Last updated: June 2026
This page is my live protocol. Not a prescription — a personal record of what I’m actually doing, right now, to rebuild from the inside out. Supplements, movement, sleep, nutrition. Updated monthly as things evolve.
One important note before you read further.
Everything on this page — every supplement, every dose, every stack — has been reviewed and cleared by my doctor. I share this openly because I believe in transparency, not because I think you should copy it. If something here sparks your curiosity, I’m glad. But please, talk to your doctor before changing anything about your own protocol. What works for my body, my bloodwork, and my history may not work for yours. This is my blueprint, not a template.
🗓️ June 2026 Status
Where I am this month: The system is holding. Sleep is genuinely better — not perfect, but better. Energy through the day has stabilised in a way it hadn’t for a long time before I started this. The morning walk habit is one I didn’t expect to value as much as I do; it turns out the body wants to move before it wants to do anything else.
Still figuring out nutrition consistency. That’s the honest truth. Everything else has more structure — nutrition is the piece I’m still finding my rhythm with.
June achievements:
- Supplement protocol fully consistent — no missed days this month
- Morning walks every weekday without exception
- Upper Body A and Lower Body A sessions locked in on Monday/Wednesday
- Sleep window becoming more regular (targeting 22:30–06:00)
💊 Supplements
I split my supplements across three windows: morning, noon, and evening. Timing matters — some are fat-soluble, some pair better with specific meals, some I take split-dose intentionally.
Morning — 07:45–08:00
| Supplement | Dose | Why |
|---|---|---|
| Vitamin D (Nature’s Way) | 5,000 IU | Bone health, immune function, mood & energy. Synergises with K2. |
| Lion’s Mane (Real Mushrooms) | 2 pills | Cognitive support, memory & nerve health. Monitoring focus over 3–4 weeks. |
| Magtein — morning (Now) | 1 pill | Brain magnesium, cognitive function, stress resilience. Highly bioavailable form that crosses the blood-brain barrier. Split dosing intentional. |
| Glucosamine & Chondroitin — morning (Now) | 1 pill | Joint health, cartilage maintenance, recovery from training. Consistency over weeks is what makes this one work. |
| Sunflower Lecithin — morning (Now) | 1,200 mg | Choline source for brain health, liver support & fat metabolism. Twice daily for steady levels. |
| Super Rhodiola (Solaray) | 500 mg | Adaptogen — energy, focus, stress resilience & mood. Taken early; avoid late in the day if sensitive. |
| Creatine | 5g | ATP production, muscle strength & cognitive support. Safe, well-researched. Staying hydrated matters here. |
Noon — 13:00–13:15
| Supplement | Dose | Why |
|---|---|---|
| Omega-3 (Moellers) | 1 pill | Essential fatty acids for heart, brain & inflammation. Fat-soluble — taken with lunch. |
| Sunflower Lecithin — noon (Now) | 1,200 mg | Second dose for sustained choline support through the afternoon. |
| CoQ10 (Herbagetica) | 125 mg | Mitochondrial energy production & heart antioxidant support. Fat-soluble — lunch improves absorption. |
| Vitamin K2 MK-7 (Herbagetica) | 120 mcg | Directs calcium to bones, supports vascular health. Works synergistically with the morning Vitamin D. |
Evening — 20:45–20:50
| Supplement | Dose | Why |
|---|---|---|
| Magtein — evening (Now) | 2 pills | Higher evening dose for wind-down. Supports sleep quality alongside the routine. Pairs well with Tritico. |
| Glucosamine & Chondroitin — evening (Now) | 1 pill | Split dosing for consistent joint coverage and overnight recovery. |
| Krill Oil (Sanence) | 500 mg | Advanced Omega-3 with superior absorption and astaxanthin. Supports cholesterol, triglycerides & cardiovascular health. Better bioavailability than standard fish oil. |
🏃 Training
Weekly structure:
| Day | Session | Time |
|---|---|---|
| Monday | Upper Body A | 06:10 |
| Tuesday | Morning Walk | 06:10 |
| Wednesday | Lower Body A | 06:10 |
| Thursday | Morning Walk | 06:10 |
| Friday | Morning Walk | 06:10 |
| Saturday | Morning Walk (weekend recovery walk) | 08:00 |
| Sunday | Rest | — |
The morning walks are not filler. They’re the anchor of the week — the thing that gets me outside and moving before the day has a chance to pull me in another direction. The resistance sessions on Monday and Wednesday are where I’m rebuilding strength. Nothing extreme. Consistent and progressive is the goal.
😴 Sleep & Recovery
Current target: 21:45 lights out → 06:00 wake
In May I hit this 23 nights out of 30 — tracked via Apple Health. That’s not perfect, but it’s honest progress, and honestly it’s better than I expected when I started. The 7 nights I missed aren’t failures; they’re data. The evening Magtein stack is specifically designed to support wind-down, and I think it’s doing its job.
Recovery walks on Saturday are intentional — low intensity movement to keep the body loose without adding stress to the system.
🥗 Nutrition
Honestly, this is the section that’s still in progress. The intention is whole foods, enough protein to support the training load, and not skipping meals — which used to be a habit when things got busy and stressful.
I’ll update this section properly next month once I’ve settled into something consistent enough to actually document. For now: eating real food, not overthinking it, getting protein in around training.
This page is updated monthly. Last update: June 2026.