This is my baseline, year round supplement stack focused on general health, longevity, and performance. I figure I’d share with the community. I also run a separate sleep stack, Gut health and a PED support stack when applicable, but everything below is what I consider foundational and evidence backed. 1.Creatine Monohydrate Benefits: • Strength and power output • Cognitive support • ATP buffering • Neuroprotection Dosage: 6 g daily 2. Fiber Powder (Psyllium Seed) Benefits: • Gut health and motility • LDL cholesterol reduction • Improved glucose control Dosage: 6 g daily 3. Omega-3 Fish Oil Benefits: • Anti-inflammatory support • Lipid profile optimization • Brain and cardiovascular health Dosage: • EPA: 2,760 mg • DHA: 1,240 mg 4. Vitamin D3 + K2 (MK-7) Benefits: • Bone health • Immune function • Proper calcium handling and cardiovascular support Dosage: Vitamin D3: 5,000 IU Vitamin K2 (MK-7): 180 mcg 5. BioActive B-Complex Benefits: • Energy metabolism • Methylation support • Homocysteine regulation • Cognitive and nervous system function Dosage: ½ serving (1 capsule) 6. Lutein + Zeaxanthin Benefits: • Eye and retinal health • Blue-light protection • Reduced oxidative stress • Long-term visual longevity Dosage: Lutein: 20 mg Zeaxanthin: 4 mg 7. Astaxanthin Benefits: • Mitochondrial and membrane level antioxidant • Supports skin, eyes, joints, heart, and brain Dosage: 12 mg daily 8. Magnesium Glycinate Benefits: • Improved sleep quality • Parasympathetic nervous system support • Muscle relaxation and recovery Dosage: 400 mg nightly Any questions drop them below and if anyone is interested in my sleep stack, PED stack or gut health stack lmk and I can make a post about them!

Methylene blue is one of the most unusual therapeutic molecules in medicine because it behaves like a living sensor inside the body. It changes color depending on its electron state, donates and accepts electrons depending on mitochondrial demand, bypasses damaged respiratory complexes, and flows directly into the bloodstream, nervous system, and organs as a redox-active dye. While people know it turns urine blue, they rarely understand why that color appears, why the duration changes, and how those changes can reveal meaningful information about mitochondrial efficiency, liver and kidney function, and global redox tone. The truth is that the color shift is not just a cosmetic effect; it is a visible expression of the electron flow inside your cells. The speed at which urine returns to its normal yellow color becomes a rough, experiential marker of how well your body’s redox machinery is cycling. To understand this, the first step is recognizing that methylene blue exists in two major states: its oxidized form (bright blue) and its reduced form, leucomethylene blue, which is colorless. These two forms constantly convert into one another based on the availability of electrons. When methylene blue accepts electrons, it becomes colorless. When it donates electrons, it becomes blue again. This redox cycling is what makes methylene blue so therapeutically valuable it acts like a smart shuttle that smooths out problems in the electron transport chain, especially when complex I or III are underperforming. When mitochondria are stressed, over-reduced, under-fueled, oxidatively burdened, or deprived of NAD+, methylene blue helps buffer the system by accepting excess electrons or donating needed electrons. It reduces oxidative stress, stabilizes the flow of energy, and helps maintain membrane potential. But because it is also a dye, these internal dynamics show up externally, especially in urine. The moment methylene blue enters the bloodstream, the body begins metabolizing it in the liver, reducing it, cycling it, moving it into tissues, and eventually clearing it through the kidneys. The exact hue you see in the toilet depends on two things: how much of the molecule remains in its oxidized blue form versus its reduced colorless form, and how concentrated your urine is. Dark, heavily oxidized methylene blue produces a vivid blue-green color. When most of the MB is reduced and colorless, urine appears normal or lightly tinted. This is why two people taking the same dose can see dramatically different colors. The real insight emerges when you track how long the color lasts.

Mitochondria are like cities within your cells each one packed with tiny power plants called cristae that convert oxygen and nutrients into energy. The denser and more intricately folded these cristae are, the more “real estate” your cell has for building ATP, the energy currency that runs everything from muscle contractions to hormone synthesis. A new human biopsy study found that after just eight weeks of high-intensity interval training, men with type 2 diabetes increased the density of their mitochondrial cristae by about seven percent. That’s not just more mitochondria it’s better mitochondria. The architecture itself became more efficient, which means their cells could produce more power per organelle. To visualize this, think of a wind farm. You can either add more turbines or improve the design of each blade so that every gust of wind generates more energy. HIIT acts like an engineer who sharpens the blades it triggers proteins such as OPA1, MICOS, and ATP-synthase dimers to fold the inner mitochondrial membrane into tighter, more efficient layers. These folds pack in more electron-transport chains, allowing smoother electron flow and higher ATP output. In people with insulin resistance, this remodeling ability (plasticity) remains intact; it’s just under-signaled. HIIT provides the metabolic stress that wakes it up, teaching the muscle to run on oxygen again instead of depending on inefficient glycolysis. You can think of HIIT as a controlled storm. The bursts of effort raise reactive oxygen species just enough to signal adaptation without causing damage if recovery and nutrition are right. Over time, the mitochondria respond by reorganizing their internal scaffolding to handle higher electron traffic with less “leakage.” This is why the right dose of intensity matters more than total volume. Too little stress and nothing changes; too much and the membranes buckle. The sweet spot builds resilience into both the structure and the signaling. In practical terms, here’s how you can use this insight to sculpt your own mitochondrial architecture.

The members have spoke and I listened....Most coaches talk about principles. Some share theory. Very few show you exactly what they do themselves. about to change that. I’m opening up my personal playbook, the protocol I run on myself, to show you how I structure my training, nutrition, supplementation, peptides, and recovery strategies to stay at the top of my game. This isn’t a “one-size-fits-all” plan. It’s the real system I use, built from: - Lab data and cellular feedback loops - Peptide science and mitochondrial optimization - Periodized training matched to performance goals - Nutrition timing dialed to physiology, not fads You’ll see the exact tools, dosages, timing, and reasoning I use and how I adjust based on metrics, recovery, and results. If you’ve ever wondered how a coach integrates the science into a living, breathing system… this is your chance to see it in action. Drop a 🔥 below if you want to see the full breakdown of The Coach’s Protocol.I will likely do this as a webinar. Let me know your thoughts who would be interested in seeing this to kick off our monthly case study feature.

📌 First up… the votes are in for our SLU-PP-332 Webinar!🗓 Saturday, August 23rd at 10 AM ESTThis isn’t just another presentation—this is the deep dive. In one session, you’ll go from curious to industry fluent. We’ll bust the myths, show you exactly what SLU-PP-332 is, how it works, when to use it (and when not to), and walk through every pathway and mechanism that matters. No stone will be left unturned, and you’ll leave with the clarity and confidence to make informed decisions that maximize health outcomes. 📌 Next up… Case Breakdown LIVE🗓 Monday, August 25th at 5 PM ESTI’m pulling back the curtain on my own protocol—explaining my entire thought process, the “why” behind each step, and how to approach your own situations with system-based thinking. This will become a monthly tradition where members can submit their own cases for us to work through as a group. The goal? Tap into the brainpower of this community and learn from each other’s unique perspectives. 🌟 Member of the Month is launching!Every month, I’ll randomly choose one of you for a short interview and spotlight. This is about celebrating you—your story, your journey, and how we can better support one another. Got someone you’d love to see featured? Send me your suggestions (just not yourself 😉). 💥 This community stays FREEI love the energy, curiosity, and generosity here. All I ask—help me hit 1,000 members. The more like-minded people we have, the faster we all grow. Invite your friends, colleagues, and anyone who loves this work. 🛒 Buyers Club is here My first pick: Kinetik Pro. Every two weeks, I’ll coordinate a group order. Depending on participation, we’ll score 10–25% off. I will put a seperate post up on this soon but ofr now you can message me direct. When we have a system dialed in I will add these other lines including access to: BodyBio, Metagenics, Thorne, NutraDyn, Orthomolecular, 1-MNA, NuBioAge, Prodrome, Healthgevity and more to come! 🎥 Recordings & ResourcesAll webinars, Q&As, and courses will be available for $39.99 each, OR… grab a $200/year subscription and get everything—plus a monthly ebook packed with deep-dive, actionable protocols. That’s over $760 in savings while directly supporting the growth of this community.