☀️ Energy & focus

Water, light, timing. Then test, don’t guess. Every entry below has the amount, the timing, who should skip it, and an honest evidence grade: Strong means consistent trials, Moderate a real but modest effect, Modest small or mixed trials, Traditional long use and thin evidence.

Water firstModerate

The 2pm fog is dehydration half the time.

In the studioThe water reminders

Morning light, 10 minutesStrong

See Stress.

Caffeine 60–90 minutes after waking, none after 2pmModerate

Skips the mid-morning crash and protects sleep.

Protein + fiber breakfast, not sugar and juiceModerate

The difference between a 10am crash and a steady morning.

The 10-minute movement snackModerate

Stairs, a walk, air squats at the 3pm slump. Beats the second coffee.

A 20-minute nap before 3pmModerate

Real. Longer or later wrecks the night.

CreatineModest

3–5 g. Mental sharpness when short on sleep.

We carry itPerfectAmino Creatine (BodyHealth) — at the Cryogenix front desk in Palm Harbor.

RhodiolaModest

200–400 mg in the morning. Fatigue and burnout in a few trials.

Skip ifBipolar disorder, stimulant medication.

⚠️ Always tired? Test, don’t guessStrong

Iron/ferritin, B12, vitamin D, thyroid; sleep apnea if you snore. Ask your doctor.

We carry itBodyHealth Methyl B12 & Folate · D3 + MK7 (once a test says you need them) — at the Cryogenix front desk in Palm Harbor.

In the studioModest

The 3-minute reset that beats the third coffee.

In the studioWhole-body cryo

Ezra · your coach

Want this read against your day, not a page?

Ezra is the coach in the CRx Coach app. She knows how you slept, what you ate and what hurts, and she brings the right one of these up at the right moment. Two weeks free, no card.

Start my free 2 weeks →

The rules Ezra keeps

Sleep, food, movement, water and the studio come before any supplement. Supplements are last on every list.
Never above label amounts. Never "double up."
On medication? Name the interaction every time, or say "check with your pharmacist."
Pregnant, breastfeeding, kidney or liver disease, bleeding disorder, surgery coming up: doctor first.
No cure, treat or "boost" language. "May help," "supports," "many people find."
Red flags are not remedy territory: chest pain, the worst headache of your life, blood in stool, unexplained weight loss, low mood for two weeks, thoughts of self-harm. Those go to your doctor (988 for a crisis).

More: Sleep · Headache & migraine · Inflammation & joint pain · Muscle soreness & recovery · Cravings, appetite & metabolism · Hormone health · Stress & mood · Digestion & bloating · Immunity & getting over it faster