the formula for peak energy is simple
your highest excitement is the compass
be true to yourself and act on it with zero expectation
then the tapestry of your life will rearrange to support you
baseline DIY shake (carb / keto) with different boost paths: medicinal, bang-for-buck, peak performance & advanced
carb for classic glucose-fueled energy or keto to fuel a fat-burning state instead
covers most people's daily essentials for performance and longevity
focuses on ingredients that are well-established with strong evidence bases for safety and efficacy
treat this as a menu, not a mandate. adapt it to your own goals
primarily supports a whole-foods diet but could potentially fully replace it
trust your intuition; omit what isn't needed
ease in; the fiber load is significant
currently only 🇪🇺 & 🇨🇦 source linked, more soon™
| Ingredient | Dose (per shake) | Daily Dose | Daily Cost | Purpose |
|---|---|---|---|---|
| Oat Flour (unflavored) | 75g | 150g | €0.51 | Energy & Fiber: Source of complex carbs and heart-healthy beta-glucans |
| Palatinose (Isomaltulose) | 25g | 50g | €0.35 | Energy: Ultra-low GI carb for exceptionally stable, long-lasting energy |
| Whey Protein | 30g | 60g | €0.91 | Protein: Muscle repair and satiety |
| Chia Seeds (Ground) | 15g | 30g | €0.25 | Fats & Fiber: Essential Omega-3s to balance fats and support gut |
| Psyllium Husk | 1g | 2g | €0.04 | Soluble Fiber: Maximizes satiety and gut health |
| Nutritional Yeast | 2.5g | 5g | €0.13 | B-Vitamins: Natural source of B-vitamins and savory flavor |
| Spinach Powder | 5g | 10g | €0.12 | Micronutrients: Cost-effective source of Vitamin K and phytonutrients |
| Potassium Citrate Powder | 2g | 4g | €0.10 | Electrolyte: Crucial for nerve function, hydration, and blood pressure |
| Magnesium Glycinate Powder | 1g | 2g | €0.08 | Electrolyte: For muscle function and 300+ body processes |
| Taurine Powder | 1g | 2g | €0.04 | Health: Potent antioxidant for cardiovascular, eye, and cell health |
| Glycine Powder | 2.5g | 5g | €0.09 | Longevity: Improves sleep quality and supports joint/collagen synthesis |
| Inositol Powder | 750mg | 1.5g | €0.09 | Energy Metabolism: Supports efficient carb utilization for stable energy |
| Iodized Salt / Kelp Powder | A pinch / 250mg | 2 pinches / 500mg | €0.03 | Electrolyte: Sodium (Salt) & a natural Iodine boost (Kelp) |
| Total Daily Cost | €2.74 |
| Ingredient | Dose (per shake) | Daily Dose | Daily Cost | Purpose |
|---|---|---|---|---|
| C8 MCT Oil Powder | 15g | 30g | €1.20 | Ketogenic Energy: Fast-acting fat for rapid ketone production |
| Whole Egg Powder | 25g | 50g | €1.06 | Protein, Fats & Nutrients: Whole-food fats, protein, and vital choline |
| Coconut Flour | 20g | 40g | €0.28 | Fiber & Structure: Provides shake texture and prebiotic fiber |
| Whey Protein | 20g | 40g | €0.61 | Protein: Fast-acting protein for muscle repair and satiety |
| Chia Seeds (Ground) | 15g | 30g | €0.25 | Fats & Fiber: Essential Omega-3s to balance fats and support gut |
| Psyllium Husk | 1g | 2g | €0.04 | Soluble Fiber: Maximizes satiety and gut health |
| Nutritional Yeast | 2.5g | 5g | €0.13 | B-Vitamins: Natural source of B-vitamins and savory flavor |
| Spinach Powder | 5g | 10g | €0.12 | Micronutrients: Cost-effective source of Vitamin K and phytonutrients |
| Potassium Citrate Powder | 2g | 4g | €0.10 | Electrolyte: Crucial for nerve function, hydration, and blood pressure |
| Magnesium Glycinate Powder | 1g | 2g | €0.08 | Electrolyte: For muscle function and 300+ body processes |
| Taurine Powder | 1g | 2g | €0.04 | Health: Potent antioxidant for cardiovascular, eye, and cell health |
| Glycine Powder | 2.5g | 5g | €0.09 | Longevity: Improves sleep quality and supports joint/collagen synthesis |
| Iodized Salt / Kelp Powder | A pinch / 250mg | 2 pinches / 500mg | €0.03 | Electrolyte: Sodium (Salt) & a natural Iodine boost (Kelp) |
| Total Daily Cost | €4.03 |
The base shake uses Whey Protein Concentrate, but you can swap it to meet your specific goals
| Protein Type | Description & Best Use | Daily Cost (60g Protein) |
|---|---|---|
| Whey Protein Concentrate | The gold standard, fast, effective, great value, ideal post-workout | €0.91 |
| Hydrolysed Whey Isolate | The peak performer, ultra-fast absorption, virtually no lactose/fat | €2.53 |
| Egg White Powder | Pure protein, fat-free, excellent for cutting or those avoiding dairy/whey | €1.18 |
| Whole Egg Powder | Complete whole food, balanced protein & fats, plus nutrients like choline | €2.65 |
| Micellar Casein | The slow burn, keeps you full, great for meal replacement or before bed | €1.08 |
| Soy Protein Isolate | High-quality, cost-effective plant protein with a complete amino profile | €0.62 |
| Pea Protein Isolate | Versatile vegan option, hypoallergenic and mixes well | €0.70 |
| Brown Rice Protein | A solid plant-based choice, often blended with pea for a complete profile | €0.68 |
| Hemp Protein | Whole-food vegan option with fiber & omegas, earthy taste | €0.84 |
| Plant Protein + EAAs | The vegan performance hack, combines plant protein with EAAs to match whey's power | €1.76+ |
| Other Proteins | Explore other options like beef, vegan blends, etc | Varies |
tip: there's often untapped potential in a slightly higher protein intake
| Ingredient | Daily Dose (Total) | Daily Cost |
|---|---|---|
| Cocoa Powder | 10g (5g per shake) | €0.23 |
| Ceylon Cinnamon | 2g (1g per shake) | €0.05 |
tip: streamline daily prep by pre-portioning the dry shake ingredients for the week into reusable containers
Of the hundreds of health supplements available, these are high-impact, foundational choices for supporting overall vitality and recovery
| Ingredient | Daily Dose | Daily Cost | Purpose |
|---|---|---|---|
| Turmeric Extract (50:1) + BioPerine | 1 capsule | €0.25 | Anti-Inflammatory: Potent relief for exercise-induced inflammation and joint support |
| Ginger Root Extract (10:1) | 1 capsule | €0.09 | Digestion & Recovery: Aids nutrient absorption and reduces muscle soreness |
| Odourless Garlic Extract (100:1) | 1 capsule | €0.08 | Cardiovascular & Immune: Supports heart health and immune function |
| Berberine Complex | 1 capsule | €0.20 | Metabolic Optimizer: Enhances insulin sensitivity and glucose metabolism |
| Milk Thistle Extract (25:1) | 1 capsule | €0.08 | Liver Support: Protects and supports liver function and detoxification |
| Total Daily Cost | €0.70 | ||
| More | Health & Well-being Category |
note: this stack can be added to any of the other boost protocols for comprehensive benefits. simply add €0.70 to the daily total
| Category | Ingredient | Daily Dose | Daily Cost | Purpose |
|---|---|---|---|---|
| ESSENTIALS | Omega-3 Fish Oil | 2 softgels | €0.13 | Reduces inflammation, supports brain and heart health |
| Vitamin D3* | 3 drops | €0.06 | For immunity and hormone regulation note: only take if sun exposure is low | |
| Vitamin K2 (D3+K2) | 1 capsule | €0.07 | For bone health; synergistic with D3 and not in BfB multi | |
| EVOVITS Multi | 1 capsule | €0.07 | Fills all remaining trace mineral gaps (Zinc, Copper, etc) | |
| PERFORMANCE | Beta-Alanine | 4g | €0.09 | Increases muscular endurance by buffering acid |
| Creatine Monohydrate | 5g | €0.05 | Increases strength, power output, and cognitive function | |
| Beetroot Powder | 10g | €0.17 | Boosts nitric oxide for improved blood flow and stamina | |
| NOOTROPICS | ALCAR Powder | 1g | €0.06 | Boosts mitochondrial function for clean mental energy |
| L-Tyrosine Powder | 1g | €0.04 | Enhances focus, motivation, and stress resilience | |
| Lion's Mane (15:1 Extract) | 1 capsule | €0.14 | Supports long-term cognitive health via NGF | |
| Cordyceps (8:1 Extract) | 1 capsule | €0.10 | Increases energy, ATP production, and oxygen utilization | |
| HEALTH & LONGEVITY | N-Acetyl Cysteine | 600mg | €0.04 | Boosts master antioxidant glutathione for cellular protection |
| Ascorbic Acid (Vit C) | 1g | €0.02 | Synergistic antioxidant; aids collagen synthesis | |
| Reishi Extract | 2 capsules | €0.24 | Calms nervous system, improves sleep quality | |
| Astaxanthin | 1 softgel | €0.10 | A uniquely potent antioxidant for skin, eye, and cell health | |
| Total Daily Cost | €1.38 |
note: the multivitamin may be redundant on days you consume two full base shakes, as the shakes already provide a solid micronutrient foundation
| Category | Ingredient | Daily Dose | Daily Cost | Purpose |
|---|---|---|---|---|
| ESSENTIALS | High-Potency Fish Oil (TG form) | 2 softgels | €0.22 | Anti-Inflammatory: High-impact dose of pure EPA/DHA |
| Vitamin D3* | 3 drops | €0.06 | Immunity & Hormones: Regulates immunity note: only take if sun exposure is low | |
| Evovits Plus Multi | 1 capsule | €0.20 | Premium Micros: Superior forms plus Citicoline/CoQ10/K2 | |
| PERFORMANCE | Beta-Alanine | 4g | €0.09 | Muscular Endurance: Increases endurance by buffering acid |
| Creatine (Creapure) | 5g | €0.14 | Strength & Cognition: Gold standard for power and brain function | |
| Beetroot Powder | 10g | €0.17 | Blood Flow: Boosts nitric oxide for improved stamina | |
| L-Citrulline Malate 2:1 | 8g | €0.19 | Ultimate NO Boost: Synergizes with beetroot to maximize blood flow | |
| Fenugreek Extract (10:1) | 600mg | €0.08 | Hormonal Support: Supports testosterone & glucose metabolism | |
| C8 MCT Oil Powder* | 20g | €0.80 | Ketogenic Fuel: Fast-acting brain/body fuel note: if keto shake skip adding extra | |
| Chlorella Powder | 3g | €0.12 | Detox & Chlorophyll: Nutrient-dense algae, binds to heavy metals | |
| Spirulina Powder (Combo Pack) | 3g | €0.09 | Algae Protein: A complete protein with unique antioxidants | |
| Kale Powder | 5g | €0.16 | Nutrient Density: King of greens for Vitamin K and glucosinolates | |
| Ubiquinol (Active CoQ10) | 100mg | €0.60 | Cellular Energy: Bioavailable CoQ10 for ATP production | |
| NOOTROPICS | ALCAR Powder | 1g | €0.06 | Mental Energy: Boosts mitochondrial function for clean focus |
| L-Tyrosine Powder | 1g | €0.04 | Focus & Motivation: Enhances drive and stress resilience | |
| Lion's Mane (15:1 Extract) | 1 capsule | €0.14 | Potent NGF Support: High-potency extract for cognitive benefit | |
| Cordyceps (8:1 CS-4 Extract) | 1 capsule | €0.10 | Potent ATP Support: High-potency extract for maximal energy | |
| Uridine Monophosphate | 250mg | €0.30 | Synaptic Plasticity: Synergizes with Choline/DHA for brain health | |
| CDP-Choline (Citicoline) | 250mg | €0.22 | Cognitive Foundation: Essential for neurotransmitter synthesis | |
| HEALTH & LONGEVITY | Ashwagandha (KSM-66) | 2 capsules | €0.20 | Stress & Recovery: Manages cortisol for stress resilience |
| N-Acetyl Cysteine | 600mg | €0.04 | Master Antioxidant: Boosts glutathione for cell protection | |
| Ascorbic Acid (Vit C) | 1g | €0.02 | Antioxidant Synergy: Aids collagen synthesis | |
| Hydrolyzed Collagen | 10g | €0.24 | Structural Integrity: Provides key amino acids for joint, skin, and tissue repair | |
| Hyaluronic Acid | 2 capsules | €0.24 | Joint Lubrication: Works with collagen to hydrate and support connective tissues | |
| Reishi Extract | 2 capsules | €0.24 | Nervous System Calm: Calms system and improves sleep quality | |
| Astaxanthin | 1 softgel | €0.10 | Potent Antioxidant: For skin, eye, and cellular health | |
| Total Daily Cost | €4.86 |
note: upgrading to hydrolysed whey isolate adds +€1.62 to the daily total
note: the multivitamin may be redundant on days with two full shakes
High-impact but high-cost &/ niche compounds. Add them to the Peak Performance stack for a cutting-edge protocol
| Ingredient | Daily Dose | Daily Cost | Purpose |
|---|---|---|---|
| CDP-Choline (Cognizin) | 500mg (2 caps) | €0.62 | Premium Nootropic: High-purity choline for peak cognition |
| Shilajit (Purified) | 250mg | €0.50 | Energy & Nutrient Driver: Enhances CoQ10 function and mineral absorption |
| NMN (Nicotinamide Mononucleotide) | 500mg | €1.50 | NAD+ Precursor: A cutting-edge compound for cellular aging support |
| TMG (Betaine) Powder | 2g | €0.13 | Methylation Support: Critical for supporting the NMN pathway and DNA repair |
| Pycnogenol (Maritime Pine Bark) | 100mg | €1.13 | Elite Antioxidant: Premium extract for circulation & health |
| Sulforaphane (from Sulfodyne®) | 1 capsule | €1.00 | Cellular Guardian: Activates the body's own master antioxidant defenses |
| Total Daily Cost | €4.88 |
| Protocol | Base Shake Only | + Bang-for-Buck | + Peak Performance | + Advanced |
|---|---|---|---|---|
| Carb | €2.74 | €4.12 | €7.60 | €12.48 |
| Keto | €4.03 | €5.41 | €8.89 | €13.77 |
note: adding the medicinal stack to any tier increases the daily total by €0.70
upgrading to hydrolysed whey isolate adds +€1.62 to the daily total
notes
go big; larger bags are cheaper long-term
hunt for deals; black friday & other sales are your best friend for stocking up
swap smart; ground flax for example can be a great budget substitute for chia seeds
cycling nootropics and adaptogens like ashwagandha (e.g., 4-6 weeks on, 1-2 weeks off) may help avoid downregulation
you might benefit from cycling other supplements too