Hydrate: I take 1–2 scoops daily as a source of electrolytes for optimal hydration. It’s essential in summer or during prep when hydration needs are higher, and also ideal before sauna or ice bath sessions.

Greens: I take 1 scoop before breakfast for gut health, micronutrient support, and to reduce inflammation. It helps promote digestion and immune resilience during demanding training blocks and is an easy way to fill micronutrient gaps, especially important during fat loss phases.

NAC: I take 600 mg in the morning to support liver detoxification and immune function. It helps reduce oxidative stress, particularly during hard training or travel, and is a staple in both off-season and prep phases.

Berberine: I take 1 capsule with each meal (5 daily) to help regulate blood glucose and improve insulin sensitivity. It supports metabolic health and energy stability, and also has anti-microbial properties that support gut health.

Amino Switch: I take 1 scoop during training to support muscle recovery and reduce soreness. It helps maintain performance during calorie deficits and is also great for intra-workout hydration.

Creatine Monohydrate: A daily non-negotiable for strength, muscle growth, and cognitive performance. I take 3–5 g per day, usually post-training with a higher-carb meal. It supports power output and training volume.

Beta Alanine: I take 2 g pre-workout to buffer lactic acid and improve endurance. It’s particularly helpful in high-rep hypertrophy phases or when pushing conditioning.

Citrulline Malate: I take 1 scoop pre-workout for blood flow and better pumps. It helps enhance performance, delay fatigue, and is ideal for heavy lifting or high-volume leg days.

Adrenal Switch: My go-to for nervous system down-regulation and improved sleep quality. I take 1 scoop before bed to help my body wind down, recover, and wake up feeling ready for the day.

Ashwagandha: I take 2 capsules in the evening for stress adaptation and mental clarity. It helps regulate cortisol and supports mood stability, especially during high-volume training blocks or contest prep phases. I also use it during calorie deficits to support hormonal balance.

Mag3: My preferred magnesium for cognitive support and nervous system calm, as L-threonate crosses the blood–brain barrier effectively. I take 1 scoop in the late afternoon or evening to support mental clarity, reduce “wired but tired” fatigue, and promote a smoother wind-down before bed. It pairs well with Adrenal Switch for enhanced sleep quality and next-day readiness.

Collagen Switch: I use this daily in my pre-training and nighttime routine to support tendon resilience and overall connective tissue repair. I take 1 scoop pre-training and 1 scoop before bed — Chocolate Collagen + Chocolate Adrenal = heaven!