Public protocols

ZNQ Immune Support

The combination of zinc, N-acetylcysteine (NAC), and quercetin can be beneficial in combating viral infections due to their complementary roles in supporting the immune system and mitigating oxidative stress. Vitamin C, a low-sugar, high-protein diet, and plenty of sleep are also essential in supporting your immune system when you've been exposed to viruses or any other pathogens.

Wake Up Rested — 3AM Awakener

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Your quiz results identified blood sugar instability as your primary sleep disruptor. Your liver is running low on glucose around 2–4 AM, triggering an adrenaline surge that pulls you out of sleep. This protocol supports insulin sensitivity, overnight glucose stability, and hepatic gluconeogenesis so your body doesn't need to sound the alarm at 3 AM. Pair this protocol with a protein-and-fat dinner and eliminate alcohol for best results. Give this protocol 2–3 weeks before evaluating.

Histamine Support

My Histamine Support Protocol is ideal for... Those who experience symptoms of histamine intolerance , such as headaches, skin flushing, hives, nasal congestion, or digestive discomfort after eating certain foods. Individuals with mast cell activation or chronic inflammation. Anyone looking to manage histamine-related issues through natural, targeted supplementation while improving their overall well-being. The specific supplements in this protocol help to support normal histamine histamine levels. Histamine Digest (Seeking Health): Contains DAO (Diamine Oxidase), the enzyme responsible for breaking down histamine in the digestive tract. Helps mitigate histamine reactions caused by high-histamine foods, such as fermented foods, aged cheeses, and cured meats. Vitamin C + NAC (Thorne): Vitamin C: Acts as a natural antihistamine and stabilizes mast cells, preventing the release of histamine into the body. NAC (N-Acetylcysteine): Boosts glutathione production, which detoxifies histamine and supports the body's natural histamine breakdown pathways. HistaminX (Seeking Health): A powerful combination of quercetin, luteolin, bromelain, rutin, and stinging nettle. Stabilizes mast cells, reduces histamine release, and alleviates inflammation commonly associated with histamine-related symptoms. In addition to these supplements, to help lower histamine, incorporate the following into your diet and lifestyle: Follow a Low-Histamine Diet: Avoid high-histamine foods such as fermented products (sauerkraut, kimchi), aged cheeses, alcohol, cured meats, and leftovers. Focus on fresh, whole foods like leafy greens, fresh proteins, and root vegetables. Stay Hydrated: Drink plenty of water to support histamine metabolism and detoxification. Support Gut Health: Incorporate histamine-degrading probiotics like Bifidobacterium infantis or Lactobacillus rhamnosus GG to improve gut function. Avoid probiotics that produce histamine, such as Lactobacillus casei or Lactobacillus bulgaricus. Manage Stress: Chronic stress can increase histamine release. Incorporate stress-reducing practices like mindfulness, meditation, or yoga. Sleep Well: Prioritize 7–8 hours of sleep per night, as poor sleep can exacerbate histamine-related symptoms. Avoid Histamine Triggers: Identify and minimize environmental triggers like pollen, mold, or dust mites, which can worsen histamine issues. If you have questions on this or any other protocol, please contact me at tom@tomnikkola.com. *​These statements have not been evaluated by the Food and Drug Administration. This protocol is not intended to diagnose, treat, cure or prevent any disease.

PCOS Support

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The following supplement recommendations align with my Practical Guide to PCOS . If you've previously purchased my "all access library" you'll receive the new guide as soon as it is available. I've set these up according to each of the four PCOS types a woman may find herself in. As always, you should consult your primary physician before starting any new nutrition, exercise, or supplement program. The following protocol should not be considered medical advice. If you're taking medications or being treated for other conditions or diseases, check with your doctor to make sure you can use the supplements below. You do not need all these supplements . Please find your PCOS type below and the corresponding supplements in in the protocol. Type 1: Insulin-Resistant PCOS Thorne Berberine Biotics Research Myo + D-Chiro Inositol Thorne Chromium Picolinate Pure Encapsulations Magnesium Glycinate Note: If you're using Semaglutide or Tirzepatide , you likely won't need the berberine. Type 2: Adrenal PCOS Seeking Health Phosphatydl Serine Pure Encapsulations Daily Calm Pure Encapsulations Magnesium Glycinate Type 3: Post-Birth Control PCOS Protocol for Life Balance DIM 200 Plus CDG Thorne Zinc Bisglycinate Pure Encapsulations PureLean Multivitamin (with methylated Bs) Microbiome Labs MegaSpore Biotic Type 4: Inflammatory PCOS Thorne Super EPA Xymogen Qercetin 20X Plus Xymogen CurcuPlex 95 Metagenics Vitamin D + K2

Wake Up Rested — Wired-But-Tired

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Your quiz results identified cortisol dysregulation as your primary sleep disruptor. Your nervous system is staying activated into the evening when it should be winding down, keeping melatonin suppressed and sleep shallow. This protocol supports HPA axis regulation, cortisol clearance, and GABA activity to help your brain shift out of alert mode at night. Take Rhodiola in the morning only. Take everything else in the evening as directed. Give this protocol 3–4 weeks of consistent use before evaluating results.

Wake Up Rested — Histamine Sleeper

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Your quiz results identified elevated histamine load as your primary sleep disruptor. Histamine is a potent wakefulness-promoting neurotransmitter, when your body can't break it down efficiently, it keeps your brain aroused during sleep. This protocol supports DAO enzyme activity, mast cell stabilization, and histamine clearance. Take DAO enzyme before any higher-risk meal (wine, fermented foods, aged cheese, leftover proteins). Quercetin works best taken consistently every day, not just reactively. Give this protocol 3–4 weeks alongside a low-histamine diet trial.

Foundational Five

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You’ve probably tried eating cleaner, cutting back on stress, maybe even taking a few supplements here and there. But when your energy’s still low, your brain’s foggy, or your hormones are all over the place, it’s time to get back to the basics and do them right. These are the five supplements I recommend to almost everyone I work with, especially if you’re dealing with: MTHFR mutations or poor methylation Hormonal imbalances Fatigue and low motivation Digestive issues Inflammation or autoimmune symptoms Serious fitness or performance goals Think of these like the foundation of your house. If your body doesn’t have these core nutrients dialed in, nothing else you do...keto, HIIT workouts, cold plunges, peptides...will work like it should. Here’s what I’ve put together, and why. 1. Multivitamin – Smart Options Based on Your Genes You’ve probably taken a multivitamin before and thought, “I didn’t notice anything.” That’s because most are junk. Wrong forms of B vitamins. Cheap ingredients. Too low in dose. Or in the case of MTHFR… the wrong form of folate entirely. I give you four options here depending on your needs and budget: Thorne Elite AM/PM This is top-of-the-line. It splits nutrients into morning and evening doses so you get what you need, when you need it. It’s also NSF-certified for athletes and loaded with more than just vitamins, like extra adaptogens, antioxidants, and performance support. PureGenomics Multivitamin: A multivitamin and mineral complex to support the nutrient requirements of common genetic variations. PureGenomics® Multivitamin supports healthy cognitive function as well as macular and retinal health.* Better for those who tend to be sensitive to supplements. Seeking Health Multivitamin One MF Same formula as above, but without methylated B vitamins (like methylfolate or methylcobalamin). If you’ve ever felt anxious, wired, or irritable on a methylated B complex, this one’s for you. Best for those who feel anxious when using methylated B vitamins. IM8 Daily Ultimate Essentials For those who have trouble swallowing pills, this is one of the best powder-based multivitamins I've ever seen. Just pour your stick pack into a glass of water, mix, and drink it. Why this matters: If you have an MTHFR mutation, you process B vitamins differently. That affects everything from how you make neurotransmitters, to how you detox, to how you feel day-to-day. And if you don’t have the mutation? You still need a solid multi, just without the complications. 2. Omega-3 – Thorne Super EPA Most people are walking around with way too many omega-6s and not nearly enough omega-3s. That’s a recipe for inflammation, hormone imbalances, mood issues, and brain fog. Why I like this one: You’re getting the right ratio of EPA to DHA It's easy to digest (won’t cause those fishy burps) It actually gets into your cells and does its job If you're dealing with: Hormone imbalance PMS or heavy periods Brain fog or mood swings Joint pain or inflammation This is a non-negotiable. 3. Magnesium – Pure Encapsulations Magnesium Glycinate Magnesium is one of the most common deficiencies I see—and one of the most underappreciated. Why it matters: It calms your nervous system Supports adrenal function Helps with sleep Reduces muscle tension and headaches And it's critical for methylation (especially if you have MTHFR) Why glycinate? It’s gentle on the gut and actually gets absorbed. Other forms (like oxide or citrate) either don’t work well or send you running to the bathroom. If you’re stressed, not sleeping well, or wired-and-tired all day, magnesium is one of the first things I’d recommend. 4. Vitamin D + K2 – Seeking Health D3+K2 Vitamin D is technically a hormone, and most people are low—even if they’re taking a basic D supplement. Here’s the issue: Taking D3 without K2 is like putting calcium in your bloodstream without telling it where to go. K2 directs calcium to your bones and teeth, and keeps it out of your arteries. This combo supports: Immune health Hormone balance Cardiovascular health Bone density If you have MTHFR or sluggish detox pathways, you’re already more prone to inflammation and cardiovascular risk. This is one of the easiest ways to support your system. 5. Digestive Enzymes, Acid and Bile Support You can eat the cleanest diet in the world… but if you’re not digesting and absorbing what you eat, it doesn’t matter. Enzyme production naturally drops with age, stress, and inflammation—which, let’s be honest, describes a lot of us. What this does: Breaks down protein, carbs, and fats Helps reduce bloating and gas Improves nutrient absorption Supports gut health (which ties into mood, energy, and immunity) Especially helpful if: You feel overly full after eating You’re bloated even when eating “clean” You’ve had gut issues after antibiotics, birth control, or mold exposure Why These Five? I’ve worked with thousands of clients. These five categories come up over and over as the most common nutrient gaps, especially in women between 35–55, with or without genetic mutations. And most men, too. When someone tells me they’ve “tried everything” but still feel off, it’s usually because they’ve skipped the fundamentals, or used low-quality products that never gave their body what it actually needed. So no, these aren’t trendy or flashy. But they work. Then... Once you've covered your foundation, we can start targeting your plan based on other goals and issues you're facing, such as: Improving your resilience to stress Enhancing cognitive function Increasing energy Supporting fat loss Reducing aches and pains If you ever want a completely personalized plan with one-on-one support, book a consultation with me .

Hey Perimenopause

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Low Ferritin Protocol

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This protocol complements the content of my free "Common Sense Guide to Ferritin" found on my website here: https://www.tomnikkola.com/ferritin-guide . You don't use all the supplements, just those that would benefit based on the cause of the low ferritin you're dealing with, which is outlined in the guide.