#9 - The Final 5%: Supplements That Support a Strong Diet

We’ve made it to the top of the pyramid: supplements.

They’re fascinating — not just for their effects, but also for the euphoria of buying them, the placebo, and the potential real-world benefits. It’s an entire industry, and no matter your goal, there’s likely a supplement marketed for it.

• Want to burn fat? Easy.

• Want to sleep better? Plenty of options.

• Want to gain weight? Now that’s trickier.

For actual weight and muscle gain (not just “body recomposition”), the big names are mass gainers and creatine. And even then, most products are poorly designed for lean gains.

📌 I’ll cover mass gainers in-depth soon — how to build your own, what to avoid, and how 90% of store-bought gainers just make you fat. But today, let’s focus on foundational supplements that truly move the needle.

💡 First: Why Supplement at All?

Thanks to the Holy Bulk diet, we’re already covering most micronutrient needs. That’s the goal — to get most of what we need from food. But a few strategic supplements can:

• Fill remaining gaps (vitamins K & E)

• Improve recovery and training output

• Enhance muscle gain in a caloric surplus

Let’s dive into what I personally use — no peptides, traditional medicines, or advanced protocols here (yet). Just the essentials.

🧬 1. TMG (Trimethylglycine)

We used this during the fat loss phase, and it still plays a key role in bulking.

✅ Supports liver detox and methylation
✅ Improves nitric oxide production → better pumps
✅ Enhances vascular function and glucose metabolism
✅ May help partition nutrients toward muscle in high-carb states

TMG shines when paired with OJ, rice, and whey. It’s especially useful post-workout and with high-protein meals.

🕒 How to use it:
Up to 5 g per day, split across 2–3 meals. Best taken with carbs (breakfast or peri-workout).

🔗 Product I use: Switch Nutrition TMG

Science recap: TMG is a methyl donor that aids in homocysteine reduction and supports creatine synthesis. Its vasodilatory and liver-supportive effects are especially relevant in high-calorie, high-carb diets.

🧬 2. Creatine Monohydrate

The king of lean mass support.

✅ Increases strength, reps, and workout volume
✅ Boosts muscle cell hydration
✅ Enhances training recovery and cognitive performance

Bonus: When paired with TMG, it’s been shown to improve body composition: more muscles, less fat (Cholewa et al., 2013).

🕒 How to use it:
10-20 g daily (depending on how tall and big you are), ideally split pre- and post-workout with carbs.

🔍 Look for Creapure® for purity.

Science recap: Creatine is the most well-researched supplement for muscle mass. It also improves anaerobic power and supports neuroprotective pathways.

🧬 3. Magnesium

Often overlooked, but critical — especially in high-carb diets. The form I specifically use is Magnesium Chloride Hexahydrate.

This form does not get enough love but is great as it is highly bioavailable even with poor digestion, affordable, and can also be used topically or in baths for muscle relaxation.

✅ Enhances insulin sensitivity and glucose uptake
✅ Supports thyroid conversion (T4 → T3)
✅ Improves sleep and muscle relaxation
✅ Helps regulate cortisol and adrenaline
✅ Promotes CO₂ retention
✅ Aids digestion and bile production

🕒 How to use it:
2.5–3.75 g of magnesium chloride per day (approx. 300–450 mg elemental magnesium). Mix into 2 L of water and sip throughout the day.

🔗 Product I use: MISMO Magnesium Chloride

Science recap: Magnesium is a cofactor in 300+ enzymatic reactions, including ATP metabolism, glucose transport, and neurotransmitter regulation. The chloride form is highly bioavailable.

🧬 4. Fat-Soluble Vitamin Blend (A, D3, E, K2)

In issue #8, we saw a micronutrient gap in vitamins K and E. Rather than adding more foods, I use a fat-soluble blend to fill it. This blend also contains vitamin A and D3.

✅ Inhibits aromatase → lower estrogen
✅ Supports testosterone and DHT production
✅ Improves insulin sensitivity and calcium shuttling (via K2)
✅ Enhances androgen signaling and recovery
✅ Supports liver detox and hormonal balance
✅ Synergistic effects on muscle building and fat loss

DYK? 50,000 IU of vitamin D has been shown to help direct a caloric surplus toward muscle gain rather than fat storage. A strong signal to get more sun whenever possible. I’ll soon be experimenting with a megadose protocol and will report back on the results .

🕒 How to use it:
Take 8 drops with your main fat-containing meal (usually dinner). If sensitive to D3, try it earlier in the day (with carrot salad).

🔗Product I use: IdeaLabs EstroBan

Science recap: Vitamins A, D, E, and K2 are essential for steroidogenesis, immune function, calcium regulation, and recovery. K2 especially enhances glucose metabolism in muscle cells and helps reduce calcification.

🧪 Recap

Here’s your starter stack:

These are not mandatory — but they’re powerful tools once the diet is solid.

🧠 What About Everything Else?

Stress, digestion, appetite — there’s more coming.

Soon, we’ll start diving into these categories one by one. Each deserves its own issue.

For now? Master the basics. You’ll get more out of your food, your training, and your sleep — with minimal bloat.

And yes… I’ll soon release a special issue on how to choose the perfect whey.

💬 What supplements do you use and swear by? Hit reply — I read every message.

Until next time,
Sainté