├── CHANGELOG.md ├── LICENSE ├── README.md └── images └── my-supplement-stack-google-sheet.png /CHANGELOG.md: -------------------------------------------------------------------------------- 1 | # Changelog 2 | 3 | All notable changes to this project will be documented in this file. 4 | 5 | _The format is based on [Keep a Changelog](https://keepachangelog.com/en/1.0.0/), 6 | and this project (loosely) adheres to [Semantic Versioning](https://semver.org/spec/v2.0.0.html) with major versions reflecting year and minor versions reflecting months._ 7 | 8 | --- 9 | ## [4.3.0] - 2024-03 10 | 11 | ### Added/Resumed 12 | - Glycine - adding to see effects on sleep quality 13 | - Peptides - Tessamorelin, Ipamorelin 60-day cycle 14 | - Multi-vitamin - resume taking mindbodygreen multivitamin (reduced amount) 15 | - Collagen protein 16 | 17 | ### Replaced/Modified 18 | - Creatine - resume prior amount 19 | 20 | ### Stopped 21 | - Qualia NAD+ - participated in a 1-month study to compare NAD levels before/after using the product 22 | - Pea protein - replaced with collagen protein 23 | 24 | ## [3.11.0] - 2023-11 25 | 26 | ### Added/Resumed 27 | 28 | - Qualia NAD+ - participating in a 1-month study to compare NAD levels before/after using the product 29 | - Alpha-Lipoic Acid - adding based on recent bloodwork 30 | 31 | ### Replaced/Modified 32 | - Reduced creatine intake for 1 month 33 | 34 | ### Stopped 35 | - Multi-vitamin - paused taking mindbodygreen multivitamin while doing NAD study because it contains vitamin B3 (niacin) 36 | - Beta-alanine 37 | - Completed BPC-157/TB-500 quarterly cycle 38 | 39 | ## [3.7.0] - 2023-07 40 | 41 | ### Added/Resumed 42 | 43 | - Peptides - BPC-157, TB-500 quarterly cycle 44 | - Alpha-Lipoic Acid - adding based on recent bloodwork 45 | 46 | ### Replaced/Modified 47 | - Reduced Vitamin D/K2 supplementation for summer months 48 | - Increasing protein intake for 9-week strength training program 49 | 50 | ### Stopped 51 | - Peptides - Thymosin alpha-1 (completed cycle) 52 | 53 | ## [2.2.0] - 2021-06 54 | 55 | ### Added/Resumed 56 | 57 | - Host Defense MyCommunity mushroom extract 58 | - Host Defense Turkey Tail powder 59 | 60 | ### Replaced/Modified 61 | 62 | - Reduced Vitamin D/K2 supplementation for summer months 63 | 64 | ### Stopped 65 | 66 | - Creatine Monohydrate - 30-day wash period 67 | - Peptides - 30-day wash period 68 | 69 | 70 | ## [2.1.0] - 2021-01 71 | 72 | ### Added/Resumed 73 | 74 | - Digestive/systemic enzymes 75 | - Creatine Monohydrate 76 | - Magnesium Complex 1000mg 77 | 78 | ### Replaced/Modified 79 | 80 | - Replaced Vit D and Vit K with Thorne D/K2 81 | - Replaced collagen peptides with Custom Collagen collagen peptides 82 | - Replaced EAAs with Bulk Supplements EAAs 83 | - Replaced creatine with Bulk Supplements creatine 84 | - Increase EAAs on strength training days 85 | 86 | ### Stopped 87 | 88 | - NMN (Nicotinamide Mononucleotide) 89 | 90 | ## [1.1.0] - 2020-07-18 91 | 92 | ### Started 93 | - Peptide Cycle: BPC-157, CJC-1295 + Ipamorelin 94 | 95 | ## [1.0.0] - 2020-06-02 96 | 97 | ### Added 98 | 99 | - Initial supplement stack README. 100 | - This CHANGELOG file to hopefully serve as an evolving example of a supplement tracking CHANGELOG. 101 | 102 | [1.0.0]: https://github.com/quantifiedbob/my-supplement-stack/releases/tag/v1.0.0 103 | [2.1.0]: https://github.com/quantifiedbob/my-supplement-stack/releases/tag/v2.1.0 104 | -------------------------------------------------------------------------------- /LICENSE: -------------------------------------------------------------------------------- 1 | Attribution-ShareAlike 4.0 International 2 | 3 | ======================================================================= 4 | 5 | Creative Commons Corporation ("Creative Commons") is not a law firm and 6 | does not provide legal services or legal advice. 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For 424 | the avoidance of doubt, this paragraph does not form part of the public 425 | licenses. 426 | 427 | Creative Commons may be contacted at creativecommons.org. 428 | 429 | -------------------------------------------------------------------------------- /README.md: -------------------------------------------------------------------------------- 1 | # My Current Supplement Stack 2 | 3 | This document contains my current supplement regimen, organized by goal-specific "stacks" 4 | 5 | _As of March, 2024. See [CHANGELOG](CHANGELOG.md) for updates._ 6 | 7 | --- 8 | 9 | ## Table of Contents 10 | 11 | - [General Wellness and Immune Stack](#general-wellness-and-immune-stack) 12 | - [Strength and Fitness Stack](#strength-and-fitness-stack) 13 | - [Recovery and Detox Stack](#recovery-and-detox-stack) 14 | - [Longevity Stack](#longevity-stack) 15 | - [Cognitive Stack](#cognitive-stack) 16 | - [Sleep Stack](#sleep-stack) 17 | - [Stress Stack](#stress-stack) 18 | - [🔥 New! Google Sheet Version](#google-sheet-version-of-my-supplement-stack) 19 | 20 | 21 | --- 22 | 23 | #### Affiliate Disclosure 24 | 25 | _This document contains affiliate links and I may receive a commission if you make a purchase using my link or discount code (at no cost to you). I appreciate your support! Any affiliate links are for products that I have personally used, support, would recommend, and are in no way influenced by any affiliate relationships. View my full disclosure statement at [https://www.quantifiedbob.com/disclosure/](https://www.quantifiedbob.com/disclosure/ 'Affiliate Disclosure')._ 26 | 27 |
28 | 29 | --- 30 | 31 | ## General Wellness and Immune Stack 32 | 33 | #### Taken Daily: 34 | 35 | **Daily Multivitamin**: mindbodygreen Multivitamin+, 2 capsules/day -- Buy: [[](https://www.quantifiedbob.com/go/thorne-vitamin-d-k2-liquid-az/)] (see [CHANGELOG](CHANGELOG.md)) 36 | 37 | **Vitamin D3/K2**: Thorne Vitamin D/K2 Liquid, 0-2,000 IU (summer) -- Buy: [[Amazon](https://www.quantifiedbob.com/go/thorne-vitamin-d-k2-liquid-az/)] 38 | 39 | **Vitamin C**: LiveOn Laboratories Lypo-Spheric Vitamin C, 1 packet/1,000 mg/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/lypo-spheric-vitamin-c-az/)] and/or Viva Naturals Vitamin C, 1,000 mg/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/viva-naturals-vitamin-c-az/)] 40 | 41 | **Alpha Lipoic Acid**: Doctor's Best Alpha-Lipoic Acid 600, 600mg/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/doctors-best-alpha-lipoic-acid-az/)] 42 | 43 | **Omega-3 Fish Oil**: Nordic Naturals, Ultimate Omega, 5120mg total (EPA+DHA)/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/nordic-naturals-ultimate-omega-az/)] 44 | 45 |
46 | 47 | #### Taken as Needed: 48 | 49 | **n/a** 50 | 51 | 52 |
53 | 54 | [back to top](#my-current-supplement-stack) 55 | 56 |
57 | 58 | --- 59 | 60 | ## Strength and Fitness Stack 61 | 62 | #### Taken Daily: 63 | 64 | **Whey Protein**: Levels Grass-fed Whey Protein, 25-50g/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/levels-grass-fed-whey-protein-az/)] 65 | 66 | **Collagen Peptides**: Vital Proteins Collagen Peptides, 20g/day -- Buy [[Amazon](https://www.quantifiedbob.com/go/vital-proteins-collagen-peptides-az/)] 67 | 68 | **Creatine Monohydrate**: Bulk Supplements Creatine Monohydrate (Micronized), 5g/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/bulk-supplements-creatine-monohydrate-az/)] 69 | 70 | **Essential Amino Acids (EAAs)**: TrueNutrition EAA Powder (Instantized Powder), 10g/day (added to intra-workout drink on training days) -- Buy: [[Amazon](https://www.quantifiedbob.com/go/true-nutrition-az/)] 71 | 72 | **Electrolytes**: LMNT, 1/2 satchet/day (sometimes added to intra-workout drink on training days) -- Buy: [[Amazon](https://www.quantifiedbob.com/go/lmnt-amz/)] 73 | 74 | **Digestive Enzymes**: BiOptimizers MassZymes, 3-6 capsules/day, taken with high protein meals -- Buy: [[BiOptimizers](https://www.quantifiedbob.com/go/bioptimizers/)] (use code **QUANTIFIEDBOB** to save!) [[Amazon](https://www.quantifiedbob.com/go/bioptimizers-masszymes-az/)] 75 | 76 | **Beta-Alanine**: Bulk Supplements Beta-Alanine, 3g pre-workout -- Buy: [[Amazon](https://www.quantifiedbob.com/go/bulk-supplements-beta-alanine-az/)] 77 | 78 | 79 |
80 | 81 | #### Taken as Needed: 82 | 83 | **Vasodilators**: Beet Root Powder, L-Arginine, Niacin (Vitamin B3) (taken prior to exercise, sauna) 84 | 85 |
86 | 87 | [back to top](#my-current-supplement-stack) 88 | 89 |
90 | 91 | --- 92 | 93 | ## Recovery and Detox Stack 94 | 95 | #### Taken Daily: 96 | 97 | **Peptides**: Tessamorelin, 60-day cycle -- [[Limitless Life](https://www.quantifiedbob.com/go/limitless-life/)] (save 15% w/code **QUANTIFIEDBOB**!) 98 | 99 | **N-Acetyl Cysteine (NAC)**: NOW NAC 600mg, 1800 mg/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/now-nac-az/)] 100 | 101 | **L-Glutamine**: Bulk Supplements L-Glutamine Powder, 5g/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/bulk-supplements-l-glutamine-az/)] 102 | 103 | **Greens Powder**: Amazing Grass Greens Blend, 8g/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/amazing-grass/)] 104 | 105 |
106 | 107 | #### Taken as Needed: 108 | 109 | **Molecular Hydrogen**: Vital Reaction, 2-3 tablets -- Buy: [[Vital Reaction](https://quantifiedbob.com/go/vital-reaction)] (use code **QUANTIFIEDBOB** to save 10%!) 110 | 111 | **Activated Charcoal**: Nature' Way Activated Charcoal, 2-4 capsules -- Buy: [[Amazon (USA)](https://www.quantifiedbob.com/go/natures-way-activated-charcoal-az/)] 112 | 113 |
114 | 115 | [back to top](#my-current-supplement-stack) 116 | 117 |
118 | 119 | --- 120 | 121 | ## Longevity Stack 122 | 123 | #### Taken Daily: 124 | 125 | **Senolytic**: Qualia Senolytic, 2 days each month (6 capsules/day) -- Buy: [[Neurohacker](https://www.quantifiedbob.com/go/qualia-senolytic/)] (save 15% w/code **QUANTIFIEDBOB**!) [[Amazon](https://www.quantifiedbob.com/go/qualia-senolytic-az/)] 126 | 127 | **Systemic Enzymes**: ProOneZyme Systemic Enzymes, 4-8 capsules/daily (empty stomach) -- Buy: [[Amazon](https://www.quantifiedbob.com/go/proonezyme-systemic-enzymes-az/)] 128 | 129 |
130 | 131 | #### Taken as Needed: 132 | 133 | **Nitric Oxide**: N1O1 Nitric Oxide Releasing Lozenges, 1 lozenge, 2x/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/n1o1-nitric-oxide-az/)] 134 | 135 |
136 | 137 | [back to top](#my-current-supplement-stack) 138 | 139 |
140 | 141 | --- 142 | 143 | ## Cognitive Stack 144 | 145 | #### Taken Daily: 146 | 147 | **Caffeine**: Bulletproof Coffee, 1-2 cups in the morning -- Buy: [[Bulletproof](https://www.quantifiedbob.com/go/bulletproof/)] 148 | 149 | **L-Theanine**: SymNutrition L-Theanine, 200 mg/day (taken w/ coffee) -- Buy: [[Amazon](https://www.quantifiedbob.com/go/symnutrition-l-theanine-az/)] 150 | 151 | **MCT Oil**: Bulletproof Brain Octane, 1tbsp (taken w/coffee) -- Buy: [[Bulletproof](https://www.quantifiedbob.com/go/bulletproof/)] 152 | 153 | 154 |
155 | 156 | #### Taken as Needed: 157 | 158 | **Nootropics**: 159 | 160 | **Ketone Esters**: KetoneAid -- Buy: [[KetoneAid](https://quantifiedbob.com/go/ketoneaid/)] (use code **QUANTIFIEDBOB** for free shipping!) 161 | 162 | Troscriptions Blue Cannatine / Just Blue, 1 troche -- Buy: [[Troscriptions](https://www.quantifiedbob.com/go/troscriptions/)] (save 10% w/ code **QUANTIFIEDBOB**!) 163 | 164 | Lucy Nicotine Gum, 1-2mg (no more than 1-2x/week) -- Buy: [[Lucy](https://www.quantifiedbob.com/go/lucy/)] (save 10% w/code **QUANTIFIEDBOB**!) 165 | 166 | 167 | 168 |
169 | 170 | [back to top](#my-current-supplement-stack) 171 | 172 |
173 | 174 | --- 175 | 176 | ## Sleep Stack 177 | 178 | #### Taken Daily: 179 | 180 | **Magnesium Complex**: BiOptimizers Magnesium Breakthrough, 1-2g -- Buy: [[BiOptimizers](https://www.quantifiedbob.com/go/bioptimizers/)] (use code **QUANTIFIEDBOB** to save!) [[Amazon](https://www.quantifiedbob.com/go/bioptimizers-magnesium-breakthrough-az/)] 181 | 182 | 183 |
184 | 185 | #### Taken as Needed: 186 | 187 | **Glycine**: Bulk Supplements Glycine Powder, 3g prior to bed -- Buy: [[Amazon](https://www.quantifiedbob.com/go/bulk-supplements-glycine-powder-az/)] 188 | 189 |
190 | 191 | [back to top](#my-current-supplement-stack) 192 | 193 |
194 | 195 | --- 196 | 197 | ## Stress Stack 198 | 199 | ### Taken Daily 200 | 201 | **Probiotic**: Omni-Biotic (Stress Release / Balance), 1-2 sachets/day -- Buy: [[Amazon](https://www.quantifiedbob.com/go/omni-biotic-az/)] 202 | 203 | 204 | #### Taken as Needed: 205 | 206 | **Chaga**: Sayan Siberian Chaga Chunks (to make home-brewed chaga tea) -- Buy: [[Amazon](https://www.quantifiedbob.com/go/sayan-chaga-chunks-az/)] 207 | 208 | 209 |
210 | 211 | [back to top](#my-current-supplement-stack) 212 | 213 |
214 | 215 | --- 216 | 217 | ## Google Sheet Version of My Supplement Stack! 218 | 219 | I have also created [a more detailed Google spreadsheet you can access here](https://docs.google.com/spreadsheets/d/10pZ_fXmDuoJZi0YbHA9u9ib2lUqN6qEF3DC1WfePzbM/edit?usp=sharing). 220 | 221 | [![My Supplement Stack - Google Sheet version](images/my-supplement-stack-google-sheet.png)](https://docs.google.com/spreadsheets/d/10pZ_fXmDuoJZi0YbHA9u9ib2lUqN6qEF3DC1WfePzbM/edit?usp=sharing) 222 | 223 |
224 | 225 | [back to top](#my-current-supplement-stack) 226 | 227 |
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