The supplement stack I recommend as a Newport Beach personal trainer
As a personal trainer based in Newport Beach, I work with clients across Newport Beach, Irvine, and Costa Mesa who are serious about their health and long-term performance. One of the most common questions I get — whether in a session, at the gym, or through Instagram — is what supplements I actually take and recommend.
The honest answer is that most supplements are not worth your money. But there are eight compounds I take daily because the research is solid, the quality is verifiable, and I feel the difference when I stop. This is my full stack, broken down so you can make an informed decision for yourself.
Every supplement I link to is from Momentous — NSF Certified for Sport and third-party tested on every batch. Use code THOMASBAYS at checkout for 14% off your order.
1. Tongkat ali — natural testosterone support
Tongkat ali (Eurycoma longifolia) is one of the most clinically supported testosterone support supplements available. It works by reducing sex hormone binding globulin (SHBG), which increases the amount of bioavailable testosterone in the body. For men training consistently — especially those over 35 — this translates to better drive, improved body composition, and stronger recovery between sessions.
I recommend this to many of my Newport Beach clients who are training hard but noticing their energy and motivation lagging. It is not a replacement for sleep, nutrition, or smart programming, but as part of a complete protocol it is genuinely effective.
Momentous carries 400mg per serving as a longjack root extract powder. Take daily.
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2. Ashwagandha — cortisol control and stress resilience
Ashwagandha is an adaptogenic herb with some of the strongest clinical evidence in its category. Its primary mechanism is reducing cortisol, the body's main stress hormone. When cortisol stays chronically elevated — from high training volume, poor sleep, or a demanding work schedule — it directly suppresses testosterone, impairs recovery, and makes it harder to build and retain muscle.
For my clients in Newport Beach and Irvine who are juggling high-pressure careers alongside serious training, ashwagandha is one of the most practical interventions available. Momentous uses NooGandha, a specialized extract engineered to promote calm focus without drowsiness — which makes it well suited for people who still need to be sharp and functional during the day. It contains 3.5 to 4% withanolides, the primary bioactive compound responsible for its effects.
300mg NooGandha per capsule, NSF Certified for Sport. Take one or two capsules daily, morning or evening.
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3. Vitamin D3 — the hormone most people are deficient in
Despite living in Southern California where sunshine is abundant, a surprising number of my clients in Newport Beach and Irvine come back with low vitamin D on their bloodwork. Spending most of the day inside an office or gym negates the sun exposure you would expect from living here.
Vitamin D3 functions more like a hormone than a traditional vitamin. It regulates testosterone production, immune response, bone density, mood, and muscle function. Low levels are directly associated with reduced strength and slower recovery. Momentous carries two dosing options — 2,000 IU and 5,000 IU — both NSF Certified for Sport. Get your levels tested and pick the dose that matches your deficiency.
Available in 2,000 IU or 5,000 IU. Take with a fat-containing meal for best absorption.
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4. Creatine — the most researched performance supplement in existence
There is no supplement with more peer-reviewed research behind it than creatine monohydrate. Decades of studies consistently show improvements in strength, power output, muscle volume, and recovery. If you are doing any form of resistance training and not taking creatine, you are leaving real results on the table.
Creatine works by increasing phosphocreatine availability, the energy system your body relies on for short, intense efforts like lifting. More of it means more reps completed, more weight moved, and faster recovery between sets. There is also emerging research on creatine's role in cognitive function and neuroprotection, making it relevant well beyond the gym.
3–5g of creatine monohydrate daily. No loading phase needed. Take at the same time every day and be consistent.
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5. L-glutamine — recovery and gut health support
Glutamine is the most abundant amino acid in the body and plays a critical role in muscle tissue repair, gut lining integrity, and immune function. During high-volume training blocks, the body depletes glutamine faster than it can produce it, creating a recovery bottleneck that most people never identify.
I recommend this specifically to clients training four or more sessions per week who notice they feel run down or that soreness is lasting longer than it should. Momentous carries it as a powder at 5g per serving, which mixes easily into a post-workout shake.
5g per serving as a powder. Take post-workout or before bed.
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6. Zinc picolinate — foundational mineral for testosterone and recovery
Zinc is involved in over 300 enzymatic reactions in the body, including testosterone synthesis, protein metabolism, immune response, and wound healing. It is also lost through sweat, meaning athletes training regularly are at a higher risk of depletion than sedentary individuals — often without realizing it.
Momentous uses zinc picolinate specifically, which is one of the most bioavailable forms available. A lot of cheaper zinc supplements use zinc oxide or zinc gluconate, which absorb poorly. The picolinate form means your body actually uses what is in the capsule.
15mg zinc picolinate per capsule, NSF Certified for Sport. Take one capsule in the morning or with a meal.
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7. L-theanine — calm focus without sedation
L-theanine is an amino acid found in green tea that promotes relaxed, alert focus without stimulating or sedating. Stacked with caffeine, it smooths the spike and extends the focus window — I almost always take them together before training or client sessions.
In the evening, L-theanine on its own supports the transition into deeper sleep without grogginess the next morning. For high-performing clients in demanding careers — a common profile in Newport Beach and Irvine — managing stress and sleep quality is often as important as anything happening in the gym. Momentous carries it at 200mg per capsule.
200mg per capsule, NSF Certified for Sport. Take standalone or paired with caffeine in a 2:1 ratio (theanine to caffeine).
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8. Acetyl-L-carnitine — cognitive clarity and recovery
Acetyl-L-carnitine (ALCAR) is the form of L-carnitine that crosses the blood-brain barrier, making it categorically different from standard carnitine supplements. It supports fatty acid transport into the mitochondria for energy production, but the reason I take it consistently is the cognitive effect — sharper focus and mental clarity that lasts through long training days and back-to-back client sessions.
On the physical side, ALCAR reduces oxidative stress and muscle damage markers post-exercise, supporting faster recovery. Momentous carries it at 500mg per capsule, NSF Certified for Sport, as a single clean ingredient with no fillers.
500mg per capsule. Take one to three capsules in the morning or pre-workout.
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Why I only recommend third-party tested supplements. The supplement industry in the US is largely self-regulated, which means label accuracy is not guaranteed. As a coach, I will not put my name behind a product I cannot verify. Every Momentous product is NSF Certified for Sport and independently tested on every batch. Use code THOMASBAYS at livemomentous.com for 14% off. If you want guidance on what fits your specific goals and training program, reach out — this is something I work through with every client as part of a full protocol.
