My Regimen of 150 Supplements (June 12 2023)

Created for Me

Let me start by saying that this is MY personal health regimen. It was made for me, and only me. I created it by using SelfDecode to look at my genetic predispositions, experimenting with the recommendations, and doing my own research and tests to find what works best for my body.

I am clearly pushing the boundaries on what is normal, and perhaps even what is optimal. But I like to push the boundaries.

I always suggest that you follow a health regimen personalized for you. For that, I recommend SelfDecode, which tells you what the top recommended lifestyle and supplements are for your unique DNA.

For most people, I would recommend 5-10 supplements or a formula that contains the necessary ingredients. However, this is my profession and I’ve been taking and researching dietary supplements for the past 20 years, so I am quite more advanced in this area.

Admittedly, my regimen is pretty intense. I do take around 150 different supplemental ingredients a day, in the form of shakes and pills. Over the long term, I might cut back on the number of supplements. It will depend on what it takes to get all my labs and my personal goals in the optimal range – and if I get any negative side effects from taking so many supplements.

Criteria to Make It In My Regimen

To get in my regimen, it has to comply with at least 1/6 and usually all of the requirements here:

1. Placebo controlled trial showing effectiveness for one of my goals
2. Noticeable, positive effect in a mega-dosing experiment
3. Noticeable & positive change in a biomarker I want to improve
4. Benefit more than 1 goal of mine i.e. can’t just benefit one specific thing (Pleiotropic)
5. No significantly harmful side effects or long-term risks
6. Good DNA fit – Improves biochemical or genetic pathway that is of particular interest to me

I want to be clear that I am not recommending megadosing experiments to the lay user, and that I am aware they do contain some risk. SelfDecode was created so that you don’t have to mega dose and you will have the knowledge about what to do to improve your health the most.

My Health Goals

In order for a supplement or lifestyle habit to be included in my regimen, it must go toward achieving some of my health goals:

1. Longevity – 120+
2. Health Span & Disease prevention (Cardiovascular disease, Cancer, Dementia, Kidney Disease, etc…) – prevent disease until 100.
3. Mood (high baseline happiness, no anxieties or fears, mentally & stress resilient, stable mood)
4. Energy, Wakefulness, Stamina, Motivation, Drive
5. Cognitive function (Focus/Attention, Working memory, Information processing, Verbal fluency, Long Term Memory, Creativity)
6. Immunity – to not get sick…(preventing infections, functioning well during infections, getting over them quickly)
7. Beauty: Hair, Skin, Nails, Teeth
8. Body composition (high muscle mass, low fat mass, 6 pack, etc..) & Strength
9. Great Sleep every night
10. Gut health
11. No Pain (no aches or pains, rapid recovery from exercise, injuries, etc..)
12. Metabolic Health (never feeling hungry, while staying lean)
13. Empathy, Extraversion (when desired) & Social Intelligence

Tracking my Labs

It’s very important to track labs when taking supplements to make sure that you not only feel better but also things are working better “under the hood”.

A lot of supplements I take are there to enhance my lab values.

See this post: Measuring My Health: Lab Tests & Data Points I Track

The Supplements and Drugs I Take (Date: Sept 9 2023)

1. Nutritional Yeast (30g)
2. Allulose (5g) X2
3. Lecithin (6g)
4. Creatine (5g)
5. Psyllium Husk Fiber (4g)
6. Acacia Fiber (4g)
7. Modified Citrus Pectin Fiber (4g)
8. Potassium Citrate (1.5g) X2
9. Cinnamon (3g)
10. Beta Alanine (1.5g) X2
11. Glutamine (1.5g) X2
12. Glucomannan Fiber
13. Cardamom (2g)
14. Ornithine (1g)
15. AAKG (1g)
16. Xylo-Oligosaccharides Fiber (500mg)
17. Pyroglutamate (500mg)
18. Vitamin K2 (1.5mg)
19. Molybdenum (33mcg)
20. Green Tea (2.5g)
21. Yerba Mate Tea
22. N Acetyl Glucosamine (500mg)
23. Pregnenolone (35mg)
24. Riboflavin (25mg)
25. B5 (25mg)
26. B6/P5P (25mg)
27. B12/Methylcobalamin (200mcg)
28. Fish oil (1g Enteric coated – 350mg EPA, 250mg DHA)
29. Kelp (500mg – 270mcg iodine)
30. DHEA (25mg)
31. Vitamin C (Slow Release – 500mg) X2
32. Allithiamine (50mg)
33. Ergothioneine (5mg)
34. Oyster mushroom (250mg)
35. Shiitake (250mg)
36. Butyrate (Delayed Release – 200mg)
37. Paraxanthine (100mg)
38. Green Coffee Extract (200mg)
39. Forskolin (50mg)
40. NMN (250mg)
41. Quercetin (85mg)
42. Resveratrol (75mg)
43. Longvida Curcumin (500mg)
44. Oroxylin A (100mg)
45. Nobiletin (250mg)
46. Blueberry Extract (500mg)
47. Avena Sativa extract (430mg 0.2% isovitexin)
48. PQQ (20mg)
49. MitoQ (5mg)
50. Ubiquinol (200mg)
51. Thyroid glandular (40mg)
52. Acetylcarnitine (500mg)
53. Tocotrienols (50mg)
54. Lion’s Mane (8:1 – 500mg)
55. Shilajit (250mg)
56. Jiaogolan (12:1 – 250mg)
57. Ecklonia Cava extract (80:1 53mg)
58. Spermidine (1.2mg – 1g chlorella)
59. Jos Resistant Starch (20g fiber)
60. Whey (15g)
61. Carob (10g)
62. Inositol (2g)
63. TMG (500mg) X3
64. Pyroglutamic acid (500mg)
65. Chocamine (200mg)
66. Methylfolate (1mg) X2
67. Brown Seaweed (Fucoxanthin & Punicic acid)
68. Ecklonia Cava extract (80:1 53mg)
69. American Ginseng (500mg)
70. Astragaloside IV (50mg)
71. Emoxypine (125mg)
72. Cordyceps (10:1 – 250mg)
73. Royal Jelly (3:1 – 500mg)
74. Krill Oil (2g)
75. NADH (20mg)
76. Borage oil (1g – 240mg GLA) X3
77. Green Tea Extract (400mg GTE – 50% EGCG)
78. Schisandra (250mg, 3% Schisandrins)
79. NAC (600mg) X2
80. Glucosamine Sulfate (750mg) X2
81. Black Currant Oil (1g – 104mg ALA, 140mg GLA)
82. Chlorella (3g)
83. Glycine (3g) X4
84. Ribose (3g)
85. Taurine (500mg) X3
86. Activated Charcoal (5g)
87. Magnesium (200mg) X2
88. Calcium (125mg) X2
89. 5HTP (100mg)
90. Rhodiola (400mg)
91. Theanine (100mg)
92. Bacopa (bacognize) (120mg)
93. Ashwagandha (300mg)
94. Lithium (5mg)
95. Honokiol (50mg)
96. Niacin (500mg) X3
97. Potassium bicarbonate (500mg)
98. Theracurcumin (30mg)
99. TUDCA (250mg) X2
100. Ubiquinol (100mg) X2
101. HMB (1g) X3
102. Ca AKG (500mg) X4
103. Tryptophan (500mg) X3
104. L Reuteri (2.5 billion CFU – NCIMB 30242) X2
105. B Coagulans (2B CFU – MTCC 5856) X2
106. B Longum (10B CFU –  BB536) X2
107. B Lactis (10B CFU – HN019) X2
108. L Plantarum (TWK10, 10B CFU)
109. L Rhamnosus GG (5B CFU – Swanson)
110. Clostridia Butyricum (Pendulum 15M AFU, AOR – 1.2M CFU – also Enterococcus Faecium 36M CFU)
111. B Subtilis (AOR 1.2M CFU, DE111 – probiotic duo) X2
112. Flax oil (2g – 1000mg ALA) X3
113. Astaxanthin (8mg)
114. Sulforaphane (350mg, 10% Sulforaphane) X2
115. Propolis (5:1 – 300mg)
116. Spirulina (3g)
117. Beta Caryophyllene (250mg Piper Nigum, 6% Beta Caryophyllene)
118. Reishi/Gonderic acids (100mg, 9% Ganoderic acids)
119. Apigenin (25mg)
120. Curcumin95 (500mg)
121. Uridine Monophosphate (300mg)
122. Black Seed/Thymoquinone (200mg, 10% Thymoquinone)
123. Fucoidan (300mg 70% Fucoidan) – rotate with Reishi
124. Boron (3mg) + Broccoli Powder (350mg)
125. Thymus (250mg)
126. Spleen (200mg)
127. Lycopene (15mg)
128. Betaine HCL (650mg)
129. Pepsin (250k FCC)
130. Gentian root (20mg)
131. Pancreatin (10X, 200mg)
132. Hyaluronic Acid (100mg)
133. Melatonin (0.3–5mg)
134. Poria (500mg)
135. Clove
136. Tart cherry extract
137. Chamomile
138. Apple cider vinegar
139. Fennel
140. Saffron
141. Sodium Bicarbonate
142. Lysine
143. Proline
144. Leucine
145. Serine
146. Guggul
147. Olive leaf extract
148. Copper
149. Tyrosol + Salidroside
150. Tyrosine
151. Bacopa (55% Baccosides)
152. Bacopa: Ebelin Lactones
153. Hypothalamus glandular
154. Pituitary glandular
155. Boswellia

Pharmaceuticals/Drugs:

1. Ezetimibe (10mg)
2. Meclizine (25mg) 2X/wk
3. Bempedoic Acid (180) 2X/wk
4. Metformin (500mg SR) 2X/wk
5. Rapamycin – 2mg 1X/2 wks
6. PCSK9i (Repatha) – 1X/mo
7. LSD – 100mcg – 1X/wk
8. Ketamine (20mg) – 1X/wk

My Regimen (as of June 12 2023)

Since 2015, I would say that there are about 15 supplements that I’ve been pretty consistent with, and that number has slowly increased over time.

Since 2022, I’ve decided that I’m going to take my health to the next level. I decided to make a regimen and stick with it very strictly – i.e. take all of my supplements almost every day, unless there is a specific reason not to, in which case I will mention that it’s not daily.

In order to be motivated to take everything, I wrote down a list of reasons for each thing that I take. That will be released in a future installment. Sign up here to access more details about each item in my regimen.

I consistently add or subtract items to my regimen or change the dosing. Changes are made based on changing goals, lab tests, new information, potential side effects, etc…

For example, I’ve been taking berberine on and off for many years but have recently excluded it. I’ve recently started exercising more and found that it has caused muscle pain, which didn’t occur significantly with less exercise.

Morning Shake (Around 1 hr after awakening, before breakfast):

1. 30g Nutritional Yeast (13g protein, 7g fiber)
2. 5g Allulose
3. 5g Trehalose
4. 3g Glycine
5. 3g Lecithin
6. 2.5g Creatine
7. 2g Psyllium Husk Fiber
8. 2g Acacia Fiber
9. 2g Modified Citrus Pectin Fiber
10. 1.5g Potassium Citrate
11. 1.5g Cinnamon
12. 1.5g Beta Alanine
13. 1.5g Glutamine
14. 1g Glucomannan Fiber
15. 1g Cardamom
16. 1g HMB
17. 1g Ornithine
18. 1g AAKG
19. 500mg Xylo-Oligosaccharides Fiber
20. 500mg Trimethylglycine (TMG)
21. 500mg Tryptophan
22. 500mg Taurine
23. 500mg Pyroglutamate
24. 100mg Niacin
25. 25mg Pregnenolone
26. 2mg Lithium Orotate
27. 1.5mg Vitamin K2
28. 1mg Methylfolate
29. 33mcg Molybdenum
30. 10B CFU B Longum

= 69g/serving

+ 25g of raw honey

(25g protein, 12g fiber) 

***Breakfast Stack***

1. 1-2 cups Green Tea (2.5g) or Yerba Mate Tea
2. 2 Magnesium Gummies (166mg)
3. 1/2 Calcium chewable (125mg)
4. 1 N Acetyl Glucosamine (500mg)
5. 1 Pregnenolone (10mg)
6. 1 B Complex (B25) – (B1 25mg, B2 25mg, B3 25mg, B5 100mg, B6/P5P 35mg, B7/Biotin 300mcg, B9/Methylfolate 400mcg, B12/Methylcobalamin 100mcg) – 7 ingredients
7. 1 Biotin (5mg)
8. 1 Fish oil (1g Enteric coated – 350mg EPA, 250mg DHA)
9. 1 Niacin (Waxy Slow Release – 500mg)
10. 1 Niacin (instant release – 250mg)
11. 1 L Reuteri (2.5 billion CFU – NCIMB 30242)
12. 1 B Coagulans (2B CFU – MTCC 5856)
13. 1 B Longum (10B CFU –  BB536)
14. 1 L Rhamnosus GG (5B CFU – Swanson)
15. 1 L Plantarum (TWK10, 10B CFU)
16. 1 Clostridia Butyricum (15M AFU, AOR – 1.2M CFU – also Enterococcus Faecium 36M CFU)
17. 1 B Subtilis (AOR 1.2M CFU, DE111 – probiotic duo)
18. 1 Kelp (500mg – 270mcg iodine)
19. 1 DHEA (25mg)
20. 1 Vitamin C (Slow Release – 500mg)
21. 1 Allithiamine (50mg)
22. 1 Ergothioneine (5mg) + (250mg Oyster mushroom, 250mg Shiitake) – 2 ingredients
23. 1 Butyrate (Delayed Release – 200mg)
24. 1 NAC (600mg)
25. 1 Burn IQ (Paraxanthine-100mg, Green Coffee Extract-200mg, N-Acetyl-L-Carnitine, 200mg, Forskolin-50mg, Phenylcapsaicin – 20mg, Hup A – 10mcg) – 6 ingredients
26. 1 NMN (175mg) + Quercetin (85mg) + Resveratrol (50mg) – 3 ingredients
27. 1 Longvida Curcumin (500mg)
28. 1 Oroxylin A (100mg)
29. 1 Nobiletin (250mg)
30. 1 Blueberry Extract (500mg)
31. 1 Avena Sativa extract (430mg 0.2% isovitexin)
32. 1 PQQ (20mg)
33. 1 MitoQ (5mg)
34. 1 Ubiquinol (200mg)
35. 1 TUDCA (250mg)
36. 1 Glucosamine Sulfate (750mg)
37. 1 Thyroid glandular (40mg)
38. 1 Ca AKG (300mg)
39. 2 Flax oil (2g – 50% ALA)
40. 1 Borage oil (1g – 240mg GLA)
41. 1 Acetylcarnitine (500mg)
42. 1 Tocotrienols (50mg) – every other day
43. 1 Lion’s Mane (8:1 – 500mg)
44. 1 Shilajit (250mg)
45. 1 Jiaogolan (12:1 – 250mg)
46. 1 Panax Ginseng (250mg 4% ginsenosides)
47. 1 Sulforaphane (350mg, 10% Sulforaphane)
48. 2 Gasex
49. 1 Betaine HCL (650mg) + Pepsin (250k FCC) + Gentian root (20mg)
50. 1 Pancreatin (10X, 200mg)
51. 1 Spermidine (1.2mg – 1g chlorella)
52. 1 Bempedoic Acid (180mg) – 2X/wk
53. 1 Metformin (500mg SR) – 2X/wk

Afternoon Shake (2PM):

1. 20g Jos Resistant Starch (12g fiber)
2. 15g Whey (10.4g protein, 1g fiber)
3. 10g Carob (4g fiber, 1g protein)
4. 5g Allulose
5. 5g Trehalose
6. 3g Glycine
7. 3g Sunflower Lecithin
8. 2.5g Creatine
9. 2g Psyllium Husk Fiber
10. 2g Modified Citrus Pectin Fiber
11. 2g Inositol
12. 1.5g Potassium citrate
13. 1.5g Cinnamon
14. 1.5g Glutamine
15. 1.5g Beta-alanine
16. 1g HMB
17. 1g AAKG
18. 500mg TMG
19. 500mg Tryptophan
20. 500mg Taurine
21. 500mg Pyroglutamic acid
22. 200mg Chocamine
23. 100mg Niacin
24. 17mg Resveratrol
25. 17mg Chrysin
26. 10mg Pterostilbene
27. 10mg Genistein + 10mg Daidzein
28. 10mg Fisetin
29. 10mg Luteolin
30. 1mg Methylfolate

79g/serving

+25g raw honey

(22.5g protein, 24g of fiber)

Afternoon Stack

These will all go in morning stack if not here.

1. 2 Krill oil (2g) – basic, was evening
2. 2 Flax oil (2g – 50% ALA)
3. 1 Brown Seaweed (Fucoxanthin & Punicic acid) – was morning
4. 1 Ecklonia Cava extract (80:1 53mg) – was morning
5. 1 American Ginseng (500mg) – was morning
6. 1 Astragaloside IV (50mg) – was morning
7. 1 Emoxypine (125mg) – was morning
8. 1 Cordyceps (10:1 – 250mg) – was morning
9. 1 Royal Jelly (3:1 – 500mg) – was morning
10. 1 Niacin Waxy (500mg) – was morning
11. 1 NADH (20mg) – was morning
12. 1 Borage oil (1g – 240mg GLA) – was morning
13. 1 Green Tea Extract (400mg GTE – 50% EGCG) – was evening
14. 1 Schisandra (250mg, 3% Schisandrins) – was evening
15. 1 Glucosamine Sulfate (500mg)
16. 1 Clostridia Butyricum (15M AFU)
17. 1 Black Currant Oil (1g – 104mg ALA, 140mg GLA) – don’t rebuy

Activated Charcoal Drink (Optional – 4-5PM): 

• 5g Activated Charcoal
• 3g Chlorella (2g protein)
• 3g Glycine
• 3g Ribose – until I finish
• 1g Ashitaba – until I finish
• 500mg Taurine
• 15ML Lactulose

5g protein

***Dinner Stack***

1. 3 gummy Magnesium (250mg)
2. 1/2 Calcium chewable (125mg)
3. 1 Jo’s Mood Daily (50mg 5HTP, 200mg Rhodiola, 50mg Theanine, 60mg Bacopa, 60mg Ashwagandha, 2.5mg Lithium, 25mg Honokiol) – 7 ingredients – basic
4. 1 Niacin 50mg – basic
5. 1 Potassium bicarbonate (500mg) – basic
6. 1 Ezetimibe (10mg) – basic
7. 1 Theracurcumin (30mg) – basic
8. 1 TUDCA (250mg) – basic
9. 1 Ubiquinol (100mg) – basic
10. 1 HMB (1g) – basic
11. 1 Ca AKG (300mg) – basic
12. 1 Tryptophan (500mg) – basic
13. 1 L Reuteri (2.5 billion CFU – NCIMB 30242) – basic
14. 1 B Coagulans (2B CFU – MTCC 5856) – basic
15. 1 B Longum (10B CFU –  BB536) – basic
16. 1 B Lactis (10B CFU – HN019) – basic
17. 1 Clostridia Butyricum (AOR – 1.2M CFU – also Enterococcus Faecium 36M CFU) – basic
18. 1 B Subtilis (AOR 1.2M CFU, DE111 – probiotic duo) – basic
19. 2 Flax oil (2g – 50% ALA) – basic
20. 1 Astaxanthin (8mg) – basic
21. 1 Sulforaphane (350mg, 10% Sulforaphane)  – basic
22. 1 Propolis (5:1 – 300mg) – basic
23. 6 Spirulina (3g) – basic
24. 1 Beta Caryophyllene (250mg Piper Nigum, 6% Beta Caryophyllene) – basic
25. 1 Reishi/Gonderic acids (100mg, 9% Ganoderic acids)
26. 1 Apigenin (50mg)
27. 1 Curcumin95 (500mg)
28. 1 Uridine Monophosphate (300mg)
29. 1 Black Seed/Thymoquinone (200mg, 10% Thymoquinone)
30. 1 Fucoidan (300mg 70% Fucoidan) – rotate with Reishi
31. 1 Boron (3mg) + Broccoli Powder (350mg)
32. 1 Lycopene (15mg)
33. 1 Borage oil (1g – 240mg GLA)
34. 1 NAC (600mg)
35. 1 Vitamin C (Slow Release – 500mg)
36. 2 Gasex
37. 1 Spleen (200mg)
38. 1 Thymus (250mg)
39. 1 Betaine HCL (650mg) + Pepsin (250k FCC) + Gentian root (20mg)
40. 1 Pancreatin (10X, 200mg)
41. 1 Hyaluronic Acid (100mg)

Dinner Drink:

1. 3g Chlorella (2g protein)
2. 3g Glycine
3. 3g Ribose – until I finish
4. 3g Keto BHB – until I finish
5. 2g Magnesium L Threonate or Glycinate
6. 1g Ashitaba – until I finish
7. 500mg Taurine
8. 250mg Agmatine
9. 15ML Lactulose

Sleep Stack (Optional):

If I feel there is a need.

1. Chamomile Tea
2. Melatonin (0.3–5mg)
3. Poria (500mrg)
4. Meclizine (25mg)

Other

1. Rapamycin – 2mg every other week
2. PCSK9i (Repatha) 1X/month
3. LSD – 100mcg 1X/wk
4. Low dose Ketamine 1X/wk

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