For years, I have been exploring and experimenting with nutrition. My interest in food’s impact on the human body stems from my parents, who were always deeply curious about its effects. I remember my dad engrossed in a book about the gut’s influence on health and mood, while my mom meticulously prepared her homemade Müsli every morning, often grinding her own seeds to ensure freshness.

Throughout my life, I have been driven by a desire to improve mental clarity and physical performance. Naturally, nutrition became a central focus. My initial exploration centered around macronutrients, particularly during my teenage years when I focused on building muscle mass. During this time, I bulked up from under 80 kg to over 100 kg—healthy and balanced for my 194 cm frame.

More than a decade later, my passion for nutrition remains steadfast. However, my focus has shifted towards understanding health, sustained energy, and the nuanced roles of micronutrients. My overarching goal is to achieve peak performance, which I define as:

• Cognitive excellence: Crisp and sharp thinking.
• Robust health: Minimal sick days.
• High energy levels: Feeling confident and dynamic.
• Physical vitality: Optimal performance in sports.
• Restorative sleep: Consistent, quality rest.

In the following sections, I’ll share insights from years of study and personal experimentation. These stem from my early love for biology, books like The UltraMind Solution by Dr. Mark Hyman, studies on the Circadian Rhythm, and Der Ernährungskompass of Bas Kast or The 4-Hour Body by Timothy Ferriss. Additionally, I’ve spent countless hours exploring YouTube, Reddit, and fitness forums. Over time, my understanding has deepened, but I still feel as though I’m only scratching the surface of the complex processes within our bodies.

Take these reflections with an open mind, conduct your own research, and use them as inspiration to explore areas of health and nutrition that often go overlooked.

Beyond the pursuit of peak performance, the increasing prevalence of ultra-processed foods raises concerns. Their physical and psychological effects—such as addiction-like brain responses and hormonal imbalances, particularly those controlling hunger—are becoming alarmingly clear – which is why I considered also sharing my thoughts. For example, consider this eye-opening BBC report: UK Doctor Switches to 80% Ultra-Processed Food Diet for 30 Days 🍔🍕🍟

Nutrition and Its Influence on Bodily Functions

Why does nutrition matter? Quite simply, you are built from what you eat.

It may sound dramatic, but take a moment to consider: our bodies are dynamic, living systems made up of billions of cells that constantly die and are replaced. Here are a few examples:

• Red blood cells: Replaced every 120 days.
• Skin cells: Renewed every few weeks.
• Gut lining cells: Regenerated in just a few days.
• Bone cells: Turnover occurs roughly every decade.
• Neurons: In some brain regions, neurons persist for a lifetime, with limited renewal.

Each new cell your body creates is formed using materials derived from the food you consume. But it’s not just about cells. Nutrition also provides essential components for various biochemical reactions that drive our metabolism. These include enzymes, hormones, and other reactive substances necessary for maintaining life and energy.

The Key Players in Bodily Growth and Biochemistry

When it comes to supporting your body’s growth and metabolic processes, proper nutrition is paramount. While this discussion could easily extend to include the immune system, let’s keep it simple for now:
Healthy biochemical processes also inherently support a strong immune system.

Hormones: The Body’s Regulators

Hormones are crucial for regulating many essential processes in the body, including metabolism, growth, reproduction, and even mood. They act as messengers, sending signals to organs and cells by binding to specific receptors and triggering a wide range of responses. However, when hormones become imbalanced, they can disrupt energy levels, sleep, immune function, and more.

The body relies on specific building blocks to produce hormones. For example:

• Iodine is essential for the production of thyroid hormones, which regulate metabolism.
• Fats and cholesterol are necessary for synthesizing hormones like testosterone.

A Personal Experience with Hormonal Imbalance

During my younger years, I experienced a thyroid dysfunction known as hypothyroidism (Hypothyreose), where my thyroid gland produced insufficient levels of thyroxine, a hormone critical for metabolism. To compensate, I needed to take supplements to restore hormonal balance. Over time, with improved understanding and management of my nutrition, I successfully brought the imbalance under control.

This experience marked one of my earliest realizations about the profound impact nutrition can have on our bodies and overall well-being.

Neurotransmitters: The Brain’s Communication Network

Neurotransmitters are the chemical messengers produced by nerve cells to enable communication and control nearly every function in the body. They are how your brain “talks.” Each nerve cell releases specific neurotransmitters, which then bind to receptors on other cells to relay instructions. After fulfilling their role, neurotransmitters are either recycled or broken down.

Key Neurotransmitters and Their Functions

Dopamine

• Role: Controls movement, emotional responses, motivation, and reward. It also affects focus and pleasure.
• Impact of Imbalance: Can influence mood, behavior, and drive.
• In Short: Focus and reward.

Serotonin

• Role: Influences mood, appetite, and sleep, contributing to feelings of well-being and happiness.
• Impact of Imbalance: Can lead to mood changes, appetite fluctuations, and disturbed sleep patterns.
• In Short: Happiness.

GABA (Gamma-Aminobutyric Acid)

• Role: Reduces excessive neuron activity, creating a calming effect in the brain. Supports relaxation, mood regulation, sleep, and anxiety management.
• Impact of Imbalance: Can lead to increased anxiety, restlessness, and disrupted sleep.
• In Short: Relaxation.

Acetylcholine

• Role: Triggers muscle contractions and influences memory, learning, and attention. It also plays a vital role in the parasympathetic nervous system, which regulates involuntary functions like heart rate and digestion.
• Impact of Imbalance: Can affect cognition, movement, and autonomic functions.
• In Short: Learning and remembering.

Building Blocks of Neurotransmitters

All neurotransmitters are primarily constructed from eight essential amino acids, which we obtain through our protein intake. Ensuring a balanced diet rich in high-quality protein is vital for maintaining optimal neurotransmitter production and, by extension, cognitive and physical health.

Enzymes: Catalysts of Life

Enzymes are specialized proteins that speed up chemical reactions in the body, playing a critical role in metabolism. They help break down food into usable nutrients and synthesize essential molecules for growth and repair. Each enzyme is designed to recognize specific substrates and reduce the activation energy required for their reactions. Proper enzyme activity is essential for maintaining healthy metabolic processes.

How Enzymes Are Made

The body produces enzymes by expressing specific genes. DNA is transcribed into messenger RNA (mRNA), which ribosomes then translate into polypeptide chains, forming functional enzymes. While this process is fascinating, it won’t be covered in detail within this nutrition plan.

Enzymes and Nutrition

One key point to remember is the importance of enzymes in food digestion. For instance, lactose intolerance occurs when the body lacks lactase, the enzyme required to break down milk sugar (lactose). This highlights how enzyme deficiencies can directly impact our ability to process certain foods.

In summary, enzymes are indispensable for breaking down food and supporting our body’s complex biochemical reactions. While they may not feature prominently in the detailed nutrition plan, their role should not be underestimated.

Vitamins: The Key to Biochemical Harmony

Humans have approximately 20,000 to 30,000 genes, which is not vastly different from an earthworm. What sets us apart, both from earthworms and from each other, are the 1.5 to 3 million subtle genetic differences known as polymorphisms (“The UltraMind Solution” – Mark Hyman, M.D p. 121). These small variations influence our individual tendencies and create unique biochemical needs across the population.

The Role of DNA and Nutrients

The primary function of DNA is to produce proteins, including enzymes, which are crucial for countless processes in the body. Nutrients, in turn, regulate these enzymes. They serve as signals, turning chemical reactions in your body on or off. This makes ensuring the right balance of nutrients essential for optimal health.

Why Vitamins and Minerals Matter

Vitamins and minerals act as cofactors or coenzymes, supporting enzymes in performing their intended functions efficiently. They ensure that your body’s biochemical reactions run smoothly. Without sufficient vitamins and minerals, enzymes cannot operate effectively, potentially leading to disruptions in your metabolism and overall health.

One of the simplest ways to meet your body’s unique biochemical needs is by ensuring adequate intake of these essential nutrients, either through a well-balanced diet or supplementation when necessary.

Foundational Nutrients for the Brain & Body

What are the fundamental building blocks our bodies need? In short: fats, amino acids (protein), carbohydrates, vitamins, and minerals. Among these, essential fats, particularly polyunsaturated fats like Omega-3 and Omega-6, play a pivotal role in our overall health and cognitive function.

Essential Fats: Polyunsaturated Fats

Polyunsaturated fats are vital for numerous bodily functions, and their impact extends to mood, memory, attention, and overall brain health. Here are four key roles these fats play (as highlighted in “The UltraMind Solution” – Mark Hyman, M.D p. 90-91):

1. Reducing Inflammation
   Chronic inflammation has been linked to a wide range of brain problems. Omega-3 and Omega-6 fats help reduce inflammation, supporting brain and body health.
2. Balancing Blood Sugar
   Stable blood sugar levels are essential for maintaining brain health and preventing cognitive decline. Polyunsaturated fats help regulate these levels.
3. Boosting Brain-Derived Neurotrophic Factor (BDNF)
   These fats increase the activity of BDNF, a molecule that acts like brain fertilizer. BDNF promotes the growth of new brain cells and strengthens connections between them.
4. Building Cell Membranes
   Omega-3 fats (DHA and EPA) are core building blocks of all cell membranes. Along with other essential fats like phospholipids, they create the structure that holds cells together and supports their function.

The Composition of Cell Membranes

Cell membranes are intricate structures composed of:

• Omega-3 fats: DHA and EPA, critical for membrane fluidity and function.
• Phospholipids: Found in soybeans, peanuts, lentils, sesame seeds, and flaxseeds.
• Protein: Sourced from legumes, whole grains, nuts, and seeds, supporting structural integrity.
• Cholesterol: Obtained from sources like eggs, acting as the “glue” between molecules, maintaining stability.

These elements are not just building blocks but also the foundation of efficient cell communication and overall brain health.

The Dimension of Relevance: Brain Connectivity and Health

The human brain consists of more than 100 billion neurons (brain cells), supported by trillions of glial cells—specialized cells that protect and defend neurons, acting as the brain’s immune system. Each neuron forms about 40,000 connections, or synapses, with other neurons. Mark Hyman puts this nicely into perspective:
40,000 × 100,000,000,000 = 4 quadrillion synaptic connections!

These connections are in constant communication, exchanging messages that enable every thought, memory, and action.

The Role of Cell Membranes in Brain Function

Every one of these connections depends on the health of the cell membrane where the synapses meet. These membranes play a critical role in ensuring that signals are transmitted effectively and efficiently. When cell membranes are unhealthy, the speed and quality of communication slow down, leading to:

• Poorer mental function
• Memory problems
• Mood disorders

Maintaining optimal brain health requires proper nutrition, particularly essential fats like Omega-3, which are core components of cell membranes. Ensuring their integrity is foundational for cognitive performance and emotional well-being.

The Key Essential Amino Acids from Protein

Your body is composed of thousands of molecules and billions of cells, all built from 20 amino acids and the countless combinations they form. However, the body cannot produce nine essential amino acids, which must come from our diet. These amino acids are critical raw materials for creating neurotransmitters (brain messenger chemicals) and their receptors (the docking stations on cells where messages are received).

The Nine Essential Amino Acids & Recommended Daily Intake (WHO Guidelines)

Below you find the nine essential amino acids – The World Health Organization (WHO) provides the following daily requirements per kilogram of body weight:

• Histidine: ~10 mg/kg/day
• Isoleucine: ~20 mg/kg/day
• Leucine: ~39 mg/kg/day
• Lysine: ~30 mg/kg/day
• Methionine + Cysteine (combined): ~10.4 mg/kg/day
• Phenylalanine + Tyrosine (combined): ~25 mg/kg/day
• Threonine: ~15 mg/kg/day
• Tryptophan: ~4 mg/kg/day
• Valine: ~26 mg/kg/day

(Source: WHO Report, page 136 ff.)

My Protein Recommendation
To meet these requirements, I rely on a protein powder with a complete amino acid profile. The one I currently use is:
Vegan Protein Powder
This plant-based protein effectively supports the body’s amino acid needs while catering to diverse dietary preferences.

Protein and Muscle Growth

Proteins are not only crucial for overall health but also for muscle growth, which is a key reason I have been supplementing protein for years. To support effective muscle development, the body requires approximately 1.6–2.2 g of protein per kilogram of body weight, as supported by several reputable sources:

Recommended Protein Intake for Muscle Growth

1. International Society of Sports Nutrition (ISSN)
   • Recommends 1.4–2.0 g protein/kg/day for active individuals.
   • During intense training phases, intake up to 2.2 g/kg/day may be beneficial.
2. American College of Sports Medicine (ACSM)
   • Suggests 1.2–1.7 g protein/kg/day for endurance and strength athletes, as outlined in their ACSM Guidelines.
3. Arnold Schwarzenegger
   • In The Encyclopedia of Modern Bodybuilding, Schwarzenegger recommends around 1 g of protein per pound of body weight (approximately 2.2 g/kg/day).
   • Many professional bodybuilders exceed this amount depending on workout intensity and personal needs.

Why Protein Matters for Muscle Growth

Protein provides the amino acids necessary to repair and rebuild muscle tissue broken down during exercise. Without adequate protein intake, achieving muscle hypertrophy and optimal recovery becomes challenging, especially during periods of intense training.

Vitamins and Minerals We Often Run Short On

Certain vitamins and minerals are critical for supporting the brain, body, and psychological health. Unfortunately, many of us do not get enough of these essential nutrients.

Core Vitamins for Brain, Body, and Psychological Health

• Folate (Vitamin B9)
  • Supports the formation of new cells and neurotransmitter production.
  • Contributes to healthy brain function and mental well-being.
• Vitamin B6
  • Crucial for producing neurotransmitters like serotonin and dopamine.
  • Aids energy metabolism and immune function.
• Vitamin B12
  • Maintains nerve cells and helps form red blood cells.
  • Essential for DNA synthesis and healthy brain function.
• Vitamin D
  • Regulates gene expression and mood.
  • Supports immune health and may protect brain cells from damage.

Core Minerals for Brain Health

• Magnesium
  • Vital for nerve signaling and stress management.
  • Plays a role in energy production and muscle function.
• Calcium
  • Essential for strong bones and teeth.
  • Supports muscle function, nerve signaling, and heart health.
• Zinc
  • Supports brain cell communication and neuroplasticity.
  • Helps maintain a healthy immune system.
• Selenium
  • Acts as an antioxidant, protecting cells from oxidative stress.
  • Supports thyroid function, influencing metabolism and brain health.
• Potassium
  • Maintains the electrical balance in brain cells and regulates nerve impulses.
  • Optimal potassium levels enable proper neuron function and communication. Imbalances can lead to cognitive, muscle, or mood disturbances.
• Iron
  • Particularly important for women of reproductive age due to higher needs from menstruation.
  • Essential for oxygen transport in the blood and supporting metabolism.

Inflammation: Constant Work for the Immune System

Inflammation is the body’s natural response to injury or infection. It protects us by sending immune cells to heal damaged tissues. While acute inflammation is essential for recovery, chronic or excessive inflammation can damage cells and tissues, leading to long-term health issues.

Why Is Chronic Inflammation a Problem?

When inflammation becomes persistent, the immune system remains active, targeting not just harmful agents but also healthy cells. This ongoing stress can contribute to:

• Heart disease
• Diabetes
• Autoimmune conditions
• Brain-related disorders: Studies, such as those referenced in The UltraMind Solution by Dr. Mark Hyman, link chronic inflammation to conditions like ADHD, Alzheimer’s, depression, and even autism.

The Role of Food in Inflammation

Diet plays a pivotal role in either triggering or mitigating inflammation.

Foods That Trigger Inflammation:

• Refined sugars
• Trans fats
• Processed carbohydrates

These foods spike blood sugar levels and strain the body’s metabolism, driving the immune system into overdrive.

Foods That Reduce Inflammation:

• Whole grains (ideally gluten-free)
• Fruits and vegetables
• Nuts
• Fatty fish

These foods are rich in nutrients and antioxidants, which help combat inflammation and promote overall health.

Further Insights

The relationship between inflammation and diet has been extensively researched by institutions like the Harvard T.H. Chan School of Public Health. Their studies emphasize the importance of an anti-inflammatory diet in preventing chronic diseases and supporting optimal health.

In the following sections, we’ll explore specific foods and their health benefits in greater detail.

Nutrients Often Linked to Inflammation: 

Gluten and Health: What Does the Science Say?

Gluten is a group of proteins found in grains like wheat, barley, and rye. While harmless for many, it can cause significant health issues in certain individuals:

• Celiac Disease: In people with celiac disease, gluten triggers a strong immune response that damages the small intestine. Beyond gastrointestinal issues, it can also cause systemic problems such as nerve damage (neuropathy) or migraines.
• Non-Celiac Gluten Sensitivity (NCGS): Some individuals experience symptoms like bloating, fatigue, or brain fog when consuming gluten, even without the intestinal damage seen in celiac disease.

Neurological and Psychiatric Links of Gluten

Research suggests gluten may contribute to certain neurological and psychiatric conditions in susceptible individuals, particularly those with celiac disease or gluten sensitivity. Potential links have been explored with:

• Migraines
• Neuropathy
• Mood disorders and psychiatric symptoms (less common but documented in some cases)

Gluten-Derived Peptides (Gluteomorphins)

In laboratory studies, gluten has been shown to break down into smaller peptides with opioid-like activity, known as gluteomorphins or exorphins. While these peptides may theoretically influence brain activity, there is no conclusive evidence that they are produced in significant amounts in the human digestive tract to have measurable effects. This remains an area for further research.

Gluten and Inflammation

For people sensitive to gluten, consuming it can trigger inflammation, potentially leading to systemic effects. Current estimates suggest that up to 13% of the population may be sensitive to gluten—a figure that appears to be rising. This increase is partly due to greater awareness, self-reporting, and testing.

While gluten may not pose a risk for everyone, its potential to heighten inflammation in sensitive individuals is well-documented. For those experiencing unexplained symptoms, gluten sensitivity is worth exploring as a possible contributor to inflammation and related health issues.

Dairy and Its Role in Inflammation

Inflammation and Dairy

Dairy’s impact on inflammation varies among individuals:

• Sensitive Groups: For those with milk allergies or lactose intolerance, dairy can trigger inflammation and digestive discomfort.
• General Population: For most healthy individuals, moderate dairy consumption tends to have a neutral or even beneficial effect on inflammatory markers. This is particularly true for fermented dairy products like yogurt and kefir, which contain probiotics that support gut health.

Medications in Dairy Farming

To maintain herd health and optimize production, antibiotics and hormones are often used in dairy farming. Regulatory bodies, such as the FDA (United States) and EFSA (European Union), enforce strict limits on residue levels and conduct routine testing to ensure consumer safety.

• Antibiotics: Proper regulation minimizes the risk of residues in milk, but concerns about antibiotic resistance persist.
• Hormones: The use of synthetic hormones (e.g., rBST) is more common in the U.S. than in Europe. While regulated, some consumers prefer to avoid hormone-treated milk due to concerns about long-term impacts.

Practical Considerations for Dairy Use

• If you suspect dairy contributes to inflammation or digestive discomfort, consider an elimination trial under medical guidance to identify potential intolerances or allergies.
• To reduce exposure to hormones or additives, opt for organic or rBST-free milk, particularly if you’re in regions like the U.S. where hormone-treated dairy is more prevalent.

While dairy can be inflammatory for certain individuals, it’s generally safe and can even be beneficial for others. Understanding your body’s response and choosing high-quality dairy products can help minimize risks and support overall health.

Reducing Inflammation with Antioxidants

Antioxidants are powerful molecules that protect our cells from oxidative stress—a state caused by an imbalance between free radicals (unstable, oxygen-containing molecules) and the body’s ability to neutralize them. When free radicals accumulate, they can damage DNA, proteins, and cell membranes, contributing to aging and a variety of diseases.

In today’s environment, where pollutants and toxins are widespread, supporting the body’s ability to detoxify and manage oxidative stress is essential for long-term health.

How Antioxidants Work

1. Neutralizing Free Radicals
   • Antioxidants stabilize free radicals by donating an electron. This action prevents the free radicals from causing further cellular damage.
2. Maintaining Balance
   • A healthy level of antioxidants ensures oxidative stress remains under control, reducing the risk of chronic inflammation and cellular damage.

Glutathione: The Master Antioxidant

Glutathione (pronounced “gloo-ta-thigh-own”) is a sulfur-containing molecule often referred to as the “master antioxidant”. It plays a crucial role in the body’s ability to combat oxidative stress and detoxify harmful substances. Unlike standalone antioxidants, glutathione regenerates other antioxidants, such as vitamins C and E, recycling them back into their active forms and preserving the body’s overall antioxidant capacity.

Key Functions of Glutathione

• Neutralizing Free Radicals: Protects cells from oxidative damage.
• Supporting the Immune System: Enhances immune defense mechanisms.
• Detoxifying Cells: Assists in removing toxins, including heavy metals and pollutants.

How Glutathione Is Made

• Naturally Synthesized by the Body
  • Glutathione is produced from three amino acids: cysteine, glycine, and glutamate.
• Essential Nutrients for Synthesis
  • Vitamins B6, B12, and folate are vital for the biochemical pathways (methylation and sulfation) that maintain glutathione production.
• Dietary Sources
  • Foods rich in sulfur, such as garlic, onions, and cruciferous vegetables (e.g., broccoli, kale, cabbage), provide cysteine, a key building block for glutathione. Other sources include egg yolks and certain animal proteins.

Ways to Boost Glutathione

• Optimize the Methylation Cycle
  • Ensure adequate intake of vitamins B6, B12, and folate.
• Consider Supplementation
  • Supplements such as N-acetylcysteine (NAC), alpha-lipoic acid, and milk thistle can help increase glutathione levels.
• Consume Glutathione-Supporting Foods
  • Include sulfur-rich, plant-based foods like broccoli, kale, cabbage, and collard greens in your diet.

Recycling Glutathione

Under normal conditions, the body efficiently recycles glutathione, converting it between its “used” (oxidized) and “ready-to-use” (reduced) forms. However, when your toxic load (e.g., heavy metals, pollutants) is high, glutathione stores can become depleted, making it harder for your body to keep up with detoxification demands.

Sources:
Wu G et al. Glutathione metabolism and its implications for health. J Nutr. 2004;134(3):489-492.

Sies H. Glutathione and its role in cellular functions. Free Radic Biol Med. 1999;27(9-10):916-921.

A Brief Summary of the Digestive System

Your gut does much more than digest food. It breaks down everything you eat into absorbable components—such as amino acids, sugars, and fats—using stomach acid, digestive enzymes, and bile. These nutrients pass through a one-cell-thick intestinal lining into the bloodstream, ensuring your body receives exactly what it needs for energy, repair, and growth.

Dual Role of the Gut Lining

• Absorption: Allows essential nutrients to enter the body.
• Protection: Acts as a barrier, preventing harmful substances—like toxins, unwanted microbes, and chemicals—from entering the bloodstream.

The Gut Microbiome

Trillions of bacteria live in your gut, forming a complex ecosystem called the microbiome. These bacteria support your health by:

• Producing essential vitamins (e.g., certain B vitamins, vitamin K).
• Generating other beneficial molecules that influence digestion, immunity, and overall well-being.

The Gut’s Immune System

Beneath the intestinal lining lies a powerful immune network called GALT (gut-associated lymphoid tissue), which contains over 60% of the body’s immune cells. This system plays a vital role in:

• Fighting infections.
• Maintaining overall health.
  When the gut is balanced, it supports your well-being. However, an imbalance can contribute to inflammation, autoimmune disorders, and other health problems.

Supporting Optimal Gut Function

To keep your gut functioning at its best:

• Eat a nutrient- and fiber-rich, diverse diet.
• Stay well-hydrated.
• Limit stress and prioritize sufficient sleep.

Most of what I’ll discuss in my 2025 plans also promotes a healthy gut, as it forms the foundation for overall health and vitality.

Boost Energy: Powering Your Mind and Body

Your brain is one of the most energy-demanding organs in your body. Despite accounting for just 2% of your total body weight, it consumes about 20% of your energy at rest. This high demand comes from the millions of signals your neurons send every second, relying on ATP (adenosine triphosphate) produced by mitochondria—the tiny power plants within your cells.

Why Energy Is Crucial for Your Brain

1. Cognitive Performance
   • Adequate energy supply enables learning, memory, and clear thinking.
2. Mood Regulation
   • Energy deficits can disrupt neurotransmitter production, impacting emotional balance.
3. Neuron Communication
   • ATP powers neurons to fire correctly and maintain the ion balance required for fast, synchronized signaling.

How the Brain Gets Its Energy

1. Glucose & Oxygen
   • Delivered by the bloodstream, these are essential for mitochondrial ATP production.
2. Mitochondria
   • These organelles are especially abundant in high-energy-demand organs like the brain and heart, meeting their heavy energy needs.

Maintaining a Healthy Energy Supply

1. Balanced Diet
   • Include carbohydrates, proteins, and fats, as all contribute to energy production. Maintaining consistent nutrient intake helps stabilize blood glucose levels.
2. Lifestyle Choices
   • Hydration, quality sleep, regular exercise, and stress management are key to supporting energy metabolism and overall brain health.

By prioritizing these factors, you can ensure your brain has the energy it needs to perform at its peak, supporting both mental and physical vitality.

Boosting Mitochondrial Activity

Resveratrol – Unknown Supporter

Resveratrol is a natural polyphenol found in grapes, peanuts, and berries. As a phytonutrient, it helps plants defend against threats like UV light and pests. In recent years, researchers have turned their attention to resveratrol due to its potential ability to activate key genes that support healthy aging, metabolism, and mitochondrial function.

Nutrigenomics: Food as Biological Signals

Resveratrol highlights the concept of nutrigenomics—the idea that food provides biological signals beyond just calories. Specific molecules in our diet can switch genes on or off, influencing health in profound ways.

Potential Benefits of Resveratrol

1. Improved Insulin Sensitivity
   • Animal studies suggest resveratrol can enhance cells’ responsiveness to insulin, helping regulate blood sugar levels.
2. Lower IGF-1 Levels
   • Resveratrol may reduce insulin-like growth factor 1 (IGF-1), a hormone associated with growth and, in excessive amounts, linked to certain cancers.
3. AMPK Activation
   • Resveratrol can boost AMPK, an enzyme that promotes energy balance and may help prevent metabolic disorders like diabetes.
4. Mitochondrial Enhancement
   • By activating PGC-1α, a protein involved in mitochondrial biogenesis, resveratrol can potentially increase the number of mitochondria in cells, improving how efficiently the body converts food into energy.

Why Mitochondria Matter for Aging

Mitochondria are the powerhouses of cells, generating the energy needed for all cellular functions. Healthy mitochondria are essential for maintaining overall health and slowing aging. Animal studies suggest that resveratrol can influence genes involved in aging and metabolism, potentially offsetting damage caused by:

• High sugar intake
• Chronic inflammation
• Oxidative stress

Resveratrol and the Bigger Picture of Sugar and Insulin

Excess sugar consumption often leads to high insulin levels, oxidative stress, and cellular inflammation—all of which can damage mitochondria over time. Resveratrol, in some animal models, has shown promise in mitigating these effects by protecting mitochondria and improving metabolic balance.

Sugar, SIRT1, and Mitochondrial Health: Why to Cut Out Refined Sugar

In the mid-1990s, Dr. Leonard Guarente at MIT identified a longevity-related gene in yeast called SIR2. In humans, the equivalent gene family is known as the sirtuins, with SIRT1 being the most studied. Research suggests SIRT1 plays a key role in protecting mitochondria—the “power plants” of our cells that convert calories into usable energy.

What Does SIRT1 Do?

1. Metabolic Balance
   • SIRT1 improves how the body manages blood sugar and insulin, making cells more sensitive to insulin signals.
2. Mitochondrial Support
   • It enhances mitochondrial function and reduces cellular stress by boosting antioxidant defenses, helping mitochondria work more efficiently.
3. Longevity Link
   • Animal studies show that boosting SIRT1 activity can mitigate some effects of poor diet and may even extend lifespan. While human research is ongoing, maintaining healthy mitochondria appears vital for aging well.

Why Does Sugar Matter?

1. Excess Sugar Intake
   • Overeating sugar or “empty calories” stresses mitochondria, generating more free radicals (unstable molecules that damage cells). This can lead to reduced metabolic efficiency over time.
2. Insulin Resistance
   • High sugar consumption can cause cells to become resistant to insulin, impairing blood sugar management and accelerating aging-related processes.

How to Balance Blood Sugar for Better Energy Stability | Simplified

• Combine Protein, Healthy Fats, and Complex Carbs
  • Protein and fats slow carbohydrate digestion, preventing sharp blood sugar spikes.
• Increase Fiber Intake
  • Whole grains, legumes, vegetables, and fruits with the skin on moderate blood sugar responses by slowing carb absorption.
• Limit High-Glycemic Foods
  • Avoid white bread, pastries, sugary beverages, and sweets, which rapidly raise blood sugar.
• Read Labels
  • Look for hidden sugars in processed foods like sauces, breakfast cereals, and flavored yogurts.

Keeping blood sugar levels steady, supporting mitochondrial health, and activating sirtuin pathways through balanced nutrition, regular exercise, and possibly sirtuin-activating compounds can contribute to healthier aging.

My Plans for 2025

Personally, I do not have a gluten intolerance or sensitivity to dairy products. However, I plan to limit my intake of both, as foods containing gluten and dairy are often highly processed. My goal is to minimize the consumption of processed foods whenever possible, particularly when I’m not traveling.

At home, my wife and I will follow these dietary restrictions when cooking. However, we’ll allow ourselves flexibility while traveling or socializing with friends, including the occasional indulgence in alcohol.

These are the specific actions I plan to take for myself to improve my health and well-being

Natural Foods Covering Critical Nutrients

To reduce the need for supplementation, I am revising our grocery shopping habits. The simplest approach is to shop differently—once nutrient-rich foods are purchased, we are more likely to eat them. This principle applies equally to less healthy options, like chocolate or gummy bears, which is why limiting their purchase can be effective in curbing consumption.

I’ve researched nutrient-dense foods that provide the key nutrients many people in the Western world are deficient in, and I will prioritize these items on our shopping list. This change ensures our diet naturally supports optimal health while reducing reliance on supplements.

Polyunsaturated Fats – Natural Food Sources for Key Fats:

Omega-3 – Foods with high Omega-3 content:

• Flaxseeds (ground)
• Chia seeds
• Walnuts
• Hemp seeds
• Algae and seaweed (especially for vegans)
• Fatty fish (salmon, sardines, mackerel) for non-vegan diets

Omega 6 – Foods with high Omega 6 content:

• Sunflower seeds
• Pumpkin seeds
• Sesame seeds

Vitamins – Natural Food Sources for Key Vitamins:

Vitamin A – Foods with high Vitamin A content:

• Carrots
• Sweet potatoes
• Pumpkin
• Butternut squash
• Spinach, kale, and other leafy greens
• Red bell peppers
• Apricots and mangoes

Vitamin B1 – Foods with high Vitamin B1 content:

• Whole grains (brown rice, whole wheat, oats)
• Legumes (lentils, beans)
• Sunflower seeds
• Nuts (macadamia nuts, pecans)
• Green peas

Vitamin B2 – Foods with high Vitamin B2 content:

• Almonds
• Mushrooms (e.g., portobello)
• Spinach, collard greens
• Fortified plant-based milks (check labels)
• Eggs, dairy products (for non-vegans)

Vitamin B3 – Foods with high Vitamin B3 content:

• Legumes (peanuts, lentils)
• Whole grains (brown rice, whole wheat)
• Mushrooms
• Potatoes
• Poultry, fish, red meat (for non-vegans)

Vitamin B6 – Foods with high Vitamin B6 content:

• Bananas
• Potatoes
• Chickpeas
• Walnuts, pistachios
• Spinach, avocado
• Salmon, poultry, meat (for non-vegans)

Vitamin B9 – Folic acid – Foods with high Folic acid content:

• Dark leafy greens (spinach, kale, collard greens)
• Legumes (beans, lentils)
• Asparagus
• Broccoli
• Avocado
• Citrus fruits (oranges)

Vitamin B12 – Foods with high Vitamin B12 content:
(Strictly plant-based diets often require B12 supplementation or fortified foods.)

• Nutritional yeast (check labels for B12 fortification)
• Animal products (fish, poultry, meat, eggs, dairy) for non-vegans

Vitamin D – Foods with high Vitamin D content:

• Sun exposure helps your body synthesize vitamin D, but dietary sources or supplementation are often necessary in low-sunlight regions.
• Fortified plant milks (soy milk, almond milk)
• Fortified cereals
• Egg yolks, fatty fish (salmon, sardines) for non-vegans

Minerals – Natural Food Sources for Key Minerals:

Iron – Foods with high Iron content:

Due to mostly vegan nutrition of concern – (Combine these with vitamin C-rich foods, like bell peppers or citrus, to enhance iron absorption.)

• Legumes (lentils, chickpeas, beans)
• Dark leafy greens (spinach, kale)
• Pumpkin seeds, sesame seeds
• Tofu, tempeh
• Quinoa

Magnesium – Foods with high Magnesium content:

• Nuts (almonds, cashews)
• Seeds (pumpkin, sunflower)
• Legumes (black beans, kidney beans)
• Whole grains (brown rice, oats)
• Dark leafy greens (spinach, Swiss chard)
• Dark chocolate (at least 70% cocoa)

Zinc – Foods with high Zinc content::

• Pumpkin seeds, sesame seeds
• Legumes (chickpeas, lentils, beans)
• Whole grains (oats, quinoa, wheat germ)
• Nuts (cashews, almonds)
• Shellfish, red meat, poultry (for non-vegans)

Selenium – Foods with high Selenium content::

• Brazil nuts (1–2 nuts can meet daily requirements)
• Sunflower seeds
• Whole grains (depending on soil selenium content)
• Mushrooms (some varieties)
• Seafood (for non-vegans)

Potassium – Foods with high Potassium content:

• Bananas
• Avocados
• Sweet potatoes, white potatoes
• Tomatoes, tomato products (juice, sauce)
• Beet greens, spinach, Swiss chard
• Beans (white beans, kidney beans)

Calcium – Foods with high Calcium content:

• Leafy green vegetables
• Tofu
• Dairy products

Chromium – Foods with high Chromium content:

(Chromium content can vary based on soil and processing.)

• Broccoli
• Grapes
• Whole grains (wheat germ, bran)
• Nuts (hazelnuts, almonds)
• Mushrooms
• Brewer’s yeast

Brain & Neurotransmitter Support

To optimize my brain health and neurotransmitter production, I plan to incorporate the following supplements into my routine:

Why Supplement Omega-3 (EPA/DHA)?

• Most plant-based foods provide ALA (alpha-linolenic acid), which the body poorly converts into EPA and DHA—the forms essential for brain health.
• Fish oil and algae-based supplements deliver ready-made EPA and DHA for maximum effectiveness.
• Typical dose: 1,000 mg of fish oil twice daily, providing approximately 300 mg EPA and 200 mg DHA per dose.

Multivitamins, Calcium, and Magnesium

• A broad-spectrum multivitamin ensures coverage of essential nutrients, including vitamins A, C, E, K, the B complex, and minerals like zinc and selenium.
• Calcium and magnesium support:
  • Bone health
  • Muscle function
  • Nerve conduction

Vitamin D3

• Vitamin D3 (cholecalciferol) is vital for:
  • Immune system support
  • Bone health
  • Brain function
• Individuals with limited sun exposure may benefit significantly from supplementation.

Methylation Support for Glutathione: Folate, B6, and B12

• These B vitamins are essential for:
  • Neurotransmitter production
  • Maintaining healthy brain cells
• Activated forms may be more effective for individuals with genetic variations affecting vitamin metabolism:
  • Folate → Methylfolate
  • Vitamin B6 → Pyridoxal-5’-phosphate
  • Vitamin B12 → Methylcobalamin

Increase Physical Performance

Creatine supplementation

Creatine supplementation is one of the most researched and effective options for enhancing muscle performance. It also shows potential neuroprotective benefits, making it a versatile supplement for both physical and cognitive health. A continuous dose of 3–5 g per day leads to similar muscle saturation levels as higher “loading phase” doses, with fewer side effects. Doses between 5–20 g/day are generally considered safe, but may require medical supervision for individuals with preexisting kidney conditions.

Benefits of Creatine

• Muscle Performance
  • Creatine increases maximal force production and enhances protein synthesis, supporting muscle growth and recovery.
• Neuroprotective Potential
  • Emerging research suggests creatine may help delay or reduce the progression of neurodegenerative conditions such as Alzheimer’s, Parkinson’s, and Huntington’s diseases.
  • While initial findings from laboratory studies are promising, further human trials are needed to confirm these benefits.

Creatine is safe for most people when taken within recommended doses, but individuals with kidney issues should use it only under medical supervision. Tim Ferriss highlights the benefits of creatine supplementation for physical and mental performance in The 4-Hour Body (p. 208, 458).

Protein & Amino Acids

My approach to protein supplementation is straightforward: I plan to supplement with ~60 grams of protein per day, split into two servings—one in the morning and one in the evening. This strategy ensures my diet provides a complete amino acid profile, covering all essential building blocks, while minimizing reliance on highly processed products.

Why This Approach?

Nutritional Balance
By supplementing clean vegan protein, I reduce the need to consume less optimal protein sources when traveling. Further it helps maintain a consistent intake of high-quality protein, even with a busy schedule.

Digestive Comfort
I mix the protein with water rather than milk. While shakes with milk are undeniably tastier, I find that water-based shakes are lighter on my digestion. In this case, I prioritize function over taste.

Taste vs. Reality

Let’s be honest: vegan protein shakes don’t typically match the taste of their dairy-based counterparts – especially not if mixed with water. If you’ve found a truly delicious vegan protein that rivals traditional shakes, please let me know—I’d love to try it and share the word about it!

Reduce Inflammation & Boost Mitochondrial Activity

To achieve energy stability and reduce inflammation, I’ve outlined a supplementation plan focused on supporting mitochondrial function and overall well-being:

Supplementation Plan

• Acetyl-L-Carnitine – 1000 mg a day
  • Facilitates the transport of fats into mitochondria for energy production.
• Alpha Lipoic Acid – 200 mg a day
  • Acts as a potent antioxidant, protecting cells from free-radical damage.
• Resveratrol – 1,000 mg a day
  • A polyphenol with antioxidant properties, supporting mitochondrial function and potentially improving metabolic health.
• Coenzyme Q10 (CoQ10) – 200 mg a day
  • Plays a key role in the electron transport chain, the primary pathway for ATP generation.
• NADH (Nicotinamide Adenine Dinucleotide) – 10 mg a day
  • Supports cellular energy production by contributing to the mitochondrial ATP generation process.
• D-Ribose – 5 g a day
  • Provides essential building blocks for ATP synthesis. Naturally found in whole foods such as broccoli, beans, peas, brown rice, and oats. Thus no artificial supplementation

Why This Combination?

This regimen combines key nutrients and antioxidants that:

• Support mitochondrial health and energy production.
• Protect cells from oxidative damage caused by free radicals.
• Provide foundational components for creating and maintaining optimal ATP levels.

By addressing both inflammation and mitochondrial efficiency, this approach aims to enhance overall energy and resilience, aligning with my long-term health goals.

Boost Hormones & Neurotransmitters

Boost Dopamine: Enhancing Motivation, Focus, and Mood

Dopamine is a crucial neurotransmitter that plays a central role in motivation, focus, and mood regulation. It drives our ability to stay energized, set and achieve goals, and feel rewarded for our efforts. Beyond its psychological effects, dopamine also supports physical coordination, making it essential for tasks that require precise motor skills. Low dopamine levels can lead to symptoms such as fatigue, difficulty concentrating, low motivation, and even mood disorders like depression. Optimizing dopamine production is especially important in high-stress environments, where maintaining mental clarity and physical stamina is critical.

How Dopamine Is Produced

• Tyrosine
  • Tyrosine, an amino acid, is a direct precursor to dopamine.
  • Research, including studies conducted by the military, shows tyrosine can improve cognitive and physical performance in high-stress conditions.
• Phenylalanine
  • Another amino acid, phenylalanine, converts to tyrosine, which then leads to the synthesis of dopamine and norepinephrine—a neurotransmitter associated with energy and focus.
• Supporting Nutrients
  • Vitamin B6: Essential for the enzymes involved in dopamine synthesis.
  • Iron: Required for tyrosine hydroxylase, the rate-limiting enzyme in dopamine production.

To ensure a healthy dopamine pathway I will supplement Tyrosine via my protein to directly support dopamine synthesis and  B vitamins, particularly B6, to optimize enzyme activity. Further I adjust my diet to prioritize iron-rich foods such as lean meats, beans, lentils, and spinach.

Boost Serotonin: Improving Happiness and Emotional Well-Being

Serotonin is a key neurotransmitter involved in regulating mood, emotional well-being, and even certain physical processes such as sleep and appetite. Low serotonin levels are often linked to depression, anxiety, and irritability. While medications like SSRIs (Selective Serotonin Reuptake Inhibitors) are designed to keep serotonin active in the brain, my goal is to support natural serotonin production through dietary and lifestyle changes.

How Serotonin Is Produced

• Tryptophan: An essential amino acid that serves as the building block for serotonin.
  • The body converts tryptophan into 5-HTP (5-hydroxytryptophan), which is then transformed into serotonin.

Supplementation

• Tryptophan (Already included in my protein supplement – I will simply use it more regularly and in the mornings rather just post workout)
  • Research suggests that supplementing with 500 mg of tryptophan in the afternoon or before bed can boost serotonin levels.
• 5-HTP
  • An alternative option is 150 mg of 5-HTP daily, which can directly increase serotonin production.

Lifestyle Approaches to Enhance Serotonin

• Better Sleep: Quality sleep is essential for serotonin synthesis and overall mood regulation.
• Stress Management: Practices like mindfulness, meditation, or yoga can reduce stress and support a healthy serotonin pathway.
• Balanced Diet: Foods rich in tryptophan (e.g., turkey, eggs, nuts, seeds, and dairy) and complex carbohydrates can naturally support serotonin production.

Important Note
If you are taking SSRIs or other antidepressants, consult your psychologist or healthcare provider before supplementing with tryptophan or 5-HTP to avoid potential interactions.

Improve Relaxation: Increasing GABA Production

GABA (gamma-aminobutyric acid) is the brain’s primary inhibitory neurotransmitter, playing a vital role in calming the nervous system. It counteracts excess activity triggered by epinephrine (adrenaline) and norepinephrine (noradrenaline), helping reduce stress, promote relaxation, and support better sleep.

Challenges with GABA Supplementation

There is ongoing scientific debate about how much supplemented GABA can cross the blood-brain barrier to influence brain activity directly. For this reason, I will focus on nutritional adjustments and indirect supplementation strategies to support natural GABA production.

Strategies to Support GABA Function

• Nutritional Support
  • Taurine: An amino acid that may boost GABA levels naturally.
  • Theanine: Found in green tea, it promotes relaxation by influencing alpha brain waves and enhancing GABA-related signaling.
  • B Vitamins: Vitamins B1, B6, and B12 are co-factors critical for maintaining neurotransmitter balance.
  • Magnesium: Known as the “relaxation mineral,” it supports GABA function and calms the nervous system.
• Calming Herbs
  • Kava, valerian, hops, and passion flower have been traditionally used for their GABA-modulating effects, promoting relaxation and reducing stress.

This year, I will replace coffee with green tea to achieve a calmer high-energy state. Green tea not only provides theanine for GABA support but also delivers: Antioxidants that combat oxidative stress and provides positive Metabolic benefits, such as increased fat-burning activity.

Increase Thesthostherone – Build Muscle & Strength 

Boosting testosterone naturally can support muscle growth, strength, and overall vitality. My plan includes targeted dietary, supplementation, and lifestyle strategies to enhance testosterone production while maintaining balance and safety.

Dietary Adjustments

• Almonds & Almond Butter
  • Raw almonds and organic almond butter are excellent sources of vitamin E, which protects testicular cells from oxidative damage.
  • Consuming up to 150% of the Daily Value (DV) of vitamin E is generally safe and supports hormonal regulation, particularly when combined with:
    • Selenium: Found in Brazil nuts.
    • Vitamin A: From foods like eggs or carrots.
• Brazil Nuts
  • Including 2–3 Brazil nuts daily provides a rich source of selenium, which reduces oxidative stress and supports testosterone synthesis.
  • Caution: Consuming more than 400 mcg of selenium per day can cause toxicity. Monitor your intake carefully.
• Eggs
  • Eggs are a natural source of cholesterol, the precursor for testosterone production, making them a valuable addition to the diet.

Supplementation

To complement dietary changes, I will incorporate:

• Zinc: Essential for testosterone synthesis and immune function.
• Magnesium: Improves testosterone levels, especially in active individuals.
• Vitamin E: Enhances antioxidant protection for testicular health.
• Vitamin D: Plays a key role in regulating testosterone levels, particularly in individuals with limited sun exposure.

Lifestyle Focus: Quality Sleep for better testosterone production

Ensuring 7–9 hours of quality sleep per night is critical for optimal testosterone production. I’ve tracked my sleep patterns and confirmed that this range aligns with my optimal performance and recovery needs (Julian Storz Sleep Optimization).

Key Reminder
When cross-supplementing selenium, monitor all sources to avoid exceeding the 400 mcg/day threshold, which could lead to toxicity.

Improve Gut Health: The Role of L-Glutamine

L-Glutamine is a conditionally essential amino acid best known for its role in muscle recovery post-exercise. However, it is equally important for maintaining and repairing the intestinal lining, making it a key nutrient for gut health. Strength coach Charles Poliquin helped popularize its use for intestinal repair, emphasizing its benefits beyond athletic performance.

How L-Glutamine Works

Fuel for Intestinal Cells

• L-Glutamine serves as the primary energy source for enterocytes (intestinal epithelial cells).
• By providing energy, it supports the integrity and function of the intestinal barrier, ensuring efficient nutrient absorption.

Reducing Intestinal Permeability

• Conditions like increased intestinal permeability (commonly called “leaky gut”) can impair nutrient absorption and allow harmful substances to enter the bloodstream.
• L-Glutamine strengthens tight junctions between enterocytes, helping to reduce permeability and protect the gut lining.

Supporting Immune Function

• The gut contains a significant portion of the body’s immune system.
• By maintaining a healthy intestinal lining, L-glutamine indirectly supports immune function and reduces inflammation linked to gut barrier dysfunction.

L-Glutamine in Your Diet
Protein Supplements: Most high-quality protein supplements already contain glutamic acid, which the body can convert into L-glutamine. If your protein supplement contains adequate levels of glutamic acid (as mine does), your L-glutamine needs should be covered. Direct supplementation may thus be unnecessary if you’re consuming sufficient dietary protein or a glutamic acid-rich protein powder.

Drink Water with Lemon to Balance Glycemic Reaction

While there are no controlled studies definitively proving that lemon juice lowers the glycemic index (GI), anecdotal evidence and personal trials suggest it may help reduce blood sugar peaks. In The 4-Hour Body (p. 144), Tim Ferriss shares his observation:

“Three tablespoons of fresh-squeezed lemon juice just prior to eating appeared to lower blood sugar peaks by approximately 10%. This applies to fresh lemon juice—not shop-bought varieties with preservatives and artificial additives.”

Why Lemon Water?

• Potential Glycemic Benefits: Though not scientifically proven, fresh lemon juice may help moderate blood sugar responses to meals.
• Hydration & Flavor: Lemon water is refreshing and makes staying hydrated easier, particularly as a default drink option.
• Versatility: Lemon water is easy to incorporate both at home and when dining out.

Lemon water will become my default drink at home and in restaurants. It’s simple, enjoyable, and may provide glycemic benefits while promoting overall hydration.

Christmas Feeling All Year: Use Cinnamon for Balanced Blood Sugar Levels

Cinnamon is a popular spice not only for its warm, festive flavor but also for its potential blood sugar management benefits. Some studies suggest that cinnamon supplementation can reduce fasting blood glucose levels by 5–10% in individuals with type 2 diabetes or insulin resistance. While the effects are modest and not consistent across all studies, cinnamon remains a flavorful and easy addition to a balanced diet. Tim Ferris has tried this in his 4-Hour Body for himself and found interesting results.

Why Cinnamon?
Cinnamon may support blood sugar balance, especially in individuals with metabolic concerns. Its natural sweetness complements a variety of drinks and desserts without adding calories or artificial ingredients.

How I’ll Use It
I enjoy cinnamon, so I’ll make it a habit to add it wherever possible, such as:

• Hot Drinks: Tea, coffee, or warm milk.
• Desserts: Puddings, oatmeal, or baked goods.

By incorporating cinnamon into my routine, I can enjoy its festive aroma and potential health benefits year-round.

Introducing Pre-Sleep Snacks

To support overnight recovery and optimize my sleep quality, I will incorporate a pre-sleep snack into my evening routine. This snack will provide essential nutrients with minimal calorie impact, offering additional building blocks for my body’s repair processes during sleep.

My Pre-Sleep Snack

30 g of protein or 4 eggs with Brazil nuts: High-quality protein supports muscle repair and recovery. Brazil nuts provide selenium, which aids in hormonal regulation.

Sleep Optimization

Magnesium Supplementation: Taken alongside the pre-sleep snack, magnesium helps relax muscles, calm the nervous system, and deepen sleep quality. This is supposed to improve my overnight recovery. 

The additional protein and micronutrients should ensure my body has the resources it needs for growth and repair during sleep. For more details on my sleep experimments and optimization strategies, visit: Julian Storz: Energy Management & Sleep.

Summary of My Supplements and Nutrition Changes

I have carefully evaluated over 100 supplements to ensure I don’t exceed safe levels of nutrients, avoiding potential side effects or wasteful over-supplementation. My approach prioritizes well-established brands, reliable sources, and minimizing the number of vendors used. While I generally avoided Amazon due to transparency concerns, I made an exception for Jasmine Green Tea, as the quality met my standards.

Please note, that this is not well structured – it is my personal shopping list to cover everything I wanted to – in as little as possible products. You may happily disregard this section.

• Green Tea – Theanine (we buy our Jasmine Tea from Amazon – so much about avoiding Amazon)
• Fish Oil (EPA/DHA) – Morning: 2,000 mg daily, 3:2 Ratio of EPA:DHA
  • Omega 3 Fischöl 2000 mg Weichkapseln
• Broad-Spectrum Multivitamin
  • MITO SUPPORT ULTRA ANTI-FATIGUE
    Decided against double supplementation. As our nutrition is pretty healthy and whole food based. Most components are covered in this supplement that are not well covered in diverse nutrition containing the foods named in Section: Natural Foods Covering Most Critical Nutrients.
• Vitamin D3 (Cholecalciferol): 1,000-2,000 IU (25-50mg) per day
  • MITO SUPPORT ULTRA ANTI-FATIGUE
• High Dose Vitamin B Supplement
  • MITO SUPPORT ULTRA ANTI-FATIGUE
• Creatine: 3–5 grams per day
• Brain Support:
  • Acetyl-L-Carnitine: 1000 mg per day | Limited availability in many vegan foods

L-Carnitin Kapseln 2000 mg

• Alpha Lipoic Acid: 200 mg per day

Reine Alpha-Liponsäure Kapseln

• Coenzyme Q10 (CoQ10): 200 mg per day
  • MITO SUPPORT ULTRA ANTI-FATIGUE
• NADH: 10 mg daily
  • MITO SUPPORT ULTRA ANTI-FATIGUE
• D-Ribose: At least 5 grams daily – as it is a natural sugar, it is a part of whole food diet

• Resveratrol: 1,000 mg daily
  • Trans-Resveratrol Kapseln mit Quercetin
• Iron
  • MITO SUPPORT ULTRA ANTI-FATIGUE + Diverse Nutrition
• Calcium – Before Sleep
  • CALCIUM NATÜRLICH – 400mg HOCHDOSIERT KAPSELN
• Magnesium – Before Sleep
  • Magnesiumcitrat Kapseln
• Brazil Nuts – 2 before sleep after workouts
• 4 Eggs before sleep after workouts
• Clean Vegan Protein Powder – 60g per day
  • Tryptophan
  • Tyrosine