Almost all of these are things the body already uses. Already expects. Already runs on.
But modern life, with its processed food, indoor living and chronic stress, means we don’t get enough of them or burn through them too fast.
So this isn’t about adding exotic extras. It’s about restoring the baseline. Replacing what’s missing. Plus one herb from Ayurveda, for stress.
Energy and clarity come from filling the gaps and sleeping well. They build over weeks, not minutes.
Letting the body work how it was meant to.
AM Stack
No peaks. No crashes.
On waking, as your breakfast, shaken into 500 ml of water.
Protein
30 g of whey at breakfast, where most people fall short. Keeps muscle as you age.
Collagen
15 g. The glycine traditional diets got from bone broth, skin and cartilage. For skin, joints and tendons.
Creatine
5 g. Fuels muscle and brain. A normal diet gives about 1 g.
Fiber
10 g psyllium and 5 g guar fiber. Most people eat less than the 30 g a day they need. Slows sugar into the blood and lowers cholesterol.
Choline
250 mg. Most people fall short. The brain builds its memory messenger from it.
Cocoa + Ceylon Cinnamon
Cocoa flavanols, tested on 21,000 people for heart health. Less theobromine than a square of dark chocolate, under 10 mg caffeine. Ceylon cinnamon for taste.
Ergothioneine
10 mg. Comes from mushrooms, which most people rarely eat. The body has its own transporter to take it in.
Potassium
500 mg. Modern food is heavy on salt and light on potassium.
Vitamin C + B Complex
C builds collagen. B vitamins turn food into energy. They run low with age and plant-heavy diets.
PM Stack
Unwind. Repair. Sink into sleep.
In 200 ml of warm milk, 30 to 60 minutes before sleep. Lactose-free milk works too, or soy milk with added calcium.
Magnesium
300 mg. For muscles, nerves and sleep. Many people eat less than they need.
Glycine
3 g. Helps you sleep deeper and wake clearer.
Ashwagandha Root
600 mg of root, the part Ayurveda uses. Lowers stress and helps sleep. Every 4th month it rests, built into your sachets.
Minerals
Zinc, copper, selenium and iodine. What modern food and tired soils run short on. Kept apart from the morning fiber, so it can’t get in the way.
Omega-3
2 g EPA and DHA, the fats in oily fish. For heart and brain. Most diets get a fraction of that.
Vitamin D3 + K2
2,000 IU of D3 for the sun we miss indoors. K2 from the fermented foods we stopped eating. Together for bones.
Vitamin E + Lutein
E keeps the omega-3 fresh and fills a common gap. Lutein, from the greens most people skip, shields the eye from blue light.
Every ingredient at the dose used in published trials. Don’t take our word for it.
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Minimal. Intentional. Repeatable.