What works for me

EPL- INFORMATION FOR YOUR BUILDING SOUL

Foundational Nutritional Protocol – RBW Method

I recommend a foundational stack built around Beef Liver, Sardines, and Eggs—three of the most nutrient-dense foods available. This trio covers critical fat-soluble vitamins, essential fatty acids, choline, bioavailable protein, and key trace minerals.

To complement this, I strongly recommend the following core supplements:

Magnesium – for neuromuscular and metabolic function

Vitamin C (5–10g daily) – supporting collagen, immunity, and detox pathways

Boron – vital for hormonal balance and bone health

This combination alone forms the basis of what I consider a Very Low-Calorie Diet (VLCD) or can be deployed as a Carnivore Stacking Diet—a nutritional anchor from which nearly any protocol can be built.

Even if you're experimenting with carbohydrate- or sugar-centric approaches (such as Dr. Kempner’s Rice and Refined Sugar Diet), starting your day with this nutrient-dense base ensures micronutrient coverage and mitigates deficiency risks.

My Current Protocol (Day 3 of 60-Day Cycle):

TMG (Trimethylglycine): 7–10g daily – supporting methylation and liver function

Creatine: 5g daily – strength, cognition, and ATP production

40k Volt Liquid Minerals – broad-spectrum electrolyte support

Longjack (Tongkat Ali): natural androgen support

Vitamin C: 5–10g daily – orthomolecular dosing for oxidative stress defense

Lifestyle Foundations:

Walk a minimum of 5 miles per day – grounding, metabolic, and cardiovascular benefits

Resistance train 4–6 days per week – strength, structure, and hormonal synergy

The Philosophy: I believe in building from a place of nutritional logic and biochemical sufficiency. Every layer of my diet and training stems from a rational, functional base. Health is built, not hacked.

Best in health,

RBW