If anyone is in Los Angeles, March 28 and 29th, I will be speaking at Biohacker’s World and I have a code for 30% off LEA30 Let me know if you’re coming love to meet in person.

Butyrate is a short chain fatty acid made in the gut when bacteria ferment fiber that you cannot digest on your own. That simple process creates a molecule that acts as both a fuel and a signal across multiple systems in the body. Instead of thinking of fiber as something that just helps digestion, it is more accurate to think of it as a raw material that your microbiome converts into regulatory signals that influence metabolism, inflammation, and even sleep. When you eat fiber from foods like vegetables, fruits, and resistant starches, it travels through the small intestine largely unchanged. Once it reaches the colon, bacteria break it down through fermentation. This produces acetate, propionate, and butyrate. Of these, butyrate plays a particularly important role because it is the preferred fuel for the cells that line the colon. These cells, called colonocytes, form the barrier between your internal environment and the outside world. When colonocytes are fueled by butyrate, they function efficiently and maintain a strong barrier. When butyrate is low, these cells shift toward less efficient energy production and the barrier becomes more permeable. That allows substances like endotoxin to leak into circulation and drive inflammation throughout the body. So at the most basic level, butyrate helps determine whether the gut acts as a strong wall or a leaky filter. Inside the cell, butyrate is converted into acetyl CoA and enters the mitochondrial energy system. It feeds into the TCA cycle, which produces the reducing equivalents needed to drive the electron transport chain and generate ATP. This is not just about making energy. The type of fuel you use affects how electrons flow through the system. Butyrate tends to support a more balanced redox state compared to a heavy reliance on glucose metabolism under stress. That balance helps maintain efficient mitochondrial function and reduces the likelihood of excessive reactive oxygen species disrupting signaling. Butyrate also acts at the level of gene expression. It inhibits enzymes called histone deacetylases. These enzymes normally tighten DNA around histones and limit access to certain genes. When butyrate inhibits them, the DNA structure becomes more open and accessible. This allows increased expression of genes involved in antioxidant defense, mitochondrial function, and inflammation control. In simple terms, butyrate helps unlock parts of your genetic library that support repair and resilience.

Just wanted to share this…. stumbled upon an extract called maizinol….. derived from corn. Has some pretty impressive effects for increasing deep sleep by up to an extra 30 minutes a night over the course of a few weeks which is pretty astounding. here’s the pubmed links if anyone is interested https://pmc.ncbi.nlm.nih.gov/articles/PMC12759108/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9889011/ Interestingly it looks like cvs brand has the only product i could find that only has maizinol as the sole ingredient it’s called “deep sleep support” . Please chime in if anyone has tried this for sleep

This is my baseline, year round supplement stack focused on general health, longevity, and performance. I figure I’d share with the community. I also run a separate sleep stack, Gut health and a PED support stack when applicable, but everything below is what I consider foundational and evidence backed. 1.Creatine Monohydrate Benefits: • Strength and power output • Cognitive support • ATP buffering • Neuroprotection Dosage: 6 g daily 2. Fiber Powder (Psyllium Seed) Benefits: • Gut health and motility • LDL cholesterol reduction • Improved glucose control Dosage: 6 g daily 3. Omega-3 Fish Oil Benefits: • Anti-inflammatory support • Lipid profile optimization • Brain and cardiovascular health Dosage: • EPA: 2,760 mg • DHA: 1,240 mg 4. Vitamin D3 + K2 (MK-7) Benefits: • Bone health • Immune function • Proper calcium handling and cardiovascular support Dosage: Vitamin D3: 5,000 IU Vitamin K2 (MK-7): 180 mcg 5. BioActive B-Complex Benefits: • Energy metabolism • Methylation support • Homocysteine regulation • Cognitive and nervous system function Dosage: ½ serving (1 capsule) 6. Lutein + Zeaxanthin Benefits: • Eye and retinal health • Blue-light protection • Reduced oxidative stress • Long-term visual longevity Dosage: Lutein: 20 mg Zeaxanthin: 4 mg 7. Astaxanthin Benefits: • Mitochondrial and membrane level antioxidant • Supports skin, eyes, joints, heart, and brain Dosage: 12 mg daily 8. Magnesium Glycinate Benefits: • Improved sleep quality • Parasympathetic nervous system support • Muscle relaxation and recovery Dosage: 400 mg nightly Any questions drop them below and if anyone is interested in my sleep stack, PED stack or gut health stack lmk and I can make a post about them!

Join me for our October Live Q&A on Saturday, October 25 at 12:00 p.m. EST. We’ll dig into peptides, mitochondrial medicine, training and recovery design, and real-world protocol troubleshooting. Bring your questions (big or small), wins, sticking points, and labs or metrics you want decoded. Come ready to learn, take notes, and leave with clear next steps you can use the same day. To submit a question in advance, reply to this post with “Q&A” at the top and a concise summary of your question; live questions will be taken in order after pre-submissions. Save the date, invite a friend who’d benefit, and I’ll see you Saturday at noon. Here is the link to watch the replay of the Q&A thank you everone for joining and thank you for sending your questions in! https://us06web.zoom.us/rec/share/pcj7EkP9JA9hgj2SIcHeiFFgml4klErn_CRj33Nbb10OM0gmzh7itR_vKyHGXXwd.Cs3mioaqFw2jbYHe?startTime=1761407862000 Passcode: e4T2tR!l