RP&D Overview
This is a structured daily system organized by:
- Brain signal quality
- Electrolyte timing
- Tissue repair
- Lipid & liver protection
- Methylation stability
- NAD⁺ / mitochondrial support
- Gut and connective tissue integrity
This is not medical advice.
This is a timing and structure map.
SECTION 1 — DAILY TIMING STRUCTURE
🌅 Step 0 — Immediately Upon Waking
1 plain glass of water (12–16 oz)
→ Rehydrates after sleep
→ Sets baseline plasma volume
Optional if training early:
500–1,000 mg elemental sodium
🌅 Step 1 — Morning (Fasted Lane)
Take before food.
NAD⁺ Support
NMN (250–500 mg)
→ NAD⁺ precursor
→ Best fasted
PQQ Disodium (10–20 mg)
→ Mitochondrial signaling
→ Fasted or water only
Dopaminergic / Cholinergic Lane
L-Tyrosine (500–1,500 mg)
→ Dopamine support
→ Best fasted or low-protein
Alpha-GPC (300–600 mg)
→ Acetylcholine precision
Huperzine A (50–100 mcg)
→ Preserves acetylcholine
Morning Electrolytes
Sodium (1–2 g elemental across AM + pre-workout)
Potassium (300–600 mg)
🍳 Step 2 — First Meal (With Fats)
Take with dietary fats.
Fish Oil (2–4 g EPA/DHA)
→ Lipid & inflammation support
CoQ10 (100–200 mg)
→ Cardiac + mitochondrial support
Vitamin D3 + K2
→ Hormonal & bone support
Pterostilbene (50–150 mg)
→ SIRT pathway support
→ Requires fats
Curcumin (500–1,000 mg bioavailable)
→ Inflammation control
Citrus Bergamot (500 mg)
→ Lipid support
Selenium (100–200 mcg)
→ Redox buffering
Methylation Support (With First Meal)
Methylated B12
Methylfolate
TMG (500–1,000 mg)
Cholinergic Sustainability
CDP-Choline (250–500 mg)
→ Slower cholinergic support
→ Best with meal (not required pre-workout)
🏋️ Step 3 — Pre-Workout (45–60 Minutes Before Training)
L-Citrulline Malate (6–8 g)
→ Blood flow
Beta-Alanine (3.2–6.4 g split daily)
Remaining Sodium (to reach daily 4–7 g total)
Optional:
Taurine (1–2 g)
→ Cellular hydration + cardiac rhythm support
Connective Tissue Support
Collagen (10–20 g)
Vitamin C (500 mg)
→ Best 30–60 min before training
💪 Post-Training or Midday
L-Glutamine (5–10 g)
→ Gut lining support
→ Immune recovery
→ Nitrogen balance
Best taken:
- Post-workout
or - Between meals
Can be taken with carbs.
🌙 Step 4 — Night (Recovery Gate)
Magnesium Glycinate (300–400 mg)
→ Nervous system downshift
Glycine (3–5 g)
→ Sleep + connective tissue support
L-Theanine (100–200 mg)
→ Calm sympathetic tone
Taurine (1–2 g if not taken earlier)
→ Cardiac stability + recovery
Optional:
L-Glutamine (additional 5 g if gut support needed)
Optional:
Ashwagandha (if tolerated)
ELECTROLYTE DAILY TARGETS
Training Day Sodium: 4–7 g elemental
Supplemental Potassium: 1–2 g total
Magnesium: 300–400 mg nightly
Potassium should never exceed sodium.
CARB / FAT / FASTED GUIDE
| Compound | Fasted | With Carbs | With Fats | |----------|--------|------------|-----------| | NMN | Yes | Not required | No | | PQQ | Yes | No | No | | Pterostilbene | No | No | Yes | | CoQ10 | No | No | Yes | | Fish Oil | No | No | Yes | | Alpha-GPC | Yes preferred | Light carbs ok | No | | Tyrosine | Yes preferred | Avoid high protein | No | | Creatine | Flexible | Yes helpful | No | | Glutamine | Flexible | Yes ok | No |
Protocol V Thesis
Signal → Volume → Recovery → Protection → Mitochondria → Gut Integrity
If it increases sensation but decreases performance, it does not belong.