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Ferritin: Optimal Levels and How to Raise Low Iron Safely

What ferritin measures, typical reference ranges, and how to raise low iron safely - without self-supplementing. Educational guide; discuss results with your doctor.

Blood Biomarkers Every High Performer Should Track

A plain-English guide to the blood biomarkers high performers should track - what each one means, typical reference ranges, and when to talk to your doctor.

Sleep Supplements for High Performers: The Evidence-Based Stack (2026)

Magnesium glycinate, glycine, low-dose melatonin: the compound-by-compound breakdown of what the research actually says. No gummies, no guesswork.

5-HTP for Mood and Sleep: The Tryptophan Precursor Case (and the SSRI Risk You Must Read First)

5-HTP at 100 to 300mg/day: the serotonin precursor mechanism, the Birdsall 1998 review, and the CRITICAL serotonin syndrome risk if combined with SSRIs.

Maca for Men 40+: What the Andean Root Actually Does (and What It Does Not)

Maca at 1500 to 3000mg/day: what Gonzales 2002 actually showed for sexual desire, why it is NOT a testosterone booster, and the honest evidence ceiling.

Berberine and Healthy Glucose Metabolism: AMPK and What the Evidence Shows

How berberine activates AMPK to support glucose metabolism already within a healthy range, plus dosing, GI tolerance tips, and interaction cautions.

CoQ10 for Executives Over 40: Mitochondria, Statins, and the Energy Floor Most Cardiologists Skip

CoQ10 at 100 to 300mg/day: what Q-SYMBIO showed, the statin depletion math, ubiquinone vs ubiquinol, and how to take it with fat for absorption.

Omega-3 Cardiovascular Dose: Why 90% of Protocols Are Under-Dosed and What to Do About It

EPA/DHA dose-response for triglyceride reduction: Attia's protocol, AHA 2020 guidelines, and the rancidity problem most omega-3 buyers ignore.

Lion's Mane for Cognitive Performance Over 40: The NGF Hypothesis and What the Trials Actually Show

Lion's Mane at 750 to 1000mg/day: what the Mori 2009 trial actually showed for cognition over 40, the NGF mechanism, and how to know if it is working.

Shilajit Benefits for Men: What Fulvic Acid Actually Does at the Mitochondrial Level

Shilajit is not a generic adaptogen. Fulvic acid, CoQ10 bioavailability, and the Pandit 2016 testosterone data: what is solid, what is not.

Creatine for Men Over 40: The Muscle and Brain Case That Has Nothing to Do With the Gym

Creatine at 5g/day: what the phosphocreatine data says for 40+ men on muscle, cognition, and recovery. No loading required. No gym bro framing.

Why 2mg Melatonin Works When 10mg Does Not: The U-Shaped Dose Curve

Your pineal gland releases 0.3mg per night. 10mg gummies flood receptors that evolved for picograms. The Brzezinski 2005 meta-analysis on the U-shaped dose curve.

Ashwagandha for Cortisol: The 8-on/2-off Protocol Most Brands Skip

Lopresti 2019 and Chandrasekhar 2012 ran ashwagandha trials for 8 weeks. Most brands sell it for 12 months. Here is the cycling protocol the trials were built on.

Magnesium Glycinate vs Threonate vs Citrate: Which Form Actually Works for Sleep?

Glycinate, threonate, citrate: three magnesium forms, three different jobs. What the Abbasi 2012 trial actually shows, the exact dose and timing, drug interactions, and why most sleep gummies use the...

Ashwagandha for Stress: The Science-Backed Executive Protocol (Cortisol, Dosage, Results)

How ashwagandha lowers cortisol, the clinical dose (300-600 mg KSM-66), and why the 8-week ramp matters for executives. Evidence-based protocol, no Ayurvedic mysticism.300-600 mg KSM-66 ashwagandha, 8-week ramp, measurable cortisol...

Magnesium Glycinate for Sleep: The Evidence-Based Protocol for High Performers

How magnesium glycinate works for sleep, the clinical dosing range (200-400 mg), and the 2-4 week timeline executives can expect. Evidence-based, no hype.200-300 mg of elemental magnesium glycinate, 30-60 minutes...