This page compiles the nutrition and fitness stuff that I’m doing at any given time. Disclaimer: These are my personal preferences and not advice! This is just a repository of information for my own reference.
Supplement Routine
I don’t like plain water. Instead I fill a half gallon glass jug with water and add a cup of pure cranberry juice. It helps to wash down vitamins and I try to get through two each day. I think it’s important to drink cold water as soon as you’re awake before consuming anything else. I also drink coffee mixed with Noble All-in-One Protein: Chocolate - “Grass-fed beef protein isolate, collagen, colostrum, and a unique organ blend.”
I take three supplements when I exercise:
- Transparent Labs BULK Pre-Workout – Citrulline and beta-alanine for muscle output, L-theanine and theobromine for smooth energy. No dye or artificial sweeteners.
- Transparent Labs Creatine HMB – Creatine is probably the single most proven performance-enhancing supplement that exists.
- Naked Whey Double Chocolate - Uses real sugar instead of a sweetener. I mix this with whole milk, ice, banana and strawberries in a little blender cup.
I take the following supplements after dinner each day because I want to have a full stomach first. I’ve intentionally purchased serving sizes that allow me to take one pill of each supplement (although the directions on some bottles may recommend more than that). In alphabetical order:
- Angry Supplements Apple Cider Vinegar + Beet Root – Apple cider vinegar supports digestive health and beet root is a natural nitric oxide booster that improves blood flow and exercise performance.
- BioGaia Gastrus Probiotic – Supports healthy digestion. This strain - Lactobacillus reuteri - is also believed to support testosterone.
- FenuTrax Fenugreek Extract – Some studies suggest that fenugreek supports healthy testosterone levels and muscle growth through its active compound protodioscin.
- Gaia Herbs Hawthorn Supreme – Lowers blood pressure and the Chinese seem to like it.
- Legendairy Milk Sunflower Lecithin – Not just for moms anymore! Rich in phospholipids and choline that support cell integrity and male “reproductive” health.
- MegaFood Balanced B Complex – I take this brand instead of Solgar because they deliver B12 in the natural form (methylcobalamin) instead of the synthetic form (cyanocobalamin). There’s also less biotin, which is a DHT blocker. Bill Wilson, founder of Alcoholics Anonymous, actually spent some of his later years extolling the benefits of B vitamin therapy.
- Pure Encapsulations Copper (Glycinate) – Zinc supplementation can deplete copper over time so this helps maintain the balance.
- Pure Encapsulations CoQ10 & L-Carnitine Fumarate – L-Carnitine transports fatty acids into cells and CoQ10 helps convert that fuel into energy, especially for the heart to use.
- Pure Encapsulations Vitamin D3 & K2 – Improves mood, prevents dementia, etc. Helps because I don’t get as much sun as I’d like. Supposedly you need the K2 because it works in concert with D3.
- Solaray Boron – Does about a million beneficial things!
- Solgar Chelated Magnesium – Aids in muscle recovery and cooperates with zinc, which is why they’re often packaged together in “ZMA” supplements. One big pill is still only 25% daily value. “Chelated” just means they’re more easily absorbed (higher “bioavailability”).
- Solgar Chelated Zinc – Zinc is essential for maintaining testosterone levels.
- Solgar Garlic Oil Perles – Many magical properties.
- Solgar Glucosamine Chondroitin Complex – Supports joints and cartilage.
- Solgar Korean Ginseng – An “adaptogen” that helps the body stabilize and respond to stress. This is a good one to cycle on and off periodically.
- Solgar Omega-3 Fish Oil – Look for wild caught, cold water fish with heavy metals removed.