Sleep Optimization
Reclaim Rest. Restore Rhythm. Regenerate Fully.
Optimize Your Potential
A Holistic Path to Transformation
Unlocking your full potential starts with balance, connection, and intention. I’ve spent years guiding individuals on transformative journeys that honor the mind, body, and spirit. My approach blends traditional wisdom and modern practices to create lasting growth and resilience. This isn’t about temporary change—it’s about aligning every part of your being to thrive with purpose and vitality.
Supplements are powerful tools to optimize foundational protocols, supporting sleep, mindful movement, and nutrition for well-being and performance. The supplements listed here are ones I’ve personally tested, either for specific or ongoing use, and I fully recommend them. They’re designed to enhance the behavioral practices we build together, unlocking clarity and focus in your daily life.
Because everyone’s needs are unique, specific dosages or cycles are not included. Instead, we’ll start with the Biology Assessment Form to evaluate your health, habits, and lifestyle. From there, we’ll create a personalized game plan tailored to your goals.
Please note, I am not a doctor or diagnostician. I approach this work as a Guide & NeuroSomatic Coach, providing tools to support your growth. Links to Examine.com are provided for each supplement, offering detailed and accurate information.
Wherever you are in your journey, this guide is here to support your transformation with care and intention, empowering you to build a strong foundation for growth and optimal health.
What Happens When You Sleep: A look beneath the surface of rest.
Sleep is not passive. It’s a highly active and intelligent process , one of the most regenerative states your body enters. Every night, entire systems come online exclusively during sleep: detoxifying your brain, storing memories, balancing hormones, repairing tissue, strengthening immunity, and integrating your emotional experience.
This is where healing happens.
This is where resilience is built.
Protecting your sleep protects everything else.
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What happens:
While you sleep, your brain literally washes itself. The glymphatic system — a kind of waste clearance pathway — becomes 60% more active during deep sleep. It clears out metabolic waste, toxins, and cellular debris that build up during waking hours.
Why it matters:
Without this nightly cleanse, toxins like beta-amyloid (associated with Alzheimer’s disease) accumulate over time.
Key Insight:
“Sleep is your brain’s nighttime housekeeping crew.”
Integration Practice:
Prioritize deep, uninterrupted sleep → 7-9 hours minimum → to allow full glymphatic activation.
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What happens:
Sleep shifts memories from short-term holding (hippocampus) to long-term storage (neocortex). This happens most during deep NREM and REM stages.
Why it matters:
Without sleep, new learning doesn’t “stick.” Skill acquisition, studying, emotional memories — all compromised.
Key Insight:
“You don’t just learn when awake — you store it while asleep.”
Integration Practice:
After learning something new, protect that night’s sleep like gold.
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What happens:
Sleep triggers the release and cycling of critical hormones:
Growth hormone surges in deep sleep → tissue repair
Testosterone replenishment in men & women
Cortisol regulated → healthy rise/fall pattern
Why it matters:
Poor sleep = hormonal chaos → low energy, poor recovery, mood swings, weight gain, irritability.
Key Insight:
“Your hormones obey your sleep, not your willpower.”
Integration Practice:
Wind down early. Avoid late eating, alcohol, or screens that disrupt hormone cycling.
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What happens:
During deep sleep, protein synthesis increases. Growth hormone release supports tissue repair and muscle recovery from training or daily stress.
Why it matters:
Recovery isn’t just what you do in the gym or at the table — it’s what you allow in bed.
Key Insight:
“You don’t grow from training — you grow from recovering well after.”
Integration Practice:
No recovery = no adaptation. Sleep is your most potent recovery tool.
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What happens:
Sleep enhances immune cell production and function — particularly natural killer (NK) cells that fight viruses and cancerous cells.
Why it matters:
One night of poor sleep can drop NK cell activity by up to 70%.
Key Insight:
“Sleep is your built-in immune upgrade every night.”
Integration Practice:
When sick or rundown, double down on sleep — not just supplements.
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What happens:
REM sleep helps the brain process emotional experiences, resolve stress, and regulate mood.
Why it matters:
Sleep-deprived people show increased emotional reactivity, anxiety, irritability, and reduced impulse control.
Key Insight:
“You’re not crazy — you’re probably just tired.”
Integration Practice:
If life feels unmanageable → check your sleep first before making life-changing decisions.
What Happens When You Don’t Sleep: The unseen cost of cutting corners.
Sleep loss doesn’t just make you tired — it slowly unravels critical systems throughout your body and mind. The effects are cumulative, often subtle at first, and then profound over time.
This isn’t fear-based — it’s biology.
When sleep is consistently neglected, these are the areas that begin to suffer most.
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What happens:
Without sufficient deep sleep, the brain's glymphatic system fails to clear beta-amyloid plaques — a key factor in Alzheimer’s disease development.
Why it matters:
Chronic poor sleep is directly associated with higher Alzheimer’s risk later in life.
Key Insight:
“Sleep is brain hygiene — for today and for decades from now.”
Integration Practice:
Protect deep sleep consistently, especially as you age.
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What happens:
One night of 4-5 hours of sleep can drop your Natural Killer (NK) cell activity by up to 70% — drastically weakening immune defense.
Why it matters:
Poor sleep increases vulnerability to colds, flu, infection, and cancer risk.
Key Insight:
“Your immune system pulls its strength from your sleep.”
Integration Practice:
Prioritize sleep like medicine — especially when traveling, training hard, or recovering from illness.
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What happens:
WHO classifies night-shift work as a probable carcinogen — primarily due to disrupted circadian rhythms and suppressed melatonin (a known anti-cancer molecule).
Why it matters:
Melatonin isn’t just a sleep hormone — it’s a powerful antioxidant protecting cellular health.
Key Insight:
“Sleep is cellular defense.”
Integration Practice:
Minimize late-night light exposure. Maximize darkness during sleep.
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What happens:
Sleep loss increases blood pressure, heart rate variability declines, and inflammation markers rise — creating conditions for cardiovascular disease.
Why it matters:
Even partial sleep restriction can raise heart attack risk.
Key Insight:
“Sleep is your heart’s nightly recovery protocol.”
Integration Practice:
Maintain consistent sleep and wake times — irregular sleep is linked to higher heart disease risk even in healthy people.
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What happens:
Sleep governs the release, cycling, and sensitivity of critical hormones.
Impacts of poor sleep:
↓ Testosterone (men & women)
↓ Growth Hormone
↑ Cortisol dysregulation (chronic stress state)
↑ Insulin resistance (blood sugar issues & weight gain)
Why it matters:
Lack of sleep accelerates aging, reduces recovery, increases fat storage, and destabilizes mood and metabolism.
Key Insight:
“Your hormones follow your sleep — not your willpower.”
Integration Practice:
Restore your rhythm first. Everything hormonal flows from there.
Essential Practices for Better Sleep
Sleep optimization doesn’t start at night — it starts the moment you wake up.
Your body’s sleep-wake cycle (circadian rhythm) is shaped all day long by light, movement, food timing, stress, and routine.
These practices are the non-negotiable fundamentals — the habits that build deep, restorative sleep long before your head hits the pillow.
Master these before chasing supplements or gadgets.
Simple rhythms. Daily commitment. Powerful results.
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What:
Expose your eyes to natural sunlight within 30-60 minutes of waking.
Why it matters:
Morning light signals your brain that it’s daytime — setting your circadian rhythm for better energy, mood, focus, and sleep later that night.
Insight:
“Your first light determines your next night.”
Action:
Get outside eyes to sky, no sunglasses (5-10 min direct sunlight)
Cloudy? Stay longer (20-30 min)
No outdoor access? Sit near a bright window or use a light therapy lamp
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What:
Go to bed and wake up at roughly the same time every day — even weekends.
Why:
Your circadian rhythm craves consistency more than perfection.
Insight:
“Erratic sleep is like giving your brain jet lag every week.”
Action:
→ 60-minute window max variance between days
→ Set your wake time as the anchor — bedtime adjusts from there -
What:
Create a sleep environment that mimics nature: dark, cool, and quiet.
Why:
Optimal sleep conditions promote deep sleep stages.
Insight:
“Your bedroom should feel like a cave.”
Action:
→ Temp: 60-67°F ideal
→ Blackout curtains or sleep mask
→ Remove all small lights/screens
→ White noise or earplugs if needed -
What:
Create predictable rituals that tell your nervous system it's time to slow down.
Why:
You can't slam the brakes on stress and expect instant sleep.
Insight:
“Downshift gradually. Signal safety.”
Action:
→ Dim lights or switch to red lights
→ Gentle movement (stretching, yin yoga)
→ Breathwork, meditation, or journaling
→ No screens or blue light if possible
→ Herbal teas (chamomile, lemon balm, valerian) -
What:
Stop caffeine intake 8-10 hours before your intended sleep time.
Why:
Caffeine blocks adenosine (your sleepiness chemical) and fragments sleep.
Insight:
“Caffeine stays in your system longer than you think.”
Action:
→ Latest caffeine intake: 12 PM (if sleeping at 9-10 PM)
→ Switch to herbal teas or decaf in the afternoon -
What:
Limit or eliminate alcohol intake within 3 hours of sleep.
Why:
Alcohol sedates — it does not create natural sleep. It fragments REM sleep, reduces sleep quality, and disrupts memory processing.
Insight:
“Alcohol helps you pass out — but not truly sleep.”
Action:
→ Space alcohol away from bedtime (minimum 3-4 hrs)
→ Hydrate well after drinking
→ Limit frequency if optimizing for recovery and performance
What Kills Sleep Quality Most: Sleep Killers List (Quick Hits)
Awareness precedes better choices
Most people don’t have a sleep problem.
They have a lifestyle problem disrupting their biology.
These are the most common (and avoidable) culprits that quietly destroy sleep quality — no matter how many hours you spend in bed.
Small shifts here often create big returns.
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What:
Screens, overhead lighting, and LED exposure after dark suppress melatonin — your brain’s primary sleep hormone.
Why it matters:
Your brain evolved to associate light = daytime → darkness = sleep time.
Modern lighting confuses this system.Insight:
“Nighttime light tells your brain it’s noon — even at midnight.”
Action:
Dim lights 1-2 hours before bed
Use red/orange bulbs or candles
Blue-light-blocking glasses if using screens
Enable night shift mode on devices
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What:
Heavy meals close to bedtime raise body temperature and activate digestion → both impair deep sleep.
Why it matters:
Your body wants to be in repair mode during sleep — not digestion mode.
Insight:
“Sleep well-fed — not overstuffed.”
Action:
Finish last meal 2-3 hours before bed
Keep late-night snacks light (protein + healthy fat best)
Avoid high sugar or heavy fats late
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What:
Alcohol sedates but does not create natural sleep — it blocks REM cycles, increases night wake-ups, and raises core body temp.
Why it matters:
Long-term alcohol use before bed is linked to reduced emotional processing, memory issues, and poor recovery.
Insight:
“Passing out is not the same as passing into sleep.”
Action:
Limit alcohol before bed (3-4 hours buffer)
Hydrate well between drinks
Create alcohol-free nights when prioritizing recovery
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What:
Caffeine blocks adenosine — the chemical that builds sleepiness throughout your day.
Why it matters:
Even if you fall asleep with caffeine in your system, your sleep is lighter and more fragmented.
Insight:
“Caffeine is powerful — respect its half-life.”
Action:
Stop caffeine 8-10 hours before sleep
Earlier cut-off if sensitive
Switch to herbal teas or decaf in the afternoon
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What:
Inconsistent bedtimes and wake times confuse your brain’s internal clock — making it harder to fall asleep, stay asleep, and wake feeling restored.
Why it matters:
Your circadian rhythm thrives on predictability — not variety.
Insight:
“You can’t negotiate with your biology.”
Action:
Anchor a consistent wake time daily
Adjust bedtime slowly (15-30 min shifts)
Keep within a 30-60 min window daily
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High-Stimulation Content Before Bed
Intense conversations, scrolling, gaming, emails, or stress-inducing media spikes dopamine and cortisol — keeping your nervous system alert.
→ Solution: 60-minute device-free buffer zone before sleep. Create a calming pre-bed ritual.
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Anxiety & Mental Overdrive at Bedtime
Racing thoughts and unprocessed stress = sleep latency (taking longer to fall asleep) + light, fragmented sleep.
→ Solution: Breathwork, journaling, gratitude lists, meditation, or brain-dump writing before bed.
QQRT: The 4 Pillars of Sleep Health: Adapted from the work of Dr. Matthew Walker
Great sleep isn’t complicated — but it is structured.
Dr. Matthew Walker describes optimal sleep using 4 key pillars:
Quality, Quantity, Regularity, Timing
If any one of these is consistently compromised, sleep quality (and life quality) declines.
Think of QQRT like legs of a table — stable sleep needs all 4.
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What:
Quality refers to how well you cycle through the stages of sleep — light, deep (slow-wave), and REM.
Why it matters:
Even if you sleep long enough, fragmented or shallow sleep means poor recovery, impaired memory, and mood instability.
Signs of Poor Quality:
Wake up tired despite 7-9 hours
Frequent wake-ups
Vivid or emotionally charged dreams (from stress)
Insight:
“Uninterrupted deep sleep is where repair happens.”
Action:
Limit alcohol & heavy meals before bed
Cool, dark, quiet sleep environment
Consistent wind-down routine
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What:
Most adults need 7-9 hours of actual sleep (not just time in bed) for optimal function.
Why it matters:
Less than 6 hours per night is linked to dramatically increased disease risk across nearly every system.
Signs of Poor Quantity:
Reliance on caffeine
Afternoon crashes
Memory slips, irritability, low libido
Insight:
“Sleep isn’t optional — it’s a biological requirement.”
Action:
Reverse-engineer bedtime from wake time
Treat sleep like your most important meeting
Protect it fiercely
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What:
Going to bed and waking up around the same time every day — yes, even weekends.
Why it matters:
Irregular sleep patterns create "social jet lag," disrupting your body’s internal clock.
Signs of Poor Regularity:
Trouble falling asleep or waking up at desired times
Feeling groggy despite enough hours of sleep
Monday exhaustion after "weekend catch-up sleep"
Insight:
“Your brain loves rhythm more than it loves flexibility.”
Action:
Set a consistent wake time daily (most powerful anchor)
Shift bedtime gradually (15-30 min shifts) if needed
Avoid "sleep binging" on weekends — it backfires
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What:
Your body wants to sleep in alignment with natural light/dark cycles — generally between ~9-10 PM and 6-7 AM.
Why it matters:
Sleeping too late (shifted circadian timing) reduces sleep quality and hormonal cycling — even if you sleep long enough.
Signs of Poor Timing:
Staying up past midnight regularly
Second wind of energy late at night
Morning grogginess or low mood
Insight:
“Early to bed, early to rise is built into human biology.”
Action:
Aim for sleep onset between 9-11 PM
Morning light anchors your rhythm
Limit bright light at night
Use red/orange light after sunset
Benefits of Daily Use of Athletic Greens
AG1 by Athletic Greens is a comprehensive nutrition solution formulated to support whole-body health with 75 high-quality vitamins, minerals, and whole-food sourced ingredients. Its powder form makes it highly absorbable, so your body can easily get the nutritional support it needs every day.
Promotes gut health
Prebiotics, probiotics and natural occurring enzymes bolster digestion and nutrient absorption.
Supports immunity
Your daily dose of Vitamin C, zinc, healing mushrooms and more.
Helps recovery
Packed with superfoods, adaptogens + antioxidants. Trusted by the world's best endurance athletes.
Sustains energy
Magnesium regulates all-day energy by supporting energy production in our cells.
2. Supplements for Boosting Testosterone
Testosterone is a vital hormone for both men and women, contributing to muscle mass, bone density, and overall well-being.
Tongkat Ali: Enhances testosterone.
Fadogia Agrestis: Enhances testosterone.
Zinc: Vital for testosterone synthesis.
Boron: Increases free testosterone.
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Tongkat Ali, also known as Eurycoma longifolia, is a traditional herbal remedy used for centuries to support male reproductive health.
Its primary benefit is its ability to boost testosterone levels, particularly in individuals with low baseline levels. Tongkat Ali may also reduce cortisol, helping the body better cope with stress.
It has shown promise in improving libido, physical performance, and overall energy levels, making it a popular choice for both hormonal balance and general vitality.
More from Examine.com
May increase testosterone levels in men with low testosterone.
Reduces cortisol levels, aiding in stress management.
May improve sexual health and libido.
Suggestions:
Take it early in the day: Since it can have a mild stimulant effect, it's advisable to consume it in the morning.
Use it consistently rather than intermittently: The effect seems to enhance during the second and third months of regular daily usage.
No requirement to cycle it: Continual use is generally acceptable, unless specific indicators in your blood tests – such as elevated liver enzymes – suggest a need to discontinue.
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Fadogia Agrestis is an African shrub traditionally used as a natural aphrodisiac. Preliminary research suggests it may support healthy testosterone levels and enhance sexual function, although more human studies are needed to confirm its efficacy and safety.
In addition to its hormonal benefits, Fadogia may also improve physical performance and recovery. It is gaining popularity for its potential role in optimizing male health and vitality.
More from Examine.com
Traditionally used to enhance libido.
May support healthy testosterone levels.
Limited human studies; more research is needed.
Suggestion:
Cycling 2 months on 2 months off.
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Zinc is an essential mineral involved in numerous biological processes, including immune function, enzyme activity, and hormone production. It plays a significant role in supporting skin health, wound healing, and maintaining a strong immune system.
Zinc is also critical for male reproductive health, as it influences testosterone production and sperm quality. A deficiency in zinc can lead to weakened immunity, delayed wound healing, and other health issues.
More from Examine.com
Essential for immune function.
Plays a role in protein synthesis and DNA formation.
Supports wound healing and sense of taste and smell.
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Boron is a trace mineral that contributes to overall health by influencing calcium, magnesium, and phosphorus metabolism. It plays a key role in bone health and hormonal regulation, particularly in boosting free testosterone levels. Boron has anti-inflammatory properties, which may help reduce joint discomfort and improve mobility.
Additionally, it supports cognitive function and enhances the body's ability to utilize vitamin D effectively.
More from Examine.com
May help increase free testosterone levels.
Supports bone health by aiding mineral metabolism.
Exhibits anti-inflammatory effects.
3. Supplements for Enhancing Sleep Quality
Good sleep is crucial for overall health and optimal brain function. To enhance sleep quality, individuals can use a combination of supplements.
Magnesium L-Threonate: Supports relaxation.
Theanine: Promotes calmness.
Apigenin: Enhances GABA activity.
Inositol: Aids mood and sleep.
GABA: Calming neurotransmitter, reduces stress.
Glycine: Enhances sleep, promotes relaxation.
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Magnesium L-Threonate is a form of magnesium specifically developed to improve absorption into the brain. It enhances cognitive function by increasing synaptic plasticity and supporting neurotransmitter activity.
This unique magnesium chelate has been shown to improve memory, focus, and learning capabilities.
Additionally, it aids in relaxation by activating GABA receptors, which can promote better sleep without sedative side effects. Its brain-targeted benefits make it a standout among magnesium supplements.
More from Examine.com
Boosts synaptic density and brain plasticity.
Improves working memory and executive function.
Promotes relaxation and sleep quality without sedative effects.
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Theanine is an amino acid primarily found in green tea, known for its ability to induce relaxation without causing drowsiness.
It promotes alpha brainwave activity, associated with a state of wakeful calmness. Theanine also modulates neurotransmitter activity, enhancing the effects of GABA, serotonin, and dopamine.
When combined with caffeine, it can improve focus and alertness while minimizing the jittery effects of caffeine alone.
More from Examine.com
Reduces stress and anxiety levels.
Enhances focus and attention, especially when combined with caffeine.
May improve sleep quality by promoting relaxation.
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Apigenin is a naturally occurring flavonoid found in foods like parsley, chamomile, and celery. It is known for its calming properties, as it binds to GABA receptors to reduce neural excitability.
Apigenin has demonstrated potential in promoting sleep, managing anxiety, and reducing inflammation. Its antioxidant properties also help protect cells from damage caused by oxidative stress.
This versatile compound is increasingly recognized for its benefits to mental health and relaxation.
More from Examine.com
Exhibits anti-anxiety properties by modulating GABA receptors.
Possesses anti-inflammatory and antioxidant effects.
May promote sleep by reducing neural excitability.
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Inositol is a naturally occurring carbohydrate often classified as a pseudovitamin. It plays a vital role in cellular signaling, particularly for insulin and serotonin pathways. Inositol is commonly used to support mood regulation, improve insulin sensitivity, and enhance reproductive health, especially in cases of polycystic ovary syndrome (PCOS).
It is also known for its calming effects, making it a popular supplement for improving sleep and reducing symptoms of anxiety.
More from Examine.com
Supports serotonin activity, potentially reducing anxiety.
May improve symptoms of depression.
Assists in regulating insulin sensitivity.
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Gamma-Aminobutyric Acid (GABA) is the primary inhibitory neurotransmitter in the central nervous system.
It plays a vital role in calming neuronal activity, promoting relaxation, and reducing stress. GABA helps maintain a balance between excitation and inhibition in the brain, which is crucial for managing anxiety and fostering a sense of calm.
Supplemental GABA is often used to support better sleep, stress management, and overall mental well-being.
More from Examine.com
Calms overactive neurons to promote relaxation.
Reduces stress and anxiety levels.
Supports better sleep without sedative effects.
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Glycine is a non-essential amino acid that contributes to numerous biological functions, including protein synthesis, neurotransmitter activity, and collagen formation.
It acts as an inhibitory neurotransmitter in the brain and spinal cord, helping to promote relaxation and improve sleep quality.
Glycine is also involved in detoxification processes and supports joint and skin health due to its role in collagen synthesis.
More from Examine.com
Enhances sleep quality and reduces nighttime awakenings.
Supports collagen formation for joint and skin health.
Promotes relaxation through its inhibitory effects on the nervous system.
4. Supplements for Boosting Mental Sharpness and Focus
Maintaining cognitive function and focus is crucial in today's fast-paced world. Use these specific supplements to boost mental sharpness and focus. Of course the best supplement for mental sharpness and focus, is 8hrs of quality sleep.
Alpha-GPC: Boosts memory.
L-Tyrosine: Improves focus.
Phenylethylamine (PEA): Enhances mood and alertness.
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Alpha-GPC is a highly bioavailable form of choline that crosses the blood-brain barrier to support cognitive function and neurological health.
It is a precursor to acetylcholine, a neurotransmitter critical for learning, memory, and attention. Research suggests Alpha-GPC can enhance cognitive performance, particularly in aging populations or those with cognitive impairments.
Additionally, it may improve physical power and recovery in athletes due to its role in cellular energy production.
More from Examine.com
Enhances acetylcholine production, crucial for learning and memory.
May improve power output in athletes.
Supports overall brain health and function.
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L-Tyrosine is a conditionally essential amino acid and a precursor to the neurotransmitters dopamine, norepinephrine, and epinephrine.
It supports cognitive function and resilience under stress by replenishing depleted neurotransmitter levels. L-Tyrosine is particularly beneficial for improving focus, memory, and alertness during times of mental or physical fatigue.
It is commonly used to enhance performance in demanding situations.
More from Examine.com
Restores depleted dopamine and norepinephrine during stress.
May improve mental performance under fatigue or sleep deprivation.
Supports memory and focus during acute stress.
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Phenylethylamine is an organic compound that acts as a neuromodulator in the brain, influencing mood, attention, and motivation.
Often referred to as the "love chemical," it naturally occurs in small amounts in chocolate and is associated with feelings of euphoria. PEA stimulates the release of dopamine and norepinephrine, promoting increased energy and mental focus.
However, it is rapidly broken down in the body, resulting in short-lived effects.
More from Examine.com
Acts as a neuromodulator to improve mood.
May increase attention and focus.
Rapidly metabolized; effects are short-lived.
5. Supplements for Maintaining Good Cognitive Function
Maintaining cognitive function is crucial for overall productivity and well-being. Use these specific supplements to support this aspect of your health.
Omega-3 Fatty Acids: Reduces brain inflammation.
Glutamine: Supports gut health.
Creatine HCL: Aids brain energy.
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Omega-3 fatty acids are essential polyunsaturated fats that are critical for brain health, cardiovascular function, and reducing inflammation. They are primarily found in fish oil and certain plant sources.
The two most biologically active forms, EPA and DHA, support cognitive function, enhance mood, and reduce the risk of neurodegenerative diseases.
Omega-3s also play a role in maintaining heart health by reducing triglyceride levels and inflammation.
More from Examine.com
Supports cognitive health and reduces risk of neurodegenerative diseases.
Reduces inflammation and promotes joint health.
Improves heart health by lowering triglyceride levels.
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Glutamine is the most abundant amino acid in the body and plays a key role in gut health, immune function, and protein synthesis.
It is a critical energy source for intestinal cells, helping to maintain the integrity of the gut lining. Glutamine also supports recovery after intense physical activity by replenishing muscle glycogen stores and aiding in muscle repair.
Its role in neurotransmitter production makes it beneficial for brain health as well.
More from Examine.com
Aids in gut repair and integrity by fueling intestinal cells.
Enhances recovery and immune function after exercise.
Supports neurotransmitter balance by providing a precursor to glutamate and GABA.
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Creatine HCL is a hydrochloride-bound form of creatine, known for its high solubility and superior absorption compared to creatine monohydrate.
It supports energy production by replenishing ATP stores, making it essential for high-intensity physical activities. Creatine HCL is particularly beneficial for cognitive performance, as it provides energy to brain cells.
Its concentrated form allows for smaller dosages without gastrointestinal discomfort.
More from Examine.com
Improves high-intensity exercise performance by replenishing ATP stores.
May enhance short-term memory and reduce mental fatigue.
Requires smaller doses compared to creatine monohydrate due to higher solubility.
6. Supplements for Pre & Post Meditation Care
Supporting mental clarity and emotional balance is essential before and after deep meditative practices. These supplements are chosen to promote relaxation, replenish nutrients, and enhance cognitive recovery for a grounded and focused state of mind.
L-Tyrosine: Enhances clarity.
5HTP: Promotes calmness.
NAC Reduces oxidative stress.
Magtein: Improves relaxation.
P-5-P: Supports neurotransmitters.
Acetly L-Carnitine Boosts focus.
Alpha Lipoic Acid: Antioxidant support.
Creatine HCL: Provides energy.
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L-Tyrosine is a conditionally essential amino acid and a precursor to the neurotransmitters dopamine, norepinephrine, and epinephrine.
It supports cognitive function and resilience under stress by replenishing depleted neurotransmitter levels. L-Tyrosine is particularly beneficial for improving focus, memory, and alertness during times of mental or physical fatigue.
It is commonly used to enhance performance in demanding situations.
More from Examine.com
Restores depleted dopamine and norepinephrine during stress.
May improve mental performance under fatigue or sleep deprivation.
Supports memory and focus during acute stress.
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5-HTP (5-Hydroxytryptophan) is a precursor to serotonin, an essential neurotransmitter that regulates mood, sleep, and appetite.
Derived from the seeds of the Griffonia simplicifolia plant, 5-HTP is used as a natural remedy to improve emotional well-being, combat insomnia, and reduce symptoms of anxiety and depression.
Its ability to increase serotonin levels makes it a common supplement for enhancing sleep quality and promoting relaxation.
More from Examine.com
Enhances serotonin levels, supporting emotional well-being.
May improve sleep quality by increasing melatonin production.
Can reduce symptoms of anxiety and depression.
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NAC is a modified form of the amino acid cysteine, renowned for its antioxidant properties and role in detoxification. It replenishes glutathione, the body's master antioxidant, helping to combat oxidative stress and support liver function.
NAC is also used to improve respiratory health, reduce inflammation, and support mental health by modulating glutamate activity in the brain.
It has shown promise in managing conditions such as OCD, bipolar disorder, and anxiety.
More from Examine.com
Protects against oxidative damage and replenishes intracellular glutathione levels.
May reduce symptoms of mental health conditions like OCD and anxiety.
Supports respiratory health and liver detoxification.
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Magnesium L-Threonate is a form of magnesium specifically developed to improve absorption into the brain.
It enhances cognitive function by increasing synaptic plasticity and supporting neurotransmitter activity. This unique magnesium chelate has been shown to improve memory, focus, and learning capabilities. Additionally, it aids in relaxation by activating GABA receptors, which can promote better sleep without sedative side effects.
Its brain-targeted benefits make it a standout among magnesium supplements.
More from Examine.com
Boosts synaptic density and brain plasticity.
Improves working memory and executive function.
Promotes relaxation and sleep quality without sedative effects.
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P-5-P is the biologically active form of vitamin B6, which is essential for numerous enzymatic reactions in the body.
It supports the synthesis of neurotransmitters like serotonin, dopamine, and GABA, making it critical for mood and cognitive health. P-5-P also helps regulate homocysteine levels, reducing the risk of cardiovascular issues.
This active form is more readily absorbed and utilized compared to standard vitamin B6 supplements.
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Supports serotonin, dopamine, and GABA production.
Helps regulate homocysteine levels, protecting cardiovascular health.
May reduce premenstrual syndrome (PMS) symptoms.
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Acetyl L-Carnitine (ALCAR) is a form of carnitine that crosses the blood-brain barrier to support energy production and brain health.
It plays a key role in transporting fatty acids into mitochondria for energy generation, which is especially important for cognitive function. ALCAR has neuroprotective properties and has been shown to improve focus, memory, and mental clarity.
It is also widely used to combat age-related cognitive decline and support overall brain energy.
More from Examine.com
Boosts mitochondrial energy production and brain function.
May protect against cognitive decline and support memory.
Improves focus and mental clarity.
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Alpha Lipoic Acid (ALA) is a potent antioxidant that supports energy metabolism and protects cells from oxidative stress.
It enhances the function of mitochondria and helps recycle other antioxidants, such as vitamins C and E. ALA is known to improve insulin sensitivity and may support healthy blood sugar levels.
Its neuroprotective properties also make it beneficial for reducing symptoms of neuropathy and protecting brain health.
More from Examine.com
Enhances mitochondrial function and energy metabolism.
Reduces inflammation and improves insulin sensitivity.
Protects nerve health and may improve symptoms of neuropathy.
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Creatine HCL is a hydrochloride-bound form of creatine, known for its high solubility and superior absorption compared to creatine monohydrate.
It supports energy production by replenishing ATP stores, making it essential for high-intensity physical activities. Creatine HCL is particularly beneficial for cognitive performance, as it provides energy to brain cells.
Its concentrated form allows for smaller dosages without gastrointestinal discomfort.
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Improves high-intensity exercise performance by replenishing ATP stores.
May enhance short-term memory and reduce mental fatigue.
Requires smaller doses compared to creatine monohydrate due to higher solubility.
7. Further Supplements Zachary Takes
This is an ongoing list of additional supplements for overall health and well-being.
Rhodiola Rosea: Reduces fatigue.
Ashwagandha: Lowers cortisol.
Multivitamin: Fills nutrient gaps.
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Rhodiola Rosea is a powerful adaptogen that helps the body adapt to physical and mental stress.
It works by regulating the hypothalamic-pituitary-adrenal (HPA) axis and balancing stress hormones such as cortisol.
Rhodiola is known for its ability to reduce fatigue, improve mental clarity, and enhance resilience under pressure.
It also has antioxidant properties, which contribute to overall cellular health and recovery.
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Reduces fatigue and enhances endurance during stressful situations.
May improve cognitive performance and focus.
Supports emotional well-being by modulating stress hormones.
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Ashwagandha, also known as Withania somnifera, is a traditional adaptogen widely used in Ayurvedic medicine.
It helps lower cortisol levels, reducing the effects of chronic stress on the body. Ashwagandha is also known to support energy levels, improve sleep quality, and enhance physical performance.
Additionally, it may have neuroprotective properties that support cognitive function and emotional balance.
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Lowers cortisol and helps balance stress response.
Improves energy, endurance, and immune health.
May enhance cognitive performance and memory.
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A multivitamin is a broad-spectrum supplement that provides essential vitamins and minerals to support overall health and fill nutritional gaps.
Multivitamins are particularly useful for individuals with dietary restrictions, limited food variety, or increased nutritional demands.
They help maintain energy levels, support immune function, and promote healthy skin, hair, and nails.
High-quality multivitamins may also include antioxidants to combat oxidative stress and enhance cellular function.
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Addresses potential deficiencies in vitamins and minerals.
Supports immune function and energy production.
Provides a convenient baseline for micronutrient intake.
8. Tracking and Measuring Health
To monitor the effects of these supplements and track overall health, it is recommended to test blood twice a year. Function Health, is a company that offers comprehensive blood, urine and saliva tests, to track and monitor health metrics.
Some Options for Function Health:
The Yearly: 100+ lab tests covering various health aspects, including heart, thyroid, cancer detection, autoimmunity, and more.
The Mid Year: 60+ lab tests conducted 3-6 months after the initial yearly tests to monitor changes and progress.
When Needed: Access to a menu of advanced tests focusing on specific areas or comprehensive retesting, available as needed with transparent pricing.
Function Health provides a thorough approach to health monitoring, enabling individuals to track and manage their well-being effectively.
FAQs
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AG1 by Athletic Greens. This comprehensive blend of micronutrients supports overall health, energy, and vitality, making it a solid choice for anyone looking to cover foundational needs.
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Every individual’s needs are unique. That’s why we start with the Foundational Protocol Assessment Form, which provides a detailed overview of your habits and health. From there, we’ll create a personalized supplement plan tailored to your goals and lifestyle.
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No, supplements are not substitutes for foundational habits. They are meant to complement a balanced diet, quality sleep, mindful movement, and other lifestyle practices, enhancing the progress you make through these core behaviors.
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Dosages and cycles are not included because they depend on your unique physiology and goals. Once we evaluate your assessment, I can provide guidance that aligns with your individual needs.
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All the supplements listed here are ones I’ve personally tested and vetted for quality. For further assurance, I’ve provided links to Examine.com, where you can find detailed, research-backed information about each product.
Ready to Elevate Your Health?
If you feel inspired to optimize your well-being and unlock your full potential, I’m here to guide you every step of the way. This journey is about more than supplements—it’s about aligning your lifestyle with intention and clarity to create lasting transformation. Let’s collaborate to design a plan tailored to your unique needs and goals, rooted in holistic principles and supported by proven tools. Take the first step toward your next level of health and vitality today.