CDP Choline daily and Alpha GPC 3-4x a week before practicing.
You can also take Huperzine A, Melatonin, magnesium acetyl taurate, black out curtains, and 68 degree F or lower ambient temp for bed to enhance REM for improved memory consilidation
I eat breakfast with 1000mg Fish oil, 1g lions mane mushrooms, 1250mg black seed oil
Afternoon snack:
1 scoop Jocko Greens
1 scoop collagen peptides
Evening drink
Whole Foods Magnesium Fizz, 350mg of Magnesium Carbonate
This "stack" helped me go from about 140 to about 155 and fill out with some muscle.
Really want to focus on simplicity and getting all my vitamins/minerals while maintaining energy. I'm not sure if I'm deficient but is there a better way to make sure I'm getting all the nutrients I need so I make sure my body stays healthy and mind stays sharp?
Your weight is light. I'd start by writing out a diet that you can have every day to hit at least 150g protein. Also at your age you should get blood work done for total test, free test, e2. You need to incorporate dead lifts and squats into your regimen if you're not doing them already.
Yes - download Cronometer app and start religiously logging your food so you can see where your deficiencies are
If you're eating a whole foods diet with at least 1g protein per lb of bw, you're probably going to be mostly covered
MIGHT have some Vitamin E or B vitamin deficiencies but that can be solved with a vitamin E mixed tocopherol supplement and a methylated b complex like Infini B
Cod liver oil is another one to throw in if you need vitamin A and want to increase omega 3 to omega 6 ratio
Hahaha that's awesome bro. I did the same back in 2022 and this is when I realized the true power of Alpha GPC.
So what i'd do is supplement with CDP Choline daily. Alpha GPC 3-4x per week 30-45 mins before practice, and REM max
REM maxxing stack = black out curtains, 68 degree F or less room temp, 0.5 to 2mg melatonin, 100-150mg magnesium acetyl taurate, 400+ mg l-theanine and 200mcg Huperzine A
If you want to get hardcore about it, throw in 10mg sublingual 4'DMA 7,8 DHF upon waking or (preferably) 2 to 5mL cerebrolysin for 4 weeks
I believe vitamin D supplementation contributes to arterial calcification. Blasting your bloodstream with a day or mores worth of cholecalciferol is not the same as endogenously produced Vitamin D.
This is why I still go out in the morning and mid day, even when the suns not out. I also use a sperti for 10-15 mins per day to boost that endogenous synthesis, and the only vitamin D supplement I really take is cod liver oil, which has like 800IU.
The rest looks pretty good, I'd look into benfotiamine instead of mononitrate
Cream doesn't absorb well, can't get levels high, converts to estrogen more, guaranteed to cause massive hormonal fluctuations throughout the day (moodiness, acne, ED, etc), and can transfer to other people like women and children (BAD)
Injections by far. Cream doesn't absorb as well, can rub off on others or go into your clothes, and because of this you can't guarantee your dosage like you can with injections
There's more DHT and Estradiol for cream. DHT is not a very potent AI or SERM so it does not offset the increased estrogenicity. That's not the main issue though, the main issue is the lack of an ester and therefore, very short half life that is guaranteed to cause hormonal fluctuations, which guarantees a lot more side effects. At the very least, there's 6 to 8 hours while sleeping where you can't apply the cream and you'll wake up in the morning with crashed T/DHT which is the exact opposite of what's supposed to happen naturally.
If you want more DHT conversion, Daily propionate microadministration and a good standardized tribulus extract like the ones ND has is probably the way to go.
Grimhood sells some very powerful herbal teas that increase dopamine around the same as 5-10mg of adderall IMO
The combination of Fo Ti (MAO B inhibito, Kundalini Coffee & Mayan Chocolate potently stimulates dopamine and noradrenaline through like 6 different mechanisms.
You should build a baseline level of industriousness through discipline, healthy living & will power so that you can always rely on that. That way you can use dopamine enhancement compounds 3 days a week and they can stay effective because you'll have more days off than on.
1 gram to 1.5 grams of protein per lb of bodyweight. 0.6 grams of fat per lb of bodyweight. The rest of calories from quality carbohydrates source. Limit sugar to once or twice per week, limit fructose to around 30g per day tops. Omega 3 supplement if not eating fish. Vitamin k2, Methylated B Complex, and Cod Liver Oil (vitamin A & D), if any are lacking in diet - you can find this out by tracking in the free Cronometer app
To put it simply: Make sure 90% of meals are home cooked whole foods, consisting of a large (relative to the average american) portion of meat, potatoes (or rice cooked in bone broth), and vegetables. Supplement with vitamins as needed, but ideally it's all obtained through diet.
Treat your protein like carbs. Standard American plate has a protein, a vegetable, and a starch. Yours should have two portions of meat and a vegetable. Check out intermittent fasting.
Have you ever experimented with DHT topical cream and if so (or not) what benefits does real DHT topical/ injectable offer that Testosterone doesn’t?
My supplement question…what does ubiquinol do for the heart? I’m thinking of starting 200mg per day in addition to 5g astralagus and 500mg tudca. Wanting to take these to max organ health!
It helps produce ATP in the heart to power contractions, while also protecting from reactive oxygens species. It's GOATed for heart health. Have even heard of people recovering from CHF while megadosing it.
I’m not. My question is specifically for his commentary on his experience or his opinion. I’m taking advantage of being able to ask questions to further learn about topics I’m interested in.
I believe vitamin D supplementation contributes to arterial calcification. Blasting your bloodstream with a day or mores worth of cholecalciferol is not the same as endogenously produced Vitamin D.
This is why I still go out in the morning and mid day, even when the suns not out. I also use a sperti for 10-15 mins per day to boost that endogenous synthesis, and the only vitamin D supplement I really take is cod liver oil, which has like 800IU.
I'd also add a hefty 200-400mg dose of ubiquinol. I'd get the blood thinning effect from cod liver oil/EPA supplementation since those are also great for cardiovascular health.
I'd rely on diet, fasted cardio 5x per week, berberine, citrus bergamot, LYCOPENE (add), and kyolic aged garliic extract to manage lipids instead of rosuvostatin. No reason why lipids should still be whack if fats are kept as low as they can be to support physiological function and saturated fats are substituted for as many MUFA and omega 3/9 PUFA as possible (olive oil, fish, avocado, black seed oil, etc) Ezetimibe if *still needed*, but with the natty support stack , increased cardio, and dietary changes, it's usually not.
I'd also want to be on 2.5 to 5mg daily tadalafil and nebivolol depending on RHR/bp needs, again talk to doctor. Apologies for overlooking your question, not sure how that happened.
Wrt vitamin D and calcification, I reslly haven’t seen that correlation in the literature. It’s eithrr neutral or beneficial. But yeah, sunlight is best. Will look into an UVB lamp as I live way up north.
I’m prone to hypothyroidism, especially when I diet, but a small dose of NDT on my last cut really helped with lipids (and energy, body temps etc). Going off that when lean bulking but yeah - regular cardio, fats are low and mainly omega-3s/9s/MUFA.
Ok, so this is the second time I posted my question, I also posted it in the previous Q&A.
You’ve answered questions before and after mine, so if you could explain if there’s something about my phrasing/wording or if this is something you’d rather not answer, then please let me know.
I'd cycle the tribulus. 3 months on 3 off to keep it effective
Do you mean 100mg vit B6? 10 is not a lot. make sure it's p5p form.
NAC should be used as needed to offset oxidative stress. Are you sick, recently drank alcohol, recently trained hardcore, taking PEDs or anything else that causes increased free radicals? Those are some reasons why you'd want to supplement with NAC
If it's just "because I heard it's good for you" and you aren't noticing huge benefits you probably don't need to take it every day
Any suggestions for injections/ peptides for neck pain — open to try anything non-mainstream (shows nothing on mri/ scans and physical therapy has not done much of an improvement). The only saving grace is an icepack on the area provides relief to symptoms
BF at ~18% (guessed), 22y, 73kg, 180cm. Goal is to build more muscles, increase HRV (50)/lower RHR(45) and increase test (smth around 600 when I last checked). Training with bodyweight ~45min/day in the morning.
Would be awesome to have some feedback on my stack:
Omega3 (daily)
Magnesium (daily)
VitaminD (5000ie every 4 days)
Biotin (daily)
Zinc (daily)
Boron (1 week on 2 weeks off)
Protein (22g Whey daily)
L-Citrulline Malat (5mg daily)
Seperate Question: What could be a protocol to keep a high libido consistently? E.g. running in the evening/meditation etc.
1) Not medical advice, obviously run by your doctor.
I believe vitamin D supplementation contributes to arterial calcification. Blasting your bloodstream with a day or mores worth of cholecalciferol is not the same as endogenously produced Vitamin D.
This is why I still go out in the morning and mid day, even when the suns not out. I also use a sperti for 10-15 mins per day to boost that endogenous synthesis, and the only vitamin D supplement I really take is cod liver oil, which has like 800IU.
I'd also just run a good methylated b complex with biotin in it instead of straight biotin to prevent imbalances.
I'd make sure that magnesium and calcium are 1:1 ratio, so log with Cronometer
2) You're guessing that bf is 18%, but most people underestimate by 5% so could easily be 23+
In any case, 18% is too high for hormone optimization/libido maxxing purposes. I'd get a DEXA scan to confirm and then follow my scientific method to fat loss article to get down to 10-12%
Wanna make sure testosterone, free testosterone, and dht are upper range, estradiol/progesterone middle range, and prolactin is lower range.
Other than that, yes cardio is important, sufficient micronutrients and maintenance or surplus caloric intake, dopaminergic function in tact (no porn or masturbation), and sunlight maxxing (alpha melanocyte is the strongest libido hormone) will need to be ticked as well (more sun = more libido & better erections)
I’m currently relearning Piano in my 40’s. Any recommendations for increasing learning ability?
CDP Choline daily and Alpha GPC 3-4x a week before practicing.
You can also take Huperzine A, Melatonin, magnesium acetyl taurate, black out curtains, and 68 degree F or lower ambient temp for bed to enhance REM for improved memory consilidation
Alpha brain
Age 41
5'8
155lbs
4x/week
Morning post workout:
1 scoop whey protein powder
6g creatine
I eat breakfast with 1000mg Fish oil, 1g lions mane mushrooms, 1250mg black seed oil
Afternoon snack:
1 scoop Jocko Greens
1 scoop collagen peptides
Evening drink
Whole Foods Magnesium Fizz, 350mg of Magnesium Carbonate
This "stack" helped me go from about 140 to about 155 and fill out with some muscle.
Really want to focus on simplicity and getting all my vitamins/minerals while maintaining energy. I'm not sure if I'm deficient but is there a better way to make sure I'm getting all the nutrients I need so I make sure my body stays healthy and mind stays sharp?
Start eating a couple cups of cooked greens instead of green supps
You need to finish learning your body. Follow this checklist:
1) Establish a workout routine & 5 days of cardio
2) Determine maintenance cals/TDEE from this level of activity
3) Determine foods that digest well and don't cause inflammatory issues
4) Carve out time for meal prep in your schedule
5) Track nutrient intake with the free Cronometer app
6) Find out what micronutrients are missing and try your best to get them with food
7) Supplement if necessary
Your weight is light. I'd start by writing out a diet that you can have every day to hit at least 150g protein. Also at your age you should get blood work done for total test, free test, e2. You need to incorporate dead lifts and squats into your regimen if you're not doing them already.
Thanks for the input Mike
Yes - download Cronometer app and start religiously logging your food so you can see where your deficiencies are
If you're eating a whole foods diet with at least 1g protein per lb of bw, you're probably going to be mostly covered
MIGHT have some Vitamin E or B vitamin deficiencies but that can be solved with a vitamin E mixed tocopherol supplement and a methylated b complex like Infini B
Cod liver oil is another one to throw in if you need vitamin A and want to increase omega 3 to omega 6 ratio
I just picked up guitar again after a long hiatus (playing Pantera cleanses the soul)
Any nootropics you would recommend to maximize practice sessions?
Hahaha that's awesome bro. I did the same back in 2022 and this is when I realized the true power of Alpha GPC.
So what i'd do is supplement with CDP Choline daily. Alpha GPC 3-4x per week 30-45 mins before practice, and REM max
REM maxxing stack = black out curtains, 68 degree F or less room temp, 0.5 to 2mg melatonin, 100-150mg magnesium acetyl taurate, 400+ mg l-theanine and 200mcg Huperzine A
If you want to get hardcore about it, throw in 10mg sublingual 4'DMA 7,8 DHF upon waking or (preferably) 2 to 5mL cerebrolysin for 4 weeks
Shilajit: 1 drop daily
Lion’s mane: 2.5g 10:1 extract daily
Bee pollen: Teaspoon daily
Zinc: 50mg daily
Magnesium: 650 elemental Mg in Magnesium Glycinate form daily
Milk Thistle: 600mg daily
Glycine: teaspoon daily
Vit D: 20-30k/day (live in a country with barely any sunlight + work 10h/day in a building)
Thiamine (mononitrate): 500mg/day
Creatine 5g/day
Serum with GKH-Cu topically 2x /day
Planning to add methylene blue, iodine, l-theanine taurine
Planni
Also on my list to try: Semax & Selank, bpc157, bromintane
I would try them all separately first, to get an idea of what each individual compound is doing.
Not medical advice, obviously run by your doctor.
I believe vitamin D supplementation contributes to arterial calcification. Blasting your bloodstream with a day or mores worth of cholecalciferol is not the same as endogenously produced Vitamin D.
This is why I still go out in the morning and mid day, even when the suns not out. I also use a sperti for 10-15 mins per day to boost that endogenous synthesis, and the only vitamin D supplement I really take is cod liver oil, which has like 800IU.
The rest looks pretty good, I'd look into benfotiamine instead of mononitrate
Do you prefer compounded testosterone cyionate cream or cyiponate injections for TRT and why?
Injections.
Cream doesn't absorb well, can't get levels high, converts to estrogen more, guaranteed to cause massive hormonal fluctuations throughout the day (moodiness, acne, ED, etc), and can transfer to other people like women and children (BAD)
IMO injections are the only way to go.
Injections by far. Cream doesn't absorb as well, can rub off on others or go into your clothes, and because of this you can't guarantee your dosage like you can with injections
Yes completely get the absorption variation and transfer risk but they do offer more conversion to DHT therefore less Estradiol so I'm curious
There's more DHT and Estradiol for cream. DHT is not a very potent AI or SERM so it does not offset the increased estrogenicity. That's not the main issue though, the main issue is the lack of an ester and therefore, very short half life that is guaranteed to cause hormonal fluctuations, which guarantees a lot more side effects. At the very least, there's 6 to 8 hours while sleeping where you can't apply the cream and you'll wake up in the morning with crashed T/DHT which is the exact opposite of what's supposed to happen naturally.
If you want more DHT conversion, Daily propionate microadministration and a good standardized tribulus extract like the ones ND has is probably the way to go.
Finished 95% of my Stack and I am awaiting a delivery from LimitlessLife and NootropicsDepot
Essentials:
Mag Glycinate
Taurine
Creatine
B-Complex
Sodium Butyrate
Pu-erh Tea
Oral Mag Chloride
Topical Mag Chloride
Hibiscus
Mediterranean Girls
Cialis 3x a week on lifting days
Experiments:
Selank
Semax
PT-141 (Nasal)
BPC-157 (Oral)
Tribugen
CistaMAX
LCAR (oral paired with Garlic)
Magnolia Bark
Sabroxy
Polygala
Colostrum
Eutropoflavin
Berberine
Cordyceps
Methylene Blue
Catuaba
Muira Puiama
Lithium
Agmatine Sulfate
Question for you, can you please explain your general disagreements with Peaters and your ideas around Carb Consumption (I.e excessive fructose)?
Fun stuff. Is B Complex methylated? You should try InfiniB
Also, give Magnesium Acetyl Taurate a try, think you'll love it.
Throw some EE girls in with the Mediterranean girls for optimal synergy.
🤝🏻
Test 300mg/wk
Arimidex .5mg as needed
Tadaladil 5mg daily
I’m currently taking 5mg-10mg of adderall daily, I love the effects ( attention to detail, industriousness, “energy” or whatever it is)
Any nootropics with similar effects?
It's not going to work if you take it every day
Grimhood sells some very powerful herbal teas that increase dopamine around the same as 5-10mg of adderall IMO
The combination of Fo Ti (MAO B inhibito, Kundalini Coffee & Mayan Chocolate potently stimulates dopamine and noradrenaline through like 6 different mechanisms.
You should build a baseline level of industriousness through discipline, healthy living & will power so that you can always rely on that. That way you can use dopamine enhancement compounds 3 days a week and they can stay effective because you'll have more days off than on.
Why so much test? Are you cycling or cruising on that dosage?
That's definitely a cycle lol
Hi. Any recommendations for a nutrition/diet plan for a teenage girl? (That needs to lose a bunch of weight)
1 gram to 1.5 grams of protein per lb of bodyweight. 0.6 grams of fat per lb of bodyweight. The rest of calories from quality carbohydrates source. Limit sugar to once or twice per week, limit fructose to around 30g per day tops. Omega 3 supplement if not eating fish. Vitamin k2, Methylated B Complex, and Cod Liver Oil (vitamin A & D), if any are lacking in diet - you can find this out by tracking in the free Cronometer app
To put it simply: Make sure 90% of meals are home cooked whole foods, consisting of a large (relative to the average american) portion of meat, potatoes (or rice cooked in bone broth), and vegetables. Supplement with vitamins as needed, but ideally it's all obtained through diet.
Thank you so much!
Treat your protein like carbs. Standard American plate has a protein, a vegetable, and a starch. Yours should have two portions of meat and a vegetable. Check out intermittent fasting.
Thank you for your response!
Have you ever experimented with DHT topical cream and if so (or not) what benefits does real DHT topical/ injectable offer that Testosterone doesn’t?
My supplement question…what does ubiquinol do for the heart? I’m thinking of starting 200mg per day in addition to 5g astralagus and 500mg tudca. Wanting to take these to max organ health!
Thank you!
Yes I have experimented with topical and injectable DHT.
The topical is good for shrinking gyno or growing eggplant, while injectable is the most insane mental and physical PED ever.
Read about it here:
https://twitter.com/BowTiedUM/status/1762611558864044474
It helps produce ATP in the heart to power contractions, while also protecting from reactive oxygens species. It's GOATed for heart health. Have even heard of people recovering from CHF while megadosing it.
Why are you considering a DHT cream?
I’m not. My question is specifically for his commentary on his experience or his opinion. I’m taking advantage of being able to ask questions to further learn about topics I’m interested in.
Hi Bowtied Biohacker really big fan of your work anyway you do any 1 on 1 consultations?
Yeah I do on my five.me or you can send me an email at bowtiedbiohacker@protonmail.com if you want to pay with crypto
Nattokinase: 8,000 FU x 2
Astragalus: 2g x 2
Aged Garlic: 600mg x 2
Citrus Bergamot: 500 mg x 2
NAC: 600mg
Boron: 6mg
Tudca: 500mg
Ubiquinol: 100mg
Magnesium Chloride: 1g
Magnesium Glycinate (night): 2g
Would you recommend adding injectable l-carnitine for fat loss?
I'd bump ubiquinal to 200-400mg if you can afford
Nice astragalus dosing
Inj l carnitine at 900mg eod has worked well for me, but whatever you decide to do is up to you and your doc!
Any L citrulline?
Any Zinc?
He probably gets it thru diet. Ends up being quite easy when you get a lot of animal protein
50yrs, lean, lifting 5x/week, cardio 3x/week - on TRT.
98 CAC and mild atherosclerosis.
5mg rosuvastatin and 2 baby aspirin morning+evening currently, may add ezetimibe on next follow up.
CVD reversal stack:
12,000CFU Nattokinase
1000mg citrus bergamot
500mg berberine
2000-4000mg vitamin C + 2000mg lysine + 1000mg proline (Pauling stack)
Koncentrated K complex (5mg K1, 25mg MK-4, 0.5mg MK-7).
B-complex
5000IU vitamin D3
Anything to add or remove?
Not medical advice, obviously run by your doctor.
I believe vitamin D supplementation contributes to arterial calcification. Blasting your bloodstream with a day or mores worth of cholecalciferol is not the same as endogenously produced Vitamin D.
This is why I still go out in the morning and mid day, even when the suns not out. I also use a sperti for 10-15 mins per day to boost that endogenous synthesis, and the only vitamin D supplement I really take is cod liver oil, which has like 800IU.
I'd also add a hefty 200-400mg dose of ubiquinol. I'd get the blood thinning effect from cod liver oil/EPA supplementation since those are also great for cardiovascular health.
I'd rely on diet, fasted cardio 5x per week, berberine, citrus bergamot, LYCOPENE (add), and kyolic aged garliic extract to manage lipids instead of rosuvostatin. No reason why lipids should still be whack if fats are kept as low as they can be to support physiological function and saturated fats are substituted for as many MUFA and omega 3/9 PUFA as possible (olive oil, fish, avocado, black seed oil, etc) Ezetimibe if *still needed*, but with the natty support stack , increased cardio, and dietary changes, it's usually not.
I'd also want to be on 2.5 to 5mg daily tadalafil and nebivolol depending on RHR/bp needs, again talk to doctor. Apologies for overlooking your question, not sure how that happened.
No worries, thanks for the advice 🙏
Wrt vitamin D and calcification, I reslly haven’t seen that correlation in the literature. It’s eithrr neutral or beneficial. But yeah, sunlight is best. Will look into an UVB lamp as I live way up north.
I’m prone to hypothyroidism, especially when I diet, but a small dose of NDT on my last cut really helped with lipids (and energy, body temps etc). Going off that when lean bulking but yeah - regular cardio, fats are low and mainly omega-3s/9s/MUFA.
I’ll add the lycopene. Thanks again.
https://pubmed.ncbi.nlm.nih.gov/32556518/
https://www.ahajournals.org/doi/full/10.1161/01.cir.96.6.1755
Ok, so this is the second time I posted my question, I also posted it in the previous Q&A.
You’ve answered questions before and after mine, so if you could explain if there’s something about my phrasing/wording or if this is something you’d rather not answer, then please let me know.
What are you running with your TRT?
200mg/week test E. Puts me at the very top of the range - 34 (ref 8-35).
Injection frequency? How long after injection do you get bloodwork done?
Daily injections, blood work 24hrs after last injection.
How does that amount correspond to your E2 levels?
0.08 (ref 0-0.17)
Daily Stack:
- 10 mg Vit-B6
- 15 mg Zinc P
- 5 mg Cialis
- 1300 mg tribulus
- 600 mg NAC
- 1000 mg Vit D3 + 45 mg K2
- Sleep 1000 mg Mag Glyc
Question:
Should I cycle NAC?
I'd cycle the tribulus. 3 months on 3 off to keep it effective
Do you mean 100mg vit B6? 10 is not a lot. make sure it's p5p form.
NAC should be used as needed to offset oxidative stress. Are you sick, recently drank alcohol, recently trained hardcore, taking PEDs or anything else that causes increased free radicals? Those are some reasons why you'd want to supplement with NAC
If it's just "because I heard it's good for you" and you aren't noticing huge benefits you probably don't need to take it every day
Any suggestions for injections/ peptides for neck pain — open to try anything non-mainstream (shows nothing on mri/ scans and physical therapy has not done much of an improvement). The only saving grace is an icepack on the area provides relief to symptoms
Perhaps BPC-157/TB-500
5-10g Glutamine
1g elemental magnesium
1 capsule Infini-B
2g Taurine
40mg MicroZinc
100mg Tongkat Ali 10% Eurycomanone
200mg Nigella Sativa (capsules…)
1600mg DHA/EPA (800mg each)
5g Fiber twice per day
3-5g Glycine
Grimm’s Easy Journey Tea with Mulungu Bark a few times per week
A couple times per week: Theanine, Rhodiola Rosea, ALCAR
Very occasional use: Magnolia Bark, Ashwagandha, Valerian Root, Polygala, Sabroxy, Cognance
BF at ~18% (guessed), 22y, 73kg, 180cm. Goal is to build more muscles, increase HRV (50)/lower RHR(45) and increase test (smth around 600 when I last checked). Training with bodyweight ~45min/day in the morning.
Would be awesome to have some feedback on my stack:
Omega3 (daily)
Magnesium (daily)
VitaminD (5000ie every 4 days)
Biotin (daily)
Zinc (daily)
Boron (1 week on 2 weeks off)
Protein (22g Whey daily)
L-Citrulline Malat (5mg daily)
Seperate Question: What could be a protocol to keep a high libido consistently? E.g. running in the evening/meditation etc.
Thanks!
1) Not medical advice, obviously run by your doctor.
I believe vitamin D supplementation contributes to arterial calcification. Blasting your bloodstream with a day or mores worth of cholecalciferol is not the same as endogenously produced Vitamin D.
This is why I still go out in the morning and mid day, even when the suns not out. I also use a sperti for 10-15 mins per day to boost that endogenous synthesis, and the only vitamin D supplement I really take is cod liver oil, which has like 800IU.
I'd also just run a good methylated b complex with biotin in it instead of straight biotin to prevent imbalances.
I'd make sure that magnesium and calcium are 1:1 ratio, so log with Cronometer
2) You're guessing that bf is 18%, but most people underestimate by 5% so could easily be 23+
In any case, 18% is too high for hormone optimization/libido maxxing purposes. I'd get a DEXA scan to confirm and then follow my scientific method to fat loss article to get down to 10-12%
Wanna make sure testosterone, free testosterone, and dht are upper range, estradiol/progesterone middle range, and prolactin is lower range.
Other than that, yes cardio is important, sufficient micronutrients and maintenance or surplus caloric intake, dopaminergic function in tact (no porn or masturbation), and sunlight maxxing (alpha melanocyte is the strongest libido hormone) will need to be ticked as well (more sun = more libido & better erections)