Supplements · Protein · Food · Recovery
What I actually put in my body.
Every day.
No magic stacks. No exotic compounds. Just the honest, evidence-backed basics I take consistently — the foods I eat regularly, and the recovery tools that keep me training year after year without burning out or breaking down.
Daily Supplements
Seven supplements. All evidence-backed. No fads.
Everything I take has a clear, research-supported reason for being in my routine. Here's what I take and exactly why.
Creatine Monohydrate
Strength & Muscle
The most well-researched supplement in existence. Increases strength output, supports muscle growth, and has emerging evidence for brain health benefits. I take 5g daily. Pure monohydrate, nothing fancy.
Strong evidence baseMushroom Powder Blend
Cognition & Brain Health
Typically includes Lion's Mane, Reishi, and Cordyceps. Lion's Mane has strong evidence for supporting nerve growth factor and cognitive function. Given my family history with Alzheimer's, brain health is non-negotiable for me.
Emerging researchFish Oil (Omega-3)
Inflammation & Heart Health
EPA and DHA specifically support cardiovascular health, reduce systemic inflammation, and support joint health — important for anyone training consistently. Look for high EPA/DHA per serving and third-party testing.
Strong evidence baseVitamin D3 + K2
Bone, Immune & Hormonal
Most people in Utah are deficient — especially in winter. D3 supports bone density, immune function, mood, and testosterone production. K2 directs calcium to bones rather than arteries. These two always go together.
Strong evidence baseZinc
Testosterone & Immune
Zinc plays a key role in testosterone production, immune function, and protein synthesis. Athletes deplete zinc faster through sweat. I take it at night — it also supports sleep quality when taken with magnesium.
Good evidence baseVitamin B Complex
Energy & Metabolism
B vitamins are essential for energy metabolism — converting food into usable fuel. B12 in particular supports nerve health and red blood cell production. I notice a real difference in sustained energy levels with consistent use.
Strong evidence baseMagnesium Glycinate
Sleep, Muscle & Recovery
One of the most important minerals for active people — and one of the most commonly deficient. Supports muscle relaxation, sleep quality, and over 300 enzymatic processes. I take it at night specifically for sleep and recovery. A game changer.
Strong evidence baseImportant: This is my personal supplement stack — not a prescription or medical recommendation. Supplement needs vary based on individual bloodwork, diet, age, and health status. Get your levels tested before supplementing, and consult a healthcare provider with any questions.
Protein Powders
Two proteins. Both isolates. Both earn their place.
I prefer whey isolate over concentrate — faster digestion, higher protein per serving, lower lactose. These are the two I rotate between.
Whey Isolate · Primary Pick
Dymatize ISO 100
Hydrolyzed Whey Protein Isolate
ISO 100 is one of the cleanest, fastest-digesting whey proteins on the market. Hydrolyzed isolate means it's pre-broken down for even faster absorption — ideal post-workout. The flavor options are excellent and the macros are hard to beat. This is my go-to.
Protein per serving
~25g
Type
Hydrolyzed Isolate
Carbs per serving
~2g
Lactose
Near zero
Whey Isolate · Solid Alternative
Optimum Nutrition Gold Standard
Whey Protein Isolate Blend
ON Gold Standard is the most trusted name in protein for a reason — consistent quality, widely available, great macros, and a proven track record over decades. Slightly slower-digesting than ISO 100 but still excellent for daily use. Hard to go wrong.
Protein per serving
~24g
Type
Isolate Blend
Carbs per serving
~3g
Availability
Widely available
Why isolate over concentrate? Isolate is processed further to remove most fat and lactose — giving you more protein per gram and faster absorption. If you're lactose sensitive or training hard, isolate is worth the slightly higher price per serving.
Nutrition Staples
What's actually in my fridge and pantry.
Supplements are a small part of nutrition. Real food is the foundation. These are the staples I buy consistently — high protein, nutrient-dense, and genuinely easy to work with.
Season Brand
Sardines in Olive Oil
One of the most nutrient-dense foods you can eat — packed with omega-3s, protein, calcium, and vitamin D all in one tin. Season brand is my go-to for quality and flavor. Don't sleep on sardines. Most people who say they hate them have never had good ones.
🛒 Most grocery stores · Amazon
Daisy Brand
Cottage Cheese
High protein, slow-digesting casein, versatile, and inexpensive. Daisy is my brand of choice — clean ingredients, good texture, no fillers. I eat it multiple times a week. Excellent before bed because casein digests slowly and feeds your muscles overnight.
🛒 Most grocery stores
WinCo Foods
Non-Fat Greek Yogurt
Greek yogurt is a protein staple I always have on hand. The WinCo store brand delivers excellent macros at a very reasonable price. High protein, low fat, and it works in everything — straight from the container, mixed with fruit, or as a sauce base.
🛒 WinCo Foods
Costco
Chicken Tenderloins
Lean protein at scale. Costco chicken tenderloins are consistently high quality, quick to cook, and incredibly versatile. I buy them in bulk and prep for the week. Per gram of protein they're one of the best value foods you can buy. A meal prep staple.
🛒 Costco
The pattern you'll notice: high protein, real ingredients, minimal processing, and specific brands chosen for quality — not marketing. These four staples alone cover a huge portion of my weekly protein and micronutrient needs.
Recovery Tools
Train hard. Recover harder.
Recovery is the part of the Fit Life most people skip — and it's exactly why most people plateau, burn out, or get injured. These are the tools that keep me in the game consistently.
Daily Practice · Top Recovery Tool
Sauna — Daily at the Gym
This is my number one recovery tool — and I use it every single day after training. Regular sauna use has a growing body of evidence: improved cardiovascular health, reduced systemic inflammation, better sleep quality, and compelling research linking regular sessions to reduced risk of Alzheimer's and dementia.
Given my family history, this one is non-negotiable for me. 15–20 minutes post-workout at high heat. The discomfort is the point — your body adapts and the benefits compound over time.
💡 Vasa Fitness in Clinton has a sauna — one of the reasons I train there daily.
Soft Tissue · Daily
Foam Roller
Self-myofascial release for tight muscles and connective tissue. I roll before and after training — improves circulation, reduces DOMS, and keeps mobility from declining over time. Essential for anyone over 35 training consistently.
Soft Tissue · Regular
Back Massager
Percussion or vibration massager for the back and larger muscle groups. Faster and more targeted than foam rolling for specific areas. I use it on my back, hamstrings, and shoulders especially after heavy days.
Targeted Release · As Needed
Tennis or Lacrosse Ball
For targeted trigger point work — glutes, feet, pecs, and areas a foam roller can't reach precisely. A lacrosse ball is firmer and more intense. Cost: almost nothing. Value: surprisingly high.
Athletic Footwear
Salomon & Nike
Salomon for outdoor and trail — exceptional build quality. Nike for gym training — reliable support across a range of activities. Both earn their place.
Athletic Clothing
Shorts, T-shirts & Tanks
Quality athletic shorts, fitted tees, and training tanks that move well and hold up over time. Function over fashion — specific brand recommendations added as go-to picks solidify.
More Coming
More Gear Recommendations
Belts, straps, chalk, wrist wraps, and more — added as I solidify specific picks. Bookmark and check back.
The Most Underrated Recovery Tool
Sleep is not optional.
It's where the gains live.
I list sleep here alongside foam rollers and saunas because too many people treat it as optional. It's not. Sleep is the primary recovery mechanism for everything: muscle repair, hormone production, cognitive function, emotional regulation, and immune health.
No supplement stack, no sauna session, and no amount of extra training compensates for chronic sleep deprivation. If you're sleeping 5–6 hours and wondering why you're not making progress — that's your answer.
My approach: consistent sleep and wake times, magnesium glycinate before bed, cool and dark room, no screens for 30 minutes before sleep. Nothing exotic — just consistency.
Target nightly sleep
7–9 hrs
The range most adults need for full recovery and cognitive function
Best sleep supplement
Magnesium Glycinate
Taken 30–60 min before bed. No grogginess. Real improvement in sleep quality.
The rule
Consistency > Duration
Same sleep/wake time every day — including weekends — is more important than one good night.
Want help building your own stack?
Supplements and nutrition strategy are part of every coaching relationship. Let's build yours around what actually works for your body and goals.