Routines & Stacks

Routines, and the parts of them you can skip.

These are general-case routines: what to take, when, and — the part most lists leave out — the condition under which a step is not for you. Nothing here is personalized. If you want the version with your own answers in it, the engine below removes the steps you do not need.

Every routine on this page can end up shorter than it starts. That is the intended outcome, not a failure of the page.

Sleep & Stress

Evening wind-down

Three steps, and most people need one of them. This routine is ordered by how little it asks of you: start at the top, and only move down if the step above has been in place for a few weeks and you still want to change something.

  1. Evening, with foodMagnesium Glycinate

    The glycinate form is chosen here for tolerability rather than potency — it is the form least likely to have a digestive effect at an evening dose.

    Skip this step if you already take any magnesium. Forms differ, but stacking two of them mostly stacks the amount, not the benefit.

  2. EveningL-Theanine

    An amino acid found in tea, studied at the intake range on the label. Added here for people whose evenings are busy rather than late.

    Skip this step if your issue is when you go to bed rather than how you feel in the evening. This step does not move your bedtime for you.

  3. Evening, short-termMelatonin

    Included for schedule disruption — travel across time zones, or a shift pattern that moved. It is the most situational item on this page.

    Skip this step if your schedule has not changed. This is a tool for a shifted clock, not a nightly habit, and the first two steps are the ones intended to stay.

If your sleep is already fine, the honest version of this routine is no routine. Nothing here is worth taking to protect sleep you are not losing.

Heart & Metabolic

Heart & metabolic baseline

A baseline is not a treatment. Every step here is either filling a dietary gap you can name, or it does not belong in your routine.

  1. Morning, with foodOmega-3 Fish Oil

    The dietary gap this fills is specific and countable: oily fish on the plate. Most heart-focused research ran on a pattern of roughly two servings a week.

    Skip this step if you already eat oily fish about twice a week. At that point a capsule duplicates your dinner.

  2. Morning, with foodCoQ10 (Ubiquinone)

    Fat-soluble, so it is taken with the same meal as the step above rather than on its own.

    Skip this step if you are under 40 and taking no medication. The reason this ingredient is commonly discussed is age-related and medication-related, and neither applies yet.

  3. With mealsBerberine HCl

    The metabolic half of this routine. It is the item here most likely to interact with prescription medication, which is why it sits last rather than first.

    Skip this step if you take any prescription medication, or you are not being guided by something your clinician has actually measured. This is not a step to add speculatively.

If you take blood pressure, blood thinning or glucose medication, treat this whole page as a list to bring to your pharmacist rather than a list to buy from.

Fitness & Recovery

Training recovery

Two of these three steps are for training that is already consistent. If the training is not consistent yet, the routine that works is the training.

  1. Any time of day, dailyCreatine Monohydrate

    Timing genuinely does not matter for this one, which is why the label says any time. Consistency across weeks is the only variable that does.

    Skip this step if you will not take it daily for at least a couple of months. Taken occasionally it is simply an expensive powder.

  2. Post-trainingL-Glutamine

    An amino acid already abundant in a normal diet, which is exactly why it is the most skippable line on this page.

    Skip this step if you eat adequate protein. For most people this step changes nothing, and we would rather say so than sell it.

  3. Evening, with foodMagnesium Glycinate

    Appears here as well because it is commonly under-consumed by people training most days — the same product, a different reason.

    Skip this step if you already added it from the evening routine above. It is one product in two lists, not two products.

Nothing here substitutes for total daily protein. If that number is not where you want it, food moves it further than any item on this list.

This is the generic version.

A routine written for everyone is, by definition, written for nobody in particular. Answer the questionnaire and the Clarity Engine reruns these routines against what you actually reported — your goals, what you already take, what you eat, and your safety answers — which usually means it hands back a shorter list, not a longer one.

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Educational information only — not medical advice, and not a personalized recommendation. Talk to your doctor or pharmacist before starting, stopping or combining supplements, especially alongside prescription medication, a diagnosed condition, pregnancy or breastfeeding, or before surgery. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.