IVERLEAGUE HEALTH DOC

Big Stuffs:
- I sleep 7 to 9 hours every night; almost always 8.
- I moisturize either once or twice a day (time permitting) with Cetaphil-branded moisturizer, exfoliate with Cetaphil-branded exfoliating cleanse in the shower, and apply Tretinoin 0.05% on my face and any problem areas on the skin anywhere on my body.
- Occasionally use steroid creams for eczema.
- Full-body red light therapy 1-4 times a week.
- I ONLY take cold showers, sometimes a little lukewarm. I ONLY wash my face with cold water.
- lip balm lip balm lip balm
- Lumify drops to combat chronic eye redness.
- Appx. 38g of fiber daily.
- Appx. 160g of protein daily.
- I use a blue light filter on my phone & PC starting around one hour before I go to bed (usually around midnight-1 AM)
- I use tea tree oil shampoo and conditioner daily (occasionally switch to shampoo every other day depending on season; oily scalp means more shampooing than most ppl need tho)
- Brush & floss twice a day; presently use arm&hammer, considering switching to something gentler.
- Trim & Shave using Bumzzy 2.0.
- I do not eat after 8 PM (occasionally may make an exception for less than 150 calories).
- I avoid processed sugar in large quantities and like to track my micro and macronutrients using the app Cronometer. I tend to prefer eating whole and raw foods when possible. Most of my food is meal prepped ahead of time.
- WILDE Protein Chips, Barebell Protein Bars, Oikos Protein Drinks, Health-Ade Kombucha, Factor Meals, Chef Woo Ramen, pomegranate arils, greek and kalamata olives, and cosmic crisp apples are goated snacks

My current stack:
- 1200mg of lecithin [Liver health, fat metabolism, choline for cell membranes & nerves function, erectile nerve signaling, healthy seminal fluid]
- 1000mg of bromelain [ Anti-inflammatory for digestion and muscle soreness reduction, improved blood flow and enhanced stamina, secondary sexual benefits]
- 30mg of zinc [Supports immune function, hormone production, recovery, testosterone, sperm production]
- 3mg of copper [Offsets zinc, supports red blood cells, collagen, and antioxidant activity, helps maintain vascular and connective tissue]
- 5000iu vitamin d3 + k2 [Supports hormone balance, immune health, bone strength, higher testosterone and libido, improved EQ, improved vascular health]
- 6000mg of l-citrulline [Boosts nitric oxide for circulation and exercise performance, blood flow]
- 400mg magnesium glycinate [Muscle relaxation, sleep, stress reduction, testosterone, reduced cortisol]
- 200mg pygeum [Prostate and urinary tract health]
- 5g creatine monohydrate (Gummies) [Boosts strength, muscle mass, energy, longevity, cognition, vitality, libido]
- 150mcg selenium [Antioxidant, thyroid support, cellular protection, sperm motility & fertility, testosterone synthesis]
- 6mg boron [Joint health, cognition, hormone activity, raises free testosterone]
- 1000mg vitamin C [Antioxidant supporting immunity and collagen production, vascular health, prevents oxidative damage]
- 1000mg taurine [Regulates electrolytes, supports heart health, improves endurance, nitric oxide, stamina]
- 12.7mg vitamin B2 [Energy metabolism and red blood cell formation, hormone health]
- 100mg thiamin/B1 [Nervous system and metabolism support, EQ]
- 16.7mg B6 [Regulates neurotransmitters and metabolic processes, testosterone and dopamine production]
- 667mcg DFE Folate [DNA synthesis and heart health support, homocysteine reduction, improved blood flow & vascularity]
- 400mcg B12 [Red blood cell formation and nerve function, energy, vitality]
- 400mcg biotin [Hair, skin, nails, nutrient metabolism support]
- 100mg panthothenic acid [Adrenal function, energy, hormone synthesis, stress resilience, hormonal balance]
- 1500mg EPA + DHA Omega-3 fish oil [Treats inflammation, supports cardiovascular and brain health, improved dopamine]
- 6000mg of collagen [Skin, joint, and connective tissue health, pelvic floor support]

Cardio:
- Stairmaster 20-30 mins/day (5-6 days/week)
- Elliptical 20-30 mins/day (5-6 days/week)
- 2 mile outdoor walk daily

full gym plan comin soon