Timing My Supplements

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by Nils Osmar. Updated April 21, 2022

I buy over forty different supplements, but I don’t take them all every day. This page has an updated list of what I’m taking, when and why.

My supplements include:

My Workout Days: Monday, Wednesday and Friday

I do resistance training on these three days.

  • 6 a.m.: I get up around this time and (usually) take some immediate-release Ca-AKG with a glass of water.
  • 6:30 a.m.: I have a tall mug of coffee along with some MCT powder.
  • 7 a.m.: I have a fasting-mimicking smoothie (made from 1/2 avocado, 1/2 tomato, some sea buckthorn powder, and a few other ingredients. When we wake up, our AMPK (the longevity pathway) is activated; the smoothie is intended to keep it activated.
  • I take my NAD Boosters (including NMN, NR, SIRT6 Activator, CoQ10 and several others) along with the smoothie. I do not take resveratrol on these days because I’ve found that it seems to dampen my energy for working out.
  • I then take a hot shower (to warm up my muscles for the workout)
  • 8 a.m.-9 a.m.: I do an intense workout in my home gym (resistance training).
  • 10 a.m.: I have a high protein breakfast. My usual breakfast is 3 eggs scrambled together with some sardines or anchovies, broccoli and tomatoes. (Animal based proteins activate mTOR; this is exactly what I want at this time.) I take my Testosterone Boosters (including boron, tongkat ali, Longjack, and others) along with this meal.
  • 1 p.m.: I have lunch – another omnivorous meal – along with creating, HMB, arginine, NAC, glycine, and some other hGH and Glutathione Boosters
  • 5 or 6 pm: Dinner. My dinners are usually more plant-based, moving away from mTOR activation and shifting toward activating AMPK. For example, I might have some split pea soup or some lentil and mushroom soup.
  • 6 or 7 pm: I sometimes take some time-release CaAKG.
  • Before bed, I’ll sometimes take some serrapeptase, an enzyme that cleans the blood and clears my breathing.
  • In the above schedule, mTOR (the growth pathway) will be strongly activated for about 8 hours at a time, three days a week. Is this too much mTOR activation? It might be, but I’m not worried about it. There are 168 hours in a week. I’m activating mTOR strongly for 24 of them. That leaves 144 hours in which AMPK is switched on.

My Recovery Days: Tuesday, Thursday and Saturday

My workout days were set up around mTOR; my recovery days are designed to keep the “opposite” pathway, AMPK, activated.

  • 6 a.m.: I get up around this time and (usually) take some immediate-release Ca-AKG with a glass of water.
  • 6:30 a.m.: I have a tall mug of coffee along with some MCT powder.
  • 7 a.m.: I either fast in the morning, or have a fasting-mimicking smoothie (made from 1/2 avocado, 1/2 tomato, some sea buckthorn powder, and a few other ingredients). I take my NAD Boosters (including NMN, NR, SIRT6 Activator, CoQ10 and several others) along with the smoothie (or along with some water if I’m fasting).
  • 12 pm: I usually take a hot/cold contrast shower around this time. .
  • 1 pm: I take my Testosterone Boosters (including boron, tongkat ali, Longjack, and others).
  • 3 p.m.: hGH and Glutathione Boosters
  • 5 or 6 pm: Dinner. If I decide to eat sometjing, I might have some split pea soup or some lentil and mushroom soup. These aren’t high-protein days; they’re plant based days, focused on keeping AMPK activated.
  • 6 or 7 pm: I sometimes take some time-release CaAKG.
  • Before bed, I’ll sometimes take some serrapeptase, an enzyme that cleans the blood and clears my breathing.
  • In the above schedule, the AMPK (longevity) pathway will be activated all day.

What about Sunday?

Sunday’s a wild card; I can eat normally, or fast, or eat plant based if I feel like it.

More Information

One of the members of my Facebook group suggested that I set up affiliate links so you can click through and buy the supplements from Amazon. The income would also support the work I’m doing on this website, which takes several hours a day. I don’t have that set up yet, but will be setting it up soon.

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