5 Supplements Every Man Needs to Rebuild Strength, Energy & Hormone Health
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How I’m fixing the damage of stress, processed food, and a lifestyle that wasn’t serving me.
I ignored my health for longer than I’d like to admit.
Bad sleep, processed food, barely any sunlight, stress through the roof — and still expecting my body to perform like I was 18 and invincible. Spoiler: biology doesn’t care about our illusions.
I hit the heaviest weight I’ve ever been. My confidence was down. My energy was gone. And on top of that, I need surgery — which means I have to lose weight and rebuild strength to give myself the best shot at success and a healthier future.
So I stopped lying to myself.
I realised that while supplements aren’t a magic shortcut… they fill gaps that modern life has carved wide open.
Most of us don’t get enough sunlight, magnesium, or zinc. We’re more stressed than ever. We sit too much, sleep too little, and eat whatever’s quickest. And men today are seeing record-low testosterone levels because of it.
I’m rebuilding from the ground up. Slowly, honestly, realistically. And these five supplements have become key foundations — not because they promise miracles, but because they support the work I’m actually doing.
None of these are about becoming someone else.
They’re about becoming the man you know you’re supposed to be.
📩 Join the PlanLifeHQ crew for early access to my upcoming full daily supplement stack breakdown — the detailed version of everything I take and why.
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1️⃣ Creatine Monohydrate
Creatine is the most researched supplement in the world — and for good reason.
For me, it’s been a game-changer in:
Rebuilding muscle and strength
Feeling sharper mentally
Actually wanting to push myself in workouts again
3–5g a day. No fancy blends. No “loading phase.” Just consistency.
2️⃣ Vitamin D3 + K2
Living in the UK means sunlight is basically a rumour.
A huge amount of us are deficient — and low vitamin D hits testosterone, energy, immune function, and mood.
K2 is essential because it helps your body place calcium where it belongs — in your bones, not in your arteries.
I take it with breakfast for best absorption.
3️⃣ Zinc
Years of half-hearted eating and convenience foods… yeah, turns out that doesn’t provide many minerals.
Zinc supports:
Healthy testosterone levels
Immune function
Recovery after training
Better mood and mental clarity
It’s a small thing that makes a big difference — especially if you’re training hard or stressed (which is… most of us).
10–30mg a day is enough — no need to go overboard.
4️⃣ Magnesium (Preferably Glycinate)
This one surprised me.
Once I started taking magnesium consistently:
I slept better
My anxiety eased
My body felt more relaxed, less “wired”
Better sleep = better hormones.
Better hormones = better everything.
It’s one of those silent wins you only notice when you stop taking it.
5️⃣ Tongkat Ali
I’ll be honest — I thought this was just hype at first.
But stress wrecks hormones, and cortisol is the silent killer of male vitality.
This one helps support:
Testosterone balance
Libido and drive
Mood & motivation
No “alpha male nonsense” — just reclaiming the energy stress was draining from me over years.
The real point of all this…
I’m not chasing a fantasy life.
No perfect self. No aesthetic obsession.
Just a healthier, stronger, more capable version of the man I already am — and the one I want to show up as every day.
Because when I feel physically strong, I feel mentally stronger too.
And that changes everything — how I work, how I think, how I show up in the world.
✅ Want the full stack?
This is just the foundation.
The real structure — the thing that’s moving the needle — is my carefully built daily protocol of 10+ supplements that work for me to support:
✅ Testosterone
✅ Fat loss
✅ Stress resilience
✅ Gut health
✅ Cognitive performance
✅ Sleep & recovery
This stack has genuinely given me noticeable improvements in my health and wellbeing, mentally and physically. And I want to share it with the people who are serious about changing their lives too.
My Personal Supplement Stack for Strength, Fat Loss & Hormone Health
— Coming soon as my first premium article.
📩 Sign up below for early access and a discount when it launches.
Let’s rebuild — together.
Not overnight. Not perfectly.
But honestly, and with purpose.
Plan your life. Become who you were meant to be.