MOOP's Personal Protocol

What I Actually Take —
And What I Stopped Wasting Money On

Not a generic supplement guide written by a copywriter. This is the stack I use as a 47-year-old Marine veteran, NASM-certified nutrition coach, and Melaleuca wellness advocate — grounded in real lab work and NASM education.

17
Active supplements
9
Daily non-negotiables
4
Dropped / avoid
47
Age (DOB 1978)
"Your body is a temple — 1 Corinthians 6:19. Stewardship means being intentional about what you put in it. Not obsessive, not vain. Intentional. This stack took years of NASM coursework, bad purchases, and real blood work to develop. I'm sharing it so you don't have to start from zero."
— Adam "MOOP" Johns, NASM CPT/CNC/WLS/PES

📋 My Daily Stack At a Glance

AM Core
Vitamin D3 + K2 (MK-7) D3: 4,000 IU / K2: 100–200 mcg MK-7 form Omega-3 Fish Oil 1–2g EPA+DHA combined (not total fish oi Creatine Monohydrate 3–5g daily Probiotic Multi-strain, 10–50 billion CFU Boron 3–6mg daily Collagen Peptides 10–15g collagen peptides Glucosamine + Chondroitin + MSM Glucosamine 1500mg / Chondroitin 1200mg Protein Shake (The Morning Stack) Target 60–80g protein per shake from mul
Workout Days (Tue/Fri)
L-Citrulline 6–8g (or 3–4g citrulline malate 2:1)
T-Stack (Mon/Tue/Thu/Fri/Sat)
Tongkat Ali (Longjack) 200–400mg (look for 100:1 or 200:1 extra
PM
Magnesium Glycinate 250–350 mg elemental magnesium Ashwagandha (KSM-66) 300–600mg KSM-66 standardized extract
Cycling / Rotating
Ginseng + Ginkgo Biloba Panax Ginseng 200–400mg / Ginkgo 120mg s Maca Root 1500–3000mg (gelatinized preferred for a CoQ10 (Ubiquinol) 100–200mg Ubiquinol form (not Ubiquinone Beet Root Powder 500mg–1g extract, or 1–2 tsp powder Greens Powder (Jocko Greens) 1 scoop Ashwagandha (KSM-66) 300–600mg KSM-66 standardized extract

Active Stack

17 supplements currently in rotation

Core Daily Grade A — Strong
Vitamin D3 + K2 (MK-7)
D3 deficiency is epidemic in men over 40, especially veterans who spent years in garrison or shipboard environments. It'…
Melaleuca Amazon fat-solublebonetestosterone
Core Daily Grade A — Strong
Magnesium Glycinate
Mag deficiency is the most under-diagnosed mineral gap in American men. It affects over 300 enzymatic processes includin…
Melaleuca Amazon sleeprecoveryminerals
Core Daily Grade A — Strong
Omega-3 Fish Oil
My 2018 lipid panel showed borderline-high triglycerides (159 mg/dL). Omega-3 is one of the few supplements with A-level…
Melaleuca Amazon heartjointsbrain
Core Daily Grade A — Strong
Creatine Monohydrate
I'm 47, doing fit20 once a week, trying to hold lean mass while cutting visceral fat. Creatine is the one supplement wit…
Melaleuca Amazon performancemusclestrength
Core Daily Grade B — Good
Probiotic
I spent years in environments where gut health took a beating — deployments, stress, inconsistent diet. Probiotic is par…
Melaleuca Amazon gutimmunitymicrobiome
Core Daily Grade B — Good
Boron
Boron reduces sex-hormone-binding globulin (SHBG), which means more of your total testosterone becomes bioavailable (fre…
Melaleuca Amazon testosteronemineralshormones
T-Optimization Grade B — Good
Tongkat Ali (Longjack)
Tongkat Ali is one of the few adaptogenic herbs with actual clinical evidence for testosterone support in aging men — no…
Amazon testosteroneadaptogenhormones
Core Daily Grade B — Good
Collagen Peptides
I do slow-rep resistance training once a week — which puts a lot of time-under-tension on connective tissue. The cumulat…
Amazon jointsconnective-tissuemorning
Core Daily Grade B — Good
Glucosamine + Chondroitin + MSM
Two decades of Marine Corps service means accumulated wear on knees, hips, and spine. Glucosamine-chondroitin is the mos…
Amazon jointscartilageconnective-tissue
Workout Days Grade A — Strong
L-Citrulline
fit20 protocol is time-under-tension to true fatigue. Better blood flow = better nutrient delivery = better performance …
Melaleuca Amazon pre-workoutperformanceblood-flow
Core Daily Grade A — Strong
Protein Shake (The Morning Stack)
170g protein per day is non-negotiable at my body weight for lean mass preservation during fat loss. A morning shake giv…
Amazon proteinmorningshake
Cycling / Rotational Grade B — Good
Ginseng + Ginkgo Biloba
Running 5 businesses, leading a ministry, training clients, and studying for NASM certifications. Cognitive edge matters…
Amazon cognitiveadaptogencycling
Cycling / Rotational Grade B — Good
Maca Root
Libido support, mood elevation, and mild hormone support without directly influencing testosterone like Tongkat does. It…
Amazon adaptogenhormonescycling
Cycling / Rotational Grade B — Good
CoQ10 (Ubiquinol)
Mitochondrial energy production and cardiac support. My 2018 lipid panel was concerning enough that I take cardiovascula…
Amazon heartmitochondriacycling
Cycling / Rotational Grade B — Good
Beet Root Powder
Cardiovascular health + blood pressure support + performance. Multiple pathways to nitric oxide production means more re…
Amazon blood-flownitric-oxidecycling
Cycling / Rotational Grade C — Weak
Greens Powder (Jocko Greens)
My diet is high-protein with variable vegetable intake depending on the week's pace. Greens powder closes the micronutri…
Amazon greensmicronutrientscycling
Cycling / Rotational Grade A — Strong
Ashwagandha (KSM-66)
On high-cortisol days (back-to-back client sessions + C5iSR issues + family stress), ashwagandha in the evening is a leg…
Amazon adaptogencortisolstress

🚫 Don't Waste Your Money

4 things I tried, researched thoroughly, and cut. Honesty is part of the protocol.

Don't Waste Your Money Grade C — Weak
Daily Ashwagandha (Every Day Use)
Daily ashwagandha blunts libido and dopamine drive over time. It's a powerful adaptogen — which means it can down-regula…
avoidwarningashwagandha
Don't Waste Your Money Grade D — Poor
HMB (Beta-Hydroxy Beta-Methylbutyrate)
HMB is marketed heavily for lean mass preservation in older adults. The independent evidence (not funded by manufacturer…
avoidoverratedlean-mass
Don't Waste Your Money Grade D — Poor
Horny Goat Weed
The mechanism (icariin → PDE5 inhibition) is theoretically interesting but the oral bioavailability is terrible. The act…
avoidtestosteronemale-health
Don't Waste Your Money N/A
Melaleuca Supplements vs. Amazon Subscribe & Save
Melaleuca charges a 2–4x price premium on supplements without a corresponding quality advantage. For example: Melaleuca …
cost-guidevaluemelaleuca
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult your physician before starting any new supplement regimen.

Affiliate Disclosure: Some links on this page are Amazon Associate links. As an Amazon Associate I earn from qualifying purchases — at no extra cost to you.

About these recommendations: Adam Johns is a NASM Certified Nutrition Coach (CNC) and Personal Trainer (CPT). These are his personal supplement choices documented for educational purposes. Individual needs vary significantly — consult a healthcare provider before beginning any supplement regimen.