The 3.0 reformulation replaced fadogia with TestFactor — four placebo-controlled human trials behind it. Delivers 1,600 IU D3, 15mg zinc, tongkat ali, shilajit, DIM, and boron, all at meaningful doses, no proprietary blends. Fat-soluble actives require a fat-containing meal for proper absorption.

Stacks with Combat Tested for ~6,600 IU/day — the intake most studies require to push serum 25(OH)D into the 40–60 ng/mL optimal testosterone zone. Take together with Combat Tested and fat.

NSF Certified for Sport. Methylated B-vitamins (5-MTHF, methylcobalamin), no added sugar (3g removed from daily caloric load), no iron. A significant upgrade over the Olly gummy on every metric that matters during a cut.

First of two daily 5g doses. Splitting the 10g total minimizes GI distress. Why 10g? Brain creatine literature — not the muscle literature — supports this. Creatine has limited blood-brain-barrier permeability; studies showing 5–15% brain creatine increases and cognitive benefits during metabolic stress used 10–20g/day for several weeks. Muscle saturation tops out at 5g. You're targeting both.

810mg sodium, 400mg potassium, 50mg magnesium per scoop. On a 500-cal/day deficit with fasted cardio, electrolyte depletion is real and will tank your energy and performance. Non-negotiable daily scoop. Second scoop on training/heavy sweat days only.

Multi-source blend (whey concentrate + isolate + casein + egg) with digestive enzymes. 22g protein, fast and slow-release amino acids. 30–60 min before lifting.

Sip during sessions over 60 min or any cardio in heat. Skip on full rest days. This is the only context where the second daily scoop is justified.

Second 22g serving within 30–60 min post-training. Combined with food protein, this puts you at ~80g protein from the training session alone — well above the ~40g threshold for maximal MPS stimulation shown in the Witard et al. 2014 and Moore et al. 2009 dose-response studies.

Second 5g dose. Take with lunch or your post-workout shake — consistency of total daily intake matters more than exact timing.

Phospholipid-form omega-3s + astaxanthin antioxidant. Phospholipid bioavailability exceeds standard triglyceride fish oil by ~60% (Ulven et al. 2011). Dropped to label dose (2 caps) because 3 was above the studied dose, and the Nordic Naturals below handles the bulk EPA/DHA load.

2,150mg omega-3 per 2 softgels (1,125mg EPA + 875mg DHA). This hits the 2g+ EPA/DHA dose used in studies showing enhanced MPS, reduced DOMS, and protection of testosterone in resistance-trained men. IFOS 5-star rated. Take with dinner alongside krill oil.

The single most evidence-dense addition for your goals. KSM-66 at 600mg/day × 8+ weeks: meaningful serum cortisol reduction, modest testosterone increase, significant sleep quality improvement. 12-month safety study in 191 subjects showed no adverse effects on liver, kidney, or thyroid. Take with dinner.

Glycinate chelate is the best-studied form for sleep — multiple RCTs showing reduced sleep onset latency and improved sleep quality. Glycine itself has separate, modest sleep-promoting effects. Magnesium is also a required cofactor for testosterone synthesis. Read the label: you want 200mg elemental magnesium, not 200mg of the compound.

2025 systematic review of 13 RCTs: 200–450mg/day effective for sleep without grogginess. L-theanine promotes alpha-wave brain activity — calming, not sedating. Pairs cleanly with magnesium glycinate. Suntheanine is the patented, clinically studied form.