It’s a bit of a cliché – guy works in tech, thinks he can live forever… but hey, if we can optimise hardware and software, why can’t we optimise biology?
So yeah, I’m a big fan of biohacking, and I’ve developed my own protocol off the back of research (and self-testing) from giants like Brian Johnson.
I take two sets of supplements per day and add a shake of other supplements on most days.
DISCLAIMER: This information is for entertainment purposes only! I am not providing any health advice nor advising anyone to follow my protocol! Yes, I do make money if you buy using my affiliate link; that’s not to say I’m “promoting” these; I provide the link for information only.
When shopping for supplements, you have to be extremely careful about quality, combinations, and interactions. I try wherever possible to only select supplements with single ingredients and from organic sources so that I can control the dose and source. You’ll see a few combo tablets on my shopping list, but I’ve cross-checked these with my other supplements to make sure I’m not overdosing – or I’ve adjusted the number of tablets I take in multi-tablet doses.
You’ll also note that there aren’t a lot of vitamins on this list. I do periodically take a multi-vitamin; however, there is a serious issue with vitamin toxicity when you’re long-term dosing with vitamins. Too much of a good thing can be VERY bad! I tend to stick to herbs and plants, which have had a reasonable human history of consumption, and add in targeted molecules based on modern research. That’s just my approach; you’ll decide how you want to do it.
How to manage a daily supplement routine
One question that might come up is how to manage taking all this every day… well, I found that the *easiest* way to stay on program is to pre-sort night and day into single-day containers that I can just grab and take. I pre-sort 2-weeks in advance. I also intentionally allow myself to run out… that gives the body a break from each of the supplements for between 1-2 weeks before it comes back into the rotation.
Here’s the kicker: commercial pill sorters are nowhere near big enough for this kind of regimen. Here’s what I use instead.
It’s a craft sorter for beads and such: https://amzn.to/4vSflou
So onto the list…
Daytime supplements (all taken as capsules)
| What | Why | Research link | Buy it here |
|---|---|---|---|
| Alpha GPC | This nootropic boosts memory and mental energy. | https://pmc.ncbi.nlm.nih.gov/articles/PMC8235064/ | https://amzn.to/4aV2Twd |
| Apple cider vinegar | Helps with priming the digestive system before you take any food. Digestion has a massive link (via the gut-brain axis) and is the front line for your immune system. | https://www.webmd.com/vitamins/ai/ingredientmono-873/creatine | https://amzn.to/4xAdyGy |
| Bacopa Monnieri | This herb is a powerful nootropic; a lot of my supplements are based on things that can enhance or drive my brain health. It specifically works on memory and critical thinking. | https://www.webmd.com/vitamins/ai/ingredientmono-761/bacopa | https://amzn.to/4a7k9yd |
| Berberine | Like Nootropics, I like to add herbs that provide metabolic support. As a techie, I’m WAY too sedentary… which means I need all the boosts I can get to manage insulin sensitivity, regulate blood sugar, and alter fat metabolism. | https://www.webmd.com/vitamins/ai/ingredientmono-1126/berberine | https://amzn.to/4eMaAqW |
| D3 | The UK is gloomy as hell… we all need this. | https://www.webmd.com/diet/vitamin-d-deficiency | https://amzn.to/4uLPZrI |
| D-Aspartic acid (DAA) | There is a real link between aging, testosterone levels, and muscle mass. This compound helps boost your T levels more naturally than taking synthetic T injections. | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5340133/ | https://amzn.to/4oBjUkQ |
| Fisetin | This is a powerful senolytic compound that helps clear out junk cells. | https://pmc.ncbi.nlm.nih.gov/articles/PMC3689181/ | https://amzn.to/4vTO458 |
| Ginkgo Biloba | This herb is a treasure of anti-aging, anti-inflammatory, antioxidant, anticancer, and general brain protecting herb. | https://pmc.ncbi.nlm.nih.gov/articles/PMC8901348/ | https://amzn.to/4xBlyqy |
| Green tea extract | We all know green tea is good for us; it’s a powerful antioxidant, stimulant, and general metabolic booster. I drink green tea, but most mornings I’m into yerba mattee and coffee before I’m reaching for the green tea, so the tablets help keep up the tea habit easily. | https://www.webmd.com/drugs/2/drug-76714/green-tea-leaf-extract-oral/details | https://amzn.to/4gwDgW6 |
| Inulin fiber | We’re so fiber deficient in the Western diet that our microbiome is often starving to death… inulin is an ideal ‘pre-biotic’ fiber, essentially providing food for the microbiome so that they get moving before I throw down any food for myself. | https://www.webmd.com/drugs/2/drug-76714/green-tea-leaf-extract-oral/details | https://amzn.to/4eskm0d |
| K2 | This is required to support the bioavailability of the D3 we’re taking. | https://www.webmd.com/vitamins/ai/ingredientmono-983/vitamin-k | https://amzn.to/4erapQy |
| Maca root | Maca is awesome stuff for supporting general health, particularly focusing on boosting energy & balancing hormones. It boosts sexual performance too, and sex is good for you, so win-win! | https://www.webmd.com/diet/health-benefits-maca | https://amzn.to/44d2YYr |
| Moringa | This African leaf, “the tree of life” has amazing health benefits for energy levels, liver health, inflammation, and regulating blood sugar. | https://pmc.ncbi.nlm.nih.gov/articles/PMC9916933/ | https://amzn.to/4xAtngm |
| N-Acetyl Cysteine (NAC) | This stuff is great for supporting liver health, and our livers work *hard* with modern diets. It also has a secondary immune support benefit. | https://www.webmd.com/vitamins-supplements/n-acetyl-cysteine-nac | https://amzn.to/4vUJnbd |
| NMN / NR / NAD+ | What you’re trying to do is boost NAD+ (Nicotinamide Adenine Dinucleotide), as this is crucial for cellular health and converting food into cellular energy, repairing DNA, and generally staying young, but it declines with age. NMN and NR are both different precursors to NAD+, as you cannot directly swallow NAD+. There’s no comparative research on which precursor works better; I take both! | https://www.elysiumhealth.com/blogs/aging101/nmn-and-nr | https://amzn.to/4eOy7HO |
| Pterostilbene | This is the primary antioxidant found in blueberries… unless you eat these every day, supplementing this helps fight cancer and provide wide-ranging anti-inflammatory benefits. | https://pmc.ncbi.nlm.nih.gov/articles/PMC3649683/ | https://amzn.to/4vZDPfY |
| Panax Ginseng | This is a Swiss-army knife of a herb; it helps with stress, boosts the immune system, and improves memory & thinking. | https://www.webmd.com/vitamins-supplements/panax-ginseng | https://amzn.to/43FTyVm |
| Trimethylglycine (TMG) aka betaine | This is a potent anti-inflammatory and antioxidant, particularly good at supporting liver health and regulating insulin | https://www.healthline.com/nutrition/tmg-supplement | https://amzn.to/4exMfE8 |
| Rhodiola (Rhodiola rosea) | This is another traditional nootropic that helps manage stress, improve memory and thinking while increasing energy. | https://www.webmd.com/vitamins-supplements/rhodiola | https://amzn.to/3QqkEwA |
| Spermidine | This is a compound found in grapefruit (again, hard to eat tons of it) which focuses on autophagy and clearing out those useless senescent cells, keeping you operating on fresh machinery longer. | https://lifespan.io/topic/spermidine-benefits-side-effects/ | https://amzn.to/4oE4TyS |
| Spirulina & Chlorella | These algae superfoods are a perfect start to the day to feed you and your microbiome | https://pmc.ncbi.nlm.nih.gov/articles/PMC12609422/ | https://amzn.to/4vMBeWg |
Nighttime Supplements
| What | Why | Research link | Buy it here |
|---|---|---|---|
| Ashitaba | This Japanese leaf is an amazing anti-aging food, hard to eat if you’re not on the Japanese islands. | https://www.webmd.com/vitamins/ai/ingredientmono-1134/ashitaba | https://amzn.to/4xETP8M |
| Ashwagandha | This ancient herb helps manage stress and improve sleep quality. | https://www.webmd.com/vitamins-supplements/ashwagandha | https://amzn.to/4xBdI06 |
| Black Seed Oil | This antioxidant and anti-inflammatory compound also helps regulate insulin and improve sensitivity. | https://pmc.ncbi.nlm.nih.gov/articles/PMC12365395/ | https://amzn.to/4eoDxYI |
| Coenzyme Q10 | This compound is the original anti-aging supplement, which helps cells make energy and protects them from damage | https://www.webmd.com/drugs/coenzyme-q10-coq10-ubiquinol | https://amzn.to/4a9hML7 |
| Fibre / Fiber | Our diets are pretty lacking in fibre, and this has knock-on effects on our microbiome, which affects… everything! | https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/ | https://amzn.to/4a5zPlx |
| Ginger | This common spice has massive benefits for digestion, really useful to top up overnight to clear out the food in your digestive tract smoothly. | https://www.webmd.com/vitamins/ai/ingredientmono-961/ginger | Combo-tablet with Turmeric & Black Pepper https://amzn.to/4aEmJf7 |
| Glucosamine & Chondroitin | This combo of ingredients has been shown to help protect joint health. | https://www.nccih.nih.gov/health/glucosamine-and-chondroitin-for-osteoarthritis-what-you-need-to-know | Combo-tablet with MSM and Glucosamine & Chondroitin https://amzn.to/4vPVx5b |
| Goji berry | This little berry is amazing at protecting your eyes, weight, sleep, and immune function. | https://www.webmd.com/diet/goji-berries-health-benefits-and-side-effects | https://amzn.to/4efizN9 |
| L Glycine | This amino acid helps with sleep quality and collagen production, improving skin and joints. | https://pubmed.ncbi.nlm.nih.gov/12589194/ | https://amzn.to/4uNFTqd |
| Licorice (Liquorice) root | This herb helps with digestion and improves sleep quality. | https://www.webmd.com/diet/health-benefits-licorice-root | https://amzn.to/4xwDL8Q |
| Liposomal Glutathione (L-Glutathione) | This antioxidant helps support liver health and overall immune function. | https://www.webmd.com/vitamins-supplements/glutathione | https://amzn.to/4vMYZxE |
| Magnesium Glycinate | This mineral is something we’re often deficient in, and it’s crucial for energy and muscle maintenance | https://pmc.ncbi.nlm.nih.gov/articles/PMC12412596/ | https://amzn.to/4vA1pjD |
| Maritime Pine Bark (Pycnogenol) | This antioxidant is amazing at cleaning the blood and improving circulation. | https://www.webmd.com/vitamins-and-supplements/pycogenol-uses-and-risks | https://amzn.to/4vaf8NE |
| Methylsulfonylmethane (MSM) | This is a dietary sulfur supplement useful for reducing inflammation to support skin and joint health. | https://www.webmd.com/vitamins-supplements/methylsulfonylmethane-msm | Combo-tablet with MSM and Glucosamine & Chondroitin https://amzn.to/4vPVx5b |
| Milk Thistle | This herb is great for supporting liver health. | https://www.webmd.com/vitamins-supplements/milk-thistle | https://amzn.to/4esqntP |
| Mushrooms (Lion’s Mane, Cordyceps, Reishi, Shiitake & Maitake) | There are loads of benefits from various mushrooms, particularly for the brain. | https://www.webmd.com/diet/what-are-the-health-benefits-of-lions-mane-mushrooms | https://amzn.to/4vg2pJc |
| Saw Palmetto | This herb supports men’s prostate health. | https://www.webmd.com/vitamins-supplements/saw-palmetto | https://amzn.to/4a82iqL |
| Taurine | This amino acid improves muscle strength and energy levels. | https://www.webmd.com/vitamins-supplements/taurine | https://amzn.to/3QJgUX7 |
| Turmeric | This spice is a powerful anti-cancer antioxidant. | https://www.webmd.com/diet/supplement-guide-turmeric | Combo-tablet with Turmeric & Black Pepper https://amzn.to/4aEmJf7 |
| Zinc | This essential mineral is critical for immune function and sexual health. | https://www.webmd.com/vitamins/ai/ingredientmono-982/zinc | https://amzn.to/4vN19gK |
Powder and Shake supplements (either drunk with water or mixed into smoothies).
| What | Why | Research link | Buy it here |
|---|---|---|---|
| Collagen (Marine specifically) | Collagen is hard work for your body to produce, and your diet likely doesn’t have enough. | https://pmc.ncbi.nlm.nih.gov/articles/PMC11050892/ | https://amzn.to/3ScpVbD |
| Creatine | Turns out this isn’t only for your muscles; it’s amazing for your brain! | https://www.hra.nhs.uk/planning-and-improving-research/application-summaries/research-summaries/an-imaging-study-of-the-effect-of-creatine-on-muscle-brainv1/ | https://amzn.to/4ozHj6g |
| Electrolytes | We likely start our morning dehydrated; this helps with the absorption of the creatine and collagen | https://www.ncbi.nlm.nih.gov/books/NBK541123/ | https://amzn.to/3SNID9B |
| Fibre / Fiber | Yes, I hide fibre everywhere in my routine. | https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/ | https://amzn.to/4xSjOK3 |
| Greens blend | Do any of us really eat the full variety of green veg every week? | https://www.webmd.com/diet/greens-powder-are-there-health-benefits | https://amzn.to/4uS5yhG |
| Lemon juice | This natural acid is high in vitamin C and helps jump-start digestion | https://www.healthline.com/nutrition/6-lemon-health-benefits | Just buy lemons and juice them! Never bottles. |
| Reds blend | Does for the fruits what greens powder does for the veg, boosting all those phenols. | https://pmc.ncbi.nlm.nih.gov/articles/PMC8909293/ | https://amzn.to/4gsnMT3 |