Supplements I Take, Skip, and Experiment With (Doctor’s Edition)

I’ve been my own guinea pig for years when it comes to supplements. If you saw my cupboard 5 years ago, you’d think a pharmacy had exploded there.

But after cycling through dozens (and spending far too much money), I’ve narrowed things down to three categories:

1. The keepers… these form my core “stack” and are evidence-backed, provide consistent benefit and are part of my daily routine.
   

2. The duds…things I’ve tried and ditched (either no effect, low evidence, or not worth it).
   

3. The experiments… these are interesting compounds with emerging science I’m testing in a safe, measured way.
   
   

The keepers

Omega-3 (Algae oil, DHA/EPA)

• RCT (randomised controlled trial) backed for lowering triglycerides, cardiovascular protection, brain function.

• Algae > fish oil: sustainable, avoids heavy metal contamination.

• Noticeable effect for me on recovery and focus.

• If you’re eating 2+ servings of oily fish per week, you don’t need this (I don’t)
  
  

Vitamin D3 + K2 

• Deficiency rampant in UK/US.

• Strong links to bone health, immunity, potentially mood.

• I dose based on bloodwork which I get twice a year, not guesswork.

• Particularly important for me as I had a history of deficiency
  
  

Prebiotic fiber

• My most consistent daily staple.

• Without fermentable fibers, the gut shifts toward producing toxic metabolites (ammonia, phenols).

• I eat a high fiber diet with food but having a consistent, high potency dose of pure prebiotics not only acts as insurance but gives me even more diversity of fibers
  
  

Magnesium (Glycinate)

• Evidence for sleep latency reduction

• I actually don’t take this daily but more when my sleep needs an extra hand

• Also Magnesium is an important co-factor for Vitamin D so I’m mindful of ensuring this is replete!

• I avoid Magnesium oxide (poor absorption, laxative) and go with glycinate/malate forms.
  
  

Creatine monohydrate (powder)

• Daily staple now; recovery after strength training

• I only use monohydrate powder, no gummies.

• Safe, well-studied across hundreds of RCTs.
  
  

Protein (Whey isolate + plant mix)

• Functional & convenient to give me an extra 20-25g protein per day.

• Rotating blends keeps amino acid diversity high.

• Works for satiety + recovery.

Xylitol chewing gum

• I will take one of these more days of the week

• ⁠xylitol has good evidence at helping with decomposition of oral microbiome and nuking bad bugs in the mouth like strep mutans

• ⁠caveat: be mindful of xylitol if you’re got IBS or sensitive gut as it’s a sugar alcohol and could exacerbate bloating

The duds (stuff I’ve tried and ditched)

Mega multivitamins

• Kitchen-sink formulas don’t outperform targeted supplementation.

• Meta-analyses: little effect on longevity or chronic disease.

• I will be honest and I flip-flop on multivitamins the most… as I understand more about the interaction between different nutrients I realised most multi-vitamins aren’t formulated or dosed correctly so I’m on the hunt for the elusive unicorn of multi-vitamins

• To emphasise, I think they can be very useful and I want to take one but only if I can find a really good one (watch this space as I keep reviewing and researching)

• Full transparency, I was taking a multivitamin up until 1 month ago and realised it wasn’t doing enough for me and I paused it
  
  

Random herbal adaptogens (ashwagandha, rhodiola, etc.)

• Tried for stress/energy.

• Some small benefits, but inconsistent + marginal compared to sleep/exercise.
  
  

Collagen powders

• Skin and joint claims overstated.

• Equivalent benefit achievable from protein-rich diet.

• No personal effect noticed.

• I couldn’t justify the expense…all these supplements stack up and can get super pricey!
  
  

Apple cider vinegar gummies

• Clever marketing, poor evidence.

• No effect on fat loss or gut health.
  
  

Generic greens powders

• Often pixie-dusted with exotic plant powders.

• Expensive urine, no real microbiome impact.

• Tried in 2018 for a whole year when I was diagnosed with high cholesterol, very ineffective (I tried the one that rhymes with smashmetic schmeens)

Random probiotic pills

• Most don’t survive gastric acid, underdosed, wrong strains.

• Unless strain-specific with RCT data, I avoid.

Green tea extract (EGCG)

• Strong cell + animal data, but human outcomes weak.

• Can cause liver stress at higher doses.

• I’d rather drink actual green tea than take a capsule.

• When I found out I had mild fatty liver, I stopped this immediately as risk of liver injury was high at the doses they’re usually sold at

The experiments

Postbiotics (heat-killed strains, e.g. Lactobacillus plantarum DR7)

• New category: inactivated microbes that still signal immune + gut pathways.

• Safe, shelf-stable, early evidence for mood, immune, and GI health.

• I test cautiously but fascinated by the potential.

• So far: minimal effect at 1 month but I’m going to give it 3 months minimum

• These are expensive, so I will keep you posted
  
  
  

Probiotic mouthwash / Oral microbiome products

• Fascinating oral-gut-systemic axis.

• Evidence: some strains reduce cavity-causing bacteria, improve gum health.

• I’m trialing this cautiously, but I’ll be honest data is limited…I’m driven more by my curiosity about the oral microbiome
  
  

 L-theanine (with caffeine)

• Not new, but I’m testing precise dosing ratios (2:1 theanine:caffeine).

• Noticeably smoother energy, less jitter within the first 2-3 weeks of testing…TBD on full value!
  
  

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Best Foods To Eat When On Ozempic…

Ozempic (semaglutide) works by mimicking GLP-1, a gut hormone that signals fullness and slows stomach emptying. That’s why people feel satisfied with smaller portions. But the food you choose while on Ozempic (or other weight loss injections) can make or break the experience.

Pick the right foods and you’ll feel fuller, have fewer side effects, and keep weight off sustainably… but pick the wrong ones and you risk nausea, blood sugar crashes, and stalled progress.

No food is strictly off-limits, but here’s what it’s worth leaning into and what to dial down if you want weight loss injections to work synergistically with your diet.

1. High-fibre foods; because fibre + Ozempic = the perfect tag team
Fibre slows digestion naturally, helping avoid sugar spikes and crashes. This complements Ozempic’s effect of delayed stomach emptying, which means longer-lasting fullness.

What to eat: leafy greens, broccoli, carrots, apples, berries, oats, beans.
Why: keeps blood sugar steady, feeds your gut bacteria, and helps reduce cravings.

2. Lean proteins; protect your muscle while losing weight
On any weight-loss journey, there’s a risk of losing muscle along with fat. Protein helps preserve muscle mass and keeps you satisfied.

What to eat: chicken, fish, eggs, tofu, lentils, beans.
Why: more muscle = higher metabolism, which prevents the dreaded “weight regain” rebound.

3. Healthy fats

Not all fats are bad. The right ones provide slow, sustained energy without spiking blood sugar. They also make meals more satisfying which is especially useful if your appetite feels blunted.

What to eat: avocados, nuts, seeds, olive oil, oily fish.
Why: helps control hunger between meals and keeps your energy stable.

4. Low-glycemic carbs; aka carbs that play nice with your blood sugar
Carbs aren’t the enemy…but the type matters. Low-GI carbs release energy slowly, avoiding the rollercoaster of sugar highs and lows.

What to eat: sweet potatoes, quinoa, lentils, non-starchy veg.
Why: steady energy = fewer cravings and less fatigue.

Foods that can hinder progress 

1. Sugary snacks & drinks
Sweets, pastries, fizzy drinks + Ozempic’s slowed digestion will often feel worse (nausea, bloating, energy slump). Instead: swap soda for sparkling water with lemon, or have fruit instead of candy.

2. Fried & ultra-processed foods; too heavy for a slowed stomach
Greasy foods are already tough on digestion. Combine them with Ozempic’s delayed emptying, and the result is more bloating, discomfort, or nausea. Instead: choose oven-baked or air-fried options with lean protein and veggies.

3. Spicy or rich foods; nausea triggers
Many people on Ozempic notice reduced tolerance for very spicy or fatty dishes. These can irritate the stomach lining and worsen nausea. Instead: go for flavour without the overload… herbs, citrus, and mild spices.

4. Alcohol; empty calories + lower tolerance
Ozempic often reduces alcohol tolerance. That means drinks hit harder, faster. Add in the fact that alcohol is calorie-dense and doesn’t fill you up, and it’s not a helpful weight-loss companion. Instead: mocktails, kombucha, or sparkling water with fruit

Think of it this way, Ozempic helps you feel full. But what you fill up on determines whether you just lose weight… or actually thrive. These aren’t “Ozempic-only hacks.” They’re the same principles that support long-term health with or without medication.

P.S: My second book This Is Vital Information is out for pre-order now! It covers everything from guts (even dodgy ones), microbiome, poops, women’s health (endometriosis etc), sex, mental health, cancer and more. Click the link below to pre-order now!

Things I Wish I Learned Before My 30s

The mind is like a restless animal… leave it without direction, and it will gnaw at itself. 

Endless scrolling, passive waiting, drifting through hours… call of this is fertile ground for unease. 

But the moment you take action, even a small one, you deprive anxiety of the lifeblood it needs to burn. Action is one antidote. 

In psychology, this is often called behavioural activation: moving the body before the mind talks itself into knots. You lift a weight, make a phone call, write a single sentence and suddenly the fog begins to thin.

Still, I’ve learned another simple truth: in some cases overaction can be just as corrosive. When life becomes an endless compulsion to do, to fix, to grind, to distract… anxiety creeps back in through another door. Neuroscience would call this the overstimulation of the sympathetic system, philosophy might call it restlessness of the soul. In both, the remedy is the same: to practise stillness.

Stillness is not laziness rather it is the art of being unafraid of your own company. It is a discipline as much as any workout, a way of holding silence in your hands and finding peace in the absence of noise. The word to best describe this is ‘equanimity’... sometimes serenity is found not in doing more, but in being with less.

These reflections feel sharper right now. My dog, Shadow, was recently diagnosed with cancer. He’s had surgery, was left with a scar about 12 inches long, and a complication meant he had to be readmitted. He’s still in hospital, hopefully healing, and I miss him fiercely. 

Dogs don’t know philosophy, but they embody it…they live each moment with unedited passion. I’ve been throwing myself into the gym as a distraction, but also learning to sit with the discomfort of quiet, letting my mind declutter instead of filling it with endless noise.

But… not all is heavy. On the horizon, something far lighter. Next week, I’m going to announce one of the biggest projects I’ve ever undertaken. It’s been years in the making, equal parts exhausting and exhilarating. And it’s finally almost time. (Don’t worry, no one’s pregnant.)

Watch this space.

P.S. Reply to this email with your best guess about what it is. If you’re right, I’ll send you a mystery prize!

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