Optimizing Health: My Daily Supplement Regimen for Energy, Longevity, and Well-Being

Modern life is chaotic. We juggle careers, relationships, fitness, and personal growth, all while trying to stay healthy and energetic. And yet, without our health, none of those pursuits mean much. Over time, I’ve refined a supplement regimen designed to support my physical and mental health, enhance longevity, and ensure that I’m functioning at my best every day.

My approach is rooted in a few key principles: efficiency, effectiveness, and simplicity. Every supplement in my routine has a role—whether it's boosting supporting cellular energy, cognitive function, or metabolic health. I also aim to time my supplements strategically throughout the day to maximize absorption and effectiveness. Below, I’ll walk you through my current regimen and the rationale behind each supplement.

This post isn't sponsored. I'm sharing what I take in hopes that it might help others building their own regimens out there. For quality, I strongly recommend Thorne as I've used them for many years, and they've earned my trust for efficacy and quality. I also highly recommend Longevinex, and I've taken their resveratrol for the past ~15 years. I have no skin in the game, but they've always done right by me.

Waking (~6 AM)

• Thorne Catalyte Electrolyte Powder – Replenishes essential electrolytes, supporting hydration, muscle function, and energy levels.
• Thorne Thyrocsin – Supports thyroid function and metabolism, which can enhance energy production and overall vitality.
• Thorne FloraMend Prime Probiotic – Helps maintain a balanced gut microbiome, supporting digestion and immune function.
• Thorne ResveraCel – Enhances NAD⁺ production and cellular energy for anti-aging and longevity benefits.
• Thorne Alpha-Lipoic Acid – Acts as a powerful antioxidant, promoting glucose metabolism and protecting against oxidative stress.
• Mitopure Urolithin A – Supports mitochondrial health and energy production by promoting mitophagy.
• Life Extension PQQ – Enhances mitochondrial function and overall energy production for improved vitality.

Morning (~8 AM)

• Thorne FiberMend – Provides dietary fiber to aid digestion and support regularity.
• Thorne Creatine Powder – Boosts muscle recovery and ATP replenishment, enhancing strength and endurance.
• Thorne Whey Protein Isolate – Supplies high-quality protein for muscle repair and satiety.
• Thorne Basic Nutrients 2/Day – A comprehensive multivitamin for essential micronutrient support.
• Thorne Omega-3 with CoQ10 – Supports cardiovascular and cognitive health while aiding cellular energy production.
• Thorne Choline – Supports brain function and neurotransmitter synthesis, aiding cognitive health.

Midday (~1 PM w/ Meal)

• Thorne Buffered C Powder – Provides immune support and enhances iron absorption.
• Longevinex Advantage – Delivers resveratrol and other antioxidants for cardiovascular and longevity benefits.
• Prescript-Assist Prebiotics & Probiotics – Enhances gut microbiome diversity for digestive health.
• Thorne Iron Bisglycinate – Supports healthy iron levels and energy production (paired with vitamin C for better absorption).

Afternoon (~3 PM)

• Thorne Stress Balance – A blend of adaptogens that help manage stress and support adrenal function.
• Thorne Theanine – Promotes relaxation and reduces afternoon stress or jitters.

Evening (~5 PM)

• Thorne Berberine – Supports metabolic health and helps regulate blood sugar levels.
• Thorne Curcumin Phytosome – Provides potent anti-inflammatory benefits and supports joint health.

Dinner (~7 PM w/ Meal)

• Thorne Basic Nutrients 2/Day – Ensures micronutrient coverage for nighttime recovery.
• Thorne Potassium Citrate – Aids in muscle relaxation and nerve function.
• Thorne D/K2 Liquid – Supports bone health and cardiovascular function.

Bedtime (~9 PM)

• Thorne Magnesium Bisglycinate Powder – Supports muscle relaxation, promotes restful sleep, and helps with restless legs.
• Thorne Melaton-3 – Helps regulate circadian rhythm and improve sleep quality.

Seneca reminds us, "Life is long if you know how to use it." We don’t control how many years we get, but we do control how well we function in those years.

My regimen is built around science-backed supplements that address key areas of health: hydration, mitochondrial function, metabolism, cognitive support, gut health, and recovery. Obviously, it’s not about taking as many supplements as possible—it’s about taking the right ones at the right times to optimize performance and longevity.

Of course, supplements are just one piece of the health puzzle. I also prioritize nutrition, exercise, sleep, and mindfulness to maintain a balanced lifestyle. But, these supplements have played a critical role in helping me feel my best, stay focused, and support my long-term health.

Supplements are never a shortcut, and they won’t compensate for poor diet, lack of exercise, or bad sleep. But when used strategically, they can help optimize performance, clarity, and longevity.

If you're building your own regimen, take the Stoic approach: Question everything. Test what works. Strip away what doesn’t. Do your research, consult with a healthcare provider, and tailor your regimen to your specific needs and goals. Health isn’t a destination—it’s a discipline, and an ongoing process of refinement and optimization.