We all know what we should be taking isn't complicated, but the problem is consistency. That's why I built Formulas: the daily essentials you actually need, in a format you'll actually use (and benefit from).
As I mentioned in the last blog, I get asked all the time: "What should I be taking?"
The answer isn't exotic. It's the basics: Omega-3s, Vitamin D, Creatine, Collagen, Glutamine.
But here's the real answer: You need to stay consistent.
And I'll admit—I'm the worst at it even though I know better.
The Problem?
Too many pills. Too many tubs. You run out of one thing. You go on a trip for a few days. Everyone quits.
If you aren't staying consistent, it doesn't matter what you're taking.
Especially this time of year. Everyone starts new routines in January. By the end of February, they drop them.
So this week I introduced Formulas.
Not a new supplement. Just the essentials you really need, along with a new routine to keep you consistent.
Formulas is Three Parts You Take Most Days
DAILY
The non-negotiable, evidence-based vitamins you should be taking. One pouch per day. Six small capsules. No bottles. No counting.
FOUNDATION
I hate taking too many pills—it's why so many people quit. So I put everything I could into a powder (equivalent of over 30 pills per day!). Creatine, Collagen, Synthesis, Gut Defense, and Taurine. Pre-measured and pre-mixed. Add to your shake or take it on its own. No more tubs. No more scoops.
DREAM SHOT
Peter Attia said it best: "If I had to choose one to save, it would be sleep. Not even close." (when comparing to exercise and nutrition). Take Dream Shot before bed around 3x per week to increase your time in REM sleep. More recovery. Better sleep scores.
I've Been on This Routine for 3 Months. Here's What Happened:
Right away: I slept better. But what I noticed is that I was more motivated to train—and train hard—and still had enough energy to write you all these emails.
In a few weeks: I felt more optimized with sufficient nutrients to support my energy output. I think of it like athletes discuss the flow state for their mind—you can get to an optimized state for your body.
In 60 days: I didn't think about it, but when I did, I reflected on how much better I felt. Injuries weren't nagging. Brain fog was gone. And I was getting results in training and at work.
Most Important
This isn't just for pro athletes. Formulas gives all of us the secrets of the world's best pros.
It's also not just for athletic performance. This is for anyone looking to optimize their health and wellness.
Forget all the Instagram ads for the new new thing. Formulas delivers simplicity and what is backed by real evidence, so you don't need to think about it.
Challenge yourself for the next 3 months.
If you do, you'll still be consistent in 9 months. I promise.
