Public protocols

Men's Health Support Stack

+66 more items in Men's Health Support Stack

A simple, evidence-based supplement protocol to support energy, muscle, metabolism, heart health, brain function, and healthy hormone production. Remember: Supplements work best when combined with strength training, adequate protein, quality sleep, stress management, and regular medical care. Supplement Dose & Timing Benefits Important Notes: Thorne Basic Nutrients 2/Day 2 capsules daily with breakfast or lunch Fills common nutrient gaps, supports energy production, immune function, brain health, metabolism, and healthy hormone production. Take with food. Contains vitamin K—consult your provider if taking warfarin (Coumadin). Vitamin D3 + K2 2,000–5,000 IU Vitamin D3 + 90–180 mcg K2 daily with a meal containing fat (dose may be adjusted based on lab results) Supports bone health, immune function, muscle strength, cardiovascular health, and healthy testosterone production. Vitamin D requirements vary. Periodic blood testing is recommended. Contains vitamin K. Omega-3 Fish Oil 1–2 softgels daily with food (goal: 1,000–2,000 mg EPA + DHA/day) Supports heart health, healthy triglycerides, brain function, joint health, and healthy inflammation. May increase bleeding risk with blood thinners. Take with food to improve absorption. Choline (Citicoline or Alpha-GPC) 250–500 mg each morning Supports memory, focus, attention, brain health, and healthy nerve function. Best taken earlier in the day. May cause mild headache or nausea in sensitive individuals. Creatine Monohydrate 5 grams daily (any time of day) Supports muscle strength, exercise recovery, healthy aging, and cognitive function. Stay well hydrated. A small increase in water weight is normal during the first few weeks. Thorne Advanced Testosterone Support 2 capsules daily with breakfast or lunch Supports healthy testosterone production, vitality, recovery, stress resilience, and libido using clinically studied ingredients. Not a replacement for testosterone therapy if you have medically confirmed low testosterone. Discuss persistent symptoms with your healthcare provider. CoQ10 (Ubiquinol preferred after age 50) 100–200 mg daily with a meal containing fat Supports heart health, cellular energy production, and healthy aging. Particularly helpful for those taking statin medications. May interact with warfarin. Take with food for best absorption. Magnesium Glycinate 300–400 mg 30–60 minutes before bed Promotes restful sleep, muscle recovery, nervous system function, and healthy blood pressure and blood sugar regulation. Separate from thyroid medication and certain antibiotics by at least 2–4 hours. Lifestyle Foundations For best results: Lift weights or perform resistance training 2–4 times per week Eat adequate protein (aim for 1.2–1.6 g/kg/day) Sleep 7–9 hours each night Stay physically active and maintain a healthy body composition Limit excessive alcohol intake and avoid tobacco When to Talk With Your Provider If you experience persistent fatigue, low libido, erectile dysfunction, loss of muscle mass, or reduced motivation despite healthy habits, additional evaluation may be appropriate. Laboratory testing—including vitamin levels, thyroid function, and hormone testing—can help determine whether a targeted treatment plan is needed. This protocol is intended to support healthy aging and overall wellness. Individual recommendations may vary based on your health history, medications, symptoms, and laboratory results.

The Cholesterol Stack

+44 more items in The Cholesterol Stack

Cholesterol & ApoB Support Protocol Fullscript Protocol Description This protocol focuses on improving cholesterol, ApoB, triglycerides, and cardiovascular health while reducing inflammation. It is intended to complement—not replace—lifestyle modifications and prescription medications when indicated. Supplement Stack (In Order of Importance) 1. Omega-3 Fish Oil Supports triglyceride reduction, heart health, endothelial function, and inflammation. Warnings: Use caution with blood thinners or before surgery. Avoid if allergic to fish unless approved by your healthcare provider. 2. Soluble Fiber (Sunfiber®, Psyllium, or Acacia Fiber) One of the most effective natural approaches for lowering LDL cholesterol while supporting blood sugar and gut health. Warnings: Increase gradually and drink adequate water. Separate from medications by at least 2 hours. 3. Citrus Bergamot Supports healthy LDL cholesterol, ApoB, triglycerides, and overall cardiovascular health. Warnings: May slightly lower blood sugar or blood pressure. Use caution if taking medications for diabetes or hypertension. 4. CoQ10 (Ubiquinol) Supports cellular energy production and heart health. Particularly beneficial for patients taking statin medications. Warnings: May reduce the effectiveness of warfarin. May slightly lower blood pressure. 5. Curcumin Supports healthy inflammatory pathways and cardiovascular health. Warnings: Use caution if taking blood thinners. Avoid in active gallbladder disease unless approved by your healthcare provider. 6. Magnesium Glycinate Supports blood pressure, vascular function, insulin sensitivity, and overall metabolic health. Warnings: Use caution in advanced kidney disease. 7. Vitamin D3 Supports cardiovascular, bone, and immune health. Warnings: Supplement according to laboratory testing whenever possible. Lifestyle Goals Mediterranean-style eating pattern 30–40 grams of fiber daily Limit saturated fat and ultra-processed foods Eat fatty fish at least twice weekly Maintain a healthy weight Exercise at least 150 minutes per week, including resistance training Do not smoke Work with your healthcare provider to monitor cholesterol, ApoB, blood pressure, blood sugar, and other cardiovascular risk factors. Important Health Reminder Supplements can support cardiovascular health but are not a substitute for prescription therapy when medically indicated. If you have established cardiovascular disease, diabetes, familial hypercholesterolemia, or a high calculated cardiovascular risk, discuss guideline-directed treatment options, including statins and other cholesterol-lowering medications, with your healthcare provider.

The Insulin Resistance Stack

+33 more items in The Insulin Resistance Stack

Insulin Resistance & Weight Management Protocol Fullscript Protocol Description This protocol is designed for individuals with insulin resistance, prediabetes, metabolic syndrome, PCOS, central weight gain, or those working toward healthy weight loss. These supplements support healthy blood sugar regulation, insulin sensitivity, appetite regulation, and metabolic function while complementing a healthy nutrition and exercise program. Supplement Stack (In Order of Importance) 1. Omega-3 Fish Oil Supports inflammation, triglycerides, cardiovascular health, and metabolic function. Warnings: Use caution with blood thinners. Avoid if allergic to fish unless approved by your healthcare provider. 2. Soluble Fiber (Sunfiber®, Psyllium, or Acacia Fiber) Supports satiety, blood sugar regulation, cholesterol reduction, and gut health. Warnings: Increase gradually. Drink adequate water. Separate from medications by at least 2 hours. 3. Sensitol® Supports healthy insulin signaling, glucose metabolism, and hormone balance through myo-inositol and D-chiro-inositol. Warnings: Generally well tolerated. May enhance the effects of diabetes medications. Monitor blood sugars if taking glucose-lowering medications. Discuss use if pregnant or breastfeeding. 4. Berberine Supports healthy blood sugar, insulin sensitivity, triglycerides, fatty liver, and metabolic health. Warnings: May cause gastrointestinal upset. Can lower blood sugar. May interact with diabetes medications. Avoid during pregnancy and breastfeeding. 5. Magnesium Glycinate Supports insulin sensitivity, sleep, stress management, and muscle function. Warnings: Use caution in advanced kidney disease. 6. Vitamin D3 Supports metabolic health and immune function. Warnings: Supplement according to laboratory results whenever possible. Lifestyle Goals Mediterranean-style eating pattern 80–100 grams of protein daily 30–40 grams of fiber daily Resistance training at least 2–3 times weekly Daily walking or aerobic exercise Prioritize sleep and stress reduction Consider continuous glucose monitoring, when appropriate, to better understand your body's response to food and activity.

The Metabolic Support Stack

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At Steady State Health, we believe supplements should be purposeful, evidence-based, and personalized —not a cabinet full of products that promise everything and deliver little. That's why we've partnered with Fullscript , a professional-grade supplement dispensary that provides high-quality products from trusted manufacturers. Every supplement we recommend has been selected to support your health based on your symptoms, goals, and laboratory results. Your Foundational Supplement Stack Most patients do well starting with a simple foundation: Multivitamin – Fills common nutritional gaps. Omega-3 Fish Oil – Supports heart, brain, and joint health. Vitamin D3 + K2 – Supports bones, muscles, and immune health. Magnesium Glycinate – Supports sleep, relaxation, and muscle recovery. Protein Powder (as needed) – Helps meet daily protein goals. Fiber Supplement (as needed) – Supports gut health, cholesterol, blood sugar, and regularity. Additional supplements may be recommended based on your individual needs, including iron, vitamin B12, creatine, calcium, probiotics, electrolytes, or other targeted nutrients. Our philosophy is simple: Start with a strong foundation. Personalize from there. We'll help you choose supplements that fit your health goals so you can feel confident you're investing in products that are safe, effective, and backed by science—not marketing. For the best success, add one thing at a time starting with the magnesium.

The Rosacea Stack

+66 more items in The Rosacea Stack

Rosacea Support Protocol Rosacea is a chronic inflammatory skin condition influenced by genetics, the immune system, skin barrier function, the gut microbiome, sun exposure, and, for some people, hormones and histamine. While supplements cannot cure rosacea, they may help reduce inflammation, improve skin barrier health, decrease flushing, and support overall skin health. Results are gradual and typically take 8–12 weeks of consistent use. Rosacea Supplement Stack (In Order of Importance) 1. Omega-3 Fish Oil Why it's important: Omega-3 fatty acids help reduce inflammation throughout the body and support the skin barrier. They may improve facial redness, dryness, irritation, and are particularly helpful for ocular rosacea (dry, irritated eyes). Suggested dose: 1–2 grams EPA/DHA daily Warnings: Use caution if taking blood thinners or before surgery. Choose a high-quality, purified fish oil. Avoid if you have a fish allergy unless approved by your healthcare provider. 2. Probiotic Why it's important: A healthy gut microbiome may help reduce inflammation associated with rosacea. Supporting gut health can improve skin health in some individuals through the gut-skin axis. Warnings: Temporary bloating or gas may occur when starting. Use caution if severely immunocompromised. 3. Astaxanthin Why it's important: Astaxanthin is a powerful antioxidant that helps protect the skin from UV-induced damage while reducing oxidative stress and inflammation that may contribute to rosacea flares. Suggested dose: 6–12 mg daily Warnings: May slightly lower blood pressure or blood sugar. Use caution if taking medications for hypertension or diabetes. Safety during pregnancy has not been established. 4. Vitamin D Why it's important: Vitamin D supports healthy immune regulation and may benefit individuals with inflammatory skin conditions who are deficient. Suggested dose: Based on laboratory testing. Warnings: Avoid excessive supplementation without medical guidance, as high doses can lead to elevated calcium levels. 5. Zinc Why it's important: Zinc supports skin healing, helps regulate inflammation, and contributes to healthy immune function. Suggested dose: 15–30 mg elemental zinc daily Warnings: May cause nausea if taken on an empty stomach. Long-term use above 25–30 mg daily may contribute to copper deficiency unless copper intake is adequate. Additional Support for Flushing & Histamine-Related Rosacea These supplements may be particularly helpful for individuals whose rosacea flares are triggered by heat, alcohol, spicy foods, stress, allergies, or histamine-rich foods. Quercetin Why it's important: A natural antioxidant and mast cell stabilizer that may help reduce histamine release and decrease facial flushing. Suggested dose: 500 mg once or twice daily Warnings: May interact with certain medications, including blood thinners and some antibiotics. Discuss with your healthcare provider before use. Curcumin Why it's important: Helps reduce inflammatory signaling and oxidative stress that may contribute to persistent redness and skin irritation. Suggested dose: Follow product directions (prefer highly absorbable formulations such as Meriva® or phytosome curcumin). Warnings: Use caution if taking blood thinners or if you have gallbladder disease. May cause mild digestive upset. DAO (Diamine Oxidase) Why it's important: DAO is an enzyme that helps break down histamine from foods. It may be helpful for individuals who notice rosacea flares after consuming wine, aged cheeses, fermented foods, processed meats, or other high-histamine foods. Suggested dose: Take immediately before high-histamine meals. Warnings: DAO supplements work only on dietary histamine and do not treat all causes of rosacea. They should be used as part of a broader management plan. Nicotinamide (Vitamin B3) Why it's important: Nicotinamide supports the skin barrier, reduces inflammation, and may improve skin health without causing flushing. Suggested dose: 250–500 mg daily Warnings: Be sure to choose nicotinamide (niacinamide) , not niacin (nicotinic acid) , which commonly causes flushing and may worsen rosacea. Use caution in significant liver disease. Vitamin C Why it's important: Supports collagen production, wound healing, antioxidant defenses, and skin repair. Suggested dose: 500–1,000 mg daily Warnings: High doses may cause digestive upset or increase the risk of kidney stones in susceptible individuals. Oral Ceramides Why it's important: Help strengthen the skin barrier, improve hydration, and reduce skin dryness, making the skin more resilient to environmental triggers. Warnings: Avoid if allergic to ingredients contained in the product (such as wheat-derived ceramides). Generally well tolerated. Lifestyle Recommendations For best results: Wear broad-spectrum sunscreen (SPF 30 or higher) every day. Avoid excessive sun exposure and overheating. Use gentle, fragrance-free skincare products. Identify and minimize personal triggers such as alcohol, spicy foods, hot beverages, emotional stress, and high-histamine foods. Eat a Mediterranean-style diet rich in vegetables, healthy fats, and omega-3 fatty acids. Stay well hydrated. Prioritize quality sleep and stress management. Important Health Warnings These supplements are generally well tolerated but may not be appropriate for everyone. Consult your healthcare provider before starting this protocol if you: Are pregnant or breastfeeding. Take blood thinners or medications that affect bleeding. Take medications for high blood pressure or diabetes. Have kidney or liver disease. Have fish allergies or food allergies related to supplement ingredients. Have autoimmune conditions requiring immunosuppressive therapy. Start one new supplement every 3–5 days so you can monitor for benefits and potential side effects. Supplements are intended to complement—not replace—medical treatment. If your rosacea is severe, rapidly worsening, involves the eyes, or causes significant discomfort, seek evaluation from your healthcare provider or dermatologist.

The Acne Stack

+55 more items in The Acne Stack

Clear Skin Protocol Healthy skin starts from the inside out. Adult acne is often influenced by hormones, inflammation, blood sugar regulation, gut health, nutrition, stress, and genetics. This protocol is designed to support these underlying factors using high-quality, evidence-based supplements. Not everyone will need every supplement. Your recommendations may be personalized based on your medical history, medications, laboratory results, and skin concerns. For best results, combine supplements with a nutrient-dense diet, adequate protein (80–100 grams daily), 30–40 grams of fiber, regular exercise, quality sleep, stress management, and a consistent skincare routine. Most people begin noticing improvements after 8–12 weeks of consistent use. Acne Supplement Stack (In Order of Importance) 1. Zinc Supports healthy oil production, reduces inflammation, and promotes skin healing. Suggested dose: 15–30 mg elemental zinc daily Warnings: May cause nausea if taken without food. Long-term use above 25–30 mg daily may contribute to copper deficiency. Separate from certain antibiotics by at least 2 hours. 2. Omega-3 Fish Oil Helps reduce inflammation and supports the skin barrier. Suggested dose: 1–2 grams EPA/DHA daily Warnings: Use caution if taking blood thinners or before surgery. Avoid if allergic to fish unless approved by your healthcare provider. 3. Probiotic Supports gut health and may help reduce skin inflammation. Warnings: May cause temporary bloating or gas when starting. Use caution if severely immunocompromised. 4. Vitamin D Supports immune function and healthy skin. Best supplemented based on laboratory testing. Warnings: Avoid excessive dosing without medical supervision. 5. Vitamin C Supports collagen production, wound healing, and antioxidant protection. Suggested dose: 500–1,000 mg daily Warnings: High doses may cause digestive upset or increase kidney stone risk in susceptible individuals. 6. Lactoferrin May reduce inflammatory acne and support a healthy skin microbiome. Warnings: Avoid if you have a milk protein allergy. 7. Myo-Inositol (For PCOS or Insulin Resistance) Supports healthy insulin signaling and hormone balance in appropriate patients. Warnings: May cause mild gastrointestinal upset. Discuss use with your healthcare provider if pregnant or planning pregnancy. 8. DIM (Selected Patients Only) Supports healthy estrogen metabolism and may benefit some women with hormone-related acne. Warnings: Avoid during pregnancy. Use only under the guidance of a healthcare provider if you are taking hormone therapy, hormonal contraception, or have a hormone-sensitive medical condition. Important Health Warnings These supplements are generally well tolerated but may not be appropriate for everyone. Consult your healthcare provider before starting this protocol if you: Are pregnant or breastfeeding. Take blood thinners. Take medications for diabetes or high blood pressure. Have kidney or liver disease. Have a fish or milk protein allergy. Have hormone-sensitive medical conditions. Start one new supplement every 3–5 days to monitor for tolerance and potential side effects. Supplements are intended to complement—not replace—a healthy diet, medical treatment, and an appropriate skincare routine.

The Healthy Skin Stack

+44 more items in The Healthy Skin Stack

Beauty From Within: Skin Health Protocol Healthy, glowing skin starts from the inside out. While a good skincare routine is important, your skin is also influenced by nutrition, hormones, sleep, stress, sun exposure, and genetics. As we age—particularly during perimenopause and menopause—our natural collagen production declines, skin becomes drier, and healing slows. This is a normal part of aging, but there are steps we can take to support healthy skin. This supplement protocol is designed to provide your body with key nutrients that support collagen production, skin hydration, elasticity, antioxidant protection, and healthy aging. The products in this collection were selected based on quality, safety, and the best available scientific evidence. Keep in mind that supplements are not a substitute for a healthy lifestyle. The most effective skin care plan also includes: Eating adequate protein (generally 80–100 grams per day) Consuming plenty of colorful fruits and vegetables Getting 30–40 grams of fiber daily Staying well hydrated Exercising regularly, especially resistance training Prioritizing quality sleep Wearing broad-spectrum sunscreen (SPF 30 or higher) every day Avoiding smoking and limiting alcohol intake Results take time. Most people begin noticing improvements in hydration and skin texture after 6–8 weeks, while improvements in collagen, elasticity, and fine lines often require 3–6 months of consistent use. Because every person is unique, you may not need every supplement in this protocol. Your recommendations may vary depending on your age, diet, hormone status, medical conditions, medications, and personal goals. As with any supplement program, start one new product at a time and allow several days before adding another. This makes it easier to identify benefits or any unexpected side effects. If you are pregnant, breastfeeding, have kidney disease, take blood thinners, or have other chronic medical conditions, please discuss these supplements with your healthcare provider before starting. Beautiful skin isn't about chasing perfection—it's about supporting your body so your skin can be as healthy, resilient, and vibrant as possible at every stage of life.

Steady Sleep

Steady Sleep resource 1

Steady Measurement

Weight loss is about much more than calories. The Oura Ring provides valuable insights into the habits that influence your metabolism, including sleep quality, recovery, activity, stress, heart rate, heart rate variability (HRV), and body temperature trends. These metrics help you understand how your body responds to nutrition, exercise, hormones, illness, and daily stressors. At Steady State Health, we use this information alongside your symptoms, weight trends, and nutrition data to make more personalized recommendations. Better sleep, improved recovery, and reduced stress often translate into better metabolic health and more sustainable weight loss. When paired with tools like Levels, Apple Health, or a Renpho scale, the Oura Ring becomes part of a comprehensive approach to improving body composition, energy, and long-term health—not just the number on the scale.