Public protocols
3 of Carrillo Health & Wellness Shop's general recommendations, available to anyone who visits this store.
Stress Mood & Emotional Wellness
4 more items in Stress Mood & Emotional WellnessStress, Mood & Emotional Wellness Stress, emotional well-being, and the ability to unwind are influenced by many factors, including sleep, nutrition, physical activity, workload, relationships, daily routines, and overall health. This protocol brings together several nutritional and botanical options commonly used to support relaxation, emotional wellness, and the body’s response to everyday stress. These products are not intended to be taken together as a required four-product stack. Each has a different role, and some contain overlapping ingredients. Choose thoughtfully based on your goals, health history, medications, and individual response. Start With the Foundations Before adding supplements, prioritize the habits that have the greatest influence on stress resilience and emotional well-being: Maintain a consistent sleep and wake schedule. Engage in regular physical activity appropriate for your fitness level. Eat regular, balanced meals and avoid relying on caffeine or stimulants to compensate for inadequate rest. Build intentional periods of recovery into the day. Consider breathing exercises, mindfulness, time outdoors, or other relaxation practices that you can perform consistently. Limit excessive alcohol use, particularly when stress or sleep is already affected. Pay attention to caffeine timing and total daily intake. Maintain supportive social connections and seek appropriate professional help when stress or mood concerns become persistent or disruptive. Supplements work best as part of a broader wellness strategy rather than as a substitute for these foundations. Understand the Role of Each Product L-Theanine L-theanine is an amino acid naturally associated with tea and is commonly used in supplements intended to support relaxation and a calm, focused state. It may be useful for individuals looking for a relatively simple, single-ingredient option for everyday relaxation or winding down. It should not be viewed as a treatment for anxiety, depression, or another mental health condition. Rapid Relief Saffron Saffron is a botanical that has been studied in the context of mood and emotional well-being. In this protocol, saffron is positioned as a targeted botanical option for emotional wellness rather than as a treatment for depression or another psychiatric condition. Research continues to evolve, and individual responses can vary. Emotion Balance Support Emotion Balance Support is a multi-ingredient formula containing nutrients and compounds involved in several normal neurological and stress-response pathways. A serving provides: L-tyrosine — 200 mg 5-HTP — 50 mg GABA — 50 mg Rhodiola extract — 50 mg Eleuthero extract — 50 mg It also contains vitamin C, vitamin B6, folate, vitamin B12, pantothenic acid, and iodine. Because this formula contains 5-HTP and multiple active ingredients , it deserves more careful consideration than a simple single-ingredient supplement. It should not automatically be combined with other mood-focused or adaptogenic formulas. Adaptogen-R3 Adaptogen-R3 is a multi-botanical formula built around: Rhodiola rosea Eleuthero Turmeric Prickly pear Ceylon cinnamon Maca Cordyceps This formula is better positioned as an option for stress resilience, adaptation, and daytime wellness rather than as an evening calming supplement. Rhodiola and eleuthero can feel activating for some individuals, so timing may matter. Important: Choose a Path Rather Than Stacking Everything These four products serve different purposes. A practical way to think about them is: Simple relaxation / calm-focus support L-Theanine Targeted emotional wellness botanical Saffron Broader multi-ingredient emotional wellness formula Emotion Balance Support Adaptogenic stress-response / resilience formula Adaptogen-R3 Emotion Balance Support and Adaptogen-R3 both contain rhodiola and eleuthero. They should not automatically be combined. If choosing between them: Emotion Balance Support provides a broader formula that includes 5-HTP, L-tyrosine, GABA, vitamins, rhodiola, and eleuthero. Adaptogen-R3 provides a broader botanical/adaptogenic approach with substantially more rhodiola and eleuthero plus additional plant ingredients. More ingredients are not automatically better. Introduce Changes Thoughtfully When practical, introduce one new supplement or strategy at a time. This makes it easier to determine: whether it is providing a meaningful benefit whether it causes unwanted effects whether it is unnecessary whether changes in sleep, caffeine, diet, exercise, or stress are influencing how you feel Follow individual product label directions unless you have received personalized guidance from an appropriate healthcare professional. Reassess periodically rather than automatically adding additional products. Timing Considerations Not every stress-support supplement is best taken at night. L-theanine may fit into daytime or evening routines depending on individual preference and response. Adaptogen-R3 , because it contains rhodiola and eleuthero, may be better suited to earlier in the day for individuals who find these botanicals activating. Emotion Balance Support contains multiple active ingredients and should be used according to the product directions and individual response. Avoid assuming that a product marketed for stress automatically belongs at bedtime. Track Your Response Consider tracking: perceived daily stress ability to relax or wind down sleep quality daytime energy concentration or mental fatigue caffeine intake exercise gastrointestinal tolerance unusual activation, restlessness, or excessive sleepiness Look for meaningful patterns over time rather than judging a product based on a single day. Important Medication and Interaction Considerations Emotion Balance Support contains 5-HTP. 5-HTP can interact with medications and other products that affect serotonin. Individuals taking antidepressants or other serotonergic medications should not assume this product is appropriate without professional review. This may include certain: SSRIs SNRIs MAO inhibitors tricyclic antidepressants migraine medications other serotonergic drugs or supplements Rhodiola, eleuthero, saffron, iodine, L-tyrosine, and other ingredients in this protocol may also have relevant medication or health-condition considerations. If you take prescription medications, are pregnant or breastfeeding, have significant medical conditions, or are unsure whether a product is appropriate for you, review its use with an appropriate healthcare professional. Safety Notes Stop use and seek appropriate care for significant or unusual reactions. Supplements should not be used to delay evaluation when mood or stress symptoms are severe, persistent, worsening, or significantly affecting daily function. Mental health concerns that involve thoughts of self-harm, inability to function safely, severe agitation, or other urgent symptoms require prompt professional evaluation rather than supplement escalation. Important This protocol is intended for educational and wellness purposes and is not intended to diagnose, treat, cure, or prevent disease. Supplements can be one component of a broader strategy that includes appropriate sleep, nutrition, exercise, stress-management practices, social support, and professional care when needed.
Fitness and Energy
8 more items in Fitness and EnergyExercise performance, training adaptation, and recovery depend on more than supplements. Nutrition, hydration, sleep, training structure, and recovery habits form the foundation. This protocol brings together several nutritional and performance-focused options commonly used to support training, exercise capacity, cellular energy, and recovery. These products are not intended to be taken together as a required six-product stack. Each serves a different purpose. Choose thoughtfully based on your training goals, diet, stimulant tolerance, health history, and overall routine. Start With the Foundations Before adding performance supplements, prioritize the habits that have the greatest influence on training and recovery: Maintain consistent hydration throughout the day and replace fluids and electrolytes appropriately during prolonged or heavy sweating. Consume adequate total calories and protein to support training demands and recovery. Include carbohydrates around training when appropriate for exercise intensity, duration, and individual goals. Aim for consistent, high-quality sleep and adequate recovery between demanding training sessions. Use progressive training rather than relying on supplements to compensate for an inconsistent program. Include appropriate warm-up, mobility, and recovery practices. Allow enough time between hard training sessions for adaptation and recovery. Use the attached training, nutrition, and hydration resources to strengthen these fundamentals before deciding which supplements are appropriate for you. Understand the Role of Each Product Creatine Creatine is one of the most extensively studied sports nutrition ingredients. It supports the phosphocreatine energy system, which contributes to rapid energy production during short-duration, high-intensity activity. Creatine is generally best viewed as a consistent foundational performance supplement rather than something that must be taken immediately before exercise. Coenzyme Q10 (CoQ10) CoQ10 is naturally involved in mitochondrial energy production and also functions as an antioxidant in the body. It is better viewed as a cellular energy and general wellness option rather than an acute stimulant or immediate pre-workout energy product. Acetyl-L-Carnitine Acetyl-L-carnitine is a form of carnitine involved in normal fatty-acid and cellular energy metabolism. Its role is different from caffeine or conventional stimulant-based pre-workout products. Alpha-Lipoic Acid Alpha-lipoic acid is a naturally occurring compound involved in normal cellular energy metabolism and antioxidant processes. It is better positioned as a metabolic and antioxidant support option rather than a direct exercise stimulant. Beta-Alanine-SR Beta-alanine is an amino acid used by the body to produce carnosine in skeletal muscle. Muscle carnosine helps buffer acidity that develops during certain forms of higher-intensity exercise. Beta-alanine is generally used consistently over time rather than only immediately before a workout. Some people experience temporary skin tingling, known as paresthesia, with beta-alanine. This can occur with the ingredient and is not necessarily a sign of an allergic reaction, although unusual or severe symptoms should be evaluated appropriately. Advanced Pre-Workout This multi-ingredient pre-workout contains: L-citrulline — 5 g Beta-alanine — 3.2 g Alpha GPC — 600 mg Caffeine — 200 mg L-theanine — 200 mg It also provides vitamin B6, vitamin B12, and sodium. This product is intended as a broader pre-workout option for exercise performance, energy, and focus. Because it already contains beta-alanine and caffeine, review the ingredient panel carefully before combining it with separate performance products. Choose Based on Your Goal Strength and power support Creatine may be one of the first options to consider for individuals engaged in resistance training, sprinting, or repeated high-intensity activity. High-intensity exercise capacity Beta-Alanine-SR may be relevant for individuals looking for a targeted single-ingredient option to support higher-intensity exercise capacity. Pre-workout energy and focus Advanced Pre-Workout may be appropriate for individuals who want a broader multi-ingredient approach and who tolerate caffeine appropriately. Cellular energy and metabolic support CoQ10, acetyl-L-carnitine, and alpha-lipoic acid serve different nutritional roles and should not be confused with acute stimulant-based energy products. Important: Avoid Ingredient Duplication The Advanced Pre-Workout already contains 3.2 g of beta-alanine and 200 mg of caffeine per full serving. If using the Advanced Pre-Workout, do not automatically add the standalone Beta-Alanine-SR on top of it. Instead, think of these as different options: Advanced Pre-Workout = multi-ingredient performance option Beta-Alanine-SR = targeted single-ingredient option Also review all other supplements, energy drinks, coffee, tea, and pre-workout products for overlapping ingredients. Pay particular attention to: Caffeine Beta-alanine Creatine L-theanine Amino acids Electrolytes Other stimulant ingredients More ingredients are not automatically better. Caffeine and Stimulant Considerations The Advanced Pre-Workout contains 200 mg of caffeine per full serving . When using a caffeine-containing product: Consider total daily caffeine intake from coffee, tea, energy drinks, and supplements. Avoid taking stimulant-containing products too close to bedtime if they interfere with sleep. Individuals who are sensitive to caffeine may need a lower intake or stimulant-free approach. Do not use increasing doses of stimulants to compensate for inadequate sleep, poor nutrition, or insufficient recovery. Sleep and recovery remain part of the performance plan. How to Approach This Protocol Start conservatively. Rather than starting several products at once, consider introducing changes individually when practical. This makes it easier to identify what is helping, what is unnecessary, and what may be causing unwanted effects. Follow individual product label directions unless you have received personalized guidance from an appropriate healthcare professional. Reassess periodically rather than automatically continuing or adding supplements indefinitely. Track Your Response When evaluating a performance supplement, consider tracking: Training volume Strength or power progression Exercise tolerance Perceived exertion Recovery between sessions Muscle soreness Sleep quality Gastrointestinal tolerance Heart rate or stimulant-related symptoms when relevant Look for meaningful patterns over time rather than judging a product based on a single workout. Safety Notes Sports and performance supplements are not appropriate for everyone and may interact with medications, health conditions, or other supplements. Stimulant-containing products deserve particular caution in individuals with cardiovascular conditions, uncontrolled blood pressure, significant anxiety, stimulant sensitivity, or other relevant medical concerns. Alpha-lipoic acid, CoQ10, acetyl-L-carnitine, creatine, beta-alanine, and other ingredients may also have individual medication or health-condition considerations. If you take prescription medications, are pregnant or breastfeeding, have significant medical conditions, or are unsure whether a product is appropriate for you, review its use with an appropriate healthcare professional. Stop use and seek appropriate care for significant or unusual reactions. Important This protocol is intended for educational and wellness purposes and is not intended to diagnose, treat, cure, or prevent disease. Supplements should complement an appropriate training program, adequate nutrition, hydration, sleep, and recovery—not replace them.
Sound Sleep
7 more items in Sound SleepQuality sleep is influenced by many factors, including sleep timing, stress, light exposure, daily habits, physical activity, caffeine use, and the body’s normal processes involved in relaxation and sleep regulation. This protocol brings together several nutritional and botanical options commonly used as part of a nighttime wellness routine. Each product has a different role. These products are not intended to be taken together as a required six-product “sleep stack.” The goal is to understand the available options, make changes thoughtfully, and avoid adding multiple products at the same time without a clear reason. Start With the Foundations Before adding supplements, prioritize the habits that support healthy sleep: Keep a consistent sleep and wake schedule. Get appropriate morning light exposure. Reduce bright light and screen exposure close to bedtime. Keep the bedroom cool, dark, quiet, and comfortable. Establish a consistent evening wind-down routine. Exercise regularly, while avoiding intense exercise too close to bedtime if it interferes with sleep. Consider an appropriate caffeine cutoff earlier in the day. Avoid relying on alcohol as a sleep aid. Use the included Sleep Diary to track sleep onset, nighttime awakenings, morning refreshment, and how you feel the following day. Understand the Role of Each Product Magnesium Glycinate Magnesium is an essential mineral involved in normal nerve and muscle function. Magnesium glycinate is commonly used as part of an evening wellness routine and may be a useful foundational option for some individuals. L-Theanine L-theanine is an amino acid naturally associated with tea and is commonly used in products intended to support relaxation and a calm wind-down period. Glycine Glycine is an amino acid involved in multiple normal physiological processes and is sometimes incorporated into nighttime nutritional routines. Melatonin-SR Melatonin is a hormone involved in regulating the body’s normal sleep-wake cycle. Sustained-release formulations are designed to release melatonin gradually rather than all at once. Melatonin should not be viewed simply as a “knockout” supplement, and more is not automatically better. Ashwagandha Ashwagandha is a botanical traditionally used to support the body’s response to everyday stress. It may be considered when stress or difficulty winding down is an important part of the nighttime picture. Apigenin Apigenin is a naturally occurring plant flavonoid found in several foods and botanicals. It has attracted interest in relaxation and sleep-related research, although research continues to evolve. How to Approach This Protocol Start conservatively. Rather than beginning several products at once, consider introducing changes individually when practical. This can make it easier to identify what is helping, what is unnecessary, and what may be causing unwanted effects. Follow the individual product label directions unless you have received personalized guidance from an appropriate healthcare professional. Take nighttime products at a consistent relative time when appropriate, and reassess periodically rather than automatically continuing or adding supplements indefinitely. More is not necessarily better. If a product is not providing a meaningful benefit, avoid simply adding another product on top of it without reconsidering the overall approach. Track Your Response The included Sleep Diary can help you monitor: Approximate time needed to fall asleep Nighttime awakenings Total sleep time Morning refreshment Daytime sleepiness or energy Digestive or other unwanted effects Changes in your sleep routine or lifestyle Reassessing your response over time can be more useful than judging a supplement based on a single night. Safety Notes Supplements are not appropriate for everyone and may interact with medications, other supplements, or certain health conditions. Magnesium may interact with some medications, including certain antibiotics and bisphosphonates. Melatonin, ashwagandha, and other ingredients may also have important medication or health-condition considerations. If you take prescription medications, are pregnant or breastfeeding, have significant medical conditions, or are unsure whether a supplement is appropriate for you, review its use with an appropriate healthcare professional. Stop use and seek appropriate care if you experience a significant or unusual reaction. Persistent, severe, or worsening sleep problems should not be managed simply by continuing to add supplements. Conditions such as sleep apnea, restless legs syndrome, mood disorders, medication effects, pain, or other medical issues may require professional evaluation. Important This protocol is intended for educational and wellness purposes and is not intended to diagnose, treat, cure, or prevent disease. Use supplements as one part of a broader sleep strategy that includes healthy sleep habits, an appropriate sleep environment, and attention to underlying factors that may be affecting sleep.
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