The Biological Updated Quarterly · Personal Data
Todd’s Current
Protocol.
Real lab data from a real optimization journey. Every supplement, every recovery tool, every blood marker — tracked and published quarterly.
Section 1
Current Bloodwork
Full panel drawn Q1 2026 via Marek Health — no referral needed, results in 3-5 days.
| Biomarker | Result | Trend |
|---|---|---|
| Total Testosterone | 742 ng/dL | |
| Free Testosterone | 22.3 pg/mL | |
| SHBG | 38 nmol/L | |
| Estradiol (Sensitive) | 28 pg/mL | |
| PSA | 0.8 ng/mL | |
| TSH | 1.8 mIU/L | |
| Fasting Glucose | 88 mg/dL | |
| HbA1c | 5.1% | |
| Vitamin D | 68 ng/mL | |
| hsCRP | 0.4 mg/L | |
| Ferritin | 95 ng/mL | |
| Homocysteine | 8.2 µmol/L |
Commentary on quarterly changes will be added with each lab draw.
Section 2
Current Supplement Stack
Ortho Core (Multivitamin)
AOR — 2+ years
Dose: 4–6 capsules daily
Timing: With meals (split dose)
Comprehensive orthomolecular multivitamin. Active B vitamins, full spectrum minerals, antioxidants. The foundation of the stack.
Advanced B Complex Ultra
AOR — 2+ years
Dose: 1 capsule daily
Timing: Morning, with food
Active methylated B vitamins (methylfolate, methylcobalamin). Critical for methylation, homocysteine metabolism, and energy production.
Advanced Magnesium Complex
AOR — 2+ years
Dose: 2–3 capsules daily
Timing: Before bed
Multi-form magnesium complex (glycinate, malate, L-threonate). Superior absorption and bioavailability. Measurable sleep improvement per WHOOP data.
Vitamin D3 + K2
Thorne — 3+ years
Dose: 5,000 IU D3 + 200 mcg K2 MK-7
Timing: Morning, with fat
Foundation. Majority of men are deficient. Supports testosterone, immune function, and bone density.
Omega-3 (EPA/DHA)
Nordic Naturals Ultimate Omega — 3+ years
Dose: 2g combined EPA/DHA
Timing: With meals
Anti-inflammatory baseline. Supported by massive evidence base for cardiovascular and cognitive health.
Creatine Monohydrate
Momentous — 2+ years
Dose: 5g daily
Timing: Post-workout or morning
Most studied supplement in existence. Strength, cognitive function, and cellular energy.
Tongkat Ali
Momentous — 8 months
Dose: 400mg (10:1 extract)
Timing: Morning
Evidence for free testosterone support via SHBG modulation. Noticed subjective energy improvement.
Boron
Pure Encapsulations — 1 year
Dose: 6mg
Timing: Morning
Supports free testosterone by reducing SHBG. Cheap, well-tolerated, evidence-backed.
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One-Stop Shop
Buy the Full Stack on Amazon
Every supplement in this protocol is available on Amazon — fast Prime shipping, easy returns, all in one order.
Section 3
Recovery Protocol
Cold Plunge
Device: Plunge Pro ↗
Temperature: 38–42°F (3–6°C)
Duration: 2–5 minutes
Frequency: 5–7x per week
Timing: Morning, before coffee
Sauna
Device: Clearlight Sanctuary 2 ↗
Temperature: 135–150°F
Duration: 25–40 minutes
Frequency: 4–5x per week, evening
Red Light Therapy
Sleep Optimization
Section 4
Training Overview
Current split: 5 days per week, upper/lower hybrid with a dedicated Zone 2 cardio day. Session duration: 60-75 minutes. I train for performance, longevity, and hormonal optimization — not aesthetics.
Mon
Upper
Tue
Lower
Wed
Zone 2
Thu
Push/Pull
Fri
Full Body
Current focus: building aerobic base with Zone 2 while maintaining strength numbers. Recovery-first programming — adjusted volume based on HRV and sleep data from WHOOP.
Full Training PillarSection 5
What Changed This Quarter
This is the baseline quarter — documenting the starting protocol so that each subsequent quarter shows what changed, what improved, and what was dropped. New entries will be added above as data comes in.
This page is updated every quarter. Subscribe to get notified when new data drops.