My Supplement Stack

Supplements are not the foundation — they are tools used with intent.

I see supplements as tools, not the foundation. The fundamentals always come first: sleep, nutrition, training, recovery, and consistency. Only then do supplements become truly useful.

My approach is practical and goal-driven. Some compounds are part of my daily foundation, while others depend on my training phase (see my exercise plan), recovery needs (see Sleep & Recovery), Bloodwork, or broader longevity goals. Over time, I have become less interested in taking more things and more interested in using fewer things with better timing and clearer reasons. I base those decisions on the best available evidence from recent research and studies, as well as on my own Bloodwork and measurement data.

One important change I made was being more careful with strong antioxidants and anti-inflammatory compounds around hard training sessions. I now try to avoid blunting the adaptive signals that intense exercise is meant to create.

One of the questions I get most often is: if you could only keep five supplements, which ones would matter most?There is no universal answer, because that depends heavily on diet, lifestyle, bloodwork, environment, and personal goals. But if I had to simplify things and focus on just five, these would be my personal picks:

1. Creatine
2. Omega-3
3. NMN
4. Magnesium
5. Glycine

As you can see below, my stack includes both daily basics and more targeted tools for specific situations. For the broader context, see Daily Protocol, Bloodwork, and Exercise.

If you want to save a little money on your supplements, feel free to use my discount codes below.