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Do I know that all of these supplements make a meaningful difference? No. Some are better evidenced and/or have more obvious or measurable effects than others. As a principle, I like indulging experiments that are harmless at worst (like most supplements) with potentially high rewards.
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Last updated Dec 18, 2025
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Fasting note:
No supplements during fasting. Take charcoal anf fasting electrolytes. Reintroduce stack over 48 hours
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Specific optimization for Rachael around poor methylation and MTHFR mutation impacting B vitamin metabolism
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Time of DaySupplementDosagePurpose/BenefitNotesCycling ConsiderationsBrand
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UPON WAKING (6:45 AM)Thorne ResveraCel2 capsules
NAD+ support, addresses 55th %ile 2PY
Contains 300mg NR, 150mg resveratrol, 75mg quercetin3 months on, 1 month offThorne
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UPON WAKING (6:45 AM)Hyaluronic AcidAs directedTissue hydration, joint supportContinue from regularContinuous
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WITH COFFEE (7:00 AM)Ceylon Cinnamon1-2gGentle glucose regulationIn coffeeContinuous
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WITH COFFEE (7:00 AM)Cacao/Cocoa10-20gDopamine support, magnesiumIn coffeeContinuous
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WITH COFFEE (7:00 AM)Collagen + ColostrumAs usualGut health, protein supportPart of daily routineContinuous
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WITH BREAKFAST (7:30 AM)Omega-3 (EPA/DHA)2-3gAnti-inflammatoryContinue current productContinuous
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WITH BREAKFAST (7:30 AM)Vitamin D35000-10000 IUImmune functionAdjust based on testingReduce in summer
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WITH BREAKFAST (7:30 AM)Jarrow MK-7 (Vitamin K2)90mcgD3 synergy, cardiovascular healthReplaces LYMA componentContinuousJarrow
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WITH BREAKFAST (7:30 AM)CoQ10 (Ubiquinol)200mgMitochondrial supportBetter absorbed formContinuous
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WITH BREAKFAST (7:30 AM)Creatine5gCellular energy productionNutricost Unflavored Creatine Monohydrate12 weeks on, 4 weeks 3gNutricost
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WITH BREAKFAST (7:30 AM)Timeline Mitopure (Urolithin A)500mgMitophagy supportPure compound16 weeks on, 4 weeks offTimeline
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WITH BREAKFAST (7:30 AM)Selenium200mcgThyroid support2-3 Brazil nuts or supplementContinuous
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WITH BREAKFAST (7:30 AM)Nootropics Depot Cognizin250mg
CDP-choline for dopamine synthesis
Replaces LYMA componentContinuous
Nootropics Depot
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WITH BREAKFAST (7:30 AM)NOW CurcuBrain (Longvida)400mgAnti-inflammatory, TMJ supportReplaces LYMA componentContinuousNOW
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WITH BREAKFAST (7:30 AM)Pendulum AkkermansiaAs directedGut microbiome supportContinueContinuousPendulum
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WITH BREAKFAST (7:30 AM)Pendulum Polyphenol BoosterAs directed
Microbiome support, polyphenol delivery
Take separate from B vitaminsContinuousPendulum
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WITH BREAKFAST (7:30 AM)Taurine1-2gOsmolyte, bile acid supportNOW brandContinuousNOW
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WITH BREAKFAST (7:30 AM)Vitamin C (Sodium Ascorbate/Ester-C)1000mgImmune/antioxidant supportReplaces Emergen-C (no folic acid)Continuous
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WITH BREAKFAST (7:30 AM)Astaxanthin4-12mgPowerful antioxidant, eye healthContinue from regularContinuous
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WITH BREAKFAST (7:30 AM)Zeaxanthin2-10mgEye health, macular supportContinue from regularContinuous
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WITH BREAKFAST (7:30 AM)Liposomal Glutathione250mgGSTP1 compensation
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MID-MORNING (10:00 AM)Uridine Monophosphate250mgDopamine receptor densityWith your B vitaminsContinuous
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MIDDAY (11:30 AM)Thorne Basic B Complex1 capsuleMethylation supportSee notes for full ingredient listContinuousThorne
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MIDDAY (11:30 AM)Jarrow Methylfolate + B12400-600mcg + 1000mcgMTHFR supportMethylated formsContinuousJarrow
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MIDDAY (11:30 AM)Betaine/TMG1000mgEnhanced methylation for MTHFRStart 500mg, increase as toleratedContinuous
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MIDDAY (11:30 AM)Biotin5-10mgMetabolic supportContinue from regularContinuous
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MIDDAY (11:30 AM)Fatty15 (C15:0)100mgCellular membrane supportStart 100mg, can increase to 200mgContinuousFatty15
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MIDDAY (11:30 AM)Doctor's Best Fisetin100mgSenolytic, reduces senescent cellsNEW - take with fat-containing mealDaily OR monthly pulse 1000mg x 2 daysDoctor's Best
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MIDDAY (11:30 AM)Riboflavin50mgMTRR FAD cofactor
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AFTERNOON (3:00 PM)Glycine3gDetox and sleep supportSupports methylation pathwaysContinuous
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EVENING (6:00 PM)Berberine500mg
AMPK/mTOR modulation, glucose/lipid control
Second dose - take with dinner8 weeks on, 2 weeks offCurrent product
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EVENING (6:00 PM)Life Extension Lithium Orotate1-5mgNeuroprotection, GSK-3β inhibitionNEW - start 1mg, titrate to 5mgContinuousLife Extension
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EVENING (6:00 PM)TA-65As directedTelomere supportContinue current productPer protocol
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BEDTIME (9:30 PM)Tart Cherry ConcentrateAs directedSleep optimizationContinueContinuous
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BEDTIME (9:30 PM)Spermidine (Plant Pills)6mgAutophagy supportContinueContinuous
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BEDTIME (9:30 PM)MoonBrew1 servingSleep optimizationSee notes for full ingredient listContinuous
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BEDTIME (9:30 PM)GABA500mgSleep optimizationSeems to improve quantity of deep sleepContinuous
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BEDTIME (9:30 PM)Additional Glycine3gDeep sleep support6g total dailyContinuous
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AS NEEDEDNAC600mgGlutathione precursorSynergistic with morning cinnamon6 weeks on, 1 week off
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AS NEEDEDActivated Charcoal2 capsules (1-2g)PFOS/PFOA detoxTake 2+ hours away from other supplementsOnly during fasting protocols
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AS NEEDEDBlack Seed OilAs directedAnti-inflammatoryUse when suspect higher inflammationContinuous
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AS NEEDEDCalcium Citrate100mgOxalate binding from cacaoConsider minimizingContinuous
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OPTIONALMucuna Pruriens100mg (15% L-DOPA)Direct dopamine supportMonitor for overstimulationCycle 3 weeks on, 1 off
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OPTIONALPQQ10mgNeuroprotectionOnly if desired, every other day max4 weeks on, 4 weeks off
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FUTURE CONSIDERATIONNR (Nicotinamide Riboside)300-600mgNAD+ recyclingAfter 2PY retesting-
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FUTURE CONSIDERATIONCopper Bisglycinate1-2mgDopamine synthesis supportIf cacao craving persists despite protocol-
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