GPCR signaling inhibits mTORC1 via PKA phosphorylation of Raptor
Morning (with breakfast) Vitamin D3 (fat-soluble, needs food) Omega-3 fish oil (fat-soluble, needs food) Vitamin B12 (sublingual, can be taken anytime but morning supports energy) First fiber serving (with 8-12 oz water, at least 30 minutes before or after other supplements) Midday (with lunch or protein shake) Protein powder serving if needed Iron if supplementing (separate from calcium by 2+ hours) Creatine (timing is flexible, consistency matters more) First HMB dose (1 gram) Afternoon Second HMB dose (1 gram) Ginger extract if managing nausea Probiotic (can be taken anytime with food) Evening (with dinner) Magnesium glycinate (supports sleep quality) Calcium (separate from iron and magnesium by 2+ hours is ideal but not critical) Zinc (take with food to prevent stomach upset) Second protein serving if needed Third HMB dose (1 gram) Second fiber serving (with water) Curcumin if supplementing Key timing rules: Iron and calcium should not be taken at the same time
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Vessey MP, McPherson K, Villard-Mackintosh L, Yeates D
One caveat was that participants in the mB12/LDFA and BH4 studies had significantly worse markers of glutathione metabolism and chronic oxidative stress at baseline, respectively
In order to ensure the reproducibility of the results, it is necessary to control the operation of each step in the experimental process
