Foundations

Ideal Sea Salt

Dr. Murray

You sweat out more than water. Most men run high on sodium and low on potassium, and this flips that ratio without a sugary drink mix. In Phoenix heat this is not optional.

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Straight talk

A salt, not a candy stick pack. No sugar, no dyes, no 2 grams of cane sugar hiding on the back.

Where it fits

Part of these stacks

Iron and Qi, supported

Physical Excellence

For the man already doing the work: lifting heavy, standing in practice, and asking his body for more than it is used to giving.

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Core
$

Creatine Monohydrate

NOW Foods

Form
Unflavored micronized powder
Dose
5 g daily. Timing doesn't matter, consistency does

The most-studied sports supplement there is. Supports strength output, training volume, and cellular hydration. Cheap, boring, and it works.

Skip the loading phase. Skip anything labeled HCl at four times the price.

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Core
$

Vitamin D3 + K2

Sports Research

Form
Softgel, D3 5,000 IU with K2 MK-7
Dose
1 softgel with a meal containing fat

Most men who train indoors are low. Supports bone density, immune function, and normal testosterone production. K2 belongs in the same capsule, because it directs calcium where it should go.

Get a blood panel first. Dose to your labs, not to a bottle.

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Core
$

Magnesium Glycinate

NOW Foods

Form
Capsule, 200–400 mg elemental
Dose
200–400 mg, 60–90 minutes before bed

Involved in hundreds of enzymatic processes, including muscle relaxation and sleep quality. Glycinate is the form that absorbs without sending you to the bathroom.

Oxide is the cheap form. It is a laxative, not a supplement.

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