Supplements

Avoid pre-workouts, fat-burning compounds, ephedrine, and high caffeine before training if they raise body temperature. Increasing body temperature before exercise limits performance and exercise capacity. This is especially important for people who are not caffeine-adapted, since caffeine can increase core temperature and constrict blood vessels.

Includes over-the-counter compounds such as Tylenol, Advil, and naproxen sodium, which can lower body temperature to some extent and are sometimes used by endurance athletes during long exertion. He advises thinking carefully before using them for performance because of potential liver/kidney effects and fluid/salt balance concerns.

CLA; can come from food or supplements; stimulates CCK release and helps blunt appetite.

May reduce blood glucose slightly.

Stimulates appetite by triggering increases in blood glucose.

Can lower blood glucose; mentioned alongside hot chili peppers.

If someone does not make enough thyroid hormone, synthesized thyroid hormone can be taken by prescription under physician care.

Mentioned as another amino acid that can substantially increase growth hormone levels, though less emphasized currently than citrulline.

Some evidence suggests benefit for Leber’s congenital eye disease and Leber’s optic neuropathies. Check examine.com and discuss this option with a physician.

Vegans and vegetarians may want to supplement leucine if dietary intake is insufficient to support muscle growth and repair.

Discussed as hydrochloric acid tablets/capsules for low stomach acidity-related issues such as food allergies, mood or autoimmune issues, indigestion, and gut acidity. Start with 1–2 tablets midway through a meal and assess symptoms; use caution and consult a doctor.

Usually taken as betaine HCL pepsin tablets/capsules during meals for digestive support and stomach pH adjustment. Start slow with 1–2 capsules and find a comfortable level that does not create excessive warmth in the stomach or disrupt digestion; consult a healthcare provider.

Studies suggest that taking large amounts of probiotics or prebiotics can sometimes cause brain fog. The goal is to support microbiota diversity rather than maximize quantity.

Agmatine has shown notable effects on several types of pain, including osteoarthritis and injury-related pain, and has been studied for lumbar disc-associated radiculopathy. Use study-specific dosage regimens rather than taking it arbitrarily.

SAMe has shown benefit for various types of pain and, in some studies, worked at least as well as naproxen at certain dosages. Pain-relieving effects may take up to about a month to appear.

Evidence was described as insufficient and dose-dependent; low doses around 5-10 mg may be wake-promoting, while higher doses above about 25 mg may increase sleepiness or sedation-like effects.

General magnesium supplementation was described as unsupported for improving sleep in healthy, non-deficient people; benefit may mainly apply when correcting deficiency, especially in older adults with insomnia.

Evidence was described as largely negative, with most good studies showing no sleep benefit.

Serotonergic drug mentioned as often effective in bulimia; also referenced in the broader class of serotonergic drugs used with limited success for anorexia. Prozac is the brand name; Paxil and Zoloft were mentioned as related serotonergic drugs.

10 mg twice daily; a racetam-like compound that taps into the cholinergic system similarly to alpha-GPC and may improve cognitive capacity.

Mentioned as part of the racetam class showing some promise for focus and cognitive issues, especially after concussion or vascular injury; consult a doctor.

Anthocyanin-rich supplement for cognition. One study used 428–598 mg anthocyanins daily for 12 weeks and found improvements in verbal learning and memory in older adults. Broader discussion suggests blueberry extract doses of about 5.5–11 g, with 10–11 g potentially more beneficial.

2 grams; can reduce rhinitis/nasal obstruction, improve smell, improve sleep, reduce inflammatory cytokines, and reduce nasal itching. Caution for people with PKU/phenylalanine sensitivity.

Caffeine in pill form does not break a fast.

Aspartame, sucralose, and saccharin were discussed as having broadly similar effects: they may cause transient increases and then decreases in blood glucose and can increase hunger in some people. In moderation they probably do not meaningfully break a fast, but excess may negatively affect the gut microbiome.

Kanna (also called Zembrin or Sceletium tortuosum) is a legal over-the-counter herb that may increase serotonin and may enhance pro-social, comfort/pleasure, and gratitude-related circuitry. It is generally taken in doses of 25 to 50 mg and may be considered before a gratitude practice if safe, legal, and appropriate for the individual.

Sinclair groups testosterone with growth hormone and leucine-driven growth signaling as giving immediate benefits at the expense of long-term health.

Take 1,000 mg/day of pure resveratrol in the morning with fat to improve absorption, such as mixing it into a couple teaspoons of olive oil until dissolved. Use light gray or white resveratrol rather than brown material, which may be degraded or contaminated and can cause diarrhea.

Sinclair notes that anti-inflammatory drugs can lower CRP.

PCSK9 inhibitors are a newer cholesterol-lowering option to discuss with a doctor. They are injections given every two weeks that block LDL release from the liver.