💊 Supplements & Wellness

Covers nutritional gaps. Multivitamin, multimineral, pre/probiotics, adaptogens, greens. $3/day. Recommended since The 4-Hour Body (2010).

Virta Health has published peer-reviewed research showing we can reverse type 2 diabetes in a significant portion of patients through nutritional ketosis — without surgery or medication.

Keto-Mojo is one of the most accurate and affordable blood ketone meters available — we use it extensively at Virta Health for patient self-monitoring.

The Abbott Precision Xtra is the gold standard dual glucose/ketone meter — it is what our clinical trials used for measurement.

Breath ketone devices like KetoAir let you measure ketosis non-invasively, which removes the friction of daily finger-prick testing.

Methylene blue at low doses — we're talking 0.5–1mg/kg — has interesting data on mitochondrial support and neuroprotection. The gummy format from Troscriptions makes dosing easy and consistent.

Akkermansia is one of the most studied organisms in the longevity microbiome space. Pendulum is the only company producing a live Akkermansia product that actually survives shelf and transit. Worth the premium.

Momentous Creatine Chews are the most convenient creatine format I've found — no mixing, no powder going everywhere. Same efficacy as the powder, NSF certified, and they're actually palatable.

Of all the longevity interventions we have today, rapamycin has the strongest animal data across the most diverse models. I take it myself, weekly, at a dose that keeps side effects manageable.

The COSMOS-Cocoa trial is one of the more compelling recent studies on cardiovascular health. High-flavanol cocoa extract reduced cardiovascular mortality by 27%. That's a number worth paying attention to.

When you supplement NMN, it can raise homocysteine. TMG — trimethylglycine — helps donate methyl groups and keep homocysteine in check. I take them together.

Methylcobalamin is the form I use and recommend. The methylated forms of both folate and B12 are what you want if you're optimizing your methylation pathway.

I recommend methylfolate — the active form — particularly for anyone with MTHFR variants who can't efficiently convert folic acid. This is a meaningful difference in bioavailability.

Urolithin A (Mitopure brand) is one of the most evidence-backed compounds for mitophagy

Low-dose melatonin (0.5-3mg) for sleep timing on travel — lower doses are more physiological

D3 + K2 together — K2 directs calcium to bones and away from arteries

Therapeutic ketones for fast mental clarity and energy without full dietary ketosis

Three fiber types in one for digestive health and blood sugar management

Nitric oxide boost for endurance and improved blood flow pre-workout

Low-dose lithium orotate 5mg for mood stabilization and neuroprotection

Magnesium oxide as a cost-effective general mineral supplement

Hypoallergenic supplements, expert-vetted — what I take when quality matters

Trialing Pendulum Glucose Control for metabolic health and Akkermansia

Vitamin B6 (Jarrow brand) for neurotransmitter support and protein metabolism

Iodine as a trace mineral for thyroid function — often lacking in modern diets

Theracurmin form of curcumin 90-180mg for brain and cardiovascular anti-inflammation

Collagen peptides post-workout with Vitamin C for connective tissue synthesis

CoQ10 for mitochondrial energy — especially important when on statins

Alpha-lipoic acid for blood sugar regulation and antioxidant support

Lutein and zeaxanthin for eye health and cognitive function

Vitamin B12 for energy, neurological function, and methylation

Promix is my preferred protein powder — clean, grass-fed, simple ingredients

Green tea extract for EGCG content and cardiovascular benefits

Rhodiola 300-600mg for stress resilience and combating mental fatigue

Selenium 100-200mcg for thyroid function and antioxidant defense

Vitamin C 500-1,000mg for immune support and collagen synthesis

B-complex for energy metabolism and neurotransmitter production under high load

Vitamin K2 MK-7 form — works synergistically with Vitamin D3

Magnesium bisglycinate 200mg as a gentle, bioavailable sleep-support magnesium

Phenylethylamine 500mg for mood and dopamine support

Grapeseed extract 150-300mg for cardiovascular health and polyphenols

Zinc 15mg daily for testosterone, immune function, and mineral balance

Nicotinamide riboside as a NAD+ precursor alternative (2-3g daily)

Glycine 2g nightly for sleep quality and connective tissue support

Myo-inositol 900mg every other day for sleep quality and hormonal balance

L-tyrosine 1g for focus under pressure — max once per week to avoid depletion

GABA 100mg on difficult sleep nights, 3-4 nights per week max

Tongkat ali 400mg daily — no need to cycle this one

Fadogia agrestis 400-600mg, cycle 8-12 weeks on, then off

Boron 2-4mg daily for bone health and testosterone support

Alpha-GPC 300-600mg for memory and focus — limit to 3-5x per week

Sublingual NMN (2g daily) for NAD+ support — Renue by Science for best bioavailability

Most probiotics don't survive the stomach. Seed solved the delivery problem. I've noticed measurable differences in digestion and energy.

Ascent is the protein powder I actually trust. Zero artificial sweeteners or fillers, NSF certified.

Nordic Naturals is the standard I measure other fish oils against. The triglyceride form absorbs better than ethyl ester.

Apigenin + magnesium threonate + L-theanine is my sleep stack. Taken 30-60 min before bed.

ACV before meals reduces post-meal glucose spikes. It tastes terrible. It works. Simple trade-off.

Thorne tests every batch and publishes the results. That's the bar I hold supplement companies to.

The evidence for ashwagandha on cortisol reduction is genuinely compelling.

100-200mg L-theanine with my morning coffee. Smooth focus without the jitters.

Magnesium L-threonate is the form I recommend for sleep. It crosses the blood-brain barrier uniquely.

Berberine has some of the strongest evidence of any supplement for metabolic health.

For gratitude practice. 25+ years online. Alternative to news sites.

Nightly hot baths at home. 4-8 cups per bath. Muscular relaxation and recovery.

Creatine Chews: 1g per tablet, daily staple for strength and brain health.

2 capsules daily. Recommended by accomplished microbiologist. Improved digestion and skin tone.

Daily go-to. No sugar, artificial ingredients, or coloring. For low-carb diet.

Magnesium before bed is one of the simplest things that had the biggest impact on my sleep.

Vitamin D is critical for immune function, mood, and hormone regulation.

The research on lion's mane for neurogenesis is genuinely exciting.

Five grams a day. The evidence for cognitive benefits alone makes it a no-brainer.

I dose based on my omega-3 index blood test. Target is 8-12%.