TIME TO COOK
HEALTH

You crossed the thirty-year line. The "natural" safety margin is depleted. This is not a store, nothing is sold here. This is a personal chemical notebook with dosages and intake schemes — so you don't fall apart and don't forget how your body works.

Open Formulas

Laboratory Rules

  • Pure chemistry: Only tested substances, no magic and shamanism.
  • No sales: Buy wherever you want, I don't get paid for it. Golden rule: look for third-party tested.
  • Reminder: Forgot how many grams to pour or whether you can drink it on an empty stomach? Come here, I wrote everything down.

Substances Catalog

131.1 Cr Creatine

Creatine Monohydrate

Fuel for cells. Works not only for bodybuilders, but also for your tired brain.

  • Effect: Retains water in muscles, increases strength, powerfully boosts mental endurance.
  • Dosage: 5 g per day (forget the «loading phase», it was invented by marketers).
  • How to take: In the morning or after a workout. Important: drink it with a glass or two of water or juice.
  • Course: On an ongoing basis. No need to stop taking it.
"Creatine supplementation improves memory and reasoning in vegetarians and the elderly." – Rae et al.
334.2 Nm NMN

Nicotinamide Mononucleotide

Renews the mileage of your mitochondria. The body remembers what it's like to have energy without three cups of coffee.

  • Effect: NAD+ boost. Clarity of thoughts, deep sleep, 'youth' effect at the cellular level.
  • Dosage: 250 – 500 mg per day.
  • How to take: Strictly in the morning on an empty stomach. Ideally — sublingual (under the tongue), until dissolved.
  • Course: Works in the long run (months, years). Some do weekend pauses.
"NMN supplementation enhances NAD+ biosynthesis and mitigates aging-associated physiological decline." – Mills et al.
Lv.99 Lg Lion's Mane

Lion's Mane Mushroom

Blows the 'fog' out of your head. Neurogenesis and a slight antidepressant vibe.

  • Effect: Stimulates the growth of new neural connections (NGF). Better memory, focus and mood.
  • Dosage: 500 – 1000 mg of extract per day.
  • How to take: In the first half of the day, ideally mixed with morning coffee.
  • Course: Drink for 2-3 months, rest for 1 month.
"Hericium erinaceus improves mild cognitive impairment, presumably acting via NGF synthesis." – Mori et al.
456.4 Gc Joints

Glucosamine and Chondroitin

WD-40 for your knees and lower back. Lubricates joints, relieves morning inflammation.

  • Effect: Protection and restoration of cartilage tissue. Minus crunch and pain after a bad sleep.
  • Dosage: 1500 mg glucosamine + 1200 mg chondroitin per day.
  • How to take: With food. Better split this dose into two intakes throughout the day.
  • Course: At least 3-6 months for a lasting effect (accumulates very slowly).
"Glucosamine and chondroitin alone or in combination block progression of osteoarthritis." – Clegg et al.

Laboratory FAQ

Are you a doctor? Can I drink all this without permission?
I am just an experienced user. This is a checklist of standard supplements. If you have chronic diseases or doubts — take tests and go to a therapist. Basic biochemistry doesn't hurt anyone.
Why can't I buy everything in 1 pill (multivitamins)?
Because the actual dosage of active substances won't fit into one capsule. 5 grams of creatine is a teaspoon of powder. Complex 'super-pills' usually contain tiny, unworkable doses.
Where to buy all this?
On iHerb or in specialized sports nutrition stores. Choose brands that do independent testing (third-party tested).