Chapter 7: Supplements for external support

Chapter 7: Supplements for external support

1. Electrolyte supplement (SALTY) – daily

  • When? Take 1 serving in the morning or around training time.
  • Purpose: It's not about drinking more, but about ensuring that water, sodium, potassium and magnesium work optimally in the body.
  • Effect: Fewer headaches, fewer cravings and a calmer heart rate.
  • Tip: Drink when you're thirsty, not when the clock says so.

2. Omega-3 – with meals

  • Dosage: Aim for 1–2 g EPA+DHA per day (high-quality oil or oily fish 2–3 times a week).
  • Effect: Softer joints, calmer skin and a more "elastic" nervous system in the evening.

3. Magnesium – evening (the right form!)

  • Dosage: 200–400 mg magnesium glycinate or taurate, 1–2 hours before bedtime.
  • Avoid: Magnesium oxide (poor absorption, may cause stomach problems).
  • Effect: Calmer relaxation and fewer night-time awakenings.

Evening mini-check (10 seconds)

  • Electrolyte ✔/✖
  • Omega-3 ✔/✖
  • Magnesium evening ✔/✖
  • Evening calm (0–3)

That's it. No complicated "stacks". Just three building blocks that strengthen the foundation you've already laid.

Targeted lifting + overall rounding

Once you have been taking electrolytes, omega-3 and magnesium for a few days, you will often notice small but noticeable improvements: more consistent energy in the afternoon, calmer muscles for training and easier sleep. If you don't notice anything yet, give it time – consistency is key, not quantity.

Quick status update:

  • Have you kept the three bases going?
  • Does the afternoon feel a little more even?
  • Are you sleeping more deeply?

Choose one "power move" for 3–7 days

 

1. Creatine monohydrate – 3–5 g daily

  • When? Any time, with or without food.
  • Effect: Greater training capacity, better recovery and a mental energy boost during busy periods.
  • Ideal for: Strength training, cognitive work and "flat" afternoons.

2. Glycine – 2–3 g at bedtime

  • How? Mix into water/tea or take as capsules.
  • Effect: Easier to fall asleep and a deeper sense of sleep, especially after a hectic day.
  • Bonus: Works well with magnesium in the evening.

3. Vitamin D3 – 1,000–2,000 IU daily

  • When? With a fatty meal.
  • Effect: More stable immune system and energy levels over weeks – fewer "off days".
  • Bonus: Measure your 25-OH-D level to fine-tune the dose (target 75–125 nmol/L).

The foundation: From here on

You have laid a solid foundation: sleep, rhythm, exercise, nutrition, mental capacity, environment and supplements. What felt difficult in week 1 has become easier because the pillars are working together.

How to stay on track:

1.     Core habits (one from each week):

    • Sleep: Fixed bedtime and wake-up time.
    • Light: 10–20 minutes of morning light, dim evening light.
    • Movement: Daily steps + 5–10 minutes of muscle exercises.
    • Nutrition: 2–3 meals, protein first.
    • Mental: 1-minute morning check + 5-minute focus block.
    • Environment: No heat in plastic, fragrance-free basis.
    • Supplements: SALTY + omega-3 + magnesium on autopilot.

2.     Lock one thing in your calendar (repeat): Choose what gives you the most effect (e.g. full-body workout on Tuesday/Thursday, 10-minute walk every day or kitchen audit every 3 months).

3.     60-second weekly scan (Sunday):

    • What worked? (2 lines)
    • What was most difficult? (1 line)
    • What will I do next week? (1 thing, 1 time)

When life disrupts your plans

Return to the trinity:

  • Sleep at the same time.
  • Get morning light.
  • Protein first at your first proper meal.

Everything else is a bonus when you land again.

The End

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