Monthly packs
Educational templates grouped by goal.
Daily Basics
Cover the everyday basics
| Multivitamin | 1 serving / day | After breakfast |
| Vitamin D | 1,000–2,000 IU / day | With a meal containing fat |
| Fish oil (Omega-3) | 500–1,000 mg EPA+DHA / day | After dinner |
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Active Lifestyle
For an active week
| Protein | 20–30 g / serving, 1–2× / day | After exercise |
| Electrolytes | 1 serving around exercise | During exercise |
| Magnesium | 200–400 mg / day | After breakfast |
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Strength Routine
Strength training basics
| Protein | 20–30 g / serving, 1–2× / day | After training |
| Creatine | 3–5 g / day (daily) | Take daily |
| Magnesium | 200–400 mg / day | After dinner |
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Runner Routine
For runners
| Electrolytes | 1 serving during/after runs | During your run |
| Iron | 5–18 mg / day only if needed | With vitamin C |
| Protein | 20–30 g / serving | After your run |
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Healthy Aging Basics
Age well, day to day
| Vitamin D | 1,000–2,000 IU / day | After breakfast |
| Calcium | 300–600 mg / day to fill gaps | After lunch |
| Protein | 20–30 g / serving | With dinner |
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Plant-Based Basics
For plant-forward eating
| B vitamins | 1 serving with B12 / day | After breakfast |
| Iron | 5–18 mg / day only if needed | With vitamin C |
| Vitamin D | 1,000–2,000 IU / day | After breakfast |
| Protein | 20–30 g / serving (plant) | As a snack or post-workout |
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Sleep Routine
Wind down in the evening
| Magnesium | 200–400 mg / day (evening) | After dinner / before bed |
| B vitamins | 1 serving / day (morning) | After breakfast |
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