Protocol

🕕 Morning (Focus, Energy, Neuroprotection)

• Shilajit

• Concerta 18mg

• CDP-Choline (Citicoline) – 250–500 mg

• ALCAR (Acetyl-L-Carnitine) – 500–1000 mg

• NMN (Nicotinamide Mononucleotide) – 1 g

• TMG (Trimethylglycine) – 1 g

• NR (Nicotinamide Riboside) – 300 mg (alternate with NMN; avoid taking both daily)

• Liposomal NAD+ – 500 mg (optional, not with NMN/NR on same day)

• Resveratrol – 250–500 mg (taken with NAD+ boosters)

• Vitamin D3 (spray) – 2000–4000 IU

• CoQ10 (Ubiquinone or Ubiquinol) – 100–200 mg

• Omega-3 – at least 1000 mg DHA + 500 mg EPA

• Creatine Monohydrate – 10 g daily (split in 2 doses, with water or tea)

• Rhodiola Rosea – 200–400 mg (standardized to 3% rosavins, 1% salidroside)

• Matcha / Green Tea / Mushroom Coffee (Lion's Mane, Reishi) – for natural caffeine and L-theanine

• Vitamin B-complex or Multivitamin – once daily

🕑 Afternoon (Sustained Energy & Physical Support)

• L-Tyrosine – 500–1000 mg (especially if under stress or working intensely)

• Ashwagandha KSM-66 – 300–600 mg

• Maca Root – 1–2 g

• NAC (N-Acetylcysteine) – 600–1200 mg (with lunch or early afternoon meal)

🌙 Evening (Relaxation & Regeneration)

• Magnesium Glycinate – 200–400 mg

• Magnesium L-Threonate – optional, for brain support at night

• Magnesium Taurate – 1000–2000 mg (for nervous system + heart support)

• GABA – 300–500 mg (optional, before bed)

• Lunestil – as needed for sleep support

• Phosphatidylserine (PS) – 200 mg (improves sleep quality, lowers cortisol)

🕛 All-day / Background Support

• Lion’s Mane Mushroom – 500–1000 mg (in coffee or capsule form)

• Uridine Monophosphate (UMP) – 150–300 mg (supports synapse formation, taken with choline)

• Zinc & Selenium – according to daily values (e.g., Zinc 15–30 mg, Selenium 100–200 mcg)

• CBD – optional (as needed for relaxation or anxiety)

Would you like a printable or mobile-friendly version of this protocol?