The
Optimization
Stack

Creatine Monohydrate

5g/day

Anytime — consistency is key

500+ studies. Muscle, brain, energy, and cognitive performance. The most evidence-backed supplement on earth.

Vitamin D3 + K2

5,000 IU D3 + 200mcg K2 (MK-7)

Morning with a fat-containing meal

Deficiency affects 42% of adults. Influences testosterone, immunity, bone density, and 600+ gene expressions.

Omega-3 (EPA/DHA)

2–4g combined EPA+DHA

With meals, split if needed

VITAL and REDUCE-IT trials confirm cardiovascular protection, anti-inflammatory, and triglyceride-lowering effects.

Magnesium Glycinate

400–600mg elemental

Evening — promotes deep sleep

Involved in 600+ enzymatic reactions. Improves sleep quality, free testosterone, insulin sensitivity, and blood pressure.

NMN (Nicotinamide Mononucleotide)

500–1,000mg

Morning, fasted or with food

NAD+ precursor. NAD+ declines 50%+ by age 60. NMN raises muscle NAD+ in humans (Science, 2022). Cellular energy and DNA repair.

CoQ10 / Ubiquinol

100–200mg ubiquinol

With a fat-containing meal

Essential for mitochondrial ATP production. Declines with age. Q-SYMBIO trial: 43% reduction in cardiovascular mortality.

Spermidine

1–6mg

Any time, consistent daily

Activates autophagy (cellular clean-up). High dietary spermidine linked to 20-year lower mortality (AJCN, 2018).

Comprehensive Bloodwork (Quarterly)

Full hormone + metabolic panel

Morning fast, before 10am

You cannot optimize what you don't measure. Total T, Free T, Estradiol, SHBG, thyroid, CBC, CMP, lipids, Vitamin D, hs-CRP.

TRT (if clinically indicated)

Physician-managed protocol

Per prescription

If labs show Total T < 400 ng/dL with symptoms, TRT is the highest-ROI intervention available. See our TRT Clinic Guide.

BPC-157 (if applicable)

250–500mcg subcutaneous

Near injury site, 1–2x daily

100+ published studies. Accelerated healing of tendons, ligaments, and gut lining. Most researched healing peptide available.