Andy Galpin — sports-scientist’s foundation

An evidence-first exercise physiologist’s approach: a short foundational layer (creatine, omega-3, vitamin D, magnesium), then goal-specific performance and recovery additions, all individualized and titrated to bloodwork. Documented as reported, not endorsed.

Andy Galpin, PhD is an exercise physiologist and professor known for his work on human performance, muscle physiology and sleep, and for the Perform podcast and Huberman Lab guest series.

Website ↗

Documented, not endorsed. What Andy Galpin, PhD reports taking (as of 2026-06) — not medical advice, not a recommendation. We sell nothing; each item links to its independently evidence-graded card.

At a glance

Aimed at (inferred from 11 mapped members)

💪 Performance & recovery 8😌 Mood & stress 6🧬 Longevity & healthspan 4🧠 Cognition 2🌙 Sleep 2

Evidence makeup

4 Strong 7 Moderate

The stack · 11 compounds

Core

⚡ Creatine
Muscle, recovery and cognition — the most-supported basic.
Strong 9.5~5 g/day (scaled by bodyweight) · daily
🐟 Omega-3
Recovery, brain and joint support.
Strong 9.02–5 g/day · daily
☀️ Vitamin D3
Correct a common deficiency; bone/immune/performance.
Moderate 7.53,000–5,000 IU (to 40–60 ng/mL) · daily
✨ Magnesium
Muscle function and sleep.
Strong 8.5~200 mg (malate) · before bed

Situational

🍉 Citrulline Malate
Blood-flow / endurance.
Moderate 6.06–8 g · ~60 min pre-exercise
🥤 Beetroot
Nitric-oxide / endurance.
Moderate 7.55–8 mmol nitrate · ~90 min pre-exercise
☕ Caffeine
Performance and focus, to tolerance.
Strong 9.51–3 mg/kg · pre-exercise
🔬 L-Glutamine
Recovery / gut support.
Moderate 6.010 g ×2/day
🌿 Curcumin
Inflammation — not immediately post-exercise.
Moderate 7.5500 mg ×3/day (Meriva)
🌱 Rhodiola Rosea
Stress modulation.
Moderate 5.5no dose info
🌿 Ashwagandha
Stress modulation and sleep support.
Moderate 7.5no dose info

“no dose info” = publicly known to take it, but no reliable dose has been stated.

Start my stack from this Compare with my stack

“Start” adds the 11 evidence-graded compounds to your own stack to edit — gated research compounds excluded. Not an endorsement.

Watch-outs (1)

Caffeine ✕ Magnesium — Optimal timing separates stimulating and relaxing effects Take caffeine in morning (before 2pm), magnesium in evening.

Synergies (3)

Omega-3 + Curcumin — Synergistic anti-inflammatory effects through complementary mechanisms
Vitamin D3 + Magnesium — Magnesium deficiency impairs vitamin D metabolism and effectiveness
Ashwagandha + Rhodiola Rosea — Complementary stress response and energy support

Documented supplement–supplement interactions between members of this stack — not a personal interaction check. Full interaction checker →

Compare with another stack

All comparisons →

Sources: Perform / Huberman Lab guest series · The Tim Ferriss Show #716 (rebooting Tim’s plan)