| 1 shot glass of flaxseed in daily smoothie; use flaxseed milk as base |
| Dr. Rhonda Patrick (FoundMyFitness) |
| Creatine Monohydrate | Long-term safety data supports use, Supports brain energy metabolism, Offsets cognitive decline from sleep deprivation and jet lag, Reduces bone mineral density loss (at 8g/day), Supports muscle strength and performance | Bone benefits require long-term consistency (bone turnover is slow), Split doses (1.5g morning, 1.5g evening) for GI-sensitive individuals, Always consume with food (yogurt, meal) to improve absorption and reduce GI issues, Loading phase (20g/day) can cause GI distress - use slow loading (3g/day) for sensitive individuals | 3-5g daily maintenance; 8g for bone health; 20g bolus for acute cognitive stress (sleep deprivation, jet lag) | Dr. Rhonda Patrick (FoundMyFitness) |
| Omega-3 Fatty Acids (EPA/DHA) | Supports brain development during pregnancy (reduces premature birth risk), Reduces chronic inflammatory cytokines (IL-6, TNF-alpha), Blunts muscle atrophy during disuse/immobilization by 50%, Reduces sudden cardiac death risk, Increases life expectancy by approximately 5 years (8% vs 4% Omega-3 Index), Reduces cardiovascular mortality risk | Triglyceride form has better bioavailability than ethyl ester, High doses (4-5g) may require physician consultation if on blood thinners, Takes 120 days (red blood cell turnover) to see full effect on index, Measure Omega-3 Index (RBC membrane test) not plasma phospholipids | 1.5-2g daily for general health; 4-5g for therapeutic effects (3g EPA, 2g DHA for disuse prevention) | Dr. Rhonda Patrick (FoundMyFitness) |
| Creatine Monohydrate | Supports brain energy metabolism, Enhances physical performance, Supports cognitive function | Take consistently for cumulative benefits, Well-established safety profile | 3-5g daily | Dr. Andrew Huberman (Huberman Lab) |
| Extra Virgin Olive Oil | Can be added to coffee or meals, Supports cardiovascular health, Provides healthy fat intake | Quality varies significantly between brands, Caloric density; intake should be measured | Added to coffee or meals as part of daily nutrition | Bryan Johnson |
| Clomiphene (Clomid) | Cost-effective compared to synthetic FSH, Used for testosterone recovery after exogenous use, Signals pituitary to restart FSH and LH production | Used during 6-week taper off testosterone, Requires prescription, Part of testosterone recovery protocol | As prescribed during testosterone recovery | Dr. Peter Attia (The Drive) |
| Rapamycin (Sirolimus) | Potential longevity benefits, Studied for functional measures of aging, Potent mTOR inhibitor | Not a standard supplement - experimental longevity intervention, Low dose (5mg) with episodic/weekly dosing shows fewer side effects than higher doses, Requires prescription and physician oversight | 5mg once weekly (episodic dosing) | Dr. Peter Attia (The Drive) |
| Ibuprofen + Acetaminophen Stack | Effective alternative to opioids for many pain types, Combines anti-inflammatory (ibuprofen) with central pain mechanism (acetaminophen), Synergistic pain relief for acute injury or dental pain | Caution in elderly or those with kidney issues, Avoid if liver dysfunction or heavy alcohol consumption, Limit high-dose usage to 1-2 weeks maximum, Take with food and adequate fluids | 400mg Ibuprofen + 500mg Acetaminophen, three times daily (TID) | Dr. Peter Attia (The Drive) |
| Tongkat Ali (Eurycoma longifolia) | Potential ergogenic effects, May improve libido, Supports testosterone levels | Quality varies significantly by source, Cycle usage, Look for standardized extracts | 200-400mg standardized extract | Dr. Andrew Huberman (Huberman Lab) |
| Calcium | Supports bone remodeling, Essential for bone mineral density | Excess can cause issues if not properly balanced, Should be combined with Vitamin D and K for proper absorption | Included in Blueprint Longevity Mix | Bryan Johnson |
| BPC-157 / PDA (Pentadeca Arginate) | Tissue rejuvenation, Tissue repair (muscle and connective tissue), Systemic inflammation reduction | PDA is legal alternative to BPC-157, Cycle: 5 days on, 2 days off, Administer via subcutaneous injection, Ensure free of Lipopolysaccharide (LPS), Obtain prescription-grade from board-certified physician | 250-500mcg daily (up to 5,000mcg for severe cases) | Dr. Andrew Huberman (Huberman Lab) |
| Tretinoin | Promotes collagen production, Anti-aging effects on skin, Prescription-strength skin cell turnover | Apply in small amounts, Requires sun protection, Can cause skin sensitivity and irritation initially, Prescription required | Small amount applied nightly | Bryan Johnson |
| Magnesium | 45% of US population deficient, Supports bone mineral density, Reduces migraine frequency and intensity, Supports mitochondrial function and biogenesis, Required for DNA repair enzymes, Essential cofactor for ATP production | Phytates in plants can reduce bioavailability - cooking helps, Split doses throughout day for better tolerance, Supplemental upper limit: 350mg/day to avoid GI distress (diarrhea), Use organic forms (glycinate, citrate, malate) not oxide for better absorption | 125mg glycinate/malate/citrate supplement; up to 600mg total daily for migraines (divided into 3 doses) | Dr. Rhonda Patrick (FoundMyFitness) |
| Magnesium Threonate | Part of AGZ sleep stack, Crosses blood-brain barrier effectively, Supports sleep quality, Provides biochemical protection to the cochlea (hearing protection) | Part of multi-ingredient sleep support, Specific threonate form preferred for brain benefits, Take prior to loud events for hearing protection | As part of sleep supplement stack; take 30-60 minutes before bed | Dr. Andrew Huberman (Huberman Lab) |
| Hormone Replacement Therapy (Estradiol/Progesterone/Testosterone) | Reduces recurrent UTI risk by >50% (vaginal estrogen), Addresses libido and energy (testosterone), Prevents bone loss, Treats menopausal symptoms (vasomotor, GSM) | Local vaginal estrogen for GSM is low-dose and safe, Titrate based on symptoms (breast tenderness = too much estrogen), Testosterone added last (~1/10th male dose), Progesterone required if uterus present (100mg daily or 200mg cyclically), Start transdermal Estradiol at medium-low dose | Estradiol: variable (patch/gel); Progesterone: 100-200mg; Testosterone: ~0.5ml of 1% gel | Dr. Peter Attia (The Drive) |
| Fiber | Aids metabolic health, Supports gut health, Maintains low systemic inflammation despite sugar intake | Important for maintaining low CRP, Balance with carbohydrate intake, High intake (60-70g) can offset sugar consumption effects | 60-70g daily (to balance 70-80g sugar intake) | Dr. Peter Attia (The Drive) |
| Electrolytes (Sodium/Potassium/Magnesium) | Essential for athletic performance, Reduces nocturia (nighttime urination) when taken in evening, Supports hydration and fluid balance | Critical during endurance training, Brands mentioned: Nuun, LMNT, Evening electrolyte tablet improves fluid retention and reduces nighttime waking | Electrolyte tablet in evening water; additional during exercise | Dr. Peter Attia (The Drive) |
| Vitamin C | Part of male fertility optimization, Antioxidant support, Improves sperm parameters | Maintain for at least 90 days for fertility benefits | 1 gram daily for male fertility | Dr. Andrew Huberman (Huberman Lab) |
| HCG (Human Chorionic Gonadotropin) | Preserves fertility during TRT, Used in combination with Clomid for aggressive testosterone recovery, Directly stimulates testes | More aggressive approach to testosterone recovery, Injectable, Requires prescription | As prescribed (combination with Clomid for recovery) | Dr. Peter Attia (The Drive) |
| Glycine | Part of AGZ sleep stack, Improves sleep quality, Supports Phase 2 liver detoxification, Nervous system down-regulation | Take at bedtime, Can be combined with other sleep aids, Start with lower dose and increase if needed | 3-5g initially; increase to 10g if no effect; taken at bedtime | Dr. Andrew Huberman (Huberman Lab) |
| L-Carnitine | Supports male fertility, Improves sperm parameters (motility and quality) | Part of male fertility supplement stack, Maintain for at least 90 days to cover full spermatogenesis cycle | 1 gram daily for male fertility | Dr. Andrew Huberman (Huberman Lab) |
| Melatonin | Useful for jet lag, Supports circadian rhythm adjustment | Can suppress endogenous production with chronic use, Better to optimize natural melatonin through light protocols, Use sparingly and at low doses | 0.5-1mg if used; prefer natural production via light management | Dr. Andrew Huberman (Huberman Lab) |
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