Building optimal protocols from the research up. Longevity, biohacking, supplementation ā forms and doses that actually matter.
Joined April 2026
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The supplement industry is a $50B/year noise machine.
After reviewing 200 RCTs, here are the only 5 supplements with enough evidence to actually earn a place in your stack.
Thread. š§µ
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For women: what's your biggest hormonal health challenge?
A) PMS / cycle irregularity
B) Energy and fatigue
C) Perimenopause / menopause symptoms
D) Mood and mental health
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Women's Hormone Support Stack dropping at 10:30.
Estrogen, progesterone, cortisol, thyroid ā the interconnected system most supplement protocols ignore.
Evidence-based. Fully dosed. No wellness fluff.
Don't miss it.
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Week 7 recap:
- Longevity Foundation Stack (the 6 compounds I'd start with)
- Why I changed my entire supplement stack this year
- MTHFR: the genetic variant affecting 40% of people
- Spermidine and autophagy
Next week: Women's Hormone Support Stack the supplement quality ...
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GMP certification means a facility follows good manufacturing practices.
It does NOT mean the ingredients are what the label says.
For ingredient verification, you need:
- Third-party testing (NSF, USP, Informed Sport)
- Certificate of Analysis (CoA) available on request
GM...
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What's the most impactful supplement switch you've ever made?
(Upgrading a form, eliminating something that wasn't working, adding something new)
Drop it below. These are the most useful data points for this community.
Do you actively try to induce autophagy?
A) Yes ā through fasting and/or supplements
B) I know what it is but don't actively target it
C) I've heard the term but don't know much about it
D) What's autophagy?
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Homocysteine above 14 Āµmol/L doubles the risk of Alzheimer's disease.
(Smith et al., Oxford ā multiple studies)
The fix is simple: methylated B12 methylfolate B6 TMG.
Most people have never had homocysteine tested.
It's a $15 test. It's one of the most actionable bio...
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Spermidine is one of the most interesting emerging longevity compounds.
Mechanism: induces autophagy ā the cellular "self-cleaning" process that removes damaged proteins and organelles.
Autophagy declines with age. Spermidine may restore it.
The evidence:
- Observational: h...
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Bookmark: Methylation support compounds
- Methylfolate (5-MTHF): active folate form
- Methylcobalamin: active B12 form
- P5P (Pyridoxal-5-Phosphate): active B6 form
- TMG (Trimethylglycine): methyl donor, lowers homocysteine
- Riboflavin (B2): cofactor for MTHFR enzyme
- Zinc...
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Genetic testing for health optimization is useful ā with caveats.
What's actionable: MTHFR (methylation), APOE (Alzheimer's risk, omega-3 needs), CYP450 variants (drug metabolism), VDR (Vitamin D receptor).
What's mostly noise: most "wellness gene" panels from DTC companies....
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Have you been tested for MTHFR variants?
If yes: did it change what supplements you take?
This is one of the most actionable genetic findings for supplement optimization.
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This week's second thread: Women's Hormone Support Stack.
Hormonal health is one of the most underserved areas in evidence-based supplementation.
The data exists. Most people just haven't seen it.
Saturday, 10:30 AM.
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Brand loyalty in supplements is a trap.
The best brand for magnesium is not necessarily the best brand for omega-3.
Different compounds have different quality leaders.
Evaluate each compound independently. Don't buy a full stack from one brand just because it's convenient.
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When did you last audit your supplement stack?
A) In the last 6 months
B) 6ā12 months ago
C) More than a year ago
D) I've never done a formal audit
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Why I changed my entire supplement stack this year.
Not because of a new study. Not because of a podcast.
Because I actually looked at what I was taking and asked: is this the best version of this compound?
The answer, for most of it, was no. š§µ
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The cost of the audit:
I spent about 3 hours reviewing every product.
I eliminated 4 supplements that weren't doing anything.
I upgraded 5 to better forms.
Net result: slightly lower monthly cost, significantly better biomarkers.
The audit pays for itself.
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Summary:
- Audit your stack annually
- Check ingredient forms (not just ingredient names)
- Verify third-party testing
- Track biomarkers before and after changes
- Eliminate what isn't working
The best stack is the one that's actually working.
Follow @protocolstack.
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