What's in my Supplement Stack + This is what "Hard" Feels Like

Happy Monday, Legend!

This week at a glance:

• A breakdown of my consistent supplement stack, what I’m trying, and what I’m interested in trying.

• A powerful mindset shift around doing hard things from Alex Hormozi.

Let’s get it.

A Quote

Fitness Tip - Breaking down my supplement stack

This is paraphrased from Nassim Nicholas Taleb, author and former options trader.

I’ll borrow this to break down what my current supplement stack is for my summer recomp and why.

There are a lot of good supplements out there — the challenge is that if you find yourself taking all of them, you’ll be in for $500 - $1000 a month, and possibly more.

Choosing a supplement stack is about finding those that give you the highest ROI and are worth your money.

My approach to supplementation is that I have a few non-negotiables, and then I experiment with some I’ve heard good things about to see if I notice a difference.

My Non-Negotiables

Vitamin D

As a Canadian, I struggle to get enough sunlight for much of the year. Vitamin D is involved in hundreds of functions, from boosting the immune system, to building muscle and healthy aging.

Magnesium

Magnesium Glycinate is thought to improve sleep and reduce anxiety. I also find it challenging to get the 400mg of magnesium recommended (for men) through diet alone, so a 250mg supplement helps with that.

Omega-3 Fatty Acids

I’ve previously recommended a fantastic podcast on Huberman lab where Dr. Rhonda Patrick expounds on some incredible research behind Omega-3 fatty acids for improving mental health.

The marine sources (DHA and EPA) are particularly effective. I take a DHA/EPA blend every day. You’ll want to find a source that is high enough to be significant; the best results come from between 2-4 g of EPA per day.

Creatine

I’ve posted about the benefits of creatine numerous times. Most people don’t know that creatine can boost focus and has nootropic effects alongside its main role of aiding muscle growth.

Creatine Monohydrate is the most studied sports supplement, and it’s effectiveness isn’t questioned by any serious scientists. It’s been proven many times to work.

I don’t cycle with creatine; I take between 5-10 g every day.

Zinc

Zinc is recommended for men because it is an aromatase inhibitor.

Aromatase is a molecule that can convert hormones into estrogen, and zinc can prevent this from happening. Oysters (and most seafood) are high in Zinc, one of the key reasons people talk about oysters as an aphrodisiac.

Men are suggested to get 11mg daily of zinc, but you can go much higher than this; many supplements have 50mg.

If you take a higher zinc concentration, take it on a full stomach.

I can’t resist this funny story — my fiance borrowed my vitamin D and zinc tablets one night for her acting class (she was playing a pill popper), and in her commitment to the role, she genuinely consumed the pills!

She downed five 50mg zinc tablets on an empty stomach.

She threw up, but I still laughed at her and make fun of her about it to this day.

250mg is a lot, but the point is to respect the point about food if taking a higher-dose zinc supplement.

What I’m Trying

Glutamine

I’d taken Glutamine before but recently heard it recommended on an episode of Huberman lab with sports scientist Dr. Andy Galpin, so I decided to give it to add it to my stack.

Glutamine is an amino acid that aids digestion and can benefit soreness and recovery.

Ashwagandha

There is some solid research indicating that ashwagandha can improve strength, performance and reduce anxiety. I’ve been taking it for nearly two weeks. I’d be lying if I said I noticed a difference yet; we’ll see how I feel at the end of this cycle.

Lion’s Mane

Lion’s mane is a mushroom used for thousands of years by numerous cultures.

There have been some studies done in mice that indicate it can enhance memory and cognitive performance. I’ve been taking lions mane for a few weeks now, and I sense that it helps with focus and alertness.

What I’m going to try

I’ve been hearing a lot of talk about Shilajit, an ayurvedic resin found in the Himalayas.

There is some research to show that it might increase testosterone, and someone I trust reported an observable increase in energy after using it for 30 days.

Numerous people I trust have also posted about Tongkat-Ali, and it’s promise for supporting testosterone and sports performance. I’ll look to try one of (or both of these) in a few weeks.

Idea: This is What Hard Feels Like

A few weeks ago, I shared a Chris Williamson podcast featuring Alex Hormozi. The podcast is brilliant, but Alex spoke about one concept that stood out.

We often romanticize doing hard things as we go through life.

We love the idea of a hard challenge at the start of something new — we get all jacked up and motivated for it.

But that initial excitement isn’t real; it’s a response to the idea of hard, not the experience of enduring something difficult.

We build montages in our minds of crushing workouts, pulling all-nighters, or running up stadium stairs like Rocky.

But there can be a disconnect when we experience the sometimes brutal nature of these tasks in reality.

Alex recounted a story from his days as a fraternity leader where the new recruits called a meeting to express their disappointment.

They were surprised to learn that aside from the initial party, the first few weeks of being in the frat were full of hard work.

During the meeting, Hormozi asks them:

They all nodded — they didn’t sign up for a walk in the park.

Hormozi responds:

They needed that perspective shift that this is what they signed up for.

“This is what hard feels like” has become a mantra for me.

I’m nearly a year into my online journey, and it’s not easy.

There are days I don’t want to get up and write content, send DMs to prospective clients, or engage on Twitter.

But did I think growing a personal brand and online business would be easy?

Of course not; I knew it would be hard work.

Reframing the challenge helps me realize that this is all part of the plan — the fact that it’s hard isn’t a problem; it’s supposed to be hard.

What challenges are you enduring right now that you knew would be hard work?

If you find yourself struggling with the energy to keep showing up, remind yourself:

It’s part of the plan.

When you’re ready, here’s how you can work with me.

I want to help you build sustainable habits to optimize your health, fitness, & mindset so you can thrive in life.

If you’re tired of spinning your tires, failing to get results, and wondering what you’re doing wrong, apply for 1-1 coaching now.

Results are guaranteed.

You’ll hit your goals, or I’ll work with you for free until you do.

-Colin “Don’t romanticize hard things” Matson