🚀 Unlock Your Longevity Edge!
Daily Supplement Protocol – 190 lb (86 kg)
⏳ Fasting Window (wake-up → Meal 1)
- 🍊 Vitamin C – 1 g @ 09:00 | water-only | antioxidant, immune, collagen
- 🧬 NAC – 600 mg @ 09:00 & 14:00 | empty | ↑ glutathione, detox
- 🧪 Vitamin B-12 – 2 500 µg SL (Mon & Thu 10:00) | fasted | methylation, nerve
- 🌱 Turkey Tail PSP-50 – 3 caps @ 08:30 | warm water | NK-cell activator
- 🧙 Lion’s Mane – 3 caps @ 08:30 | coffee OK | NGF, cognition
☕️ Black coffee → wait 20-30 min →
- 💧 Liposomal NMN Pro 300 – 300-600 mg AM fasted
- 🍷 Resveratrol 1 600 mg – 600-900 mg with fish-oil or 17:00 meal
- 🐟 Omega-3 Fish Oil – 2 softgels ≈ 1 450 mg EPA + DHA
🍽️ Pre-Meal Priming
- 🍚 Berberine + Ceylon Cinnamon – 400 mg 20 min pre-meal | empty | AMPK, glucose control
🍽️ Feeding Window (17:00 → 22:00)
- ☀️ Vitamin D3 + K2 – 2 000 IU D3 + K2 cap
- 🌼 Evening Primrose Oil – 1 g
- 🐟 Astaxanthin – 6 mg
- 🌶️ Turmeric + BioPerine – 2.25 g
- 🦴 MSM + Glucosamine + Chondroitin – 2 caps
- 🔪 DIM – 400 mg
- 🍚 Berberine doses 2 & 3 – 400 mg pre-2nd meal & snack
🌙 Bedtime Stack (~23:00)
- 🌴 Reishi Primo – 2 caps | empty-tea | sleep & immunity
- 🧢 Ashwagandha – 2.1 g
- 🧂 Glycine – 3 g · 30 min pre-sleep
- 🛏️ GABA – 750 mg
- 🧽 Zinc (+ Copper) – 25 mg Zn + 1 mg Cu
🔍 Evidence Highlights (Quick-Scan)
- 🍊 Vitamin C: meta-analysis 29 RCTs – 1 g/day cold duration ↓ 8 %
- ☀️ Vitamin D3 + K2: VITAL RCT – 2 000 IU/day cancer mortality ↓
- 🧬 NAC: 600 mg BID endothelial function ↑
- 🐟 Omega-3 Fish Oil: ≥ 1 g EPA+DHA/day cardiac death ↓ 9 %
- 🧀 Berberine: 1.5 g/day HbA1c drop ≈ metformin
- 🧠 Lion’s Mane: 3 g/day cognition ↑ (MMSE +2.2)
- 🌴 Reishi Primo: immune cell ↑, QoL ↑ in oncology
- 🌶️ Turmeric + BioPerine: ≥ 1 g/day hs-CRP ↓ 0.86 mg/L
- 💪 Ashwagandha: 600 mg/day strength ↑ 14 % & cortisol ↓ 27 %
- 🛏️ Glycine: 3 g pre-sleep quality ↑ 15 %
- 💧 Liposomal NMN Pro 300: 300-600 mg/day NAD⁺ ↑ 38-90 %
- 🍷 Resveratrol: 500-900 mg/day FMD ↑ & TG ↓ 18 mg/dL
📚 Deep-Dive Evidence Rundown
| Supplement | Dose / Timing | Human Evidence | Take-away |
|---|---|---|---|
| Vitamin C | 1 g AM fasted | MA 29 RCTs – colds ↓ 8 % | Immune & collagen |
| Vitamin D3 + K2 | 2 000 IU + K2 w/ fat | VITAL – cancer mortality ↓ | Keep 40-60 ng/mL |
| NAC | 600 mg AM & 14:00 | CABG – AF ↓ 36 % | 600 mg BID |
| Turkey Tail | 3 caps AM fasted | NK-cell ↑ 152 % | Immune adjuvant |
| Lion’s Mane | 3 caps AM fasted | DB-RCT – MMSE +2.2 | Neurotrophic |
| Liposomal NMN Pro 300 | 300-600 mg AM | Huang 2022 – NAD⁺ ↑ 38-90 % | NAD⁺ boost |
| Resveratrol | 600-900 mg w/ fat or 17:00 | MA 10 RCTs – TG ↓ 18 mg/dL | SIRT1 / vascular |
| Omega-3 Fish Oil | 2 softgels AM | MA 45 RCTs – cardiac death ↓ 9 % | Cardio-protect |
| Berberine | 400 mg pre-meals × 3 | HbA1c −1.8 % | AMPK, glucose |
| Turmeric + BioPerine | 2.25 g with fat | hs-CRP −0.86 mg/L | Inflammation / joints |
| MSM + GlcN + Chon | 2 caps meals | Meta – knee pain ↓ | Cartilage |
| DIM | 400 mg dinner | E-ratio +47 % | Estrogen balance |
| Reishi Primo | 2 caps bedtime | Cochrane – immune ↑ | Sleep / HRV |
| Ashwagandha | 2.1 g bedtime | RT – strength ↑ 14 % | Adaptogen |
| Glycine | 3 g · 30 min pre-sleep | Sleep quality ↑ 15 % | Sleep & detox |
| GABA | 750 mg pre-sleep | Latency −5 min | Relaxation |
| Zinc | 25 mg Zn + 1 mg Cu | T ↑ in deficient men | Hormone & immune |
➕️ Liposomal NMN Pro™ 300 — How, When & Why to Take It
| Protocol Point | Recommendation |
|---|---|
| Standard dose | 1 capsule = 300 mg. Start at 300 mg each morning; may titrate to 600 mg (2 caps) if targeting aggressive NAD⁺ elevation or ≥ 90 kg body-weight. Human trials show safety up to 900 mg/day for 60 days. (PubMed) |
| Timing | Immediately after waking (still fasted). Morning dosing synchronizes with the circadian rise in NAD⁺-dependent sirtuin activity and delivers a larger boost to metabolic genes vs evening dosing. (Nature) |
| Food? | Liposomal delivery protects NMN from gut degradation, so it doesn’t require food for absorption. Fasted dosing avoids the nicotinamide “flush” some users notice and keeps your 5 pm feeding window intact. |
| Stacks well with | Resveratrol or quercetin (polyphenols up-regulate SIRT1), low-dose caffeine (AMPK synergy), morning Lion’s Mane (focus). |
| Cycle? | 5–6 days on / 1 day off every week or a full month on / 1 week off keeps the salvage pathway sensitive. |
🔬 Liposomal NMN Evidence Deep-Dive
| Study & Design | Dose / Duration | Key Outcome(s) |
|---|---|---|
| Irie et al., 2019 (1st human NMN trial, open-label) (PMC) | 250 mg/d × 10 wk | Whole-blood NAD⁺ ↑ 38 % by week 10; no adverse events. |
| Huang et al., 2022 (DB-RCT, 80 adults) (PubMed) | 300 mg, 600 mg, 900 mg/d × 60 d | All doses ↑ NAD⁺ (dose-dependent); SF-36 “vitality” score ↑ 11–17 %. Well-tolerated up to 900 mg. |
| Yoshino lab, 2023 (RCT, pre-diabetic women) (ScienceDirect) | 250 mg/d × 10 wk | NAD⁺ up 40 % in PBMCs; leg-muscle perfusion & VO₂peak ↑ ~8 %. |
| Meng et al., 2024 (Systematic review & MA, 10 RCTs) (Taylor & Francis Online) | 250–600 mg/d | Pooled: fasting glucose −3.6 mg/dL, triglycerides −18 mg/dL; no serious adverse events. |
| Purohit et al., 2023 (Liposomal NMN in vitro & simulated digestion) (PMC) | Liposomal vs plain NMN | Liposomal encapsulation ↑ NMN stability 4-fold in gastric fluid and doubled intestinal permeability. |
| Palmer et al., Nature 2023 (Time-of-day animal study) (Nature) | NAD⁺ booster AM vs PM | Morning dosing reversed diet-induced metabolic disease; evening dosing negligible—underscores circadian timing. |
Bottom line: 300–600 mg liposomal NMN taken fasted in the morning reliably raises systemic NAD⁺, nudges glucose/lipid markers in the right direction, and shows early signals for improved aerobic performance and subjective vitality—all with an excellent safety profile. The liposomal form adds a bioavailability edge, meaning you can stick to the lower end of the range and still “fill the tank.”
🔥 Power-Tips for Max Effect
- Hydrate first: 12 oz (350 mL) water + electrolytes improves uptake and mitigates mild nausea some report on empty stomach.
- Sirtuin co-activators: 200 mg trans-resveratrol or 100 mg quercetin taken with your first meal can potentiate NAD⁺-driven pathways.
- Periodic labs: Test whole-blood NAD⁺ or at least NAD⁺ metabolite panels every 3–4 months so you’re tracking real biochemical impact.
- Watch FDA status: NMN’s “drug exclusion” ruling (late 2022) hasn’t been enforced at retail, but stay alert for regulatory shifts.
Armed with this evidence-backed intel, you’re stacking the deck in favor of higher cellular energy, sharper metabolic control, and—if the preclinical longevity data translate—more healthy years under the barbell. 🚀
➕️ Adora Organics Resveratrol 1 600 mg (High-Trans Blend)
| Protocol Point | Recommendation |
|---|---|
| Serving / dose | Label = 2 caps → 1 600 mg “resveratrol complex” (≈ 600 mg free trans-resveratrol). Standard dose: 1 serving (2 caps) each day. Athletes ≥ 95 kg or NMN stackers may escalate to 3 caps (~ 900 mg trans-RSV)—upper end safe in modern RCTs. |
| Timing | With the first calorie-containing meal (5 pm for your protocol). Resveratrol is fat-soluble and food roughly doubles AUC vs fasted ingestion. (PMC) |
| With / without food | Take with dietary fat and pepper/spice if possible. Both enhance absorption and slow rapid hepatic conjugation. Caffeine is fine. |
| Stack synergies | Liposomal NMN (AM boost) → resveratrol later to activate SIRT1 once NAD⁺ is elevated. Curcumin / Quercetin in formula provide complementary Nrf2 & anti-inflammatory signaling. |
| Cycling | Every 5–6 weeks, consider a one-week washout to prevent hormetic tolerance. |
¹ Trans-content inferred from typical 50–60 % purity in Adora’s COA; check latest lot.
🔬 Human Evidence Snapshot
| Study | Population & Risk | Dose | Key Findings |
|---|---|---|---|
| Huang et al., 2022 (DB-RCT, 80 adults) | Healthy men & women | 300 mg, 600 mg | Dose-dependent ↑ in whole-blood NAD⁺ (up to +90 %) & vitality score |
| Meng et al., 2024 (Systematic Review, 10 RCTs) | Mixed metabolic-risk | 250–600 mg/d | Pooled: fasting glucose −3.6 mg/dL, TG −18 mg/dL, modest ↓ CRP |
| Clinical Endocrinol Metab | Metabolic cohort | 1 g/d × 16 wk | No change in insulin resistance; highlights responder variability |
| Batista-Jorge et al., 2021 (DB-RCT, 24 MetS adults) | MetS adults | 500 mg/d × 90 d | ↓ body mass −3 kg, ↓ visceral fat (WC −3 cm) |
| Frontiers Pharmacol, 2024 | 27 vascular patients | 150–1 000 mg/d | Mixed but generally favorable endothelial function (↑ FMD 2–4 %) |
| Bioavailability study (Wightman) | Crossover, 24 subjects | 500 mg fasted vs fed | Fed state doubled Cmax & delayed t½, supporting “with food” advice |
🚀 Key Take-aways
- 500–900 mg trans-resveratrol is the human evidence sweet-spot; your Adora serving lands right there.
- Benefits cluster around vascular elasticity, mild glucose/lipid improvements, and SIRT1 activation—all amplified when you’re lean & training.
- Responder effect is real: individuals with higher baseline inflammation or insulin resistance see the biggest metabolic pay-off.
- Safety: GI upset is the main issue >1 g/day; mild interaction with anticoagulants—space at least 4 h from evening primrose or high-dose fish oil if you bruise easily.
- Regulatory: Resveratrol remains a DSHEA-class supplement with no FDA drug-exclusion drama (unlike NMN).
Combine it with your NMN-driven NAD⁺ spike and the rest of your evening anti-inflammatory stack for a potent 1–2 punch in cellular energy and vascular youthfulness. 🥇👊
🔑 Patterns & Practical Nuggets
- 🚀 Biggest ROI: D3 + K2, Omega-3s, Berberine, Curcumin, Ashwagandha
- 🛡️ Immune shields: Reishi, Turkey Tail, Vitamin C during stress/oncology
- 🦴 Joint stack: Curcumin + MSM/GlcN/Chon needs 8-12 weeks
- 🧠 Cognitive edge: Lion’s Mane + Omega-3 (add B-vits if deficient)
🔥 Power-Tips for Maximum Effect
- 💧 Hydrate: 350 mL water + electrolytes before capsules
- 🔗 Pair NMN + Resveratrol; add quercetin at meals
- 🔬 Labs: NAD⁺ & 25-OH-D every 3-4 months
- ⚖️ Reg-watch: NMN under FDA glare; Resveratrol DSHEA-safe
- 🌙 Caffeine ≤ 200 mg after noon to protect sleep
💧 Quick-Read – Liposomal NMN Pro 300
- 🚀 Standard dose: 300 mg AM fasted; up to 600 mg ≥ 90 kg
- ⏰ Timing: Immediately on waking – circadian NAD⁺ peak
- 🚰 Food? None – liposomal keeps a clean fast
- 🤝 Stacks with: Resveratrol, quercetin, Lion’s Mane
- 🔄 Cycle: 5-6 days on / 1 off or 1 mo on / 1 wk off
- 📊 Evidence: Huang 2022 – NAD⁺ ↑ 38-90 % & vitality ↑ 17 %
🍷 Quick-Read – Adora Resveratrol 1 600 mg
- ⚖️ Dose: 2 caps ≈ 600 mg trans-RSV; 3 caps ≈ 900 mg
- 🍝 Timing: With first fat meal; OK at dawn with fish-oil
- 🤝 Stacks: Synergistic with NMN; complements curcumin/quercetin
- 🔄 Cycle: 5-6 weeks on / 1 week off
- 📊 Evidence: Meta-analysis 10 RCTs – FMD ↑ & TG ↓ 18 mg/dL
☕️ Empty-Stomach Supplements & Coffee Rules
Coffee OK on empty stomach: Liposomal NMN Pro 300, Vitamin C, Vitamin B-12, NAC, Lion’s Mane, Turkey Tail PSP-50, Berberine
Skip caffeine for ≥ 60 min: Reishi Primo, Glycine, GABA, Ashwagandha
THIS is Why YOU Should Take Creatine
Creatine isn’t just for athletes. In fact, it might be one of the most underrated tools for staying strong, sharp, and mobile as we age. Here are three science-backed reasons why it’s worth your attention:
Journal of Clinical Medicine (2019)
This review compiles data from multiple high-quality studies. It found that creatine supplementation—especially when combined with resistance training—leads to significant increases in muscle mass and strength. It also reduces fall risk and may slow down bone mineral loss. Creatine may also help aging tissues recover faster due to its anti-inflammatory properties.
ScienceDirect (2022)
This comprehensive analysis highlights how creatine helps combat age-related muscle loss (sarcopenia) and supports bone density—reducing the risk of fractures and frailty. The research strongly supports pairing creatine with strength training for the best results.
NIH Study (2023)
This article focuses on older adults with chronic liver disease. Even without exercise, creatine improved muscle strength and showed signs of enhancing cognitive performance. That’s a major boost for quality of life and long-term independence.
Bottom line: Creatine is one of the most research-backed, effective, and safe supplements for preserving muscle, bone, and brain health as we age.
Ashwagandha Risks and Interactions
Common Side Effects:
- Drowsiness or sedation
- Upset stomach, nausea, or diarrhea
- Occasional headache
Hormonal & Immune Effects:
- May increase thyroid hormones (T3 and T4) — use caution if you have hyperthyroidism
- Can elevate testosterone — use caution with hormone-sensitive conditions
- May stimulate the immune system — not recommended for autoimmune diseases like lupus, MS, or Hashimoto’s
Medication Interactions:
- May enhance effects of sedatives or thyroid medications
- Can reduce the effectiveness of immunosuppressants
- May intensify the blood sugar-lowering effects of diabetes medications
Liver Risk:
There are rare reports of liver injury, especially with high doses or contaminated products. Monitor liver enzymes if using long-term.
Pregnancy & Breastfeeding:
Do not use during pregnancy. May cause uterine contractions. Not enough safety data for breastfeeding.
Before Surgery:
Ashwagandha can interfere with anesthesia and deepen sedation. Stop taking it at least 2 weeks before surgery.
Tips for Safe Use:
- Start with a low dose (e.g., 300 mg)
- Use trusted extracts like KSM-66 or Sensoril
- Take with food if stomach upset occurs
- Consider cycling: 5 days on / 2 off or 3 weeks on / 1 week off