With Coffee** - [Equip Collagen Peptides](https://www.amazon.com/s?k=equip%20collagen%20powder%20chocolate&i=aps&ref=nb_sb_ss_fb_1_9_p13n-expert-pd-ops-ranker&crid=2TOV8GTPQIT37&sprefix=equip%20col%2Caps%2C119) - [LMNT Chocolate Salt](https://www.amazon.com/dp/B08KSMD5L8?ref=nb_sb_ss_w_as-reorder_k0_1_9&amp=&amp=&crid=1DE4CNJUZD71K&sprefix=lmnt%20choc) **Preworkout (anything involving strength)** - Something like (when possible): Honey, watermelon, a little bit of protein, mid/high GI carb (rice, potatoes, mango), salt - LMNT Electrolytes **Anything involving runs / endurance distance:** - Sourdough, banana, oatmeal, sometimes watermelon - LMNT Electrolytes **Training** - While working out - LMNT Electrolytes - Carbs on longer runs, harder sessions - [Untapped Maple Syrup Packets](https://www.amazon.com/dp/B0BX793KFP?ref=nb_sb_ss_w_as-reorder_k0_1_8&amp=&crid=D1UM4JNUVUCU&sprefix=untapped&th=1) - Post Workout - A grassfed beef and carb heavy meal, or - [Promix Whey Isolate](https://www.amazon.com/ProMix-Nutrition-Whey-Protein-Unflavored/dp/B07J6V3NQ1/ref=sr_1_5_pp?crid=129ZDHT3QO5UW&dib=eyJ2IjoiMSJ9.hyOFQ3t2zoWAC9u6tvjIUjH1RsHEdYPwe_gS7WTe-C88Sc8NpFovg7xZ4GFSH2ya3DNNGuhqMFIleNbmC9ikIIbf6mI8xlEuIaH4XOm_53YmNeGb2Ddi7zGjKtnAMUoCnEvekuXWYVdKApe4u8O9s1Y2plFM0-WL6fKRtoREYUTXRogWbWD83yFzX0uuZvgoDwNDc-4qdjoMwGJJsLTv_ARjB5dU2cZlI1TGVz1F-gO3uDNMjgyI5-bRty4aoSmpLzShilt5nGbxrAHg-ksvYiHtMcZOVD6DZ54DHY31Ues.93466wMzh73pKE8yBSLfEeq_5WtdcwqW1IhK23un3M0&dib_tag=se&keywords=promix%2Bwhey%2Bprotein%2Bpowder&qid=1760139689&sprefix=promix%2Bwhey%2Caps%2C164&sr=8-5&th=1) mixed with, - Greek Yogurt - Honey **Nighttime** - Generally try to have 25g [casein protein](https://promixnutrition.com/products/vanilla-casein-protein-powder?variant=40202247471193&view=onetime&campaign=20708517979&adgroup=160607597968&keyword=&matchtype=&network=g&device=c&gad_source=1&gad_campaignid=20708517979&gbraid=0AAAAADrCzhw2ZE2C3cz2tMIyjFseSgfJV&gclid=CjwKCAjw6s7CBhACEiwAuHQckrJ7acg2WMMw6Gs4L__-EZ61F74ZnWm4mmUzK_X9ZIgv9TP2QqtzjRoC6ccQAvD_BwE) (slower digesting) in greek yogurt or a ninja creami concoction (made with greek yogurt…i’m obsessed with greek yogurt) - [Cadence Sleep.](https://usecadence.com/products/recover-sleep-sachets) ### Notes > [!note]+ 2/17/26 - Simplification > > [!note]+ Removed [Berberine](https://www.amazon.com/dp/B009LI7VRC?ref=ppx_yo2ov_dt_b_fed_asin_title) 450g, risk blunting hypertrophy, statin covers the original intent of it. > > > > [!note]+ Reduced beef organ to 1x from 2x, reduce ferratin and b12 > > > > [!note]+ Added 5mg glycine at night > > > > [!note]+ Added 1mg taurine to morning stack > > > > [!note]+ Moved creatine to first thing with electrolytes > > [!note]+ 11/12/25 - Ezetimbe, D3, glutathione, homocysteine focus changes, for retest in November > > [!note]+ > > **SUPPLEMENT GUIDE UPDATE NOTE** > > > > --- > > > > **▼ 11/12/2025 - Biomarker-Driven Optimization (Post-Ezetimibe Addition)** > > > > **Context:** > > > > - Added ezetimibe 10mg on ~10/20/25 (3 weeks before planned retest) > > - ApoB dropped 105 → 126 initially after starting rosuvastatin + ezetimibe (8/15/25), but this likely reflects pre-medication baseline being higher than 105 > > - Retest scheduled 2 weeks from today to isolate ezetimibe efficacy > > - Holding additional ApoB interventions (aged garlic increase, niacin, plant sterols) until ezetimibe impact is fully assessed > > > > **Changes Made:** > > > > | Supplement | Previous Dose | New Dose | Biomarker Driver | > > | --- | --- | --- | --- | > > | **Vitamin D3** | 125mcg (5,000 IU) | 250mcg (10,000 IU) | Vitamin D: 46.9 ng/mL → Target 70-75 ng/mL | > > | **5-MTHF (Methyl-Folate)** | 400µg | 800µg | Homocysteine: 10.3 µmol/L → Target <8.0 µmol/L | > > | **Broccoli Seed Extract** | 2 caps AM | 3 caps AM + 2 caps PM | Glutathione: 229 µmol/L → Target >320 µmol/L | > > > > **Rationale by Marker:** > > > > **Vitamin D (46.9 ng/mL):** > > > > - Current dose insufficient to reach target range (70-75 ng/mL year-round) > > - Doubling intake should achieve target within 8-10 weeks > > - K2-MK7 at 180mcg already in place for calcium transport/arterial calcification prevention > > - Retest in 8-10 weeks to confirm trajectory > > > > **Homocysteine (10.3 µmol/L):** > > > > - Target <8.0 µmol/L for optimal vascular health (aligns with atherosclerotic disease prevention—primary mortality risk per Health Pillars) > > - 5-MTHF + P-5-P (25mg continuing) directly support methylation pathway > > - 400µg dose was conservative; 800µg is well within safe range (1,000µg is clinical upper limit) > > - Declined TMG (betaine) addition to keep intervention minimal > > - Continuing glycine at bedtime (already in stack) provides secondary methylation support > > > > **Glutathione (229 µmol/L):** > > > > - Oxidative stress marker reflecting 7-day/week training load (high-intensity running, heavy lifting, circuits) > > - Target >350 µmol/L for adequate antioxidant capacity under training volume > > - Declined liposomal glutathione (prefers endogenous production pathway) > > - Broccoli seed extract = sulforaphane → Nrf2 activation → upregulated glutathione synthesis > > - Increased from 2 caps AM to 5 caps/day (3 AM + 2 PM) provides ~150mg sulforaphane equivalent > > - Clinical threshold for glutathione upregulation: 100-200mg sulforaphane > > - Split dosing (AM/PM) maintains sustained Nrf2 activation across training windows (sulforaphane half-life ~2-3 hours) > > - Retest glutathione at 8-10 weeks to assess efficacy > > > > **Strategic Holds:** > > > > **ApoB Management:** > > > > - Rosuvastatin 10mg + ezetimibe 10mg continuing > > - NOT increasing rosuvastatin to 20mg (diminishing returns; mitochondrial/performance concerns) > > - NOT adding aged garlic, niacin, or plant sterols until ezetimibe impact fully assessed (retest in 2 weeks) > > - If ApoB ≤90 mg/dL at retest: hold current approach > > - If ApoB 90-100 mg/dL: add single targeted intervention (likely aged garlic to 1,200mg) > > - If ApoB >100 mg/dL: physician discussion re: PCSK9 inhibitor > > > > **Cortisol:** > > > > - Cortisol AM at 11.5 µg/dL (mid-to-low range) does not support training stress hypothesis for elevated ApoB > > - No cortisol-modulating interventions needed > > > > **Other Markers Stable:** > > > > - CRP <0.5 mg/L (excellent) > > - Calcium score = 0 (no arterial calcification) > > - Fasting glucose 75 mg/dL, HbA1c 5.0-5.2% (tight metabolic control) > > - Insulin at 1.2 µIU/mL (low, but addressed via post-workout carb timing adjustments, not supplementation) > > > > **Next Actions:** > > > > - Retest labs in 2 weeks (late November 2025): ApoB, lipid panel, homocysteine, MCV > > - Retest Vitamin D + glutathione in 8-10 weeks (mid-January 2026) > > - Reassess ApoB strategy based on ezetimibe response > > > > **Philosophy:** > > > > - Isolate variables: assess ezetimibe efficacy before layering additional ApoB interventions > > - Prioritize endogenous production pathways (Nrf2/glutathione) over exogenous supplementation (liposomal GSH) > > - Target root causes (methylation, antioxidant capacity, vitamin D optimization) rather than symptom management > > - Maintain performance capacity while optimizing longevity biomarkers (no aggressive statin dosing, no interventions that compromise mitochondrial function or VO2 max) > > > > --- > > > > **Implementation Date:** 11/13/2025 > > > > **Next Review:** Late November 2025 (post-retest) + Mid-January 2026 (D3/glutathione recheck) > [!note]+ 9/29/25 - Removed Ashwaganda, Phosphatidyl-serine, Apigen from sleep stack to keep it simple, built around magnesium biglycinate. > > [!note]+ I think the other elements were making me a bit crazy. Phosphatidyl-serine is a cortisol reducer but is known to have the opposite effect in some people and I think I’m one of those people. > > [!note]+ 8/15/25 - Finally added a statin based on badgering from Zack Kanter. Removed herbal stack focused on ApoB > > [!note]+ Reasoning. Labs show consistently high ApoB and LDL but all other cv markets and inflammation are good. Aiming to get ApoB down to 50-60 from 120. In the words of my doctor “you’re doing everything right, you just have bad genes” > > [!note]+ 6/20/2025 - Check-in labs complete. > | **When** | **Keep & Tweak** | **Remove / Pause** | **Add** | > | --- | --- | --- | --- | > | **Morning (09-10 a.m.)** | • **Beef-Organ caps** → **2 caps** (was 3) to curb Vitamin A load • **Red Yeast Rice** **moved to bedtime** (see below). • Everything else unchanged (turmeric, fish-oil, Mg-L-Threonate, nicotine-taper stack, etc.) | • **Alpha-Lipoic Acid** → **stop for 4 wks** (insulin too low) | • **5-MTHF (methyl-folate) 400 µg** <br>• **P-5-P (active B-6) 25 mg** <br>• **Citrus Bergamot 500 mg** | > | **Afternoon (~15:00)** | Routine stays the same (CoQ10, NAC, Mg-L-Threonate, nicotine-taper stack). | — | • **Citrus Bergamot 500 mg** second dose | > | **Bedtime (30-60 min pre-sleep)** | • **Mag Glycinate, Taurine, Glycine, PS, Ashwagandha** remain. <br>• **Red Yeast Rice (200 mg double-strength) + CoQ10 200 mg** – single nightly dose replaces the AM/PM split | — | • **Aged-Garlic Extract 1 000 mg** • **Calcium-D-Glucarate 500 mg** (E2 clearance) <br>• *(Optional)* **DIM 100 mg** here or with breakfast if estradiol > 45 pg/mL next draw | > | **Nutrition add-on** | — | — | • **20 g casein + 15 g raw honey** shake at lights-out (soft insulin bump, recovery)<br>• **Psyllium Husk 5 g in yogurts** (soluble fibre for LDL/ApoB) | > > ### What Goes Away (for now) > > - **Alpha-Lipoic Acid** – pause completely; reassess once fasting insulin ≥ 3.0 µIU/mL. > - No other deletions—nicotine-recovery stack stays active through Summer. > > ### Why the Moves Matter > > - **ApoB control:** higher RYR bolus + bergamot + garlic + fibre target a **≥ 15 mg/dL drop** in 6 weeks. > - **Macrocytosis fix:** folate + B-6 directly address rising MCV (100.8 → ≤ 96). > - **Vitamin A drift:** cutting organ caps shaves ~3 000 IU/day of retinol. > - **Estradiol tune:** D-Glucarate improves hepatic clearance without tanking TRT levels. > - **Insulin floor:** removing ALA and adding the casein/honey bump should nudge fasting insulin into the anabolic sweet-spot (3–5 µIU/mL). > [!note]+ 5/31/25: Removed GABA, replaced bedtime GABA with taurine. > [!note]+ 3/20/2025: Removed Methyl B supplement. Found in labs that I do not have a methylization issue (**homocysteine is normal at 9.0 µmol/L**, B12 is high, and not folate deficient). And tested higher in B12 than is recommended. > - Removed multivitamin for similar reasons to above. Vitamin A intake (pastured eggs) is strong. B and zinc are strong (smoked oysters daily). > - Switched to a 1/2 dose (3 of 6) beef organ supplement > [!note]+ 4/6/2025: Added nicotine cessation stack that’s half focused on cravings, half on sleep. > - Morning (AM – with or after breakfast). Best for dopamine precursors and adaptogens. > - L-Tyrosine – 500 mg > - DLPA – 500 mg > - Rhodiola Rosea – 500 mg > - NAC – AM dose > - Magnesium L-Threonate (optional 1st dose if splitting AM/PM) > - Afternoon (Midday/Pre-dinner) Supports sustained neurotransmitter support without overstimulation before bed. > - DLPA – 500 mg (second dose) > - Rhodiola Rosea – Optional second 250 mg if needed > - Magnesium L-Threonate (optional 2nd dose if splitting) > - Bedtime (30–60 min before bed) Supports parasympathetic recovery, HRV improvement, and better sleep depth: > - GABA + L-Theanine – GABA 200 mg + Theanine 200 mg > - Apigenin – 50 mg > - Magnesium L-Threonate – PM dose (if not split, take full dose here) > - NAC – PM dose