The Foundation of Performance: My Top 5 Daily Supplements

In the world of fitness, we love to talk about the "sexy" stuff—the heavy lifts, the latest training blocks, and the PRs. But if you've been around my coaching long enough, you know that performance isn't built just by what happens in the gym. It is built on a foundation of recovery, gut health, and consistent, daily optimization.

I get asked constantly about what I take to stay fueled, recovered, and ready for my next training session. While supplements should never replace a whole-food-based, high-protein nutrition plan, they are the secret weapon that fills in the gaps.

Here is my personal "go-to" list and why each one earns a spot in my daily routine.

1. The Multivitamin: Your Daily Insurance Policy

Think of your multivitamin as your baseline nutrient coverage. Even with the cleanest diet, it can be difficult to hit 100% of your micronutrient needs every single day—especially when you are training hard, recovering from travel, or managing a busy micro-bakery schedule. A high-quality multivitamin ensures your body has the raw materials it needs to support energy metabolism and cellular function.

2. Probiotics: Gut Health is Immune Health

Everything starts in the gut. If your digestion is off, your nutrient absorption is likely compromised. I prioritize a high-quality probiotic because it keeps my gut microbiome balanced, which directly correlates to a stronger immune system. When you are pushing your body to its limits through progressive overload, you cannot afford to have your recovery stalled by poor gut health.

3. L-Glutamine: The Recovery Specialist

L-Glutamine is my go-to for gut lining support and overall recovery. During intense training cycles—like the 6-week blocks we run at the gym—your body is under significant systemic stress. Glutamine plays a critical role in gut integrity and helps mitigate the catabolic effect of intense physical activity, ensuring your body stays in a state of repair rather than breakdown.

4. Fish Oil: Managing the Inflammation Load

If you are lifting heavy and constantly striving for that next level of strength, your body is dealing with inflammation daily. Fish oil (rich in Omega-3 fatty acids) is non-negotiable for me. It is one of the most effective tools for systemic inflammation management. By keeping inflammation in check, I can maintain higher training volumes and recover faster between those heavy deadlift and squat sessions.

5. Moon Brew: The Secret to Deep Sleep

I’ve recently added Moon Brew to my nightly routine, and it has been an absolute game-changer for my recovery protocols. We know that growth happens while we sleep, not while we lift. Moon Brew has helped me improve my sleep hygiene, leading to deeper, more restorative rest. When my sleep is optimized, my performance in the gym the next day is noticeably sharper.

The Bottom Line

Supplements are exactly what the name implies: supplementary. They are the icing on the cake. My success in maintaining my weight loss and performance over the last 16 years has come from prioritizing whole foods, consistent training, and disciplined recovery first.

These five items are simply the tools I use to keep my foundation rock-solid.

What does your current daily stack look like? Are you focusing on the basics, or is it time to optimize your recovery game?

Do you have questions about how these might fit into your specific nutritional profile? Send me a message or ask me at your next session!