22MINUTESADAY

  Let me be blunt— CoQ10 isn’t one of those trendy TikTok supplements. It’s not flashy. It doesn’t have a “glow up” aesthetic. But if you care about energy, heart function, and aging well, this one’s gold. I take the  Micro Ingredients CoQ10 200mg  softgels every single day, and I’ve seen clear improvements in my metrics. Days when I’m consistent, my  HRV ticks up ,  fatigue is lower , and I feel a difference in recovery after longer walks or hospital shifts. This isn’t placebo territory—I’ve been tracking it long enough to know it’s doing something. What CoQ10 Actually Does (Let’s Get a Bit Technical) Coenzyme Q10, or  ubiquinone , is a fat-soluble compound your body  makes —but production drops with age, stress, and some medications. It's a critical player in the  electron transport chain , which is how your mitochondria generate ATP (your cells’ main energy source). No CoQ10? No energy. But here’s where it really earns a place in my stack: Hea...

  I’ve been using the  Micro Ingredients Vitamin D3 + K2 Softgels  for a while now, and based on my health metrics—especially on days where my HRV is up, my inflammation markers are down, and my energy feels sustained—I genuinely believe this supplement is pulling its weight in my stack. This isn’t just about popping a high-dose vitamin and hoping for the best. It’s about  precision support , especially when you’ve got long days on your feet, chronic joint tension, and you're playing metabolic chess with GLP-1s. Why These Nutrients Matter—Specifically for Me Vitamin D3  (cholecalciferol) isn’t just about bones or “sunshine.” It’s crucial for: Calcium absorption:  Without enough D3, I could be eating calcium-rich foods and still not getting any benefit. Immune system regulation:  I’ve noticed fewer colds and faster recovery when I’m consistent with this. Mood stability:  I won't say it’s magic, but my mood swings definitely even out when I’m not d...

 When you’ve been in the trenches of chronic illness for decades, every improvement feels like a victory. I’ve tried dozens of supplements in my journey to restore balance to my energy, metabolism, and emotional well-being—but  Triquetra’s L-Methylfolate + Methyl B12  stands apart. What Makes This Supplement Unique? This formula pairs two powerhouses: L-Methylfolate (7.5mg)  – the  activated  form of folate, also known as 5-MTHF Methylcobalamin (1mg)  – a  coenzyme  form of vitamin B12 Unlike synthetic forms like folic acid and cyanocobalamin, these versions don’t need to be converted by the liver to be bioactive. They’re immediately usable by the body, making them especially critical for people with common gene mutations, chronic fatigue, neurological imbalances, or absorption issues. The Science Behind L-Methylfolate (5-MTHF) Folate is essential in nearly every cell in the body. But many people can’t process the synthetic version—folic aci...

 Today felt like walking through the world with the lights on but no one home—physically holding steady, mentally running low. But here’s the twist: my  health resilience hit 100%  by evening, even as energy dipped and stress levels flared. 🧠  Welltory HRV & Nervous System Readings Stress : 75% (Elevated) Energy : 36% (Limited) Health : 100% (Very High Resilience) Coherence : 22% (Low) Autonomic Nervous System : 59 SNS / 18 PSNS My nervous system clearly tilted into sympathetic drive ("fight-or-flight") all day. Coherence stayed low—no surprise there—but that  100% health  score tells me my body’s still got the chops to handle it. ⌚  Apple Watch HRV Snapshots Time Stress Energy Health 5:38 AM 63% 49% 45% 8:37 AM 83% 27% 45% 5:44 PM 42% 42% 45% 8:16 PM 75% 36% 100%  ✅ Started off tense and drained. Spiked stress mid-morning. Then saw a surprise evening rebound in health. That last read lines up with Welltory’s final take: I may be spent, but m...

  🩺 Symptoms & Overall Day Summary Today sucked. I didn’t feel well from the minute I woke up—actually, since 2:00 AM when the diarrhea started. It didn’t let up all day. I took three Imodium and still had loose stools, and my stomach was sour from morning to night. I didn’t take any of my supplements because I just felt like crap. Just trying to stay upright and hydrated was a task. On top of the GI mess, I had  two full-blown hypoglycemic episodes . The first was scary—I felt totally out of it, couldn’t focus, and couldn’t even understand what people were saying. My CGM showed I dropped to  63 mg/dL at 12:34 PM . Even after eating and sipping IQ Mix, my glucose barely climbed. It finally leveled off at  84 mg/dL by 6 PM . What made this worse?  Sulfur burps . Not just a few—they lasted all day and were gross. I normally only get them the day after my Zepbound injection, not six days later. So I don’t know if it was the medication, or the  chicken lo ...

  Back in 2004, I had my gallbladder removed—and for the next 16 years I lived in fear of every meal. Violent bouts of diarrhea would strike without warning, and I tried hundreds of remedies (and way too much Imodium) just to eat normally. When I discovered digestive enzymes in 2020, they were a game-changer, finally stopping the runs and restoring my confidence at the table. Fast forward to August 2022, when I started Mounjaro (tirzepatide) for weight loss. Suddenly, my digestive drama flipped: the diarrhea was gone—but chronic constipation, bloating, and painful bathroom backups showed up as GLP-1 side effects. Thankfully, now, Physician’s Choice Digestive Enzymes formula stepped up. Now I take one capsule on Monday, Wednesday, Friday, and Saturday—prophylactically—to keep both ends of my gut spectrum in check. Miss a dose and the discomfort returns, so yes, we can talk poop on the blog! Beyond normalizing bowel movements, these enzymes banish sulfur burps and cut bloating to al...

Over the past month, I’ve woven BrainMD’s Happy Saffron Plus into my morning stack—and let me tell you, the data don’t lie. This blend of affron® saffron extract, Longvida® curcumin, and zinc glycinate was designed to lift mood, dial down stress, and sharpen mental clarity. Here’s how it’s played out in my Welltory dashboard and daily life. Why It Stood Out Clinically Researched Doses:  Three capsules deliver 30 mg of saffron (standardized for mood-boosting compounds), 400 mg of highly absorbable curcumin, and 20 mg of zinc in a gentle glycinate form.  I take TWO capsules. Clean Formula:  No gluten, dairy, corn, eggs, yeast, or artificial additives—so it slides right into a sensitive system without a fuss. Synergy Bonus:  I’ve been pairing it with my fish-oil supplement each evening, and that combo seems to amplify the calm focus throughout the next day. How I Use It Each morning between breakfast and my 22-minute walk, I pop two capsules with a glass of water. Then...

HIGHLY RECOMMEND! I’ve been dialed in on my health metrics for months now, but when I started adding Cata-Kor NAD+ into my morning stack four weeks ago, I finally saw some shifts worth celebrating. Cata-Kor NAD+ delivers 500 mg of pure nicotinamide adenine dinucleotide (NAD+) per serving, and that extra cellular fuel has made a clear difference in how I feel and perform day to day. What NAD+ Actually Does NAD+ is a coenzyme that powers mitochondrial energy production in every cell. As we age, our natural NAD+ levels drop, which can leave us feeling foggy, fatigued, or less resilient to stress. By supplementing with a high-potency formula like Cata-Kor, I’m giving my cells exactly what they need to keep ATP production humming, support DNA repair, and maintain healthy skin turnover. How I Take It Every morning, right after my smoothie, I mix one scoop of Cata-Kor NAD+ into 8 oz of water. It dissolves easily and has a neutral taste, so it slips right into my routine without any fuss. I p...

  Metrics Overview: Stress:  Dropped steadily throughout the day, ending at 37% (light) Energy:  Peaked late in the day at 98% (plenty) Health:  Held strong all day at 100% (resilient) HRV Score:  Ended on a high note—100%, reflecting excellent nervous system adaptability Glucose:  Dipped to 63 mg/dL at 2:05 PM—an unexpected hypoglycemic episode. The rest of the day remained stable between 85–100 mg/dL Nervous System Balance:  Strong parasympathetic dominance by evening (15 SNS / 100 PSNS), ideal for wind-down and recovery Key Notes: Despite a moderate start to the day energy-wise, my stats climbed as the day progressed, leaving me fully charged by evening. My HRV rebounded beautifully, hitting a perfect 100%—a strong marker of resilience and recovery capacity. That said, I did experience a sudden hypoglycemic dip at 2:05 PM (63 mg/dL) which came out of the blue. It was brief but reminded me how crucial it is to stay ahead of fueling and manage macronu...

  Metrics Overview: Stress:  Dropped from 24% in the morning to 48% by evening — still within a normal and manageable range Energy:  Started at 62%, tapered to 59% — average overall, with signs of strategic conservation Health Index:  Held strong at 100% all day — resilient and stable Focus:  84% sharp — brain stayed online despite glucose and coherence challenges HRV:  Fluctuated from 79% (high) earlier to 33% (low) by night Coherence:  Climbed from 8% to 32% throughout the day — still low but trending up Nervous System Balance: Midday: 100 PSNS / 22 SNS (parasympathetic dominant) Evening: 62 SNS / 34 PSNS (tilted toward sympathetic) These two systems form the autonomic nervous system (ANS), which regulates everything your body does automatically — heart rate, digestion, recovery, inflammation, etc. The  PSNS (parasympathetic nervous system)  is your  rest-and-digest  mode — it’s what allows your body to recover, regenerate, and st...

 Today felt like a day where my numbers were steady on the outside, but I was dragging under the surface. My body kept showing up for me, but I could tell it was stretched thin. Stress ended the day at 72%,  and I wasn’t surprised—I felt tense and overstimulated even though I wasn’t consciously anxious.  My energy never climbed past 32%,  and honestly, I felt that in my bones. The only thing holding strong all day was  my health score, which stayed at 100% —a testament to the systems I’ve been building even while feeling worn out. Last night I got  just under 6 hours of sleep (5h 47m) , starting after 3 AM. Even though I had decent  REM (1h 36m)  and  deep sleep (1h 29m),  I didn’t get enough total rest. That showed up in my  HRV metrics—Apple Watch logged 55 , and  Welltory showed an HRV score of just 11%.  My  autonomic nervous system stayed in sympathetic dominance all day , with very little parasympathetic activit...

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Time of Final Entry:  8:45 PM Metrics Overview: Stress:  Peaked at 72% in the morning, ended at 63% (medium stress) Energy:  Started at 42%, dipped to 24% by evening (low) Health:  Maintained 100% all day (resilient) HRV:  Dropped to 15% in the morning, rebounded slightly to 41% by evening Coherence:  3% in the morning, remained low throughout the day Glucose Insights: Overnight lows:  Seven drops into the 50s & low 60s mg/dL between 12:13 AM and 2:42 AM Morning:  Stabilized around 103 mg/dL Afternoon & Evening:  Stayed in range, brief dip around 3 PM, ended flat at 79 mg/dL Sleep Summary: Total Sleep:  8 hours, 21 minutes Time in Bed:  3 hours, 40 minutes Sleep Quality:  Disrupted by frequent alarms—fragmented REM and wake periods Heart Rate During Sleep:  60–79 bpm Key Takeaways: Overnight hypoglycemia severely impacted morning recovery scores Glucose control throughout the day was excellent despite fatigue HRV a...

 Today was an intense metabolic tug-of-war. I started the day wired and tired, pushed through an energy collapse by mid-afternoon, then somehow hit a perfect 100% health score by nightfall. If that’s not a weird flex from my autonomic nervous system, I don’t know what is. Welltory Readings Morning (9:59 AM): Stress:  88% Energy:  20% Health:  45% HRV:  8% Coherence:  21% ANS Balance:  SNS 50 / PSNS 10 Afternoon (3:08 PM): Stress:  97% Energy:  18% Health:  45% HRV:  3% Coherence:  71% ANS Balance:  SNS 62 / PSNS 10 Evening (9:01 PM): Stress:  82% Energy:  33% Health:  100% HRV:  24% Coherence:  36% ANS Balance:  SNS 82 / PSNS 22 Glucose Readings (Freestyle Libre 3) Low of the day:  64 mg/dL at 8:26 PM (hypoglycemic) Recovery:  108 mg/dL by 8:59 PM Trend:  Stable through most of the day, with a dip before dinner and a solid post-meal rebound. Nutrition (MyFitnessPal) Protein: ...