When people ask how I manage my nutritional commitments, they often expect a complicated, supplement-heavy answer. In truth, the approach is systematic: cover the foundations, address individual needs, and target advanced pathways in health and aging. Below, I’ll outline my personal framework, which may give others insight into how to think about their own nutritional strategies.
1. Laying the Foundation
The starting point is always micronutrient sufficiency. A comprehensive multivitamin–mineral complex ensures that essential vitamins, trace elements, and antioxidants are consistently available. This forms the baseline that supports immune function, cardiovascular health, bone strength, and cellular defense.
Alongside micronutrients, I include omega-3 fatty acids (EPA and DHA). These long-chain fats are critical for heart health, brain function, anti-inflammatory balance, and even joint mobility. Because modern diets are often disproportionately high in omega-6 fats, omega-3 supplementation helps restore a healthier balance.
To these essentials, I add
phytonutrient blends rich in carotenoids, polyphenols, and plant antioxidants. These compounds go beyond basic nutrition, targeting oxidative stress and supporting healthy gene expression related to longevity.
2. Energy and Mitochondrial Health
Cellular energy declines with age, in part due to reduced mitochondrial function and diminished NAD⁺ levels. To counter this:
- NAD⁺ precursors are used to support mitochondrial energy metabolism and cellular repair.
- Creatine monohydrate (10 g daily) enhances both muscular performance and brain energy systems.
- Protein supplementation (whey isolate, 1–2 shakes daily) ensures a steady supply of amino acids for muscle repair, metabolic health, and neurotransmitter balance.
- Omega-3 fatty acids also play a mitochondrial role: DHA integrates into mitochondrial membranes, improving fluidity and efficiency of energy production.
Together, these interventions reinforce the body’s energy machinery.
3. Antioxidant & Detoxification Pathways
Beyond vitamins C and E, I use direct glutathione precursors to raise the body’s master antioxidant. This supports detoxification, reduces oxidative burden, and protects against cellular damage. Coupled with phytonutrients, and supported by omega-3’s anti-inflammatory effects, this creates a layered cellular defense system.
4. Cognitive Function and Stress Resilience
Brain health deserves its own category. My strategy combines:
- Botanical nootropics such as ginkgo, bacopa, ginseng, and saffron, which support memory, focus, and mood.
- Magnesium in therapeutic doses, essential for nerve transmission, relaxation, and stress resilience.
- Omega-3 fatty acids, particularly DHA, which are critical structural components of neuronal membranes, influencing fluidity, signaling, and neuroplasticity.
This combination supports not just performance at work, but long-term protection of cognitive function.
5. Gut and Digestive Health
The gut microbiome influences everything from immunity to mood. To support it, I use a synbiotic (a combination of probiotics and prebiotics) daily. When needed, I add digestive enzymes to assist with protein, fat, and carbohydrate breakdown - a useful tool for heavy meals or when digestion is under stress.
6. Electrolyte Balance on a Low-Carbohydrate Diet
A low-carbohydrate dietary pattern shifts electrolyte demands. To maintain balance, I rely on a sodium–potassium blend throughout the day, along with additional magnesium. This prevents the fatigue, cramps, and cognitive dips that can arise when electrolytes are neglected.
7. Advanced Longevity Targets
Aging is driven by several biochemical processes, including oxidative stress, NAD⁺ depletion, mitochondrial decline, and chronic inflammation. My strategy directly addresses each:
- Oxidative stress → glutathione precursors, phytonutrients, antioxidants.
- Mitochondrial decline → NAD⁺ support, creatine, omega-3 fatty acids, targeted phytonutrients.
- NAD⁺ depletion → nicotinamide riboside supplementation.
- Inflammation & glycation → omega-3 fatty acids, plant polyphenols, low-carbohydrate diet, and antioxidant defense.
This creates a proactive strategy, not just for short-term performance but for long-term resilience.
Final Thoughts
This regimen may appear complex, but every element has a clear role. The foundation is micronutrient sufficiency, layered with advanced strategies for cognition, mitochondrial health, antioxidant defense, gut balance, and aging pathways.
The takeaway for anyone reading is not to copy this formula outright - my stack is tailored to my scientific understanding and personal physiology. Instead, the principle is to build from the ground up:
- Secure the basics (diet quality, protein, essential nutrients, omega-3s).
- Layer in targeted supports based on your lifestyle and needs.
- Only then consider advanced interventions for performance and longevity.
It’s less about taking “more,” and more about taking the right things for the right reasons.
If you’d like to learn more, reach out to us at Simplr Health and let us support you in designing and executing on your personal health and vitality goals.
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