☀️ On waking (fasted)
- Acetyl-L-Carnitine (ALCAR Arginate) — 1 capsule (LE)
- Rhodiola — 250–500 mg (LE Rhodiola Extract; modulates cortisol)
- Electrolytes Mix — 1 capsule (Nutricost) with water + sea salt
- (Optional) Thermo / Capsifen — 1 capsule
- (Optional) Waistline / Meratrim® — 1 capsule (30 min before breakfast)
- Black coffee (synergy with ALCAR)
🍳 Breakfast (with fat)
- Multivitamin — 1 capsule (LE Two-Per-Day, 1st dose)
- Calcium + Vit D3 — 1 tablet (Needs Vita; D3 needs fat, carbonate needs gastric acid)
- Coenzyme Q10 (Ubiquinol) — 1 softgel (LE Super Ubiquinol 100mg)
- LE Mitochondrial Energy Optimizer w/ PQQ — 4 capsules (covers PQQ 10mg + R-ALA 150mg + Carnosine + Taurine + B1/B6)
- Trans-Resveratrol — 1 capsule (LE Optimized Resveratrol Elite)
- Omega-3 — 1–2 g (or with lunch)
- HMB — 1 g (1st dose)
🥗 Lunch
- Multivitamin — 1 capsule (LE Two-Per-Day, 2nd dose)
- Creatine — 3 g (1 scoop, Integralmedica)
- L-Carnitine Tartrate — 1 g (LE 500mg, second dose)
- Boswellia — 1 cap (Nutricost 600mg, with fat)
- Magnen B6® — 1 tablet (130 mg Mg + 1 mg B6, after lunch)
- HMB — 1 g (2nd dose — covers the pre-workout window if it's HMB-Ca)
🏃 Pre-workout (15–60 min before)
- Hydrolyzed collagen 15g + Vitamin C 500mg
- NitroVasc Boost (LE) — 1 sachet (Nitrosigine + S7 blend)
- L-Carnitine Tartrate 1–2g + carbohydrate (banana or juice)
- EAA — 1 scoop (~10 g) mixed in the pre/intra-workout bottle (MPS + lean-mass preservation in a fast/deficit; key for sessions >60 min)
- (Training >1h) Beta-Alanine 1.6g mixed in
🌙 Dinner / Night
- (Optional) Waistline / Meratrim® — 1 capsule (2nd dose, 30 min before dinner)
- Beta-Alanine — final split dose (1.6g)
- HMB — 1 g (3rd dose — with dinner)
- Magnen B6® — 1 tablet (2nd dose — after dinner)
- L-Arginine + L-Ornithine — 1 tsp (LE Arginine Ornithine Powder) (fasted, ≥2h after dinner; ammonia clearance + recovery)
- Neuro-Mag® (Mg L-Threonate) — 3 capsules (60 min before sleep; cognition + deep sleep)
- Ashwagandha (KSM-66®) — 1 capsule 600 mg (60 min before sleep, with snack/fat; lowers cortisol and improves sleep)
- Hydrolyzed collagen 10g (if not taken pre-workout)
- UC-II 40mg (fasted, far from last meal)
💊 Conditional supplement — Iron (only with a blood test)
⚠️ Not part of the fixed stack. Only supplement with ferritin + complete blood count + transferrin saturation confirming deficiency — iron has no excretion route and excess is toxic (hemochromatosis). Details on the Iron page.
- When: at night, at the start of the fasted window — ≥2 h after dinner (dairy) — alongside L-Arginine/Ornithine and UC-II.
- What: Iron (Nutricost, ferrous sulfate 65 mg) + Vitamin C 200–500 mg (dedicated source; the multivitamin/Vit C is taken earlier with food).
- Frequency: alternate days, not daily (absorbs more than daily — Stoffel 2017).
- Separate from magnesium: ≥2 h from Neuro-Mag® and Magnen B6® — Mg competes with Fe. Short night → alternate (iron one day, leave the Mg as is).
- Away from: milk/whey/Fairlife, Calcium and coffee — and never after morning training (hepcidin elevated 3–6 h).
Important synergies
- CoQ10 + PQQ + Trans-Resveratrol: take together at breakfast with fat — all fat-soluble and act on complementary mitochondrial pathways.
- ALCAR + Black coffee + Z2 fasted: morning "fat-burning" combo without breaking ketosis.
- Collagen + Vit C + NO booster pre-workout: NO directs collagen to tendons during running impact.
- Boswellia + Omega-3: dual anti-inflammatory — blocks 5-LOX (leukotrienes) and produces resolvins (SPMs).
Conflicts / do not mix
- ALA with amino acids: compete for the same transporter. Take ALA fasted.
- UC-II with a meal: gastric acid denatures the tertiary structure. Take fasted at night.
- Iron with Mg/Ca: compete for the same transporter. If using iron, keep ≥2 h from Neuro-Mag/Magnen B6 and away from Calcium/dairy/coffee.