My Supplement Stack
Longevity + Cognitive Performance Protocol
07:00The IgnitionEmpty Stomach
| Supplement | Dose | Role |
|---|---|---|
| NR (Nicotinamide Riboside) longevity | 300mg | NAD+ precursor — cellular energy & DNA repair. 600mg for first 3 days to load. |
| ALA (Alpha Lipoic Acid) protective | 300mg | Master antioxidant — 20–30% absorption loss with food. Must be fasted. |
| L-Tyrosine cognitive | 500mg | Dopamine precursor — motivation & drive. Competes with dietary protein; take alone. |
| Grapeseed Extract longevity | 150–300mg | Vascular primer — nitric oxide production, blood flow to brain & ears. |
| Silica structural | per label | Connective tissue & collagen support. Best absorbed on empty stomach. |
NR (Nicotinamide Riboside)300mg
longevityNAD+ precursor — cellular energy & DNA repair. 600mg for first 3 days to load.
ALA (Alpha Lipoic Acid)300mg
protectiveMaster antioxidant — 20–30% absorption loss with food. Must be fasted.
L-Tyrosine500mg
cognitiveDopamine precursor — motivation & drive. Competes with dietary protein; take alone.
Grapeseed Extract150–300mg
longevityVascular primer — nitric oxide production, blood flow to brain & ears.
Silicaper label
structuralConnective tissue & collagen support. Best absorbed on empty stomach.
09:00The PrimerIn Caffeinated Coffee + Cocoa — Before Food
| Supplement | Dose | Role |
|---|---|---|
| TMG (Trimethylglycine) protective | 500–1000mg | Methyl donor — keeps methylation pool topped up throughout the day. Powder form dissolves easily in hot drinks. |
| Glycine longevity | 1g | Morning maintenance dose — glutathione precursor. Naturally sweet; works well in coffee. |
| Taurine longevity | 1g | Neuroprotective & GABA support. Linked to reduced biological ageing. Smooths out caffeine jitters. |
| Cocoa cognitive | ~6g | High-flavanol cocoa — supports cerebral blood flow & cognitive performance. |
TMG (Trimethylglycine)500–1000mg
protectiveMethyl donor — keeps methylation pool topped up. Powder form dissolves in hot drinks.
Glycine1g
longevityMorning maintenance dose — glutathione precursor. Naturally sweet.
Taurine1g
longevityNeuroprotective & GABA support. Smooths out caffeine jitters.
Cocoa~6g
cognitiveHigh-flavanol cocoa — cerebral blood flow & cognitive performance.
11:00The Flow StateWith Fats
| Supplement | Dose | Role |
|---|---|---|
| Lion’s Mane cognitive | 1000mg+ | NGF stimulation — creative flow, nerve repair, tinnitus support. Primary choice for neuroprotection. |
| Ginkgo Biloba cognitive | 120mg | Cerebral blood flow & neuroprotection. Take ONLY on days without Lion’s Mane — do not stack both due to cumulative blood-thinning. |
| Alpha-GPC cognitive | 300mg | Acetylcholine — memory, focus, verbal fluency. |
| NAC (N-Acetyl Cysteine) protective | 600mg | Glutathione bottleneck — cysteine is the rate-limiter. Also modulates glutamate for mental stamina. |
| Ubiquinol CoQ10 + Shilajit longevity | 600mg (every other day) | Mitochondrial energy. Ubiquinol is the bioactive form; Shilajit stabilises it & amplifies ATP output. Every-other-day dosing averages ~300mg/day. |
| PQQ longevity | 10–20mg | Mitochondrial biogenesis — builds new mitochondria rather than just optimising existing ones. Take daily even on CoQ10 off-days. |
| Vitamin D3 + K2 longevity | per label | Circadian-aligned absorption. K2 directs calcium to bones, not arteries. |
| Zinc longevity | 15–30mg | Immune support. Separated from Copper by 6+ hours. |
| Astaxanthin protective | 4–7mg | Screen-fatigue shield — crosses blood-retinal barrier. Fat-soluble, useless without meal. |
| Lutein / Zeaxanthin protective | per label | Macular protection for 8+ hour screen days. |
| Spirulina + Chlorella longevity | ½ recommended dose | Combined supplement — half dose to avoid redundant antioxidant loading. Nutrient density & detoxification. |
| Collagen Peptides structural | 10–20g | Skin, joints, connective tissue. Synergises with Silica & Vitamin C. |
| Creatine Monohydrate cognitive | 5g | Split dose 1 of 2. Food buffers GI distress. Absorption unaffected by meals. |
Lion’s Mane1000mg+
cognitiveNGF stimulation — creative flow, nerve repair, tinnitus support. Primary neuroprotection choice.
Ginkgo Biloba120mg
cognitiveCerebral blood flow. ONLY on days without Lion’s Mane — do not stack both.
Alpha-GPC300mg
cognitiveAcetylcholine — memory, focus, verbal fluency.
NAC (N-Acetyl Cysteine)600mg
protectiveGlutathione bottleneck — cysteine is the rate-limiter. Modulates glutamate for stamina.
Ubiquinol CoQ10 + Shilajit600mg (every other day)
longevityMitochondrial energy. Shilajit stabilises & amplifies ATP. Averages ~300mg/day.
PQQ10–20mg
longevityMitochondrial biogenesis — builds new mitochondria. Daily, even on CoQ10 off-days.
Vitamin D3 + K2per label
longevityCircadian-aligned. K2 directs calcium to bones, not arteries.
Zinc15–30mg
longevityImmune support. Separated from Copper by 6+ hours.
Astaxanthin4–7mg
protectiveScreen-fatigue shield — crosses blood-retinal barrier. Fat-soluble.
Lutein / Zeaxanthinper label
protectiveMacular protection for 8+ hour screen days.
Spirulina + Chlorella½ rec. dose
longevityCombined supplement — half dose to manage antioxidant loading.
Collagen Peptides10–20g
structuralSkin, joints, connective tissue. Synergises with Silica & Vitamin C.
Creatine Monohydrate5g
cognitiveSplit dose 1 of 2. Food buffers GI distress.
17:00The ShieldWith Fats
| Supplement | Dose | Role |
|---|---|---|
| Milk Thistle protective | per label | Liver protection from heavy supplement load. Silymarin is fat-soluble. |
| Quercetin OR Luteolin longevity | per label | Rotate daily — anti-inflammatory, senolytic. Cools the brain after long focus sessions. |
| Copper longevity | 1–2mg | Balances morning Zinc. Must be separated by 6+ hours. |
| MSM structural | 1000–2000mg | Anti-inflammatory for wrists, neck, back from extended desk work. |
| Hyaluronic Acid structural | 100–200mg | Joint lubrication — overnight tissue hydration while you sleep. |
| Creatine Monohydrate cognitive | 5g | Split dose 2 of 2. Total 10g/day — brain spillover range. |
Milk Thistleper label
protectiveLiver protection from heavy supplement load. Silymarin is fat-soluble.
Quercetin OR Luteolinper label
longevityRotate daily — anti-inflammatory, senolytic.
Copper1–2mg
longevityBalances morning Zinc. Separated by 6+ hours.
MSM1000–2000mg
structuralAnti-inflammatory for wrists, neck, back from extended desk work.
Hyaluronic Acid100–200mg
structuralJoint lubrication — overnight tissue hydration.
Creatine Monohydrate5g
cognitiveSplit dose 2 of 2. Total 10g/day — brain spillover range.
23:00The ShutdownIn Decaf Coffee + Cocoa / Before Bed
| Supplement | Dose | Role |
|---|---|---|
| Glycine longevity | 3g | Lowers core body temperature for deeper sleep. Primary glutathione dose. In decaf coffee. |
| Taurine longevity | 1g | GABA support — synergises with magnesium & L-theanine for nervous system downregulation. In decaf coffee. |
| Cocoa cognitive | ~6g | Flavanol top-up. In decaf coffee. |
| Magnesium Glycinate longevity | per label | CNS relaxation — activates Vitamin D, supports DNA repair overnight. |
| L-Theanine cognitive | 200mg | Quiets the busy brain — stops you solving problems at 2am. |
| Potassium longevity | per label | Heart rhythm regulation & muscle recovery overnight. |
Glycine3g
longevityLowers core body temperature for deeper sleep. Primary glutathione dose. In decaf coffee.
Taurine1g
longevityGABA support — synergises with magnesium & L-theanine. In decaf coffee.
Cocoa~6g
cognitiveFlavanol top-up. In decaf coffee.
Magnesium Glycinateper label
longevityCNS relaxation — activates Vitamin D, DNA repair overnight.
L-Theanine200mg
cognitiveQuiets the busy brain — stops you solving problems at 2am.
Potassiumper label
longevityHeart rhythm regulation & muscle recovery overnight.
AS NEEDEDSituational SupplementsNot Daily
| Supplement | Trigger | Notes |
|---|---|---|
| Berberine | High-GI meals | Blood sugar management. Use around high-GI meals (white rice, bread, fried starch). |
| L-Carnosine | With Berberine | Anti-glycation — mops up AGE damage from glucose spikes. |
| Creatine (extra 10g) | Bad sleep nights | Bump to 20g total for acute cognitive rescue (per Rhonda Patrick protocol). |
BerberineHigh-GI meals
Blood sugar management. Use around high-GI meals (white rice, bread, fried starch).
L-CarnosineWith Berberine
Anti-glycation — mops up AGE damage from glucose spikes.
Creatine (extra 10g)Bad sleep nights
Bump to 20g total for acute cognitive rescue (per Rhonda Patrick protocol).
Protocol Notes
- Lion’s Mane OR Ginkgo Biloba — never both on the same day. Both have mild blood-thinning properties; combined with Grapeseed Extract, stacking them increases bleeding risk. Lion’s Mane is the superior choice for neurogenesis and creative work; Ginkgo is the fallback for cerebral blood flow.
- Rotate, don’t stack: Quercetin OR Luteolin (not both). Spirulina + Chlorella combo is taken at half dose to manage antioxidant loading.
- Hydration is non-negotiable. ALA + Creatine = high metabolic demand. 3+ litres of water daily or expect headaches by week 2.
- Fat-soluble supplements are wasted without fats. Ubiquinol, Astaxanthin, Lutein, Vitamin D/K, and Milk Thistle all need dietary fat for absorption. Don’t skip the fats at your 11:00 and 17:00 meals.
- Milk Thistle caution: It induces CYP3A4 liver enzymes, which can clear some supplements faster. If the cognitive “boost” fades, drop it for a few days and see if it returns.
- MSM can be mildly stimulatory. If it affects sleep at 17:00, move it to the 11:00 slot instead.
- Store NR and Lion’s Mane in the fridge if possible. Prevents heat degradation over extended use.
- Omega-3 coverage: This stack assumes regular oily fish intake (mackerel, sardines, salmon). If your diet is low in oily fish, add a dedicated EPA/DHA supplement.
- CoQ10 every-other-day logic: Ubiquinol is fat-soluble and accumulates in tissue. 600mg every other day averages ~300mg/day — the clinical sweet spot — at half the cost of daily dosing.
- Caffeine timing: The 09:00 coffee is delayed 2 hours after waking to allow adenosine clearance. Ensure the evening decaf is genuinely low-caffeine — even “decaf” can carry 5–15mg which may chip away at sleep quality.
- Get bloodwork. A basic metabolic panel and liver enzymes (AST/ALT) before starting gives you a baseline. Retest after 3–6 months to confirm the stack is helping, not hindering.