Supplements

Potato protein isolate is highlighted as having an essential amino acid profile similar to whey.

Adding free leucine to lower-quality plant proteins is recommended to improve muscle protein synthesis signaling; example dose given is about 1 g leucine in capsule form with a meal.

Corn protein is highlighted as high in leucine and useful when blended with other plant proteins such as soy and pea to create complementary amino acid profiles with more leucine and broader essential amino acid coverage.

Use greens powders for convenience, especially for people who dislike vegetables; combine with flavors they like such as chocolate or vanilla with berries.

Vitamin C can decrease the cortisol effect associated with chronic cardio.

Recommended with fish oil to support resolution of inflammation; described as especially effective in combination with fish oil and also suggested for painful periods. In some cases, used alongside higher-dose fish oil.

Mentioned as a possible anti-inflammatory aid with some potential benefit, mainly in more specific circumstances.

Prescription drugs targeting immune pathways such as interleukin-17 and interleukin-23 for psoriasis; described as very effective.

Included among methylating B vitamins that support detox pathways; also discussed as a nutrient with variable individual needs.

Alternative milk-derived protein source; suggested as another option for protein intake, especially if whey protein worsens acne. Host suggests getting most protein for muscle protein synthesis and exercise recovery from whole food sources.

5 mg edible, used about twice a week when amped up or expecting trouble sleeping; prefers edibles for dosing control.

Highlighted as a key electrolyte for hydration and neuronal function during exercise; no dosage provided.

Mentioned as part of a studied combination with probiotics and a low-ish dose of coenzyme Q10 that reduced symptoms of major depression in the short term.

Capsule form can be used to support the gut microbiome.

He does not recommend it strongly; evidence suggests little to no benefit. If used anyway, reserve it for when feeling run down or for the highest-risk winter month, not continuously and not for more than 4 weeks.

If ferritin is low or low-normal, consider supplementing rather than waiting for overt deficiency. In active women, ferritin around 20 to 25 may be called normal, but the target discussed is closer to 50. If concerned about low ferritin, take an iron supplement every other day starting on the first day of bleeding for 10 days to improve absorption.

Adaptogenic plant used for focus and brain fog; Dr. Sims puts it in morning coffee and again in the afternoon instead of more caffeine. Described as regulating dopamine, serotonin, and cortisol.

Pre-high-intensity stack: 200 mg caffeine, low-dose baby aspirin, and beta-alanine; used to enhance top-end training stress. She cautions not to stack high-intensity days back-to-back when using it.

Suggested adaptogen option; holy basil and tulsi refer to the same herb.

Suggested medicinal mushroom option among favored adaptogenic supports.

Sleep-support compound that impacts the GABA system and chloride channels; found in many supplements designed to increase sleepiness and sleep.

Use caution with evening primrose oil because it has estrogenic properties and may alter estrogen levels, including through skin contact; especially relevant around children or if trying to avoid promoting estrogenic pathways.

Hair-loss drugs that inhibit 5-alpha reductase may reduce DHT and can carry severe side effects in many individuals, including effects related to libido, strength, connective tissue repair, and aggression/ambition.

Algal oil can be used as an alternative omega-3 source for people avoiding fish oil. Some people tolerate and like it, though it may cause skin itchiness in some individuals.

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.

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.