Most people build their supplement stack backwards.

They start with what's trending on social media — turkesterone, shilajit, sea moss — and work backwards to justify it. The biochemistry doesn't support this approach.

Here's how I think about it:

Step 1: Fix the foundations first. Before touching any exotic compound, your Vitamin D, Magnesium (glycinate, not oxide), Omega-3 (EPA/DHA ratio matters), and Creatine should be dialed in. These have the deepest evidence base and affect the widest range of metabolic pathways.

Step 2: Test, don't guess. A comprehensive metabolic panel + hormone panel tells you what your body actually needs. Taking ashwagandha "for cortisol" without knowing your cortisol levels is like taking antibiotics without knowing if you have an infection.

Step 3: Understand bioavailability. The form of a supplement matters more than the supplement itself. Magnesium oxide has ~4% absorption. Magnesium glycinate has ~80%. Same mineral, completely different outcome. Most supplement companies use the cheapest forms because consumers don't know the difference.

Step 4: Timing and synergies. Fat-soluble vitamins (D, K2, E) need dietary fat for absorption. Zinc and copper compete for the same transporters. Iron blocks zinc absorption. Taking everything at breakfast with your coffee (which inhibits iron absorption by up to 80%) is a waste.

I break down protocols like this every week inside Thrive Trilogy — the biochemistry behind what actually works, what's overhyped, and what your body specifically needs based on real data.

Join free and start optimizing with evidence, not trends.