My complete daily system — body composition, hormones, nutrition, supplementation, training, and recovery. Everything I actually do.
I've spent $10,000+ hiring professional coaches, used myself as a willing guinea pig for every supplement on this page, and logged somewhere around 10,000 hours going down this rabbit hole. I am still, technically, not a professional. This is not medical advice — do your own research and talk to your doctor before adopting any of this, especially the prescription stuff.
Hormones & Prescriptions
Four protocols under physician supervision. These are therapeutic doses — not performance-enhancing doses.
For context, a typical bodybuilder cycle runs 3–10× this amount. This is a therapeutic replacement dose — not a performance enhancement protocol.
Nicotinamide adenine dinucleotide. Supports cellular energy production, DNA repair, and mitochondrial function.
A 5α-reductase inhibitor: it blocks the conversion of testosterone to DHT, the androgen behind male pattern hair loss. This is a low dose — the standard hair dose is 1mg.
Low-dose oral minoxidil — it replaced the topical I used to apply each morning. It started life as a blood-pressure drug; the hair growth was the side effect that became the use. Prescribed off-label.
Daily Nutrition
Intermittent fasting until 10:30am. Fasted morning supplements before the first meal. Three bowls at 10 oz raw protein each. All cooked in olive oil — the whole avocado in Meal 1 is the only other added fat. Black beans dropped from Meal 3 and strained and rinsed before cooking everywhere else — trialing for gas and bloating. Weight trend reviewed every Monday; calories adjusted 150–200 if the trend moves more than 1 lb/wk for two weeks.
| Collagen Peptides | 10–15g in water |
| Creatine | 5g |
| Wizard Sciences C8 C60 | 1–2 teaspoons |
| LMNT Electrolytes | One packet |
Daily Targets
Supplement Stack
Broken out by timing. Morning fasted supplements are covered under nutrition above.
| Revive MD Heart | Cardiovascular support — CoQ10, Arjuna bark, olive leaf extract |
| Pure Encapsulations B Complex Plus | Methylated B vitamins |
| Fish Oil | Omega-3 fatty acids |
| Pure Encapsulations Vitamin C | Collagen synthesis and immune support |
| ProdromeNEURO | Omega-3 plasmalogens for brain and nerve performance |
| ProdromeGLIA | Omega-9 plasmalogens for calm and focus |
| Huel Daily Greens | 91 vitamins, minerals, adaptogens, mushroom blend, dairy-free probiotics — in water |
| Magnesium Glycinate | Sleep quality and muscle recovery |
| Vitamin D3 + K2 + Iodine | Bone health, immune regulation, testosterone support, and thyroid function |
Training
Every day is a training day — lifting, pickleball, or both. Plus daily low-intensity movement. Consistency over intensity.
Push/pull day twice per week. Leg day once per week.
3–4 sessions per week, 1.5–2.5 hours per session.
180°F, 15 minutes. 4–5 times per week, typically in the evening.
55°F, 3–5 minutes. Daily — every single morning.
Morning Routine
Every morning before the first meal or meeting.
55°F for 3–5 minutes. Norepinephrine release, mental sharpness, and accelerated recovery.
Collagen peptides, creatine, Wizard Sciences C8 C60, LMNT electrolytes — all in water.
Vitamin C serum, eye patches.
20 minutes with sunglasses on. Run both protocols simultaneously — efficient and effective.
Recovery
Recovery isn't passive. It's a set of deliberate protocols run on a daily cadence.
Nightly tracking targeting a 90+ sleep score. Bedtime target: 10:00–10:30pm.
55°F for 3–5 minutes. Primary mechanism: norepinephrine release. Secondary: full-body recovery reset.
180°F for 15 minutes, 4–5 times per week. Cardiovascular health, heat shock proteins, and sleep optimization.
Magnesium glycinate and D3+K2+Iodine timed before bed to support deep sleep and overnight recovery.
Talking to friends and family 2–3 times per week, not just texting. Mental health drives everything else — sleep quality, training motivation, decision-making. This one is non-negotiable.