Supplements

Tablet form of caffeine can be used when pairing caffeine with another beverage; one example given was 125–150 mg with herbal tea to build a preference for the tea.

Mentioned as the garlic compound that can help decrease conversion of carnitine/choline to TMAO.

Mentioned as a better way than nicotine to optimize nicotinic receptor activity.

Mentioned as a topical antiandrogen option for hair loss.

Discussed as likely only minimally systemically absorbed and not affecting systemic DHT, making it a potentially preferable topical antiandrogen for hair loss.

For vegans, isolated plant protein is recommended because whole plant sources can make it difficult to get enough protein without excess calories.

Soy is recommended as one of the better vegan protein sources because it is a complete protein with a PDCAAS of 1; using it once or twice a day is said not to affect testosterone or estrogen.

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

A non-animal whey-like protein made from yeast is described as a promising vegan option with whey-like quality.

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.

Meta-analysis cited suggesting reduced fatigue, increased time to fatigue, and possible small recovery benefits.

Different forms of carnitine are said to have recovery benefits; carnitine tartrate specifically was noted to increase androgen receptor density in muscle cells.

500–1,500 mg per day as an adaptogen; he later specifically suggests adding 1,000 mg/day if needed after starting with ashwagandha; may help buffer stress by reducing cortisol and inflammatory cytokines; if taken daily, cycle off after about 30 days.

Use as foundational insurance against dietary deficiencies, especially if highly active or doing intermittent fasting; take with food and ideally early in the day; avoid exceedingly high doses.

If budget allows, prioritize a broad-spectrum foundational supplement covering vitamins, minerals, adaptogens, probiotics, prebiotics, and digestive enzymes before targeted sleep, focus, or hormone supplements.

Also called rauwolscine; potent stimulant often used for alertness and fat loss. Can be precarious and may cause anxiety, especially on an empty stomach or during subcaloric dieting.

Mentioned as a protein supplement option for reaching protein thresholds; includes milk-protein-based options such as casein.

Mentioned as a protein supplement option for reaching protein thresholds.

Mentioned as a protein supplement option for reaching protein thresholds; potato protein was noted as a potentially strong plant-based substitute for whey.

Classic psychedelic discussed as reliably producing strong effects at 100 micrograms. Context includes legality, safety, guidance, and psychiatric-risk caveats.

Injected into muscles of the forehead, temples, jaw, or neck to provide long-lasting relief of tension-type headaches by blocking neuromuscular signaling; effects can last weeks to months and may require periodic re-ups.

Apply topically to the forehead and temples for tension headache and migraine. Discussed both alone and in combination with eucalyptus oil; menthol-containing peppermint preparations were described as among the most potent herbal/oil treatments. In studies it reduced pain intensity, relaxed muscles, and improved ability to maintain cognitive performance while in pain, likely via cooling sensory pathways that inhibit pain pathways.

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

Use probiotics after a course of antibiotics rather than routinely for everyone.

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

Recommended for people with elevated nighttime cortisol; product mentioned is by Integrative Therapeutics and is described as a combination of phosphatidylserine and ashwagandha.

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.

Use dissolvable molecular hydrogen tablets to hydrogen-enrich water, and drink it within about 5–15 minutes after the tablet fully dissolves. Use them once or twice a day, and avoid using them in all water, carbonated drinks, or hot liquids.

During supervised prolonged fasting, ensure micronutrients, vitamins, and electrolytes are provided.