Pablo
Tracking my own protocol in the open — the stack, the bloodwork behind it, and the experiments that did and didn't work. Self-reported, dates and all.
@pablo · Lisbon, Portugal · 16 current · 6 stopped · 13 markers tracked
Magnesium bisglycinate + apigenin before bed, unchanged since March 2024. The apigenin quiets a racing mind; sleep is generally better with the magnesium.
#sleep #magnesium #apigenin
- Multivitamin · Performance Labs2 capsulesBreakfast · since 2024-03-01
- Omega 3 Fish Oil · Omegor2000 mg (2 caps)Breakfast · since 2026-05-18
- Vitamin D3 + K2 · Futurebiotics5000IU+90mcg (1 cap)Breakfast · since 2024-03-01
- Creatine Monohydrate · HSN (Creapure)5-10 gShake · since 2024-03-01
- TMG · NOW2 g (2 caps)Wake up+Breakfast · since 2025-11-11
- Methyl B-12 · NOW1 mg dailyBreakfast · since 2026-01-20
- Astaxanthin · NOW10 mgBreakfast · since 2026-05-18
- Magnesium Bisglycinate · KAL350 mg (4 caps)Before Bed · since 2024-03-01
- Selenium100 mcgdaily · since 2026-01-20
- Boron · Swanson → NOW Citrate3 mg citrate (AM)Bed+Breakfast · since 2025-12-12
- Apigenin · Swanson50 mgBefore Bed · since 2024-03-01
- Collagen · Vital Proteins20 g (2 scoops)Breakfast/Pre-WO · since 2024-03-01
- Vitamin C500 mgsince 2025-11-04
- Methylfolate1 cap (EOD)since 2026-01-22
- Cortisol Manager2 capsBefore Bed · since 2026-01-30
- Sauna15–20 min1–2×/week · after training · since 2025-06-01
- Amla · Organic Indiauntil 2026-01-15
- Hyaluronic Acid + MSM · NOWuntil 2026-07-05[stopped: simplifying]
- Saffron · NOWuntil 2025-06-26
- Akkermansiauntil 2025-10-19
- Rhodiolauntil 2025-11-02
- Beta-Alanineuntil 2026-01-10
2026-01-20 — 2026-03-12
Years of brazil nuts held selenium at ~110. A 100 mcg supplement every other day should at least match that — it didn't (101, then 92). Daily should.
92 → 113, the best reading in the series. The honest surprise was the EOD phase: it did WORSE than the nuts it replaced.
- TMG 2 g, round two — does it hold?[running]
since 2025-11-11
Round one dropped homocysteine but it drifted back after stopping. Double the dose, keep it running — does it stay down?
So far: 8.09 before → 7.29 (Dec) → then an unexplained 11.48 (Mar) → 9.89 (Apr). Not concludable yet — the March spike is the open question.
- Selenium every other day (after years of brazil nuts)[made it worse]
2025-08-09 — 2026-01-20
Years of brazil nuts held selenium at ~110 — okay, but not rising. A 100 mcg supplement every other day should at least match the nuts, probably beat them.
It went backwards: 111 (nuts baseline) → 101 → 92. Every-other-day did worse than the food it replaced. Switching to daily fixed it — that's its own experiment.
- TMG 1 g for homocysteine[helped]
2025-06-16 — 2025-07-10
Homocysteine had sat around 10 for two draws; TMG (betaine) should bring it down.
10.76 → 7.42 in about six weeks. Confounder I can't remove: methyl B-12 (1 mg daily) started four days into the run. Off TMG it drifted back to 8.09 by October — which is why round two exists.
- Vitamin D: repletion at 5000 IU[helped]
2024-03-01 — 2025-06-05
25-OH vitamin D was 26.5 — properly low. A single daily D3+K2 cap should replete it without a loading phase.
26.5 → 45.2 (first month) → 63.3 → 71.4. Concluded at the 71.4 draw: repleted. The same dose turned out to be the maintenance dose — 69.7 and 66.0 on later draws with nothing changed.
- Tennis elbow — no sports, gym volume up2026-02-01
- Travelling — eating out, diet off, short sleep2026-01-01 — 2026-03-10