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Search 123 public protocols by goal, creator, or intervention. Read the details, learn what is inside, then copy one to make it your own.
Sleep well and get rested
1-2 capsules · daily · at night
daily · Before bed
+1 more intervention
Altman describes using blood tests to guide his supplement choices. He names methyl B12, omega-3, iron and vitamin D3.
+2 more interventions
Tim Ferriss's first-person supplement stack from his September 2025 roll call (alpha-lipoic acid, NAC, green tea and garlic allicin extracts, AREDS 2, fish oil, maca, ketone monoester) plus items he confirmed in August 2025 (creatine, Qitone ketone diester, Thorne curcumin phytosome) and in 2024 affiliate posts (Momentous whey, Seed DS-01). Prescriptions, surgical-recovery items, the sleep stack and fasting sit in separate protocols.
morning between meals
+11 more interventions
Peter Attia's over-the-counter list from The Drive #276 (23 Oct 2023): ~2 g EPA and ~1.5 g DHA (Carlson's), vitamin D 5,000 IU, ~1 g elemental magnesium across three forms, methylfolate + methyl B12 (Jarrow), vitamin B6 50 mg three times a week, a baby aspirin, AG1 and Pendulum Glucose Control in the morning, plus phosphatidylserine on long flights. His night stack (ashwagandha, glycine, Magtein) is in the sleep protocol and his prescriptions in the medications protocol.
~2 g (from 4 capsules a day) · daily
~1.5 g (from the same 4 capsules) · daily
+8 more interventions
Rhonda Patrick's June 2025 FoundMyFitness routine, organized by time of day: usually 10 g creatine in two 5 g morning doses, 5 g glutamine, optional beetroot on endurance or recording days; fish oil, alpha-lipoic acid and Avmacol with breakfast; PQQ, CocoaVia and a multivitamin at lunch; then fish oil, vitamin D, magnesium glycinate, K2, vitamin C, ubiquinol and myo-inositol after dinner.
usually 10 g; 5 g on run-only days; 15–20 g split for travel or sleep loss · every day · two separate 5 g morning doses, usually in coffee
5 g · daily · morning
+13 more interventions
Gabrielle Lyon's first-person supplement statements include 5 g creatine in a morning green drink, fish oil depending on context, a multivitamin depending on her cycle, and 500–1000 mg Urolithin A. Her broader educational suggestions are kept in the separate Muscle-Centric Medicine protocol.
500–1000 mg
five grams · in the morning
+3 more interventions
Nutritionist Sergio Perera’s May 2019 account of Hemsworth’s Avengers preparation used BCAAs after training and before bed, with 1 g vitamin C in a post-workout shake. This is a historical, role-specific plan described by the nutritionist—not a current supplement recommendation or a complete personal stack.
training days / nightly in the 2019 prep plan · post-workout (1 p.m. shake) and before bed (9 p.m.)
1 g · training days in the 2019 prep plan · post-workout, in the 1 p.m. shake
Sinclair’s own January 2022 podcast gives older exact amounts for morning NMN and resveratrol and corrects an on-air spermidine unit error.
Sinclair’s own January 2022 podcast gives older exact amounts for morning NMN and resveratrol and corrects an on-air spermidine unit error. A July 2026 interview separately records current-status changes: intermittent berberine while pausing metformin, a nattokinase trial, and no longer taking taurine regularly. These are personal experiments, not longevity recommendations.
~1 g · daily · morning, with yogurt or olive oil
1 g · daily · morning
+4 more interventions
Bryan Johnson's current morning supplement and food-supplement stack: Essential Capsules, Advanced Antioxidants, Ashwagandha & Rhodiola, Omega-3, collagen peptides, extra-virgin olive oil, Proferrin and NMN. Proprietary blends remain intact rather than appearing as separately taken ingredients.
2 capsules · daily · 5:35 am with breakfast
500 mg · daily · morning
+6 more interventions
Andrew Huberman's first-person supplement list from the June 2024 FoundMyFitness interview, with creatine from his 2021 first-person statement.
Andrew Huberman's first-person supplement list from the June 2024 FoundMyFitness interview, with creatine from his 2021 first-person statement. Older Tongkat ali and Fadogia agrestis dose details are dated to 2022 and kept separate from what he restated in 2024. TRT and stopped peptides are in the medications protocol.
at least 1 g, aiming for ~2 g · daily
100 mg · with first meal
+10 more interventions
For the days you have a few drinks
daily with food
Grow muscle and recover fast
Injections · As needed
