Master Micronutrient & Longevity Guides
Step-by-step biological frameworks designed to structure your daily nutrient intake, timing cofactors, and hormonal homeostasis.
The Male Micronutrient Architecture Blueprint
A comprehensive overview of foundational vitamins, trace elements, and fatty acids required to prevent subclinical deficiencies in men aged 20 to 65.
Vitamin D3 (3,000-4,000 IU) + K2 MK-7 (100 mcg) + CoQ10 (100 mg) with whole eggs or avocado for maximum micellar absorption.
Zinc Bisglycinate (20 mg) + Ultra-Pure Omega-3 (1,200 mg EPA/DHA) taken alongside whole-food protein at lunch.
Magnesium Bisglycinate (350 mg) + Ashwagandha KSM-66 (300-600 mg) ingested 45 minutes prior to delta sleep.
The Male Endocrine & Leydig Cell Protocol
Evidence-based nutritional levers that regulate luteinizing hormone (LH) receptor sensitivity, reduce excessive aromatase activity, and optimize bioavailable free testosterone.
Core Clinical Recommendations:
- Elemental Boron Cycling: 6 mg elemental Boron daily taken for 2 weeks followed by 1 week off to reduce Sex Hormone-Binding Globulin (SHBG).
- Avoid Mineral Depletions: Prolonged sweat loss during heavy training depletes 1.5 — 2.5 mg of elemental zinc per hour; replenish with chelated bisglycinate.