Tim Ferriss Supplements: The Complete Guide (2025)

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Tim Ferriss Supplements: The Complete Guide (2025)

Tim Ferriss is one of the most interesting people in the world. He is a New York Times best-selling author and a self-experimenter who is always looking to for ways to improve his health, productivity, well-being, and pretty much everything else under the sun. This has led to Tim trying almost every supplement, keeping what works and ditching what doesn’t.

After hours upon hours of research, we assembled a list of all the supplements Tim Ferriss has recommended and organized them by their specific purpose. Below you will find a quick summary of Tim Ferriss’ Supplements, and below that we will go into detail about each one and link to each brand Tim recommends.

Summary of Tim Ferriss’ Supplements

Daily Essentials

Life Extension & Well-Being

Athletic Performance & Recovery

PAGG Stack For Fat-Loss

Sleep Optimization

Tim Ferriss’ Supplement Stack

Daily Essentials

Obviously, Ferriss isn’t taking every supplement on this list every single day, but he does seem to have his favorites for overall health and wellness. The following six supplements are what we found to be Tim’s daily essentials.

Athletic Greens Ultimate Daily

Athletic Greens is a daily “greens” supplement that is jam-packed with over 75 vitamins, minerals, and whole food ingredients – making it easily the best all-in-one nutritional supplement on the market. Athletic Greens provides nutritional support for five main pillars of health: immunity, energy, gut health, hormonal support, and healthy aging. Tim has been taking this stuff for years. He recently said the following about Athletic Greens on his 5-Bullet Friday email: I’m often asked, “If you could only use on supplement, what would it be?” My answer is usually Athletic Greens, which I consider my all-in-one nutritional insurance. I recommended it in The 4-Hour Body and did not get paid to do so. 

Joe Rogan has also raved about Athletic Greens. Athletic Greens is perfect for filling in any missing holes in your diet. It does have a bit of a higher price point compared to it’s competitors, but nobody can match this supplement in quality. It is a perfect foundation for your supplement routine. You can pick up Athletic Greens on Amazon.

RELATED READING: Andrew Huberman’s Supplement List: A Comprehensive Guide

Omega-3 Phospholipids

In an interview with Men’s Health, Ferriss listed his top three supplements. The first supplement mentioned was Omega-3 Phospholipids. Like Dr. Rhonda Patrick, Tim prefers to take his fish oil in phospholipid form by the brand Nordic Naturals. The benefits of Omega-3 are endless, but not all Omega-3 supplements are made the same. Many supplements are made with the cheap ethyl ester form, but research has shown that Omega-3 Phospholipids are more bio-available and better absorbed. Studies have shown that DHA in fish oil also is absorbed better in the phospholipid form. You can also get Nordic Naturals Phospholipids on Amazon.

Medium Chain Triglycerides

Ferriss takes medium chain triglycerides in the form of MCT Powder by Quest Nutrition. In the same interview with Men’s Health mentioned above, Ferriss had this to say about MCTs: “There is enough data to support that medium-chain triglycerides and ketones on a regular basis can do really good things for your brain. Most of the supplements I take are related to brain functions at this point. I’m just not that worried about muscular and joint function.” As well as being great for your brain, Ferriss also utilizes Quest MCT Oil Powder as part of his 3-Day Fasting Protocol and incorporates it into his Titanium Tea.

RELATED READING: Dr. David Sinclair’s Supplement List for Longevity

Curcumin

Curcumin is the primary ingredient in turmeric and is one of the most potent anti-oxidants and anti-inflammatories in the world. It is loaded with health benefits such as being a natural anti-inflammatory, having powerful anti-oxidant effects, stimulate the growth of new neurons in the brain, and much more. You can take curcumin in capsule form, or you can do what Ferriss does and mix turmeric into tea. You can get ground turmeric insanely cheap on Amazon.

RELATED READING: Dr. David Sinclair’s NMN & Resveratrol Protocol

Lion’s Mane Mushroom

Lion’s Mane Mushroom by Host Defense is something that Tim has been using since Samin Nosrat recommended it to him in Tribe of Mentors. The Host Defense mushroom supplement line was founded by Paul Stamets, who was recently a guest on Tim’s podcast, and is a world-renowned researcher.

Lion’s Mane has extremely powerful nerve-regenerative properties, with Stamets saying it may be our first “smart” mushroom. Lion’s Mane mushroom also contains nerve growth factors (NGFs) that support creativity, happiness, intelligence, and even neurogenesis.

Vitamin D

Did you know 42% of Americans are vitamin D deficient? Unless you are outside all day, you are likely not getting enough vitamin D. As part of his Testosterone Protocol, Ferriss takes NOW Liquid Vitamin D3. He supplements with 3,000-5,000 IU upon waking and before bed for a total of 6,000-10,000 IU per day. Ferriss highly recommends getting your vitamin D levels tested. You can test your testosterone levels using this at home test by ZRT.

RELATED READING: Andrew Huberman’s Anti-Aging Supplement Stack

Life Extension & Well-Being

Even you are going to take supplements, you might as well try and extend your life, right? While the study of longevity is pretty new, we are constantly seeing breakthroughs in the field. The following supplements have been researched and recommended by Tim to possibly increase longevity, as well as increase overall well-being.

Berberine

Tim will typically take berberine after meals to increase longevity and decrease glucose response. Popular in traditional Chinese and Ayurvedic medicine treatments, berberine is a natural alkaloid found in a wide variety of herbs. It’s proven to possess antibacterial, antimicrobial, anti-tumor, anti-inflammatory and blood glucose–lowering effects – all of which contribute to life extension. Berberine is one of the best supplements available today to support a healthy circulatory system.

This is especially important in the Western world, where type 2 diabetes is so prevalent. In 2016, the percentage of Americans living with diabetes was estimated to be just under 10%. This equates to a staggering 29.1 million people living with diabetes in America. We recommend this Non-GMO Berberine by Sunergetic with over 1200mg per serving.

Metformin

Metformin is prescription drug that is typically used by patients with type 2 diabetes to help control high blood sugar. Tim mentions that over a dozen billionaires that he knows take this drug for life extension purposes. Metformin enhances the activity of an enzyme found within our cells called adenosine monophosphate-activated protein kinase—or AMPK for short. AMPK activation helps mimic the beneficial effects of calorie restriction, the best documented method of slowing and reversing bio-markers of human aging. Metformin just won FDA approval, so be expecting this anti-aging drug to be available without a prescription sometime soon.

RELATED READING: Inside Tim Ferriss’ Morning Routine

Lithium Orate

Ferriss takes 5mg of NCI Advanced Research Lithium Orate daily to stage off depression. Lithium orotate is a substance that consists of lithium (an alkali metal) and orotic acid (a compound produced naturally in the body). Available in dietary supplement form, lithium orotate is touted as a natural treatment for a wide range of mental-health problems.

Lithium has been known for its curative powers for centuries, if not millenniums. Lithia Springs, Ga., for example, with its natural lithium-enriched water, appears to have been an ancient Native American sacred site. By the late 19th century Lithia Springs was a famous health destination visited by Mark Twain and Presidents Grover Cleveland, William Howard Taft, William McKinley and Theodore Roosevelt.

In alternative medicine, lithium orotate is purported to treat and prevent the following conditions:

  • alcoholism
  • Alzheimer’s disease
  • anxiety
  • ADHD
  • bipolar disorder
  • cluster headaches
  • depression
  • glaucoma
  • insomnia
  • migraine
  • Parkinson’s disease
  • PTSD

In addition, lithium orotate is used to reduce stress, relieve pain, and improve memory. Check out this Lithium Orate supplement on Amazon by NCI Advanced Research.

RELATED READING: Dr. Rhonda Patrick’s Supplement List

Apple Cider Vinegar

Apple cider vinegar is the health miracle everyone is talking about, and for good reason. Taking a teaspoon of apple cider vinegar in the morning and at night as Tim Ferriss does, can help improve immune function among others.

Apple cider vinegar benefits include improving weight loss, dropping blood pressure and cholesterol levels, stabilizing blood sugar, enhancing skin health and relieving acid reflux symptoms.

Tim uses and will only recommend Bragg Unfiltered Apple Cider Vinegar. If you can’t stomach the taste, it is also available in pill-form.

RELATED READING: Dwayne “The Rock” Johnson’s Insane Supplement Stack

Athletic Performance & Recovery

L-Glutamine

In a Facebook video, Ferriss described his top four supplements to take for recovery after a brutal workout, and L-Glutamine was the first one he mentioned. Ferriss also mentions taking L-Glutamine in the 4-Hour Body as part of Occam’s Protocol, in which he gained 15 pounds of muscle.

Ferriss tends to take L-Glutamine in high doses. He recommends consuming 80 grams per day for the first five days, taking around 10 grams every two hours. After the loading period, he says to take 10-30 grams per day post-workout. Ferriss doesn’t say what brand he uses, but Pure Encapsulations is a brand highly recommended by the likes of Dr. Rhonda Patrick and Joe Rogan.

Protein Powder

Ferriss mentions in the same Facebook video, as well as the 4-Hour Body, that he is a huge fan of whey protein taken post-workout. Whey is a fantastic source of high-quality protein, and is an excellent way to feel your muscles by taking it immediately after your finish your workout.

When it comes to protein, Tim takes Native Fuel Whey by Ascent Nutrition. Disclaimer here though, Ferriss is an invester in the company, but that is because it is one of the best whey proteins on the market. Ferriss had this to say about the company: “If you want cleaner, purer, less processed protein that you can trust — which I certainly do — then Ascent protein is the option for you.”

Creatine

Ferriss has mentioned multiple times that he is a fan of creatine monohydrate when looking to build muscle and increase athletic performance. Creatine is one of the most highly researched supplements in the world, and the benefits of creatine are endless. Creatine helps your muscle cells produce more energy, helps increase muscle growth and size, improves athletic performance, and can even improve brain function.

When doing Occam’s Protocol, Ferriss recommends an optional “loading phase” of 10-30 grams of creatine monohydrate per day for 5-7 days, then 3.5 grams in the morning and at night every day thereafter. Ferriss doesn’t mean the exact brand, but you can’t go wrong with Optimum Nutrition’s Pure Micronized Creatine Monohydrate.

RELATED READING: Joe Rogan’s Supplement List

Pre-Workout

In Tim’s famous Geek to Freak experiment – where he gained 34 pounds of muscle in just 28 days – he mentions taking a pre-workout supplement called NO-Xplode. Taking a pre-workout supplement can enhance your workouts by giving you a boost of caffeine and other supplements that enhance athletic performance. Tim would take 2 scoops of NO-Xplode before his workout.

PAGG Stack For Fat-Loss

Ferriss first coined the PAGG Stack in the 4-Hour Body. Tim has literally tried everything when it comes to enhancing fat loss. This includes stimulants and many other unhealthy methods. Finally, Ferriss came up with a healthy and sustainable method. Enter the PAGG Stack. The PAGG Stack consists of policosanol, alpha-lipoic acid, green tea flavonols, and garlic extract.

Policosanol

Tim originally experimented with policosanol at both high and low doses in an effort to increase HDL (good) cholesterol and decrease LDL (bad) cholesterol. Remarkably, Ferriss was able to lower his total cholesterol from 222 to 147 while almost doubling his HDL cholesterol when taking policosanol before bed. Along with improving his cholesterol levels, Ferriss noticed an unintended reduction in body fat. After more testing and experimenting with different dosages, Ferriss concluded that 23 milligrams of policosanol before bed was optimal for fat-loss. Ferriss specifically takes Nature’s Life Policosanol.

RELATED READING: Complete Guide To The Slow Carb Diet

Alpha-lipoic acid

The second ingredient in the PAGG Stack is known as alpha-lipoic acid. This antioxidant and free radical scavenger is packed full of weight-loss and health benefits. ALA is produced in the mitochondria of cells, but can also be consumed through food and supplements. Ferriss started taking ALA for its impact on glucose uptake and reduced triglyceride production. In short, ALA helps the muscles to absorb more calories, thus allowing less calories to be deposited as fats and increasing strength gains. The PAGG Stack calls for 100-300 mg of ALA before each meal and before bed. Ferriss takes Vitamin Shoppe’s ALA supplement.

Green Tea Flavanols (EGCG)

Epigallocatechin gallate (EGCG) is a flavanol and catechin that is commonly found in green teas. EGCG helps to prevent the storage of carbohydrates as body fat and diverts these carbs to muscle cells. EGCG also increases the death in mature fat cells – aka that stubborn fat that you just can’t seem to get rid of. Ferriss recommends taking 325 milligrams three to four times per day of Life Extension Decaffeinated Mega Green Tea Extract.

Garlic Extract

The final piece of the PAGG Stack is garlic extract. Ferriss recommends taking a garlic extract supplement with a high concentration of allicin. Allicin has multiple health benefits and has been linked to increased fat loss. Ferriss also recommends looking for a garlic extract supplement that includes S-Allyl cysteine, which is the precursor to allicin, and holds an almost 100% bio-availability rate when taken orally. Tim’s brand of choice is Vitamin Shoppe Allicin 6000 Garlic – 650 mg.

Sleep Optimization

Improving sleep is an obsession for many self-experimenters and bio-hackers, and Ferriss is no different. He has tried everything when it comes to improving the quality of sleep, falling asleep faster, and waking up more refreshed. The following supplements are ones Tim has had success with when it comes to improving sleep. If you are interested in Tim’s other hacks to improve sleep, be sure to check out our article on it.

RELATED READING: Dr. Andrew Huberman’s Diet: Foods, Time-Restricted Eating, & Supplements

California Poppy Extract

In The 4-Hour Body, Ferriss mentions putting a few drops of California Poppy Extract into his bedtime cocktail. California poppy is a plant and is actually the state flower of California. Ferriss claims the California Poppy Extract increased his REM sleep by 20%! He doesn’t list the exact brand he uses, but I recommend this one.

Huperzine-A

Taking 200 mg of Huperzine-A 30 minutes before bed has been shown to increase REM sleep by 20-30%. Huperzine-A is also known for memory and learning enhancement. Ferriss even uses it to induce lucid dreaming and had this to say about it on his blog: “To facilitate lucid dreaming, I have used huperzine-A to increase REM percentage. Lucid dreaming can help you accelerate skill acquisition, improve sports performance, and reactivate “forgotten” languages.” So if you want to increase REM sleep or even mess around with lucid dreaming, then you should pick up a Huperzine-A supplement.

Melatonin

Ferriss has mentioned on a few occasions that he will take low-dose (1.5-3mg) time-release melatonin supplements to regulate sleep and fall asleep faster. He tends to pair this with taking an ice bath about an hour before going to sleep, as well as reading fiction while lying in bed. It is worth mentioning that Ferriss does not take melatonin every night and only takes it when he needs to fall asleep. Tim does not mention what brand he takes, but Natrol has a great time-released melatonin product. Ferriss also mentions being a fan of Yogi Soothing Caramel Bedtime Tea.

Final Thoughts

When it comes to supplements, Tim Ferriss’s approach is as experimental and data-driven as his broader philosophy on health and productivity. His stack reflects a focus on optimizing physical performance, cognitive function, and overall longevity, all of which align with his mantra of working smarter, not harder.

Whether you’re looking to enhance your sleep, improve mental clarity, or boost physical endurance, there’s something to learn from Tim’s carefully curated supplement regimen. However, it’s important to remember that what works for one person may not work for everyone. Before incorporating any new supplement into your routine, consult with a healthcare professional to ensure it aligns with your individual health needs and goals.

At the end of the day, the best stack is the one that helps you thrive. Use Tim’s stack as a starting point, and feel free to experiment, track your results, and refine your choices to build a personalized plan that works for you. After all, biohacking is as much about self-discovery as it is about optimization.

7 Best Protein Powders In 2025

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7 Best Protein Powders In 2025

If you’re like me, finding the perfect protein powder can feel like a never-ending quest. With so many options out there, each promising to be the “best,” it’s easy to get overwhelmed by labels, ingredients, and endless flavor choices. Over the years, I’ve tested my fair share of protein powders—some that delivered exactly what I needed, and others that left me less than impressed. Whether you’re looking to fuel your workouts, curb cravings, or just sneak a bit more protein into your diet, a high-quality protein powder can make all the difference.

When it comes to ranking these protein powders, I took a thorough approach to ensure each one lived up to its claims. I tested each powder for taste, texture, mixability, and, most importantly, ingredient quality. No one wants to choke down a chalky shake or deal with clumps, so powders that mixed smoothly and tasted great naturally scored higher. I also dug into each brand’s sourcing practices, looking for clean ingredients, minimal fillers, and, whenever possible, sustainably sourced proteins. For those sensitive to additives or artificial ingredients, I paid extra attention to transparency in labeling and avoided options with unnecessary extras.

That’s why I put together this list of the best protein powders for 2024, covering a range of preferences and goals. From plant-based blends to grass-fed whey and beyond, I’ve done the taste-testing, mixing, and label-scrutinizing so you don’t have to. Here’s what made the cut and why each one might be a great fit for your needs. Let’s dive in!

The 7 Best Protein Powder In 2024

Best Overall: Momentous Essential Grass-Fed Whey

Momentous Essential Grass-Fed Whey has earned the top spot as my best overall protein powder for 2024, and for good reason. This powder checks all the boxes: high-quality ingredients, a clean profile, and the best-tasting protein I have ever had. From my experience testing it, Momentous stands out not only for its top-notch ingredient sourcing but also for its smooth, enjoyable flavor and consistency. It’s not every day you find a protein powder that’s both effective and genuinely pleasant to drink, but Momentous really nails it here. If I were adding more titles, it could easily snag the award for Best Tasting too—it’s that good.

One thing I appreciate about Momentous is their commitment to quality and transparency, which has even earned them a partnership with the Huberman Lab—solidifying their reputation for excellence. The whey protein in this powder is sourced from grass-fed cows, ensuring it’s free from hormones and antibiotics, which means a cleaner, purer protein profile. Additionally, Momentous products are third-party tested, so you know exactly what you’re putting into your body. This commitment to high standards isn’t just about the protein itself; Momentous keeps the ingredient list short and straightforward, avoiding artificial flavors, sweeteners, and unnecessary fillers. For anyone who values clean, reliable nutrition, this attention to detail makes all the difference.

In terms of performance, Momentous Essential Grass-Fed Whey mixes like a dream—no gritty clumps, no chalkiness, just a perfectly smooth shake that’s genuinely enjoyable. But what really blew me away is the flavor. This isn’t your average protein powder taste; it’s smooth, natural, and incredibly satisfying. No weird aftertaste, no overpowering artificial sweetness—just a clean, mild flavor that feels more like a treat than a supplement. Whether I mix it with just water, blend it into a smoothie, or even stir it into recipes, the taste holds up every time and enhances whatever I add it to.

Honestly, it’s rare to find a protein powder that’s this good without having to choke it down or mask it with other ingredients. With Momentous, I actually look forward to my daily shake—it’s that enjoyable. If flavor is as important to you as the nutritional benefits, Momentous Essential Grass-Fed Whey is in a league of its own. It’s a protein powder you’ll actually crave, which, trust me, makes all the difference in staying consistent. You can use code ‘brainflow’ for 15% off your entire order on the Momentous website.

Runner Up: Optimum Nutrition Gold Standard Whey

Optimum Nutrition Gold Standard Whey takes the runner-up spot on my list, and it’s a strong contender that nearly snagged the top title. For years, this protein powder has been a fan favorite—and for good reason. It offers a balanced blend of quality, taste, and affordability, making it a fantastic choice for just about anyone looking to add more protein to their routine. With a solid 24 grams of protein per scoop and a range of delicious flavors, Optimum Nutrition delivers a reliable product that’s earned its reputation as one of the best on the market.

The flavor options are a big part of what sets Optimum Nutrition apart. They offer a wide variety of flavors—from classic vanilla and chocolate to more adventurous options like mocha cappuccino and strawberry—so you’re not limited to one taste. And the best part? The flavors actually taste great. They’re rich and satisfying without the overpowering artificial sweetness that some powders have, and they mix well with water, milk, or in smoothies. I’ve tried quite a few, and they consistently deliver a pleasant, enjoyable taste that’s perfect for daily use.

When it comes to mixability, Optimum Nutrition Gold Standard Whey is top-notch. It blends smoothly in just a shaker bottle—no need for a blender—and doesn’t leave clumps or grit behind. For a powder in this price range, the quality is impressive, and it’s easy to see why it’s remained a staple for so many people over the years. A 2-pound tub of this stuff will come in at just $40 on Amazon. If you’re looking for a reliable, versatile protein powder that tastes great and won’t break the bank, Optimum Nutrition Gold Standard Whey is a fantastic choice that fully deserves its spot as runner-up.

Best Budget Protein: Now Sports Nutrition Whey Protein Isolate

When it comes to balancing quality and affordability, NOW Sports Whey Protein Isolate is my top pick for the best budget protein powder. At just $31 for a 1.2-pound tub on Amazon, it’s a fantastic choice for anyone looking to boost their protein intake without stretching their wallet. With 25 grams of protein per scoop and a minimal ingredient list, NOW Sports keeps it simple but effective, offering high-quality whey protein isolate that delivers great results without any unnecessary fillers or artificial additives.

One of the things I appreciate about NOW Sports is its commitment to purity. This whey protein isolate is unflavored, which might not be everyone’s first choice, but it gives you full control over what you add it to. You can mix it into your favorite smoothie, oatmeal, or even your morning coffee without worrying about artificial flavors or sweeteners clashing with other ingredients. This simplicity is a big part of its appeal—there’s nothing added that doesn’t need to be there, making it a great choice for anyone who values clean, straightforward ingredients.

In terms of mixability and taste, NOW Sports Whey Protein Isolate holds up well, especially considering it’s an unflavored protein. It blends easily with water or other liquids, and because it’s so neutral, it pairs well with whatever flavors you’re adding to your shake. For under $25, you get a high-quality, clean protein source that delivers excellent value without skimping on quality. For anyone on a budget who still wants a reliable protein powder, NOW Sports Whey Protein Isolate is an unbeatable option that delivers great results at a fraction of the price of many competitors.

Best Plant-Based Protein Powder: Momentous 100% Plant Protein

For those who prefer a plant-based protein powder without compromising on quality, Momentous 100% Plant Protein is a standout choice. Known for its clean ingredient profile and great taste, Momentous has crafted a vegan protein powder that lives up to its reputation. Made from a blend of pea and rice proteins, it delivers a complete amino acid profile, ensuring that you’re getting the essential nutrients your body needs for recovery, muscle growth, and overall wellness. Each serving provides 20 grams of protein, which is impressive for a plant-based option, making it a fantastic choice for anyone looking to boost their protein intake on a vegan or vegetarian diet.

One of the things that really sets Momentous 100% Plant Protein apart is the taste and texture. I tried the vanilla chai flavor, and I have to say, it was a pleasant surprise. With many plant-based proteins, you expect a bit of grit or a strong earthy aftertaste, but Momentous nailed a smooth, enjoyable experience. The vanilla chai flavor is subtle, with a hint of natural sweetness and a warm spice that makes it feel a bit indulgent without being overpowering. It mixed easily in just almond milk, creating a creamy consistency that didn’t feel heavy or chalky.

For me, this protein actually made my morning smoothies better. I found myself looking forward to it, whether I was blending it with frozen bananas and almond butter or simply shaking it with water post-workout. It’s the kind of flavor that feels versatile but also satisfying enough to drink on its own. If you’re someone who’s tried and been disappointed by plant-based protein powders before, this one is worth a shot—it genuinely stands out from the crowd.

At around $49 for a 1.6-pound tub, it’s priced on the higher end, but you can save even more with Subscribe & Save options. Plus, you can get an additional 15% off with code ‘brainflow’, which makes it an even better deal. If you’re in the market for a reliable, great-tasting plant-based protein that delivers both in flavor and nutrition, Momentous 100% Plant Protein is well worth the investment. It’s an ideal option for those who are looking for a high-quality, vegan-friendly protein powder that can support their health goals without sacrificing taste or texture.

Best-Tasting Protein Powder: RYSE Loaded Protein Powder

When it comes to flavor, RYSE Protein takes the crown as the best-tasting protein powder I’ve tried. I’m someone who values flavor just as much as nutrition, and RYSE did not disappoint. I sampled a few of their unique flavors, including Cinnamon Toast, Chocolate Peanut Butter Cup, and Marshmallow, and each one felt like a treat in its own right. The Cinnamon Toast flavor was an absolute standout for me—like having a milkshake with the comforting warmth of cinnamon, but without any overpowering artificial taste. It blended smoothly, had a creamy consistency, and genuinely felt like a reward after my workouts.

What sets RYSE apart is how well the flavors come through. The Chocolate Peanut Butter Cup, for instance, was perfectly balanced, with a rich, chocolatey taste and just the right amount of peanut butter flavor. It was decadent enough to feel indulgent but still clean and easy to mix, even in just water. The Marshmallow flavor was surprisingly good too, especially if you enjoy a sweeter, dessert-like taste. Each flavor I tried mixed effortlessly, with no clumps or gritty texture, making it enjoyable as a shake on its own or as an addition to smoothies or oatmeal.

If you’re someone who struggles to find a protein powder you genuinely look forward to drinking, RYSE Protein is definitely worth a try. They’ve somehow managed to create flavors that feel indulgent and satisfying while still providing a solid 25 grams of protein per scoop. For those of us who appreciate a great-tasting shake, RYSE Protein is the ideal pick for an enjoyable protein boost. At $40.90 for a 2-pound tub on Amazon, it’s reasonably priced for the quality and flavor it offers, making it a solid choice for anyone looking to make protein shakes a treat rather than a chore.

Best Collagen Protein Powder: Momentous Collagen Peptides

As I’ve gotten older, collagen has become a staple in my morning coffee routine, and for me, that means reaching for Momentous Collagen Peptides. Collagen is one of the most abundant proteins in our bodies, supporting skin elasticity, joint health, and connective tissue strength, but our natural collagen production slows down as we age. That’s why supplementing with a high-quality collagen powder can make such a difference in maintaining flexibility, reducing joint discomfort, and supporting overall recovery. Choosing a trusted brand like Momentous, which is third-party tested and free from unnecessary additives, ensures I’m getting a clean, effective product I can count on. Adding Momentous Collagen Peptides to my coffee each morning has been a simple and impactful way to boost my collagen intake, and I’ve definitely noticed the benefits in my joints and recovery over time.

Momentous Collagen Peptides stands out as the top choice for collagen protein powder, and it’s no surprise that Momentous products have appeared multiple times on this list—they consistently deliver exceptional quality. This collagen powder provides an impressive 15 grams of protein per serving, combining 10 grams of grass-fed bovine collagen peptides with 5 grams of FORTIGEL®, a patented and clinically researched collagen peptide designed specifically to support collagen synthesis in tendons and ligaments. Additionally, it includes vitamin C, which enhances collagen formation and supports the development of stronger, more resilient collagen. This clean, straightforward formula is free from fat, sugar, cholesterol, purines, and additives, making it ideal for those who prioritize purity and effectiveness.

One of the standout features of Momentous Collagen Peptides is its flavorless and odorless profile, allowing it to blend seamlessly into any beverage or recipe without altering the taste. I’ve personally added it to my morning coffee, post-workout smoothies, and even soups, and it integrates smoothly without any detectable flavor or texture changes. This versatility makes it an effortless addition to your daily routine, providing the benefits of collagen without any inconvenience.

In terms of value, Momentous Collagen Peptides is competitively priced at $51.95 for a 30-serving tub. Opting for the Subscribe & Save option reduces the price to $38.97, making it one of the more affordable choices on this list. Plus, using the code ‘brainflow’ grants an additional 15% off, offering even greater savings. If you’re looking to incorporate collagen into your regimen, Momentous Collagen Peptides provides a high-quality, versatile option that seamlessly fits into any diet and lifestyle.

Best Protein Powder for Athletes: Onnit Grass-Fed Whey Protein

If you’re serious about fitness, it’s hard to overlook Onnit Grass-Fed Whey Protein Isolate as a top choice for athletes. Onnit, co-founded by Joe Rogan, has built its reputation around performance-focused products, so you know it’s designed with athletes in mind. Their grass-fed whey isolate is clean, pure, and packed with the essentials you need to fuel recovery and performance. With 20 grams of protein per serving sourced from grass-fed cows, this whey isolate is free from hormones and antibiotics, making it a high-quality option I feel good about using after a workout.

I typically mix a scoop of the Mexican Chocolate flavor in water or almond milk right after hitting the gym, and it feels like a reward every time. The flavor is rich and indulgent, with a hint of cinnamon that gives it a unique twist—kind of like a spiced hot chocolate, minus the sugar rush. It blends smoothly without clumps, creating a creamy, satisfying shake that’s easy on the stomach. Onnit adds digestive enzymes to help with absorption, which I really appreciate since I can focus on recovery instead of feeling bloated or heavy.

At $59.99 for a 30-serving tub, it’s on the pricier side, but subscribing brings it down to $44.96. Plus, you can use code ‘brainflow’ for an extra 15% off, which helps make it more affordable. For me, Onnit’s commitment to clean ingredients and quality sourcing justifies the price—this is a protein powder that’s built for athletes who want to get the most out of their recovery and performance, and it’s one I genuinely look forward to after a tough workout.

Final Thoughts

Finding the right protein powder can make a real difference in helping you reach your fitness and wellness goals, and with so many options on the market, it’s worth knowing which brands truly deliver on quality, taste, and effectiveness. After testing countless powders, I’ve put together this list of the top picks for 2024, each chosen to meet different needs—from athletes looking for top-tier performance to those who prioritize budget or flavor.

Each of these powders brings something unique to the table, whether it’s Momentous’ commitment to clean, grass-fed ingredients, RYSE’s unbeatable flavors, or Onnit’s focus on athletic performance. Whichever protein powder you choose, investing in a high-quality option can support your journey, making it easier to meet your protein goals and enjoy the process. Here’s to making protein powder an enjoyable and effective part of your daily routine—happy mixing!

5 Easy Ways to Add More Protein Into Your Diet

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5 Easy Ways to Add More Protein Into Your Diet

If you’re on a mission to improve your health, boost muscle mass, or simply feel more energized, protein should be top of mind. It’s the building block of just about everything in our bodies—from muscles and bones to skin and hair. But even with all the protein-packed options available today, many of us still struggle to get enough. And I get it: life’s busy, and sometimes grabbing a quick snack doesn’t always mean making the most protein-rich choice.

In this article, I’ll share five easy, practical ways to sneak more protein into your day. Whether you’re aiming for lean muscle, better recovery after workouts, or just looking to curb those mid-day cravings, these tips will make it easier to meet your protein goals without overhauling your entire diet. So, let’s dive in—your body (and taste buds) will thank you.

Power Up Your Diet With Protein Powder

One of the easiest ways to sneak more protein into your diet is by adding a protein powder to your daily routine. It’s versatile, convenient, and takes almost no time to prepare—perfect for busy mornings or post-workout recovery. Protein powders, especially those made from high-quality sources like grass-fed whey, offer a clean and reliable boost of essential amino acids that support muscle growth, repair, and overall wellness.

Protein powder also brings some serious convenience to the table. Unlike other protein sources that may require cooking or prepping, a scoop of powder is ready in seconds. It’s perfect if you’re juggling work, workouts, or just life in general and want a quick, no-fuss option. Plus, many powders are low in sugar and carbs, making them easy to fit into various diets, whether you’re aiming for lean muscle gains or just a balanced, high-protein snack.

Personally, I find it handy to mix a scoop into my morning smoothie or even stir it into oatmeal for an extra protein kick without overhauling my meals. And if you’re looking for a straightforward way to meet your protein goals without cooking up extra food, a high-quality protein powder can be a game-changer. I personally started using Momentous Grass-Fed Whey Protein Powder after hearing Andrew Huberman talk about it, and it’s been the best protein powder I’ve ever used. If you’re curious, you can try it yourself with code BRAINFLOW for 15% off on the Momentous website.

RELATED READING: Andrew Huberman’s Complete Daily Supplement Stack

Incorporate High-Protein Snack Throughout The Day

Another easy way to up your protein intake is by swapping out your usual snacks for high-protein options. Instead of reaching for chips or a sugary snack bar, try things like Greek yogurt, cottage cheese, hard-boiled eggs, or jerky. These snacks are packed with protein and help keep you full longer, which can be a game-changer if you’re trying to avoid those mid-afternoon energy crashes. Plus, they’re often portable and easy to prepare, making them perfect for busy days.

Adding these snacks not only helps you hit your protein goals but also provides your body with steady fuel throughout the day. Protein-rich snacks can help stabilize your blood sugar levels and reduce cravings, keeping you on track with your wellness goals. Whether you’re on the go or just looking to make better choices at home, having high-protein options on hand can make a big difference in how you feel and perform.

Add Protein-Rich Ingredients to Your Meals

One of the simplest ways to get more protein is by incorporating protein-rich ingredients into your regular meals. Try adding beans, lentils, or quinoa to soups and salads, or throw extra chicken, fish, or tofu into stir-fries and pasta dishes. These ingredients are not only great sources of protein but also add texture and flavor, making your meals more satisfying and nutritious.

By boosting the protein content of your meals, you’re less likely to feel hungry shortly after eating, which can be helpful for managing cravings and maintaining steady energy levels. Making small adjustments like these ensures you’re hitting your protein goals without needing to overhaul your favorite recipes.

Start Your Day With A Protein-Packed Breakfast

Kicking off your day with a high-protein breakfast can set the tone for better energy, focus, and even mood throughout the day. Instead of the usual quick fixes like cereal, toast, or a pastry, try building your breakfast around protein-rich choices like scrambled eggs with veggies, a protein smoothie with nut butter and greens, or a bowl of Greek yogurt topped with berries and seeds. These options not only deliver a solid dose of protein but also include other nutrients like healthy fats and fiber, which help keep you full and satisfied for longer.

A protein-packed breakfast also stabilizes your blood sugar, which means you’re less likely to hit that mid-morning slump where cravings kick in. When you prioritize protein in the morning, your body has the building blocks it needs to support muscle repair, mental clarity, and sustained energy. Plus, research suggests that eating more protein early in the day can help control appetite and reduce overall calorie intake—making it an easy win for your wellness goals. Starting with a protein-focused breakfast is one of the simplest habits that can make a big difference in how you feel and perform throughout the day.

Use Protein-Boosting Toppings and Add-Ins

An easy way to increase your daily protein intake is by adding protein-rich toppings and mix-ins to your meals and snacks. Think of sprinkling chia seeds, hemp hearts, or nuts over your yogurt, salads, and smoothies. You can also add a scoop of cottage cheese or a dollop of Greek yogurt to dishes like baked potatoes, soups, or even pasta for an extra protein boost. These small additions may seem minor, but they can add up quickly to help you reach your protein goals without needing to change your entire meal.

Protein-boosting toppings and add-ins are incredibly versatile and can be used in sweet or savory dishes alike, giving you more freedom to enjoy a variety of flavors while supporting your health goals. These ingredients are not only high in protein but also provide essential vitamins, minerals, and healthy fats, making them a win-win for both taste and nutrition. By making these small tweaks to your meals, you’re getting more protein in a way that feels effortless and enjoyable.

Final Thoughts

Adding more protein to your diet doesn’t have to be a chore or a complete overhaul of what you’re already eating. Small, intentional changes—like incorporating protein powder, choosing high-protein snacks, enhancing your meals with protein-rich ingredients, starting your day with a protein-focused breakfast, and using toppings and add-ins—can make a big difference. These simple adjustments can help you stay full longer, support muscle growth, and keep your energy stable throughout the day.

Whether you’re looking to improve your fitness, manage cravings, or just feel more balanced, increasing your protein intake is a smart and achievable goal. So, try out a few of these tips, see what works best for you, and enjoy the benefits of a diet that’s rich in this essential nutrient.

5 Best Supplements To Boost Testosterone

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5 Best Supplements To Boost Testosterone

As a guy in my 40s, I’ve definitely noticed some changes over the years—energy dips, slower recovery from workouts, and let’s not even get started on motivation. It wasn’t until I started researching testosterone that I realized just how much this hormone plays a role in how we feel and perform every day. If you’ve been wondering how to naturally support your T levels, you’re not alone. After trying a variety of supplements and doing my own experimenting, I’ve found a handful that made a noticeable difference for me.

In this article, I’m going to break down the top five supplements I’ve personally used to help boost my testosterone levels. For some of these supplements, I take Momentous supplements as I trust them, and they are partnered with Huberman Lab. You can use our code ‘brainflow’ for 15% off at checkout with Momentous. If you don’t want to pay a premium for Momentous, I also link a cheaper alternative on Amazon, which works just as well. This article contains no fluff, just real-world results and insights. Let’s dive in!

1. Vitamin D

Vitamin D is one of the most underrated supplements when it comes to boosting testosterone levels. While most people associate it with bone health, it plays a critical role in hormone production, including testosterone. It’s actually a prohormone, meaning your body uses it to create and regulate hormones, and testosterone is no exception.

I first started supplementing with Vitamin D after reading how common deficiencies are, especially for those of us who spend a lot of time indoors or live in colder climates (hello, Colorado winters!). After just a few weeks of taking it, I noticed a subtle but steady improvement in my energy levels, particularly during workouts. There’s even research backing this up—one study found that men who supplemented with Vitamin D had higher levels of free testosterone compared to those who didn’t.

For my daily dose, I’ve been using Momentous Vitamin D after hearing it recommended on the Huberman Lab podcast. It’s a high-quality product that’s easy to incorporate into your routine. If you’re looking to try it out, you can use my code BRAINFLOW for 15% off on the Momentous website. Whether you’re low on Vitamin D or just looking to optimize your testosterone naturally, this is a great supplement to consider. For a cheaper alternative, you can get NatureWise Vitamin D on Amazon for just $14.

RELATED READING: Harvard Scientist David Sinclair Reveals His Anti-Aging Supplement Stack

2. Zinc

Zinc is another powerhouse when it comes to supporting testosterone levels, and it’s one of the most important minerals for men’s overall hormone health. Zinc plays a crucial role in regulating testosterone production, and being deficient in it can lead to lower testosterone levels. In fact, research has shown that men who are low in zinc can experience a significant dip in testosterone, while supplementing with it can help restore those levels.

I started incorporating zinc into my routine when I noticed that my diet wasn’t giving me enough of this key mineral. The difference was subtle but noticeable—I had better energy, fewer sluggish afternoons, and I felt more “on” during workouts. Plus, it helped keep my immune system strong, which is always a bonus when you’re trying to stay consistent with your training.

If you’re thinking of adding zinc to your stack, make sure you’re not already getting enough through your diet. Foods like red meat, shellfish, and pumpkin seeds are rich in zinc, but if you’re not regularly eating these, a supplement can be a simple and effective solution. Just be careful not to overdo it, as too much zinc can interfere with other minerals like copper. Stick to a moderate daily dose—usually around 30 mg is recommended. I take Momentous Zinc, but I have also taken Double Wood Zinc Picolinate (You can get almost a year’s supply for just $16 on Amazon.

3. Tongkat Ali

Tongkat Ali, also known as Eurycoma longifolia, has been gaining a lot of attention recently for its potential to boost testosterone naturally. This powerful herb has been used for centuries in traditional medicine, but its benefits for modern men—particularly in the realm of testosterone support—are hard to ignore. Studies have shown that Tongkat Ali can help increase free testosterone levels while also improving mood, reducing stress, and enhancing libido.

One of the reasons I decided to try Tongkat Ali was after hearing Andrew Huberman talk about it on his podcast. Huberman himself reported noticeable benefits, particularly with increased testosterone levels and improved vitality, when he took it. That endorsement piqued my curiosity, and I can say that after adding it to my routine, I felt an uplift in energy and overall drive, especially in the gym.

What I really liked about Tongkat Ali is that it doesn’t just give you a temporary boost—it works by helping your body optimize its natural testosterone production over time. For me, this meant more consistent energy throughout the day, better workouts, and an overall sense of balance. If you’re looking to enhance your testosterone levels naturally, this is definitely one to try. As with most of my supplements, I trust Andrew Huberman’s Momentous Tongkat Ali. As for a cheaper alternative, I recommend Double Wood Tongkat Ali Extract on Amazon.

RELATED READING: Andrew Huberman’s Complete Daily Supplement Stack

4. Fadogia Agrestis

Fadogia Agrestis is another herb that has become popular in recent years for its potential to support testosterone levels and enhance overall male vitality. Originally used in traditional African medicine, Fadogia has shown promising results in animal studies, where it was found to increase testosterone production and improve sexual health. While human studies are still limited, the anecdotal evidence—especially from people like Andrew Huberman—has been compelling enough for me to give it a try.

When I first heard about Fadogia Agrestis on the Huberman Lab podcast, I was intrigued. Huberman shared that he combined it with Tongkat Ali to see notable benefits in terms of testosterone levels, strength, and sexual health. After adding it to my own supplement routine, I noticed a boost in energy and motivation, especially when it came to training. It felt like the missing piece to complement my other testosterone-boosting supplements.

One thing to keep in mind is that Fadogia Agrestis is still relatively new in the supplement world, and more research is needed to fully understand its long-term effects. That said, if you’re looking for a natural way to support testosterone production, this herb is worth exploring, especially when combined with Tongkat Ali for a synergistic effect. I’ve been taking Double Wood Fadogia Agrestis which I picked up for cheap on Amazon.

5. Ashwagandha

Ashwagandha is one of my favorite all-around supplements—not just for testosterone, but for overall stress management and well-being. This adaptogenic herb has been used in Ayurvedic medicine for thousands of years to help the body adapt to stress, and more recent studies have shown its ability to lower cortisol levels. Since cortisol and testosterone are inversely related, reducing stress can naturally help improve your testosterone levels.

Personally, I started using Ashwagandha during a particularly stressful period in my life, and I was amazed at how much calmer and more focused I felt after just a few weeks. But what really surprised me was the impact it had on my workouts and recovery. I had more stamina, felt less fatigued, and even noticed a slight boost in strength, all of which are key indicators of healthy testosterone levels.

Ashwagandha has also been shown in studies to directly improve testosterone levels in men, especially when taken regularly over time. If you’re looking for a natural, safe, and effective way to support your T levels while also managing stress, Ashwagandha is a no-brainer. I usually take it in the evening to help me wind down, but it’s flexible enough to be used at any time of day. You can pick up a 4-month supply of Ashwagandha on Amazon for just $9.

RELATED READING: 7 Powerful Foods to Boost Testosterone Fast

Final Thoughts

Boosting testosterone naturally doesn’t have to be complicated, and from my experience, the right combination of supplements can make a big difference. After experimenting with Vitamin D, Zinc, Tongkat Ali, Fadogia Agrestis, and Ashwagandha, I’ve noticed improvements in everything from energy and focus to strength and overall vitality. Each of these supplements works in its own way to support testosterone production, and when combined with a solid diet and workout routine, the effects can be even more pronounced.

Of course, everyone’s body is different, so it’s important to find what works best for you. If you’re looking to get started, I’d recommend incorporating these supplements gradually and paying attention to how your body responds. And as always, it’s a good idea to check with your healthcare provider before adding anything new to your routine.

Whether you’re in your 40s like me or just looking for a natural edge, these supplements have been game-changers for me, and I hope they can help you feel your best too.

The Power Duo: Benefits of Taking TMG Alongside NMN

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The Power Duo: Benefits of Taking TMG Alongside NMN

When I first stumbled upon David Sinclair’s work on longevity and anti-aging, I was immediately intrigued. His research has been groundbreaking, and like many of you, I’m always on the lookout for ways to support my health and well-being as I age. So, when I learned that Sinclair takes TMG (trimethylglycine) alongside NMN (nicotinamide mononucleotide), I had to dig deeper. After all, if it’s good enough for a world-renowned scientist, it’s definitely worth exploring!

I’ve been taking NMN for a while now, loving the energy boost and the way it supports my body at the cellular level. But when I discovered that Sinclair pairs it with TMG to protect against potential imbalances, I knew I had to give it a try. TMG isn’t just a sidekick; it plays a vital role in ensuring that all the benefits of NMN are optimized while keeping your body’s methylation processes in check. And let me tell you, the combination has been a game changer.

In this article, I’m excited to share why adding TMG to your NMN routine is such a smart move. We’ll dive into the science, chat about the benefits, and I’ll give you all the details you need to make an informed decision for your own health journey. So, grab a cup of tea (or maybe a green smoothie), and let’s talk about how this dynamic duo can help you age gracefully, just like the experts do!

What is TMG?

Trimethylglycine, or TMG, might sound like something straight out of a science lab, but it’s actually a naturally occurring compound that’s been quietly supporting our health for centuries. TMG is derived from the amino acid glycine and is sometimes referred to as betaine because it was first discovered in sugar beets. It’s a simple molecule with a powerful impact, especially when it comes to something called methylation—a crucial process in our bodies that’s involved in everything from detoxification to DNA repair.

Methylation is like the body’s housekeeping system, making sure everything runs smoothly and efficiently. TMG plays a key role by donating methyl groups, tiny but mighty chemical units, to support these essential processes. Without enough methyl donors like TMG, our bodies can struggle with a variety of issues, including elevated homocysteine levels, which have been linked to cardiovascular problems. But TMG does more than just support methylation; it also helps protect our cells, supports liver health, and even boosts energy levels.

In the world of supplements, TMG often flies under the radar, but it’s a true unsung hero, especially when paired with NMN. While NMN works its magic by boosting NAD+ levels and supporting cellular energy, TMG ensures that the increased demand for methyl groups is met, keeping everything balanced and your body running at its best. Whether you’re diving into the world of longevity like I did, or just looking to support your overall health, understanding what TMG is and how it works can open up a whole new world of wellness.

RELATED READING: Harvard Scientist David Sinclair’s Anti-Aging Supplement Stack

Why TMG and NMN Are A Match Made In Heaven

Pairing TMG with NMN is like giving your body a one-two punch in the fight against aging. When taken together, these supplements create a powerful synergy that enhances their individual benefits, making them far more effective than when taken alone. Let’s break down exactly why this combination is so beneficial and why it’s worth considering for anyone serious about longevity and overall health.

First and foremost, NMN is a superstar when it comes to boosting NAD+ levels, which are essential for cellular energy, DNA repair, and maintaining healthy metabolic function as we age. However, this increase in NAD+ can put extra demand on the body’s methylation processes, potentially leading to imbalances if not properly supported. This is where TMG comes in. By providing the necessary methyl groups, TMG helps ensure that your body’s methylation cycle stays in harmony, preventing the buildup of homocysteine, a harmful byproduct that can lead to cardiovascular issues.

Beyond supporting methylation, TMG also offers its own array of benefits that complement NMN. It’s been shown to protect DNA from damage, support liver function, and maintain cardiovascular health by reducing homocysteine levels. Together, TMG and NMN work to enhance cellular health, improve energy levels, and protect against the ravages of aging, making them a dynamic duo for anyone looking to support their longevity and well-being. By taking TMG alongside NMN, you’re not just enhancing the benefits of NMN; you’re giving your body the comprehensive support it needs to thrive.

RELATED READING: Andrew Huberman’s NMN & NR Protocol for Boosting NAD Levels

My Trusted Source for TMG and NMN

When it comes to supplements, especially ones as impactful as TMG and NMN, quality is everything. With so many options out there, it’s essential to choose products from a reputable source that you can trust. After doing my research and trying a few different brands, I’ve settled on one that consistently delivers high-quality supplements: Renue by Science.

Renue by Science is my go-to for both TMG and NMN because they prioritize purity, potency, and transparency. Their products are rigorously tested, ensuring that what’s on the label is exactly what you’re getting in each dose. I’ve been using Renue By Science Pure Powder NMN for a while now (you can read my review here) and recently added their TMG to my daily routine with great results. The combination has been fantastic, and I love knowing that I’m supporting my body with top-notch supplements.

If you’re considering adding TMG and NMN to your routine, I highly recommend checking out Renue by Science. They offer both in various forms, so you can find the one that best fits your needs. Plus, they’re a brand that truly understands the science behind longevity, which gives me even more confidence in their products. I take Renue’s TMG Methylation Essentials. Use code ‘brainflow’ at checkout for 10% off!

RELATED READING: 7 Essential Supplements for Longevity

Final Thoughts

When it comes to supporting your health and longevity, sometimes the simplest combinations can offer the most profound benefits. Taking TMG alongside NMN is one of those powerful, science-backed strategies that can help you optimize your body’s function as you age. By ensuring that your methylation processes stay balanced and efficient, TMG enhances the effectiveness of NMN, providing comprehensive support for cellular energy, DNA repair, and overall well-being.

As I’ve experienced firsthand, this combination has been a game changer in my health routine. It’s easy to incorporate, backed by solid research, and has helped me feel more energized and balanced. If you’re on a journey toward better health and longevity, adding TMG and NMN to your regimen could be a simple yet impactful step. I hope this guide has given you the insights you need to make informed decisions for your own wellness journey. Here’s to thriving as we age!

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