Daily Supplement Stack
Supplement Protocol · 15 interventions
Rhonda's extensive 20+ supplement protocol with precise timing: morning, breakfast, afternoon, and evening doses.
- 01Creatine Monohydrate
Thorne Creapure
Dose & timing10g (split 2x 5g) Daily · Morning, in coffeeCognitive and muscle benefits — increased dose in 2025
- 02Sulforaphane
Avmacol Extra Strength
Dose & timing2 capsules Daily with breakfastNrf2 pathway activation, detoxification — signature research topic
- 03Omega-3 Fish Oil
Metagenics OmegaGenics
Dose & timing2g/day total Daily · Split AM + PMAnti-inflammatory, cardiovascular, brain health
- 04Alpha-Lipoic Acid (ALA)
Pure Encapsulations
Dose & timing600 mg Daily with breakfastMitochondrial support, antioxidant
- 05Vitamin D3
Pure Encapsulations D3+K2
Dose & timing4,000-6,000 IU D3 + 100mcg K2 Daily · EveningBone, immune, calcium metabolism
- 06Multivitamin
Pure Encapsulations ONE
Dose & timing1 capsule Daily · AfternoonBaseline micronutrient coverage
- 07PQQ
Life Extension
Dose & timing20 mg Daily · AfternoonMitochondrial biogenesis
- 08Cocoa Extract
Cocoavia
Dose & timing3 capsules Daily · AfternoonCardiovascular health — cocoa flavanols
- 09CoQ10 (Ubiquinol)
Pure Encapsulations
Dose & timing100 mg Daily · EveningMitochondrial support
- 10Magnesium Glycinate
Pure Encapsulations
Dose & timing120 mg Daily · EveningSleep and muscle relaxation
- 11Melatonin
Pure Encapsulations SR
Dose & timing~10 mg Daily before bedSleep — high dose specifically for night terrors
- 12
- 13Vitamin C
Pure Encapsulations Ester-C
Dose & timing600 mg Daily · EveningAntioxidant and immune support
- 14Collagen Peptides
Sparkle Wellness
Dose & timing1 serving Daily · MorningSkin, joint, and connective tissue
- 15
- 01FastLifeHacks (Jan 2026)Creatine Monohydrate
- v1Current versionFebruary 18, 2026 · Initial edition
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