My Health Stack

I started tracking my health obsessively after realizing that small, consistent investments in your body compound over time - just like in technology and business. This is the result of years of research, experimentation, and optimization.

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40+ Daily Supplements|8 Health Categories|3+ Years Refined|No Sponsorships

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Before Supplements: The Foundation

Supplements optimize what's already working. But the real engine is nutrition. I live by four pillars - in this exact order of priority:

Calories

-Deficit = lose weight
-Maintenance = hold steady
-Surplus = gain weight

Macros

-Protein = builds muscle
-Carbs = fuels performance
-Fat = supports hormones

Food Quality

-Clean, whole foods
-Nutrient-dense sources
-The source matters

Water

-128 oz minimum daily
-Drives recovery & energy
-Reduces inflammation

Calories for weight · Macros for type · Clean food for health · Water for all

Movement: The Other Half

Nutrition decides what you weigh. Movement decides how you function. I personally train hypertrophy but switch based on what I'm training for. Whether your goal is aesthetics, longevity, performance, or all of the above, these four pillars apply to everyone.

Stability

This is the foundation everything else is built on. Joint stability, balance, and core strength prevent injury and keep you moving well. Without stability, adding strength is just building on a cracked foundation.

Strength

Resistance training preserves muscle mass, bone density, and metabolic health as you age. Focus on compound movements and progressive overload. Consistency matters more than intensity.

Zone 2 Cardio

This is low-intensity steady-state training where you can still hold a conversation. Think rowing, walking, or cycling. It builds mitochondrial efficiency and is the single best investment in cardiovascular longevity.

VO2 Max

High-intensity intervals that push your ceiling. VO2 max is the strongest correlate of all-cause mortality. Improving it literally extends your lifespan. It's hard but short. Once or twice a week is enough.

Stability first · Strength to preserve · Zone 2 for longevity · VO2 Max to extend it

Framework inspired by Dr. Peter Attia's approach to exercise for longevity.

My Complete Supplement Protocol

Here's exactly what I take, why I take it, and the dosage. This stack has been refined over 3+ years of testing on myself.

Daily Foundation

The non-negotiables I take every morning to cover baseline nutrition.

Product	Dosage
Fish Oil (wild caught) → I've taken fish oil daily for 3+ years. It's the single most-studied supplement for reducing chronic inflammation - and my bloodwork confirms it. Essential for brain health, heart health, and recovery.	5 capsules // 3,750 mg Omega-3
Multivitamin → Covers baseline nutrients including Vitamin D, A, C, E, K, Thiamin, Riboflavin, Niacin, and B6. Insurance for anything my diet misses.	2 capsules // Various
Vitamin D → Most people are deficient. Supports immune system, sleep, mood, muscle strength, and bone health. I stack this on top of my multi.	1 capsule // 5,000 IU
Water 128 oz minimum daily. 1 oz per 1 lb of body weight for active people in hot climates. Increases heart rate variability (HRV), aids weight loss, muscle recovery, joint cushioning, and reduces inflammation.	128 oz // daily
LMNT Electrolyte Packets → I add these to water as needed - 1000mg sodium, 200mg potassium, 60mg magnesium per packet. Zero sugar. Essential for hydration, especially during training and in Texas heat.	As needed

Inflammation & Heart Health

Targeting chronic inflammation - the root of most disease.

Product	Dosage
Turmeric → Contains curcumin with Glutathione to support heart, brain, cancer prevention, kidney/liver health.	2 capsules // 1,400 mg
Ginger Root → Anti-inflammatory powerhouse. Aids digestion, reduces LDL, supports against arthritis, nausea, and infections.	2 capsules // 1,100 mg
Garlic (odorless) → Contains Glutathione to support heart, brain, cancer prevention, and neurological health.	3 softgels // 3,600 mg
Berberine / Royal Jelly → My go-to for cholesterol control, blood sugar regulation, blood pressure, and metabolic health.	2 capsules // 1,200 mg / 10 mg
Turmeric Curcumin with BioPerine → Enhanced absorption turmeric with black pepper extract for maximum anti-inflammatory benefit.	2 capsules // 1,500 mg
Vitamin K2 MK-7 → Directs calcium to bones and away from arteries. Essential when supplementing Vitamin D.	1 softgel // 100 mcg
Potassium Citrate → Electrolyte balance, blood pressure regulation, and muscle function.	1 capsule // 99 mg
Taurine → Supports heart health, exercise performance, and electrolyte balance.	1 capsule // 1,000 mg
EVOO (High Polyphenol) → A tablespoon of high-quality olive oil daily. Supports heart health and reduces inflammation.	1 tbsp daily

Brain & Cognition

Keeping my mind sharp and stress under control.

Product	Dosage
Ashwagandha → Lowers cortisol, reduces stress and anxiety, improves mood and sleep. I notice the difference within days when I stop.	3 capsules // 2,100 mg
Lithium Orotate → Improves mood, cognition, and long-term brain health at micro-doses.	1 capsule // 1,000 mcg
N-Acetyl L-Tyrosine → Boosts mood and cognition under high stress by replenishing brain catecholamine levels.	1 capsule // 350 mg
Vitamin B12 → Supports cognition, red blood cell formation, and healthy DNA production.	1 capsule // 5,000 mcg

Gray Hair Reversal Protocol

A targeted stack I've been testing to slow and reverse premature graying.

Product	Dosage
Nicotinamide / Resveratrol → The core of my gray hair protocol.	1 capsule // 500 mg / 100 mg
PABA → Supports melanin production in hair follicles.	1 capsule // 500 mg
TMG → Trimethylglycine - supports methylation for gray hair reversal.	1 capsule // 750 mg
NAC → N-Acetyl Cysteine - supports gray hair reversal, liver health, and respiratory function.	1 capsule // 600 mg
Copper → Essential mineral for melanin production.	1 capsule // 3 mg
Moringa Oleifera → Rich in antioxidants that support hair pigmentation.	2 capsules // 6,000 mg
Biotin (Vitamin B7) → Promotes hair, nails, and nervous system health.	1 capsule // 10,000 mcg

Muscle & Performance

What fuels my training and recovery.

Product	Dosage
Isopure Chocolate Whey Protein → My daily protein. Zero carb Dutch chocolate isolate - fast-absorbing for muscle recovery and strength.	2 scoops // 50 g protein
Isopure Vanilla Whey Protein → Zero carb vanilla protein isolate - my go-to for flavor without the sugar.	As needed
Isopure Unflavored Whey Protein → I add this to smoothies and meals when I need extra protein without flavor.	As needed
Dymatize ISO100 Mocha Latte (Caffeine) → Dunkin' Mocha Latte flavor with 95mg caffeine per scoop. Has caffeine - can mix with coffee for an extra boost. Not my daily, but great when I need the pick-me-up.	As needed
Creatine → The most researched supplement in existence. Enhances muscle recovery, cognitive function, and performance.	2 scoops // 10 g
L-Citrulline (pre-workout only) → Stamina, blood flow, cardiac function, brain, and immune support. Taken only before training.	3 scoops // 9 g
Colostrum → Supports gut health, immune function, and recovery.	As directed
Digestive Enzymes → Supports nutrient absorption and digestion - important with 40+ daily supplements.	As directed
Iron Bisglycinate → For anemia prevention and immune system support.	2 capsules // 50 mg

Immune Support

Keeping my immune system fortified year-round.

Product	Dosage
Vitamin C Ascorbate → Immune support, injury repair, and increases Glutathione levels.	2 capsules // 1,000 mg
Selenium (L-selenomethionine) → Essential for immune system function.	1 capsule // 200 mcg
Quercetin with Bromelain → Anti-inflammation and immune system support.	2 capsules // 880 mg / 165 mg
Elderberry Extract → Traditional immune system booster.	1 capsule // 575 mg

Sleep & Recovery

I never compromise on sleep. This is what helps me get deep, uninterrupted rest.

Product	Dosage
Magnesium Glycinate Chelate → My #1 sleep supplement. Supports deep sleep, muscle recovery, and reduces fatigue.	2 capsules // 200 mg
Zinc Chelate → Promotes sleep quality, recovery, and skin health.	1 capsule // 25 mg
Olly Sleep Gummies → Melatonin, L-Theanine, Chamomile, Passionflower, and Lemon Balm blend for restful sleep.	2 gummies
Minoxidil Foam → Promotes hair growth and strengthens follicles. Applied before bed.	Topical // As needed
Dr. Teals Sleep Spray → Melatonin and essential oil blend for winding down before sleep.	As needed
Tea Tree Oil Mouthwash → Antibacterial oral care - part of my nightly routine.	As needed

Liver & Detox Support

With 40+ daily supplements, liver support is non-negotiable.

Product	Dosage
TUDCA → Tauroursodeoxycholic acid - premium liver support and anti-inflammatory.	1 capsule // 250 mg
Milk Thistle → Traditional liver support and anti-inflammatory.	1 capsule // 250 mg

Important: This reflects my personal protocol based on my own research. I am not a medical professional. Please consult your healthcare provider before starting any supplement regimen.

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