blueprint for peak energy, WIP more things will be added soon™
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 with two boost paths: bang-for-buck or peak performance (+ advanced)
covers most people's daily essentials for performance and longevity
treat this as a menu, not a mandate. adapt it to your own goals
this is built to support a whole-foods diet, not 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 |
|---|---|---|---|---|
| Instant 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 |
| Hydrolysed Whey Isolate | 30g | 60g | €2.25 | Protein: Ultra-fast absorbing 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, gut health, and digestion |
| 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, iron, 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, relaxation, and 300+ body processes |
| Taurine Powder | 1g | 2g | €0.04 | Health: Potent antioxidant for cardiovascular, eye, and cell health |
| TMG (Betaine) Powder | 1g | 2g | €0.13 | Longevity: Supports methylation, a critical process for DNA repair |
| 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 (from Salt) & a natural Iodine boost (from Kelp) |
| 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, only 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 |
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 | For immunity and hormone regulation, only if sun exposure is low | |
| Evovits Plus Multi | 1 capsule | €0.20 | Premium Bioavailable Micros: Superior forms plus Citicoline/CoQ10/K2 | |
| PERFORMANCE | Beta-Alanine | 4g | €0.09 | Increases muscular endurance by buffering acid |
| Creatine (Creapure) | 5g | €0.14 | Performance: Increases strength, power output, and cognitive function | |
| Beetroot Powder | 10g | €0.17 | Performance: Boosts nitric oxide for improved blood flow and stamina | |
| Fenugreek Extract (10:1) | 600mg | €0.08 | Hormonal Support: Supports testosterone levels and glucose metabolism | |
| C8 MCT Oil Powder | 20g | €0.80 | Ketogenic Fat: Fast-acting, non-carbohydrate brain and body fuel | |
| Chlorella Powder | 3g | €0.12 | Detox & Chlorophyll: Nutrient-dense algae that binds to heavy metals | |
| Spirulina Powder (Combo Pack) | 3g | €0.09 | Algae Protein & Phycocyanin: A complete protein with unique antioxidants | |
| Kale Powder | 5g | €0.16 | Nutrient Density: The king of greens for Vitamin K and glucosinolates | |
| Ubiquinol (Active CoQ10) | 100mg | €0.60 | Cellular Energy: The most bioavailable form of CoQ10 for ATP production | |
| 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 | Potent NGF Support: High-potency extract for maximal 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 | |
| HEALTH & LONGEVITY | Ashwagandha (KSM-66) | 2 capsules | €0.20 | Stress & Recovery: Manages cortisol for stress resilience and recovery |
| 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 |
note: The multivitamin may be redundant on days you consume two full base shakes, as the shakes already provide a solid micronutrient foundation
These are high-impact but high-cost compounds. Add them to the Peak Performance stack for a cutting-edge protocol.
| Category | Ingredient | Daily Dose | Daily Cost | Purpose |
|---|---|---|---|---|
| ADVANCED | 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 |