How We Think About Supplements: What We Take, What We Ditched & Our Daily Protocols (Fit For Science Episode 12)

Rob and Stephan unpack their personal supplement protocols, discussing everything from creatine and omega-3s to the reasons they both ditched popular green powders like AG1.

📝Summary
In this episode, biological data scientists Rob and Stephan explore the rationale, logistics, and science behind their personal supplementation protocols, emphasizing that supplements can never replace foundational habits like sleep, nutrition, and activity. The hosts dissect their differing approaches, with Rob detailing why he stripped his stack down to just creatine and whey protein after experiencing adverse effects like vivid dreams from L-theanine, while Stephan breaks down his extensive daily routine organized by morning, noon, and evening doses. They critically evaluate the utility and safety of compounds ranging from vitamin D3, K2, and magnesium bisglycinate to more experimental interventions like lion's mane and exogenous ketones. The conversation also covers the economics of tracking health, the potential heavy metal risks associated with popular green powders like AG1, downsides of complex blends, and the immunological implications of high protein diets.

⏳Chapters
00:00:00 Defining Supplements: Deficiencies versus performance optimization
00:04:11 The Fundamentals: Why pills cannot replace sleep and nutrition
00:09:26 Simplifying the Stack: Why Rob stopped taking pre-formulated mixes
00:15:16 Safety First: Water-soluble vitamins versus fat-soluble accumulation
00:18:23 The Morning Routine: Collagen, Vitamin C, and Electrolytes
00:26:38 The Top Three: Vitamin D3, K2, and Creatine Monohydrate
00:34:29 The Noon Routine: Lion's mane, selenium, and dark chocolate polyphenols
00:40:23 The Evening Routine: Magnesium bisglycinate, Omega-3s, and Glycine
00:46:03 The Cost of Supplementation: Budgeting for the quantified self
00:48:55 On-Demand Tools: Nicotine as a stimulant and wheat germ for spermidine
00:52:45 Protein Targets: Muscle maintenance, mTOR, and cardiovascular risk
00:58:50 Ditched Supplements: Why we stopped taking AG1
01:03:28 Future Experiments: Exploring exogenous ketones for metabolic flexibility

📚Resources
Stephan's supplement stack & schedule (supplements.polytechnist.me)
Creatine benefits, dosage, and side effects (examine.com/supplements/creatine)
Creatine: What It Does, Benefits, Supplements & Safety (my.clevelandclinic.org/health/treatments/17674…)
What Every Vegan Should Know About Vitamin B12 (vegansociety.com/resources/nutrition-and-healt…)
Clarification: The avid listener might notice a contradiction: B vitamins are water-soluble, yet B12 is stored for years. Both can be true because it is continuously recycled in the liver, tightly bound to proteins, and too large for the kidneys to flush out.
Iodine: Its Role in Thyroid Hormone Biosynthesis and Beyond (pmc.ncbi.nlm.nih.gov/articles/PMC8709459)
What is the effect of combining L-theanine with caffeine? (examine.com/faq/what-is-the-effect-of-combinin…)
Vitamin D (foundmyfitness.com/topics/vitamin-d)
Lion’s Mane Mushroom (Hericium erinaceus): A Neuroprotective Fungus with Antioxidant, Anti-Inflammatory, and Antimicrobial Potential (pmc.ncbi.nlm.nih.gov/articles/PMC12030463)
The Master Antioxidant: Glutathione (journeyofhealth.org/the-master-antioxidant-glu…)
Magnesium Bisglycinate vs. Other Forms: Which Is Best? (wbcil.com/blog/magnesium-bisglycinate-vs-other…)
Omega-3 Fatty Acids benefits, dosage, and side effects (examine.com/supplements/omega-3-fatty-acids)
How Much Spermidine Is in a Tablespoon of Wheat Germ? (omre.co/blogs/news/how-much-spermidine-is-in-a…)
High-protein diets increase cardiovascular risk by activating macrophage mTOR to suppress mitophagy (pubmed.ncbi.nlm.nih.gov/32128508)
Fruits, Veggies, and Other Greens Supplements Review (Including Spirulina and Chlorella) (consumerlab.com/reviews/greens-whole-foods-pow…)
…There is more: complete show notes here (docs.google.com/document/d/1LCIm780Aue5573FWVp…)

🎙️About
Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise and enable everyone to become their best N-of-1.
Learn more (creators.spotify.com/pod/profile/fitforscience) and subscribe on your favorite platforms:
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Apple Podcasts (podcasts.apple.com/us/podcast/fit-for-science/…)
Amazon Music (music.amazon.de/podcasts/c3e54ee7-4a2c-442e-a5…)
Collection of all show notes (docs.google.com/document/d/1LCIm780Aue5573FWVp…)

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.