Have you ever stood in your kitchen, holding a supplement bottle, wondering if the capsules inside will actually make any difference in your life? Have you questioned whether the money spent and the daily ritual of swallowing pills is truly moving you toward optimal health or just giving you expensive urine?

I ask because this moment of doubt is universal. The wellness industry thrives in this space between hope and evidence, between our desire for improvement and our skepticism about quick fixes.

But my approach has always been different.

If something’s going into my body daily, I need more than marketing claims. I need evidence. Not just evidence that it works for someone, somewhere, in some lab – but evidence that it works for me, in my life, with my specific biochemistry.

Performance Beyond Athletics

Before diving into what I’m currently testing, let’s reset our understanding of “performance.” Most hear this word and picture athletes breaking records or executives closing deals.

But I’m talking about something more fundamental: how effectively you show up in every domain of your life.

Your performance is how clearly you think when making crucial decisions. It’s your emotional resilience during stress. It’s your physical energy reserves when your kids want to play after a long workday. It’s your ability to truly listen when your partner speaks instead of mentally rehearsing your response.

True optimization isn’t about becoming superhuman – it’s about removing the unnecessary friction between who you are and what you’re capable of.

From Random to Deliberate: My Evolution with Supplements

For years, I took supplements randomly – grabbing whatever was trending or recommended by the latest podcast guest. My cabinet was a graveyard of half-empty bottles, each representing a hope abandoned when results weren’t immediate or dramatic.

That changed when I began regular blood testing and tracking biomarkers over the last three to four years. The data revealed clear patterns and specific needs unique to my physiology. Instead of chasing the latest miracle pill, I could target exactly what my body actually needed.

What I’ve learned is that the value doesn’t come from any single supplement acting alone. It’s about creating a system where each component supports the others, addressing multiple pathways simultaneously.

As a sidenote, the supplements I discuss below don’t include things like whey protein or pre-workout formulas (I only use caffeine if I take anything). Instead, I’m focusing on the base level supplements that address fundamental biological processes—the foundation upon which any performance-specific supplements would be built. These are the compounds that support cellular function, hormone production, and overall physiological resilience regardless of your specific fitness goals or training regimen.

Here’s what I’m currently integrating into my protocol:

Vitamin D3 & K2: The Synergistic Duo

Vitamin D3 is actually not a vitamin but a prohormone that influences over 1,000 different genes in your body. It’s synthesized in your skin when exposed to UVB radiation, but modern indoor living makes deficiency common – affecting an estimated 40-75% of the population depending on geographic location and season.

The scientific case for supplementation is compelling:

• Calcium Metabolism: Vitamin D3 significantly increases intestinal calcium absorption (from about 10-15% to 30-40%), making it crucial for bone health.
• Immune Function: Vitamin D receptors are present in nearly all immune cells. When activated, they help regulate both innate and adaptive immune responses, potentially reducing autoimmune reactions and enhancing defense against pathogens.
• Muscle Function: Studies show that correcting Vitamin D deficiency can improve neuromuscular coordination and reduce fall risk in older adults by up to 20%.
• Mood Regulation: Vitamin D receptors are abundant in brain regions involved in depression. Several meta-analyses have linked deficiency to increased depression risk.

But here’s where K2 becomes crucial – Vitamin D increases calcium absorption, but doesn’t direct where that calcium goes. Without adequate K2, calcium may deposit in soft tissues (arterial walls, kidneys) rather than bones and teeth.

K2 activates matrix Gla protein, which prevents arterial calcification, and osteocalcin, which helps incorporate calcium into bone matrix. This complementary action makes the D3+K2 combination far superior to D3 alone – essentially providing the traffic signals that direct calcium to beneficial locations while preventing it from accumulating in harmful ones.

NMN (Nicotinamide Mononucleotide): The Cellular Energy Precursor

NAD+ (nicotinamide adenine dinucleotide) is perhaps the most important coenzyme for cellular metabolism, involved in hundreds of enzymatic reactions. It’s essential for:

• Energy Production: NAD+ is a critical component in converting glucose, fatty acids, and amino acids into ATP.
• DNA Repair: NAD+ powers PARP enzymes that detect and repair DNA damage, helping maintain genomic stability.
• Epigenetic Regulation: NAD+ activates sirtuins, proteins that regulate cellular health, stress response, and aging processes through gene expression.
• Cellular Signaling: NAD+ participates in cellular communication pathways that maintain homeostasis and respond to environmental changes.

The challenge is that NAD+ levels decline dramatically with age – by up to 50% between ages 40 and 60. This decline correlates with many hallmarks of aging, including decreased energy metabolism, impaired mitochondrial function, and reduced cellular resilience.

NMN functions as a direct precursor to NAD+, efficiently crossing cell membranes and converting to NAD+ intracellularly. Animal studies show remarkable results, including improved insulin sensitivity, enhanced mitochondrial function, and even partial reversal of age-associated vascular dysfunction.

Human research is catching up, with early studies showing NMN increases NAD+ levels and improves various markers of metabolic health. The liposomal delivery system in advanced formulations enhances bioavailability, addressing concerns about NMN degradation in the digestive tract.

Methyl Support: The Biochemical Orchestrator

Methylation is a fundamental biochemical process involving the transfer of methyl groups (CH3) between molecules. This seemingly simple process impacts:

• Neurotransmitter Synthesis: Methylation is required to produce and metabolize neurotransmitters like dopamine, serotonin, and epinephrine, directly affecting mood, motivation, and cognitive function.
• DNA Expression: Methylation adds or removes methyl groups from DNA, activating or silencing genes without changing the underlying genetic code – a key epigenetic mechanism.
• Detoxification: Phase 2 liver detoxification heavily depends on methylation to neutralize toxins, hormones, and drugs.
• Phospholipid Synthesis: Methylation helps produce phosphatidylcholine, essential for cell membrane integrity and function.
• Histamine Clearance: Proper methylation supports the breakdown of excess histamine, preventing symptoms of histamine intolerance.

The methylation cycle depends on several B vitamins (B12, folate, B6) and other nutrients as cofactors. Genetic variations, particularly in the MTHFR gene (affecting 30-60% of the population depending on ethnicity), can significantly impair this process.

Methyl support supplements provide bioavailable forms of these nutrients, bypassing genetic limitations. For those with MTHFR variants, the difference between standard B vitamins and their methylated forms can be substantial – regular B12 (cyanocobalamin) and folate may remain largely unutilized, while methylcobalamin and methylfolate can effectively enter the methylation cycle.

Blood testing can identify specific methylation cycle disruptions, allowing for targeted supplementation that addresses your unique genetic makeup and nutritional needs.

Tongkat Ali: The Hormonal Optimizer

Eurycoma longifolia (Tongkat Ali) has centuries of traditional use in Southeast Asian medicine, primarily for enhancing male vitality. Modern research has begun to validate these traditional applications through several mechanisms:

• Hypothalamic-Pituitary-Gonadal Axis Support: Tongkat Ali appears to stimulate the release of free testosterone from sex-hormone-binding globulin (SHBG), increasing its bioavailability without necessarily increasing total testosterone production.
• Cortisol Modulation: Several studies indicate Tongkat Ali may help balance the testosterone-to-cortisol ratio, potentially improving stress resilience and recovery capacity.
• Ergogenic Effects: Research shows improvements in strength, power, and muscle mass when combined with resistance training, particularly in men with suboptimal testosterone levels.
• Cognitive Performance: Emerging evidence suggests that by supporting hormonal balance, Tongkat Ali may indirectly improve aspects of cognitive function, particularly those affected by chronic stress or age-related hormonal decline.

While many herbal supplements have limited clinical data, Tongkat Ali has a growing body of research supporting its efficacy. A 2021 systematic review found statistically significant improvements in testosterone levels, particularly in men with hypogonadism or age-related testosterone decline.

The benefits appear most pronounced in those with suboptimal hormone levels to begin with – making it less of a performance enhancer for those with already optimal hormones and more of a targeted intervention for age-related or stress-induced hormonal imbalances.

ProstaScript: The Preventative Maintenance

Prostate health becomes increasingly relevant with age, with approximately 50% of men experiencing benign prostatic hyperplasia (BPH) by age 60. ProstaScript contains compounds targeting several aspects of prostate and urinary health:

• 5-Alpha-Reductase Inhibition: Certain plant compounds (beta-sitosterol, certain fatty acids) may help inhibit the enzyme that converts testosterone to dihydrotestosterone (DHT), a hormone that can contribute to prostate enlargement.
• Anti-Inflammatory Effects: Chronic prostatic inflammation contributes to both BPH and potentially more serious conditions. Several plant compounds have demonstrated anti-inflammatory effects specific to prostate tissue.
• Cellular Proliferation Regulation: Components like zinc, selenium, and plant sterols may help regulate cell growth and division in prostate tissue, potentially reducing abnormal proliferation.
• Urinary Symptoms Relief: The formula targets the functional symptoms of prostate issues – improved urinary flow, reduced frequency, and decreased nocturia (nighttime urination), which can significantly impact quality of life and sleep quality.

Prostate-specific formulations represent prophylactic care, addressing an issue before it becomes problematic. This preventative approach is particularly valuable because prostate conditions, once developed, can be challenging to reverse completely.

By supporting normal prostate function proactively, these compounds may help maintain quality of life and sleep quality – factors that have far-reaching effects on overall health and performance.

Creatine: The Universal Performance Enhancer

Creatine may be the single most evidence-backed performance supplement available, with over 1,000 studies supporting its efficacy and safety. Its benefits extend far beyond its reputation in bodybuilding circles:

• ATP Regeneration: Creatine phosphate serves as a rapidly accessible reserve for ATP regeneration during intense activity. By increasing these phosphocreatine stores (by up to 20%), supplementation enhances performance in high-intensity, short-duration activities.
• Muscle Protein Synthesis: Research shows creatine may enhance the anabolic signaling environment, potentially increasing muscle protein synthesis beyond the effects of training alone.
• Cellular Hydration: Creatine draws water into muscle cells, creating a slightly more anabolic environment and potentially enhancing protein synthesis and reducing protein breakdown.
• Glycogen Storage: Studies indicate creatine may increase muscle glycogen storage capacity by up to 14%, providing additional energy reserves for high-intensity exercise.
• Cognitive Function: The brain is a high-energy organ, and creatine’s energy-enhancing properties extend to neural tissue. Research shows benefits for:
  • Memory and reasoning tasks (particularly in vegetarians and older adults)
  • Mental fatigue resistance (50% reduction in some studies)
  • Cognitive processing speed
  • Neuroprotection against traumatic injury
• Bone Density Support: Emerging research suggests creatine may enhance osteoblast function and bone mineralization, particularly when combined with resistance training.

What makes creatine exceptional is its remarkable safety profile across diverse populations. A five-year study found no adverse effects on kidney function, liver enzymes, or other health markers with consistent use. The International Society of Sports Nutrition has declared it one of the most effective ergogenic aids available, while emphasizing its safety when used as directed.

For cognitive benefits, dosages as low as 5g daily appear effective, while the traditional loading protocol (20g daily for 5-7 days, followed by 3-5g maintenance) may accelerate physical benefits. Research suggests supplementation benefits virtually everyone, though individuals with naturally low dietary creatine intake (vegetarians, vegans) typically experience more dramatic improvements.

The risk-benefit profile of creatine is exceptional – substantial upside potential with minimal documented risks – making it a cornerstone supplement for both physical and cognitive optimization.

The Implementation Gap: Where Most People Fail

The thing I’ve learned through years of self-experimentation and coaching is that the difference between those who get results and those who don’t rarely comes down to the supplements themselves.

It’s about implementation precision.

Most people take supplements sporadically, without controlling for other variables, and without any objective way to measure outcomes. They’re essentially throwing darts blindfolded and hoping for a bullseye.

My approach involves:

1. Baseline testing before starting anything new
2. Introducing only one change at a time
3. Controlling lifestyle factors like sleep, diet, and stress
4. Regular re-testing of biomarkers
5. Detailed subjective journaling
6. Periodically removing each supplement to test continued necessity

This level of rigor removes most of the guesswork. It doesn’t guarantee results, but it dramatically increases the signal-to-noise ratio in what I’m observing.

The Missing Piece: Integration

What I rarely see discussed is how these interventions work together synergistically. For example:

• Vitamin D plays a crucial role in hormone production, which complements the effects of Tongkat Ali
• NMN supports cellular energy production, which enhances the cognitive benefits of improved methylation
• Reduced inflammation from one intervention can improve absorption and efficacy of others

The body isn’t a collection of isolated systems – it’s an integrated network where every input creates ripple effects across multiple domains.

Beyond Supplementation

I need to emphasize something crucial: supplements are exactly what the name implies – supplementary. They cannot and will not compensate for fundamental lifestyle misalignments.

• No pill overcomes chronic sleep deprivation
• No capsule neutralizes the effects of processed food
• No powder replaces the necessity of movement
• No tablet substitutes for meaningful connection

My supplement protocol sits atop a foundation of:

• 7-8 hours of quality sleep
• Primarily whole-food nutrition
• Daily movement and heavy strength training
• Stress management practices
• Meaningful social connections
• Purpose-driven work
• Regular exposure to nature

This foundation isn’t negotiable. Mental health – and therefore everything else – is downstream from physical health. My cardiovascular fitness and strength training aren’t just about aesthetics; they’re the bedrock that supports cognitive function, emotional regulation, and long-term wellbeing.

Without this foundation, we’re simply putting expensive ingredients into a compromised system.

The Invitation

As I continue documenting my experience with these protocols, I invite you to approach your own health with similar curiosity and rigor. Don’t outsource your wellbeing to influencers or marketing claims. Develop your own empirical approach.

Ask better questions:

• What specifically am I trying to optimize?
• What objective measures will tell me if this is working?
• What confounding variables might affect my results?
• What’s the minimum effective dose needed?
• How will I know when to stop or adjust?

This isn’t about building the perfect supplement stack. It’s about developing the discernment to know what your unique system needs and the discipline to implement consistently.

True performance optimization isn’t just about adding things – it’s about removing the friction between your current reality and your potential.

I’ll continue sharing my findings as this experiment progresses.

In the meantime, what are you doing from a nutrition standpoint to support your performance? Have you found specific approaches that make a noticeable difference in how you think, feel, and perform in daily life? Leave me a comment below

Stay safe.
And don’t forget to be awesome!